Quality sleep is key to protecting brain health amid increasing screen time, neuroscientists say

Quality sleep is becoming one of the most important pillars of brain health, with neuroscientists warning that increasing screen time, chronic stress and irregular sleep patterns contribute to cognitive decline and increase the risk of neurological disorders.

On World Brain Day, observed on July 22, doctors say sleep is not just a period of rest, but a critical biological process during which the brain repairs itself, consolidates memories and removes metabolic waste accumulated during waking hours.

Vikram Huded, president of the Indian Stroke Association and director and clinical head of the interventional neurology program at Narayana Health City, said that insufficient or disturbed sleep affects the normal functioning of the brain and increases the risk of mood disorders, stroke and dementia.

Sleep is the first thing sacrificed

“Sleep has become the first thing that people sacrifice in their daily lives. But it is fundamental to the functioning and repair of the brain,” he said. Lifestyle factors such as long working hours, poor eating habits, chronic stress and lack of physical activity further aggravate the problem, he pointed out.

Dr. Huded said India already bears a significant burden of stroke. Many neurological disorders can be prevented or reduced with a healthier lifestyle, including maintaining a regular sleep schedule, exercising, managing stress and controlling blood pressure, he said.

He also urged people not to ignore warning signs such as sudden severe headaches, weakness or numbness on one side of the body, facial droop, slurred speech, loss of balance or sudden changes in vision, noting that early medical attention can greatly improve outcomes.

Excessive screen exposure

Experts have also pointed to excessive screen exposure as a growing problem.

Girish N. Rao, professor of epidemiology at NIMHANS, said prolonged screen use has become an “inevitability” in modern life, but it often turns into addictive behavior.

“Like other forms of addiction, excessive screen use can alter the brain’s reward pathways. Over time, people become less focused on meaningful engagement and more inclined to compulsively switch from one app or screen to another,” he said.

Cognitive engagement

According to Dr. Heavy reliance on digital devices can also reduce active cognitive engagement, Girish says, where people become passive recipients of information rather than actively analyzing and processing it.

He said screen use and poor sleep reinforce each other in a vicious cycle. “People who have trouble falling asleep often turn to cell phones or television. But the stimulation from screens further delays sleep and disrupts normal sleep cycles, reducing the quality of rest even after they do eventually fall asleep,” he said.

He recommended avoiding digital devices before bed and allowing the brain to naturally transition to sleep.

Lokesh B., senior consultant in neurology at Aster CMI Hospital, said he is increasingly seeing patients with memory lapses, poor concentration, headaches, mental fatigue and difficulty concentrating, symptoms that are often dismissed as the result of a busy lifestyle.

Circadian rhythm

He explained that prolonged screen exposure, especially during the evening, suppresses melatonin production, disrupts the body’s circadian rhythm, and reduces the brain’s ability to repair itself, consolidate memories, and process information during sleep.

Chronic stress further exacerbates the problem by increasing cortisol levels, which can adversely affect areas of the brain responsible for learning, memory and emotional regulation, he said.

Dr. Lokesh recommended seven to eight hours of quality sleep each night, reducing screen exposure at least an hour before bed, taking regular breaks from prolonged computer use, staying physically active, eating a balanced diet, and practicing stress management techniques such as meditation and yoga.

He also recommended seeking medical attention for persistent symptoms, including memory loss, recurring headaches, dizziness, speech changes, unexplained weakness or long-term difficulty concentrating, saying early intervention could help identify underlying neurological conditions before they become more serious.

Published – 22 Jul 2026 06:01 IST