When sleep falters, dreams fade. Our CMD, Mathew Chandy speaks with India Today to discuss how a sleepless nation is losing out while dreams hold the key to creativity and growth.
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How Sleep Shapes Mind
When sleep falters, dreams fade. Our CMD, Mathew Chandy speaks with India Today to discuss how a sleepless nation is losing out while dreams hold the key to creativity and growth.
For over 60 years, we’ve delivered quality sleep solutions to businesses across industries. With innovation, science, and trust at our core, we provide premium sleep and furniture solutions tailored to your every need.
60+ Years of Trusted Comfort Solutions
For over 60 years, we’ve delivered quality sleep solutions to businesses across industries. With innovation, science, and trust at our core, we provide premium sleep and furniture solutions tailored to your every need.
Duroflex for Business
Duroflex for Business
Hostels • Enterprise • Hotels • Office
We provide best-in-class sleep solutions designed for the hospitality, healthcare, and institutional sectors. Our mattresses combine luxury, durability, and innovation for an exceptional sleep experience.
If getting a good night’s rest is essential for your health, what about waking up the right way? From health consultants to Andrew Huberman, everyone seems to have a take on what constitutes the best way to start your day. Here is ours.
Why does your morning routine matter?
Late nights, the early morning hustle, endless notifications, caffeine fixes, and intermittent fasting are the default mode for many of us. Neuroscience and psychology tell us that our morning routine sets the tone for the rest of the day. A good morning routine improves focus and productivity, reduces stress, provides better mental clarity, enhances emotional well-being, and provides a greater sense of achievement.
So how should you start your day? Here are our essential morning rituals to help you have a great day:
Start the night before
To deal with the overwhelm of the day, ideally, you need to start the night before. From going to sleep at a consistent time every night to waking up at the same time, consistency helps in ensuring your internal clock adapts to your routine.
Consistency is the new alarm clock
Also, a good way to prevent yourself from waking up ‘wired’ is to have a plan of action for the day. Ideally, you need to ‘download’ your brain and schedule your day before it even begins. That way, deadlines, to-do lists, and constant pressure to get to work aren’t assaulting you as soon as you open your eyes.
Kickstart that circadian rhythm
Your internal clock wakes up with light exposure. Andrew Huberman, a Stanford neuroscientist, suggests that 10-15 minutes of natural sunlight, soon after rising, regulates your cortisol and boosts serotonin, all the ingredients you need for a good day.
Some gentle morning exercise or forward ambulation helps improve the functioning of the brain. A 2020 study in the *British Journal of Sports Medicine* found that people who did 30 minutes of light morning exercise had better working memory and concentration later on.
Slow mornings, sharper minds
In fact, many scientists recommend a ‘slow’ morning ritual, starting the day with 15 minutes of journaling and a cup of hot water before stepping out into the sunlight. The idea seems to be that a slow start to the day is better than rushing into it.
What you consume
Most people reach for their phones within minutes of waking. That floods the brain with dopamine hits before it has naturally “warmed up,” setting you up for distraction all day. Swap the scroll for something intentional, like deep breathing or some journaling.
When it comes to breaking your fast, there are two schools of thought. One that believes fasting increases adrenaline, helping with focus, memory and overall brain functioning. The other believes that skipping breakfast will lead to a mid-morning crash, so it is better to fuel up with some protein.
Your first bite sets the tone
Protect Your First Hour Of Work
The hustle culture glorifies being “always on,” but cognitive science tells a different story: willpower and focus are highest in the first few hours after waking. Cal Newport, author of *Deep Work*, calls this “prime creative time.”
The brain’s peak power window
It is vital that you:
Block your first work hour for your most demanding task.
Silence notifications.
Treat this time as sacred; your brain is literally at its sharpest.
This single shift can double productivity while reducing the sense of “always chasing” tasks later in the day.
To win at life is not only about hustling as hard as you can. It’s also about doing the RIGHT things so that you have longevity and well-being. A routine that balances light, hydration, movement, breath, nutrition, and intentional focus transforms your mornings into a launchpad instead of a scramble.
FAQs
Why does a morning routine matter for productivity and health?+
Your morning routine shapes how the rest of your day unfolds. Neuroscience shows that starting the day with consistent wake times, natural light, and intentional habits reduces stress, sharpens focus, and boosts productivity. Instead of rushing into emails or social media, a mindful routine helps regulate energy, improve mental clarity, and create a stronger foundation for long-term health and well-being.
