Alarming Signs: Have You Lost Your Good Sleep Now?

By WFY Bureau Desk | Health & Wellness Section | June 2025 Edition

Sleepless and Struggling? Six Alarming Signs You’re Sleep-Deprived

In a world that celebrates productivity and constant engagement, sleep is often the first casualty. The Indian diaspora, particularly those juggling multiple time zones, high-performance careers, and familial responsibilities, often sideline rest in pursuit of success.

However, sleep is not a luxury; it is a biological necessity. A mounting body of research confirms that chronic sleep deprivation isn’t just about fatigue — it is intricately linked to serious health outcomes ranging from cardiovascular disorders to impaired cognitive function, metabolic syndromes, and emotional instability.

But how do you know if you’re truly sleep-deprived? While some signs are subtle, others can be deceptively obvious. In this article, we explore six compelling indicators that you may not be getting enough sleep — and why rectifying this could be one of the most important decisions for your long-term health.

1. Persistent Daytime Drowsiness: The Silent Alarm

It may seem normal to feel sleepy during a long meeting or while commuting. But if you find yourself frequently dozing off during the day, even after what appeared to be a full night’s rest, this could be an unmistakable sign of poor sleep quality or insufficient sleep duration.

The Science:

According to the National Sleep Foundation (USA), most adults require 7–9 hours of quality sleep per night. Yet, a 2023 cross-national survey found that 41% of urban Indian professionals report sleeping less than 6 hours per night, driven largely by late-night screen use, long working hours, and stress.

Lack of deep sleep affects the brain’s glymphatic system, a network responsible for removing metabolic waste. When deprived of sufficient slow-wave (deep) sleep, your brain doesn’t fully recover — leaving you foggy, groggy, and drowsy.

Why It Matters:

Persistent daytime sleepiness increases the risk of workplace errors, traffic accidents, and cognitive decline. In professions involving machinery, critical thinking, or public safety, this can be life-threatening.

2. Poor Concentration and Impaired Decision-Making

Have you been struggling with simple tasks or making frequent mistakes at work or home? Chronic sleep deprivation reduces your brain’s executive functioning capacity — a suite of abilities including attention, working memory, judgement, and self-control.

Research Insight:

A study by the University of Pennsylvania found that participants restricted to just 4–5 hours of sleep for one week demonstrated performance impairments equivalent to being intoxicated with alcohol. Another research from India’s AIIMS (2022) found significantly reduced problem-solving abilities and reaction times among interns subjected to prolonged night shifts.

Why It Matters:

Sleep loss affects the prefrontal cortex, the decision-making hub. This compromises your ability to prioritise, regulate emotions, and even interpret social cues — leading to potential conflicts, professional setbacks, and mental fatigue.

3. Increased Appetite and Unexplained Weight Gain

If you’re constantly craving high-calorie snacks or notice a recent surge in weight without major changes in activity, poor sleep could be a hidden culprit.

Biological Basis:

Sleep deprivation causes hormonal disruptions — notably an increase in ghrelin (the hunger hormone) and a decrease in leptin (the satiety hormone). This imbalance makes you feel hungrier than you actually are and less satisfied after eating.

According to a study published in The Lancet Diabetes & Endocrinology, people who slept less than six hours a night were 30% more likely to become obese than those who slept between 7–9 hours. In India, with rising sedentary lifestyles and dietary risks, this link is particularly concerning.

Why It Matters:

Chronic overeating caused by poor sleep increases the risk of Type 2 diabetes, metabolic syndrome, and non-alcoholic fatty liver disease. It also leads to emotional eating, often triggered by stress, which is further amplified by sleep deprivation.

4. Heightened Irritability, Anxiety, and Emotional Turmoil

Do you often find yourself snapping at family, feeling low without reason, or overwhelmed by minor issues? A consistent lack of sleep can make emotional regulation extremely difficult, leading to mood instability and even depressive symptoms.

The Neurological Link:

Sleep plays a crucial role in modulating neurotransmitters like serotonin and dopamine, which influence mood and motivation. The amygdala, the brain’s emotional centre, becomes overactive in the sleep-deprived, while the prefrontal cortex, which normally regulates emotional responses, becomes underactive.

A recent study published in the Journal of Neuroscience reported a 60% increase in emotional reactivity in individuals who were sleep-restricted for just one week.

