Of the 365 days a year, millennials spend 63 of ’em completely stressed out—and that’s not good for their sleep schedules. Or their health.

According to a Mattress Firm–commissioned study that looked at the habits of 2,000 millennials, most spent more than four hours a day stressed out, and 71 percent woke up worrying about something at least three nights a week.

Most millennials spent more than four hours a day stressed out, and 71 percent woke up worrying about something at least three nights a week.

So where’s all this sleep-compromising stress originating? Money is the biggest stressor for the average millennial, as well as work-related issues—there’s a reason why so many folks are burning out by age 30. Secondary stress (like a loved one’s circumstances), and parents’ health issues also clock in near the top. Unsurprisingly, politics cause some uneasiness too, with 27 percent of participants expressing concern about the future of the country.

And if worrying cuts into precious sleep time, the stress can shape-shift into other arenas of everyday life: 70 percent of participants said they felt poor quality of sleep negatively impacted mental health and overall stress levels, leading them to feel “off,” become easily irritated, and make simple mistakes at work.

“The survey results show millennials spend a huge portion of their time fatigued by mental and emotional stress,” Sicily Dickenson, chief marketing officer for Mattress Firm, told the New York Post. “Results also indicate that many young Americans are not getting enough sleep, which will only serve to make things worse.”

Well, what’s a worry-worn, sleep-deprived millennial to do? The stress probably won’t simply evaporate like diffused essential oils, so it’s best to try and keep your nerves calmed as much as possible.

Meditate, stick to a solid workout schedule, eat a healthy diet, drink lots of water, and go to bed early. With your mental health in good shape, it’ll get easier to battle those daily stressors, one by one—and finally get a well-deserved night of shut-eye.

This self-care routine helped The Bachelorette‘s Rachel Lindsay get through her stressful season. And in case you need them (and, really, who doesn’t?), here are 10 ways to de-stress at work.