होम / The Sunday Sleep Guide / अध्याय 7

अध्याय 7 / 7

Sources and help

Sunday टीम की ओर से · अपडेट किया · 10 मिनट में पढ़ें · हर आँकड़ा उसके स्रोत से जुड़ा

संक्षेप में

  • For loud snoring, gasping or poor sleep that will not settle, go to a sleep clinic.
  • For worry or low mood with poor sleep, call Tele-MANAS on 14416. It is free and open 24x7.
  • Every number in this guide is listed on this page, with where it came from.
14416
Tele-MANAS, the free government mental health helpline, open 24x71
112
India's emergency number for police, fire and ambulance7
1098
Child Helpline, open 24x76
022 2754 6669
AASRA, for anyone thinking of suicide, open 24x75

Where can I get help for sleep problems in India?

For sleep problems in India, go to a sleep clinic at a large hospital. If worry or low mood keeps you awake, call Tele-MANAS on 14416, free, day and night.

A sleep clinic is a hospital unit that finds and treats sleep problems. It may also be called a sleep lab or a sleep disorders clinic.

Helplines in India (checked October 2026)
HelplineNumberWhenWhat it is for
Tele-MANAS, Government of India14416 or 1800-891-441624x7, free12Stress, worry, low mood, sleep worries
iCall, Tata Institute of Social Sciences9152987821Monday to Saturday, 8 am to 9 pm3Talking to a trained counsellor
Vandrevala Foundation+91 9999 666 555, call or WhatsApp24x7, free4Emotional support
AASRA022 2754 666924x7, English and Hindi5Suicide prevention
Child Helpline109824x7; emergency calls go through 1126A child in distress
Emergency11224x77Police, fire and ambulance

There is no helpline only for sleep. Tele-MANAS takes calls about stress, worry and poor sleep, not only about serious illness1. Chapter 6 explains how a call works.

Some old numbers no longer work. KIRAN, an earlier mental health helpline, was merged into Tele-MANAS in February 20248, and AASRA's old mobile number is out of date5.

Most sleep problems get better with a steady routine at home. Chapter 2 shows what to change first. When a routine does not help, a sleep clinic can find the cause.

Who should I see for a sleep problem?

For a sleep problem, start at a sleep clinic. It finds out whether the cause is your breathing, your habits or your mood. For worry or low mood, call Tele-MANAS 14416.

Loud snoring with gasping, choking or stopped breathing at night can be a sign of sleep apnoea10. Sleep apnoea is when breathing stops and starts again and again during sleep. Chapter 1 lists the signs.

Poor sleep on most nights for months may be insomnia. Ask the sleep clinic whether they offer CBT-I. Chapter 5 explains it.

If poor sleep comes with stress, worry or low mood, call Tele-MANAS on 14416. A trained counsellor will talk it through with you1.

Before you go, keep a simple sleep diary every day. Write down when you went to bed, when you woke, any naps, and your tea and coffee. If you share a room, ask the others whether you snore or stop breathing.

Which hospital department treats sleep problems?

Sleep problems are treated in different hospital departments, such as chest (pulmonary) medicine, so ask at the hospital help desk for the sleep clinic or sleep lab.

At AIIMS New Delhi, for example, the Department of Pulmonary, Critical Care and Sleep Medicine runs a sleep lab and a sleep disorders clinic9.

Many large hospitals and medical colleges in Indian cities have a sleep clinic. If you live far from a big city, start at your nearest hospital. Explain your sleep problem and ask where you can get a sleep study.

For worry or low mood, the hospital's psychiatry department can help, as can Tele-MANAS on 144161.

What is a sleep study, and where can I get one?

A sleep study is a painless test that records your body while you sleep, usually for one night11. You can get one at a hospital sleep lab, and some tests are done at home10.

The full test is called polysomnography. Polysomnography is an overnight test in a sleep lab that records your brain activity, breathing, blood oxygen, heartbeat and muscle movement11.

Small sensors are stuck or clipped onto your head, face, chest, finger and legs. You sleep in a private room. The sensors can leave mild skin irritation that fades once they come off11.

