Sleeping like a baby

Who sleeps how much and how well or badly, and how can you improve your sleep?

Are you lying in bed, tossing and turning, and your legs won't leave you alone again? Restless nights characterized by uncontrollable movements, tingling or pain are a daily occurrence for many people. The quality of sleep suffers - and with it the quality of life. But there is good news: With a targeted evening routine, you can significantly improve your sleep.

Lack of Sleep – The Underestimated Health Risk

Did you know that around 34% of people in Germany regularly suffer from sleep problems? According to a survey by Techniker Krankenkasse (2022), more than a third of adults complain of problems falling asleep or staying asleep. This makes Germany one of the European countries with the highest rates of sleep disorders. In countries like France or the Netherlands, this figure is much lower, at around 20-25%. But why are Germans particularly affected?

One explanation for this lies in the stress levels and lifestyle of Germans: Germany has a high employment rate and a strong work culture that is often characterized by overtime and shift work. According to a study by DAK Gesundheit (2021), almost 40% of employed people in Germany work in rotating shifts, which can significantly disrupt the sleep-wake rhythm. In other countries such as Sweden, where there is a greater focus on work-life balance, only about 17% of people report sleep problems.

Another factor is the use of digital media: around 60% of Germans regularly use smartphones or tablets in bed, which has been proven to disrupt melatonin production and make it difficult to fall asleep (study by the University of Basel, 2020). In comparison, only around 35% of respondents in Italy or Spain say they use digital devices directly before going to bed.

The health consequences of sleep deprivation

Sleep problems have far-reaching health consequences that go far beyond morning fatigue. In addition to cardiovascular risks and neurodegenerative diseases, there are other negative effects that are often underestimated:

1. Mental health : Chronic sleep deprivation can increase the risk of depression and anxiety disorders by up to 50% (World Health Organization, 2020). Lack of sleep affects the production of serotonin and dopamine – both neurotransmitters that are crucial to our mood and well-being.

2. Weight gain and diabetes : Sleeping less than six hours a night increases the risk of type 2 diabetes by 28% and obesity by 45% (Harvard School of Public Health, 2017). This is partly because lack of sleep increases the production of ghrelin (the "hunger hormone") while decreasing the production of leptin (the "satiety hormone").

3. Inflammation and pain sensitivity : Studies show that people who are sleep deprived have higher levels of inflammation in their blood, which can lead to chronic pain - a condition that is particularly distressing for people with polyneuropathy. A study by King's College London (2016) found that after just one night of less than six hours of sleep, inflammatory markers in the blood are significantly increased.

How the world sleeps: sleep duration in a country comparison

It's amazing how different sleeping habits are around the world. The National Sleep Foundation published a study in 2022 that shows that sleep duration depends heavily on culture, work rhythms and lifestyle habits:

• Japan : An average of 6 hours and 35 minutes of sleep per night makes Japan the country with the shortest average sleep duration in the world. The reasons for this are long working hours and commutes as well as high use of digital devices late into the night.

• USA : Average of 6 hours and 50 minutes – In the USA, too, the amount of sleep is less than the recommended 7-9 hours. The reasons are often shift work and high media usage until shortly before going to bed.

• Germany : 7 hours on average – Compared to other European countries, people in Germany sleep in the middle range. However, many Germans say that they have problems actually achieving this amount of sleep consistently.

• France and Spain : Average of 7 hours and 15 minutes – Both countries have a siesta culture and flexible working hours, which can positively influence overall sleep.

• Netherlands : Average of 7 hours and 30 minutes – The Dutch sleep the longest in Europe, which is attributed to an overall good work-life balance and less shift work.

• Sweden : Average of 7 hours and 20 minutes – Sweden not only has a high quality of sleep, but also the fewest reported sleep problems in Europe, due to a good work-life balance and low stress.

The figures show that sleeping habits are strongly influenced by culture and vary greatly. While countries like Sweden and the Netherlands score highly for their good work-life balance, countries like Japan and the USA are at the bottom of the list when it comes to lack of sleep.

How to Improve Your Sleep Quality

But no matter where you live, there are concrete steps you can take to improve your sleep quality:

1. Stick to a set sleeping schedule : Try to go to bed at the same time every night and get up at the same time every morning – even on weekends. This will train your sleep-wake rhythm and make it easier to fall asleep.

2. Optimize your sleeping environment : Your bedroom should be dark, quiet and cool. A temperature of around 18 degrees Celsius is considered ideal. Invest in a good mattress and a comfortable pillow - the difference can make a huge difference.

3. No screens before bed : Blue light from smartphones, computers and televisions can disrupt the production of melatonin - the sleep hormone. Try to avoid screens at least an hour before bed.

4. Introduce relaxation rituals : Whether it's meditation, breathing exercises, a warm bath or quiet music - find out what helps you switch off and calm down. Even 10 minutes of conscious relaxation can make a big difference.

5. Light exercise : A short walk in the evening can help clear your head and tire your body out. However, you should avoid intense exercise as it can be too irritating.

6. Ritualized sleep : Create a routine that signals to your body that it is time to go to bed. Whether you are reading a book, drinking an herbal tea or doing a gentle yoga routine - find the ritual that is good for you.

7. Light snacks instead of heavy meals : Avoid heavy meals before bed. A small snack that contains tryptophan, such as a piece of cheese or a handful of almonds, can help you sleep better.

Conclusion: Find your ideal sleep routine

Poor sleep doesn't have to be your fate. With a targeted evening routine that suits your needs, you can do a lot to ensure better and more restful sleep. From set bedtimes and relaxing rituals to the right sleeping environment - every little change can make a big difference. Test what works for you and adjust your routine accordingly. You'll see: better nights also mean better days!