Chronic Sleep Disorders: When You Need to Act and What Really Helps

Chronic sleep disorders are a widespread and often underestimated health problem that accompany many people over a longer period and significantly impair their quality of life. But when do we actually speak of chronic sleep problems, and how do you recognize when professional help is needed? In this article, you will get a detailed overview of what constitutes chronic sleep disorders and how you can effectively combat them.

When do we speak of chronic sleep problems?

Chronic sleep disorders are referred to when problems with falling asleep, staying asleep, or waking up too early occur at least three times a week over a period of at least three months. Affected individuals often report a persistent feeling of tiredness and exhaustion in everyday life, accompanied by difficulties concentrating or working productively. Irritability and reduced performance are also typical accompanying symptoms.

Effects of chronic sleep disorders on body and mind

Chronic sleep disorders not only impair your performance in everyday life but also pose a serious threat to your long-term health. Scientific studies show that persistent sleep problems can significantly increase the risk of serious cardiovascular diseases such as high blood pressure, heart attack, and stroke. There is also an increased risk of mental illnesses, particularly depression and anxiety disorders, which in turn negatively affect sleep and create a vicious cycle.

Moreover, your immune system suffers from chronic sleep deprivation, making you more susceptible to infections and slowing down your body's regeneration. Studies have also shown that people with chronic sleep problems are more likely to struggle with metabolic issues like obesity and diabetes.

What causes are behind chronic sleep disorders?

The causes of chronic sleep disorders are diverse and often interconnected. Stress and psychological burdens often play a crucial role by disrupting the natural sleep-wake rhythm and increasing the release of stress hormones like cortisol. Stress-related difficulties in falling asleep or nighttime rumination prevent deep and restful sleep.

Additionally, poor habits, also known as poor sleep hygiene, often lead to long-term sleep problems. Irregular sleep times, extended screen time in the evening, and the consumption of alcohol, nicotine, or caffeine before bedtime significantly impair natural sleep quality.

Medical causes such as sleep apnea syndrome, where breathing interruptions occur during sleep, or restless legs syndrome, where sufferers are plagued by a compulsive urge to move their legs, are also common reasons for chronic sleep problems.

Effective treatment options for chronic sleep problems

One of the most effective treatment methods for chronic sleep disorders is cognitive behavioral therapy for insomnia (CBT-I). This form of therapy focuses on identifying and changing negative thought patterns around sleep in the long term. Scientific studies impressively demonstrate the effectiveness of this therapy form, as it directly addresses the causes of sleep problems and enables sustainable improvements.

Another helpful measure is optimizing the sleep environment. This involves creating a bedroom that is cool, dark, and quiet. Experts recommend a room temperature of about 18 degrees Celsius to create optimal sleeping conditions.

Additionally, targeted behavioral changes are essential to permanently improve chronic sleep problems. These include regular sleep times, reducing screen time before going to bed, and learning and applying relaxation techniques such as meditation, breathing exercises, or progressive muscle relaxation.

How sleep² can help you with chronic sleep problems

With the sleep² app, you receive a structured and effective program specifically tailored to the needs of people with chronic sleep problems. The app helps you accurately identify the causes of your sleep disorders, offers practical exercises, and helps you track and continuously optimize your progress.