Insomnia usually does not need a sleep study. It is judged from your sleep pattern, often with a sleep diary. Chapter 5 explains how.

On the day of the test, keep to your usual routine. Skip the afternoon nap and extra tea or coffee, so you can sleep normally in the lab. Take your own pillow and loose cotton clothes if you like.

Can I do a sleep test at home?

Yes, a sleep test for sleep apnoea can often be done at home10. You take home a small device that checks things like your breathing and heartbeat while you sleep10.

The sleep clinic decides whether a home test is enough or whether you need a night in the sleep lab11.

A home test mainly looks for sleep apnoea. It does not record as much as a full night in the lab11.

What do sleep words like REM, circadian rhythm and sleep debt mean?

Sleep words such as REM, circadian rhythm and sleep debt are explained below in plain language. Each one links to the chapter that covers it.

Sleep words explained
WordWhat it means
Sleep cycleOne round of light sleep, deep sleep and REM sleep. You go through several cycles each night12. Chapter 1
NREM sleepNon-REM sleep: the 3 stages of sleep without much dreaming, from dozing off to deep sleep12. Chapter 1
Deep sleepThe deepest stage of NREM sleep, also called slow-wave sleep. You get more of it early in the night12. Chapter 1
REM sleepThe stage when most dreams happen. The eyes move fast, the brain is active and the muscles go limp. You get more of it towards morning12. Chapter 1
Circadian rhythmYour body clock: the changes in body and mind that follow a 24-hour cycle. Light and dark set it13. Chapter 2
ChronotypeWhether your body clock runs early (a morning person) or late (a night person). In teenagers, the clock shifts later. Chapter 4
MelatoninA hormone the body makes in the evening, when it gets dark. It helps you feel sleepy13. Chapter 5
Sleep driveThe need to sleep that builds up the longer you stay awake. Chapter 1
Sleep debtThe sleep you have lost over several short nights. It adds up. Chapter 3
Sleep latencyHow long it takes you to fall asleep after the lights go off. Chapter 5
MicrosleepA few seconds when the brain switches off without you knowing. Chapter 3
InsomniaTrouble falling asleep, staying asleep or waking too early, even with the chance to sleep. Chapter 5
CBT-ICognitive behavioural therapy for insomnia: a short course that changes sleep habits and the thoughts that keep you awake. Chapter 5
Stimulus controlTeaching the brain to link bed with sleep again: go to bed only when sleepy, and get up if you cannot sleep. Chapter 5
Sleep restrictionFor a short time, keeping your time in bed close to the time you actually sleep, then slowly adding more. Chapter 5
Sleep hygieneEveryday habits that support sleep, such as a fixed wake time and a dark, quiet room. Chapter 2
Obstructive sleep apnoeaBreathing that stops or narrows again and again during sleep, often with loud snoring and gasping10. Chapter 1
Restless legs syndromeA strong urge to move the legs, worse when resting and in the evening, which can delay sleep. Chapter 5
SIDSSudden infant death syndrome: the sudden, unexplained death of a baby who seemed healthy, often during sleep. Chapter 4
Sleep studyAn overnight test that records breathing, heartbeat, brain activity and movement during sleep. The full lab test is called polysomnography11. [See above](#what-is-a-sleep-study-and-where-can-i-get-one)

Which organisations can I trust for sleep information?

Trust public health bodies, medical societies and research published in journals. These 8 are the ones this guide relies on most, Indian first:

When you read a sleep claim anywhere, look for 3 things: who did the research, how many people it covered, and whether it was in people or in animals.

How we made this guide

The Sunday team wrote this guide from current research. Every number in it links to its source, and we use the original study or official body first.

We checked every number against its source before publishing. Where we found only a news report, we name the study it reports.

Surveys and preprints are marked as such. A preprint is a study that has not yet been checked by other scientists.

The counts of customer emails in this guide are approximate. They come from about 600 customer emails sent to us between June 2023 and October 2026. No customer is named.

We review the guide every year. It was first published in 2018 and last updated on 14 October 2026.

