Sleep is a very important aspect of good health, yet millions of Indians are unknowingly suffering from a silent crisis of sleep deprivation. While discussions around health often revolve around diet, exercise, and mental well-being, sleep remains an overlooked factor. Recent insights from Wakefit’s Great Indian Sleep Scorecard 2025 have shed light on alarming trends, revealing that a large number of Indians are consistently sleeping late, sacrificing their health for entertainment, work, and stress-induced anxieties.

Gone are the days when early to bed and early to rise was the norm. With the advent of smartphones, on-demand entertainment, and increasing work stress, the concept of timely sleep has taken a backseat. According to Wakefit’s survey, which analysed sleep patterns of 4,500 individuals across India between March 2024 and February 2025, an astounding 58% of Indians reported sleeping past 11 PM which is far beyond the recommended 10 PM bedtime.

Among the cities surveyed, Kolkata recorded the highest percentage of late-night sleepers, with 72.8% of respondents admitting they go to bed past 11 PM. In contrast, Chennai and Hyderabad reported the lowest numbers, with around 55% of individuals staying up late.

This phenomenon is not just an isolated trend; it signifies a larger shift in lifestyle habits across the country. A combination of factors, including changing work schedules, increasing digital consumption, and stress, has made late-night sleep patterns the new normal.

One of the most concerning findings from the survey is the rampant use of smartphones before bedtime. As many as 84% of respondents admitted to using their phones before sleeping, often engaging in social media scrolling or binge-watching TV shows. The numbers rise even higher among young professionals aged 25-30, with 90% of them spending significant time on their phones before bed.

Cities like Gurugram and Bengaluru showed the highest rates of bedtime phone usage, with 94% and 90% of respondents, respectively, admitting to excessive screen time before sleep. This habit, often described as “revenge bedtime procrastination,” is the result of individuals pushing back their bedtime to reclaim some personal leisure time after long working hours.

Beyond digital distractions, stress plays a major role in keeping Indians awake at night. The survey found that 35% of respondents stay up worrying about their future, leading to stress-induced sleep disturbances.

With increasing financial pressures, competitive work environments, and societal expectations, stress levels have been soaring, making it difficult for individuals to switch off their minds and get quality rest. This prolonged sleep deprivation contributes to serious mental health issues such as anxiety, depression, and burnout.

The repercussions of chronic sleep deprivation go far beyond feeling tired the next day. Poor sleep is linked to a host of health problems, including obesity, weakened immunity, cardiovascular diseases, and metabolic disorders like diabetes.

The Wakefit survey further revealed:

• 44% of respondents wake up feeling unrested, affecting their productivity and overall well-being.
• 59% experience daytime sleepiness, struggling to focus at work and complete daily tasks efficiently.
• Grogginess and lethargy are common complaints among late sleepers, reducing their ability to function optimally.

Long-term sleep deprivation also disrupts the body’s circadian rhythm, which regulates hormone production, digestion, and brain function. A disrupted sleep cycle can lead to increased stress hormone levels, further worsening mental and physical health.

Sleep deprivation among Indians is not a new problem. Past editions of Wakefit’s Great Indian Sleep Scorecard have consistently shown troubling trends:

In previous surveys, 51-58% of respondents admitted to sleeping past 11 PM.
1 in 3 Indians suspected they might have insomnia.
Screen time before bed remained alarmingly high, consistently ranging between 84-90% over two years.

Despite awareness campaigns promoting good sleep hygiene, the situation does not seem to be improving. Instead, the combination of modern lifestyle habits and increasing digital engagement continues to push sleep lower on the priority list.

While the findings paint a bleak picture, there are practical steps individuals can take to reclaim their sleep health. Experts recommend the following strategies:

1. Set a Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps regulate the body’s internal clock, improving sleep quality over time.

2. Limit Screen Time Before Bed: Avoiding screens at least an hour before bedtime can prevent blue light exposure from interfering with melatonin production, making it easier to fall asleep naturally.

3. Create a Relaxing Bedtime Routine: Engaging in calming activities like reading a book, meditating, or listening to soft music can help the body wind down and prepare for sleep.

4. Avoid Caffeine and Heavy Meals Before Bed: Consuming stimulants like coffee, tea, or heavy meals late in the evening can disrupt the sleep cycle and make it difficult to fall asleep.

5. Exercise Regularly, But Not Right Before Bed: Physical activity during the day can promote better sleep, but intense workouts close to bedtime can have the opposite effect.

6. Address Stress Through Mindfulness and Therapy: Managing stress through mindfulness practices, deep breathing exercises, or professional therapy can help alleviate sleep-related anxiety.

India’s sleep crisis is a growing concern that demands immediate attention. While individual efforts to improve sleep hygiene are essential, larger systemic changes are also needed. Employers can play a crucial role by promoting work-life balance and discouraging late-night work culture. Educational institutions must spread awareness about the importance of sleep, especially among young students and professionals.

Additionally, public health initiatives should address sleep disorders with the same urgency as other health concerns. By prioritizing sleep, India can take a major step towards improving overall well-being and productivity.

The Great Indian Sleep Scorecard 2025 is a wake-up call for the nation. Sleep is not a luxury, it is a necessity. The time to act is now before the consequences of sleep deprivation become an irreversible public health crisis.