Generation Z is facing a growing sleep crisis, with many teens and young adults losing rest due to late-night screen time, studying, and gaming. Dr Megha Agarwal, a consultant psychiatrist at Kaialsh Deepak Hospital, explains how disrupted sleep patterns are harming mental health, mood, and overall wellness.
Sleep deprivation among Gen Z, born between 1997 and 2012, is reaching alarming levels. Studies show that many are getting only six hours of sleep per night, far below the recommended eight to ten hours. Chronic lack of sleep affects cognitive function, emotional regulation, and immunity, while increasing stress, anxiety, and depressive symptoms.
Digital technology plays a major role. Smartphones, laptops, and tablets emit blue light that disrupts melatonin production, delaying natural sleep cycles. Social media, streaming platforms, and online gaming contribute to sleep procrastination, where teens sacrifice rest to stay connected. Research indicates that avoiding devices an hour before bed can add nearly two hours of sleep during a school week.
Beyond technology, Gen Z faces unique biological and lifestyle challenges. Hormonal changes during puberty, academic pressure, economic stress, and social media comparisons elevate cortisol levels, making it harder to fall asleep. Physical inactivity, irregular sleep schedules, and poor sleep hygiene exacerbate fatigue, concentration problems, and mood swings.
To restore healthy sleep, experts recommend interventions like cognitive behavioral therapy for insomnia (CBT-I), melatonin supplements, digital curfews, blue light filters, consistent wake-up times, mindfulness, meditation, proper nutrition, and daylight exposure. Diagnosis of conditions such as insomnia, sleep apnea, or restless leg syndrome may involve EEGs or polysomnography.
Dr Megha emphasizes that society needs a cultural shift toward valuing rest, where restorative sleep is prioritized rather than optional. With awareness, structured habits, and support, Gen Z can improve mental health, cognitive performance, and emotional resilience, breaking the cycle of chronic sleep deprivation.