Spotted a mistake? Write to [hello@sundayrest.com](mailto:hello@sundayrest.com) and we will fix it.

The guide sells nothing.

आम सवाल

Does a sleep study hurt?

No, a sleep study does not hurt: it is a painless test that records your body while you sleep11. Small sensors are stuck or clipped onto your skin, and any mild irritation fades once they come off11.

Do helpline numbers change?

Yes, helpline numbers do change. KIRAN was merged into Tele-MANAS in February 2024, and AASRA's old mobile number is out of date85. Use the numbers in the table above, checked in October 2026.

Is Tele-MANAS free?

Yes, Tele-MANAS is free and open 24x7 on 14416 or 1800-891-441612. It takes calls about stress, worry and poor sleep, not only about serious illness1.

Why do some numbers in this guide come from outside India?

Some numbers in this guide come from outside India because Indian data does not exist for every question. Where it does, such as the National Mental Health Survey and the Delhi school study, we use it first.

How old are the sources?

The sources run from a 2003 trial to 2026 reports, and every number was checked against its source before publishing. The guide is reviewed every year and was last updated on 14 October 2026.

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The Sunday Sleep Guide (hub)

  1. Life's Essential 8: updating and enhancing the American Heart Association's construct of cardiovascular health (presidential advisory, Circulation) — American Heart Association (2022). ahajournals.org · Summary: heart.org
  2. How sleep affects your health — National Heart, Lung, and Blood Institute, NIH (2022). nhlbi.nih.gov
  3. Wake up to health: Bengalureans, you are not getting enough sleep (LocalCircles online survey) — Deccan Herald (2025). deccanherald.com
  4. What India asks us about sleep: approximate counts from about 600 customer emails, June 2023 to October 2026 — the Sunday team (2026). /pages/benefits-of-sleep#what-india-asks-us-about-sleep

Chapter 1: Sleep and your body

  1. Seven or more hours of sleep per night: a health necessity for adults — American Academy of Sleep Medicine and Sleep Research Society (2015). aasm.org
  2. Stages of sleep — Sleep Foundation (2025). sleepfoundation.org
  3. Sleep deprivation and deficiency: how sleep affects your health — National Heart, Lung, and Blood Institute, NIH (2022). nhlbi.nih.gov
  4. The association of sleep and pain: an update and a path forward (Finan, Goodin and Smith) — Journal of Pain 14(12):1539–1552 (2013). doi.org
  5. How many hours of sleep do you really need? — National Sleep Foundation (2026). thensf.org
  6. Systematic review and meta-analysis of the prevalence of obstructive sleep apnea in Indian adults (Suri, Ghosh, Mittal, Hadda, Madan and Mohan, AIIMS New Delhi) — Sleep Medicine Reviews 71:101829 (2023). doi.org (summary: DT Next, dtnext.in)
  7. Low back pain: fact sheet — World Health Organization (2023). who.int
  8. Prevalence of sleep disturbance in patients with low back pain (Alsaadi et al.) — European Spine Journal 20:737–743 (2011). doi.org
  9. Behaviorally assessed sleep and susceptibility to the common cold (Prather et al.) — Sleep (2015); University of California, San Francisco. ucsf.edu
  10. How India's cities sleep: Time Use Survey 2024 (MoSPI/NSO data) — OpenCity (2025). opencity.in
  11. Sleep drives metabolite clearance from the adult brain (Xie et al.) — Science (2013); University of Rochester and NIH, via ScienceDaily. sciencedaily.com
  12. Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings (Tasali et al.) — JAMA Internal Medicine (2022). pubmed.ncbi.nlm.nih.gov
  13. Exercise and sleep — Sleep Foundation (2025). sleepfoundation.org
  14. Sleep apnoea — NHS (2026). nhs.uk
  15. Getting too little sleep linked to high blood pressure (Sood et al., ACC.24 Scientific Session) — American College of Cardiology (2024). acc.org
  16. Habitual short sleep duration, diet, and development of type 2 diabetes in adults (Nôga et al.) — JAMA Network Open (2024). jamanetwork.com
  17. A meta-analysis of the associations between insufficient sleep duration and antibody response to vaccination (Spiegel et al.) — Current Biology (2023). research.uni-luebeck.de
  18. Examining relationships between sleep posture, waking spinal symptoms and quality of sleep: a cross sectional study (Cary, Jacques and Briffa) — PLOS ONE (2021). doi.org
  19. Identifying relationships between sleep posture and non-specific spinal symptoms in adults: a scoping review (Cary, Briffa and McKenna) — BMJ Open 9:e027633 (2019). bmjopen.bmj.com
  20. Sleeping positions that reduce back pain — Mayo Clinic (2024). mayoclinic.org
  21. Effect of firmness of mattress on chronic non-specific low-back pain: randomised, double-blind, controlled, multicentre trial (Kovacs et al.) — The Lancet 362:1599–1604 (2003). pubmed.ncbi.nlm.nih.gov
  22. What type of mattress should be chosen to avoid back pain and improve sleep quality? Review of the literature (Caggiari et al.) — Journal of Orthopaedics and Traumatology 22:51 (2021). doi.org
  23. Ergonomic consideration in pillow height determinants and evaluation (Lei et al.) — Healthcare 9(10):1333 (2021). mdpi.com
  24. The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: a systematic review and meta-analysis (Pang, Tsang and Fu) — Clinical Biomechanics 85 (2021). research.polyu.edu.hk
  25. Global, regional, and national burden of neck pain, 1990–2020, and projections to 2050 (GBD 2021 Neck Pain Collaborators) — The Lancet Rheumatology 6(3):e142–e155 (2024). doi.org
  26. Back pain — NHS (2026). nhs.uk