What is the healthiest way to kickstart your day naturally?+
The best way to start the morning is with natural sunlight. Just 10–15 minutes outdoors boosts serotonin, regulates cortisol, and improves mood. Pairing light with gentle movement, like walking or stretching, enhances blood flow and cognitive performance. Unlike caffeine, these habits create sustained energy and focus. Natural sunlight in the morning also helps set your internal clock for better sleep at night.
Why protect the first hour of work for deep focus?+
Cognitive science shows that the first hour after waking is when the brain is sharpest. Protecting this “prime creative time” from emails and distractions allows you to tackle high-value tasks with better focus. Treating this hour as sacred deep work helps boost productivity, reduce stress later in the day, and prevent the constant feeling of “catching up” on unfinished work.
If getting a good night’s rest is essential for your health, what about waking up the right way? From health consultants to Andrew Huberman, everyone seems to have a take on what constitutes the best way to start your day. Here is ours.
Why does your morning routine matter?
Late nights, the early morning hustle, endless notifications, caffeine fixes, and intermittent fasting are the default mode for many of us. Neuroscience and psychology tell us that our morning routine sets the tone for the rest of the day. A good morning routine improves focus and productivity, reduces stress, provides better mental clarity, enhances emotional well-being, and provides a greater sense of achievement.
So how should you start your day? Here are our essential morning rituals to help you have a great day:
Start the night before
To deal with the overwhelm of the day, ideally, you need to start the night before. From going to sleep at a consistent time every night to waking up at the same time, consistency helps in ensuring your internal clock adapts to your routine.
Consistency is the new alarm clock
Also, a good way to prevent yourself from waking up ‘wired’ is to have a plan of action for the day. Ideally, you need to ‘download’ your brain and schedule your day before it even begins. That way, deadlines, to-do lists, and constant pressure to get to work aren’t assaulting you as soon as you open your eyes.
Kickstart that circadian rhythm
Your internal clock wakes up with light exposure. Andrew Huberman, a Stanford neuroscientist, suggests that 10-15 minutes of natural sunlight, soon after rising, regulates your cortisol and boosts serotonin, all the ingredients you need for a good day.
Some gentle morning exercise or forward ambulation helps improve the functioning of the brain. A 2020 study in the *British Journal of Sports Medicine* found that people who did 30 minutes of light morning exercise had better working memory and concentration later on.
Slow mornings, sharper minds
In fact, many scientists recommend a ‘slow’ morning ritual, starting the day with 15 minutes of journaling and a cup of hot water before stepping out into the sunlight. The idea seems to be that a slow start to the day is better than rushing into it.
What you consume
Most people reach for their phones within minutes of waking. That floods the brain with dopamine hits before it has naturally “warmed up,” setting you up for distraction all day. Swap the scroll for something intentional, like deep breathing or some journaling.
When it comes to breaking your fast, there are two schools of thought. One that believes fasting increases adrenaline, helping with focus, memory and overall brain functioning. The other believes that skipping breakfast will lead to a mid-morning crash, so it is better to fuel up with some protein.
Your first bite sets the tone
Protect Your First Hour Of Work
The hustle culture glorifies being “always on,” but cognitive science tells a different story: willpower and focus are highest in the first few hours after waking. Cal Newport, author of *Deep Work*, calls this “prime creative time.”
The brain’s peak power window
It is vital that you:
Block your first work hour for your most demanding task.
Silence notifications.
Treat this time as sacred; your brain is literally at its sharpest.
This single shift can double productivity while reducing the sense of “always chasing” tasks later in the day.
To win at life is not only about hustling as hard as you can. It’s also about doing the RIGHT things so that you have longevity and well-being. A routine that balances light, hydration, movement, breath, nutrition, and intentional focus transforms your mornings into a launchpad instead of a scramble.
FAQs
Why does a morning routine matter for productivity and health?+
Your morning routine shapes how the rest of your day unfolds. Neuroscience shows that starting the day with consistent wake times, natural light, and intentional habits reduces stress, sharpens focus, and boosts productivity. Instead of rushing into emails or social media, a mindful routine helps regulate energy, improve mental clarity, and create a stronger foundation for long-term health and well-being.
