Why Sleep Can Be So Hard for Teens With ADHD—and the Routines That May Help

From parents.com

Experts weigh in on why kids with ADHD sleep less and with more disruptions to their sleep cycle 

KEY TAKEAWAYS

• Teens with ADHD often struggle with sleep, which can affect their focus, emotions, and relationships.
• Poor sleep can make ADHD symptoms worse, like impulsivity, irritability, and trouble concentrating.
• A consistent bedtime routine and limiting evening screen time can help kids with ADHD sleep better.

As many as 2 out of every 3 high school students aren’t getting enough sleep. And kids with attention deficit hyperactivity disorder (ADHD) are even more likely to have challenges getting appropriate shut-eye.

In fact, a recent study found that kids with ADHD sleep less at night and have poorer sleep quality than their peers without ADHD. These sleep issues impact their executive functioning skills, academics, and relationships with others.

“Think about how you feel when you are tired or sleep-deprived,” says Mary Beth DeWitt, PhD, chief of child psychology at Dayton Children’s Hospital. “It is harder to concentrate, and stay focused and you may be more irritable. With kids, it may also exacerbate ADHD, so kids may be more hyperactive, impulsive, and may even show aggression or irritability.”

                                                                                                                            Credit:    Getty Images

What Researchers Discovered About Sleep and ADHD

In this recent study, the research team investigated sleep physiology in 62 teens ages 13 to 17. Thirty-one had ADHD and 31 had no psychiatric diagnoses.

“This study showed that adolescents with ADHD tend to spend less time each night in slow-wave deep sleep, which is the deepest stage of sleep, and more time in stage 2 sleep,” says Mirjam Quinn, PhD, a licensed clinical child and adolescent psychologist and owner of a group psychology practice in Chicago, who is not affiliated with the study. “Sleep specialists think that stage 2 sleep is when our brain organizes our memories and experiences of the day.”

Slow-wave deep sleep, by comparison, is the deepest sleep stage, she says. “Your body uses this sleep stage to repair injuries, and you need it for your immune system to work. Slow-wave deep sleep is so important for our bodies that, for most people, this sleep stage is frontloaded, meaning that a lot of it happens at the beginning of our sleep session.”

When your teen doesn’t get adequate deep sleep, they may wake up in the morning feeling exhausted even if they logged “enough” hours of sleep, says Dr. Quinn. “So if an adolescent with ADHD has a brain that is so busy that it continues zipping along even at night, causing them to spend a lot of time in the lighter stages of sleep, and not enough time in the deep sleep stage, they are more likely to go through their day feeling tired and like they haven’t had enough rest.”

Researchers know that lack of sleep can cause neurocognitive impairments, but they don’t know whether sleep problems can explain the executive functioning difficulties that kids with ADHD have, she says. “But if their brain isn’t getting the rest and reset it needs at night, existing difficulties will be amplified.”

How Does This Change in Sleep Affect Kids With ADHD?

When teens don’t get enough sleep, it’s like their prefrontal cortex doesn’t have enough “juice” to fully show up and engage in executive functioning to the fullest of its ability, says Dr. Quinn. “So then [things like their] working memory, processing speed, emotion regulation, attention and concentration, and impulse inhibition—which are all things that a neurodivergent brain already has a harder time with anyway—start to suffer.”

In turn, this impacts their school life because it’s harder for them to tune out distractions and focus on their teacher, she adds. “It’s harder to inhibit the impulse to throw an eraser at your table mate instead of doing a worksheet; it’s harder to manage the frustration and boredom that go along with learning a new and difficult concept; and it’s harder to stay calm when your teacher does something that feels unfair.”

Lack of sleep will also make social interactions more difficult, she says. “It is harder to listen attentively to what your friend is saying—which requires working memory and attention—and it’s harder to stop doing something that you thought was funny but is making your friend mad (which requires impulse inhibition).”

To help make sense of this disruption kids experience when they miss sleep, Dr. Quinn suggests thinking about the last time you had a bad night’s sleep. “Chances are, you weren’t very productive at work that day, maybe forgot an appointment, and probably were cranky with your partner.”

