Bengaluru: Bengalureans may be getting adequate hours of sleep, but doctors are increasingly seeing people who wake up exhausted, foggy and feeling as though they have barely rested. Doctors in the city say they are seeing 10-15 such cases a week, with the problem particularly noticeable among working professionals and younger people.The reasons range from late-night screen use and irregular sleep schedules to fragmented sleep, insufficient deep sleep, undiagnosed sleep disorders, and work-related stress and burnout.Dr Pavan Yadav MV, clinical director and senior consultant – interventional pulmonology & sleep medicine, KIMS Hospitals, Mahadevapura, said patients at his sleep clinic frequently complain that while they get adequate sleep, they do not wake up feeling fresh. “The quantity of sleep may be good, but the quality is often not. Human beings have something called a circadian rhythm. Earlier, our sleep cycle was naturally tuned to the sun. When it got dark, the brain would secrete melatonin and we would naturally fall asleep,” he said.However, artificial lighting and prolonged exposure to LED screens, televisions, laptops and phones have changed this, he said. “When light falls on the retina, it signals to the brain that it is still daytime, which suppresses melatonin and delays sleep. Sleep timings have consequently been pushed back. When I speak to people, many tell me they are going to bed at 1am, 2am or even 3am.”Dr Kranthi Mohan Chadalavada, consultant neurologist, Kauvery Hospital, Electronics City, said the number of hours spent in bed cannot be equated with sleep quality. “Fragmented sleep, insufficient deep or slow-wave sleep, circadian misalignment, and unrecognised disorders like sleep apnoea or periodic limb movements can all shorten effective restorative sleep even when total hours look adequate,” he said.Staying up late can particularly affect non-rapid eye movement (REM) sleep, doctors said. Dr Chadalavada explained that deep, slow-wave sleep is concentrated in the initial sleep cycles.“Delaying sleep onset compresses the first sleep cycles, which is when slow-wave, deep non-REM sleep is most concentrated. This is the stage most tied to physical restoration and next-day alertness,” he said.Dr Srinivas M, neurologist, Apollo Hospitals, Seshadripuram, said non-REM sleep accounts for around 75-80% of total sleep and is important for physical and neurological restoration. “During non-REM sleep, the body carries out important repair processes. The brain’s glymphatic system also helps clear waste products and toxins from the brain,” he said.Mind not at easeFor many professionals, the problem continues even after the workday ends. Dr Yadav said people working with teams abroad, those working from home and those worried about job security are often staying connected to work late into the night.Dr Srinivas added, “Work stress and burnout can affect sleep, particularly when people go to bed thinking about unfinished tasks, targets or work-related responsibilities. The mind may continue planning or thinking about the next day’s work, which can delay sleep initiation.”According to Dr Chadalavada, chronic stress can increase night-time awakenings and reduce slow-wave sleep, while burnout can lead to rumination and heightened alertness at bedtime.Doctors also caution that persistent morning fatigue should not always be blamed on a hectic lifestyle. Obstructive sleep apnoea, insomnia, restless legs, circadian rhythm disorders and narcolepsy can all result in non-restorative sleep. “Loud snoring, particularly when it is accompanied by pauses in breathing, can be an important warning sign,” said Dr Srinivas, adding that feeling excessively sleepy while driving, at traffic signals or during meetings should not be ignored.Dr Yadav said people need to establish a consistent sleep routine and protect their sleeping hours. “For a couple of hours before bedtime, they should avoid things that stimulate the brain — coffee, tea, energy drinks, sweets and alcohol. At least one hour before their bedtime, they should completely stop screen time — no phone, television or laptop.”He added that the bedroom should be free of television, excessive noise and other disturbances. “If they continuously do this for a week, then they develop a sleep routine. If you want to sleep at 11pm and you do this for a week continuously, it becomes a habit for you.”Signs you should not ignore* Loud snoring or pauses in breathing while asleep* Persistent morning fatigue despite adequate sleep* Excessive daytime sleepiness or frequent dozing* Poor concentration, forgetfulness or brain fog* Feeling sleepy while driving, at traffic signals or during meetingsWays to ensure better sleep* Stick to a consistent sleep schedule and aim for 7–8 hours* Stop screen use at least an hour before bed* Avoid caffeine, alcohol and stimulants close to bedtime* Wind down from work several hours before sleep* Keep the bedroom dark, quiet and free of distractions