Chapter 2: Fixing your sleep routine

  1. Sleep Hygiene — Sleep Foundation (2025). sleepfoundation.org
  2. Windred DP et al. Sleep regularity is a stronger predictor of mortality risk than sleep duration: a prospective cohort study — Sleep, 47(1) (2024). doi.org (summary: UK Biobank, ukbiobank.ac.uk)
  3. Roenneberg T et al. Social jetlag and obesity — Current Biology, 22(10) (2012). doi.org
  4. Light and Sleep — Sleep Foundation (2026). sleepfoundation.org
  5. How Long Does It Take for Caffeine to Wear Off? — Sleep Foundation (2025). sleepfoundation.org
  6. Gardiner C et al. The effect of caffeine on subsequent sleep: a systematic review and meta-analysis — Sleep Medicine Reviews, 69 (2023). doi.org (summary: AJMC, ajmc.com)
  7. Fujiwara Y et al. Association between dinner-to-bed time and gastro-esophageal reflux disease — American Journal of Gastroenterology, 100(12): 2633–2636 (2005). pubmed.ncbi.nlm.nih.gov
  8. Best Temperature for Sleep — Sleep Foundation (2025). sleepfoundation.org
  9. Minor K et al. Rising temperatures erode human sleep globally — One Earth, 5(5) (2022). doi.org (summary: ScienceDaily, sciencedaily.com)
  10. New study sheds light on indoor night-time heat retention in Indian homes (Climate Trends and SRIHER) — Down To Earth (2026). downtoearth.org.in
  11. Climate Change is Costing People Sleep — Climate Central (15 July 2026). climatecentral.org
  12. Climate change is costing India sleep: are southern cities the worst hit? (Climate Central city data) — The Week (2026). theweek.in
  13. Why Bengaluru faces India's biggest climate sleep challenge despite Chennai topping the sleep loss chart (Climate Central city data) — Business Today (2026). businesstoday.in
  14. Haghayegh S et al. Before-bedtime passive body heating by warm shower or bath to improve sleep: a systematic review and meta-analysis — Sleep Medicine Reviews, 46 (2019). doi.org (summary: Neuroscience News, neurosciencenews.com)
  15. Alcohol and Sleep — Sleep Foundation (2025). sleepfoundation.org
  16. Sleep quality, insomnia and daytime sleepiness among shift-working nurses in South India — Journal of Clinical and Diagnostic Research (2018). jcdr.net
  17. Exercise and Sleep — Sleep Foundation (2025). sleepfoundation.org
  18. Meade RD, Notley SR, Kirby NV, Kenny GP. A critical review of the effectiveness of electric fans as a personal cooling intervention in hot weather and heatwaves — The Lancet Planetary Health (2024). doi.org (summary: Global Heat Health Information Network, heathealth.info)
  19. Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm — Journal of Physiological Anthropology, 31:14 (2012). doi.org
  20. Default 24 °C setting mandatory for room air conditioners from 1 January 2020 (Ministry of Power and Bureau of Energy Efficiency) — Business Today (2020). businesstoday.in
  21. Heat exhaustion and heatstroke — NHS (2026). nhs.uk
  22. Drews HJ et al. Bed-sharing in couples is associated with increased and stabilized REM sleep and sleep-stage synchronization — Frontiers in Psychiatry, 11:583 (2020). doi.org (summary: Frontiers, frontiersin.org)
  23. Beninati W, Harris CD, Herold DL, Shepard JW. The effect of snoring and obstructive sleep apnea on the sleep quality of bed partners — Mayo Clinic Proceedings, 74(10): 955 (1999). doi.org (summary: ScienceDaily, sciencedaily.com)
  24. Over a third of Americans opt for 'sleep divorce' (survey of 2,005 US adults, 2023) — American Academy of Sleep Medicine (2023). aasm.org