Getting adequate sleep is critical, she says, because during deep sleep, the brain gets “washed” out by cerebrospinal fluid, which removes the toxic by-products of all the thinking and working it does during the day.

“I always think of sleep as a jolly man with a broom who comes through after a party and sweeps up all the confetti and cupcake wrappers,” she says. “If that jolly man doesn’t have enough time to do his work, there will be some [debris] left in the corner, and over time, that [debris] builds up and we start to trip over it.”

Are Sleep Disorders More Common With ADHD?

According to Dr. Quinn, people with ADHD have higher rates of insomnia, have longer sleep onset latency (meaning, it takes them longer to fall asleep), and wake up more frequently during the night.

They also spend less time in REM sleep, which they need for emotion regulation and consolidating memory, she says. And, they may experience reduced sleep efficiency, meaning that a lower percentage of the time spent in bed is spent sleeping rather than tossing and turning.

Overall, experts estimate that 25% to 50% of kids with ADHD may have sleep-related problems, adds Dr. DeWitt. “Some studies suggest as many as 3 in 4 kids with ADHD have sleep problems...Some have suggested that the brain function that contributes to ADHD may also contribute to sleep-related conditions, such as circadian rhythm.”

Why Sleep Issues May Occur

According to Emily Bly, PhD, a licensed clinical psychologist and the CEO and clinical director at Psychology Partners Group, the reasons for the increased risk of sleep disorders could be multiple. “One is that neurobiology is at play. Levels of dopamine and norepinephrine differ for kids with ADHD and can often wreak havoc with sleep/wake cycles.”

A second common reason for sleep challenges relates to medication side effects, says Dr. Bly. “Stimulant medications are often challenging to regulate, particularly in the early phases where different medications may be in the trial period. Each child metabolizes ADHD medication slightly differently and it takes some time to adjust and become familiar with these patterns.”

Dr. Bly says for kids who metabolize these medications more slowly, their effect may be prolonged causing too much focus and alertness in the evening hours when parents want them to be winding down for bed.

“Also, it is common for there to be a ‘crash effect’ as medications leave the system leading to increased irritability and emotion regulation difficulties at night,” she says. “A third issue is the presence of co-occurring disorders like anxiety or depression for children with ADHD. These diagnoses can disrupt sleep onset or sleep maintenance and exacerbate the already challenging circumstances.”

How You Can Help Your Child With ADHD Sleep Better

According to Dr. DeWitt, behaviour change and a consistent sleep routine are the most effective ways to help your child sleep better. To further promote sleep and boost sleep efficiency, she also recommends:

• Limiting caffeine and electronics in the evening.
• Engaging in a predictable routine that involves quiet and calming activities.
• Allowing opportunities for your child to expend energy earlier in the evening, after school, or before dinner.
• Keeping sleep and wake times consistent across days and weeks.
• Using a white noise machine to assist with sleep onset associations.
• Getting help if things do not improve.

“These kiddos are sensitive to changes in routine so the more there is consistency in routines, the easier it will be for them to maintain a regular cadence,” says Dr. Bly. “If your child is struggling with sleep or any other related symptom, it is not your fault, and there is no glory in powering through.”

Sleep-oriented psychotherapy treatments for insomnia like CBT-I can do a lot to help get kids back on track with sleep and reduce volume levels to something that feels more manageable for kids and parents, she says.

https://www.parents.com/why-sleep-can-be-so-hard-for-teens-with-adhd-12032598

Teens Losing Sleep to Study Face Blood Sugar Warning Signs

From en.sedaily.com

By Ahn Kyung-jin

Almost everyone has had the experience of staring at a smartphone screen past midnight and falling asleep late. Even when the body feels heavy and the mind foggy the next day, it is easy to shrug it off, thinking, "Would missing a day or two of sleep really cause a problem?" But recent research has found that such sleep deprivation goes beyond simple fatigue and can adversely affect blood sugar from a young age.

