Gen Z’s Sleep Struggle: Tired, Wired, and Running on Fumes

These days, with studies and moving to a new city, thoughts keep floating in my mind regarding why Gen Z always seems tired. Not merely tired, but rather utterly sleep-deprived, as though sleep is an indulgence instead of a basic necessity.

"Gen Z is the most tired generation," said a recent article in Newsweek, indicating the widespread weariness among young people today. Whether it is in classrooms, workplaces, or social gatherings, there is indeed an undeniable lingering sense of weariness around.

I've heard my professors mention it, and parents often echo the sentiment, labeling Gen Z as the sleep-deprived generation. They observe that we frequently appear exhausted, sometimes even describing us as "the walking dead." But what lies behind these perceptions?

What’s Happening to Gen Z?

Let’s take a look at a typical day for an 18-year-old. Observations reveal several patterns:

• Constant Digital Engagement: Teens are often seen engrossed in their phones, even while walking on the street, unaware of their surroundings. They scroll through endless reels and TikToks, watching one video after another, caught in an algorithmic loop designed to keep them hooked.

• Social Withdrawal: Most tend to hibernate in corners at a party and go only because parents compelled them to do so. They even sit in a room full of people, still sporting their earbuds or glued eyes on some screen to avoid as much socializing as possible.

• Online Friendships vs. Face-to-Face Interactions: People are more inclined to befriend others online, but not in real life, and therefore are perceived as lacking social skills. The fear of awkward small talk and live responses makes virtual conversations safer and more controlled.

• Pressure to Be Unique Yet Fit In: One's constant exposure to influencers, celebrities, and micro-trends puts into one's head an overwhelming pressure to stand out while fitting into the mix. There's an internal conflict between being original and following what's trending.

The parents primarily point to these behaviors, scolding the children for being careless or immature. However, it is critical to understand the inputs and processes that feed into the outcomes.

A Cycle That Feeds Itself

An 18-year-old typical day begins early as schools or college require their attention. When they get back home, there is homework, part-time work, or some other extracurricular activity. At this hour, they return home in the evening, leaving them just a little time for themselves. But instead of taking time out, most turn to the internet—scrolling through social media, watching videos, or surfing with friends online. This screen time not only consumes their sleeping hours but also activates the brain, which in turn makes it harder to fall asleep.

Besides, the need to stay connected online, follow trends, and reply quickly to messages creates a sense of obligation that prolongs the use of devices. The fear of missing out (FOMO) keeps them glued to their screens, even when their bodies are craving rest. Even if they decide to sleep, it doesn't easily break the cycle. Melatonin suppression through the blue light on the screen messes up their sleep-wake cycle, thereby making them even harder to sleep.

In addition, academic and social pressures are also important factors. The competition to excel academically means late-night study sessions are common. Socially, the desire to fit in or stand out can lead to overcommitment—attending events, managing multiple online personas, or engaging in activities at the expense of sleep.

Beyond Just Late Nights: The Science of Sleep Deprivation

It's not a question of wanting to stay up late. Research indicates that more than 60% of Gen Z report feeling tired even after getting a full night's sleep. Therefore, it's not so much that they fail to sleep; rather, they sleep very badly and experience little restorative, deep sleep.

The American Academy of Sleep Medicine found that due to social media, 93% of Gen Z admits to staying up past their intended bedtime. This behavior isn’t just occasional—it’s a habitual part of modern life. The late-night scrolling and overstimulation result in difficulty falling asleep, reducing the overall sleep duration. Studies show that Gen Z has the highest rate of sleep procrastination, delaying sleep despite knowing the consequences.

At the same time, stress and anxiety levels among young people are higher than ever. There’s pressure to do well in academics, maintain friendships, engage in social activism, and be aware of global issues—all of which lead to racing thoughts at night. Many Gen Zers find themselves unable to sleep because they’re replaying conversations in their head, worrying about the future, or simply overthinking.

The Physical & Mental Toll

Chronic sleep deprivation can lead to conditions beyond being lethargic; it brings even more extreme after-effects:

• Impaired cognitive function, is the inability to retain information and inability to excel well in class and other functions or activities, depending on memory capacity.

• Moods that vary from mild attacks of anxiety or depression, among others

• Physical health, results in obesity or heart problems along with compromised immune systems over some time.

• Reduced Productivity & Motivation, Most Gen-Zers feel burnt out; it's hard to be motivated in school or at work.

The Big Picture

So, where does this leave us? Sleep is an afterthought for most of us. We're a generation that's constantly pushing past exhaustion to stay motivated, remain relevant, to not be left behind. But at what cost?

This is not about being tired; it's about a generation growing up in a world that makes it nearly impossible to rest properly. If our sleepless nights continue to be dismissed as mere irresponsibility, we risk ignoring a crisis that will have long-term consequences. The bigger question is: Will we ever reclaim our right to rest?

Coffee of the Day: Midnight Mocha ☕🌙

A rich, dark espresso-based mocha infused with velvety dark chocolate and a hint of lavender syrup, topped with whipped cream and cocoa dust—perfectly capturing the paradox of Gen Z’s sleepless nights. The bold espresso represents our constant exhaustion, the chocolate adds a touch of bittersweet reality, and the lavender hints at the rest we crave but never quite reach.

Best enjoyed at 2 AM while doom-scrolling or contemplating life’s existential questions. 

~The Stressed Potato