Quality sleep key to protecting brain health amid rising screen time, say neurologists

Quality sleep is emerging as one of the most important pillars of brain health, with neurologists warning that increasing screen time, chronic stress and irregular sleep patterns are contributing to cognitive decline and raising risk of neurological disorders.

On World Brain Day, observed on July 22, doctors say 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.

Vikram Huded, president of the Indian Stroke Association and Director and Clinical Lead of the Interventional Neurology Programme at Narayana Health City, said inadequate or disturbed sleep affects the brain’s normal functioning and increases the risk of mood disorders, stroke and dementia.

Sleep first thing sacrificed

“Sleep has become the first thing people sacrifice in their daily lives. However, it is foundational to brain function and repair,” he said. Lifestyle factors such as long working hours, poor dietary habits, chronic stress and lack of physical activity further compound the problem, he pointed out.

Dr. Huded said India already bears a significant burden of stroke. Many neurological disorders could be prevented or their impact reduced through healthier lifestyle choices, 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 drooping, slurred speech, loss of balance or sudden vision changes, noting that prompt medical attention could significantly improve outcomes.

Excessive screen exposure

Experts also pointed to excessive screen exposure as a growing concern.

Girish N. Rao, professor of Epidemiology at NIMHANS, said 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.

Cognitive engagement

According to Dr. Girish, 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.

He said 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. However, the stimulation from screens delays sleep further and disrupts normal sleep cycles, reducing the quality of rest even after they eventually fall asleep,” he said.

He advised avoiding digital devices before bedtime and allowing the brain to transition naturally into 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 focusing, symptoms that are frequently dismissed as consequences of a busy lifestyle.

Circadian rhythm

He explained that prolonged screen exposure, particularly during 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, he said.

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, including worsening memory, recurrent headaches, dizziness, speech changes, unexplained weakness or prolonged difficulty concentrating, saying early intervention could help identify underlying neurological conditions before they become more serious.