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1. Shard Calculation

Query:

Response:

Calculated Shard: 29 (from laksa184)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa029.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html","crawl_time":1776343038,"first_indexed_time":1648058881,"http_code":200,"src_unparsed":"org,informedhealth!www,\/sleep-disorders-and-problems-insomnia.html s443","src_root_hash":"12738047732225705229","history_drop_reason":null,"meta_title":"Sleep disorders and problems (insomnia) | informedhealth.org","meta_descriptions":["About a third of people have trouble sleeping. Some even have a sleep disorder. Read about the causes and treatment options."],"attrs_boilerpipe_text":"At a glance\nSleeping badly can make you feel exhausted during the day.\nRelaxation techniques, home remedies and different bedtime habits may help to improve mild sleep issues.\nA full-blown sleep disorder causes problems and stress in everyday life.\nCognitive behavioral therapy is often recommended then.\nPrescription medications (sleeping pills and sedatives) have many side effects and can quickly lead to dependence.\nIntroduction\nWe all know what it’s like to toss and turn at night, wondering how we’re going to make it through the next day. Occasional sleep problems are completely normal and nothing to worry about. But if you regularly have trouble sleeping and feel so exhausted that you can't get on with everyday life, you probably have a sleep disorder. Doctors consider a sleep problem to be a sleep disorder if it has been going on for more than a month.\nThere are many things you can do to help improve your sleep. They include relaxation techniques and changing your sleeping habits. It is also important to find ways to relieve stress and cope better with anxiety and worries. Sleeping pills are usually not a good idea – they're only considered for people with severe insomnia, and are then only used temporarily.\nA doctor can help you find out if your sleep problems are being caused by a physical or psychological condition, and let you know what the treatment options are.\nPeople who have trouble sleeping don't get enough restful sleep, and then feel tired and groggy the next day. Reasons for not getting enough good sleep include the following:\nNeeding a very long time to fall asleep\nNot sleeping soundly, and frequently waking up at night\nWaking up at night and taking a long time to fall back to sleep\nWaking up much too early and then not being able to fall asleep again\nIf you have more than three bad night’s sleep per week and this goes on for more than one month, and it's so bad that it reduces your quality of life, you have a sleep disorder known as insomnia. It can affect everything in your life. For instance, many people have trouble concentrating at work or when doing hobbies. They often think about their sleep problem and spend a lot of time worrying about its effects – especially at night.\nIt is not normal for healthy people of any age to regularly have a lot of trouble\ngetting to sleep and staying asleep\n. Different people need different amounts of sleep. Various factors play a role, including age:\nChildren over the age of six years usually sleep about nine hours each night.\nTeenagers typically sleep eight hours.\nAdults sleep about seven hours.\nPeople over the age of 80 generally only sleep about six hours.\nThese are only averages, though. Some people will need a little more or less sleep to feel rested.\nThe sleep times given here refer to what is known as the \"\ntotal sleep time\n.\" This starts when you fall asleep and ends when you are truly awake the next morning and get up. Any periods of being awake during the night are subtracted to arrive at the total sleep time. It’s perfectly normal to need about half an hour to fall asleep once you've turned off the lights, so there's no reason to worry if it takes that long.\nMany things can make it difficult to sleep, including:\nWorries and stress\nStressful life events, like a separation or serious illness\nAlcohol\nand drugs\nPain, needing to pee at night, or hot flushes\nSleepwalking\nPauses in breathing at night (\nsleep apnea\n)\nRestless legs syndrome\nGrinding your teeth (bruxism)\nCertain medications such as SSRIs (used to\ntreat depression\n)\nShift work\nNoise\nSome of these causes can be avoided. That is especially true for alcohol. Although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful.\nIf you sleep badly, you’re not alone: About a third of people have trouble either falling asleep or sleeping soundly through the night.\nRoughly 6 out of 100 people in Germany have a sleep disorder. These disorders are more common in women than in men. They can affect people at any age, even in early childhood.\nA sleep diary or smartphone app can help to work out what might be causing the problem. They can be used to keep a record of when your sleep wasn't very restful and what happened on those days. This can help to identify possible causes or a particular pattern. Doctors sometimes use these records to assess how severe the problems are.\nA trip to the doctor can help you find out why you're having trouble sleeping. In an in-depth talk, the doctor will ask about your symptoms, habits and anything that might be causing the problems. This may include questions about\nwhich medication you're taking, if any,\nwhether (and when) you consume alcohol, drinks containing caffeine, or drugs,\nwhether stress at home or work might play a role, including emotionally stressful events in your life, and\nwhether you're in any pain, or have a physical or mental illness.\nAs well as having a physical examination, you will have a blood test to find out whether an illness might be causing the sleep problems. If an illness\nis\nthe cause, the treatment will mainly focus on that. Illnesses that can affect your sleep include thyroid, heart, lung and chronic kidney disease. Mental illnesses such as\nanxiety\nor\ndepression\ncan also lead to trouble sleeping.\nIf there's reason to believe that other problems are affecting your sleep – like breathing problems or leg movements during the night – a\nsleep study\nmight be useful.\nThere is currently very little high-quality research on effective ways to treat sleep problems. Common approaches and home remedies include:\nImproved bedtime habits (sleep hygiene):\nFor example, only eating light meals and not drinking alcohol or caffeine-containing drinks before bedtime, using your bed for sleep only, and not going to bed until you're actually tired.\nRelaxation techniques\nlike progressive muscle relaxation or autogenic training.\nBreathing exercises and meditation.\nGentle physical exercise\nlike going for a walk in the evening, doing simple yoga exercises or tai chi.\nListening to music\n, especially before going to sleep\nHerbal sleeping pills and sedatives\nlike valerian.\nDietary supplements containing melatonin.\nHome remedies\nlike a cup of warm milk, or chamomile or valerian tea, a warm shower or bath, or a warm foot soak.\nIf you've been diagnosed with insomnia, possible treatments include:\nCognitive behavioral therapy\n:\nThis type of talking therapy can help to change thought patterns and behaviors that may be stopping you from sleeping well.\nMelatonin medication\nPrescription sleeping pills like\nbenzodiazepines\nand Z-drugs (benzodiazepine receptor agonists, otherwise known as \"BzRAs\"):\nThese should only be used for a limited period of time because they have a lot of side effects and can quickly lead to a dependence.\nComment on this page\nStay informed","attrs_markdown":"[Skip to content](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#main) [Skip to footer](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#footer)\n\n[![Logo of Gesundheitsinformation.de](https:\/\/www.informedhealth.org\/grafiken\/design\/iqwig_ih_logo-header-optimiert.svg)](https:\/\/www.informedhealth.org\/)\n\nMenu\n\n- [IQWiG](https:\/\/www.iqwig.de\/)\n- [Currently selected language:English](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html)\n  - 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[**Data protection policy**](https:\/\/www.informedhealth.org\/service\/data-protection-policy\/)\n  - [**Glossary**](https:\/\/www.informedhealth.org\/service\/glossary\/)\n\nFind\n\nFind\n\n[![Logo of Gesundheitsinformation.de](https:\/\/www.informedhealth.org\/grafiken\/design\/iqwig_ih_logo-header-optimiert.svg)](https:\/\/www.informedhealth.org\/)\n\nclose\n\n[Topic areas](https:\/\/www.informedhealth.org\/topic-areas\/)\n\nAbout us\n\n- [IQWiG](https:\/\/www.informedhealth.org\/about-us\/iqwig\/)\n- [InformedHealth](https:\/\/www.informedhealth.org\/about-us\/informedhealth\/)\n- [How our content is structured](https:\/\/www.informedhealth.org\/about-us\/how-our-content-is-structured\/)\n- [Our approach](https:\/\/www.informedhealth.org\/about-us\/our-approach\/)\n- [FAQs](https:\/\/www.informedhealth.org\/about-us\/faqs\/)\n- [Legal notice](https:\/\/www.informedhealth.org\/about-us\/legal-notice\/)\n\nService\n\n- [Newsletter](https:\/\/www.informedhealth.org\/service\/newsletter\/)\n- [Using news feeds](https:\/\/www.informedhealth.org\/service\/using-news-feeds\/)\n- [Contact us](https:\/\/www.informedhealth.org\/service\/contact-us\/)\n- [Data protection policy](https:\/\/www.informedhealth.org\/service\/data-protection-policy\/)\n- [Glossary](https:\/\/www.informedhealth.org\/service\/glossary\/)\n\n- **Accessibility and language**\n- [Deutsch](https:\/\/www.gesundheitsinformation.de\/schlafprobleme-und-schlafstoerungen-insomnie.html)\n- [English](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html)\n- [IQWiG](https:\/\/www.iqwig.de\/)\n\n- [Homepage](https:\/\/www.informedhealth.org\/ \"Link to homepage\")\n- [Topic areas](https:\/\/www.informedhealth.org\/topic-areas\/)\n- [Mental health, brain and nerves](https:\/\/www.informedhealth.org\/topic-areas\/mental-health-brain-and-nerves.html)\n- [Sleep disorders and problems (insomnia)](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html)\n# Sleep disorders and problems (insomnia)\n- Overview\n- Learn more\n- Extras\n\nIn this area\n\nOverview\n\n- [Introduction](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Introduction)\n- [Symptoms](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Symptoms)\n- [Causes](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Causes)\n- [Prevalence](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Prevalence)\n- [Diagnosis](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Diagnosis)\n- [Treatment](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Treatment)\n- [Further information](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Further-information)\n- [Sources](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#topic-sources)\n\nLearn more\n\n- [What can you do if you have trouble sleeping?