Chapter 3: Sleep and your day

  1. Missing 1–2 hours of sleep doubles crash risk (Tefft, Acute Sleep Deprivation and Risk of Motor Vehicle Crash Involvement) — AAA Foundation for Traffic Safety (2016). newsroom.aaa.com
  2. Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication — Occupational and Environmental Medicine, 57(10): 649–655 (2000). doi.org (summary: Australian Transport Safety Bureau, infrastructure.gov.au)
  3. Sleep Deprivation and Deficiency: How Sleep Affects Your Health — National Heart, Lung, and Blood Institute, NIH (2022). nhlbi.nih.gov
  4. Drowsy Driving — Sleep Foundation (2026). sleepfoundation.org
  5. Road Accidents in India 2023, Ministry of Road Transport and Highways (2025). morth.nic.in (summary: DT Next, dtnext.in)
  6. [survey] Most truck drivers in India are sleep-deprived (SaveLIFE Foundation) — Autocar Professional (2020). autocarpro.in
  7. Hafner M et al. Why sleep matters: the economic costs of insufficient sleep — RAND Europe (2016). rand.org
  8. Ben Simon E, Rossi A, Harvey AG, Walker MP. Overanxious and underslept — Nature Human Behaviour, 4: 100–110 (2020). doi.org (the "up to 30%" figure: UC Berkeley News, 2019, news.berkeley.edu)
  9. Exercise and Sleep — Sleep Foundation (2025). sleepfoundation.org
  10. Napping — Sleep Foundation (2026). sleepfoundation.org
  11. Sleep quality, insomnia and daytime sleepiness among shift-working nurses in South India — Journal of Clinical and Diagnostic Research (2018). jcdr.net
  12. The Motor Vehicles Act, 1988, section 185 (as amended in 2019): driving with more than 30 mg of alcohol per 100 ml of blood — Government of India, India Code. indiacode.nic.in (section text: lawx.in)

