Medically reviewed by
Dacelin St Martin, MD
Triple board-certified in Sleep Medicine,
Internal Medicine, and Pediatrics.
Generational Sleep Patterns: Gen Z vs. Millennials | The Science Behind Sleep Patterns | The Importance of Sleep | Tips For Better Sleep
Overview
Millennials (born between 1980 and 1999) and Generation Z (born in 2000 or a few years before or after) show differences in their thinking, values, attitudes, and behaviors.[1]
But that’s not all that sets them apart – a recent sleep report reveals that these two generations also have unique sleeping patterns.
While Millennials and Generation Z (Gen Z) face challenges getting good sleep, Gen Z has a tougher time falling asleep. Factors like excessive screen time and staying updated on the news contribute to their sleep difficulties.
Keep reading to explore the differences in the sleep patterns of Gen Z and Millennials, the factors affecting them, and tips for a better night’s sleep.
Generational Sleep Patterns: Gen Z vs. Millennials
Some factors that can affect how well you sleep include your age, stress levels, and the amount of exercise you get.[2]
A new report – called the Snooze Report- from Calm says that being a Millennial or Gen Z could also factor into why you struggle to fall asleep at night.
Calm surveyed people in 10 US and 10 UK cities to understand the reasons behind common sleep difficulties, focusing on generational differences.
They found that 25 percent of Millennials have trouble falling asleep, while a higher percentage of Gen Z, 46 percent, also experience this difficulty. Both groups had similar challenges staying asleep.[11]
The survey revealed some reasons why Gen Z have more difficulty falling asleep than Millennials:[11]
- Gen Z struggles more (25 percent higher) than Millennials with creating a helpful morning routine for better sleep.
- Gen Z (38 percent) is more affected by news at night compared to Millennials (29 percent).
- Gen Z is 26 percent more likely to be kept up at night by technology, while 28 percent of Millennials are rarely or never bothered by it.
The report suggests that Gen Z faces more difficulty falling asleep than Millennials. However, both generations face challenges in staying asleep through the night.
The report also highlighted that financial stress is widespread across generations, causing sleepless nights. Money and finances were the leading sources of stress and anxiety at night for both Gen Z and Millennials, with rates of 51 percent and 65 percent, respectively.
The Science Behind Sleep Patterns
Research suggests that changes in our society are making it increasingly challenging for people to sleep. Factors such as longer working hours, shift work, and greater reliance on TV and the Internet contribute to this difficulty.
Lack of sufficient sleep is becoming a significant issue in our 24/7 active society, where constant engagement with computers, phones, and TV leaves people with something to do at all hours. Research shows that people sleep approximately 18 minutes less each night than thirty years ago.[3]
Specific studies can help explain why Gen Z is facing this difficulty especially.
1) Blue Light from Electronic Devices
Using phones, computers, and tablets (that emit blue light) before bedtime can make it harder for your body to produce a sleep-regulating hormone called melatonin. Experts believe that the light from screens can negatively affect the quality of your sleep.[4]
During the COVID-19 pandemic, Gen Z relied heavily on electronic devices for learning and sharing information through apps and online classes, exposing them to more blue light. That could be one reason Gen Z has more sleep issues than Millennials.[5]
2) Social Media and Sleep Deprivation
Using smartphones frequently has been linked to sleep problems and increased anxiety.[6] About 75 percent of Gen Z individuals own smartphones and use them frequently.[7]
Researchers delved into how technology impacts the daily routines of Generation Z, and here’s what they found:[7]
- Gen Z spends at least 9 hours daily engaging with digital content and actively participating in online platforms.
- Their preferred way of obtaining information is watching online videos, especially on YouTube, with 95 percent tuning in daily.
- Over half of Gen Z enjoys creating and sharing online content, and many share videos on social media platforms weekly.
- They dedicate more than an hour each day to playing video games.
Spending a lot of time on digital devices, especially social media, can make it more challenging for Gen Z to sleep than Millennials. The ongoing cycle of editing and checking content before posting and keeping up with comments, likes, and messages might also impact their sleep quality.
3) Stress Levels on the Rise
When stressed, your body releases cortisol, a hormone that can significantly disrupt sleep patterns.[8]
Some studies suggest that the coronavirus pandemic and increased internet use have caused stress levels to rise, especially in Gen Z.[9]
That might be one reason Gen Z is getting less sleep than Millennials.
The Importance of Sleep
We spend a big chunk of our time, about one-third of our lives, sleeping. Just like we need food and water to stay alive and healthy, we also need sleep.
Sleep affects many body parts, including the brain, heart, and lungs. It even affects our metabolism, mood, and immune system. It’s not only crucial for our physical health but also for how we feel emotionally and mentally.