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html)\n- [Problems sleeping – Information for teenagers](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html)\n- [Can cognitive behavioral therapy help?](https:\/\/www.informedhealth.org\/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html)\n- [Treating insomnia with sleeping pills and sedatives](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html)\n- [Coming off sleeping pills and sedatives](https:\/\/www.informedhealth.org\/insomnia-coming-off-sleeping-pills-and-sedatives.html)\n\nExtras\n\n- [What is “normal” sleep?](https:\/\/www.informedhealth.org\/what-is-normal-sleep_1899.html)\n- [How is our sleep regulated?](https:\/\/www.informedhealth.org\/how-is-our-sleep-regulated_46146.html)\n- [What happens in a sleep study?](https:\/\/www.informedhealth.org\/what-happens-in-a-sleep-study_1900.html)\n- [Quiz: Sleep and insomnia](https:\/\/www.informedhealth.org\/sleep-and-insomnia_12412.html)\n\nClose menu\n\nSleep disorders and problems (insomnia)\n\n- [Overview](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html)\n  [Overview]()\n  \n  - [Introduction](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html)\n  - [Symptoms](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Symptoms)\n  - [Causes](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Causes)\n  - [Prevalence](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Prevalence)\n  - [Diagnosis](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Diagnosis)\n  - [Treatment](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Treatment)\n  - [Further information](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Further-information)\n  \n  ![](https:\/\/www.informedhealth.org\/fotos\/schlafstoerungen\/panthermedia_19366114_800x533jpg_w461xh259.jpg)\n- [Learn more](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html)\n  [Learn more]()\n  \n  - [What can you do if you have trouble sleeping?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html)\n    - [Which bedtime habits can you change?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#Which-bedtime-habits-can-you-change)\n    - [Can napping during the day help?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#Can-napping-during-the-day-help)\n    - [How do relaxation techniques work?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#How-do-relaxation-techniques-work)\n    - [Can physical activity improve your sleep?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#Can-physical-activity-improve-your-sleep)\n    - [What about acupuncture and similar remedies?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#What-about-acupuncture-and-similar-remedies)\n    - [Can home remedies help?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#Can-home-remedies-help)\n    - [How can online programs help people with a sleep disorder?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html#How-can-online-programs-help-people-with-a-sleep-disorder)\n    [What can you do if you have trouble sleeping?]()\n  - [Problems sleeping – Information for teenagers](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html)\n    - [What might disturb your sleep?](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html#What-might-disturb-your-sleep)\n    - [What can you do to start sleeping better again?](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html#What-can-you-do-to-start-sleeping-better-again)\n    - [What if you argue with your parents about when you should go to bed?](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html#What-if-you-argue-with-your-parents-about-when-you)\n    - [What can you do if you don't start sleeping better?](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html#What-can-you-do-if-you-don't-start-sleeping-better)\n    [Problems sleeping – Information for teenagers]()\n  - [Can cognitive behavioral therapy help?](https:\/\/www.informedhealth.org\/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html)\n    - [How does cognitive behavioral therapy work?](https:\/\/www.informedhealth.org\/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html#How-does-cognitive-behavioral-therapy-work)\n    - [What can cognitive behavioral therapy do?](https:\/\/www.informedhealth.org\/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html#What-can-cognitive-behavioral-therapy-do)\n    - [Who can you go to for cognitive behavioral therapy?](https:\/\/www.informedhealth.org\/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html#Who-can-you-go-to-for-cognitive-behavioral-therapy)\n    [Can cognitive behavioral therapy help?]()\n  - [Treating insomnia with sleeping pills and sedatives](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html)\n    - [What medications can be used?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#What-medications-can-be-used)\n    - [Do herbal remedies help in sleep disorders?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#Do-herbal-remedies-help-in-sleep-disorders)\n    - [Are antihistamines suitable?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#Are-antihistamines-suitable)\n    - [Who is melatonin suitable for?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#Who-is-melatonin-suitable-for)\n    - [When are antidepressants used?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#When-are-antidepressants-used)\n    - [Could antipsychotics help?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#Could-antipsychotics-help)\n    - [What are the pros and cons of benzodiazepines?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#What-are-the-pros-and-cons-of-benzodiazepines)\n    - [How do Z-drugs compare to benzodiazepines?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#How-do-Z-drugs-compare-to-benzodiazepines)\n    - [What do you need to consider when using benzodiazepines and Z-drugs?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#What-do-you-need-to-consider-when-using-benzodiazepines)\n    - [When is a dual orexin antagonist (DORA) used?](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html#When-is-a-dual-orexin-antagonist-\$DORA\$-used)\n    [Treating insomnia with sleeping pills and sedatives]()\n  - [Coming off sleeping pills and sedatives](https:\/\/www.informedhealth.org\/insomnia-coming-off-sleeping-pills-and-sedatives.html)\n    - [How can you stop taking sleeping pills and sedatives?](https:\/\/www.informedhealth.org\/insomnia-coming-off-sleeping-pills-and-sedatives.html#How-can-you-stop-taking-sleeping-pills-and-sedatives)\n    - [How do people manage to stay off the medication?](https:\/\/www.informedhealth.org\/insomnia-coming-off-sleeping-pills-and-sedatives.html#How-do-people-manage-to-stay-off-the-medication)\n    - [How can psychological support help?](https:\/\/www.informedhealth.org\/insomnia-coming-off-sleeping-pills-and-sedatives.html#How-can-psychological-support-help)\n    [Coming off sleeping pills and sedatives]()\n- [Extras](https:\/\/www.informedhealth.org\/what-is-normal-sleep_1899.html)\n  [Extras]()\n  \n  - [What is “normal” sleep?](https:\/\/www.informedhealth.org\/what-is-normal-sleep_1899.html)\n  - [How is our sleep regulated?](https:\/\/www.informedhealth.org\/how-is-our-sleep-regulated_46146.html)\n  - [What happens in a sleep study?](https:\/\/www.informedhealth.org\/what-happens-in-a-sleep-study_1900.html)\n  - [Quiz: Sleep and insomnia](https:\/\/www.informedhealth.org\/sleep-and-insomnia_12412.html)\n\nAnchor navigation\n\n- [Introduction](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Introduction)\n- [Symptoms](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Symptoms)\n- [Causes](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Causes)\n- [Prevalence](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Prevalence)\n- [Diagnosis](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Diagnosis)\n- [Treatment](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Treatment)\n- [Further information](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#Further-information)\n- [Sources](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html#topic-sources)\n\n## At a glance\n- Sleeping badly can make you feel exhausted during the day.\n- Relaxation techniques, home remedies and different bedtime habits may help to improve mild sleep issues.\n- A full-blown sleep disorder causes problems and stress in everyday life.\n- Cognitive behavioral therapy is often recommended then.\n- Prescription medications (sleeping pills and sedatives) have many side effects and can quickly lead to dependence.\n\n## Introduction\n©  PantherMedia \/ Monkeybusiness Images\n\n![Photo of a woman lying awake in bed](https:\/\/www.informedhealth.org\/fotos\/schlafstoerungen\/panthermedia_19366114_800x533jpg_w510xh290.jpg)\n\nWe all know what it’s like to toss and turn at night, wondering how we’re going to make it through the next day. Occasional sleep problems are completely normal and nothing to worry about. But if you regularly have trouble sleeping and feel so exhausted that you can't get on with everyday life, you probably have a sleep disorder. Doctors consider a sleep problem to be a sleep disorder if it has been going on for more than a month.\n\nThere are many things you can do to help improve your sleep. They include relaxation techniques and changing your sleeping habits. It is also important to find ways to relieve stress and cope better with anxiety and worries. Sleeping pills are usually not a good idea – they're only considered for people with severe insomnia, and are then only used temporarily.\n\nA doctor can help you find out if your sleep problems are being caused by a physical or psychological condition, and let you know what the treatment options are.\n\n## Symptoms Informationen about \\$CMS\\_IF( ! tt\\_headline.isEmpty)\\$\\$CMS\\_VALUE(tt\\_headline.toText(false).convert2)\\$\\$CMS\\_ELSE\\$\\$CMS\\_VALUE(tt\\_textCategory.dataset.formData.tt\\_name.convert2)\\$\\$CMS\\_END\\_IF\\$\nPeople who have trouble sleeping don't get enough restful sleep, and then feel tired and groggy the next day. Reasons for not getting enough good sleep include the following:\n\n- Needing a very long time to fall asleep\n- Not sleeping soundly, and frequently waking up at night\n- Waking up at night and taking a long time to fall back to sleep\n- Waking up much too early and then not being able to fall asleep again\n\nIf you have more than three bad night’s sleep per week and this goes on for more than one month, and it's so bad that it reduces your quality of life, you have a sleep disorder known as insomnia. It can affect everything in your life. For instance, many people have trouble concentrating at work or when doing hobbies. They often think about their sleep problem and spend a lot of time worrying about its effects – especially at night.