Two slices of toast with the inscription
Psyche
10.11.2026 Sabrina Ludwig 41951

"The art is dealing with waking up!"

I’m tired; I’m going to bed. For many people, that’s easier said than done. According to a study, one in three people in Germany suffers from sleep disorders. But what could be the reasons for restless nights—and what can be done about it? We discuss this with Dr. Margret Fischer, a systemic coach at pme Familienservice.

Expert: Dr. Margret Fischer, systemic coach | Editor: Sabrina Ludwig

If you have trouble falling asleep or staying asleep, it doesn't necessarily mean you have a sleep disorder. But it's worth taking a closer look. Read on to find out what might be causing your restless nights, when poor sleep becomes a problem, and what can help you fall asleep and stay asleep more easily.

Read more in this article:

Taking a long time to fall asleep, waking up multiple times or too early, restless legs: Insomnia has many forms. At what point does it become a sleep disorder?  

Dr. Margret Fischer: People aren’t machines, and after a strenuous day or during a stressful period in life, it’s completely normal for sleep quality to suffer temporarily. The brain processes the day’s experiences even while we sleep. A few restless nights don’t necessarily mean you have a sleep disorder.

However, it is essential that the diagnosis be made by a medical professional. This will help determine whether physical or psychological factors are involved and which treatment is appropriate.

Restless Legs Syndrome is not simply a form of insomnia. The urge to move and the unpleasant sensations in the legs can disrupt sleep, but even that should be evaluated by a doctor.
 

When do I have a chronic sleep disorder (insomnia)?

Chronic insomnia is generally defined as symptoms occurring on at least three nights per week for at least three months, accompanied by significant distress. (Source: AWMF)

What does “waking up too early” actually mean? 

It's not just the time on the clock that tells me whether I woke up too early. But if I wake up before my usual wake-up time for days on end and drag myself through the day feeling sluggish and tired, then it's probably "too early."

If you occasionally wake up early but still feel refreshed and well-rested, that doesn't necessarily mean you have a sleep disorder. What matters is how often it happens and whether you feel good and energetic in your daily life.

What could be the reasons why I keep waking up way too early in the morning?

There can be various reasons for repeatedly waking up early: 

  • For example, a sleep-wake cycle that has shifted forward by about one,
  • Stress and worrying, 
  • Pain,
  • certain medications,
  • Alcohol,
  • psychological stress or other health factors,
  • Snoring and pauses in breathing can also interrupt sleep.

However, waking up early on its own is not a cause for concern and should not be hastily attributed to a single cause.

In sleep coaching, I like to help people sort things out and see what’s currently causing them stress and how they’re living—alone, as a couple, or with family. How is their resilience? Do they have any health issues? What kind of work do they do? Often, it’s not just one issue that’s causing sleeplessness, but the accumulation of many small issues. In the next step of the coaching process, we look at what can be easily influenced and therefore easily changed.

Be sure to read this article: 5 Tips for Getting Through the Day on Little Sleep

Can sleep problems be a symptom of perimenopause?

Hot flashes and night sweats during perimenopause can wake you up. Mood, stress, and other changes can also affect sleep due to hormonal changes.

But as I said before: If the symptoms persist, it’s worth talking to your family doctor or gynecologist to find the right treatment.

What happens physically and mentally if I sleep badly for a long time?

The body can no longer rest, and important regenerative processes can no longer be completed, both mentally and physically.

Feeling “worn out” every now and then after a bad night’s sleep becomes a constant state. This can lead to problems with concentration—and in the worst-case scenario, even to accidents on the road or at work. In addition, the potential for aggression increases because the body is consistently deprived of the essential rest it needs at night.

Be sure to check out our podcast, too:

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What makes for a good night's sleep?

A good night's sleep isn't defined by going to bed every night and then sleeping soundly for eight hours without waking up. Everyone has different needs. Some people need six hours, others eight, to feel refreshed in the morning.

Waking up at night was also a deliberate part of our evolution; after all, our ancestors would use those moments to check that everything was still all right within the clan.

The trick is knowing how to handle waking up. You shouldn't put too much pressure on yourself to fall right back asleep. A good night's sleep is one that lets me go to work without feeling, while I'm on the streetcar or riding my bike, that I absolutely have to get back into bed because I'm so tired.

How important are regular sleeping times?

A regular sleep schedule can help support your body's internal clock. However, that doesn't mean I absolutely have to go to bed and wake up at the same time every day.

  • But it helps to set aside enough time for sleep and to plan a daily routine that includes light and exercise.
  • Especially in winter, it’s worth takinga morning walk to soak up some sunlight and signal to your body: “Here we go—the day is beginning.” This stops the production of the sleep hormone melatonin and triggers the release of serotonin, the “feel-good” hormone.
  • If you have trouble getting out of bed in the morning during the winter, an alarm clock with a daylight feature can help gently wake your body up in the morning.