According to a study by a research team at the University of Copenhagen in Denmark that tracked 206 healthy 18-year-old adolescents for two weeks, blood sugar remained more stable on days following longer sleep, and the range of daily blood sugar fluctuation also decreased. Conversely, when sleep was insufficient, blood sugar was higher and fluctuated more widely. Despite their young age, they showed blood sugar fluctuation patterns similar to those of middle-aged adults. Diabetes and obesity are commonly regarded as problems for those past middle age. However, the researchers warned that if sleep deprivation continues even in one's teens, a period of active growth, blood sugar fluctuation can widen and diabetes can develop. In fact, when adolescents who habitually slept less increased their sleep by about one hour a day, their insulin sensitivity improved. Insulin sensitivity is, put simply, the efficiency with which the body processes blood sugar. When this value improves, blood sugar fluctuates less even when the same amount of sugar is consumed.

An even bigger problem is when one cannot fall asleep despite wanting to get enough rest. Exposed to various stresses ranging from college entrance exams, grades, and career concerns to friendships and social media (SNS), many teens dwell on their worries late into the night and cannot fall asleep. This is not a problem for adolescents alone. Adults, too, each carrying their own concerns over work, relationships, and child-rearing, often toss and turn as one thought leads to another once they lie down to sleep.

                                                                                               Clipart Korea

If this condition persists more than three times a week for over three months, it can be regarded as chronic insomnia. Insomnia does not end with merely feeling tired the next day. When bodily functions that should recover through sleep fail to perform their role, it can burden not only metabolic functions including blood sugar, but also brain and cardiovascular health.

So how should insomnia that has already begun be managed? Korean medicine classifies the causes of insomnia into five types. These include "sagyeol-bulsu," caused by excessive thinking or worrying; "yeonghyeol-bujok," arising from a deficiency of blood; "eumheo-naeyeol," in which deficiency heat prevents sleep; "simdam-heogeop," caused by psychological shock; and "damyeon-ulgyeol," in which phlegm collects in the chest and causes palpitations.

When diagnosed with insomnia, acupuncture is mainly used. According to a paper published by Jaseng Hospital of Korean Medicine in the international journal Healthcare, the number of acupuncture treatments administered to insomnia patients in Korean medicine departments over the seven years from 2010 to 2016 reached about 100,000. Placing needles at key acupoints that calm the mind and nerves, such as Sinmun, Baekhoe, and Sameumgyo, helps with blood circulation and easing tension, and can be expected to balance sleep hormones.

Herbal prescriptions such as Gwibi-ondam-tang, Bohyeol-ansin-tang, and Anmae-tang are sometimes administered in parallel. Bohyeol-ansin-tang, a representative example, is known to replenish depleted blood to supply the nutrition needed by the heart and nervous system, and to help keep an unstable mind and body in a comfortable state. It is also effective in calming nerves made sensitive by stress and inducing stable sleep.

Treating insomnia does not necessarily require enormous cost or effort. Going to bed and waking up at similar times each day, and reducing smartphone use and caffeine intake before sleep, can improve sleep quality on their own. However, if insomnia continues despite these efforts, rather than simply dismissing it as being "the type who cannot sleep," it is advisable to seek professional diagnosis and treatment. Sufficient sleep tonight can be the first step toward protecting not only tomorrow's condition, but also your future metabolic health and cardiovascular and cerebrovascular health. 

https://en.sedaily.com/culture/2026/07/19/teens-losing-sleep-to-study-face-blood-sugar-warning-signs

Poor sleep linked to higher cancer risk in individuals aged below 50 years- study

From eastleighvoice.co.ke

Poor sleep may be contributing to the rising number of cancer cases among people under the age of 50, according to findings from two large studies presented at the American Society of Clinical Oncology.

The research suggests that irregular sleep patterns could be linked to a higher risk of developing early-onset cancers, including bowel, breast, uterine, and ovarian cancers. In some cases, individuals diagnosed with insomnia were found to be up to three times more likely to develop cancer within five years.

The findings add to growing global concern over the steady increase in cancer diagnoses among younger adults. Over the past three decades, early-onset cancer cases have risen by nearly 80 per cent worldwide, increasing from about 1.82 million in 1990 to 3.26 million in 2019.

Cancer-related deaths among people in their 40s, 30s, and younger have also increased by about 27 per cent over the same period, according to global cancer burden estimates cited in peer-reviewed oncology research, including BMJ Oncology publications.