Why It Matters:

Among Indian-origin populations in high-stress professional settings, burnout and emotional exhaustion are growing concerns. Sleep helps act as an emotional reset. Without it, even mild stressors can escalate, affecting personal relationships and mental wellbeing.

5. Frequent Illness and Slow Recovery

If you seem to catch colds frequently or take unusually long to recover from common illnesses, this could point to a compromised immune system — and your sleep habits may be at the root of it.

Immunity Impact:

Sleep deprivation suppresses the production of cytokines, proteins crucial for immune response. It also reduces the effectiveness of T-cells, responsible for attacking pathogens. People who sleep less than 6 hours are almost 3 times more likely to catch the flu or other infections, according to the Archives of Internal Medicine.

In a study conducted by the Indian Council of Medical Research (ICMR), short sleepers showed reduced vaccine efficacy, especially in older adults. This means even your preventive health measures could be compromised by irregular sleep.

Why It Matters:

In an age where viral outbreaks are common and antibiotic resistance is rising, having a resilient immune system is not optional. Ensuring restorative sleep is one of the simplest and most natural ways to boost immunity.

6. Regular Morning Headaches and Brain Fog

Waking up with headaches more often than not? This could be more than just dehydration or caffeine withdrawal — especially if it’s accompanied by mental fatigue, heaviness, or confusion.

Clinical Insights:

Morning headaches can be caused by sleep apnea, grinding teeth (bruxism), or even insufficient REM cycles. Lack of REM sleep disrupts melatonin cycles and increases cortisol, which can lead to vascular changes that trigger headaches.

According to the Indian Sleep Disorders Association, over 40 million Indians suffer from undiagnosed sleep-related issues. Migraines and tension-type headaches are closely linked to disturbed or shallow sleep patterns.

Why It Matters:

Ignoring recurring headaches could delay diagnosis of underlying disorders like sleep apnoea, depression, or hypertension. Sleep-related headaches, while often manageable, should prompt a re-evaluation of sleep hygiene and medical assessment when persistent.

A Wake-Up Call for the Indian Diaspora

For members of the Indian diaspora navigating transcontinental responsibilities, frequent travel, and cultural pressures, the significance of sleep is often underestimated. Studies show that Indian-origin professionals living abroad have higher rates of metabolic conditions and mental stress, partially attributed to circadian rhythm disruption due to time-zone changes and irregular routines.

Digital Disruption:

Blue-light exposure from smartphones and laptops suppresses melatonin secretion, delaying sleep onset. This is particularly relevant for NRIs working in tech, finance, or global services who often attend late-night virtual meetings.

Cultural Conditioning:

There is a prevailing mindset — particularly among Indian parents and older generations — that sleeping less is a sign of diligence. But evidence shows this to be both scientifically incorrect and culturally harmful, contributing to intergenerational fatigue and burnout.

The Long-Term Price of Sleep Neglect

Lack of adequate sleep over months or years is associated with:

• 40% higher risk of heart disease
• 50% increased risk of developing depression
• Greater likelihood of Alzheimer’s and other neurodegenerative conditions
• Poor academic performance in children
• Reduced fertility and hormonal imbalance

The World Health Organization has formally classified sleep deprivation as a public health epidemic, affecting both developing and developed nations alike.

What You Can Do – Starting Tonight

Prioritise Sleep Hygiene:

• Maintain a consistent bedtime and wake-up time, even on weekends.
• Avoid screens 1 hour before sleep; use blue-light filters if needed.
• Create a cool, dark, and quiet bedroom environment.
• Reduce caffeine and heavy meals in the evening.

Monitor Sleep Quality:

Use a sleep journal or health app to track how rested you feel. Not all 8-hour nights are equal. Quality matters as much as quantity.

Seek Medical Support:

If you experience symptoms like snoring, gasping for air at night, or extreme fatigue despite long sleep hours, consult a sleep specialist or neurologist. Conditions like sleep apnoea, insomnia, and restless leg syndrome are treatable with timely intervention.

Sleep is the Gateway to Healing

Sleep is not merely the absence of wakefulness — it is an active, essential process through which the body repairs, the brain consolidates memory, and the soul regains calm. As we chase ambitions across borders, cultures, and generations, let us not sacrifice sleep — the very foundation upon which every other success must stand.

Sleep is not selfish. It is self-preservation.

Disclaimer: This article is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified healthcare provider regarding any medical condition or health concern.

Published under the WFY Bureau Desk | The WFY Magazine – June 2025 Edition