​Does melatonin really help you fall asleep and stay asleep?

Melatonin is not a general sleep aid that helps with sleep problems. The updated S3 guideline (the highest quality level for medical guidelines in Germany) recommends short-term use for certain adults aged 55 and older, because melatonin production declines at that age.

Anyone who wants to take melatonin for an extended period should consult with their family doctor.
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There are quite a few sleep trends out there: Which ones actually work?

It really depends, I'd say.

Sleep apps, rings, and watches can help you track your sleep routine. But the data is only an estimate and should be taken with a grain of salt. If tracking your sleep causes you stress, I’d advise against it anyway.

Exercises such as the 4-7-8 breathing exercise or progressive muscle relaxation can help gently wind down your body and mind.

Basically, everyone has to figure out for themselves what helps them fall asleep more easily. However, I advise against trends that offer no proven benefits, such as mouth taping.

Also: In cases of long-term sleep disturbances, sleep hygiene alone is often not enough. In such cases, it is advisable to visit a sleep lab or work on the underlying causes and reasons through therapy.
 

Mental Health Events

Stress, mental load, online yoga, or progressive muscle relaxation: Find the right event to help you achieve balance in your daily life and at work.

Discover events on "Stress and Health"

Do you have any tips on how to get back to a healthy sleep?

A first step is to look at your own habits with curiosity rather than judgment:

1. Keep a sleep diary

For one to two weeks, keep track of when you go to bed and wake up, how often you wake up during the night, and how you feel during the day. If needed, you can also include caffeine, alcohol, medications, stress, and your period/PMS in your sleep diary. Keeping a diary can help you identify habits and patterns.

Sleep Diary​​​​​​​

2. Find a suitable evening routine or bedtime ritual

Drinking a cup of tea or reading a book every evening before going to bed can signal to your body that it's almost time for bed.

3. Schedule time away from smartphones and screens

If the news, work, or social media are stressing you out or pushing back your bedtime, try going screen-free for a while before bed.

4. Journaling

Writing down things that are on our minds or important tasks for the next day can help us let go and fall asleep more easily.

5. Daylight and Exercise in the Morning

Morning sunlight, exercise, and a daily routine that is as regular as possible can help support your sleep-wake cycle.

6. Monitor caffeine and alcohol intake

Caffeine can keep you awake for a long time. Although alcohol sometimes makes you drowsy at first, it can disrupt your sleep later on.

7. Make the bedroom cozy

Make the room as quiet, dark, and comfortably warm as possible. Keep smartphones, books, and the TV out of the bedroom. Keyword: sleep hygiene.

8. If the patient remains awake, relieve the pressure

Don't stare at the clock, and don't force yourself to fall asleep right away. If you've been lying awake for more than 10 minutes, it's best to get up, do something else for a short while in dim light (no smartphones!), and go back to bed when you feel sleepy.

Are sleep problems in Germany increasing year by year?

The latest RKI data show that sleep problems are widespread and that difficulties falling asleep and staying asleep continue to increase. Surveys indicate that sleep problems are multifactorial and are perceived very differently by those affected.

In our counseling sessions, we see that many people are under a great deal of stress. Increased workloads, shift work, the need to be constantly available, worries, and high expectations of oneself can make it difficult to unwind. Added to this are physical and mental health issues, pain, medications, and changes in daily life. It therefore makes sense to look beyond just individual habits. Working conditions, noise, heat, and other stressors can also affect sleep.

Using a smartphone or laptop in the evening can make it difficult for some people to fall asleep. News, work, or social media can be stimulating and thus push bedtime later. The device itself isn’t automatically the cause of every sleep problem. Rather than imposing blanket bans, it’s more helpful to observe your own evening routine and figure out what’s keeping you awake.
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New Studies and Current Statistics on "Sleep"

The RKI panel (2024) “Health in Germany” shows that 16.3 percent of adults have trouble falling asleep, and 31.7 percent have trouble staying asleep. These figures are based on subjective self-reports and do not represent a diagnosis of insomnia.

In the UK Biobank observational study using wearables (2026) , physical activity data from 95,559 adults were analyzed; the participants wore a sensor on their wrist for seven days. Health data were then tracked over a median period of 8.9 years. The study found that sleeping less than five hours per night was associated with a higher risk of 37 diseases examined.

For those who slept six to eight hours, the risks of many diseases were significantly lower. These findings merely report associations. This does not imply that sleep duration alone could have caused these diseases. Nor are these results intended to serve as target values.

