Sleep Guide

Keeping a sleep diary: How can I use it to identify what really disrupts my sleep?

Keeping a Sleep Diary Correctly: Which 12 Details Matter, How to Calculate Sleep Efficiency, Recognize Patterns, and Avoid Common Mistakes. With Template and Evaluation Example.

Stimulus Control for Sleep: How to Make the Bed a Place for Falling Asleep Again?

Stimulus Control: The Six Rules That Will Make Your Bed a Cue for Sleep Again. Why the 20-Minute Rule Works, How to Implement It, and Which Mistakes Prevent Success.

Sleep Restriction: How Can Less Time in Bed Lead to Better Sleep?

Sleep restriction is the most effective single method in insomnia therapy: Adjust bed time to actual sleep time, build sleep pressure, increase sleep efficiency. Instructions, numbers, limits.

Stopping sleeping pills: How to withdraw gently?

Coming off sleeping pills is a gradual process and should be medically supervised. Why rebound insomnia is normal, what a tapering plan looks like, and what comes first.

CBD and Sleep: Is the Hype Real?

CBD and sleep: What the studies say, the legal situation in Switzerland, what to look for in products, and where the clear limits lie.

CBT-I: What does cognitive behavioral therapy for insomnia offer?

CBT-I is, according to guidelines, the first-line treatment for chronic insomnia. The five components, the typical process, and what you can implement yourself.

Chronic Insomnia: How Bad Nights Become a Pattern

Chronic insomnia develops through a learning process, not bad luck. How the 3-P model works and which measures have been proven effective.

Early Awakening: Why Am I Waking Up at 4 AM?

Waking up early in the morning usually has clear causes: a shifted internal clock, alcohol, light, age, or mood. Here's how to find the reason and get back to sleep.

Difficulty falling asleep or difficulty staying asleep: What's the difference?

Difficulty falling asleep and difficulty staying asleep have different causes and require different approaches. This is how you can identify your type and take the right action.

Sleep and Depression: What's the Connection?

Sleep and depression are mutually influential. What sleep patterns are typical, what the connection means, and when you should seek help.

Insomnia: What's behind it and how is it treated?

Understanding Insomnia: When poor nights turn into a sleep disorder, what mechanisms maintain it, and what treatment is considered effective.