What is the healthiest way to kickstart your day naturally?+
The best way to start the morning is with natural sunlight. Just 10–15 minutes outdoors boosts serotonin, regulates cortisol, and improves mood. Pairing light with gentle movement, like walking or stretching, enhances blood flow and cognitive performance. Unlike caffeine, these habits create sustained energy and focus. Natural sunlight in the morning also helps set your internal clock for better sleep at night.
Why protect the first hour of work for deep focus?+
Cognitive science shows that the first hour after waking is when the brain is sharpest. Protecting this “prime creative time” from emails and distractions allows you to tackle high-value tasks with better focus. Treating this hour as sacred deep work helps boost productivity, reduce stress later in the day, and prevent the constant feeling of “catching up” on unfinished work.
Did you know that every fifth Indian in the 20-30 age group suffers from some sort of spinal ailment?
While irregular habits, sedentary lifestyle, stress, pothole-ridden roads, and excessive sitting are the leading causes of back pain, the question remains: how do you take preventive care of your spine so that it remains young and supple as you age?
The doctors at Fortis Hospital highlight these SIX essential steps to maintain a healthy and happy spine:
Source: Source
A good mattress will help keep your spine in a natural, neutral position and can help distribute your weight evenly, preventing pressure points.
At Duroflex, our primary concern is ensuring you are supported whenever you use our products. This guide is meant to help you find the perfect mattress that will take care of you and your spine for years.
Mattress Buying Guide
We interviewed Vipul Kumar, the Head of Product Design at Duroflex, and asked him how we should go about finding our perfect mattress. After all, choosing a mattress isn’t just about soft vs. firm, it’s about our health, sleep posture, and even lifestyle, right?
Here’s what he had to say.
Step 1: Look To The Past
The first step is to determine why you want to change your current mattress. What do you like or dislike about it? Has it become old? Or are you moving? Or changing it for the sake of newness? This will help form a baseline for your requirements.
According to Kantar, on average, families in India replace their mattresses every ~5 years but your back needs support every single night.
Step 2: Map Pressure Points
Whatever your Body Mass Index (BMI) is, your physical structure will determine your pressure profile.
The human body is typically divided into five parts. But in actuality, there are hundreds of points which carry the load.
When you walk into a Duroflex store, we have a proprietary process called “Decode” that helps accurately determine your pressure points and provides a customized Pressure Map.
This process will ensure you get the correct thickness and support from your new mattress. For sleepers with a higher BMI, a mattress of about 8+ inches is recommended, while other sleepers can do with a 5 to 6-inch mattress.
Step 3: Lifestyle Factors
The next thing to consider is your lifestyle. Your mattress isn’t just about how you sleep; it’s also about how you live. The right choice often depends on your day-to-day habits and health considerations.
Chronic Pain: Do you wake up stiff or sore? Do you need an orthopaedic mattress or something with bounce?
Hot or Cold: If you often wake up sweaty, it’s not always the weather or your AC. Foam tends to trap body heat, while latex mattresses and spring mattresses allow better airflow. Duroflex’s natural latex, for instance, disperses heat naturally.
Shared Beds: If you sleep with a partner who tosses and turns (or if you do), mattresses with motion isolation work. If your partner wants a cool mattress while you need an orthopaedic one, at Duroflex, we can combine both.
Step 4: Sleeping Posture
Your posture at night is as important as your posture at your desk. The wrong mattress can gradually misalign your spine and cause pain.
Side Sleepers:
The ideal mattress here is medium-soft to medium with zoned support, allowing your shoulders and hips to sink slightly while keeping your spine in a straight line.
Back Sleepers:
They need a mattress that supports the natural “S-curve” of the spine. Medium-firm mattresses help distribute weight evenly.
Stomach Sleepers:
This posture puts the most stress on the back. Opt for a firmer mattress that keeps your hips elevated and reduces lower-back strain.
Step 5: Match Material to Need
Materials make or break your sleep experience. Each comes with its own strengths… knowing which one suits you best is half the battle won.
Foam Mattresses:
widely popular and versatile, foam allows for finetuned density and firmness, but it can trap heat.
Latex Mattresses: made from natural rubber, latex is cooler, more breathable, and highly durable.
Spring Mattresses: traditional yet modernized, spring mattresses are naturally ventilated and pocket spring mattresses also isolate partner disturbances.
Hybrid Mattresses: they combine the comfort of foam or latex with the bounce of springs.
