Almost everyone experiences a poor night's sleep from time to time, but when problems falling asleep or staying asleep persist for weeks, they drain your energy, mood, and concentration. Sleep disorders are common and can usually be addressed effectively when their underlying causes are identified. Often, a combination of tension, habits, and external factors is involved. It's worth raising the issue early, before a burdensome cycle of worrying and sleeplessness becomes established.
Possible causes
Stress and Rumination
Worries, tension, or a 'carousel of thoughts' in the evening keep your body in wake mode and make falling asleep difficult.
Unfavorable Sleep Habits
Irregular times, screens late at night, caffeine or alcohol in the evening can disrupt your natural sleep rhythm.
Psychological Stress
Sleep disorders often accompany depressive moods, anxiety, or exhaustion and improve when these are also treated.
Physical Causes
Pain, nocturnal breathing pauses, thyroid issues, or hormonal changes can also impair sleep.
Typical steps at the doctor's office
- 1During the consultation, your sleep patterns throughout the day and night will be examined; often a simple sleep diary helps to reveal patterns.
- 2If necessary, physical causes such as thyroid issues, pain, or nocturnal breathing pauses will be considered and ruled out with simple examinations.
- 3Sleep-promoting habits will be discussed together and, if appropriate, targeted counseling or therapy that supports you in rediscovering healthy sleep.
What you can do yourself
- Maintain fixed wake-up and bedtimes, even on weekends, so your body can adjust to a rhythm.
- Keep your bedroom cool, dark, and quiet, and use your bed primarily for sleeping.
- In the evening, reduce screen time, heavy meals, caffeine, and alcohol, and instead cultivate a calm routine.
- Incorporate physical activity and daylight during the day; both promote deep and restorative nighttime sleep.
A consultation is advisable if your sleep problems persist for more than a few weeks, if you feel exhausted during the day, or if sleep becomes a constant concern. You should also reach out if you suspect that tension or psychological stress may be behind it. Your general practitioner as well as specialists in psychiatry and psychotherapy are the appropriate contacts.
Frequently asked questions
- How much sleep is actually normal?
- The need for sleep is individual and lies for most adults between seven and nine hours; some manage with somewhat less. What matters is less the number of hours than the feeling of being sufficiently rested and capable of performing well during the day.
- Are sleeping pills a good solution?
- Sleep-promoting habits and addressing the underlying causes are the priority and have more lasting effects. Whether additional support makes sense will be discussed with you individually; long-term use on your own initiative is not recommended.
- What can I do if I lie awake at night ruminating?
- If you lie awake for an extended period, feel free to get up and do something relaxing in dim light until you feel tired again. This way, your body doesn't associate the bed with lying awake and ruminating.
Not sure whether you should go or whom to see? Describe your symptoms — we'll find the right practice in your area.