Sleep Disorders

Sleep is as fundamental to health as nutrition and exercise, yet it remains one of the most neglected aspects of well-being in modern Indian society. The culture of working long hours, coupled with the ubiquitous presence of screens and the pressures of urban living, has created an epidemic of sleep problems that affects an estimated 93% of Indians who report not getting adequate sleep.

Sleep disorders encompass a range of conditions that disrupt the quality, timing, and amount of sleep. Insomnia — difficulty falling asleep, staying asleep, or waking too early — is the most common, affecting approximately 10-30% of the adult population. Other significant sleep disorders include sleep apnoea, restless leg syndrome, circadian rhythm disorders, narcolepsy, and parasomnias such as sleepwalking and night terrors.

The relationship between sleep and mental health is bidirectional and profound. Poor sleep significantly increases the risk of developing anxiety disorders, depression, and other psychiatric conditions. Conversely, most mental health conditions involve some degree of sleep disruption. Addressing sleep problems is therefore often an essential component of comprehensive mental health treatment.

The consequences of chronic sleep deprivation extend far beyond feeling tired. Cognitive function, including attention, memory, decision-making, and creative thinking, deteriorates significantly with inadequate sleep. Emotional regulation is compromised, leading to increased irritability, mood instability, and reduced resilience to stress. Physical health suffers through increased risk of obesity, diabetes, cardiovascular disease, and weakened immune function.

While some sleep disorders have primarily physical causes, many are rooted in psychological and behavioural factors that are highly amenable to therapeutic intervention. Psychophysiological insomnia, the most common form, develops when natural sleep difficulties become compounded by anxiety about sleep itself, creating a self-perpetuating cycle.

The cycle typically begins with a period of poor sleep triggered by stress, illness, or life changes. As sleep difficulties persist, the individual develops increasing anxiety and frustration about sleep. The bedroom becomes associated with wakefulness and distress rather than relaxation and sleep. Compensatory behaviours — spending excessive time in bed, napping during the day, using alcohol as a sleep aid — inadvertently maintain the insomnia.

Racing thoughts and rumination at bedtime are among the most commonly reported sleep difficulties. The quiet of night can amplify worries that are manageable during the day, and the inability to "switch off" the mind becomes a significant barrier to sleep onset.

Trauma-related sleep disturbances, including nightmares and hyperarousal, are common among individuals with post-traumatic stress. Anxiety and depression both significantly disrupt sleep architecture, often requiring integrated treatment approaches that address both the mental health condition and the sleep disturbance simultaneously.

Lifestyle and environmental factors also play crucial roles. Irregular sleep schedules, excessive caffeine consumption, screen exposure before bed, lack of physical activity, and poor sleep environments all contribute to disrupted sleep.

Cognitive Behavioural Therapy for Insomnia (CBT-I) is recognised as the first-line treatment for chronic insomnia by every major medical and psychological organisation worldwide. Unlike sleeping pills, which provide short-term relief but do not address underlying causes, CBT-I produces lasting improvements by changing the thoughts and behaviours that perpetuate insomnia.

CBT-I typically involves several components. Sleep restriction temporarily limits time in bed to match actual sleep time, increasing sleep drive and consolidating sleep. Stimulus control re-establishes the bed as a cue for sleep rather than wakefulness. Cognitive restructuring addresses unhelpful beliefs about sleep that fuel anxiety and hyperarousal.

Sleep hygiene education provides guidance on environmental and behavioural factors that support healthy sleep. Relaxation training teaches techniques for reducing physical and mental arousal at bedtime. These components are combined into a structured programme, typically lasting 6-8 sessions, that is tailored to the individual's specific sleep difficulties.

Research demonstrates that CBT-I is as effective as medication in the short term and significantly more effective in the long term, with improvements maintained for years after treatment ends. Approximately 70-80% of individuals who complete CBT-I experience clinically significant improvement in their sleep.

For sleep disorders with physical components, such as sleep apnoea, psychologists work collaboratively with sleep medicine physicians to ensure comprehensive care. Even when medical treatment is the primary intervention, psychological support for adherence and addressing associated anxiety or depression is often beneficial.

Good sleep is not a luxury — it is a biological necessity. If you have been struggling with sleep problems, know that effective help is available. The first step is a thorough assessment to understand the nature and causes of your sleep difficulties.

A psychologist specialising in sleep disorders will evaluate your sleep patterns, daytime functioning, psychological factors, lifestyle habits, and any medical conditions that may be contributing to your sleep problems. Based on this assessment, a personalised treatment plan is developed.

Many individuals are surprised by how quickly sleep can improve with proper intervention. While chronic insomnia may feel like an intractable problem after months or years of poor sleep, CBT-I typically produces noticeable improvements within 2-4 weeks, with significant gains achieved over 6-8 weeks.

Our directory features verified psychologists across India who specialise in sleep disorders and insomnia treatment. These professionals use evidence-based approaches, particularly CBT-I, to help you break free from the cycle of poor sleep and reclaim the restful, restorative sleep that is essential for your health, well-being, and daily functioning.