Let’s get real: you’re grinding hard, but your eyes look like they survived the apocalypse.

Your WhatsApp status screams #RiseAndGrind, but exhaustion isn’t a flex — it’s a slow-motion health disaster.

I’ve been there (maybe still am), and I know how messed up sleep deprivation can make your life. So listen up: you need 8 hours of quality sleep — no compromises.

Here’s the problem: we’re trading sleep for late-night Instagram reels, endless scrolling, and toxic hustle culture that says, “Sleep is for the weak.”

Spoiler alert — the real weak move is ignoring brain fog, mood swings, and burnout. Plus, sleep deprivation is linked to heart attacks among young adults.

It’s time we stopped ignoring this sleep crisis in India.

The sleep crisis affecting young Indians & ADHD adults

Recent research shows that 1 in 3 young Indians suffer from sleep disorders, including insomnia and anxiety, that destroy focus and creativity.

If you have ADHD, chaotic sleep patterns might be disguised as being a “night owl.” Guess what? That’s a dangerous myth. Combine this with hustle culture’s “burning the candle at both ends” mentality, and your immune system tanks, hormones go haywire, muscles freeze, and your brain literally shrinks.

The toxic sleep myth we grew up with

Waking up early was considered a medal of honour. Miss the 5 am alarm? Lazy. Take a nap? Weak. Hustle culture amplified this with the lie, “Sleep is for the weak.”

Here’s the harsh truth: burning the midnight oil for late-night work calls, and waking at 5 am is where burnout, anxiety, and heart problems in your 20s start. These aren’t badges of honour — they’re red flags.

Why your brain demands quality sleep

Sleep deprivation is more than fatigue — it causes cognitive decline, emotional instability, and tanked productivity. Forgetting birthdays, messing up tasks, snapping at loved ones — it’s all your brain screaming for a reboot. And no, you can’t “catch up” on sleep during weekends. Sleep debt isn’t a data plan you can just recharge.

The "No-BS" guide to better sleep for young Indians

1. Lift heavy stuff (No, not emotional baggage)

Resistance training twice a week for 20 minutes releases sleep-boosting hormones like serotonin, and growth hormone, leading to deeper, restorative sleep.

2. The 10-3-2-1-0 bedtime rule

10 hours before bed: No caffeine or excuses.

3 hours before bed: Avoid heavy meals and alcohol.

2 hours before bed: No work or stress.

1 hour before bed: Ditch screens and relax your mind.

0 snooze button: One alarm, no snoozing.

3. Eat for sleep: Magnesium-rich foods

Five cups of fruits, veggies, and whole grains daily improve sleep quality. Nuts, bananas, and spinach help relax muscles and calm the brain.

4. Stop obsessing over sleep trackers

Orthosomnia is real, stress from sleep tracking can worsen your rest. Trust your body, not your gadgets.

5. Try cognitive shuffle to beat insomnia

Think random words slowly to distract your racing mind, and help you fall asleep faster.

The Coach’s truth bomb: Rested > Relentless

Looking sharp, alert, and alive beats bragging about your 4 am grind every single day. The future belongs to the rested — not the zombie-hustlers. Build your empire with a brain that’s charged, not fried. Ignore rest, and your body will force a shutdown with hospital bills instead of applause.

With savage love,

Adarsh Benakappa Basavaraj

Your Coach who’ll take your phone away and tuck you in