As part of International Sleep Month, on March 26 from 14:00 to 15:00, an online panel discussion titled “8 Hours to Success” took place at Turība University. During the discussion, experts emphasized the significant impact of sleep on young people’s physical and mental health, academic performance, and overall well-being.

The discussion featured sleep specialist and physician Marta Celmiņa from the Children’s Hospital Epilepsy and Sleep Medicine Centre, who highlighted the importance of parental habits in shaping children’s sleep routines: “If parents do not have an organized sleep schedule, children adopt similar habits. This also applies to phone use before sleep and other behaviors that children later replicate in their daily lives”.

Certified nutrition specialist and Director of the “Nutrition” program at Turība University Guna Bīlande, emphasized that sleep hygiene is closely linked to diet and eating habits. She recommended having the last meal at least two hours before bedtime and paying attention to adequate water intake throughout the day to reduce the desire for snacks. She also pointed out that lack of sleep can influence eating behavior: “The body demands additional energy, so we often eat more than necessary to compensate for sleep deprivation. It’s best to start by changing one habit - changes should be evolutionary, not revolutionary”.

Psychologist and cognitive behavioral therapist Ilona Krone stressed that excessive focus on “trying to achieve” sleep can create additional tension. She also noted that lost sleep cannot be fully compensated, and daytime naps should not exceed 15-20 minutes.

Meanwhile, Raimonds Feldmanis, coach of Olympic 3x3 basketball champions and Director of the Turība University sports club, shared his experience on the importance of sleep in sports, especially when adapting to time zone changes during international competitions. He also highlighted the importance of an evening routine: “Going to bed can become a ritual that helps the body understand - it’s time to rest”.

Sleep is one of the cornerstones of a healthy lifestyle, yet today young people often sacrifice it due to studies, work, or the use of digital devices. The discussion addressed the consequences of insufficient sleep, including its impact on concentration, emotional stability, athletic performance, and long-term health.

Experts also discussed the amount of sleep young people need, the most common sleep disorders, the effects of nutrition and technology on sleep quality, and the role of sleep in achieving high academic and athletic results. Practical recommendations were also provided for improving sleep hygiene and developing healthy daily habits.

The panel discussion took place online on Turība University’s Facebook page and invited young people, parents, teachers, sports professionals, and anyone interested in youth well-being to join. The discussion was moderated by Haralds Burkovskis.

The discussion is available as a recording on the Turība University Facebook page.