The findings add to growing global concern over the steady increase in cancer diagnoses among younger adults. (Photo: Freepik)

Researchers analysed health data from more than 18 million adults aged between 18 and 50 drawn from long-term health records and insurance-linked medical databases, allowing researchers to compare sleep patterns, diagnoses of insomnia, and later cancer outcomes. They found that people with disrupted or consistently poor sleep patterns were more likely.

Individuals with a clinical diagnosis of insomnia showed a significantly elevated risk of developing cancer within five years following diagnosis. In some cases, the risk was reported to be up to three times higher compared with individuals without recorded sleep disorders.

Researchers said the results point to sleep disruption as a potentially important and modifiable factor in understanding early-onset cancer risk, although they emphasised that the findings do not prove causation.

“Sleep health is increasingly being examined as part of broader cancer prevention research, particularly as traditional risk factors alone do not fully explain the rising incidence of cancer in younger populations,” the researchers said.

According to researchers, they argued that sleep disruption could be integrated into future risk assessment models if further studies confirm the association.

Experts caution, however, that the relationship between poor sleep and cancer is complex. While sleep plays a key role in immune regulation, hormone balance, and cellular repair processes, current evidence does not confirm that insomnia directly causes cancer. Instead, researchers suggest that multiple overlapping pathways may be involved.

One possible explanation is biological. Chronic sleep disruption has been linked to impaired immune function, increased inflammation, and hormonal changes, all of which may influence how the body detects and responds to abnormal cell growth.

Sleep is also essential for processes such as DNA repair and metabolic regulation, which are important in preventing the development of malignant cells.

However, experts also point to behavioural factors that may confound the association. People experiencing long-term poor sleep are more likely to adopt unhealthy lifestyle patterns, including reduced physical activity, higher alcohol consumption, increased smoking rates, poor diet, and weight gain.

These factors are independently associated with a higher risk of several cancers, making it difficult to separate the direct effects of sleep from broader lifestyle influences.

There is also the possibility of reverse causation. Some researchers suggest that early, undiagnosed cancer may itself affect sleep quality through hormonal changes, pain, inflammation, or psychological stress. This means that in some cases, poor sleep could be an early symptom rather than a cause of cancer, further complicating the interpretation of the findings.

A health specialist commenting on the studies noted that the impact of insomnia on long-term disease risk is an emerging area of interest in public health research. The specialist emphasised that while the association is noteworthy, it should not be interpreted as evidence that sleep disturbance directly leads to cancer, but rather as an area requiring deeper investigation through long-term cohort studies.

Another public health expert from a leading cancer research organisation said the studies explore a potential link between insomnia and certain cancers in younger adults, but stressed that more long-term evidence is needed before firm conclusions can be made.

The expert added that population-based studies following individuals over longer periods would help clarify whether sleep disruption is a true risk factor or a correlated condition.

Cancer specialists continue to emphasise that established prevention strategies remain critical. These include avoiding tobacco use, maintaining a healthy body weight, engaging in regular physical activity, moderating alcohol consumption, and reducing excessive sun exposure. While sleep health is increasingly recognised as an important component of overall well-being, it is not yet included among established causal risk factors for cancer.

https://eastleighvoice.co.ke/health/359747/poor-sleep-linked-to-higher-cancer-risk-in-individuals-aged-below-50-years-study

Millions of kids take melatonin but doctors are raising red flags

From sciencedaily.com

Source: Zhejiang University

Melatonin is now widely used to help children sleep, but scientists say the enthusiasm may be getting ahead of the evidence. A major review found clear benefits for children with conditions like autism and ADHD, yet far less data exists for typical childhood insomnia. Researchers also warn about mislabelled supplement doses and rising accidental ingestions among young kids. Experts say melatonin should be used carefully and only alongside proven behavioural sleep strategies. 

Melatonin has quickly become one of the most widely used sleep aids for children around the world. Its popularity is largely driven by the belief that it is a natural and easily accessible solution for insomnia. However, new research suggests that its rapid growth in use has moved faster than the scientific understanding of how safe and effective it truly is for children over the long term.

