Guide To Knowing Why Most Millennials Are So Tired

It's 9 AM. You've had a good night's sleep and are ready to start your day, but you can't seem to wake up fully. The coffee isn't working its magic this morning like it usually does, making you feel even more exhausted than before.

Why?  

It could be that you're getting too little shut-eye or that the quality of your sleep is poor - which in turn leads to feeling tired during the day.

But as we all know, there are many reasons why someone might not be getting enough restful sleep at night: stress from work or school, bad sleep habits, worries about finances or relationships, health problems such as anxiety or depression - the list goes on and on!

Believe it or not, you may be at risk of being more sleep deprived if you are a millennial (a term used to describe a person who reached young adulthood in the early part of the 21st century). There are all kinds of reasons for this - we’ll explore them in this article.

Specific Health Problems Linked To Fatigue

Feeling fatigued is something we all experience from time to time - and for some of us, more regularly than others. However, it seems to hit the millennial generation the hardest.

While many of us wear our fatigue as a badge of honor, a way to showcase all of our hard work, it may be more detrimental than you think. The effects of fatigue and burnout can take a serious toll on our health and wellbeing.

In fact, driving while sleepy is as dangerous as driving drunk, according to many studies. It can cause psychological and emotional problems, weight gain, and even lead to workplace accidents.

Other health problems tied to sleep deprivation include:

• Reproductive issues

• Stomach and digestive problems

• Cancer

• Bad eating habits

• Heart disease

• Musculoskeletal disorders

• Depression 

Cancer is one of the most terrifying risks presented by a lack of sleep. According to Johns Hopkins University, lack of sleep can cause up to a 70% reduction in your cancer-killing cells. Working overnight also dramatically reduces your melatonin levels, which can encourage the proliferation of cancer cells in the body.

Lack of sleep also contributes to Alzheimer’s disease risk. Poor sleep increases beta-amyloid, a protein in the brain that is linked to Alzheimer’s disease and other mental diseases.

Not getting enough sleep on your new mattress can weaken your immune system. If you constantly find yourself with a case of the sniffles, that’s your body trying to tell you that it’s not getting enough sleep to fight off infections.

It can increase the risk of obesity, since it decreases your metabolism. That’s a symptom of lack of sleep that might already be apparent to you - do you ever find yourself reaching for a sugary snack when you’re exhausted, desperate for a quick energy boost?

Poor sleep can have many other consequences, too, including poor work performance, mental health issues, and much, much more. Not getting enough sleep can be both the cause of and a result of poor work-life balance.

That’s scary, especially when you consider that millennials often report finding themselves in a state of exhaustion.

Millennials are known for being the most stressed generation, something that leads to loss of sleep in that we are so anxious.

Sleep deprivation is a major public health issue - but getting enough sleep is only one part of the puzzle. The health implications of sleep deprivation are deep and dangerous, leading to increased stress at the individual level as well as societal. It leads to increased healthcare costs, decreased work productivity, and an increased risk of accidents.

Why Are Millennials Sleep Deprived?

Millennials are often regarded negatively as the lazy generation - but is it really that simple?

More studies suggest that millennials aren’t lazy but instead are burned out. They face a multitude of stress-inducing factors that contribute to sleep deprivation. Unfortunately, the way that they react or confront these factors only adds to the toll that sleep deprivation takes.

Some of the most common challenges faced by millennials include financial and career issues, poor diet and exercise, technology use, and more.

In 2021, there are fewer jobs available, making it harder to save money and for millennials, to make student loan payments. The onslaught of the COVID-19 pandemic made situations even more dire, with many millennials uncertain about their futures.

Add all this up, and it’s no wonder why millennials are having a hard time getting the sleep they need.

Technology

One of the biggest issues behind why millennials are so sleep-deprived has to do with technology overuse.

Technology is everywhere but it’s particularly prevalent in the life of a millennial. More than 80% of all millennials report sleeping with a cell phone by the bed, at any point ready to respond to texts, answer phone calls, or even just browse social media. Most millennials stay on their phones until the minute they fall asleep.

The blue light from cell phones is even more damaging than that emitted from other devices, like computers and televisions, because it is positioned so close to the face. If you use your device right before bed, the blue light goes to your eyes and causes a state of alertness.

Not only that, but constantly being attached to technology is detrimental in the way that constantly being exposed to bad news makes us always alert and anxious. That alone can be exhausting.

To address this, sleep experts suggest assigning 20 to 60 minutes of tech-free time before bed. Whether you’re taking a warm shower, reading a book, or doing something else that relaxes you, take the time to consciously shift your brain away from its alert mode into a sleepier one.

Financial Strains

Millennials, like many Americans, have been taught that working hard will help them get ahead. While that’s normally true, housing shortages, stagnant wages, and other factors have forced or encouraged young Americans to pick up side-hustles.