\n\nIt is not normal for healthy people of any age to regularly have a lot of trouble [getting to sleep and staying asleep](https:\/\/www.informedhealth.org\/what-is-normal-sleep_1899.html \"In brief: What is \\\"normal\\\" sleep?\"). Different people need different amounts of sleep. Various factors play a role, including age:\n\n- Children over the age of six years usually sleep about nine hours each night.\n- Teenagers typically sleep eight hours.\n- Adults sleep about seven hours.\n- People over the age of 80 generally only sleep about six hours.\n\nThese are only averages, though. Some people will need a little more or less sleep to feel rested.\n\nThe sleep times given here refer to what is known as the \"[total sleep time](https:\/\/www.informedhealth.org\/how-is-our-sleep-regulated_46146.html \"In brief: How is our sleep regulated?\").\" This starts when you fall asleep and ends when you are truly awake the next morning and get up. Any periods of being awake during the night are subtracted to arrive at the total sleep time. It’s perfectly normal to need about half an hour to fall asleep once you've turned off the lights, so there's no reason to worry if it takes that long.\n\n## Causes Informationen about \\$CMS\\_IF( ! tt\\_headline.isEmpty)\\$\\$CMS\\_VALUE(tt\\_headline.toText(false).convert2)\\$\\$CMS\\_ELSE\\$\\$CMS\\_VALUE(tt\\_textCategory.dataset.formData.tt\\_name.convert2)\\$\\$CMS\\_END\\_IF\\$\nMany things can make it difficult to sleep, including:\n\n- Worries and stress\n- Stressful life events, like a separation or serious illness\n- [Alcohol](https:\/\/www.informedhealth.org\/alcohol.html \"Topic: Alcohol\") and drugs\n- Pain, needing to pee at night, or hot flushes\n- Sleepwalking\n- Pauses in breathing at night ([sleep apnea](https:\/\/www.informedhealth.org\/obstructive-sleep-apnea.html \"Topic: Obstructive sleep apnea\"))\n- Restless legs syndrome\n- Grinding your teeth (bruxism)\n- Certain medications such as SSRIs (used to [treat depression](https:\/\/www.informedhealth.org\/how-effective-are-antidepressants.html \"Depression: How effective are antidepressants?\"))\n- Shift work\n- Noise\n\nSome of these causes can be avoided. That is especially true for alcohol. Although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful.\n\n## Prevalence Informationen about \\$CMS\\_IF( ! tt\\_headline.isEmpty)\\$\\$CMS\\_VALUE(tt\\_headline.toText(false).convert2)\\$\\$CMS\\_ELSE\\$\\$CMS\\_VALUE(tt\\_textCategory.dataset.formData.tt\\_name.convert2)\\$\\$CMS\\_END\\_IF\\$\nIf you sleep badly, you’re not alone: About a third of people have trouble either falling asleep or sleeping soundly through the night.\n\nRoughly 6 out of 100 people in Germany have a sleep disorder. These disorders are more common in women than in men. They can affect people at any age, even in early childhood.\n\n## Diagnosis Informationen about \\$CMS\\_IF( ! tt\\_headline.isEmpty)\\$\\$CMS\\_VALUE(tt\\_headline.toText(false).convert2)\\$\\$CMS\\_ELSE\\$\\$CMS\\_VALUE(tt\\_textCategory.dataset.formData.tt\\_name.convert2)\\$\\$CMS\\_END\\_IF\\$\nA sleep diary or smartphone app can help to work out what might be causing the problem. They can be used to keep a record of when your sleep wasn't very restful and what happened on those days. This can help to identify possible causes or a particular pattern. Doctors sometimes use these records to assess how severe the problems are.\n\nA trip to the doctor can help you find out why you're having trouble sleeping. In an in-depth talk, the doctor will ask about your symptoms, habits and anything that might be causing the problems. This may include questions about\n\n- which medication you're taking, if any,\n- whether (and when) you consume alcohol, drinks containing caffeine, or drugs,\n- whether stress at home or work might play a role, including emotionally stressful events in your life, and\n- whether you're in any pain, or have a physical or mental illness.\n\nAs well as having a physical examination, you will have a blood test to find out whether an illness might be causing the sleep problems. If an illness **is** the cause, the treatment will mainly focus on that. Illnesses that can affect your sleep include thyroid, heart, lung and chronic kidney disease. Mental illnesses such as [anxiety](https:\/\/www.informedhealth.org\/generalized-anxiety-disorder.html \"Topic: Generalized anxiety disorder\") or [depression](https:\/\/www.informedhealth.org\/depression.html \"Topic: Depression\") can also lead to trouble sleeping.\n\nIf there's reason to believe that other problems are affecting your sleep – like breathing problems or leg movements during the night – a [sleep study](https:\/\/www.informedhealth.org\/what-happens-in-a-sleep-study_1900.html \"In brief: What happens in a sleep study?\") might be useful.\n\n## Treatment Informationen about \\$CMS\\_IF( ! tt\\_headline.isEmpty)\\$\\$CMS\\_VALUE(tt\\_headline.toText(false).convert2)\\$\\$CMS\\_ELSE\\$\\$CMS\\_VALUE(tt\\_textCategory.dataset.formData.tt\\_name.convert2)\\$\\$CMS\\_END\\_IF\\$\nThere is currently very little high-quality research on effective ways to treat sleep problems. Common approaches and home remedies include:\n\n- **Improved bedtime habits (sleep hygiene):** For example, only eating light meals and not drinking alcohol or caffeine-containing drinks before bedtime, using your bed for sleep only, and not going to bed until you're actually tired.\n- **Relaxation techniques** like progressive muscle relaxation or autogenic training.\n- **Breathing exercises and meditation.**\n- **Gentle physical exercise** like going for a walk in the evening, doing simple yoga exercises or tai chi.\n- **Listening to music**, especially before going to sleep\n- **Herbal sleeping pills and sedatives** like valerian.\n- **Dietary supplements containing melatonin.**\n- **Home remedies** like a cup of warm milk, or chamomile or valerian tea, a warm shower or bath, or a warm foot soak.\n\nIf you've been diagnosed with insomnia, possible treatments include:\n\n- **[Cognitive behavioral therapy](https:\/\/www.informedhealth.org\/cognitive-behavioral-therapy-cbt.html \"In brief: Cognitive behavioral therapy\"):** This type of talking therapy can help to change thought patterns and behaviors that may be stopping you from sleeping well.\n- **Melatonin medication**\n- **Prescription sleeping pills like [benzodiazepines](https:\/\/www.informedhealth.org\/glossary\/benzodiazepines.html) and Z-drugs (benzodiazepine receptor agonists, otherwise known as \"BzRAs\"):** These should only be used for a limited period of time because they have a lot of side effects and can quickly lead to a dependence.\n\n### Learn more\n[What can you do if you have trouble sleeping?](https:\/\/www.informedhealth.org\/what-can-you-do-if-you-have-trouble-sleeping.html)   \n [Problems sleeping – Information for teenagers](https:\/\/www.informedhealth.org\/problems-sleeping-information-for-teenagers.html)   \n [Insomnia: Coming off sleeping pills and sedatives](https:\/\/www.informedhealth.org\/insomnia-coming-off-sleeping-pills-and-sedatives.html)   \n [Treating insomnia with sleeping pills and sedatives](https:\/\/www.informedhealth.org\/treating-insomnia-with-sleeping-pills-and-sedatives.html)    \n [Can cognitive behavioral therapy (CBT) help in severe insomnia?](https:\/\/www.informedhealth.org\/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html)\n\n## Further information Informationen about \\$CMS\\_IF( ! tt\\_headline.isEmpty)\\$\\$CMS\\_VALUE(tt\\_headline.toText(false).convert2)\\$\\$CMS\\_ELSE\\$\\$CMS\\_VALUE(tt\\_textCategory.dataset.formData.tt\\_name.convert2)\\$\\$CMS\\_END\\_IF\\$\nWhen people are ill or need medical advice, they usually go to see their family doctor first. Information about [health care in Germany](https:\/\/www.informedhealth.org\/health-care-in-germany.html \"Topic: Health care in Germany\") can help you to navigate the German health care system and [find a suitable doctor](https:\/\/www.informedhealth.org\/at-the-doctors.html \"Health care in Germany: At the doctor’s\"). You can use this [list of questions](https:\/\/www.informedhealth.org\/list-of-questions\/ \"List of questions for the doctor\") to [prepare for your appointment](https:\/\/www.informedhealth.org\/at-the-doctors.html#How-can-you-prepare \"How can I prepare myself?\").\n\nSources\n\nAlessi C, Vitiello MV. [Insomnia (primary) in older people: non-drug treatments](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25968443 \"PubMed summary\"). BMJ Clin Evid 2015: 2302.\n\nBruni O, Novelli L. [Sleep disorders in children](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21418676 \"PubMed summary\"). BMJ Clin Evid 2010: 2304.\n\nDeutsche Gesellschaft für Allgemeinmedizin und Familienmedizin (DEGAM). [Insomnie bei Erwachsenen](https:\/\/www.degam.de\/files\/Inhalte\/Leitlinien-Inhalte\/Dokumente\/Beteiligungen%20Leitlinien\/063-003_Insomnie\/oeffentlich\/063-003_DEGAM%20Anwenderversion_17-06-2017.pdf \"External link: degam.de (in German)\"). DEGAM-Anwenderversion zur S3-Leitlinie „Nicht erholsamer Schlaf\/Schlafstörungen“. AWMF-Registernr.: 063-003. 2017.\n\nEdinger JD, Arnedt JT, Bertisch SM et al. [Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine systematic review, meta-analysis, and GRADE assessment](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/33164741 \"PubMed summary\"). J Clin Sleep Med 2021; 17(2): 263-298.\n\nGalland BC, Taylor BJ, Elder DE, Herbison P. [Normal sleep patterns in infants and children: a systematic review of observational studies](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21784676 \"PubMed summary\"). Sleep Med Rev 2012; 16(3): 213-222.\n\nInstitute for Quality and Efficiency in Health Care (IQWiG, Germany). [Internet- or mobile-based cognitive behavioral therapy for insomnia. Evidence report for the S3 guideline on non-restorative sleep\/sleep disorders – Insomnia in adults](https:\/\/www.iqwig.de\/download\/v20-07a_internet-oder-mobilbasierte-kognitive-verhaltenstherapie-fuer-insomnie_evidenzbericht_v1-0.pdf \"External link: iqwig.de (in German)\") . Commission V20-07A. 2021.\n\nInstitute for Quality and Efficiency in Health Care (IQWiG, Germany). [Cognitive behavioral therapy for insomnia. Evidence report for the S3 guideline on non-restorative sleep\/sleep disorders – Insomnia in adults](https:\/\/www.iqwig.de\/download\/v20-07b_kognitive-verhaltenstherapie-fuer-insomnie_evidenzbericht_v1-0.pdf \"External link: iqwig.de (in German)\"); Commission V20-07B 2021.