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People with sleep problems consider them to have an impact on their daily functioning (family life, personal or professional activities) [1].

Sleep problems are linked to a lower general well-being [2] and performance [3], as well as to an increased risk of depression [4] and irritability or sensitivity to stressors [5,6].

In order to address sleep problems and the associated burdens, psychological trainings, especially based on cognitive behavioural therapy, is recommended [7,8]. It can be shown that psychological treatment is at least as good in the short term and better in the long term than pharmacological treatment [7].

It can also be shown in scientific studies that online interventions can be helpful in promoting a good and restful sleep [9,10]. A previous version of this training, which bases on cognitive-behavioural methods and was designed for adults, has been shown to effectively reduce sleep problems and to help mentally detaching from work [11,12].

In order to scientifically test the efficacy of this slightly changed version of the online training, we are conducting a study. As part of this scientific study, we offer the online training free of charge.


  1. Léger D, Poursain B, Neubauer D, Uchiyama M. An international survey of sleeping problems in the general population. Curr Med Res Opin. 2008;24(1):307-317. doi:10.1185/030079907x253771

  2. Kompier MAJ, Taris TW, van Veldhoven M. Tossing and turning - insomnia in relation to occupational stress, rumination, fatigue, and well-being. Scand J Work Environ Heal. 2012;38(3):238-246. doi:10.5271/sjweh.3263

  3. Kessler RC, Berglund PA, Coulouvrat C, et al. Insomnia and the Performance of US Workers: Results from the America Insomnia Survey. Sleep. 2011;34(9):1161-1171. doi:10.5665/SLEEP.1230

  4. Baglioni C, Battagliese G, Feige B, et al. Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies. J Affect Disord. 2011;135(1-3):10-19. doi:10.1016/j.jad.2011.01.011

  5. Vandekerckhove M, Cluydts R. The emotional brain and sleep: An intimate relationship. Sleep Med Rev. 2010;14(4):219-226. doi:10.1016/j.smrv.2010.01.002

  6. Minkel JD, Banks S, Htaik O, et al. Sleep deprivation and stressors: Evidence for elevated negative affect in response to mild stressors when sleep deprived. Emotion. 2012;12(5):1015-1020. doi:10.1037/a0026871

  7. Riemann D, Baum E, Cohrs S, et al. S3-Leitlinie Nicht erholsamer Schlaf/SchlafstörungenS3 Guidelines on non-restorative sleep/sleep disorders. Somnologie. 2017;21(1):2-44. doi:10.1007/s11818-016-0097-x

  8. Riemann D, Baglioni C, Bassetti C, et al. European guideline for the diagnosis and treatment of insomnia. J Sleep Res. 2017;26(6):675-700. doi:10.1111/jsr.12594

  9. Cheng SK, Dizon J. Computerised cognitive behavioural therapy for insomnia: A systematic review and meta-analysis. Psychother Psychosom. 2012;81(4):206-216. doi:10.1159/000335379

  10. Zachariae R, Lyby MS, Ritterband LM, O’Toole MS. Efficacy of internet-delivered cognitive-behavioral therapy for insomnia - A systematic review and meta-analysis of randomized controlled trials. Sleep Med Rev. 2016;30:1-10. doi:10.1016/j.smrv.2015.10.004

  11. Thiart H, Lehr D, Ebert DD, Berking M, Riper H. Log in and breathe out: Internet-based recovery training for sleepless employees with work-related strain – results of a randomized controlled trial. Scand J Work Environ Heal. 2015;41(2):164-174. doi:10.5271/sjweh.3478

  12. Ebert DD, Berking M, Thiart H, et al. Restoring depleted resources: efficacy and mechanisms of change of an internet-based unguided recovery training for better sleep and psychological detachment from work. Heal Psychol. 2015;34(Suppl):1240-1251. doi:10.1037/hea0000277

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