Why Sleep Matters for Gen Z and Millennials

Last updated: February 3, 2026

World Sleep Day takes place this year on Friday, March 13, 2026, and the theme is Sleep Well, Live Better.
https://worldsleepday.org/

I did not want to wait until then to share this blog, because sleep is directly connected to many of the topics we talk about more often at Like Charlie. Think of stress, social pressure, insecurity, doubt, and overstimulation. Sleep is not a luxury. It is a foundation.

Why sleep has so much impact

Sleep helps your body recover and recharge. During sleep, processes take place that you cannot make up for during the day with willpower or coffee.

What good sleep often gives you:

• More energy and steadier focus
• Better memory and faster learning
• More emotional resilience and less irritability
• Better recovery after exercise and busy days

When you do not get enough sleep, you often see the opposite. You are more likely to feel short-tempered, have more trouble concentrating, crave quick stimulation, and sometimes also feel more stressed.

Trimbos also explains that sleep is important for your mental health and shares practical tips to improve it.
https://www.trimbos.nl/kennis/mentale-gezondheid-preventie/slapen-is-goed-voor-je-mentale-gezondheid/

How much sleep do you need?

For most adults, the guideline is at least 7 hours a night, and often 7 to 9 hours is a good fit. This is mentioned by organisations such as the American Academy of Sleep Medicine and the Sleep Research Society.
https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/

The National Sleep Foundation also recommends 7 to 9 hours for young adults and adults.
https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Important: it is not only about the number of hours, but also about quality. If you consistently get enough hours and still feel tired, something else may be going on.

Gen Z, screens, and sleep

Gen Z and millennials live in a world full of screens, stimulation, and social comparison. And you often notice that most in the evening. A quick scroll can suddenly turn into an hour.

The Dutch National Institute for Public Health and the Environment explains that screen use in the hour before sleep is linked to more sleep problems in young people, such as falling asleep later and sleeping for a shorter time.
https://www.rivm.nl/publicaties/schermgebruik-blauw-licht-en-slaap

That does not mean you can never use a screen again. It mainly means that you can choose more consciously which habits actually help you.

Practical: 9 tips that really make a difference

Keep regular times
Go to bed around the same time each day and get up around the same time as well. This also helps in the weekend, or at least try not to create big differences.

Stop caffeine in time
Thuisarts advises not having caffeine in the 6 hours before you go to sleep.
https://www.thuisarts.nl/slecht-slapen

Make your bed a place for sleep
Try not to work or scroll in bed. That helps your brain learn again: bed means sleep.

Make your room sleep friendly
Cool, dark, and calm. If outside light bothers you, a sleep mask can help.

Choose a short evening routine
For example: shower, dim the lights, put your phone away, do five minutes of calm breathing, read, or listen to music.

Keep your phone out of your bedroom
If that feels like too much, start smaller: do not keep it on your bedside table. Put it on the other side of the room.

Do you overthink a lot?
Write down three things: what is on your mind, what can I do tomorrow, and what am I letting go of for now. That helps take it out of your head.

Do you wake up during the night?
Try not to fight being awake. Stay calm, do not look at the clock, and give yourself permission to fall asleep again.

Move during the day
It does not have to be intense, but daily movement matters. Even a walk counts.

Thuisarts also has a clear overview of sleep habits and what to do if you keep sleeping badly.
https://www.thuisarts.nl/slecht-slapen

Thuisarts also has a short page with practical tips:
https://www.thuisarts.nl/nieuws/zo-slaap-je-beter

A mini challenge for 7 days

If you do not know where to start, begin with this:

Day 1: choose a fixed wake-up time
Day 2: choose your caffeine cut-off moment
Day 3: keep your phone out of the bedroom
Day 4: dim the lights from a fixed time
Day 5: create a 10 minute evening routine
Day 6: get morning light with a short walk
Day 7: reflect: what worked, what did not

Small, manageable, and often already noticeable.

What this has to do with Like Charlie

Like Charlie exists to make mental health easier to talk about and to encourage open conversations. Sleep is an important foundation in that. When you sleep better, you often have more space to feel what you need, to set boundaries, and to talk honestly.

Our story prints are made to make important themes visible and to make conversations easier to start.
View all story print T shirts:
https://www.likecharlieclothing.com/collections/t-shirts

We have also developed a question card game to make real conversations easier in an accessible way, including about topics like stress, pressure, and sleep.
Discover the question card game:
https://www.likecharlieclothing.com/collections/vragenspellen

Read our story and find out who Charlie is:
https://www.likecharlieclothing.com/pages/het-verhaal

When it is a good idea to seek help

If you have had serious sleep problems for weeks or longer, almost fall asleep during the day, snore heavily, or often wake up short of breath, it is wise to contact your GP. Thuisarts explains that you and your GP can choose a treatment together if you keep sleeping badly.
https://www.thuisarts.nl/slecht-slapen

If you are struggling mentally, talk about it with someone you trust or seek support. Young people can go to In je bol and adults can go to MIND.
https://www.injebol.nl/
https://wijzijnmind.nl/

FAQ about sleep

These are questions often asked by Gen Z and millennials. Hopefully this helps you find something that fits you more quickly.

How do I fall asleep faster?

Start with one fixed 15 minute routine: dim the lights, put your screen away, and do something calm such as reading, breathing exercises, or listening to quiet music. Try to use your bed as much as possible only for sleep.
https://www.thuisarts.nl/slecht-slapen/ik-wil-beter-slapen-slaapadviezen

What helps with overthinking in bed?

Before going to sleep, write down three things: what is on your mind, what can I do tomorrow, and what am I letting go of for now. If you are still awake after 20 to 30 minutes, get out of bed for a while and do something boring in dim light.
https://www.thuisarts.nl/slecht-slapen

How much sleep do I really need?

For most adults, 7 hours or more per night is a good guideline. Many people do best with 7 to 9 hours.
https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/
https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/

Is sleeping in during the weekend bad?

A little extra sleep can help, but big differences often make your rhythm feel more unsettled. Try to shift your wake-up time by no more than 1 hour in the weekend. If you are constantly catching up on sleep, that is often a sign that you are not getting enough during the week.

Does melatonin help with a better sleep rhythm?

Melatonin is not for everyone and can also disrupt your rhythm if used incorrectly. It is better to start with light and rhythm first: daylight every morning, a fixed wake-up time, and dimming the lights in the evening.
https://www.thuisarts.nl/slecht-slapen/ik-wil-beter-slapen-slaapadviezen

How do screens affect my sleep?

Evening screen use is linked to more sleep problems, especially if you are on your phone or laptop in the hour before sleep. One simple step is to make the final 30 minutes before bed screen free.
https://www.rivm.nl/publicaties/schermgebruik-blauw-licht-en-slaap

Until what time can I have caffeine?

Thuisarts advises avoiding caffeine in the 6 hours before you go to sleep. This also applies to cola, energy drinks, and strong tea.
https://www.thuisarts.nl/slecht-slapen/ik-wil-beter-slapen-slaapadviezen

I wake up every night around 3 a.m. What can I do?

First check the basics: caffeine timing, alcohol, stress, temperature, and screens. If you wake up, do not look at the clock. Stay calm and only get out of bed if you notice you are staying awake. If this continues for weeks or if you are nearly falling asleep during the day, discuss it with your GP.
https://www.thuisarts.nl/slecht-slapen