Why Are We So Tired?
Written by Brandon Ruse
Do you often ask yourself, "why am I so tired?" If so, you're not alone. Many millennials, in particular, struggle to get even the bare minimum amount of recommended sleep. Between being unable to fall asleep at a reasonable hour and spending the night tossing and turning, waking up tired and unrested isn’t just the exception anymore: it’s the norm.
The fact is millennials don’t get sleep. What’s more surprising is during a recent study, 8 out of 10 millennials surveyed responded that they sleep with a cell phone.
In this blog, we’ll talk about some of the sleep habits we’ve become accustomed to sharing and what fellow millennial and health psychologist, Julia Kogan, PsyD, of drjuliakogan.com, says we can do to feel less tired. She specializes in helping people understand the connection between their stress response and sleep, to achieve higher energy levels and quality of sleep.
What are the sleeping habits of millennials?
How much do you sleep at night? I know those in our age group (27-42-year-olds) are all about being as productive as possible throughout the day (some of us don’t fall asleep until 12-2 AM or later).
As millennials, we are known for our busy lifestyles, with work, socializing, and other activities taking up much of our time throughout the day. This can lead to neglecting much-needed sleep, essential for maintaining good health and wellness.
More than one third of millennials responded to a recent survey sharing that they do not sleep a full eight hours. They reported that their sleeping schedules can be erratic, with many going to bed late, waking up early, exhausted, and continuously wondering why they feel groggy. The question is “Why?”.
Why are millennials sleep-deprived?
Sleep deprivation is a condition that occurs when an individual does not get enough sleep to feel rested and alert during the day. For most adults, sleep deprivation is one of the major fatigue causes you should look out for. This means getting less than 7-8 hours of sleep per night (or sleeping restlessly or waking up frequently) on a regular basis.
There are several reasons why millennials aren’t getting enough sleep:
Sedentary Lifestyles
Many millennials have jobs that require them to sit at a desk for long periods of time, which can lead to fatigue and tiredness.
Poor Sleep Habits
Many millennials have poor sleep habits due to the overuse of technology before bed. Millennials don't get sleep because their eyes are usually catching the next IG reel or snap that pops up on their home screen
Mental Health
One of the major reasons millennials don't get sleep isn’t just related to physical issues. Stress and anxiety can affect mental health, leading to insomnia or other sleep disorders.
5 Tips for Feeling Less Tired
If you’re waking up tired day after day (we may have something in common here!), hope isn’t lost. Fortunately, there are steps millennials can take to improve their sleep quality and feel less tired during the day. YMyHealth asked board-certified health psychologist and sleep doctor Julia Kogan, PsyD, what she would recommend millennials do to get more restful sleep at night.
Before we get into what you should do to get better sleep, let’s talk about why you might be so sleep-deprived in the first place. Dr. Kogan provided us with this quick list of common reasons why millennials have so many issues with getting proper sleep:
Poor sleep hygiene (especially interactions with devices and media)
Competing demands related to work, family, etc., and therefore not prioritizing sleep
High stress and anxiety
Medical conditions that are poorly managed or untreated (especially sleep apnea)
What can you do to improve your sleep tonight? Here are some tips to consider when trying to get your restful 8 hours of sleep:
Improve Sleep Hygiene
Sleep hygiene is one of the most important ways to avoid restlessness and feeling tired throughout the day. The best way to feel better during the day is to work on improving sleep quality and quantity.
Many people either don't prioritize sleep or they have trouble sleeping, so focusing on things they can do to improve sleep is a good first step. One of the ways to do that is sleep hygiene, but other factors are also involved.
Dr. Kogan told us, “Insomnia is the most common sleep disorder. The best way to prevent insomnia is to catch sleep problems early and address them rather than waiting until it is a full-blown insomnia disorder.” YMyHealth recommends that you make an appointment with your doctor as soon as you begin to notice symptoms of insomnia or sleep disturbances.
Try to create a realistic sleep schedule and stick to it. “It's important to differentiate between "ideal" and "realistic" and choose what is realistic,” Dr. Kogan said. She would encourage people to start backward by determining when they will wake up daily. This is what is most important, she told us, since waking up at the same time every day sets the circadian rhythm, one of the main processes involved in quality sleep.
From here, you’ll be able to determine what time you will go to sleep, and what Dr. Kogan calls a "buffer zone," a 30-60 minute window in which they will start preparing the body for sleep. This will involve turning off all devices and engaging in a relaxing activity, as well as an activity that will physically calm the body and mind related to deep relaxation.
Julia Kogan, PsyD, is a health psychologist who helps patients take charge of their nervous system’s stress response to improve their sleep and overall health and well-being. She created the Power Performance BluePrint, which has helped thousands of people achieve success in removing the heavy roadblocks preventing them from enjoying their lives and reaching professional success. To learn more about her practice, visit drjuliakogan.com.
Exercise Daily
Exercise is an excellent way to boost energy levels, reduce stress, and promote better sleep quality. If you’re able to stick to a consistent set of exercises, then do what works best for you
“If people are unsure of where to start, walking is always a great, free option. Otherwise, any activity that gets you moving counts as exercise,” Kogan suggests. “Generally, a combination of aerobic, resistance training, and balance or flexibility is recommended for overall health benefit and improved sleep.”
If you’re not up for a brisk run, try engaging in physical activity for at least 30 minutes daily, whether going for a run, practicing yoga, or simply walking around the block.
Chose whatever exercise routine and time that you know you will realistically be able to stick too. Yet, Dr. Kogan told us that it is best not to exercise right before bed since it can increase your energy—the opposite of what you are trying to do when it’s time for you to wind down before bedtime.
Eat a Healthy Diet
When it comes to eating healthy and staying in shape, Dr. Kogan doesn’t mince words. She reminded us that, “Diet and nutrition is related to weight which can have a big impact on sleep. Obesity and obesity-related conditions such as diabetes and sleep apnea can also disrupt sleep, which is highly correlated with the foods we consume.”
Eating a well-balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains can improve overall health and promote better sleep. Avoid consuming large meals, and sugary or caffeinated foods and drinks at least three hours before bedtime, as these can interfere with sleep quality.
Manage Stress
Dr. Kogan firmly believes in using stress-reducing techniques and attacking the root cause of sleeping disorders. She wants millennials to know that “a big root cause of insomnia is high stress and anxiety. Therefore, managing stress and anxiety is also a helpful way to improve sleep.”
Stress can significantly impact sleep quality, making falling and staying asleep harder. Consider practicing stress-reducing activities like mindfulness meditation, deep breathing exercises, or yoga to help calm your mind and promote relaxation.
Take Breaks
If you're feeling overwhelmed or fatigued during the day, taking short breaks can help recharge your energy levels and improve productivity. Try taking a quick walk outside, practicing stretching exercises, or simply closing your eyes and taking a few deep breaths to help clear your mind and refocus your energy.
So, before you go to your local drugstore for a sleeping pill, Dr. Kogan wants you to know that “outside of improving sleep, improving diet and increasing activity are great ways to improve energy and feel less tired.”
Remember, if you're consistently experiencing fatigue and exhaustion despite making lifestyle changes, it's important to seek the advice of a medical professional who can help identify and treat any underlying health issues.
The answer to “Why are we so tired?” is not too far beyond our reach.
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