Generation Z and the unprecedented sleep crisis
Sleep is a core pillar of health, but Generation Z (including those born between 1997-2012) are facing serious challenges.
Unlike previous generations, the cause of lack of sleep is not only due to bad habits or lack of discipline. Gen Z is constantly exposed to digital technology and is under high psychological pressure, leading to chronic lack of sleep.
A 2022 study in ScienceDirect showed that many people in this group only slept about 6 hours a night, significantly less than the 8-10 hour recommendation for adolescents and young adults.
Dr. Megha Agarwal, a consultant psychologist at Kailash Deepak Hospital, Anand Vihar, New Delhi, emphasizes digital, social and biological factors that are directly affecting Gen Z's sleep habits.
According to Dr. Agarwal, the continuous use of phones, tablets, and laptops stimulates the brain and slows down the production of melatonin, a sleep-inducing hormone.
Social networks, streams, and online games that make teenagers sacrifice sleep are a phenomenon known as sleep delays.
Research shows that turning off the device an hour before bed can increase 21 minutes of sleep per night, but FOMO and addictive algorithms make it difficult to do this.
Stress and lifestyle
Gen Z is experiencing the highest level of psychological stress due to economic instability, learning pressure and social comparisons increasing cortisol, circadian rhythm disorders and sleep quality.
Lack of sleep causes depression, anxiety, decreased cognition, mood swings and immune degradation. At the same time, biological maturity slows down the biological clock, combined with staying up late, irregular sleep patterns, high caffeine and a sedentary lifestyle that worsen the problem.
Tips to restore sleep
In addition to changing personal habits, Gen Z needs to pay attention to sleeping environments such as a quiet mattress, cooling rooms, regular wake times, and a diet rich in fiber, calcium, magnesium, and vitamins.
Supportive methods such as digital boundary hours, blue light filters, meditation, and deep breathing also help improve sleep.
Dr. Agarwal emphasizes that solving Gen Z sleep problems requires coordination between individuals, schools and workplaces.
Delaying school hours, raising awareness of sleep and encouraging healthy habits will help the younger generation sleep enough, be healthy and increase learning and work efficiency.
(The article is for reference only, not a replacement for professional medical advice. Always consult your doctor if you have health questions).
