Sleep problems
What is it?
Sleep problems can occur in many different forms. For example, difficulty falling asleep, waking up frequently during the night, waking up too early, or sleeping a lot but still not feeling rested. Therefore there is no single definition of sleep problems; it depends on the type of sleep difficulty you are experiencing.
“Good” sleep looks different for everyone, although there is general consensus that most adults sleep between 7 and 9 hours per night. As you get older, this may become slightly shorter, around 7 to 8 hours. Some people naturally need less sleep and regularly sleep fewer than 7 hours per night; this can also be normal. It is common to take a little while to fall asleep and to wake up briefly a few times during the night.
Sleep is very important for your health, both mentally and physically. During sleep, restorative processes take place in the body. Your muscles relax, toxins are excreted and tissues repair themselves. Sleep also helps you process emotions and digest the events and impressions of the day.
How to recognise sleep problems?
There are different symptoms that point to a disturbed sleeping pattern – difficulty falling asleep, lying awake during the night, waking up frequently at night, or waking up too early. These problems can then lead to certain symptoms during the day, such as:
- Fatigue
- Difficulty concentrating
- Difficulty getting up in the morning
- Feeling irritable
- Becoming emotional more quickly
- Reduced alertness
- Lack of motivation or energy
Everyone experiences poor or insufficient sleep from time to time; this is completely normal. Sleep problems can have various causes, some of which are relatively easy to address. However, chronic and severe sleep problems may indicate a sleep disorder. If you have been struggling with sleep problems for several weeks or longer, it is advisable to consult your GP.
How do sleep problems develop?
Sleep problems are caused by a variety of reasons. Often, several factors play a role at the same time. For example, stress and worrying can make it harder to relax, making it more difficult to fall asleep or stay asleep. Physical complaints such as pain, itching, cramps, coughing or breathing problems can also disrupt your sleep.
Environmental factors can also affect your sleep. These include light or noise from the environment, a room that is too hot or too cold, or an uncomfortable place to sleep. An irregular sleep pattern can also contribute to sleep problems. If you go to bed or get up at different times every day, your biological clock can become unbalanced. Certain substances such as caffeine, alcohol, nicotine, cannabis or other drugs have a negative impact on your sleep. They can make it difficult to fall asleep or reduce the quality of your sleep.
Furthermore, too little physical activity during the day can reduce your body’s need for sleep at night. Screen use also plays a role. Too much screen time, especially using your phone, tablet or computer just before bedtime, can disrupt your natural sleep rhythm. Sleeping during the day or getting up late can also make you less tired in the evening.
Finally, daylight is important for a healthy sleep rhythm. When your eyes receive enough daylight during the day, your body produces melatonin. This hormone helps you feel sleepy in the evening and supports the process of falling asleep.
What can you do yourself?
Everything you do during the day when you are not asleep can influence your sleep at night. It can therefore be helpful to become aware of your daily habits and make choices that support healthy sleep. Small changes in your lifestyle can sometimes make a significant difference. Below are some practical things you can do to reduce or prevent sleep problems.
- Maintain a regular sleep schedule
Try to go to bed and get up at roughly the same time every day, including at weekends. A consistent routine helps your biological clock develop a stable sleep pattern. - Create calm around bedtime
A calm evening and morning routine can help your body prepare for sleep and start the day gently. For example, you might read a book, take a warm shower, or spend some time relaxing and consciously unwinding. - Limit screen use
The light from phones, tablets and computers can disrupt your sleep rhythm. Try to avoid screens for at least one hour before going to bed. - Ensure enough movement and daylight
Getting enough physical activity during the day and spending time outdoors helps your body maintain a healthy sleep rhythm. Daylight plays an important role in this, as it stimulates the production of melatonin in the body, the hormone that makes you feel sleepy. - Make your bedroom a comfortable place to sleep
A calm and comfortable bedroom can improve sleep quality. Make sure the room is dark, tidy and not too warm. A good mattress and a comfortable pillow are also important. - Use your bed only for sleep
Try to use your bed only for sleeping. Avoid working, eating or watching television in bed. This helps your body associate the bed with sleep. - Be mindful of substances
Caffeine, alcohol, nicotine and other substances can affect your sleep. Try to limit their use, especially in the evening. - Avoid sleeping during the day
Sleeping during the day can make it harder to feel tired in the evening. If you are very tired, a short power nap can help. Keep it brief: no longer than about 30 minutes. - Relaxation can help
Mindfulness, breathing exercises or other relaxation techniques can help calm both body and mind.
Keeping a sleep diary can provide insight into your sleep habits and possible causes of sleep problems. This can help you better understand what influences your sleep.
Help
It is important to know that having sleep problems in itself is not a medical disorder. However, we often see that sleep problems arise when there are also other psychological difficulties, such as anxiety disorders, depression or trauma.
Treatments in which sleep problems play a role are usually only reimbursed by health insurers if there is an official diagnosis.
FAQ
Normal sleep looks slightly different for everyone, but on average most adults sleep between 7 and 9 hours per night. It is also normal for it to take a little while to fall asleep and to wake up briefly a few times during the night.
This partly depends on the type of sleep difficulties you experience. However, there are several general things you can do to improve your sleep. These include maintaining a regular sleep schedule, getting enough physical activity and reducing screen time, caffeine and alcohol.
In principle, no. If you have had a poor night’s sleep and only slept for four hours, it is not advisable to try to sleep a lot of extra few hours the following night or during the weekend. This can disrupt your sleep rhythm. If you have slept poorly one night, it may help to take a short power nap during the day (maximum 30 minutes) or go to bed an hour earlier. This is usually sufficient and your body will naturally restore its balance.
