Sleep is essential for physical and mental health. This makes it all the more stressful when sleep is disrupted over an extended period—especially during the warm summer months, when heat, long days, and changes in routine make it even harder to get some rest.
When Sleep Is No Longer Restorative
Sleep disorders can manifest in various ways. Common types include:
- Difficulty falling asleep
Difficulty winding down in the evening - Difficulty sleeping through the night
waking up during the night, restless sleep - Waking up early in the morning
is typical of depressive moods - Non-restorative sleep
despite getting enough sleep
These symptoms may be temporary—or they may develop and become entrenched over weeks and months, thereby contributing to the development of further physical and psychological symptoms.
Why Heat Affects Sleep
To fall asleep, the body needs its core temperature to drop slightly. High outdoor temperatures prevent this from happening.
Typical effects of heat on sleep:
- difficulty falling asleep
- shallow, fragmented sleep
- waking up more often
- increased sweating and restlessness
- reduced deep sleep phases
In addition, long, light evenings, changes in daily routines, and increased outdoor activity all contribute to disrupting the sleep-wake cycle.
Other Factors
Sleep disorders are rarely purely “physical.” Often, several factors come into play:
- Stress and Internal Tension
- Tendency to brood
- Anxiety or symptoms of depression
- irregular sleep schedules
- Screen Time in the Evening
- physical symptoms (e.g., pain)
Especially in the summer, the combination of heat and inner restlessness can further disrupt sleep.
What Helps—A Gradual, Individualized Approach
The treatment of sleep disorders depends on the cause and duration of the symptoms.
1. Basics: Sleep Hygiene and Behavior
Often underestimated, but crucial:
- regular bedtimes
- a cool, dark sleeping environment
- Avoiding Screen Light in the Evening
- light evening meals
- if necessary, targeted cooling strategies (e.g., ventilation, showers)
A structured approach to sleep is the foundation of any further treatment.
2. Cognitive Behavioral Therapy for Insomnia (CBT-I)
Cognitive behavioral therapy for insomniais the most effective non-pharmacological treatment for chronic sleep disorders.
It includes, among other things:
- Dealing with Worrying and Tension
- Changing Unhealthy Sleep Habits
- Stabilizing the Sleep-Wake Cycle
- Reducing the "urge to sleep" and stress caused by expectations
3. Herbal and mild medication options
For milder symptoms, the following can be used as a supplement:
- herbal supplements (e.g., valerian, passionflower)
- Melatonin in specific situations (not for long-term use)
These side effects are usually mild but are well tolerated.
4. Drug Therapy
In cases of more severe or long-standing sleep disorders, medication may be appropriate.
A distinction is made between:
- short-term support
(e.g., sedatives for acute relief) - long-term therapy
, e.g., specifically with an orexin receptor agonist, certain antidepressants, or other psychotropic medications that promote sleep
Selection is made on an individual basis and takes the following into account:
- Type of Sleep Disorder
- Comorbidities
- Compatibility
- Dependency Risks
The goal is not “sleep at any cost,” but rather long-term stabilization.
Our Medical Perspective
Sleep disorders are common—and can often be effectively treated.
Especially in the summer, it’s worth taking a closer look:
Is it just the heat? Or do inner tension, stress, or other factors also play a role?
A comprehensive assessment helps identify the appropriate approach—ranging from simple adjustments to daily life to targeted therapeutic or medication-based support.
Getting a good night's sleep isn't something to be taken for granted—but in many cases, it can be achieved again.
Photos: freepik / magnific