Melatonin appears to provide clear benefits for sleep difficulties in children with neurodevelopmental conditions. Yet for children without these conditions, strong evidence remains limited. Researchers are also concerned about inconsistent dosing in over the counter products, use without medical supervision, and a growing number of accidental ingestions. Taken together, these concerns point to the need for more caution, stronger regulation, and clearer evidence based guidance when melatonin is used to address sleep problems in children.

Melatonin may help some kids sleep—but experts warn the popular “natural” sleep aid may not be as harmless as many families think. Credit: Shutterstock

Why Families Are Turning to Melatonin

Sleep difficulties are becoming increasingly common among children and teenagers. Poor sleep can influence emotional regulation, cognitive development, and overall health. As parents look for quick and convenient solutions, melatonin supplements have become widely used because they are easy to obtain, often come in child friendly forms, and are widely perceived as a safe alternative to prescription medications.

Despite that perception, melatonin is actually a hormone that affects more than just sleep cycles. It plays roles in regulating the immune system, metabolism, and reproductive processes. Research on melatonin use in children is still uneven. Many studies only examine short term outcomes or focus on specific clinical populations. Because of these limitations, researchers say there is an urgent need to carefully evaluate the safety, effectiveness, and appropriate use of melatonin in paediatric care.

Review Examines Global Melatonin Use in Kids

A narrative review published in World Journal of Paediatrics, by researchers at Boston Children's Hospital explored the rapid rise of melatonin use among children and adolescents worldwide. The review analysed clinical evidence related to melatonin's effectiveness, safety profile, and patterns of real world use.

Researchers found a clear mismatch between the widespread use of melatonin and the limited amount of long term scientific data available. The review also highlighted concerns about inappropriate use, inconsistent product quality, and the lack of strong regulatory oversight for sleep supplements marketed to children.

Evidence Shows Benefits for Some Children

According to the review, melatonin use among children has increased sharply over the past decade. This growth is especially noticeable in countries where the supplement is sold over the counter.

Strong clinical evidence supports melatonin's short term benefits for children with neurodevelopmental disorders such as autism and attention deficit hyperactivity disorder. In these cases, melatonin can help children fall asleep more quickly, extend total sleep time, and improve overall quality of life for caregivers.

Limited Data for Typically Developing Children

The situation is less clear for children who do not have underlying developmental conditions. Research in this group is limited and often inconsistent. Most randomized clinical trials have been short in duration and focus primarily on older children or teenagers. As a result, researchers cannot draw strong conclusions about younger children, even though melatonin use in that age group is becoming more common.

Long term safety data are especially limited. Scientists still have unanswered questions about whether melatonin could influence puberty, immune function, metabolism, or neurological development when used over extended periods.

Safety Concerns About Melatonin Products

The review also highlights several safety issues that may occur outside controlled clinical environments. Testing of commercial melatonin supplements has revealed major differences between labelled doses and the actual amount of melatonin contained in some products. In some cases, supplements contained several times the stated dose or unexpected compounds such as serotonin.

Data from paediatric poison control centres also show a sharp increase in accidental melatonin ingestions among children. Young children appear particularly vulnerable, often due to gummy formulations that resemble candy and improper storage at home. These findings suggest that the risks associated with real world melatonin use may be higher than previously assumed.

Experts Urge Careful and Limited Use

Researchers caution that melatonin should not be treated as a quick fix for childhood sleep problems. Although it can be useful in certain carefully selected situations, particularly when guided by a healthcare professional, it should not replace thorough sleep assessments or behavioural interventions.

The review stresses that both clinicians and caregivers should view melatonin as a biologically active hormone rather than a harmless supplement. Without stronger evidence and better regulation, routine or unsupervised use could expose children to unnecessary risks while drawing attention away from proven non pharmacological strategies that support healthy sleep.

Behavioural Sleep Strategies Remain First Line Treatment

The findings have important implications for paediatric medicine, public health policy, and caregiver education. Behavioural approaches to sleep should remain the primary treatment for childhood insomnia. These strategies include maintaining consistent bedtime routines, limiting screen exposure before bed, and setting age appropriate sleep expectations.