 

zero How the Investment Bank of the State of Brandenburg Builds Resilience Among Its Employees

The ILB building in Potsdam
Leadership & HR
04.11.2024 Isabel Hempel 10574

How ILB makes employees crisis-proof

In this interview, Kathleen Wiesener, HR Development Officer at the Investitionsbank des Landes Brandenburg (ILB), sheds light on the importance of a strong team spirit and how targeted measures such as coaching, feedback culture and external moderation help to strengthen employees. She explains which strategies ILB uses to create a resilient working environment in which employees receive the support they need to be successful in crisis situations.

What does ILB mean by team resilience and why is it particularly important for the company?

For us, team resilience means the ability of a team to overcome challenges, crises or stressful situations together and emerge stronger. This includes cohesion, mutual support, good communication and trust within the group. A resilient team can adapt quickly to new circumstances and remains productive even in difficult times.

What specific challenges do you face in strengthening the resilience of your teams?

Digitalization presents our employees with considerable adjustment requirements. In addition, there are frequent reorganizations, for example due to new guidelines or efficiency measures. There is also a high workload in many areas due to sickness absences or unfilled expert positions as a result of the shortage of specialists.

How have you anchored the topic of team resilience in your organization?

ILB recognized team cohesion and resilience as key issues many years ago. We offer our employees systematic support from coaches and trainers from the pme Academy. We have succeeded in raising awareness among managers that good team dynamics promote well-being. This leads to fewer conflicts and less sickness-related absences and strengthens the team's performance.

How does the cooperation with the pme Academy work?

The pme Academy supports us in the organization of team meetings and the moderation of larger workshops - ranging from small teams of 4 people to entire areas with 80 participants. We also work together with their conflict moderators. Managers are part of the system and therefore cannot mediate neutrally, which is why external support is very valuable. There are also preventative offers that enable managers and employees to address conflicts and provide feedback.

Unleash the full potential of your managers and teams now.

Our trainers and coaches at the pme Academy support you in difficult transformation and change processes or analyze together how you can make even better use of your team's strengths. 

More information on the seminars and training courses: pme Academy

What effect do these offers have on your employees?

Our employees find these offers very helpful. They appreciate being able to talk about team spirit away from the daily work routine. Since the coronavirus pandemic, many have been working from home, which has led to fewer informal meetings and more social distancing. Hybrid or digital meetings are often very business-oriented, but personal interaction is crucial to strengthen bonds and a sense of community.

How do managers specifically support their teams in difficult times and ensure a resilient working environment?

We promote a sense of unity in a variety of ways in order to strengthen cooperation. Together with the workforce, we have developed guidelines for transparent, constructive communication, a lively feedback culture and cross-divisional collaboration.
Not only managers but also employees are responsible for regularly discussing and reflecting on these values. Regular team events offer the opportunity to maintain personal connections despite hybrid working models and to discuss common interests beyond work content.

What measures do you take to ensure that employees dare to speak openly about challenges or mistakes?

Dealing constructively with mistakes and challenges is firmly anchored in our vision of a learning organization. We promote transparency and encourage our managers to support their employees and adopt a solution-oriented approach instead of looking for someone to blame.

How does this work in practice? Are there tools and techniques for systematically talking about setbacks and mistakes?

We systematically integrate the topic of feedback into our annual appraisals and thus repeatedly raise awareness of its importance. There have also been campaigns on how to give constructive feedback, with newsletters, postcard campaigns and training measures.

What programs, training or resources do you offer to continuously promote the resilience of teams and individuals?

In addition to various communication training courses, such as conflict management, we offer teams the opportunity to call in external mediators or moderators for team building in times of crisis. The pme Familienservice is an important partner here.
In addition, all managers have the opportunity to choose a coach to support them in challenging situations. In day-to-day work, it's often all about the "what" and less about the "how". When a team is reassembled or a new manager is appointed, we support the process with targeted guidance.

How do you ensure that employees are not overwhelmed in stressful phases and remain productive?

Stress management is a key issue that we support through training for both our employees and managers. It is an essential part of management development so that they can protect themselves and their teams from overload and manage crises in a targeted manner. We also offer social counseling and practical support in difficult private and professional situations via an external partner.

We are currently experiencing a very strong polarization in society. Is this also noticeable in your teams? Are the conflicts growing?

My perception is that we are very reluctant to talk about politics, possibly to avoid conflict. I can only speak for my team here: It is very important to us to treat each other with respect, and that includes respecting different opinions. One example was the vaccination debate during the coronavirus pandemic, where there were both supporters and opponents. I experienced a lot of tolerance. Good cooperation is important to us and helps us to overcome crises together.

Margret Dr. Fischer

Dr. Margret Fischer loves coffee, her dog, and a good night's sleep. She works at pme Familienservice in the areas of training and life situation coaching (EAP counseling) and as an executive coach.

As an economist and communications scholar, systemic therapist/counselor (SG), training instructor and training supervisor (EASC), and scientific expert in coaching (DBVC), she states quite clearly: “My motivation is to provide people and companies with meaningful, sustainable support.”