\n\nJespersen KV, Pando-Naude V, Koenig J et al. [Listening to music for insomnia in adults](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/36000763 \"PubMed summary\"). Cochrane Database Syst Rev 2022; (8): CD010459.\n\nOhayon MM, Carskadon MA, Guilleminault C, Vitiello MV. [Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan](https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15586779 \"PubMed summary\"). Sleep 2004; 27(7): 1255-1273.\n\nRiemann D, Baum A, Cohrs S et al. [S3-Leitlinie Nicht erholsamer Schlaf\/Schlafstörungen. Kapitel „Insomnie bei Erwachsenen“, Update 2016](https:\/\/link.springer.com\/article\/10.1007%2Fs11818-016-0097-x \"External link: link.springer.com (in German)\"). AWMF-Registernr.: 063-003. Somnologie 2017; 21(2): 2-44.\n\nSchlack R, Hapke U, Maske U et al. [Häufigkeit und Verteilung von Schlafproblemen und Insomnie in der deutschen Erwachsenenbevölkerung. Ergebnisse der Studie zur Gesundheit Erwachsener in Deutschland (DEGS1)](https:\/\/edoc.rki.de\/bitstream\/handle\/176904\/1502\/280M9cgqeFQY.pdf \"External link: edoc.rki.de (in German)\"). Bundesgesundheitsbl Gesundheitsforsch Gesundheitsschutz 2013; 5\/6: 740-748.\n\nSchwabe U, Ludwig WD. Arzneiverordnungs-Report 2020. Berlin: Springer; 2020.\n\nIQWiG health information is written with the aim of helping people understand the advantages and disadvantages of the main treatment options and health care services.\n\nBecause IQWiG is a German institute, some of the information provided here is specific to the German health care system. The suitability of any of the described options in an individual case can be determined by talking to a doctor. informedhealth.org can provide support for talks with doctors and other medical professionals, but cannot replace them. We do not offer individual consultations.\n\nOur information is based on the results of good-quality studies. It is written by a  [team](https:\/\/www.informedhealth.org\/about-us\/our-approach\/ \"About us\") of health care professionals, scientists and editors, and reviewed by external experts. You can find a detailed description of how our health information is produced and updated in our [methods](https:\/\/www.informedhealth.org\/service\/how-we-work.html \"methods\").\n\nComment on this page\n\nWe appreciate your opinion\\!\n\nWhat would you like to share with us?\n\nWe welcome any feedback and ideas - either via our form or by [gi-kontakt@iqwig.de](mailto:gi-kontakt@iqwig.de). We will review, but not publish, your ratings and comments. Your information will of course be treated confidentially. Fields marked with an asterisk (\\*) are required fields.\n\nPlease note that we do not provide individual advice on matters of health. You can read about where to find help and support in Germany in our information “[How can I find self-help groups and information centers?](https:\/\/www.informedhealth.org\/how-can-i-find-support-groups-and-information-centers-in-germany.html \"In brief: Self-help groups and information centers\")”\n\nPrint page\n\n[Sleep disorders and problems (insomnia)]()\n\n### Über diese Seite\n![Logo of InformedHealth](https:\/\/www.informedhealth.org\/grafiken\/design\/ih_signet.png)\n\nUpdated on July 31, 2024\n\nNext planned update: 2027\n\nHow we work\n\n### Publisher:\nInstitute for Quality and Efficiency in Health Care (IQWiG, Germany)\n\nAbout the institute and our team\n\nStay informed\n\nSubscribe to our [newsletter](https:\/\/www.informedhealth.org\/newsletter\/) or [newsfeed](https:\/\/www.informedhealth.org\/service\/using-news-feeds\/). You can find our growing collection of films on [YouTube](https:\/\/www.youtube.com\/channel\/UC1UbwJQhp_hUV4381h5c5BQ).\n\nPrint page\n\nRecommend page\n\nAbout us\n\n- [IQWiG](https:\/\/www.informedhealth.org\/about-us\/iqwig\/)\n- [InformedHealth](https:\/\/www.informedhealth.org\/about-us\/informedhealth\/)\n- [How our content is structured](https:\/\/www.informedhealth.org\/about-us\/how-our-content-is-structured\/)\n- [Our approach](https:\/\/www.informedhealth.org\/about-us\/our-approach\/)\n- [FAQs](https:\/\/www.informedhealth.org\/about-us\/faqs\/)\n- [Legal notice](https:\/\/www.informedhealth.org\/about-us\/legal-notice\/)\n\nService\n\n- [Newsletter](https:\/\/www.informedhealth.org\/service\/newsletter\/)\n- [Using news feeds](https:\/\/www.informedhealth.org\/service\/using-news-feeds\/)\n- [Contact us](https:\/\/www.informedhealth.org\/service\/contact-us\/)\n- [Data protection policy](https:\/\/www.informedhealth.org\/service\/data-protection-policy\/)\n- [Glossary](https:\/\/www.informedhealth.org\/service\/glossary\/)\n\n- [![Logo of the Institute for Quality and Efficiency in Health Care (IQWiG)](https:\/\/www.informedhealth.org\/grafiken\/design\/iqwig-logo.svg)](https:\/\/www.iqwig.de\/ \"IQWiG\")\n- The website InformedHealth.org is run by IQWiG. One of IQWiG's legal responsibilities is to provide the general public with easy-to-understand health information.\n\n- [![logo informedhealth](https:\/\/www.informedhealth.org\/grafiken\/design\/ih-signet_35x52.svg)]()\n- We follow the standards for evidence-based health information.  [Our approach](https:\/\/www.informedhealth.org\/about-us\/our-approach\/ \"Our approach\")\n\n[To the glossary entry](https:\/\/www.informedhealth.org\/sleep-disorders-and-problems-insomnia.html)","attrs_readable_markdown":"## At a glance\n- Sleeping badly can make you feel exhausted during the day.\n- Relaxation techniques, home remedies and different bedtime habits may help to improve mild sleep issues.\n- A full-blown sleep disorder causes problems and stress in everyday life.\n- Cognitive behavioral therapy is often recommended then.\n- Prescription medications (sleeping pills and sedatives) have many side effects and can quickly lead to dependence.\n\n## Introduction\n![Photo of a woman lying awake in bed](https:\/\/www.informedhealth.org\/fotos\/schlafstoerungen\/panthermedia_19366114_800x533jpg_w510xh290.jpg)\n\nWe all know what it’s like to toss and turn at night, wondering how we’re going to make it through the next day. Occasional sleep problems are completely normal and nothing to worry about. But if you regularly have trouble sleeping and feel so exhausted that you can't get on with everyday life, you probably have a sleep disorder. Doctors consider a sleep problem to be a sleep disorder if it has been going on for more than a month.\n\nThere are many things you can do to help improve your sleep. They include relaxation techniques and changing your sleeping habits. It is also important to find ways to relieve stress and cope better with anxiety and worries. Sleeping pills are usually not a good idea – they're only considered for people with severe insomnia, and are then only used temporarily.\n\nA doctor can help you find out if your sleep problems are being caused by a physical or psychological condition, and let you know what the treatment options are.\n\nPeople who have trouble sleeping don't get enough restful sleep, and then feel tired and groggy the next day. Reasons for not getting enough good sleep include the following:\n\n- Needing a very long time to fall asleep\n- Not sleeping soundly, and frequently waking up at night\n- Waking up at night and taking a long time to fall back to sleep\n- Waking up much too early and then not being able to fall asleep again\n\nIf you have more than three bad night’s sleep per week and this goes on for more than one month, and it's so bad that it reduces your quality of life, you have a sleep disorder known as insomnia. It can affect everything in your life. For instance, many people have trouble concentrating at work or when doing hobbies. They often think about their sleep problem and spend a lot of time worrying about its effects – especially at night.\n\nIt is not normal for healthy people of any age to regularly have a lot of trouble [getting to sleep and staying asleep](https:\/\/www.informedhealth.org\/what-is-normal-sleep_1899.html \"In brief: What is \\\"normal\\\" sleep?\"). Different people need different amounts of sleep. Various factors play a role, including age:\n\n- Children over the age of six years usually sleep about nine hours each night.\n- Teenagers typically sleep eight hours.\n- Adults sleep about seven hours.\n- People over the age of 80 generally only sleep about six hours.\n\nThese are only averages, though. Some people will need a little more or less sleep to feel rested.\n\nThe sleep times given here refer to what is known as the \"[total sleep time](https:\/\/www.informedhealth.org\/how-is-our-sleep-regulated_46146.html \"In brief: How is our sleep regulated?\").\" This starts when you fall asleep and ends when you are truly awake the next morning and get up. Any periods of being awake during the night are subtracted to arrive at the total sleep time. It’s perfectly normal to need about half an hour to fall asleep once you've turned off the lights, so there's no reason to worry if it takes that long.\n\nMany things can make it difficult to sleep, including:\n\n- Worries and stress\n- Stressful life events, like a separation or serious illness\n- [Alcohol](https:\/\/www.informedhealth.org\/alcohol.html \"Topic: Alcohol\") and drugs\n- Pain, needing to pee at night, or hot flushes\n- Sleepwalking\n- Pauses in breathing at night ([sleep apnea](https:\/\/www.informedhealth.org\/obstructive-sleep-apnea.html \"Topic: Obstructive sleep apnea\"))\n- Restless legs syndrome\n- Grinding your teeth (bruxism)\n- Certain medications such as SSRIs (used to [treat depression](https:\/\/www.informedhealth.org\/how-effective-are-antidepressants.html \"Depression: How effective are antidepressants?\"))\n- Shift work\n- Noise\n\nSome of these causes can be avoided. That is especially true for alcohol. Although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful.\n\nIf you sleep badly, you’re not alone: About a third of people have trouble either falling asleep or sleeping soundly through the night.\n\nRoughly 6 out of 100 people in Germany have a sleep disorder. These disorders are more common in women than in men. They can affect people at any age, even in early childhood.\n\nA sleep diary or smartphone app can help to work out what might be causing the problem. They can be used to keep a record of when your sleep wasn't very restful and what happened on those days. This can help to identify possible causes or a particular pattern. Doctors sometimes use these records to assess how severe the problems are.