Sleep & sleep disorders: Statistics, causes and natural solutions

Millions of people worldwide suffer from sleep disorders that significantly affect their quality of life. Whether it's difficulty falling asleep, restless nights or the morning feeling of not being truly rested - poor sleep can have long-term consequences for your health. But what is behind these problems? And how can you improve your sleep naturally?

The normal sleep

Sleep is essential for health and performance. The optimal amount of sleep varies from person to person and in Germany is on average 7 hours and 14 minutes. While newborns sleep up to 16 hours, sleep patterns change with age. Young people have a slightly higher sleep requirement, while older people do not sleep less, but have a lower proportion of deep sleep. Studies show that women tend to sleep slightly longer than men, with sleep duration equalizing for both sexes at an older age. Studies indicate that a sleep duration of around 7 hours is associated with the lowest overall mortality.

The biological mechanisms of sleep are complex. Human sleep consists of several stages, including REM (rapid eye movement) sleep, also known as dream sleep, and NREM sleep, which consists of light and deep sleep stages. A full sleep cycle lasts around 90 minutes and repeats four to six times a night. While deep sleep dominates at the beginning of the night, REM sleep increases towards the morning. Body processes such as breathing, circulation and temperature regulation are closely linked to the day-night rhythm. In addition, alertness fluctuates throughout the day – with a natural low point in the early afternoon, which can make a short nap particularly restorative. Microsleeps pose a danger here, as consciousness is suddenly impaired, which can lead to delayed reactions and loss of control.

Sleep deprivation as an underestimated health risk

Sleep is essential for our physical and mental regeneration. Studies show that even a small reduction in sleep duration can lead to cognitive impairment, increased susceptibility to stress and a weakened immune system. In the long term, chronic sleep deprivation increases the risk of cardiovascular disease, diabetes and mental disorders.

According to the Robert Koch Institute (RKI), sleep disorders are widespread and associated with numerous health problems:

• 33% of people have had potentially clinically relevant disturbed sleep in the last four weeks.
• 20% reported poor sleep quality.
• 6% of the population suffer from insomnia syndrome with drowsiness, fatigue and daytime disturbances.
• Women are affected twice as often as men.
• People with low social status (OR: 3.44) and Western German men (OR: 1.79) have an increased risk of insomnia.

These data show the high public health relevance of sleep disorders and their impact on daily life and health. OR (odds ratio) is a statistical measure used in epidemiologic studies to quantify the risk or probability of an event in one group compared to another group. An OR > 1 indicates an increased risk, while an OR < 1 indicates a decreased risk. In this case, OR: 3.44 means that people with a low social status have a 3.44-fold higher risk of insomnia than people with a higher social status.

Why do we sleep badly? The most common causes

Sleep disorders often have several causes that reinforce each other. Here are the four most important factors:

1. stress and psychological stress

Stress activates our sympathetic nervous system and increases cortisol levels, which makes it more difficult to fall asleep. Anxiety, depression and emotional stress also play a major role.

2. hormonal imbalances

Melatonin, our most important sleep hormone, is produced by darkness. However, stress hormones such as cortisol can disrupt this production. Fluctuations in estrogen and progesterone, for example during the menopause or menstrual cycle, also have a significant impact on sleep.

3. Unfavorable sleep hygiene

Irregular sleeping times, screen light before bedtime and heavy meals in the evening can disrupt the natural sleep rhythm. Blue light is particularly problematic as it inhibits melatonin production.

4. Gut health and nutrient deficiency

A healthy gut plays a crucial role in the quality of sleep. Neurotransmitters such as serotonin, which are necessary for melatonin production, are largely formed in the gut. Magnesium, vitamin B6 and omega-3 fatty acids also have a positive effect on sleep.

Natural ways to better sleep

There are numerous ways to improve sleep naturally. Here are some of the most effective:

• Regular bedtimes: A fixed sleep-wake rhythm stabilizes the internal clock
.
• Optimal sleeping environment: A cool, dark environment promotes melatonin production.
• Relaxation techniques: Meditation, breathing exercises or progressive muscle relaxation help to reduce stress.
• Herbal support: Valerian, lavender, passion flower or ashwagandha have calming properties.
• Promote nutrition: Foods with tryptophan (e.g. bananas, oatmeal, nuts) can increase serotonin production.
• Strengthen intestinal health: Probiotics and prebiotic foods can have a positive impact on sleep.

Melatonin – the central sleep hormone

Melatonin regulates our sleep-wake rhythm. Its production begins in the dark and is inhibited by light. However, stress, poor diet and artificial light can impair the natural secretion. Food supplements with melatonin can help to improve sleep in the short term. However, it is important:

• The right dosage: Small amounts (0.3–1 mg) are often more effective than high doses.
• Note bioavailability: Liposomal forms of melatonin can be absorbed particularly well.
• Supplementation with co-factors: Magnesium, vitamin B6 and tryptophan support the effect.

Melatonin is not a miracle cure, however, and should not be taken permanently, as the body could otherwise reduce its own production.

Overview of substances used in the treatment of insomnia

Source: Robert Koch Institute, Federal Health Monitoring (2005)

Conclusion: Good sleep is no coincidence

If you want to sleep well in the long term, you should optimize your lifestyle and sleep hygiene. Natural methods such as a sleep-promoting diet, relaxation techniques and a stable sleep routine can often achieve more than sleeping pills. Melatonin supplements can have a supportive effect, but should be used selectively and with caution. Because ultimately, restful sleep starts with a conscious lifestyle.

• Robert Koch Institute (2005). “Sleep disorders: Federal health reporting.”
• Walker, M. P. (2017). “Why We Sleep: Unlocking the Power of Sleep and Dreams.” Scribner.
• Cajochen, C., Kräuchi, K., & Wirz-Justice, A. (2003). “Role of Melatonin in the Regulation of Human Circadian Rhythms and Sleep.” Journal of Neuroendocrinology.
• Zisapel, N. (2018). “New Perspectives on the Role of Melatonin in Human Sleep, Circadian Rhythms and Their Regulation.” British Journal of Pharmacology.