Test your mattress. Lie down on it. Don’t just use your hand to test it. That’s the best way to ensure it is suitable for your requirements.
— Vipul Kumar (Duroflex)
Your mattress = Your Health
A mattress is not just furniture; it’s where you spend one-third of your life. So the next time you’re tempted to just “pick something comfy,” remember, the right mattress keeps your spine aligned, improves your mood, and even protects against long-term health issues.
At Duroflex, we prioritize both short and long term health benefits with stress-tested mattresses engineered for your spine. Our proprietary 5-zone orthopaedic support ensures that irrespective of the kind of sleeper you are, your spine remains supported. Is it any wonder then that our mattresses have won awards and are often recommended by doctors?
While the benefits of a good mattress are well-documented, the absence of one is even louder… it shows up as back pain, restless nights, and health issues that no amount of coffee can cover up.
So choose a good mattress today, not just for better sleep, but for a healthier tomorrow.
FAQs
How do I choose the right mattress for back pain?+
If you suffer from back pain, look for an orthopaedic mattress designed to support spinal alignment. Medium-firm mattresses are usually recommended, as they help distribute weight evenly and reduce pressure points. Duroflex’s 5-zone orthopaedic mattresses, for example, are stress-tested and doctor-recommended, making them one of the best mattress options in India for back pain relief and long-term spine health.
What type of mattress is best for different sleeping positions?+
Side sleepers generally need a medium-soft to medium firmness mattress that allows shoulders and hips to sink while keeping the spine straight. Back sleepers benefit from medium-firm mattresses that support the spine’s natural “S-curve.” Stomach sleepers should choose a firmer mattress to prevent the hips from sinking too deeply. Matching mattress firmness to sleep posture ensures comfort and prevents long-term spinal strain.
Which mattress material is best: foam, latex, or spring?+
Each material has strengths. Foam mattresses are versatile and contour to the body, but can trap heat. Latex mattresses are cooler, highly durable, and eco-friendly, making them ideal for hot sleepers. Spring mattresses offer bounce and natural ventilation, while hybrid mattresses combine multiple materials for balanced comfort. In India, latex and hybrid options are gaining popularity among health-conscious buyers.
Did you know that every fifth Indian in the 20-30 age group suffers from some sort of spinal ailment?
While irregular habits, sedentary lifestyle, stress, pothole-ridden roads, and excessive sitting are the leading causes of back pain, the question remains: how do you take preventive care of your spine so that it remains young and supple as you age?
The doctors at Fortis Hospital highlight these SIX essential steps to maintain a healthy and happy spine:
Source: Source
A good mattress will help keep your spine in a natural, neutral position and can help distribute your weight evenly, preventing pressure points.
At Duroflex, our primary concern is ensuring you are supported whenever you use our products. This guide is meant to help you find the perfect mattress that will take care of you and your spine for years.
Mattress Buying Guide
We interviewed Vipul Kumar, the Head of Product Design at Duroflex, and asked him how we should go about finding our perfect mattress. After all, choosing a mattress isn’t just about soft vs. firm, it’s about our health, sleep posture, and even lifestyle, right?
Here’s what he had to say.
Step 1: Look To The Past
The first step is to determine why you want to change your current mattress. What do you like or dislike about it? Has it become old? Or are you moving? Or changing it for the sake of newness? This will help form a baseline for your requirements.
According to Kantar, on average, families in India replace their mattresses every ~5 years but your back needs support every single night.
Step 2: Map Pressure Points
Whatever your Body Mass Index (BMI) is, your physical structure will determine your pressure profile.
The human body is typically divided into five parts. But in actuality, there are hundreds of points which carry the load.
When you walk into a Duroflex store, we have a proprietary process called “Decode” that helps accurately determine your pressure points and provides a customized Pressure Map.
This process will ensure you get the correct thickness and support from your new mattress. For sleepers with a higher BMI, a mattress of about 8+ inches is recommended, while other sleepers can do with a 5 to 6-inch mattress.
Step 3: Lifestyle Factors
The next thing to consider is your lifestyle. Your mattress isn’t just about how you sleep; it’s also about how you live. The right choice often depends on your day-to-day habits and health considerations.
Chronic Pain: Do you wake up stiff or sore? Do you need an orthopaedic mattress or something with bounce?
