Neurologists warn: Poor sleep and excessive screen time threaten brain health
On World Brain Day, observed annually on July 22, neurologists have issued a strong warning: inadequate sleep and rising screen time are contributing to cognitive decline and increasing the risk of neurological disorders. Experts stress that sleep is not merely a period of rest but a critical biological process during which the brain repairs itself, consolidates memories, and clears metabolic waste accumulated during waking hours.
Dr. Vikram Huded, President of the Indian Stroke Association and Director of the Interventional Neurology Programme at Narayana Health City, highlighted that sleep is often the first thing people sacrifice in their daily lives. 'However, it is foundational to brain function and repair,' he said. Inadequate or disturbed sleep affects normal brain functioning and raises the risk of mood disorders, stroke, and dementia. Lifestyle factors such as long working hours, poor dietary habits, chronic stress, and lack of physical activity compound the problem.
Dr. Huded noted that India already bears a significant burden of stroke, but many neurological disorders could be prevented or their impact reduced through healthier lifestyle choices. He urged people to maintain a regular sleep schedule, exercise, manage stress, and control blood pressure. He also advised not to ignore warning signs such as sudden severe headaches, weakness or numbness on one side of the body, facial drooping, slurred speech, loss of balance, or sudden vision changes, stressing that prompt medical attention can significantly improve outcomes.
Excessive screen exposure is a growing concern. Dr. Girish N. Rao, Professor of Epidemiology at NIMHANS, explained that prolonged screen use has become an inevitability in modern life but often progresses into addictive behaviour. '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 move compulsively from one application or screen to another,' he said. Heavy dependence on digital devices may also reduce active cognitive engagement, with people becoming passive recipients of information rather than actively analysing and processing it.
Dr. Rao pointed out that screen use and poor sleep reinforce each other in a vicious cycle. People who struggle to fall asleep often turn to mobile phones or television, but the stimulation from screens delays sleep further and disrupts normal sleep cycles, reducing the quality of rest even after they eventually fall asleep. He advised avoiding digital devices before bedtime and allowing the brain to transition naturally into sleep.
Dr. Lokesh B., Senior Consultant in Neurology at Aster CMI Hospital, reported an increasing number of patients with memory lapses, poor concentration, headaches, mental fatigue, and difficulty focusing—symptoms often dismissed as consequences of a busy lifestyle. He explained that prolonged screen exposure, particularly in the evening, suppresses melatonin production, disrupting the body's circadian rhythm and reducing the brain's ability to repair itself, consolidate memories, and process information during sleep. Chronic stress further aggravates the problem by increasing cortisol levels, which can adversely affect brain regions responsible for learning, memory, and emotional regulation.
Dr. Lokesh recommended seven to eight hours of quality sleep every night, reducing screen exposure at least an hour before bedtime, taking regular breaks from prolonged computer use, staying physically active, eating a balanced diet, and practising stress-management techniques such as meditation and yoga. He also advised seeking medical evaluation for persistent symptoms.
