Smriti Mandhana On 45-Day Sleep Deprivation Before ICC Women World Cup: What Causes This And How To Cope?

When Smriti Mandhana and the Indian Women’s team lifted the trophy at the ICC Women’s World Cup 2025, it was an emotional high for the country. In the post-match presentation, Mandhana revealed she had been sleepless for 45 days during the campaign. 

To understand the causes behind such prolonged sleep loss and how elite athletes and everyday people can manage it, we spoke to Dr Vinit Banga, Director of Neurology, Fortis Hospital, Faridabad, who shared expert insights.

Smriti Mandhana’s Experience of 45 Sleepless Nights

Emotions overflow as the Women in Blue lift their first ICC title! 💙@mandhana_smriti & @Deepti_Sharma06 share how India’s CWC triumph still feels like a dream! ✨#CWC25 #INDvSA pic.twitter.com/jPkajBLtEq

— Star Sports (@StarSportsIndia) November 3, 2025

Mandhana described the mixed emotions tied to both the win and the struggle. “I will take those 45 sleepless nights any day for this moment,” she said, reflecting on the journey of resilience and heartbreak leading to triumph. She revealed how anxiety, anticipation, and the weight of expectations made restful sleep almost impossible. 

The 45 days were filled with physical and mental challenges, but the support system within the team and their shared focus on fitness and mutual encouragement made the process bearable. “Every World Cup has had heartbreaks for us, but this time we believed in ourselves and this strong team environment,” she shared.

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What Causes Sleep Deprivation During High-Stakes Events? 

Dr Vinit Banga explains, “Sleep problems during major events like World Cups are often caused by heightened stress, continuous adrenaline release, and racing thoughts about performance.” The body’s stress response prepares to face ongoing challenges, making it harder to relax at night. Other key factors include:

• Pressure to perform and public scrutiny
• Irregular schedules and travel fatigue
• Pre-match anxiety and post-match adrenaline spikes
• Interruptions to normal routines affecting sleep hygiene

He adds, “When major goals are at stake, the mind often stays active, replaying scenarios and worries, making it hard to fall asleep or stay asleep.”

Coping Strategies for Sleep Deprivation in Stressful Situations

Here is how to cope and recover when you’ve lost sleep for weeks. Dr Vinit Banga offers a roadmap for recovery and prevention, whether you’re an athlete or simply under sustained stress:

• Re-establish a sleep schedule: go to bed and wake up at the same time.
• Create a wind-down routine: limit screens, dim lights, and practice relaxation.
• Optimise your sleep environment: cool, dark, quiet — eliminate distractions.
• Address physical recovery: gentle movement, stretching, and avoid heavy training close to bedtime.
• Manage mental load: journaling worries, relaxation techniques, and set clear off-times.
• Catch up smartly: a short nap or slightly longer sleep on recovery days helps — but avoid irregular long naps.

What The Experience Teaches Us About Sleep For Everyday Life

Mandhana’s example offers lessons for non-athletes too:

• High stress + irregular rhythms ruin sleep.
• Recovery matters as much as performance.
• Sleep is not optional — it’s foundational.
• Even champions hit sleep debt; the difference is how quickly you recover.
• Whether you’re prepping for a big exam, going through a work sprint, or enduring life stress, the same principles apply.

A study published in the Journal of Sports Sciences found that elite athletes in major competitions frequently experience sleep disturbances due to psychological stress and disrupted circadian rhythms. Importantly, relaxation strategies and controlled napping were shown to mitigate some performance decline linked with sleep loss, promoting quicker recovery.

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Conclusion

Smriti Mandhana’s candid admission of 45 sleepless nights during the World Cup is more than a sports story. It’s a wake-up call on how high pressure and disrupted schedules impact sleep. Recognising why sleep breaks down, and how to rebuild it, can make a big difference for athletes and everyone else striving to win at life. Respect your rest, fix your rhythm, and let your recovery become your advantage.