Sleepless in 2025: Why Gen Z Is Tired and What We’re Doing About It

2:47 AM. Still Awake. Again.

No, I’m not working on a billion-dollar idea. I’m just scrolling.
Mindlessly. Reels, memes, a random rabbit hole about how whales sleep. It’s become my default state.

Not tired. Not rested. Just stuck.

If you're Gen Z like me, you probably get it. We’re not just losing sleep—we’re losing peace.

Sleep Used to Be Simple

Before I got my own phone, I used to fall asleep watching cartoons and dreaming nonsense. Now, I go to bed with my brain spinning at 300 tabs per second.

I don’t even remember when it started—maybe during exam stress, maybe heartbreak, maybe just boredom—but suddenly, sleeping became something I had to force.

And don’t even get me started on people who say:

“Just sleep early.”
Like there's a switch for that.

“

"You can't sleep like a monk in a world wired for chaos."

”

My Toxic Routine (You’ll Probably Relate)

• Wake up and grab phone before even opening both eyes.
• Scroll while brushing, on the toilet, while eating.
• Heavy breakfast-lunch combo. Guilt. Sluggishness.
• Afternoon nap or endless YouTube spiral.
• Work, maybe. Phone’s still nearby like a needy best friend.
• Evening = social dopamine. Junk food. Pointless chatter.
• Nightfall: brain starts overthinking.
• Try music. Try scrolling. Try ignoring it.
• 3 AM = sleep, finally (or not).

Why I Can’t Sleep — And Maybe You Can’t Either

It’s not just the phone.

It’s the FOMO.
The “What if I miss something?” itch.
The anxiety of not doing enough.
The regret of doing too much.
The comparison game.
The dopamine loop.

Even when I lie in bed, it’s like my brain refuses to shut up.

What Actually Helped Me (No BS, Just My Truth)

“

"Sleep isn’t something you do. It’s something you allow."

”

1. Quit Instagram

Deleting it was like quitting sugar. The withdrawal hit hard. But then... silence. Space. I still picked up my phone, but with less chaos inside it.

2. Cut Off Deadweight Friends

If you feel drained after talking to someone, maybe stop talking to them. I did. The quiet that followed felt awkward at first—then peaceful.

3. Bad Habit Swaps

Smoking → chocolate.
Alcohol → banana shakes.
Porn → dating apps (still chaotic, but less damaging).
Not perfect, but better.

4. Ate Like an Adult (Sometimes)

Watched food content obsessively. Got into protein. Didn’t always stick to it, but it made me aware.

5. Home Workouts

No gym flex. Just dumbbells and guilt. 10 mins daily. No audience. Just sweat and small wins.

6. Hydration Nation

This one’s underrated. Water actually makes you less anxious. Kept bottles everywhere—bedside, desk, bag.

7. Meditation (Eventually Helped)

At first, it felt fake. Then, I started treating sleep like meditation: no judgment, just presence. Some nights I fail. Some nights I pass out like a stone. Still counts.

What Changed in Me

I still sleep late sometimes.
But now, I care about rest.

My new rituals:

• No phone for 30 minutes after waking.
• Water → sunlight → walk.
• Minimal screen in bed.
• Journal when the brain screams.
• Meditate, or at least pretend to.
• Let go. Let it be.
• Sleep happens.

And when it doesn’t, I don’t freak out. I just breathe.

A Real Message to Anyone Awake Right Now

If you're still reading this at 3 AM…
No shame. I’ve been you. I am you.

But let me say this loud:

Sleep isn’t weak. It’s your foundation.
You want clarity, creativity, strength, peace? You need sleep.

No phone app, no “night mode,” no quick fix replaces rest.
Put your phone down after this blog. Not because I said so—but because your mind deserves the quiet.

TL;DR (If You're Too Tired)

• Gen Z isn’t lazy—we’re overstimulated.
• Phones aren’t evil, but they’re addictive.
• Rest isn’t a trend—it’s survival.
• If you can’t sleep, don’t shame yourself. Start somewhere. Small.
• You’re not broken. The world is just loud.

And hey, read one more of my blogs if you can’t sleep yet. Then log off.

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#SleeplessGenZ #InsomniaConfessions #MentalHealth #DopamineDetox #SleepIsPower