Expert Tips for Overcoming Sleep Struggles: Insights from a Bengaluru Doctor

As World Sleep Day 2026 approaches on March 13, the significance of a good night's sleep has never been more pronounced. Dr. Sunil Kumar K, a sleep expert at Aster CMI Hospital in Bengaluru, highlights that many individuals are finding it increasingly difficult to achieve restful sleep due to modern lifestyle habits.

Dr. Kumar emphasizes that despite feeling physically exhausted, many people lie awake at night, unable to fall asleep. This issue is not just a minor inconvenience but a growing public health concern.

In an interview, Dr. Kumar identified excessive screen time and the use of electronic devices late at night as major disruptors of sleep. He explains that these devices emit blue light, which interferes with melatonin production, the hormone crucial for sleep regulation. Engaging in activities like scrolling through social media or working late into the night keeps the brain alert, making it harder to unwind.

Additionally, mental health factors such as stress and anxiety contribute significantly to sleep difficulties. Many individuals find themselves lying in bed, preoccupied with thoughts about work, finances, or personal issues, which prevents the body from relaxing.

Irregular sleep schedules also confuse the body's internal clock, making it challenging to establish a consistent sleep pattern. Dr. Kumar advises that going to bed and waking up at the same time each day can help regulate this rhythm.

Dietary choices play a role in sleep quality too. Consuming caffeine in the evening and heavy meals close to bedtime can disrupt sleep by stimulating the brain or causing discomfort. Dr. Kumar suggests maintaining a balanced diet and engaging in regular physical activity during the day to support natural sleep drives.

To improve sleep quality, Dr. Kumar recommends establishing a consistent sleep routine, reducing screen time before bed, and creating a sleep-friendly environment—keeping the bedroom dark, quiet, and cool. He also encourages incorporating relaxing activities into the nighttime routine, such as reading or practicing meditation.

Ultimately, adults should aim for six to seven hours of quality sleep each night. If sleep issues persist, Dr. Kumar stresses the importance of consulting a healthcare professional to rule out underlying disorders.