Hot or Cold: If you often wake up sweaty, it’s not always the weather or your AC. Foam tends to trap body heat, while latex mattresses and spring mattresses allow better airflow. Duroflex’s natural latex, for instance, disperses heat naturally.
Shared Beds: If you sleep with a partner who tosses and turns (or if you do), mattresses with motion isolation work. If your partner wants a cool mattress while you need an orthopaedic one, at Duroflex, we can combine both.
Step 4: Sleeping Posture
Your posture at night is as important as your posture at your desk. The wrong mattress can gradually misalign your spine and cause pain.
Side Sleepers:
The ideal mattress here is medium-soft to medium with zoned support, allowing your shoulders and hips to sink slightly while keeping your spine in a straight line.
Back Sleepers:
They need a mattress that supports the natural “S-curve” of the spine. Medium-firm mattresses help distribute weight evenly.
Stomach Sleepers:
This posture puts the most stress on the back. Opt for a firmer mattress that keeps your hips elevated and reduces lower-back strain.
Step 5: Match Material to Need
Materials make or break your sleep experience. Each comes with its own strengths… knowing which one suits you best is half the battle won.
Foam Mattresses:
widely popular and versatile, foam allows for finetuned density and firmness, but it can trap heat.
Latex Mattresses: made from natural rubber, latex is cooler, more breathable, and highly durable.
Spring Mattresses: traditional yet modernized, spring mattresses are naturally ventilated and pocket spring mattresses also isolate partner disturbances.
Hybrid Mattresses: they combine the comfort of foam or latex with the bounce of springs.
Test your mattress. Lie down on it. Don’t just use your hand to test it. That’s the best way to ensure it is suitable for your requirements.
— Vipul Kumar (Duroflex)
Your mattress = Your Health
A mattress is not just furniture; it’s where you spend one-third of your life. So the next time you’re tempted to just “pick something comfy,” remember, the right mattress keeps your spine aligned, improves your mood, and even protects against long-term health issues.
At Duroflex, we prioritize both short and long term health benefits with stress-tested mattresses engineered for your spine. Our proprietary 5-zone orthopaedic support ensures that irrespective of the kind of sleeper you are, your spine remains supported. Is it any wonder then that our mattresses have won awards and are often recommended by doctors?
While the benefits of a good mattress are well-documented, the absence of one is even louder… it shows up as back pain, restless nights, and health issues that no amount of coffee can cover up.
So choose a good mattress today, not just for better sleep, but for a healthier tomorrow.
FAQs
How do I choose the right mattress for back pain?+
If you suffer from back pain, look for an orthopaedic mattress designed to support spinal alignment. Medium-firm mattresses are usually recommended, as they help distribute weight evenly and reduce pressure points. Duroflex’s 5-zone orthopaedic mattresses, for example, are stress-tested and doctor-recommended, making them one of the best mattress options in India for back pain relief and long-term spine health.
What type of mattress is best for different sleeping positions?+
Side sleepers generally need a medium-soft to medium firmness mattress that allows shoulders and hips to sink while keeping the spine straight. Back sleepers benefit from medium-firm mattresses that support the spine’s natural “S-curve.” Stomach sleepers should choose a firmer mattress to prevent the hips from sinking too deeply. Matching mattress firmness to sleep posture ensures comfort and prevents long-term spinal strain.
Which mattress material is best: foam, latex, or spring?+
Each material has strengths. Foam mattresses are versatile and contour to the body, but can trap heat. Latex mattresses are cooler, highly durable, and eco-friendly, making them ideal for hot sleepers. Spring mattresses offer bounce and natural ventilation, while hybrid mattresses combine multiple materials for balanced comfort. In India, latex and hybrid options are gaining popularity among health-conscious buyers.
Suresh woke with a start. In the harsh blue light of his computer screen, he saw that it was 3:00 am. As much as he wanted to crawl into bed, he was already behind on his deadline with much more work to be done before he calls it a day.
For professionals like Suresh, being “always on” means a good night’s sleep has become the ultimate luxury. Caught between demanding careers, side hustles, social commitments, and endless doomscrolling, sleep is a battle against the very lifestyle they’ve built.
The Problem With Sleep
Sleep deprivation is so widespread today that scientists call us “The Tired Generation.” And in India, we’re not immune. Recent research shows:
👩🏾 👦🏻 👵🏽 👴🏽
– 51.7% of us struggle to fall into deep sleep
👦🏻 👵🏽 👴🏽 🙇🏻
♀️ - 1 in 4 of us are afflicted with insomnia
Source: Survey
“In my experience, people who don’t get good quality sleep cause themselves harm. Their metabolic health, goes haywire because poor sleep causes stress, which in turn triggers cravings.”