\n\nA trip to the doctor can help you find out why you're having trouble sleeping. In an in-depth talk, the doctor will ask about your symptoms, habits and anything that might be causing the problems. This may include questions about\n\n- which medication you're taking, if any,\n- whether (and when) you consume alcohol, drinks containing caffeine, or drugs,\n- whether stress at home or work might play a role, including emotionally stressful events in your life, and\n- whether you're in any pain, or have a physical or mental illness.\n\nAs well as having a physical examination, you will have a blood test to find out whether an illness might be causing the sleep problems. If an illness **is** the cause, the treatment will mainly focus on that. Illnesses that can affect your sleep include thyroid, heart, lung and chronic kidney disease. Mental illnesses such as [anxiety](https:\/\/www.informedhealth.org\/generalized-anxiety-disorder.html \"Topic: Generalized anxiety disorder\") or [depression](https:\/\/www.informedhealth.org\/depression.html \"Topic: Depression\") can also lead to trouble sleeping.\n\nIf there's reason to believe that other problems are affecting your sleep – like breathing problems or leg movements during the night – a [sleep study](https:\/\/www.informedhealth.org\/what-happens-in-a-sleep-study_1900.html \"In brief: What happens in a sleep study?\") might be useful.\n\nThere is currently very little high-quality research on effective ways to treat sleep problems. Common approaches and home remedies include:\n\n- **Improved bedtime habits (sleep hygiene):** For example, only eating light meals and not drinking alcohol or caffeine-containing drinks before bedtime, using your bed for sleep only, and not going to bed until you're actually tired.\n- **Relaxation techniques** like progressive muscle relaxation or autogenic training.\n- **Breathing exercises and meditation.**\n- **Gentle physical exercise** like going for a walk in the evening, doing simple yoga exercises or tai chi.\n- **Listening to music**, especially before going to sleep\n- **Herbal sleeping pills and sedatives** like valerian.\n- **Dietary supplements containing melatonin.**\n- **Home remedies** like a cup of warm milk, or chamomile or valerian tea, a warm shower or bath, or a warm foot soak.\n\nIf you've been diagnosed with insomnia, possible treatments include:\n\n- **[Cognitive behavioral therapy](https:\/\/www.informedhealth.org\/cognitive-behavioral-therapy-cbt.html \"In brief: Cognitive behavioral therapy\"):** This type of talking therapy can help to change thought patterns and behaviors that may be stopping you from sleeping well.\n- **Melatonin medication**\n- **Prescription sleeping pills like [benzodiazepines](https:\/\/www.informedhealth.org\/glossary\/benzodiazepines.html) and Z-drugs (benzodiazepine receptor agonists, otherwise known as \"BzRAs\"):** These should only be used for a limited period of time because they have a lot of side effects and can quickly lead to a dependence.\n\nComment on this page\n\nStay informed","meta_canonical":null}

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Boilerpipe Text	At a glance Sleeping badly can make you feel exhausted during the day. Relaxation techniques, home remedies and different bedtime habits may help to improve mild sleep issues. A full-blown sleep disorder causes problems and stress in everyday life. Cognitive behavioral therapy is often recommended then. Prescription medications (sleeping pills and sedatives) have many side effects and can quickly lead to dependence. Introduction We all know what it’s like to toss and turn at night, wondering how we’re going to make it through the next day. Occasional sleep problems are completely normal and nothing to worry about. But if you regularly have trouble sleeping and feel so exhausted that you can't get on with everyday life, you probably have a sleep disorder. Doctors consider a sleep problem to be a sleep disorder if it has been going on for more than a month. There are many things you can do to help improve your sleep. They include relaxation techniques and changing your sleeping habits. It is also important to find ways to relieve stress and cope better with anxiety and worries. Sleeping pills are usually not a good idea – they're only considered for people with severe insomnia, and are then only used temporarily. A doctor can help you find out if your sleep problems are being caused by a physical or psychological condition, and let you know what the treatment options are. People who have trouble sleeping don't get enough restful sleep, and then feel tired and groggy the next day. Reasons for not getting enough good sleep include the following: Needing a very long time to fall asleep Not sleeping soundly, and frequently waking up at night Waking up at night and taking a long time to fall back to sleep Waking up much too early and then not being able to fall asleep again If you have more than three bad night’s sleep per week and this goes on for more than one month, and it's so bad that it reduces your quality of life, you have a sleep disorder known as insomnia. It can affect everything in your life. For instance, many people have trouble concentrating at work or when doing hobbies. They often think about their sleep problem and spend a lot of time worrying about its effects – especially at night. It is not normal for healthy people of any age to regularly have a lot of trouble getting to sleep and staying asleep . Different people need different amounts of sleep. Various factors play a role, including age: Children over the age of six years usually sleep about nine hours each night. Teenagers typically sleep eight hours. Adults sleep about seven hours. People over the age of 80 generally only sleep about six hours. These are only averages, though. Some people will need a little more or less sleep to feel rested. The sleep times given here refer to what is known as the " total sleep time ." This starts when you fall asleep and ends when you are truly awake the next morning and get up. Any periods of being awake during the night are subtracted to arrive at the total sleep time. It’s perfectly normal to need about half an hour to fall asleep once you've turned off the lights, so there's no reason to worry if it takes that long. Many things can make it difficult to sleep, including: Worries and stress Stressful life events, like a separation or serious illness Alcohol and drugs Pain, needing to pee at night, or hot flushes Sleepwalking Pauses in breathing at night ( sleep apnea ) Restless legs syndrome Grinding your teeth (bruxism) Certain medications such as SSRIs (used to treat depression ) Shift work Noise Some of these causes can be avoided. That is especially true for alcohol. Although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful. If you sleep badly, you’re not alone: About a third of people have trouble either falling asleep or sleeping soundly through the night. Roughly 6 out of 100 people in Germany have a sleep disorder. These disorders are more common in women than in men. They can affect people at any age, even in early childhood. A sleep diary or smartphone app can help to work out what might be causing the problem. They can be used to keep a record of when your sleep wasn't very restful and what happened on those days. This can help to identify possible causes or a particular pattern. Doctors sometimes use these records to assess how severe the problems are. A trip to the doctor can help you find out why you're having trouble sleeping. In an in-depth talk, the doctor will ask about your symptoms, habits and anything that might be causing the problems. This may include questions about which medication you're taking, if any, whether (and when) you consume alcohol, drinks containing caffeine, or drugs, whether stress at home or work might play a role, including emotionally stressful events in your life, and whether you're in any pain, or have a physical or mental illness. As well as having a physical examination, you will have a blood test to find out whether an illness might be causing the sleep problems. If an illness is the cause, the treatment will mainly focus on that. Illnesses that can affect your sleep include thyroid, heart, lung and chronic kidney disease. Mental illnesses such as anxiety or depression can also lead to trouble sleeping. If there's reason to believe that other problems are affecting your sleep – like breathing problems or leg movements during the night – a sleep study might be useful. There is currently very little high-quality research on effective ways to treat sleep problems. Common approaches and home remedies include: Improved bedtime habits (sleep hygiene): For example, only eating light meals and not drinking alcohol or caffeine-containing drinks before bedtime, using your bed for sleep only, and not going to bed until you're actually tired. Relaxation techniques like progressive muscle relaxation or autogenic training. Breathing exercises and meditation. Gentle physical exercise like going for a walk in the evening, doing simple yoga exercises or tai chi. Listening to music , especially before going to sleep Herbal sleeping pills and sedatives like valerian. Dietary supplements containing melatonin. Home remedies like a cup of warm milk, or chamomile or valerian tea, a warm shower or bath, or a warm foot soak. If you've been diagnosed with insomnia, possible treatments include: Cognitive behavioral therapy : This type of talking therapy can help to change thought patterns and behaviors that may be stopping you from sleeping well. Melatonin medication Prescription sleeping pills like benzodiazepines and Z-drugs (benzodiazepine receptor agonists, otherwise known as "BzRAs"): These should only be used for a limited period of time because they have a lot of side effects and can quickly lead to a dependence. Comment on this page Stay informed
