Why Are Young People Sleeping Less? Role of Melatonin Deficiency

Have you noticed how many young people today complain of late-night scrolling, constant tiredness, or struggling to wake up on time? Sleep, once a natural rhythm, is slowly becoming a luxury. But why are youngsters sleeping less, and what does melatonin deficiency have to do with it?

The Modern Sleep Crisis

Studies show that teenagers and young adults are sleeping nearly 1.5 to 2 hours less than their parents did at the same age. Lack of proper rest is no longer just about “too much fun” or “late-night chatting.” It has deeper biological and lifestyle causes.

Melatonin – The Sleep Hormone

Melatonin is a natural hormone produced by the pineal gland in the brain. It acts like the body’s “sleep switch,” signaling when it’s time to rest. Normally, melatonin levels rise in the evening and drop in the morning, keeping our body clock in sync.

But for many young people, this cycle is disrupted – leading to delayed sleep, poor rest, and even insomnia.

Why Melatonin Deficiency Is Rising in Youth

• Excessive Screen Time: Blue light from phones and laptops suppresses melatonin production.
• Stress & Anxiety: Academic pressure, work stress, and overthinking delay melatonin release.
• Late-Night Eating & Caffeine: Energy drinks, coffee, and midnight snacks interfere with the natural sleep rhythm.
• Irregular Routines: Erratic sleep-wake cycles confuse the body clock, lowering melatonin release.

Health Risks of Poor Sleep in Young People

Chronic sleep loss is more than just feeling tired. It can lead to:

• Weakened immunity
• Reduced focus & memory
• Hormonal imbalance & mood swings
• Higher risk of obesity, diabetes, and heart problems

How to Boost Natural Melatonin Levels

Instead of depending only on sleep pills, small lifestyle changes can help restore melatonin balance:

• Limit screen time at least 1 hour before bed
• Follow a consistent sleep schedule
• Create a dark, cool, and quiet sleeping environment
• Eat melatonin-rich foods like walnuts, almonds, and cherries
• Spend time in natural sunlight during the day
• Practice relaxation techniques like meditation or deep breathing

When to Consider Melatonin Supplements?

For some young adults facing chronic insomnia or irregular sleep due to shift work or exams, melatonin supplements may be recommended under medical supervision. However, self-medication is not advised. Always consult a doctor before starting any supplement.

Recommended Sleep Support Products

• Blue Light Blocking Glasses
• Herbal Sleep Tea
• Melatonin + Vitamin D3 Supplements (Doctor Recommended)

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Final Thoughts

Young people are sleeping less not just because of lifestyle choices but also due to melatonin deficiency. Restoring the natural sleep cycle is essential for long-term health, productivity, and emotional balance. Remember, your body needs rest as much as it needs food and exercise.

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Disclaimer: This article is for educational purposes only. It does not replace medical advice. Please consult a healthcare professional before making any health-related decisions. AI-generated images have been used for illustration purposes only.