Go to bed, maybe read a little more, then turn off the light, fall asleep quickly and wake up the next morning feeling refreshed – for many people this is just a nice dream. Instead, they toss and turn in bed night after night, simply cannot calm down, and falling asleep and staying asleep becomes a problem. Special digital programs that can be accessed via a website or available as an app promise help.
We tested eight such online programs for sleep disorders. Two of them impressed us completely and received the top grade of very good.
Why testing online programs for sleep disorders is worth it for you
Testergebnisse
Our table shows quality assessments by Stiftung Warentest for eight online programs and apps against sleep disorders and problems, including the website courses HelloBetter Sleep, Novego Better Sleep and Somnio as well as the apps BetterSleep and Sleep Sounds. Costs for three months of use: between 3.25 euros and 464 euros. The quality ratings range from very good to poor.
The best online programs for sleep disorders for you
We say which sleep programs are recommended and free for those with statutory health insurance. You will also find out which ones you can use without an online user account. The test results can be filtered accordingly.
Magazine article as PDF
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Online sleep programs in the test Unlock test results for 8 online programs against sleep disorders
Online programs for sleep problems tested
The guideline for sleep disorders expressly recommends cognitive behavioral therapy as an online treatment in addition to individual or group sessions. Four of the eight online self-help programs tested are based on this method. For example, they offer a sleep diary, relaxation techniques such as progressive muscle relaxation or meditations. There is also scientific information and motivating videos that support the therapy.
In contrast to these four website-based programs, the four apps in the test do not work with cognitive behavioral therapy. They primarily offer sounds and noises to help you fall asleep.
Tipp: Even before you log in or purchase, you can see all the programs for sleep disorders from our test.
test know-how for restful nights
Many people have difficulty sleeping from time to time. There is not always a disorder that requires treatment.
Maybe it’s simply an old mattress that has become uncomfortable. If you are looking for a new one, you will find good models for every body shape, including stomach and back sleepers, in our test of more than 270 mattresses of all designs. Bright white light keeps you awake compared to dark. That’s why lamps should ideally be dimmed in the evening. We tested smart lamps that can be used to set the brightness down at bedtime. Avoid physical exertion shortly before going to bed and switch off your mind – for example with the help of meditation. This can also be done digitally, as our test of meditation apps shows. Snoring affects the quality of sleep or disturbs your bedmates. We have investigated whether and what anti-snoring aids are useful.
Behavioral therapy instead of medication
A chronic sleep disorder – the technical term insomnia – is when those affected are unable to fall asleep or stay asleep at least three times a week for over a month and this permanently affects everyday life. In this case, you should definitely seek medical advice. Chronic lack of sleep can not only lead to a decline in performance and poor concentration, but can also increase the risk of heart attack and diabetes, among other things.
If doctors rule out physical illnesses such as pain or stroke as the cause, cognitive behavioral therapy is the treatment method of choice: those affected learn to understand their sleep behavior, recognize and change patterns, so that in the end they see sleep as something positive again.
Sleeping pills, on the other hand, should only be used for a short time or only when nothing else helps. This emerges from the guideline “Non-restorative sleep/sleep disorders”, which the German Society for Sleep Research and Sleep Medicine (DGSM) developed together with other experts.
This is how we tested the website programs and apps
Two qualified psychologists examined how effectively the eight digital programs support healthy sleep. To do this, they tested the effectiveness of the concepts based on scientific studies. These also included those that the providers made available to us.
Tipp: Our article Ten Tips for Better Sleep provides further valuable information on what you can do about your sleep problems yourself.