If melatonin is used, the review recommends starting with the lowest effective dose, limiting the duration of treatment, and using it only under medical supervision. Researchers also emphasize the need for stronger oversight of melatonin products designed for children, clearer labelling standards, and more long term clinical research. These steps could help ensure that children receive safe, effective, and evidence based support for healthy sleep.

https://www.sciencedaily.com/releases/2026/03/260315004407.htm

Why Gen Z and millennials are losing sleep and Ayurvedic ways to fix it

From indiatvnews.com

Insomnia is increasingly affecting young professionals navigating demanding careers, digital overload and irregular routines. Ayurveda expert Dr Partap Chauhan explains how disrupted biological rhythms and aggravated vata dosha are quietly damaging sleep quality

New Delhi:

Sleep used to come easily in youth. Long nights, irregular schedules, and early mornings rarely felt like a problem. Today, that reality looks very different. Across cities, young adults in their twenties are struggling to fall asleep, waking up exhausted, and depending on caffeine just to function through the day.

What many dismiss as “stress” or a temporary phase is slowly becoming a larger health concern. Doctors are seeing more young professionals reporting fatigue, anxiety, brain fog, and mood changes linked directly to poor sleep. Insomnia is no longer a condition associated only with ageing. It is quietly becoming a defining lifestyle issue for an entire generation.

According to Ayurveda expert Dr Partap Chauhan, Director, Jiva Ayurveda, the roots of this crisis go deeper than long work hours alone. “Sleep is not simply about closing your eyes,” he explains. “It is a reflection of how balanced your body rhythms and nervous system are. When daily routines become irregular, the body loses its natural ability to switch off.”

                                Ayurveda expert reveals hidden reasons behind insomnia among young adults       Image Source : Freepik

Why insomnia is rising among young adults

The modern lifestyle rarely allows the mind to slow down. Dr Chauhan notes that Ayurveda views sleep disturbance as a sign of imbalance rather than a standalone problem. “Excessive mental activity, irregular meals, excessive travel, or late sleeping habits aggravate vata dosha,” he says. “When vata increases, the mind becomes restless and sleep becomes light or fragmented.”

Unlike physical exhaustion that once guaranteed deep sleep, mental overstimulation now keeps the nervous system alert even when the body feels tired.

The hidden impact of screens and irregular routines

Technology has quietly shifted the body’s internal clock. Exposure to artificial light at night suppresses melatonin, the hormone responsible for sleep. Checking phones in bed, working late under bright screens, or watching content before sleeping tells the brain that it is still daytime.

“Your body relies on predictable rhythms,” Dr Chauhan explains. “When meals, sleep, and activity timings constantly change, digestion weakens and the nervous system remains active. Over time, insomnia becomes chronic.” Skipping dinner or eating heavy meals late at night further disrupts digestion, another factor Ayurveda strongly connects with sleep quality.

Sedation is not the same as restorative sleep

Many young adults try quick fixes. Sleeping pills, alcohol, or late-night exhaustion sometimes force sleep temporarily. However, experts caution that sedation does not equal recovery.

“True sleep restores tissues and calms the nervous system,” says Dr Chauhan. “Artificial sleep may reduce awareness but does not necessarily repair the body.” This explains why many people still wake up feeling tired despite spending enough hours in bed. Long-term sleep disruption can also affect immunity, hormonal balance, metabolism, and emotional health.

Simple Ayurvedic habits that can help restore sleep

The solution, experts say, lies in consistency rather than drastic measures. Gentle evening rituals such as reading, meditation, or oil massage calm the nervous system naturally.

“Small habits repeated daily create stability,” Dr Chauhan says. “Reducing screen exposure at night and allowing the mind to slow gradually makes a remarkable difference.”

Warm herbal drinks, mindful breathing, and reducing stimulating conversations or working late at night can also help signal the body that it is time to rest.

When insomnia needs medical attention

Occasional sleepless nights are common. However, chronic insomnia should not be overlooked. Insomnia for an extended period, frequent episodes of waking up, feeling tired during the day, being irritable, or relying on stimulants can be a sign of underlying imbalances or psychological issues. Early consultation with professionals enables the underlying causes of insomnia, such as anxiety, hormonal imbalances, or digestive imbalances, to be treated before the condition escalates. Sleep is the new self-care obsession. Sleep affects memory, stress hardiness, the immune system, and overall health.

