The Sleepless Generation – How Sleep Hygiene Shapes Mental Health

7월 07, 2025

The Sleepless Generation

– How Sleep Hygiene Shapes Mental Health

I. Introduction: Why Can’t We Fall Asleep?

Generation Z—those born between 1997 and 2012—live in the most technologically advanced era in human history, yet they suffer from unprecedented levels of sleep deprivation and insomnia. Staying up past midnight to scroll through TikTok, watch Netflix, or chat on social media has become the norm. Average sleep time has dropped below six hours per night¹.

But sleep is not merely rest—it is the foundation of mental health. This essay examines the neuroscience behind sleep and its impact on mental well-being, especially in the context of the digital environment Gen Z inhabits. We explore why sleep hygiene has become not a luxury but a necessity.

II. Sleep and the Brain: A Neurophysiological Overview

1. Sleep as the Brain’s Maintenance Mode

Sleep serves as the brain’s nightly reset. During sleep, the following processes occur:

Glymphatic system clears brain waste
Hippocampal-cortical integration consolidates memory
Amygdala modulation restores emotional regulation²

2. Deep Sleep and Mental Stability

During non-REM (deep) sleep, brainwaves slow to delta rhythms. At this stage, stress hormone cortisol levels drop, and neuroplasticity—the brain's ability to reorganize itself—is activated³. Without it, emotional and cognitive resilience deteriorates.

III. The Digital Age of Sleep Disruption

1. Smartphones and Blue Light

Blue light from screens suppresses melatonin, the hormone that initiates sleep. Exposure to smartphone light at night tells the brain it’s still daytime, disrupting the circadian rhythm⁴.

2. Social Media and Hyperarousal

Gen Z’s use of social media creates constant psychological arousal, driven by comparison, validation-seeking, and fear of missing out. This doesn’t just delay sleep—it erodes the brain’s ability to enter a restful state⁵.

3. Nighttime Content: Dopamine Overload

Late-night binge-watching or infinite scrolling delivers repeated dopamine hits, keeping the brain stimulated. This delays sleep onset by suppressing natural hormonal cues, a phenomenon known as voluntary sleep deprivation⁶.

IV. Five Mental Health Consequences of Poor Sleep

1. Depression and Anxiety

Insufficient sleep lowers serotonin levels, increasing the risk of depression. One study found that sleeping less than six hours per night more than doubles the likelihood of developing depression⁷.

2. Emotional Dysregulation

Sleep loss triggers overactivity in the amygdala, leading to emotional reactivity, mood swings, irritability, and self-criticism⁸.

3. Impaired Memory and Focus

Sleep is essential for transferring short-term memories into long-term storage. Without it, learning ability, recall, and creativity decline⁹.

4. Decreased Motivation and Self-Esteem

Dopamine pathways linked to motivation and reward are disrupted by poor sleep. This weakens self-efficacy and encourages avoidance behavior¹⁰.

5. Increased Social Withdrawal

Sleep-deprived individuals show reduced empathy and social engagement. This leads to isolation and lower relationship satisfaction¹¹.

V. Three Key Sleep Hygiene Strategies for Gen Z

Strategy 1. Reset the Body Clock with Routine

✅ Tips:

Fix wake/sleep times—even on weekends
Disconnect from screens at least 1 hour before bed
Get sunlight exposure during the day to regulate melatonin

Strategy 2. Create a Brain-Friendly Sleep Environment

✅ Tips:

Keep the room dark and remove digital devices
Use white noise or guided sleep meditations
Set bedroom temperature to 65–68°F (18–20°C)

Strategy 3. Control the Timing and Type of Content

✅ Tips:

Stop watching videos at least 90 minutes before sleep
Use screen-time apps to limit TikTok/Instagram usage
Consume calming content before bed (e.g., books, handwriting, meditation)

VI. Sleep as a Collective Mental Health Priority

1. Sleep Is Not Just an Individual Issue

Sleep loss among Gen Z is a social concern. Sleep-deprived communities are more irritable, less empathetic, and prone to conflict and disconnection¹².

2. Cultural Change: Public Sleep Hygiene

Workplaces, schools, and community spaces must begin treating sleep not as a private luxury but as a public mental health resource. Promoting rest-friendly cultures enhances group emotional resilience.

VII. Conclusion: Sleep Is the Root of Mental Health

Sleep is the reboot of the brain, the integration of the mind, and the restoration of identity. For Gen Z, sleep is not optional—it is a survival skill in a constantly connected world.

We must sleep more at night to become more whole during the day. Restoring sleep hygiene means restoring mental health and reconnecting with who we are.

References

CDC Youth Risk Behavior Surveillance (2021).
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Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Chang, A. M., et al. (2015). “Evening use of light-emitting eReaders negatively affects sleep.” PNAS, 112(4), 1232–1237.
Lemke, A. (2021). Dopamine Nation: Finding Balance in the Age of Indulgence. Dutton.
Shochat, T., et al. (2014). “The effects of sleep loss on emotion regulation.” Sleep Medicine Clinics, 9(3), 287–293.
Baglioni, C., et al. (2011). “Insomnia as a predictor of depression.” Sleep Medicine Reviews, 16(5), 469–478.
Goldstein, A. N., & Walker, M. P. (2014). “The role of sleep in emotional brain function.” Annual Review of Clinical Psychology, 10, 679–708.
Diekelmann, S., & Born, J. (2010). “The memory function of sleep.” Nature Reviews Neuroscience, 11(2), 114–126.
Yoo, S. S., et al. (2007). “The human emotional brain without sleep.” Journal of Neuroscience, 27(37), 10173–10182.
Simon, E. B., et al. (2018). “Overanxious and underslept: How sleep deprivation affects social functioning.” Nature Communications, 9, 3146.
Hafner, M., et al. (2016). Why Sleep Matters – The Economic Costs of Insufficient Sleep. RAND Corporation.

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