Guide from erstmalreden.de
When you hardly sleep, many things become harder: thinking, work, school, relationships, and courage for the next step.
A few bad nights happen to almost everyone. But if sleep hardly works for a longer time or you do not recover during the day, a first contact can make sense.
Try not to solve your whole situation at night. One small step is enough: low light, drink water, put the phone away, write down thoughts, breathe calmly, or tell a trusted person.
If sleep, panic, rumination, exhaustion, or dark thoughts clearly affect your daily life, you can contact a family doctor, counseling center, or psychotherapeutic consultation hour. In acute danger in Germany, call 112.
erstmalreden.de offers orientation and wording support. It does not replace counseling, therapy, diagnosis, or emergency help.