— Ganesh Kuduva is a health coach, speaker, and wellness expert
Source: An unpublished 2023 paper, accessible on ResearchGate, reviewed 100 sleep studies in India
The Lifestyle-Sleep Collision
In India, our current lifestyle is at odds with what is required for good sleep. Here’s why:
Disrupted Circadian Rhythm
Do you know you have an internal clock? It’s called the Circadian Rhythm, a 24-hour cycle that regulates bodily functions, such as sleep, wakefulness, hormone release, metabolism, and even cognitive performance.
It is critical to sleep because the Circadian Rhythm regulates melatonin, the “sleep hormone”, and cortisol, the stress/energy hormone. When it gets dark, melatonin rises, making us drowsy. In the morning, light causes melatonin to dip and cortisol to increase.
However, irregular hours and excessive late nights disrupt this rhythm, throwing it into chaos.
Digital Overload and the Blue Light Problem
According to a Harvard study, blue wavelengths, delay sleep and suppress melatonin significantly more than any other light.
On top of that, endless scrolling keeps the brain in a state of cognitive arousal. Even when your phone is put away, your mind keeps racing, replaying conversations, emails, or cliffhanger episodes.
The average millennial checks their phone 150 times a day, creating micro-bursts of stress that disrupt sleep.
The Danger of Hustle Culture
‘Hustle culture’, that is becoming the norm in India, glorifies sleep deprivation as a badge of honour.
Neuroscience tells a different story. Chronic sleep loss impacts the prefrontal cortex, the brain’s decision-making hub. Meanwhile, the amygdala, the centre for processing emotions, goes into overdrive, making even minor setbacks feel overwhelming.
Stress leads to poor sleep, which fuels more stress, creating a destructive cycle.
The Physiology of Stress and Sleep Disruption
Stress doesn’t just live in the mind, it reshapes the body. When activated, the hypothalamic-pituitary-adrenal (HPA) axis releases cortisol, the “stress hormone.” Over time, insufficient sleep has been linked to weakened immunity and chronic health issues.
Source: Survey
The immediate effects, however, are just as worrying: memory lapses, slower reaction times, and lower creativity. In one study, sleep-deprived participants performed as poorly as someone legally drunk.
One sleepless night affects your brain like having a blood alcohol level of 0.10% (legally drunk in most countries).
How to Reclaim Rest (Without Quitting Your Job)
The truth is, sleep isn’t optional, it’s essential. However, lasting change doesn’t come from gimmicks; it comes from small, consistent habits. Here’s where to start:
Keep a steady rhythm: Go to bed and wake up at the same time every day, weekends included. Over time, your body clock learns the pattern, making it easier to fall asleep and wake up naturally.
Switch off the screens: Give yourself a “digital sunset.” Dim your devices, use blue-light filters, read or get some easy stretches in.
Build a wind-down ritual: Whether it’s journaling, meditation, or a few minutes of gentle yoga, these cues help calm the nervous system and shift it out of fight-or-flight mode.
Set up your sleep zone: Your bedroom should signal “rest only.” The right mattress, especially one that supports your back and regulates temperature, can be the unsung hero of uninterrupted sleep. Brands like Duroflex are actively working towards incorporating science in their products to facilitate better sleep.
Redefine productivity: Hustle culture makes us feel guilty for resting. Flip the script: sleep isn’t laziness, it’s fuel. A well-rested brain is sharper, more creative, and more resilient than one running on fumes.
We live in a culture that glorifies busyness, but biology doesn’t negotiate. Sleep is the foundation of resilience, focus, and long-term health. The real flex isn’t how many hours you can grind, it’s how well you can show up, rested, clear-headed, and ready to take on whatever the day throws at you. In the end, rest isn’t a luxury. It’s survival.
Suresh woke with a start. In the harsh blue light of his computer screen, he saw that it was 3:00 am. As much as he wanted to crawl into bed, he was already behind on his deadline with much more work to be done before he calls it a day.
For professionals like Suresh, being “always on” means a good night’s sleep has become the ultimate luxury. Caught between demanding careers, side hustles, social commitments, and endless doomscrolling, sleep is a battle against the very lifestyle they’ve built.
