Skip to content
More than half of surveyed Indian adults sleep under 6 hours per night. Recent surveys paint a troubling picture: a majority of Indian adults are chronically sleep-deprived. In a nationwide LocalCircles study, 55% of respondents reported getting less than 6 hours of uninterrupted sleep on most nights, and 21% admitted to under 4 hours. Notably, 28% said their sleep quality has worsened since COVID-19. A 2025 Wakefit survey similarly found that 58% of Indians go to bed after 11 PM, well past the recommended bedtime. Together, these data suggest a growing sleep deficit, especially in the crucial deep (slow-wave) sleep stage that restores our body and mind.
Data-Driven Causes of Poor Sleep
Evening screens and stress are major culprits. The Wakefit study found that 84% of adults use smartphones or tablets right before sleep. Screen exposure at night is known to delay melatonin release, making it harder to fall into deep sleep. Moreover, work-life stress is widespread: 35% of respondents stay up late “worrying about the future”. In many Indian cities, long commutes, round-the-clock work culture, and household responsibilities push bedtime later. Poor sleep hygiene compounds the issue – irregular sleep schedules, noisy bedrooms, or consuming stimulants (like tea or screens) in bed can all fragment deep sleep.
Key survey highlights include:
- Late Bedtimes: 58% of adults regularly sleep after 11 PM
- High Screen Time: 84% use phones or devices in bed (closely linked to insomnia).
- Stress & Anxiety: 35% often lie awake worrying each night.
-
Inadequate Sleep: Over half of Indians report getting under six hours of sleep.
All these factors – long hours, screen use, and stress – erode sleep quality. In one recent study of 658 Indian adults, 85% exceeded 2 hours of daily screen time and 59% reported insomnia symptoms. The data show a clear trend: modern lifestyles and digital habits are robbing Indians of deep sleep.
Health Consequences: Recovery, Immunity and Mental Wellness
Deep sleep (the stages of NREM sleep 3) is when the body does its major repair work. Research shows that growth hormone – which repairs tissues and builds muscle – is largely released during deep sleep. The Sleep Foundation notes that deep sleep “helps repair and regrow bone and muscle and strengthen the immune system”. In practical terms, when deep sleep is squeezed, athletes and everyday people alike suffer: injuries heal slower, muscle recovery lags, and general fatigue sets in.
Moreover, sleep deprivation seriously weakens immunity. Studies cited by the Sleep Foundation indicate that poor sleep blunts vaccine efficacy and disrupts immune memory. In one example, adults who habitually slept under 7 hours showed significantly weaker antibody responses after vaccination. Overall, “sleep deprivation … can disrupt the immune system and make it easier for you to get sick,” warns the Sleep Foundation. In other words, nightly rest is as vital as nutrition for staying healthy.
The mental health impact is just as worrisome. A well-rested brain processes emotions and memories more effectively; conversely, even short-term sleep loss increases irritability and anxiety. The Sleep Foundation summarizes that quality sleep is “crucial for good mental health,” and poor sleep can worsen depression, anxiety and stress. Indian mental health experts echo this: persistent lack of deep sleep is strongly linked to burnout, cognitive fog and mood disorders. In sum, the “sleep debt” many Indians carry is exacting a price on physical recovery, immune defenses, and emotional well-being.
Passive Sleep Solutions: Smart Fabrics and Thermoregulation
How can we fight back? Apart from good sleep hygiene (consistent schedule, dark cool bedroom, etc.), a newer approach is passive sleep tech – solutions that work without gadgets or drugs. One example is infrared-infused sleepwear. These are pajamas or sleep shorts made with ceramic- or mineral-infused fibers. They operate by reflecting the body’s own far-infrared radiation back onto the skin. In practice, this boosts circulation and gently regulates temperature throughout the night.
Baller Athletik’s DeepSleep collection is one such offering: it includes infrared sleepwear for men and sleepwear for women (pajama sets and shorts). Their smart fabrics are engineered to dilate blood vessels and improve muscle oxygenation – essentially supporting recovery while you sleep. The company’s research suggests that wearing these infrared garments can promote deeper sleep stages and more restful nights. For example, by keeping body temperature steady and avoiding overheating, you’re less likely to wake up or cycle into lighter sleep. At the same time, increased blood flow can help flush out metabolic waste in muscles.
In short, infrared sleepwear offers a passive, “set-and-forget” way to enhance sleep quality. Unlike wearable devices or stimulants, you simply wear them in bed. The result can be more time in slow-wave sleep, when the body truly heals. (Naturally, such sleepwear should complement – not replace – good habits like turning off screens and unwinding before bed.)
Conclusion
The data is clear: India is facing a deep-sleep crisis. Urban adults frequently sacrifice restorative sleep to screens, stress and irregular schedules. This chronic shortfall is undermining physical recovery, immunity and mental health.
It’s time to prioritize sleep as a health imperative. Start by establishing a consistent bedtime routine and cutting evening screen use. Additionally, consider passive aids – for instance, upgrading to infrared sleepwear like Baller Athletik’s Sleepwear with DeepSleep® Technology. Their men’s and women’s sleepwear combines advanced fabric technology with comfort. By reflecting your body’s heat to regulate temperature and circulation, such smart pajamas help unlock deeper, more rejuvenating sleep cycles.
Invest in your sleep. Your body needs those extra hours of deep sleep to repair muscles, strengthen immunity and balance mood. Explore options like Baller Athletik’s infrared-infused sleepwear for men and women. With better sleep, you’ll wake up feeling more refreshed, energetic and ready to take on the day.