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[Sleep disorders and problems (insomnia)](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html) # Sleep disorders and problems (insomnia) - Overview - Learn more - Extras In this area Overview - [Introduction](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Introduction) - [Symptoms](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Symptoms) - [Causes](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Causes) - [Prevalence](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Prevalence) - [Diagnosis](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Diagnosis) - [Treatment](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Treatment) - [Further information](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Further-information) - [Sources](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#topic-sources) Learn more - [What can you do if you have trouble sleeping?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html) - [Problems sleeping – Information for teenagers](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html) - [Can cognitive behavioral therapy help?](https://www.informedhealth.org/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html) - [Treating insomnia with sleeping pills and sedatives](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html) - [Coming off sleeping pills and sedatives](https://www.informedhealth.org/insomnia-coming-off-sleeping-pills-and-sedatives.html) Extras - [What is “normal” sleep?](https://www.informedhealth.org/what-is-normal-sleep_1899.html) - [How is our sleep regulated?](https://www.informedhealth.org/how-is-our-sleep-regulated_46146.html) - [What happens in a sleep study?](https://www.informedhealth.org/what-happens-in-a-sleep-study_1900.html) - [Quiz: Sleep and insomnia](https://www.informedhealth.org/sleep-and-insomnia_12412.html) Close menu Sleep disorders and problems (insomnia) - [Overview](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html) [Overview]() - [Introduction](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html) - [Symptoms](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Symptoms) - [Causes](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Causes) - [Prevalence](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Prevalence) - [Diagnosis](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Diagnosis) - [Treatment](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Treatment) - [Further information](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Further-information) ![](https://www.informedhealth.org/fotos/schlafstoerungen/panthermedia_19366114_800x533jpg_w461xh259.jpg) - [Learn more](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html) [Learn more]() - [What can you do if you have trouble sleeping?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html) - [Which bedtime habits can you change?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#Which-bedtime-habits-can-you-change) - [Can napping during the day help?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#Can-napping-during-the-day-help) - [How do relaxation techniques work?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#How-do-relaxation-techniques-work) - [Can physical activity improve your sleep?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#Can-physical-activity-improve-your-sleep) - [What about acupuncture and similar remedies?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#What-about-acupuncture-and-similar-remedies) - [Can home remedies help?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#Can-home-remedies-help) - [How can online programs help people with a sleep disorder?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html#How-can-online-programs-help-people-with-a-sleep-disorder) [What can you do if you have trouble sleeping?]() - [Problems sleeping – Information for teenagers](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html) - [What might disturb your sleep?](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html#What-might-disturb-your-sleep) - [What can you do to start sleeping better again?](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html#What-can-you-do-to-start-sleeping-better-again) - [What if you argue with your parents about when you should go to bed?](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html#What-if-you-argue-with-your-parents-about-when-you) - [What can you do if you don't start sleeping better?](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html#What-can-you-do-if-you-don't-start-sleeping-better) [Problems sleeping – Information for teenagers]() - [Can cognitive behavioral therapy help?](https://www.informedhealth.org/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html) - [How does cognitive behavioral therapy work?](https://www.informedhealth.org/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html#How-does-cognitive-behavioral-therapy-work) - [What can cognitive behavioral therapy do?](https://www.informedhealth.org/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html#What-can-cognitive-behavioral-therapy-do) - [Who can you go to for cognitive behavioral therapy?](https://www.informedhealth.org/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html#Who-can-you-go-to-for-cognitive-behavioral-therapy) [Can cognitive behavioral therapy help?]() - [Treating insomnia with sleeping pills and sedatives](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html) - [What medications can be used?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#What-medications-can-be-used) - [Do herbal remedies help in sleep disorders?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#Do-herbal-remedies-help-in-sleep-disorders) - [Are antihistamines suitable?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#Are-antihistamines-suitable) - [Who is melatonin suitable for?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#Who-is-melatonin-suitable-for) - [When are antidepressants used?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#When-are-antidepressants-used) - [Could antipsychotics help?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#Could-antipsychotics-help) - [What are the pros and cons of benzodiazepines?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#What-are-the-pros-and-cons-of-benzodiazepines) - [How do Z-drugs compare to benzodiazepines?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#How-do-Z-drugs-compare-to-benzodiazepines) - [What do you need to consider when using benzodiazepines and Z-drugs?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#What-do-you-need-to-consider-when-using-benzodiazepines) - [When is a dual orexin antagonist (DORA) used?](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html#When-is-a-dual-orexin-antagonist-$DORA$-used) [Treating insomnia with sleeping pills and sedatives]() - [Coming off sleeping pills and sedatives](https://www.informedhealth.org/insomnia-coming-off-sleeping-pills-and-sedatives.html) - [How can you stop taking sleeping pills and sedatives?](https://www.informedhealth.org/insomnia-coming-off-sleeping-pills-and-sedatives.html#How-can-you-stop-taking-sleeping-pills-and-sedatives) - [How do people manage to stay off the medication?](https://www.informedhealth.org/insomnia-coming-off-sleeping-pills-and-sedatives.html#How-do-people-manage-to-stay-off-the-medication) - [How can psychological support help?](https://www.informedhealth.org/insomnia-coming-off-sleeping-pills-and-sedatives.html#How-can-psychological-support-help) [Coming off sleeping pills and sedatives]() - [Extras](https://www.informedhealth.org/what-is-normal-sleep_1899.html) [Extras]() - [What is “normal” sleep?](https://www.informedhealth.org/what-is-normal-sleep_1899.html) - [How is our sleep regulated?](https://www.informedhealth.org/how-is-our-sleep-regulated_46146.html) - [What happens in a sleep study?](https://www.informedhealth.org/what-happens-in-a-sleep-study_1900.html) - [Quiz: Sleep and insomnia](https://www.informedhealth.org/sleep-and-insomnia_12412.html) Anchor navigation - [Introduction](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Introduction) - [Symptoms](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Symptoms) - [Causes](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Causes) - [Prevalence](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Prevalence) - [Diagnosis](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Diagnosis) - [Treatment](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Treatment) - [Further information](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#Further-information) - [Sources](https://www.informedhealth.org/sleep-disorders-and-problems-insomnia.html#topic-sources) ## At a glance - Sleeping badly can make you feel exhausted during the day. - Relaxation techniques, home remedies and different bedtime habits may help to improve mild sleep issues. - A full-blown sleep disorder causes problems and stress in everyday life. - Cognitive behavioral therapy is often recommended then. - Prescription medications (sleeping pills and sedatives) have many side effects and can quickly lead to dependence. ## Introduction © PantherMedia / Monkeybusiness Images ![Photo of a woman lying awake in bed](https://www.informedhealth.org/fotos/schlafstoerungen/panthermedia_19366114_800x533jpg_w510xh290.jpg) We all know what it’s like to toss and turn at night, wondering how we’re going to make it through the next day. Occasional sleep problems are completely normal and nothing to worry about. But if you regularly have trouble sleeping and feel so exhausted that you can't get on with everyday life, you probably have a sleep disorder. Doctors consider a sleep problem to be a sleep disorder if it has been going on for more than a month. There are many things you can do to help improve your sleep. They include relaxation techniques and changing your sleeping habits. It is also important to find ways to relieve stress and cope better with anxiety and worries. Sleeping pills are usually not a good idea – they're only considered for people with severe insomnia, and are then only used temporarily. A doctor can help you find out if your sleep problems are being caused by a physical or psychological condition, and let you know what the treatment options are. ## Symptoms Informationen about \$CMS\_IF( ! tt\_headline.isEmpty)\$\$CMS\_VALUE(tt\_headline.toText(false).convert2)\$\$CMS\_ELSE\$\$CMS\_VALUE(tt\_textCategory.dataset.formData.tt\_name.convert2)\$\$CMS\_END\_IF\$ People who have trouble sleeping don't get enough restful sleep, and then feel tired and groggy the next day. Reasons for not getting enough good sleep include the following: - Needing a very long time to fall asleep - Not sleeping soundly, and frequently waking up at night - Waking up at night and taking a long time to fall back to sleep - Waking up much too early and then not being able to fall asleep again If you have more than three bad night’s sleep per week and this goes on for more than one month, and it's so bad that it reduces your quality of life, you have a sleep disorder known as insomnia. It can affect everything in your life. For instance, many people have trouble concentrating at work or when doing hobbies. They often think about their sleep problem and spend a lot of time worrying about its effects – especially at night. It is not normal for healthy people of any age to regularly have a lot of trouble [getting to sleep and staying asleep](https://www.informedhealth.org/what-is-normal-sleep_1899.html "In brief: What is \"normal\" sleep?"). Different people need different amounts of sleep. Various factors play a role, including age: - Children over the age of six years usually sleep about nine hours each night. - Teenagers typically sleep eight hours. - Adults sleep about seven hours. - People over the age of 80 generally only sleep about six hours. These are only averages, though. Some people will need a little more or less sleep to feel rested. The sleep times given here refer to what is known as the "[total sleep time](https://www.informedhealth.org/how-is-our-sleep-regulated_46146.html "In brief: How is our sleep regulated?")