Sleep deprivation is not just an individual problem—it is a collective one. If we keep turning a blind eye to it, we risk undermining the health, productivity, and potential of a whole generation
Mahnoor Fatima
In a world that does not sleep, neither does much of its population. Pakistan, a land full of potential and young life, is threatened by a silent but destructive plague—sleep loss. Though generally under the radar, this epidemic is well ingrained in our ways of living and is quietly becoming a matter of public health. Recent studies bring to the forefront a shocking fact: an almost 79% of Pakistan’s population suffer from sleep trouble. What’s more alarming is that the trend is not likely to slow down.
A CULTURAL OF EXHAUSTION
We are living in a time when productivity is idolized, and sleep is seen as laziness. Whether it is students pulling all-nighters to study for exams, working professionals burning the midnight oil, or kids staring at screens, sleep has been pushed aside. The culture is such that success comes at a cost, and sleep is the first thing that gets cut back.
One of the primary causes of this increasing issue is the over-reliance on mobile phones and electronic devices. With the development of smartphones, social media, and streaming services, screen time has become a part of everyday life that cannot be parted with. The blue light that radiates from screens interferes with the body’s natural circadian cycle, causing people to struggle to fall asleep and remain asleep. Young adults and teenagers are particularly at risk, mindlessly scrolling through their phones late at night without knowing the long-term effects
ACADEMIC AND PROFESSIONAL PRESSURE
Pakistan’s education system is extremely competitive, with a huge amount of pressure on students to excel. The competition to get into the best institutions, both local and foreign, compels students to work tirelessly. All-nighters, study sessions fueled by coffee, and endless schedules have become the new norm. This perpetual deprivation of sleep does not only impact studies, it makes people irritable, causes memory loss, lowers immunity, and increases the risk of depression and anxiety.
CAFFEINE AND ITS CONSEQUENCES
In order to manage the pressures of everyday life, a lot of people rely on caffeine. Coffee, energy drinks, and strong black tea are popular in all age groups. Although caffeine is likely to give one a quick burst of energy, its effect on sleep is immense. Ingestion of caffeine later in the day causes the sleep to be delayed, decreases the duration of sleep, and lowers the quality of sleep. This causes a vicious circle—less sleep results in more caffeine, and this in turn results in still less sleep.
THE PHYSICAL AND MENTAL COST
Sleep is critical to physical restoration, cognitive performance, and emotional equilibrium. When sleep is disrupted, all areas of health are adversely affected. Sleep loss is associated with a greater risk of cardiovascular disease, diabetes, hypertension, and obesity. Emotionally, it underlies mood disorders like depression and anxiety, and damages decision-making, concentration, and memory.
Read: What Sleep Deprivation Does To Your Body—And Your Brain
In children, inadequate sleep impacts growth, learning, and behavior. In adults, it contributes to errors at the workplace and accidents. At its worst, chronic sleep loss has even been linked with neurological impairment and a reduced lifespan.
RETHINKING OUR RELATIONSHIP WITH SLEEP
Sleep deprivation in Pakistan needs to be addressed at a cultural level. We need to break the attitude of perceiving sleep as a luxury or weakness and begin regarding it as the fundamental human need that it is. Acquiring good sleeping habits and designing environments conducive to rest are imperative first steps.
Parents and teachers also have an important role to play. Schools can include sleep education as part of health and wellness programs, educating children about the importance of rest. Parents can do their part by establishing regular bedtime routines, restricting screen time at night, and practicing healthy sleep habits themselves.
Workplaces also need to change. Better sleep can be promoted by employers by encouraging work-life balance, providing flexible hours, and unnecessary after-hours communication. A rested employee is not only more productive but also more creative, more focused, and emotionally stable.
A CALL TO ACTION
Sleep deprivation is not just an individual problem—it is a collective one. If we keep turning a blind eye to it, we risk undermining the health, productivity, and potential of a whole generation. It is time that Pakistan woke up to the significance of sleep and took serious steps to tackle this looming issue.
We require national awareness campaigns, workplace wellness initiatives, school interventions, and above all, a shift in thinking. Because sleeping 7–8 hours a day is not laziness—it’s a basis for a healthier, more robust, and more prosperous nation.
Read: Invest In Yourself! Self-Care Is Critical To Healthy Aging
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Mahnoor Fatima is student of Mass Communication at University of Karachi
