Falling asleep well, waking up well rested: many people can only dream of this. They toss and turn for a long time before they fall asleep – or are wide awake in the middle of the night and stay that way for the time being.

In a current YouGov survey commissioned by the company Doctolib, 63 percent of the 1,447 respondents reported sleep problems in the last 12 months. Women are affected slightly more often than men (67 vs. 58 percent).

Circling thoughts and worries keep those affected awake

But what robs those affected of sleep? The number one killer of sleep is the head, which likes to go into overdrive in bed and send us into pondering loops like “Will I be able to do everything tomorrow?” holds on. Half (50 percent) of those affected by sleep problems say that circling thoughts and worries prevent them from falling asleep and staying asleep.

28 percent identify private stress as the reason, and almost as often (27 percent) pain or other health problems make it difficult to sleep. 24 percent take stress at work with them to bed.

The survey was conducted between February 17 and 23, 2026. The results should be representative of the resident population in Germany aged 18 and over.

• Avoid caffeine starting in the afternoon: If you are sensitive to the stimulating substance, it is best to avoid coffee, green tea, cola and energy drinks from the afternoon onwards.
• Build rituals: A quick stretching exercise, a hot cup of tea or curling up with a good book. Recurring anchors in the evening give the brain security – and the signal “We’re about to calm down.”
• Creating a good sleeping environment: The bedroom should be dark enough; a temperature of under 18 degrees is good. If snoring or street noise disturbs your sleep, earplugs can help.
• Regular sleep rhythm: If we always go to bed at the same time – yes, even on weekends – the body gets used to the fixed rhythm.
• Get up instead of rolling: Anyone who lies awake and ponders should pull the rip cord after half an hour and get out of bed. Whether reading or folding laundry: Now monotonous, relaxing activities are the order of the day. You only go back to bed when you feel sleepy.
• Turn the alarm clock away: If you can’t see the luminous numbers at night, you’ll save yourself from thinking like “Damn, I’ve only slept for an hour.”

And how can the circling of thoughts be captured? Kneginja Richter, chief physician at the CuraMed day clinic in Nuremberg and professor at the Nuremberg University of Technology, gives the tip: Write down worries and negative thoughts about two hours before going to bed. The notebook in which you wrote them down then disappears into a drawer outside the bedroom.

When you should have your sleep disorder clarified

But what if the sleep problems not only cause bad nights, but also bad days? Insomnia requiring treatment occurs when someone experiences sleep problems more than three times a week over a period of more than three months. Those affected feel exhausted during the day and are less productive.

Then it’s a good idea to discuss the topic at your family doctor’s office. A referral to a sleep doctor may make sense.