“Young adults believe they can recover later,” Dr Chauhan reflects. “But the body remembers every imbalance. Rest is not a luxury. It is the foundation of clarity, strength, and emotional stability.”

In a world that rarely pauses, learning to sleep well may be one of the most powerful acts of self-care young people can reclaim.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet

https://www.indiatvnews.com/health/insomnia-in-your-20s-young-adults-sleep-crisis-ayurveda-tips-2026-02-22-1031218

Sleep: A Miraculous Medicine for Mental Health

From tmv.in/article

Sleep is a tranquil world hidden behind closed eyelids. It is a wonderful boon that allows us to forget the day’s toil and the anxieties that haunt the mind, preparing us for the promise of tomorrow. However, in the silence of the night, while most are lost in deep slumber, some fight a losing battle with time that refuses to move. When those sleepless hours pass heavily, a person loses more than just physical energy; they lose their mental equilibrium. When the turbulence of emotions drives sleep away, that very insomnia pushes the mind further into darkness. This is not merely a lack of rest for the eyes; it is a deprivation of the peace the soul requires.

Even when surrounded by loved ones or resting on a luxurious bed, sleep remains a natural response that must originate from within the brain. Insomnia isolates an individual. It creates an internal void, a fear of the unknown tomorrow, and a state where one loses patience over the smallest matters. These factors surround us like a dark cycle. Sleep is not just a time when the body shuts down; it is a moment when we practice self-love for our minds. Therefore, losing sleep means gradually losing our joy and enthusiasm. Only when we recognize sleep as a vital medicine can we return to a state of complete mental health with a smile.

The Heavy Mornings of Today’s Youth

For the current generation of young people, the primary reason for the distance from sleep is a lifestyle inextricably linked with technology. Smartphones, social media, and Over-the-Top (OTT) platforms have imprisoned the youth in a virtual world. Hours spent scrolling through reels or binge-watching web series cause time to slip away unnoticed. The "blue light" emitted from mobile screens deceives our brains into believing it is still daylight. Consequently, the production of melatonin , the hormone that induces sleep, decreases. Even if the eyes are exhausted, the brain remains alert. This phenomenon is now widely recognized as "Digital Insomnia."

Another major contributor is "Revenge Bedtime Procrastination." Young people, who find no personal time during the day due to the pressures of studies, jobs, or household chores, sacrifice their sleep for a sense of "freedom." They utilize the quiet hours after everyone else has gone to bed for activities they enjoy, chatting, gaming, or simply thinking. Over time, this reduction in sleep becomes a chronic habit. Compounding this is FOMO (Fear Of Missing Out) ; the anxiety that they might miss a new update on social media keeps them in a state of constant alertness.

The career and educational pressures created by today’s competitive world are also eroding sleep. Overthinking the future, fear of exams, or looming office deadlines increase anxiety among the youth. Due to this mental stress, even when they reach the bed, the brain is unable to rest. Furthermore, changing dietary habits, specifically the consumption of high-caffeine beverages like coffee and energy drinks late at night or late-night binging on junk food, are completely disrupting the body’s internal biological clock, known as the circadian rhythm .

Finally, social and physical changes are impacting the sleep of young people. Staying up late on weekends and sleeping in during the day causes a lack of sleep on Sunday nights, leading to severe fatigue on Monday mornings. These undisciplined sleep schedules damage the brain's "sleep fuel." Insomnia causes more than just tiredness; it leads to irritability, lack of concentration, obesity, and severe mental health issues like depression at an early age.

Insomnia vs. Sleep Deprivation

As Dr. Lauren Waterman explains, there is a significant distinction between these two terms. "Sleep deprivation" occurs when outside circumstances, such as a crying baby or loud noises, prevent you from sleeping even though your brain is ready and willing. This is dangerous for physical health and heart longevity.

In contrast, "insomnia" is a change occurring inside the human brain. Here, despite having the opportunity to sleep, internal systems keep the individual awake. Interestingly, the brains of those with chronic insomnia often adapt to condense high-quality sleep into a shorter duration.