Chapter 4: Children's sleep

  1. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine (Paruthi et al., Journal of Clinical Sleep Medicine 12:785–786) — American Academy of Sleep Medicine (2016). pmc.ncbi.nlm.nih.gov · Summary: aasm.org
  2. Report on Prevalence of Sleep Deprivation and its Association with Cognitive Functions in School Going Adolescents (12–18 Years) in Delhi — National Health Systems Resource Centre and Sir Ganga Ram Hospital (2025). nhsrcindia.org
  3. Patterns and Problems of Sleep in School Going Children (Bharti, Malhi and Kashyap, Indian Pediatrics 43:35–38) — PGIMER Chandigarh (2006). indianpediatrics.net
  4. Co-sleeping practices among children aged 5–12 years in Puducherry (Chandrasegaran et al.) — Indian Pediatrics (2022). indianpediatrics.net
  5. To grow up healthy, children need to sit less and play more (WHO guidelines on physical activity, sedentary behaviour and sleep for children under 5) — World Health Organization (2019). who.int
  6. Guidelines on Screen Time and Digital Wellness in Infants, Children and Adolescents (Gupta et al., Indian Pediatrics 59:235–244) — Indian Academy of Pediatrics (2022). indianpediatrics.net
  7. Brush, Book, Bed — American Academy of Pediatrics, HealthyChildren.org (2024). healthychildren.org
  8. School Start Times for Adolescents (policy statement, Pediatrics 134:642–649) — American Academy of Pediatrics (2014). doi.org · Summary: sleepreviewmag.com
  9. Screen use and sleep quality among adolescents in Mysuru (Negi and Basavantappa) — International Journal of Community Medicine and Public Health (2024). ijcmph.com
  10. Sleep deprivation and stress among higher secondary students in Mangaluru (Nartiang and Jagannath) — International Journal of Community Medicine and Public Health (2019). ijcmph.com
  11. Sleep duration and income among school children in Pune (Bapat et al.) — Journal of Child and Family Studies (2016). pmc.ncbi.nlm.nih.gov
  12. Sleep-Related Infant Deaths: Updated 2022 Recommendations for Reducing Infant Deaths in the Sleep Environment (Moon et al., Pediatrics) — American Academy of Pediatrics (2022). pubmed.ncbi.nlm.nih.gov · Summary: healthychildren.org
  13. Reduce the risk of sudden infant death syndrome (SIDS) — NHS (2025). nhs.uk
  14. Melatonin use in children and adolescents: health advisory — American Academy of Sleep Medicine (2022). aasm.org
  15. Tele-MANAS: two years of mental health support — Ministry of Health and Family Welfare, via PIB (2024). static.pib.gov.in

Chapter 5: Insomnia

  1. Insomnia among older adults in India: LASI Wave 1 (Pradhan and Saikia) — Journal of Activity, Sedentary and Sleep Behaviors (2024). pmc.ncbi.nlm.nih.gov
  2. Sleep quality, insomnia and daytime sleepiness among nurses on shift work in South India — Journal of Clinical and Diagnostic Research (2018). jcdr.net
  3. Insomnia: theory and assessment (Grima, Bei and Mansfield) — Australian Journal of General Practice, RACGP (2019). www1.racgp.org.au
  4. Management of Chronic Insomnia Disorder in Adults: A Clinical Practice Guideline From the ACP (Qaseem et al., Annals of Internal Medicine 165:125–133) — ACP, US medical college (2016). pubmed.ncbi.nlm.nih.gov · Summary: acponline.org
  5. The European Insomnia Guideline: An update on the diagnosis and treatment of insomnia 2023 (Riemann et al., Journal of Sleep Research 32:e14035) — European Sleep Research Society (2023). doi.org · Full text: pure.knaw.nl · Summary: worldsleepsociety.org
  6. Insomnia — NHS (2024). nhs.uk
  7. Behavioral and psychological treatments for chronic insomnia disorder in adults: an AASM clinical practice guideline (Edinger et al., Journal of Clinical Sleep Medicine 17:255–262) — American Academy of Sleep Medicine (2021). pmc.ncbi.nlm.nih.gov · Summary: aasm.org
  8. Brief Behavioral Treatment for Insomnia: provider fact sheet — American Academy of Sleep Medicine (2025). aasm.org
  9. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults (Sateia et al., Journal of Clinical Sleep Medicine 13:307–349) — American Academy of Sleep Medicine (2017). pmc.ncbi.nlm.nih.gov · Summary: immattersacp.org
  10. Prevalence of sleep disorders in India: systematic review and meta-analysis (Datta, Bhutambare and Mallick, preprint, not peer-reviewed) — medRxiv (2023). medrxiv.org
  11. Day of the melatonin makers — Business India (2023). businessindia.co
  12. Tele-MANAS: two years of mental health support — Ministry of Health and Family Welfare, via PIB (2024). static.pib.gov.in
  13. Napping — Sleep Foundation (2026). sleepfoundation.org