." This starts when you fall asleep and ends when you are truly awake the next morning and get up. Any periods of being awake during the night are subtracted to arrive at the total sleep time. It’s perfectly normal to need about half an hour to fall asleep once you've turned off the lights, so there's no reason to worry if it takes that long. ## Causes Informationen about \$CMS\_IF( ! tt\_headline.isEmpty)\$\$CMS\_VALUE(tt\_headline.toText(false).convert2)\$\$CMS\_ELSE\$\$CMS\_VALUE(tt\_textCategory.dataset.formData.tt\_name.convert2)\$\$CMS\_END\_IF\$ Many things can make it difficult to sleep, including: - Worries and stress - Stressful life events, like a separation or serious illness - [Alcohol](https://www.informedhealth.org/alcohol.html "Topic: Alcohol") and drugs - Pain, needing to pee at night, or hot flushes - Sleepwalking - Pauses in breathing at night ([sleep apnea](https://www.informedhealth.org/obstructive-sleep-apnea.html "Topic: Obstructive sleep apnea")) - Restless legs syndrome - Grinding your teeth (bruxism) - Certain medications such as SSRIs (used to [treat depression](https://www.informedhealth.org/how-effective-are-antidepressants.html "Depression: How effective are antidepressants?")) - Shift work - Noise Some of these causes can be avoided. That is especially true for alcohol. Although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful. ## Prevalence Informationen about \$CMS\_IF( ! tt\_headline.isEmpty)\$\$CMS\_VALUE(tt\_headline.toText(false).convert2)\$\$CMS\_ELSE\$\$CMS\_VALUE(tt\_textCategory.dataset.formData.tt\_name.convert2)\$\$CMS\_END\_IF\$ If you sleep badly, you’re not alone: About a third of people have trouble either falling asleep or sleeping soundly through the night. Roughly 6 out of 100 people in Germany have a sleep disorder. These disorders are more common in women than in men. They can affect people at any age, even in early childhood. ## Diagnosis Informationen about \$CMS\_IF( ! tt\_headline.isEmpty)\$\$CMS\_VALUE(tt\_headline.toText(false).convert2)\$\$CMS\_ELSE\$\$CMS\_VALUE(tt\_textCategory.dataset.formData.tt\_name.convert2)\$\$CMS\_END\_IF\$ A sleep diary or smartphone app can help to work out what might be causing the problem. They can be used to keep a record of when your sleep wasn't very restful and what happened on those days. This can help to identify possible causes or a particular pattern. Doctors sometimes use these records to assess how severe the problems are. A trip to the doctor can help you find out why you're having trouble sleeping. In an in-depth talk, the doctor will ask about your symptoms, habits and anything that might be causing the problems. This may include questions about - which medication you're taking, if any, - whether (and when) you consume alcohol, drinks containing caffeine, or drugs, - whether stress at home or work might play a role, including emotionally stressful events in your life, and - whether you're in any pain, or have a physical or mental illness. As well as having a physical examination, you will have a blood test to find out whether an illness might be causing the sleep problems. If an illness is the cause, the treatment will mainly focus on that. Illnesses that can affect your sleep include thyroid, heart, lung and chronic kidney disease. Mental illnesses such as [anxiety](https://www.informedhealth.org/generalized-anxiety-disorder.html "Topic: Generalized anxiety disorder") or [depression](https://www.informedhealth.org/depression.html "Topic: Depression") can also lead to trouble sleeping. If there's reason to believe that other problems are affecting your sleep – like breathing problems or leg movements during the night – a [sleep study](https://www.informedhealth.org/what-happens-in-a-sleep-study_1900.html "In brief: What happens in a sleep study?") might be useful. ## Treatment Informationen about \$CMS\_IF( ! tt\_headline.isEmpty)\$\$CMS\_VALUE(tt\_headline.toText(false).convert2)\$\$CMS\_ELSE\$\$CMS\_VALUE(tt\_textCategory.dataset.formData.tt\_name.convert2)\$\$CMS\_END\_IF\$ There is currently very little high-quality research on effective ways to treat sleep problems. Common approaches and home remedies include: - Improved bedtime habits (sleep hygiene): For example, only eating light meals and not drinking alcohol or caffeine-containing drinks before bedtime, using your bed for sleep only, and not going to bed until you're actually tired. - Relaxation techniques like progressive muscle relaxation or autogenic training. - Breathing exercises and meditation. - Gentle physical exercise like going for a walk in the evening, doing simple yoga exercises or tai chi. - Listening to music, especially before going to sleep - Herbal sleeping pills and sedatives like valerian. - Dietary supplements containing melatonin. - Home remedies like a cup of warm milk, or chamomile or valerian tea, a warm shower or bath, or a warm foot soak. If you've been diagnosed with insomnia, possible treatments include: - [Cognitive behavioral therapy](https://www.informedhealth.org/cognitive-behavioral-therapy-cbt.html "In brief: Cognitive behavioral therapy"): This type of talking therapy can help to change thought patterns and behaviors that may be stopping you from sleeping well. - Melatonin medication - Prescription sleeping pills like [benzodiazepines](https://www.informedhealth.org/glossary/benzodiazepines.html) and Z-drugs (benzodiazepine receptor agonists, otherwise known as "BzRAs"): These should only be used for a limited period of time because they have a lot of side effects and can quickly lead to a dependence. ### Learn more [What can you do if you have trouble sleeping?](https://www.informedhealth.org/what-can-you-do-if-you-have-trouble-sleeping.html) [Problems sleeping – Information for teenagers](https://www.informedhealth.org/problems-sleeping-information-for-teenagers.html) [Insomnia: Coming off sleeping pills and sedatives](https://www.informedhealth.org/insomnia-coming-off-sleeping-pills-and-sedatives.html) [Treating insomnia with sleeping pills and sedatives](https://www.informedhealth.org/treating-insomnia-with-sleeping-pills-and-sedatives.html) [Can cognitive behavioral therapy (CBT) help in severe insomnia?](https://www.informedhealth.org/can-cognitive-behavioral-therapy-cbt-help-in-severe-insomnia.html) ## Further information Informationen about \$CMS\_IF( ! tt\_headline.isEmpty)\$\$CMS\_VALUE(tt\_headline.toText(false).convert2)\$\$CMS\_ELSE\$\$CMS\_VALUE(tt\_textCategory.dataset.formData.tt\_name.convert2)\$\$CMS\_END\_IF\$ When people are ill or need medical advice, they usually go to see their family doctor first. Information about [health care in Germany](https://www.informedhealth.org/health-care-in-germany.html "Topic: Health care in Germany") can help you to navigate the German health care system and [find a suitable doctor](https://www.informedhealth.org/at-the-doctors.html "Health care in Germany: At the doctor’s"). You can use this [list of questions](https://www.informedhealth.org/list-of-questions/ "List of questions for the doctor") to [prepare for your appointment](https://www.informedhealth.org/at-the-doctors.html#How-can-you-prepare "How can I prepare myself?"). Sources Alessi C, Vitiello MV. [Insomnia (primary) in older people: non-drug treatments](https://www.ncbi.nlm.nih.gov/pubmed/25968443 "PubMed summary"). BMJ Clin Evid 2015: 2302. Bruni O, Novelli L. [Sleep disorders in children](https://www.ncbi.nlm.nih.gov/pubmed/21418676 "PubMed summary"). BMJ Clin Evid 2010: 2304. Deutsche Gesellschaft für Allgemeinmedizin und Familienmedizin (DEGAM). [Insomnie bei Erwachsenen](https://www.degam.de/files/Inhalte/Leitlinien-Inhalte/Dokumente/Beteiligungen%20Leitlinien/063-003_Insomnie/oeffentlich/063-003_DEGAM%20Anwenderversion_17-06-2017.pdf "External link: degam.de (in German)"). DEGAM-Anwenderversion zur S3-Leitlinie „Nicht erholsamer Schlaf/Schlafstörungen“. AWMF-Registernr.: 063-003. 2017. Edinger JD, Arnedt JT, Bertisch SM et al. [Behavioral and psychological treatments for chronic insomnia disorder in adults: an American Academy of Sleep Medicine systematic review, meta-analysis, and GRADE assessment](https://www.ncbi.nlm.nih.gov/pubmed/33164741 "PubMed summary"). J Clin Sleep Med 2021; 17(2): 263-298. Galland BC, Taylor BJ, Elder DE, Herbison P. [Normal sleep patterns in infants and children: a systematic review of observational studies](https://www.ncbi.nlm.nih.gov/pubmed/21784676 "PubMed summary"). Sleep Med Rev 2012; 16(3): 213-222. Institute for Quality and Efficiency in Health Care (IQWiG, Germany). [Internet- or mobile-based cognitive behavioral therapy for insomnia. Evidence report for the S3 guideline on non-restorative sleep/sleep disorders – Insomnia in adults](https://www.iqwig.de/download/v20-07a_internet-oder-mobilbasierte-kognitive-verhaltenstherapie-fuer-insomnie_evidenzbericht_v1-0.pdf "External link: iqwig.de (in German)") . Commission V20-07A. 2021. Institute for Quality and Efficiency in Health Care (IQWiG, Germany). [Cognitive behavioral therapy for insomnia. Evidence report for the S3 guideline on non-restorative sleep/sleep disorders – Insomnia in adults](https://www.iqwig.de/download/v20-07b_kognitive-verhaltenstherapie-fuer-insomnie_evidenzbericht_v1-0.pdf "External link: iqwig.de (in German)"); Commission V20-07B 2021. Jespersen KV, Pando-Naude V, Koenig J et al. [Listening to music for insomnia in adults](https://www.ncbi.nlm.nih.gov/pubmed/36000763 "PubMed summary"). Cochrane Database Syst Rev 2022; (8): CD010459. Ohayon MM, Carskadon MA, Guilleminault C, Vitiello MV. [Meta-analysis of quantitative sleep parameters from childhood to old age in healthy individuals: developing normative sleep values across the human lifespan](https://www.ncbi.nlm.nih.gov/pubmed/15586779 "PubMed summary"). Sleep 2004; 27(7): 1255-1273. Riemann D, Baum A, Cohrs S et al. [S3-Leitlinie Nicht erholsamer Schlaf/Schlafstörungen. Kapitel „Insomnie bei Erwachsenen“, Update 2016](https://link.springer.com/article/10.1007%2Fs11818-016-0097-x "External link: link.springer.com (in German)"). AWMF-Registernr.: 063-003. Somnologie 2017; 21(2): 2-44. Schlack R, Hapke U, Maske U et al. [Häufigkeit und Verteilung von Schlafproblemen und Insomnie in der deutschen Erwachsenenbevölkerung. Ergebnisse der Studie zur Gesundheit Erwachsener in