eNewsroom: In today’s world, people often proudly say things like, “I slept only four hours,” or “I studied the whole night.” Why has sleep deprivation become such a normalized culture?
Dr. Haseeb Hassan: Unfortunately, in today’s fast-paced and always-connected world, sleep deprivation has somehow become a badge of honour. People proudly parade their exhaustion as proof of dedication, productivity, and hustle. Many sacrifice sleep to meet work deadlines, binge-watch web series, doom-scroll through social media, or reply to late-night emails. Gradually, we have started treating sleep like a useless activity, whereas in reality, it is one of the most essential biological processes for survival.
Sleep Is Not “Wasted Time”
eNewsroom: Many people feel sleeping is simply “wasting time.” Is sleep really that important?
Dr. Haseeb Hassan: Absolutely. This is one of the biggest myths surrounding sleep. Many people view sleep as a passive state—an annoying biological requirement that gets in the way of life. But that is completely incorrect.
Sleep is actually an intensely active biological process. While you are sleeping, your body is working the night shift. It repairs tissues, regulates essential hormones, strengthens the immune system, and consolidates memories. Your brain is essentially cleaning itself and filing away the day’s experiences.
Good sleep is not a luxury. It is as fundamental to survival as healthy food, clean air, and exercise.
eNewsroom: What happens when people continuously compromise on sleep?
Dr. Haseeb Hassan: When you consistently shortchange sleep, the consequences can be severe. Global research has linked chronic sleep deprivation to several serious health problems, including:
- High blood pressure and heart disease
- Obesity and diabetes
- Anxiety, depression, and emotional instability
- Increased risk of dementia later in life
- Higher risk of brain stroke
A sleep-deprived brain functions very similarly to an intoxicated brain—it becomes slow, inefficient, and more vulnerable to errors.
I often explain sleep deprivation like debt. Occasional, need-based sleep deprivation may be manageable, but frequent sleep deprivation becomes an unmanageable debt trap for the body and brain.
The Biggest Sleep Thieves Today
eNewsroom: Why has getting proper sleep become so difficult in modern life?
Dr. Haseeb Hassan: There are mainly three major culprits behind today’s sleep crisis.
The first is excessive screen exposure before bedtime. Phones, laptops, and televisions emit blue light, which suppresses melatonin—the hormone that tells your body it is time to sleep. Late-night scrolling confuses the biological clock and makes the brain feel like it is still daytime.
The second major reason is stress. We carry daytime stress directly into bed. Workplace pressure, financial anxiety, and academic stress keep the mind racing. Many people tell me, “I become more awake when I go to bed. Worries keep coming.” Instead of transitioning into a relaxed state, the brain becomes hyperactive.
The third issue is low awareness regarding sleep disorders. Millions of people suffer from undiagnosed conditions such as Obstructive Sleep Apnea, Insomnia, and Restless Leg Syndrome. Many people also rely on quick-fix sleep medicines, which can sometimes worsen the issue instead of solving it.
“Sleep Hygiene” Can Change Everything
eNewsroom: What practical lifestyle changes can help people improve their sleep quality?
Dr. Haseeb Hassan: Improving sleep is an active and dedicated process. Small but intentional lifestyle changes—what we call “sleep hygiene”—can make a massive difference. You do not need dramatic steps like quitting your job or completely abandoning screens. Just as people actively seek healthy food, they must also actively prioritize healthy sleep.
One of the most important habits is maintaining a strict sleep schedule. People should go to bed and wake up at the same time every day—even on weekends—because this helps regulate the body’s biological clock.
The sleeping environment also matters greatly. Bedrooms should be dark, quiet, comfortable, and cozy. At the same time, people should protect the purpose of the bed. It should ideally be used only for sleep and intimacy, not as a home office or movie theatre.
eNewsroom: How harmful are screens, food habits, and late-night routines for sleep?
Dr. Haseeb Hassan: Screen exposure before bedtime has become one of the biggest modern sleep disruptors. Ideally, people should stop using phones, laptops, and televisions at least 30 to 60 minutes before sleeping, though two hours is even better. These devices interfere with melatonin production and confuse the brain into feeling that it is still daytime.
Food habits also play a major role. Caffeine—whether tea, coffee, or energy drinks—should be avoided by late afternoon. Heavy meals, alcohol, and excessive water intake right before bedtime can also disrupt sleep quality.
Most importantly, people should intentionally wind down before bedtime. Instead of endless scrolling on phones, activities like reading, meditation, or deep breathing exercises can help signal to the brain that the day is ending and the body can relax.
eNewsroom: What role do exercise and daytime naps play in maintaining healthy sleep?
Dr. Haseeb Hassan: Regular exercise during the day significantly improves sleep quality. However, intense workouts late at night should be avoided because they overstimulate the body.
Regarding naps, if someone struggles to sleep at night, daytime napping should be minimized—especially in the late afternoon or evening. Even power naps should ideally not exceed 20 minutes.
“Burning Out Is Not a Status Symbol”
eNewsroom: Finally, what message would you like to give people who continue sacrificing sleep for productivity?
Dr. Haseeb Hassan: We live in a society that celebrates sleeplessness, but it is time to redefine success. Burning out is not a status symbol.
Sleep is an investment in health, efficiency, emotional balance, and long-term well-being. Just as people prioritize career, family, and social life, they must prioritize the one thing that makes enjoying all of those possible.
Note: If you practice good sleep hygiene but still experience persistent sleep difficulty, loud snoring, or extreme daytime fatigue, do not wait. Seek professional medical evaluation to rule out underlying sleep disorders.
