The Sleep Crisis

Gen Z is the most sleep-deprived generation in history. We blame phones, stress, and late-night scrolling, but the science reveals a more complex picture. Your sleep problems are not just about willpower โ€” they are about biology, environment, and modern life colliding.

Light is the Enemy

Your brain uses light to regulate sleep. Blue light from screens suppresses melatonin production, tricking your brain into thinking it is daytime. But it is not just phones โ€” LED bulbs, streetlights, and even your alarm clock contribute to light pollution that disrupts circadian rhythms.

The fix is not just avoiding screens before bed. It is creating darkness. Blackout curtains, turning off unnecessary lights, and using blue light filters after sunset all help signal to your brain that night has arrived.

Temperature Matters More Than You Think

Your body needs to cool down to fall asleep. The ideal bedroom temperature is between 60-67ยฐF (15-19ยฐC). If your room is too warm, your body cannot initiate sleep properly. This is why you sleep better in winter and why a warm bath before bed actually helps โ€” it raises your body temperature temporarily, so the subsequent drop signals sleep time.

The Cortisol Connection

Chronic stress elevates cortisol levels, which directly interferes with sleep quality. Even if you are exhausted, high cortisol keeps your brain alert. This creates a vicious cycle: poor sleep increases stress, which further degrades sleep.

Breaking the cycle requires addressing both sides. Stress reduction techniques like meditation, exercise, and limiting caffeine can help lower cortisol and restore normal sleep patterns.

The One Thing That Actually Works

Consistency. Going to bed and waking up at the same time every day โ€” yes, including weekends โ€” is the single most effective sleep intervention. Your circadian rhythm thrives on predictability. Everything else is secondary.