Deutschland (DEGS1)](https://edoc.rki.de/bitstream/handle/176904/1502/280M9cgqeFQY.pdf "External link: edoc.rki.de (in German)"). Bundesgesundheitsbl Gesundheitsforsch Gesundheitsschutz 2013; 5/6: 740-748. Schwabe U, Ludwig WD. Arzneiverordnungs-Report 2020. Berlin: Springer; 2020. IQWiG health information is written with the aim of helping people understand the advantages and disadvantages of the main treatment options and health care services. Because IQWiG is a German institute, some of the information provided here is specific to the German health care system. The suitability of any of the described options in an individual case can be determined by talking to a doctor. informedhealth.org can provide support for talks with doctors and other medical professionals, but cannot replace them. We do not offer individual consultations. Our information is based on the results of good-quality studies. It is written by a [team](https://www.informedhealth.org/about-us/our-approach/ "About us") of health care professionals, scientists and editors, and reviewed by external experts. You can find a detailed description of how our health information is produced and updated in our [methods](https://www.informedhealth.org/service/how-we-work.html "methods"). Comment on this page We appreciate your opinion\! What would you like to share with us? We welcome any feedback and ideas - either via our form or by [gi-kontakt@iqwig.de](mailto:gi-kontakt@iqwig.de). We will review, but not publish, your ratings and comments. Your information will of course be treated confidentially. Fields marked with an asterisk (\*) are required fields. Please note that we do not provide individual advice on matters of health. You can read about where to find help and support in Germany in our information “[How can I find self-help groups and information centers?](https://www.informedhealth.org/how-can-i-find-support-groups-and-information-centers-in-germany.html "In brief: Self-help groups and information centers")” Print page [Sleep disorders and problems (insomnia)]() ### Über diese Seite ![Logo of InformedHealth](https://www.informedhealth.org/grafiken/design/ih_signet.png) Updated on July 31, 2024 Next planned update: 2027 How we work ### Publisher: Institute for Quality and Efficiency in Health Care (IQWiG, Germany) About the institute and our team Stay informed Subscribe to our [newsletter](https://www.informedhealth.org/newsletter/) or [newsfeed](https://www.informedhealth.org/service/using-news-feeds/). You can find our growing collection of films on [YouTube](https://www.youtube.com/channel/UC1UbwJQhp_hUV4381h5c5BQ). 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Readable Markdown	## At a glance - Sleeping badly can make you feel exhausted during the day. - Relaxation techniques, home remedies and different bedtime habits may help to improve mild sleep issues. - A full-blown sleep disorder causes problems and stress in everyday life. - Cognitive behavioral therapy is often recommended then. - Prescription medications (sleeping pills and sedatives) have many side effects and can quickly lead to dependence. ## Introduction ![Photo of a woman lying awake in bed](https://www.informedhealth.org/fotos/schlafstoerungen/panthermedia_19366114_800x533jpg_w510xh290.jpg) We all know what it’s like to toss and turn at night, wondering how we’re going to make it through the next day. Occasional sleep problems are completely normal and nothing to worry about. But if you regularly have trouble sleeping and feel so exhausted that you can't get on with everyday life, you probably have a sleep disorder. Doctors consider a sleep problem to be a sleep disorder if it has been going on for more than a month. There are many things you can do to help improve your sleep. They include relaxation techniques and changing your sleeping habits. It is also important to find ways to relieve stress and cope better with anxiety and worries. Sleeping pills are usually not a good idea – they're only considered for people with severe insomnia, and are then only used temporarily. A doctor can help you find out if your sleep problems are being caused by a physical or psychological condition, and let you know what the treatment options are. People who have trouble sleeping don't get enough restful sleep, and then feel tired and groggy the next day. Reasons for not getting enough good sleep include the following: - Needing a very long time to fall asleep - Not sleeping soundly, and frequently waking up at night - Waking up at night and taking a long time to fall back to sleep - Waking up much too early and then not being able to fall asleep again If you have more than three bad night’s sleep per week and this goes on for more than one month, and it's so bad that it reduces your quality of life, you have a sleep disorder known as insomnia. It can affect everything in your life. For instance, many people have trouble concentrating at work or when doing hobbies. They often think about their sleep problem and spend a lot of time worrying about its effects – especially at night. It is not normal for healthy people of any age to regularly have a lot of trouble [getting to sleep and staying asleep](https://www.informedhealth.org/what-is-normal-sleep_1899.html "In brief: What is \"normal\" sleep?"). Different people need different amounts of sleep. Various factors play a role, including age: - Children over the age of six years usually sleep about nine hours each night. - Teenagers typically sleep eight hours. - Adults sleep about seven hours. - People over the age of 80 generally only sleep about six hours. These are only averages, though. Some people will need a little more or less sleep to feel rested. The sleep times given here refer to what is known as the "[total sleep time](https://www.informedhealth.org/how-is-our-sleep-regulated_46146.html "In brief: How is our sleep regulated?")." This starts when you fall asleep and ends when you are truly awake the next morning and get up. Any periods of being awake during the night are subtracted to arrive at the total sleep time. It’s perfectly normal to need about half an hour to fall asleep once you've turned off the lights, so there's no reason to worry if it takes that long. Many things can make it difficult to sleep, including: - Worries and stress - Stressful life events, like a separation or serious illness - [Alcohol](https://www.informedhealth.org/alcohol.html "Topic: Alcohol") and drugs - Pain, needing to pee at night, or hot flushes - Sleepwalking - Pauses in breathing at night ([sleep apnea](https://www.informedhealth.org/obstructive-sleep-apnea.html "Topic: Obstructive sleep apnea")) - Restless legs syndrome - Grinding your teeth (bruxism) - Certain medications such as SSRIs (used to [treat depression](https://www.informedhealth.org/how-effective-are-antidepressants.html "Depression: How effective are antidepressants?")) - Shift work - Noise Some of these causes can be avoided. That is especially true for alcohol. Although some people can fall asleep faster after drinking alcohol, it also makes their sleep less restful. If you sleep badly, you’re not alone: About a third of people have trouble either falling asleep or sleeping soundly through the night. Roughly 6 out of 100 people in Germany have a sleep disorder. These disorders are more common in women than in men. They can affect people at any age, even in early childhood. A sleep diary or smartphone app can help to work out what might be causing the problem. They can be used to keep a record of when your sleep wasn't very restful and what happened on those days. This can help to identify possible causes or a particular pattern. Doctors sometimes use these records to assess how severe the problems are. A trip to the doctor can help you find out why you're having trouble sleeping. In an in-depth talk, the doctor will ask about your symptoms, habits and anything that might be causing the problems. This may include questions about - which medication you're taking, if any, - whether (and when) you consume alcohol, drinks containing caffeine, or drugs, - whether stress at home or work might play a role, including emotionally stressful events in your life, and - whether you're in any pain, or have a physical or mental illness. As well as having a physical examination, you will have a blood test to find out whether an illness might be causing the sleep problems. If an illness is the cause, the treatment will mainly focus on that. Illnesses that can affect your sleep include thyroid, heart, lung and chronic kidney disease. Mental illnesses such as [anxiety](https://www.informedhealth.org/generalized-anxiety-disorder.html "Topic: Generalized anxiety disorder") or [depression](https://www.informedhealth.org/depression.html "Topic: Depression") can also lead to trouble sleeping. If there's reason to believe that other problems are affecting your sleep – like breathing problems or leg movements during the night – a [sleep study](https://www.informedhealth.org/what-happens-in-a-sleep-study_1900.html "In brief: What happens in a sleep study?") might be useful. There is currently very little high-quality research on effective ways to treat sleep problems. Common approaches and home remedies include: - Improved bedtime habits (sleep hygiene): For example, only eating light meals and not drinking alcohol or caffeine-containing drinks before bedtime, using your bed for sleep only, and not going to bed until you're actually tired. - Relaxation techniques like progressive muscle relaxation or autogenic training. - Breathing exercises and meditation. - Gentle physical exercise like going for a walk in the evening, doing simple yoga exercises or tai chi. - Listening to music, especially before going to sleep - Herbal sleeping pills and sedatives like valerian. - Dietary supplements containing melatonin. - Home remedies like a cup of warm milk, or chamomile or valerian tea, a warm shower or bath, or a warm foot soak. If you've been diagnosed with insomnia, possible treatments include: - [Cognitive behavioral therapy](https://www.informedhealth.org/cognitive-behavioral-therapy-cbt.html "In brief: Cognitive behavioral therapy"): This type of talking therapy can help to change thought patterns and behaviors that may be stopping you from sleeping well. - Melatonin medication - Prescription sleeping pills like [benzodiazepines](https://www.informedhealth.org/glossary/benzodiazepines.html) and Z-drugs (benzodiazepine receptor agonists, otherwise known as "BzRAs"): These should only be used for a limited period of time because they have a lot of side effects and can quickly lead to a dependence. Comment on this page Stay informed
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