The unrested

Sleep is a basic need and, like food or mobility, is subject to change over time. Kurt Tucholsky wrote at the beginning of the 19th century: «Give people more sleep - and they will be more awake when they are awake.» His statement seems more relevant than ever: our society is considered sleepless. And so are our children. The Zurich University of Applied Sciences took a close look at the data from the Swiss study on the media use and leisure behaviour of 12 to 19-year-olds to find out: What protects or threatens young people's relaxation? What differences are there in terms of time spent asleep, duration of sleep and perceived relaxation? In the following, I refute three widespread claims and provide some tips.

Assertion 1: If you sleep too little, you sleep worse!

It's not that simple. Because sleep duration can be measured objectively, sleep quality is only subjective. And lack of sleep or poor sleep quality can have different causes. Various factors are often responsible for this in adolescents, internal factors - puberty, hormones - and external factors - an early start to school, social pressure, the demands of school or teaching. Adolescents and their parents often have little influence on these factors.

Assertion 2: Those who sleep longer are more rested!

The JAMES figures do not confirm this. There are differences between the different parts of the country when it comes to sleep duration and feeling rested: although young people from German-speaking Switzerland sleep the least, they feel more rested than those from French-speaking Switzerland. And although young people in Ticino and French-speaking Switzerland sleep for almost the same amount of time, young people in Ticino are more relaxed. So Tucholsky is not confirmed.

Claim 3: Media in the children's room have no influence on sleep!

Quite the opposite. If media is present in the bedroom, it is also used more - not only before going to sleep, but also during the day. The two aspects influence each other: those who use media intensively during the day are also likely to do so before falling asleep. This leads to less sleep. Firstly, because it pushes back the onset of sleep. Secondly, because adolescents are more likely to be excited if they use media until shortly before falling asleep and do not fall asleep immediately afterwards. And thirdly, because the amount of blue light in the screens signals to the body: «It's daytime, stay awake!»

Is there any protection against lack of recovery?

Yes, there is. Here's how to help your child get enough sleep: Before bedtime: Let your child wind down by switching off all screens an hour before bedtime. This will also switch off the sleep-delaying influence of blue light. The JAMES study also showed that Swiss adolescents felt more relaxed if they did something with the family or read books before going to bed.
During sleep: Your child will sleep undisturbed if they switch off all mobile devices or set them to flight mode. And it is advisable for your child to use a conventional alarm clock instead of a mobile phone. This way you banish the mobile phone from his bedside table.

The JAMES study (Youth, Activities, Multimedia - Results Switzerland) is conducted every two years by the Zurich University of Applied Sciences ZHAW and Swisscom.