Most adults need seven to nine hours of sleep each night to feel their best. But the amount of sleep you need can depend on your physical activity levels, genetics, and general health.
You might need closer to nine hours of sleep if you’re an athlete or super active. As people get older, they often need a bit less, around seven to eight hours per night.[10]
Tips For Better Sleep
Getting a good night’s sleep is essential for overall mental and physical well-being. Whether you’re a Millennial, Gen Z, or any other age group, you can benefit from adopting healthy sleep habits. Here are some tips to improve sleep quality:
1) Get Enough Sleep
Ensure you give yourself the recommended 7 to 9 hours of sleep each night.
2) Keep a Regular Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends – set an alarm if you have to. It will help regulate your body’s internal clock.
3) Create a Relaxing Bedtime Routine
Do calming things before bed, like reading a book, taking a warm bath, or listening to soothing music. You can also practice relaxation exercises like deep breathing or meditation.
4) Stay Active
Get some exercise during the day, but finish a few hours before bedtime. Exercising regularly can help you fall asleep more quickly and improve your sleep quality.
5) Watch What You Eat in the Evening:
Don’t eat big meals right before bed. Eating close to bedtime, especially if you overeat, can make it harder for you to sleep well. Late dinners may also cause acid reflux, which can affect the quality of your sleep.
6) Limit Alcohol and Caffeine Before Bed:
Don’t drink too much alcohol, especially close to bedtime, and avoid drinks with caffeine in the afternoon and evening. Both can disturb your sleep.
7) Create a Comfortable Sleep Environment
Turn off bright lights, especially from phones and computers, before sleep. Keep your room cool and well-ventilated. Refrain from using electronics or phones in bed, and keep a curtain slightly open to welcome sunlight in the morning.
8) Choose a Supportive Mattress
The type of bed you sleep on affects how comfortable you feel, and using a mattress that suits your sleeping position can reduce muscle discomfort and help you sleep better at night.
These simple habits can improve your sleep and leave you feeling more refreshed, no matter your age group.
References:
- Petrescu-Mag, R. M., Petrescu, D. C., Ivan, A., & Tenter, A. (2023). An intergenerational reading of climate change-health concern nexus: A qualitative study of the Millennials’ and Gen Z participants’ perceptions. BMC Public Health, 23(1), 484. https://doi.org/10.1186/s12889-023-15353-z
- Wang, Y., Dai, X., Zhu, J., Xu, Z., Lou, J., & Chen, K. (2023). What complex factors influence sleep quality in college students? PLS-SEM vs. fsQCA. Frontiers in Psychology, 14. https://www.frontiersin.org/articles/10.3389/fpsyg.2023.1185896
- Hanson, J. A., & Huecker, M. R. (2023). Sleep Deprivation. In StatPearls. StatPearls Publishing. http://www.ncbi.nlm.nih.gov/books/NBK547676/
- Chang, A.-M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
- Coutinho, K. L., Shirodkar, S., & Rathod, A. (2020). Tech-imprisonment in post-millennials: A boon or bane in the COVID-19 era? Indian Journal of Ophthalmology, 68(11), 2628–2629. https://doi.org/10.4103/ijo.IJO_2383_20
- Chatterjee, S., & Kar, S. K. (2021). Smartphone Addiction and Quality of Sleep among Indian Medical Students. Psychiatry, 84(2), 182–191. https://doi.org/10.1080/00332747.2021.1907870
- Talmon, G. A. (2019). Generation Z: What’s Next? Medical Science Educator, 29(Suppl 1), 9–11. https://doi.org/10.1007/s40670-019-00796-0
- Hirotsu, C., Tufik, S., & Andersen, M. L. (2015). Interactions between sleep, stress, and metabolism: From physiological to pathological conditions. Sleep Science, 8(3), 143–152. https://doi.org/10.1016/j.slsci.2015.09.002
- Lathabhavan, R., & Padhy, P. C. (2022). Role of fear of COVID-19 in the relationship of problematic internet use and stress: A retrospective cohort study among Gen X, Y and Z. Asian Journal of Psychiatry, 67, 102937. https://doi.org/10.1016/j.ajp.2021.102937
- Ramar, K., Malhotra, R. K., Carden, K. A., Martin, J. L., Abbasi-Feinberg, F., Aurora, R. N., Kapur, V. K., Olson, E. J., Rosen, C. L., Rowley, J. A., Shelgikar, A. V., & Trotti, L. M. (2021). Sleep is essential to health: An American Academy of Sleep Medicine position statement. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine, 17(10), 2115–2119. https://doi.org/10.5664/jcsm.9476
- Team Calm. (2023, December 7). Calm presents The snooze report: A study on sleep in the US and UK. Calm Blog. https://www.calm.com/blog/the-snooze-report
