Interview with Markus Kamps

Why Sleep Changes—and What We Can Do About It

A conversation with sleep expert Markus Kamps about internal clocks, teenage sleep, and the art of getting restful sleep at every stage of life.

Sleep is far more than mere rest—it is a dynamic, lifelong process that is constantly changing and influenced by numerous factors. Time and again, people in various life situations seek advice at our centers of expertise because they or a family member are having trouble sleeping.

In this interview, the renowned and approachable sleep expert Markus Kamps (schlafkampagne.de) offers fascinating insights into why our sleep patterns fluctuate, which biological processes play a role, and how we can ensure restful sleep at every stage of life.

Why does sleep keep changing? What does it depend on?

Sleep is a highly dynamic biological process influenced by a multitude of factors. These include, among others, the individual circadian rhythm (editor’s note: “internal clock”), environmental factors, personal stress levels, hormonal fluctuations, and individual lifestyle habits. For example, a disrupted sleep rhythm can result from jet lag or shift work.

Which biological and hormonal processes play the biggest role here?

The hormone melatonin, which is released in the dark, plays an important role. Known as the “sleep hormone,” it regulates our sleep-wake cycle and promotes better deep sleep.

Another key factor is the stress hormone cortisol, which is responsible for alertness and energy during the day. A persistently elevated cortisol level disrupts our sleep quality.

Why does the sleep rhythm shift during puberty? And where do you see the challenge?

During puberty, the circadian rhythm shifts later, causing adolescents to get tired later and have a hard time getting out of bed in the morning. This is due to a delayed release of melatonin. The challenge is that early school start times aren’t adapted to this biological rhythm, which often leads to adolescents not getting enough sleep and potentially struggling in school.

What effects do school, screen time, and social media have on sleep?

The lack of daylight and increased use of digital devices emitting blue light, especially in the evening, inhibit melatonin production. This leads to trouble falling asleep. Additionally, social media can significantly negatively impact sleep due to emotional excitement and constant notifications. This affects both rest and the ability to concentrate.

What is your recommendation for good sleep at every stage of life?

Childhood: Set routines and minimal or no screen time before bed.

Adolescence: Later school start times or targeted light therapy in the morning would be ideal.

Menopause: A cool sleeping environment and a balanced diet.

Older age: Plenty of daylight, regular exercise, and consistent bedtimes

Remember:

Good sleep is a lifelong process that can be optimized through adjustments and conscious decisions! Not only does sleep change with age, but your bed should also be adapted to your changing life circumstances.