What is most important for a good night’s sleep – a consistent sleep schedule, a relaxing bedtime, or a sleep-friendly environment? This Spring, I had the opportunity to attend a captivating and eye-opening talk by Dr. Caroline Lustenberger at ETH Zurich’s Treffpunkt Science City. As a neuroscience researcher and lecturer at ETH Zurich, she shared insights from more than 15 years of sleep research, grounded in science but deeply relevant to our daily lives. What struck me most was her ability to translate complex neurobiological concepts into clear, relatable lessons about sleep. This is one of the most universal, yet misunderstood, aspects of human life.

Dr. Lustenberger opened her talk by inviting us not just to think of sleep as a biological function, but as a deeply personal and social issue. We learned that good sleep is not just about duration, but about timing, rhythm, and environment. Sleep is affected by stress, temperature, light exposure, and even societal pressures, from glorifying sleepless productivity to chasing the myth of “perfect sleep” with gadgets and routines that sometimes do more harm than good.

She introduced us to the science behind the two-process model of sleep, showing how our internal clock and sleep pressure work together or clash to determine how well we sleep. She made it clear that, while sleep is personal, it is not private: more than one-third of the Swiss population struggles with insomnia or disrupted rest. In a society that prizes performance, we are often too quick to overlook just how foundational sleep is to our well-being, cognition, emotional balance, and even social perception.

What resonated with me deeply was her call to treat sleep not as a performance metric, but as a human right. Her closing line: “Sleep is a human right. Deprivation is torture”, brought the point home. Sleep health is not just a personal goal but a societal responsibility.

If you have ever felt like you are chasing sleep or feel overwhelmed by a noise of conflicting advice online, I highly recommend checking out Professor Lustenberger’s co-authored book, “Dieses Buch ist zum Einschlafen” (English: This Book is for Falling Asleep). It bridges science and daily practice in a way that is both calming and empowering. Sleep problems have become a widespread issue. In the above book and in an interview with ETH News, Caroline describes the do’s (and don’ts) for when you can’t get to sleep.

Until then, switch off, breathe deeply, and sleep well. You deserve it. But, before that, don’t forget to let your friends and family members know about it.

Watch Caroline’s talk (in German) on our YouTube channel:

About Treffpunkt Science City

This event is part of why ETH Zurich is more than just a world-class technical university. ETH is a place where cutting-edge research is actively brought into conversation with society, through public dialogue, events, and education.

Treffpunkt Science City reflects ETH Zurich’s long-standing commitment to excellence in education, innovation, and outreach. By opening our lecture halls to the public and making complex science accessible, ETH fosters a culture of trust and curiosity. Events like this one help bridge the gap between research labs and real life, making knowledge available not just to students and researchers, but to citizens of all ages.

In an increasingly complex and fast-paced world, initiatives like this embody ETH Zürich’s role as a global, yet locally rooted, institution. From deep tech to daily health, from quantum computing to questions about how we sleep, ETH is pushing the frontiers of science and helping people live better, more informed lives.