- A big problem that we notice is that children do not have time to sleep. It is particularly bad for children and young people who need their sleep, among other things, for learning in school, says Kumla Municipality's school psychologist Emma Cronberg.

The school's student health team turned to sleep researcher Serena Bauducco at Örebro University for help with organizing work on the sleep project. And this spring, class 7 C at the Vialund School in Kumla got to work after the model. It is both about teaching the subjects "biology" and "sports and health", but above all about helping students to plan their free time so that sleep can also be accommodated.

- Before, I did the homework late at night, but now I do them right after school instead. We have also received other tips, such as having a quiet moment in the evening, maybe reading a book or taking a bath, says Leia Eckerwall in 8C.

- I used the phone a lot. Maybe I slept five hours a night, but now I turn it off and sleep much better and I can cope more in school, says Emil Nyberg.

More than one in ten Swedes have sleep problems and that is twice as many as thirty years ago. Teens really need about nine hours of sleep per night and sleeping too little has negative consequences, according to research from the Stress Research Institute in Stockholm. In the short term, you become tired, irritated and have reduced functional ability, but in the longer term the risk of diabetes, burnout and depression increases.

The Vialund School thus considers that sleep is a school issue, as poor sleep can negatively impact students' school results and also lead to schooling. And maybe it is easier to listen to school than their parents.

- I had restrictions on screen time by my parents, but sometimes you ignore it and sometimes you just stay awake and think. But now I understand how important sleep is and it is easier to fall asleep, says Lisa Ramström in 8 C.

Will you continue with the project?

- Absolutely! We continue this for everyone who goes to the seven. We see it as part of our health promotion work, says school psychologist Emma Cronberg.

Today at 10am, sleep scientist Serena Bauducco will answer your questions about sleep.

Direct Report · The sleep scientist answers your questions about sleep

Post

6 min12.01

I am 23 years old and from 15 to 22 years I have been sleeping on average for about 6 hours a day and now I have tried to change the routines and now try to sleep 8 hours a day, but feel more tired than usual .. Why is it so?

Jonte

Hi Jonte! A difficult question, it can be due to many different things, such as what your life looks like today with work and leisure. It can also be about sleeping when we have different sleep rhythms. Some are evening people and others are morning people. That said, there are variations, but if you can sleep eight hours, it probably means you need it. You may be able to observe on the weekend how to sleep - when during the day and how many hours - to see what suits you well./Serena

SVT · Malin Gotlin

15 min11.52

So much fun with so many questions! Now we only have ten minutes left on this chat, but hopefully we can answer some more. / Malin Gotlin, moderator

SVT · Malin Gotlin

18 min11.49

Hey! I go to school, and it is very difficult to get 8-9 hours of sleep when I have a lot of school work. Is six hours of sleep enough or can it be harmful in some way to get too little?

Albin

Hello Albin! Yes, it can be difficult to catch up with everything, but your sleep is important and six hours sounds too little. One tip is to plan your homework right after school, or at least not late at night. Also, please see my answer in the chat to William about what the consequences of sleeping too little can have. / Serena

SVT · Malin Gotlin

23 min11.44

Every time I wake up I feel pissed. It was not so when I was younger, but has come in recent years. I'm 25. Is there anything wrong with me? What can I do to avoid feeling ill mentally and physically just every morning

Alexandra

Hi Alexandra! It is common to not feel best just when you wake up. Snoozing can make it worse. Try to get active right when you wake up, light a lamp and pull up the curtain, take a shower or do something that makes you feel good. Hope this can help! / Serena

SVT · Malin Gotlin

33 min11.34

Have heard of such apps that measure how deep you sleep and wake you up when you are not sleeping so heavily! Does it work? How do you know when you sleep deeply / lightly and can you, as well as plan, to wake up during a period where you sleep more easily so that you do not get as tired?

Karin

Hi Karin! I know that such apps exist and that they can "measure" sleep perfectly OK (they fit well with sleep diaries for example). It looks at how much you move during the night and in that way it estimates your deep sleep. But I don't really know how well they work if you want to wake up in a certain sleep cycle. I haven't put any research into it yet / Serena

SVT · Malin Gotlin

33 min11.34

How can you improve sleep while sleeping? Is there any way to sleep more effectively?

Wendy

Hi Cajsa! It depends on what you mean. If you think you would like to sleep less than you do, the body usually manages sleep itself, so if you have slept poorly / less one night you will sleep deeper the night after, but you can not change your own need for sleep. If you mean that you sleep anxiously and wake up during the night, there are various things you can do, such as being active during the day and getting enough daylight ./Serena

SVT · Malin Gotlin

1 tim11.10

Hey! I am soon 26 and have noticed that if I do not get between 10 - 12 hours of sleep then I am very tired and grumpy during the day but it is too much sleep that I have understood it? Even sometimes I can sleep up to 20 hours without waking. How do I get a more normal sleep?

David

Hello David! As I said, there are variations and you may need more than 8 hours of sleep. Then you may need to sleep much more than usual sometimes, for example if you are sick or have a lack of sleep and / or are jet lagged. It is important to have regular routines to get an even sleep (eg, try to go to bed and wake up at about the same time on weekends and weekdays), exercise and go to bed when you are tired (so that you do not lying in bed in "unnecessary" and maybe worried about not being able to fall asleep). / Serena

SVT · Malin Gotlin

1 hour10.58

Each time I go to bed it has at least 30 min to be able to sleep, so I can think of everything that I have done today and yesterday to o with can show up things that I have done a long time ago. Besides that if, for example, I have a test or something important o do the day after, it becomes even more difficult to sleep because I think very much, for example: on what will happen o, how should I do, I will in the test.
Hope you can give me some important advice or what to do 😥.
MVH Mustafa

Mustafa

Hi Mustafa! What you describe is very common, we have easy to think about things in the evening and night, after a whole day has passed and it calms down. One tip is that you plan your "worry time" before going to bed, so you don't have to do it just when you are going to sleep. If you still find things when you lie in bed, you can write it on a piece of paper and you can skip it until the next day. We are better off thinking about a good night's sleep! / Serena

SVT · Malin Gotlin

1 tim10.47

Hi Serena, I am 17 years old and have a tendency not to go to bed on time. Is it dangerous to sleep too little? What could be the consequences?

William

Hi William! Sleeping too little for periods is not dangerous, it happens to everyone! That said, the recommendation for your age is to sleep at least 8 hours. There are many studies that show that too little sleep is linked to poorer concentration and memory. There are also other consequences such as depression, worry, irritation. It also finds a link to physical disorders such as increased risk of cardiovascular disease and diabetes./Serena

SVT · Malin Gotlin

2 tim10.32

How common is Narcolepsy? And are there other "sleep attacks-related" diseases?
Because I am always tired, can always sleep, always need to sleep and get real sleep attacks which makes it physically difficult to keep my eyes open. What do I do?

Kim

Hello Kim! Narcolepsy is quite uncommon. When it comes to your problems, I think you should check it out at the health center and then you can be referred to the Sleep Unit at USÖ. / Serena

SVT · Malin Gotlin

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