Sleep problems are common – but the desire to optimize can create additional pressure.
Bild: Imago
Many sleep poorly, others check their values every night. When does sleep optimization help – and when does it make things worse?
Around 30 percent of Germans have problems falling asleep and more than one in two people wake up at night. Sleep disorders have long been a mass phenomenon, as a representative study by the Pronova BKK health insurance company shows. At the same time, more and more people are trying to optimize their sleep using technical aids.
We spoke to pulmonologist and sleep doctor Marcus Berkefeld about when sleep optimization can help, where it causes stress and which myths persist around poor sleep.
Should we even try to specifically optimize our sleep?
Basically you can say: Yes, sleep optimization can make sense – as long as you don’t overdo it and keep your own well-being in mind. Because long-term lack of sleep has been proven to have an impact on our brain.
You become irritated more quickly, have less concentration, your memory suffers and you constantly feel tired during the day. In the longer term, the risk of serious health problems such as cardiovascular disease, high blood pressure or depression also increases. Studies even show that chronic lack of sleep can accelerate brain aging.
How do you rate technical aids such as smartwatches or sleep rings?
Modern technologies such as sleep trackers, such as smartwatches, rings and apps, are now a very central element of sleep optimization. They provide data on sleep duration, sleep phases and heart rate and can increase awareness of your own sleeping habits through regular use.
However, they also involve certain risks: constant control and the pursuit of the “perfect” values can lead to pressure from expectations. This phenomenon, also known as “orthosomnia,” describes certain variants of sleep disorders triggered by the stress of “sleep tracking.”
We therefore advise not to rely exclusively on this form of data collection, but rather to focus on your own body feeling. Sleep trackers are helpful as a stimulus and for recognizing patterns, but should not become the “sleep police”.
Which myths about sleep do you come across most often?
Common misconceptions include: “Alcohol makes me sleep better.” That’s not true. Although alcohol shortens the time it takes to fall asleep, it worsens the quality of sleep. Others believe that you can catch up on sleep on the weekend, but that is also not true and endangers your sleep rhythm.
Bild: Imago | Andrey Popov
Are there any general tips for better sleep?
The most important thing is to have a fixed routine: If possible, go to bed at the same time every day and get up at the same time. This applies not only in the morning, but also in the evening. About an hour before going to bed, quiet, relaxing activities such as reading, meditation or light stretching exercises help you wind down.
It is important to get enough rest before going to bed. If possible, avoid stimulating substances such as caffeine, nicotine, alcohol or heavy meals in the evening. Exercise is generally good, but not right before bed. Ideally, televisions, smartphones and tablets do not belong in the bedroom – glasses with a blue light filter can also help here.
A comfortable sleeping environment is equally important. The bedroom should be cool and well ventilated; temperatures between 16 and 18 degrees are ideal. Really only use the bed for sleeping. And if you can’t fall asleep after about 20 minutes, it’s better to get up again, leave the bedroom and only return when you’re tired again.
Who should pay special attention to their sleep?
Basically, sleep optimization is relevant for many people because everyone actually benefits from better rest. The effect is particularly noticeable in high performers and athletes: better regeneration can improve the ability to react and have a positive effect on mental performance.
Of course, people with sleep problems also benefit from a targeted approach to their sleep – but here it makes sense to consult a sleep doctor beforehand. Another group are shift workers, for whom it can be particularly helpful to better structure and balance irregular sleep rhythms.
Those: buten un inside.
This topic in the program:
buten within, January 8, 2026, 7:30 p.m
