Gen Z needs ‘eep’: Why an entire generation is dealing with sleep deprivation

Gen Z often call themselves Godrsquos ldquoeepiestrdquo soldiers ldquoEepyrdquo short for sleepy is a term coined to express feeling perpetually sleepy not so much a badge of honour as it is a coping mechanism an ironic mantra shared through memes in the glow of midnight screens as an entire generation battles a silent epidemicmdashdisturbed sleepWith their days spent grinding through work academics and a sea of existential crises nights often end up being battlegrounds where overthinking clashes with exhaustionMany try ldquosleepmaxxingrdquo which is a trend that involves experimenting with hacks like mouthtaping to breathe better while sleeping or investing in bluelightblocking glassesmdashjust to snatch a few hours of rest The brain however often refuses to cooperate and thoughts buzz like an endless playlist on loop For Gen Z the night isnrsquot just for rest itrsquos a retreat from the chaos of the day The glow of the screen mdash Instagram reels latenight texts and the dopaminedriven compulsion mdash is almost hypnotic While this might seem like a lifestyle choice itrsquos rooted in deeper behavioural and physiological patternsDr Aparna Ramakrishnan consultant psychiatrist at Kokilaben Dhirubhai Ambani HospitalSleep deprivation results from disruption of the circadian rhythmmdasha natural 24hour cycle that regulates the bodyrsquos wakesleep schedule and affects various bodily systems ldquoYou cannot fall asleep so you get on your phone but the increased screen time and overexposure to blue light which is the light that is emitted from screens interferes in the production of melatoninrdquo notes Dr Aparna Ramakrishnan a consultant psychiatrist at the Kokilaben Dhirubhai Ambani HospitalMelatonin is a hormone that helps regulate sleep and circadian rhythms The pineal gland in the brain produces melatonin in response to darkness So when one is exposed to blue light it interferes in the production of melatoninAs per a 2023 sleep survey conducted by Nymi a wellness brand over 60 per cent of Indiarsquos young populations Gen Z and young millennials find themselves tired and fatigued during the day even after a nightrsquos sleepldquoHuman physiology is designed to maintain balance through a process called homeostasisrdquo notes Zia Nath a practitioner of Biodynamic Craniosacral Therapy BCST ldquoOur nervous system is like an orchestra maintaining harmony in everything from sleepwake cycles to eating habits and the bodyrsquos rejuvenation processes At night when the world quiets down our bodies naturally shift into a calmer staterdquo she explains This state where the body unwinds and prepares for rest is a response to the decrease in external stimulation or Reduced External Stimulus Time RESTRadhika Bohra Zia Nath Ishani DAtta Sunny Satpati and Mitali TandonIn the hustle of city life the natural cues that guide us to rest are drowned out leaving many grappling with sleepless nights and the toll it takes on their mental and physical health For many young urbanites the demands of work academics and societal expectations dominate their daylight hours leaving little room for personal downtime or RESTldquoAnxiety is rarely about the present moment says Ramakrishnan ldquoItrsquos about the lsquowhat ifsrsquo What if I donrsquot ace that exam What if I miss out on the internship What if my boss isnrsquot happy These endless loops of negative thoughts or rumination are a major contributor to insomnia And when sleep suffers itrsquos often the first red flag for developing mental health issuesrdquoSleep is when your body heals Erratic sleep disrupts hormones like leptin which signals fullness and ghrelin which stimulates hunger According to Dr Ramakrishnan this imbalance can lead to binge eating weight gain and cravings Hence sleep is essential for both physical and mental healthRadhika Bohra a 22year old who has just entered the workforce as a marketing and business development executive shares ldquoI had very disturbed sleep when I was in college as I was living alone and more alert about my surroundings I also had a very erratic schedule and stayed up late on most nights I am also an over thinker Even now I am still a victim of restless sleep probably because of excessive screen time and workrelated anxietyrdquoThe modern lifestyle driven by ambition and instant gratification further disrupts sleep ldquoBed rottingrdquo a term often used to describe a selfcare trend where people stay in bed for extended periods engaging in passive activities like snacking texting friends or scrolling through social media is a way to escape the demands of daily lifeHowever when ldquobed rottingrdquo replaces healthy sleep patterns it often exacerbates the very exhaustion it aims to cure ldquoThe mind is not designed to initiate sleep on its own this process is governed by the bodyrsquos hormonal and chemical systemsrdquo says Nath Continuous external stimuli mdash food delivery apps buzzing late into the night to social mediarsquos endless scroll mdash keep the brain wired making it difficult to relaxOver time circadian rhythms get disrupted further leaving individuals feeling even more ldquoeepyrdquo during the day and perpetuating the cycle of unrest ldquoSleep takes over when we push our bodies to their absolute limits often around 3 am By then the next day has already begunrdquo Nath addsRecognising the gravity of the situation innovators are working to address sleep disruption among young people Sunny Satpati founder of Evolving Apes believes that sleep is the cornerstone of a healthy life ldquoWhile people focus on diet and exercise restorative sleep has been ignored or compromised Our Deep Sleep formula isnrsquot just about helping people fall asleep itrsquos about waking up truly refreshed by bridging ancient herbal wisdom with modern sciencerdquo he saysSimilarly Mitali Tandon founder of Morning Fresh emphasises the importance of individualised sleep solutions ldquoIrregular sleep patterns and poorquality sleep emerged as significant concerns especially among our young customers With the help of our inhouse RampD team we delved into understanding sleepwake cycles and discovered that itrsquos not as simple as taking a melatonin tablet to reset your sleep Every body reacts differently which is why we developed three variants of our formulamdashDeep Sleep Restful Sleep and Beauty Sleep that are mild and nonaddictiverdquo she saysAs 21yearold Ishani Datta a Masters student of Gender Media and Culture at the London School of Economics and Political Science notes ldquoLast year around this time I had a lot going on and started taking melatonin gummies to fall asleep easily Soon however I was unable to sleep without them and at the peak of my dependency I was having 10mg of melatonin almost every night I knew something had to change and slowly started cutting them out and adopting more healthy lifestyle choicesrdquoldquoGummies and sleeping aids can help reset your sleep cycle but they shouldnrsquot be a longterm solution Small lifestyle changes can make a big differencerdquo advises Ramakrishnan These changes include having an early dinner avoiding caffeine in the evening reducing screen time before bed and establishing a winddown ritual This can include journaling to declutter your mind6037As per a 2023 sleep survey conducted by Nymi a wellness brand over 60 per cent of Indiarsquos young populations Gen Z and young millennials find themselves tired and fatigued during the day even after a full nightrsquos sleep