The Problem With Sleep
Sleep deprivation is so widespread today that scientists call us “The Tired Generation.” And in India, we’re not immune. Recent research shows:
👩🏾 👦🏻 👵🏽 👴🏽
– 51.7% of us struggle to fall into deep sleep
👦🏻 👵🏽 👴🏽 🙇🏻
♀️ - 1 in 4 of us are afflicted with insomnia
Source: Survey
“In my experience, people who don’t get good quality sleep cause themselves harm. Their metabolic health, goes haywire because poor sleep causes stress, which in turn triggers cravings.”
— Ganesh Kuduva is a health coach, speaker, and wellness expert
Source: An unpublished 2023 paper, accessible on ResearchGate, reviewed 100 sleep studies in India
The Lifestyle-Sleep Collision
In India, our current lifestyle is at odds with what is required for good sleep. Here’s why:
Disrupted Circadian Rhythm
Do you know you have an internal clock? It’s called the Circadian Rhythm, a 24-hour cycle that regulates bodily functions, such as sleep, wakefulness, hormone release, metabolism, and even cognitive performance.
It is critical to sleep because the Circadian Rhythm regulates melatonin, the “sleep hormone”, and cortisol, the stress/energy hormone. When it gets dark, melatonin rises, making us drowsy. In the morning, light causes melatonin to dip and cortisol to increase.
However, irregular hours and excessive late nights disrupt this rhythm, throwing it into chaos.
Digital Overload and the Blue Light Problem
According to a Harvard study, blue wavelengths, delay sleep and suppress melatonin significantly more than any other light.
On top of that, endless scrolling keeps the brain in a state of cognitive arousal. Even when your phone is put away, your mind keeps racing, replaying conversations, emails, or cliffhanger episodes.
The average millennial checks their phone 150 times a day, creating micro-bursts of stress that disrupt sleep.
The Danger of Hustle Culture
‘Hustle culture’, that is becoming the norm in India, glorifies sleep deprivation as a badge of honour.
Neuroscience tells a different story. Chronic sleep loss impacts the prefrontal cortex, the brain’s decision-making hub. Meanwhile, the amygdala, the centre for processing emotions, goes into overdrive, making even minor setbacks feel overwhelming.
Stress leads to poor sleep, which fuels more stress, creating a destructive cycle.
The Physiology of Stress and Sleep Disruption
Stress doesn’t just live in the mind, it reshapes the body. When activated, the hypothalamic-pituitary-adrenal (HPA) axis releases cortisol, the “stress hormone.” Over time, insufficient sleep has been linked to weakened immunity and chronic health issues.
Source: Survey
The immediate effects, however, are just as worrying: memory lapses, slower reaction times, and lower creativity. In one study, sleep-deprived participants performed as poorly as someone legally drunk.
One sleepless night affects your brain like having a blood alcohol level of 0.10% (legally drunk in most countries).
How to Reclaim Rest (Without Quitting Your Job)
The truth is, sleep isn’t optional, it’s essential. However, lasting change doesn’t come from gimmicks; it comes from small, consistent habits. Here’s where to start:
Keep a steady rhythm: Go to bed and wake up at the same time every day, weekends included. Over time, your body clock learns the pattern, making it easier to fall asleep and wake up naturally.
Switch off the screens: Give yourself a “digital sunset.” Dim your devices, use blue-light filters, read or get some easy stretches in.
Build a wind-down ritual: Whether it’s journaling, meditation, or a few minutes of gentle yoga, these cues help calm the nervous system and shift it out of fight-or-flight mode.
Set up your sleep zone: Your bedroom should signal “rest only.” The right mattress, especially one that supports your back and regulates temperature, can be the unsung hero of uninterrupted sleep. Brands like Duroflex are actively working towards incorporating science in their products to facilitate better sleep.
Redefine productivity: Hustle culture makes us feel guilty for resting. Flip the script: sleep isn’t laziness, it’s fuel. A well-rested brain is sharper, more creative, and more resilient than one running on fumes.
We live in a culture that glorifies busyness, but biology doesn’t negotiate. Sleep is the foundation of resilience, focus, and long-term health. The real flex isn’t how many hours you can grind, it’s how well you can show up, rested, clear-headed, and ready to take on whatever the day throws at you. In the end, rest isn’t a luxury. It’s survival.
