Sleep is the basic foundation of health. Yet Gen Z, born between 1997 and 2012, appear to be grappling with challenges that no other generation has faced to a degree. Although older generations may attribute this to bad habits or lack of discipline, the truth is much more complex. Gen Z is suffering from constant digital exposure and levels of anxiety and depression that were unheard of in the past.
A 2022 study published in ScienceDirect showed that many people in this group were getting about six hours of sleep per night. This is significantly less than the eight to ten hours recommended for teens and young adults. (Also read: Bengaluru-based nutritionist shares 3 superfoods every woman over 40 should eat daily for better health: From flax seeds to… ,
Chronic sleep deprivation among Gen Z isn’t just due to late-night scrolling or bad habits. It significantly impacts mental health, cognitive functioning and overall well-being. To understand why this generation struggles with rest, Dr. Megha Agarwal, consultant psychiatrist at Kailash Deepak Hospital, Anand Vihar, New Delhi, shares with HT Lifestyle the digital, social and biological factors shaping their sleep patterns.
Digital disruption and the “always on” culture
“A major contributor to Gen Z’s sleep challenges is the widespread use of digital technology,” says Dr. Aggarwal. “Devices like smartphones, tablets, and laptops continue to stimulate the brain even after dark. Blue light exposure affects melatonin production, reducing the natural desire to sleep.”
She adds, “Social media, streaming platforms and online gaming often lead to what researchers call ‘sleep procrastination,’ where teens and young adults sacrifice rest for late-night engagement.”
Studies show that turning off devices an hour before bedtime can give teens an extra 21 minutes of sleep per night, or about two hours over a school week. Yet, fear of missing out (FOMO) and addictive algorithms make it more challenging to switch off, creating a vicious cycle of sleep deprivation.
How do stress and lifestyle affect Gen Z’s sleep?
Gen Z faces unprecedented stress, explains Dr. Aggarwal: “This generation reports the highest levels of psychological distress globally. Economic uncertainty, academic pressure, and social comparisons increase cortisol levels, which disrupt circadian rhythms and sleep quality.”
She says, “Lack of sleep impairs mental health. It increases the risk of depression, anxiety and even suicidal thoughts. Teenagers need 8-10 hours of sleep, but most require only 6.5-7.5 hours of sleep on average, leading to cognitive impairment, mood swings and weakened immunity.”
“Puberty naturally delays the internal body clock, making young adults biologically susceptible to staying up late,” explains Dr. Aggarwal. “Early wake up times, extracurriculars, part-time jobs, inconsistent sleep hygiene, high caffeine intake, and lack of regular routines exacerbate the problem.”
Sedentary lifestyles and limited exposure to daytime light also reduce the desire for sleep, making it harder for Gen Z to maintain consistent patterns. She adds, “The result is a generation that is often exhausted, struggles to concentrate and underperforms academically and professionally.”
What can Gen Z do to regain healthy sleep?
In addition to lifestyle factors, sleep disorders are increasingly being diagnosed in adolescents and young adults. “Insomnia, sleep apnea, restless leg syndrome, parasomnia, and narcolepsy can lead to mental health deterioration if left untreated,” says Dr. Aggarwal.
For example, insomnia can lead to weight gain, depression, and poor concentration, while sleep apnea can lead to daytime fatigue, memory problems, and high blood pressure. Diagnostic tools such as polysomnography, EEG, and genetic testing, combined with treatments such as CBT-I, melatonin supplements, and improved sleep hygiene, can restore healthy sleep patterns.
“Tackling Gen Z’s sleep problems requires a multi-pronged approach,” advises Dr. Aggarwal. “Digital curfews, blue light filters, and screen-free hours before bed reduce over-stimulation. Mindfulness exercises, meditation, and deep breathing techniques calm the nervous system and improve sleep quality.”
Environmental factors also matter. Comfortable mattresses, cool and dark bedrooms, consistent wake times, and a nutritious diet rich in fiber, calcium, magnesium, and vitamins all contribute to better rest. Even small adjustments, like 30 minutes of sun exposure or a lighter bedtime routine, can make a measurable difference.
Dr. Aggarwal emphasizes, “The solution to Gen Z’s sleep problems goes beyond individual habits. Schools and workplaces must respect circadian biology, delay start times, and promote awareness of healthy sleep.”
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice.
