Under the framework of the National Education Policy (NEP) 2020, Value Added Courses on Health and Wellness aim to equip students with essential life skills that promote holistic development. Among the foundational pillars of health: nutrition, physical activity, and mental well-being, sleep remains one of the most underestimated. This chapter explores sleep as a biological necessity and examines its profound impact on individual health, productivity, and overall well-being.
Sleep is not a luxury but a biological requirement, as vital as food and water. Research in developed countries shows that millions of people suffer from chronic sleep deprivation or poor-quality sleep. For example, studies indicate that in the United States, about one-third of adults sleep less than the recommended seven hours per night, and nearly two-thirds report nonrestorative sleep. Chronic insomnia, defined as difficulty falling or staying asleep for three months or longer, affects roughly one in ten individuals worldwide. The consequences extend beyond daytime fatigue, including impaired mood, concentration, memory, and decision-making, as well as increased risks of cardiovascular disease, diabetes, depression, obesity, and weakened immunity.
The economic impact of sleep deprivation is also substantial. Studies in 15 major economies suggest that insomnia costs billions of dollars annually, primarily due to reduced workplace productivity and absenteeism. People affected by insomnia report they would trade nearly 14 percent of their annual income to sleep better – a striking indicator of the personal and societal value of restorative sleep. Comparable national data for India is currently limited or unavailable, highlighting the need for research on sleep health in Indian populations to understand its prevalence, consequences, and economic burden.
Modern lifestyles further exacerbate the problem. Late-night exposure to smartphones, tablets, and laptops disrupts the circadian rhythm, the body’s internal 24-hour biological clock that regulates sleep and wake cycles. Blue light, emitted by screens and LEDs, suppresses melatonin- the hormone responsible for sleepiness, disrupting the body’s circadian rhythm and delaying sleep onset. Exposure to blue light in the evening tricks the brain into feeling alert, making it difficult to fall asleep. In effect, many individuals function like shift workers, disconnected from natural light-dark cycles
Restoring healthy sleep patterns requires attention to both sleep quantity and quality. A powerful yet often overlooked measure is regular exposure to natural daylight. Experts recommend a minimum of four hours of daily sunlight, particularly during morning and early afternoon hours, to help reset and stabilize the circadian rhythm. Natural light activates the Suprachiasmatic (SCN) through the retina. SCN inhibits the Paravertebral Nucleus (PVN) which stimulates melatonin (sleep hormone) through biochemical cascade. Sunlight signals the brain that it is daytime, promoting alertness during the day and timely melatonin release at night. Without adequate daylight, sleep patterns can become misaligned, making it difficult to fall asleep at an appropriate hour.
Additional strategies to promote sleep health include maintaining a consistent sleep-wake schedule, establishing a relaxing wind-down routine, limiting caffeine and alcohol intake late in the day, and reducing screen exposure before bedtime. For individuals with chronic insomnia, evidence-based behavioural and medical interventions are available and often highly effective.
Environmental and social factors also influence sleep quality. Nearly half of pet owners share their beds with animals. While pets provide emotional comfort and security, studies suggest that about one-third of people experience sleep disruptions due to pet movement, noise, or allergens. Simple adjustments, such as providing pets with a nearby sleeping area or improving room ventilation, can help balance emotional closeness with restorative sleep. Evidence also indicates that children sleeping with pets do not necessarily experience poorer sleep and may benefit from increased security and reduced nighttime anxiety.
In a culture that often glorifies busyness, sleep is frequently undervalued. However, scientific evidence clearly demonstrates that inadequate or poor-quality sleep carries significant physical, emotional, and economic consequences. Within the vision of NEP 2020, promoting sleep literacy is essential for nurturing healthier, more productive, and emotionally resilient citizens. Developing research on sleep health in India will help inform public policies and educational programs aimed at improving the nation’s overall well-being.
When it comes to health and wellness, sleep quality and sleep quantity must go hand in hand. Protecting sleep is not merely a personal responsibility but a societal priority.
Dr Omarlin Kyndiah is an Associate Professor in the Department of Biochemistry at St. Edmund’s College, Shillong, India, where he has been teaching since 1997. Beyond academia, he served as General Secretary of Sein Raij Niamtre Shillong (Meghalaya) from 2008 to 2024, a congregation representing the indigenous Niamtre faith