The Science of Sleep Cycles

During sleep, we actually wake up approximately 10 to 15 times every hour. This is an evolutionary trait dating back to our ancestors. While sleeping in caves or forests, the brain performed these micro-wakes to sense danger. These brief moments of alertness are also why we don't fall out of bed. Healthy sleepers do not remember these instances, but those suffering from insomnia notice every tiny micro-wake and begin to worry: "I can’t get back to sleep." This very anxiety acts as a stimulant, keeping them awake further.

Melatonin: The Light-Sensitive Hormone

Melatonin is a hormone naturally released by the brain as darkness falls. It signals the body that it is time to rest. However, in the modern era, the blue light from phones and computers obstructs this production.

Caution is particularly necessary regarding melatonin supplements . They are extremely sensitive to light. If exposed to light, they can become deactivated and lose their efficacy. Melatonin is only truly effective when kept in airtight, light-resistant foil packets. Otherwise, the tablets you consume may essentially be "empty" or inactive.

In India, the market for melatonin is expanding rapidly due to the rise in IT jobs and smartphone usage. It is also used under medical supervision for children with conditions like Autism to help regulate sleep. By 2026, it is expected to be even more widely available in pharmacies and online platforms like Apollo or Amazon in the form of gummies and tablets.

Warnings:

Pregnant women, individuals with diabetes, or those taking blood pressure medication should never consume melatonin without a doctor's advice. Recent studies warn that long-term use (over a year) may be linked to cardiovascular issues. It is best to choose supplements in foil packaging rather than clear bottles.

Pavlov's Theory and the Bedroom

Scientifically, a process called "Classical Conditioning" governs our sleep. Ideally, the moment you enter the bedroom, you should feel sleepy. However, for insomniacs, using the bed for work, phone scrolling, or arguments conditions the brain to view the bedroom as a place of "alertness."

This explains why someone might feel sleepy on the sofa but becomes wide awake the moment they hit the bed. By restricting the bedroom strictly to sleep, we can "reprogram" the brain to associate the bed with rest once again.

Tiredness vs. Sleepiness

Many confuse these two states. "Tiredness" (Fatigue) means having no energy or motivation to do work. "Sleepiness," however, means your eyes are closing and you are on the verge of nodding off.

Insomniacs often feel tired all day, but they do not feel "sleepy." This is because a chemical in the brain called orexin may be too active, keeping the brain in a state of hyper-arousal. This is famously termed as being "Tired but Wired."

The 15-Minute Golden Rule

If you have been in bed for 15 to 20 minutes and cannot fall asleep, do not force yourself to stay there. You should immediately get up, go to another room, and engage in a mundane activity, like reading a boring book. Return to bed only when you feel genuinely "sleepy." This prevents the habit of lying in bed for hours in distress and helps break the association between the bedroom and wakefulness.

Sleep Fuel: The Energy for Rest

From the moment we wake up in the morning, the brain begins to accumulate a chemical often referred to as "Sleep Fuel" (Adenosine). The more this fuel builds up, the faster we fall asleep at night.

Napping during the day "burns" this fuel, leaving an insufficient amount for the night. Additionally, waking up at the same time every morning is crucial for setting our internal "Body Clock." Sleeping in on Sundays makes it difficult for the fuel to accumulate properly for Sunday night, leading to the dreaded "Monday Morning Blues."

CBT-I: The Real Cure for Insomnia

While many resort to sleeping pills, these are merely temporary fixes. Cognitive Behavioural Therapy for Insomnia (CBT-I) is a permanent solution. It removes the fears associated with sleep and "re-programs" the brain. Through techniques like sleep compression and disciplined habits, one can regain the ability to sleep without medication. This therapy also significantly helps in reducing symptoms of mental health issues like depression.

When to Consult a Professional?

If sleep problems persist for more than three months and interfere with your daily life, you must consult a specialist. Identifying and correcting insomnia triggered by minor stress in its early stages prevents it from becoming "Chronic Insomnia." Sleep is not merely rest; it is a vital process that "cleanses" our brain. Therefore, it is everyone's responsibility to prioritize sleep and live a healthy life through disciplined habits.

https://tmv.in/article/sleep-a-miraculous-medicine-for-mental-health-date=2026-02-12