Darrick Robles overview
- Get regular exercise because sitting too much can increase your risk of insomnia.
- If you have persistent sleep problems, keep a sleep diary for 2 weeks and talk to a doctor about it.
- Sleep disorders such as sleep apnea – characterized by heavy snoring, daytime tiredness and breathing pauses during sleep – must be treated by a doctor.
Have you slept well today? If so, you probably started the day well rested. In addition, there is clear evidence that restful sleep promotes general health and a strong immune system.
Most adults need 7 to 8 hours of sleep a night. But there are also people who can get by with less than 6 hours of sleep and others who need 10 hours of sleep. While we sleep, vital processes take place in the body: it regenerates, stimulates wound healing processes and fights pathogens. This could explain why long-term sleep problems are associated with an increased risk of obesity , diabetes , heart disease, cancer , depression and other serious health problems.
Before the pandemic, every tenth of the working population suffered from severe sleep disorders. Studies from around the world have found that sleep problems have worsened due to anxiety and disorders related to Covid-19 .
1. Insomnia
In general, there are three types of insomnia: difficulty falling asleep, mild disturbances, and waking up at night or waking up too early. According to Med-Healths general practitioner Dr. Rhianna McClymont, most of these problems can be solved with simple lifestyle and sleep changes .
“It’s important to have a sleep routine that ideally includes going to bed at the same time each day, keeping the bedroom dark and quiet, and avoiding electronic devices before bed,” she says.
The bedroom should be a place reserved for sleeping and sex – since sex is the only form of physical activity that also makes us sleepy .
Here are more tips for better sleep hygiene:
- Avoid caffeinated drinks 6 hours before bed.
- Drink warm milk or herbal tea to fall asleep.
- Keep the temperature in your bedroom between 18 and 24 degrees Celsius.
- Use thick curtains or an eye mask to avoid being disturbed by incoming light.
- Use earplugs if your partner snores or you live in a noisy area.
- Take a warm, but not hot, bath just before bed.
- Get regular exercise because sitting too much can increase your risk of insomnia.
- Avoid strenuous exercise 4 hours before bed — but yoga and relaxation exercises can help .
If you’ve tried improving your sleep hygiene and insomnia continues to interfere with your daily routine, keep a sleep journal for 2 weeks . Then discuss your observations with your doctor.
“Sleeping pills are only recommended in an emergency because they can be addictive and disrupt your natural sleep cycle,” says Dr. McClymont. Cognitive behavioral therapy (CBT) is the first choice for trouble falling asleep and staying asleep Deal with feelings that keep you up at night.
2. Sleep apnea
In so-called obstructive sleep apnea, the airways are narrowed during sleep. As a result, breathing can stop for 10 seconds to several minutes during sleep. The respiratory arrest puts a strain on the heart and circulation and is therefore associated with an increased risk of heart attack and stroke.
In Germany, around 2 to 3% of adults are affected by sleep apnea syndrome. The disorder is particularly common in older men (about 20% of those aged 40 to 60 and up to 60% of those aged 65 to 70 are affected). In women, the incidence increases after menopause. However, many sufferers do not know that they have a problem.
Some of the symptoms of sleep apnea are only noticed by the partners of those affected – these include:
- Breathing pauses lasting at least 10 seconds
- Loud snoring
- Gasping, snoring, or gagging noises
- Frequent waking up at night
- Severe daytime sleepiness
- Waking up with a headache
- dry mouth
- Bad concentration
- microsleep
“Anyone who has symptoms of sleep apnea that interfere with everyday life, such as microsleep or severe fatigue, should seek medical advice,” said Dr. McClymont.
“Losing weight or reducing alcohol consumption can improve sleep apnea. If these measures do not help, the doctor can order CPAP therapy.” This is a mask that supplies the sleeper with oxygen through continuous positive airway pressure (CPAP).
3. Sleep paralysis (sleep paralysis)
Feeling awake but unable to move or speak can be frightening. This condition is known as sleep paralysis, sleep rigidity or sleep paralysis and is most likely to occur upon waking or just before falling asleep. The paralysis can last a few seconds or even a few minutes and is usually harmless – although it can be very uncomfortable.
“Sleep paralysis usually does not require treatment. However, if it occurs very regularly and is very uncomfortable for the sufferer, they should seek medical advice,” says Dr. McClymont.
“Sleep paralysis is also associated with generalized anxiety disorder and panic disorder. In these cases, psychotherapy may be appropriate to manage the problem.”
4. Restless-Legs-Syndrom
If you have a strong urge to move your legs at night or before bed, you may have Restless Legs Syndrome (RLS) . This is often noticeable through jerky movements or an uncomfortable feeling of restlessness and tension.
Research suggests that restless legs are partly hereditary. 5 to 10 percent of the European population are affected. If your parents have it, your risk of developing restless legs syndrome increases. RLS can also occur during pregnancy – but the symptoms usually disappear after the birth .
“Most often, restless legs syndrome can be relieved with regular exercise, leg massage, and a healthy sleep routine ,” says Dr. McClymont. However, if symptoms don’t improve or you find the symptoms bothersome, you should see a doctor visit.
Restless legs syndrome can be a sign of iron deficiency or kidney problems . If symptoms are severe, prescription medications may also be considered.
5. Night terrors
Night terrors, also known as night terrors, are common in children between the ages of 3 and 8 . In deep sleep, the child may scream, yell, and thrash about in panic. The eyes may be open, but it’s not really awake . Affected children rarely remember it the next morning.
Episodes usually occur early in sleep and are more likely when children are overtired or have a fever . Sometimes stress can also trigger night terrors – for example, if the child has had an exciting day.
Unless your child is in danger of harming themselves, it’s best not to wake them. However, if the seizures keep happening at the same time, you can try waking your child 15 minutes earlier each night for a week to break the cycle.
If night terrors occur more frequently or persist beyond the age of 6, you should speak to a pediatrician. There may be another form of sleep disorder that can be treated.