Not only that, but coming to age during the 2008 recession was stressful and life-changing for many millennials. People of this age group tend to feel underpaid for the work they do and they’re also saddled with exorbitant student loan debt.

Money and financial concerns are major stressors.

However, when you don’t get enough downtime, that can increase the risk of burnout and all of the associated sleep problems.

By constantly staying in work mode, you’re making it harder for your body to relax and unwind. Some people even work on projects while laying in bed! This can cause your body to mentally associate the bed with work instead of sleep, making it harder for you to fall asleep or stay asleep later on.

Bad Habits

Poor coping behaviors and bad habits are other causes of stress that can affect your sleep.

Millennials are always on the go - and that often leads to an overreliance on convenience foods and snacks along with caffeine. Millennials are more likely to dine out and grab things like coffee to help provide quick fuel rather than long-lasting energy.

They’re also more likely to rely on things like alcohol to help them get through the day - something that not only takes a toll on your overall health but can also affect your sleep duration and quality.

Millennials tend to go to bed much later than others, with many still going past midnight. This is because sleep is often structured around work and commitment rather than the other way around.

However, even when they turn in, many millennials find it hard to snooze. Sleep doesn’t always come easy, even when there’s deep fatigue at play. That’s because they’re always thinking about work, which eats into rest and sleep time, plus the increased emphasis on success, individualism, and education have made us more competitive and focused on being perfect.

Of course, there’s also the overreliance that millennials have on their devices. One of the worst habits that millennials have, particularly compared to other generations, is staying on their phones long into the evening hours.

Poor Diet and Exercise

Millennials are more likely to dine out compared to other Americans of different age groups. Plus, our diets are high in refined carbohydrates and low in fiber, leading to blood sugar highs and lows. When your blood sugar isn’t balanced, you'll be more tired. Our diets also tend to be lacking in crucial vitamins and minerals, which can also increase the risk of chronic fatigue.

Ironically, it’s not a lack of caring that causes us to be this way - millennials reportedly =rank health as a top priority. However, they also snack more frequently and value convenience, which is problematic when it comes time to prepare a meal. Healthy choices simply aren’t always happening.

A poor diet can not only make it harder to fall asleep at night but it can also make us feel sleepier during the day even if we did log a full eight hours the night before. Making a conscious effort to balance meals with adequate fiber, fat, and protein to keep the blood sugar balanced is important, as is adding more vegetables and fruits to add fiber and vitamins. All of these tips can help fight fatigue.

A lack of exercise also plays a role in sleep and overall health. Exercise encourages the production of dopamine - so partaking in regular exercise will not only help keep you active but give you an opportunity to relax. You may fall asleep way better if you took the time to exercise earlier that day!

How Millennials Can Get More Sleep

As millennials deal with the myriad stressors brought on by modern life, it’s no wonder that they’re stressed out and unable to sleep. 

Fortunately, there are several ways you can get more sleep if you find yourself in this category.

One tip is to start following a more consistent sleep routine. Create a sleep schedule for yourself and try to budget for at least seven hours of sleep per night.

Beyond putting time for good sleep on your calendar, focus on the quality of sleep you get, too, in addition to the quantity. You can create a better bedroom by making a few simple changes. Make sure your bedroom is cool, ideally between 60 and 67 degrees, quiet, and dark. Consider using white noise as a sleep aid to help block out surrounding noises that may make it difficult for you to fall or stay asleep.

Try to clear up any clutter from your bedroom. The bedding should be clean and comfortable and you should consider using fragrances like peppermint, lavender, and valerian to induce a more peaceful, dreamy state.

Make sure your bedroom is set up for sleeping and sex only. Limit technology used in bed and remove extra furniture and gear (like televisions) from your room.

Try to avoid alcohol and caffeine before bedtime - if you can, skip the booze for about four hours before you go to bed and caffeine for about six hours before bedtime. Instead, eat lots of vegetables and fruits. Avoid eating too much food right before bedtime, though, which can cause digestive distress that may keep you awake late into the night.

Exercising daily is another thing you can do to encourage good health and better sleep. Even something as simple as a 20-minute walk will help you unwind and sleep better.

Last but not least, see what you can do to help clear your mind before you turn in. Do something relaxing before bed so that you aren't lying awake thinking about the stress of your day at night. Write your thoughts down in a journal or take a few moments to jot down your to-do list for the next day.

Millennials Sleep Tips For Getting Quality Rest They Need

It’s not your fault if you can't sleep. There are many reasons why millennials find it difficult to get the rest they need, but there's no reason to stay awake and worry about it!

Instead, no matter what age you might be, consider following these tips for better sleep so that you can be rested and productive tomorrow. 

Rebekah Pierce is a professional social blogger and has worked on several online publications including Citrus Sleep. Rebekah is an experienced content writer and copyeditor. You will find many of her works throughout CitrusSleep.com that cover a wide array of subjects including sleep education, natural, sleep products, electronics, fashion and many more. She is passionate about her work and family.

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