Chapter 6: Sleep and mental health

  1. Tele-MANAS: two years of mental health support — Ministry of Health and Family Welfare, via PIB (2024). static.pib.gov.in
  2. Health Ministry to observe World Mental Health Day 2026; Tele-MANAS receives 47.75 lakh calls since its launch (Ministry of Health and Family Welfare release, reported by ANI) — Devdiscourse (2026). devdiscourse.com
  3. National Mental Health Survey of India 2015–16: Summary — NIMHANS (2016). indianmhs.nimhans.ac.in
  4. Sleep Deprivation and Deficiency: Health Effects — National Heart, Lung, and Blood Institute, NIH (2022). nhlbi.nih.gov
  5. Overanxious and underslept (Ben Simon, Rossi, Harvey and Walker) — Nature Human Behaviour 4, 100–110 (2020). doi.org
  6. Insomnia — NHS (2024). nhs.uk
  7. Anxiety disorders: fact sheet — World Health Organization (2026). who.int
  8. Report on Prevalence of Sleep Deprivation and its Association with Cognitive Functions in School Going Adolescents (12–18 Years) in Delhi — National Health Systems Resource Centre and Sir Ganga Ram Hospital (2025). nhsrcindia.org
  9. Depressive disorder (depression): fact sheet — World Health Organization (2026). who.int
  10. Insomnia as a predictor of mental disorders: a systematic review and meta-analysis (Hertenstein et al.) — Sleep Medicine Reviews (2019). doi.org
  11. Insomnia and the risk of depression: a meta-analysis of prospective cohort studies (Li et al.) — BMC Psychiatry (2016). bmcpsychiatry.biomedcentral.com
  12. ACP recommends cognitive behavioral therapy as initial treatment for chronic insomnia — ACP, a US medical college (2016). acponline.org
  13. External 24x7 counselling by Tele-MANAS — IIT Kanpur Counselling Service (2026). iitk.ac.in
  14. iCall Psychosocial Helpline — iCall, Tata Institute of Social Sciences (2026). icallhelpline.org
  15. Free counselling — Vandrevala Foundation (2026). vandrevalafoundation.com
  16. Helpline — AASRA (2026). aasra.info
  17. About ERSS 112 — Emergency Response Support System, Government of India (2026). 112.gov.in

Chapter 7: Sources and help

  1. Tele-MANAS: two years of mental health support — Ministry of Health and Family Welfare, via PIB (2024). static.pib.gov.in
  2. Tele-MANAS toll-free helpline numbers 14416 or 1800-891-4416 (official post) — Ministry of Health and Family Welfare, on X (2022). x.com
  3. iCall Psychosocial Helpline — iCall, Tata Institute of Social Sciences (2026). icallhelpline.org
  4. Free counselling — Vandrevala Foundation (2026). vandrevalafoundation.com
  5. Helpline — AASRA (2026). aasra.info
  6. 1098 helpline merger hits child-friendly support hard — The Tribune (2025). tribuneindia.com
  7. About ERSS 112 — Emergency Response Support System, Government of India (2026). 112.gov.in
  8. Govt merges KIRAN mental health rehabilitation helpline with Tele-MANAS — BioSpectrum (2024). biospectrumindia.com
  9. Department of Pulmonary, Critical Care and Sleep Medicine: introduction — All India Institute of Medical Sciences, New Delhi (2026). aiims.edu
  10. Sleep apnoea — NHS (2026). nhs.uk
  11. Sleep studies — National Heart, Lung, and Blood Institute, NIH (2022). nhlbi.nih.gov
  12. Sleep phases and stages — National Heart, Lung, and Blood Institute, NIH (2022). nhlbi.nih.gov
  13. Circadian rhythms — National Institute of General Medical Sciences, NIH (2025). nigms.nih.gov