Darrick Robles Sleep is essential to good health. However, more and more people are suffering from sleep disorders that are not based on a physical illness. Here you can find out how sleep problems manifest themselves and what you can do to overcome them.
A study by the DAK has shown that 80% of employed people suffer from sleep disorders. And more and more young people are affected by sleep problems.
Sleep is essential for physical and mental health. Getting enough sleep can also help prevent heart disease, diabetes, and depression, and boost your immune system .
What is a sleep disorder?
Insomnia becomes a problem when the quality or duration of sleep is impaired, resulting in reduced performance the following day. These are possible manifestations of a sleep disorder:
1. You cannot fall asleep at all or only with difficulty. Especially those who have worries or stress often lie awake in bed for a long time at night. This is due to the continued production of stress hormones, including cortisol and adrenaline. If the release of these hormones does not fall as usual at bedtime, your body remains in a state of high alertness and prevents you from falling asleep.
2. You wake up at night or early in the morning. If your body produces too much cortisol, you may wake up more often in the early hours of the morning. Under normal circumstances, cortisol ensures that you have enough energy available. However, too much cortisol disrupts your sleep.
3. You have vivid dreams. Dreams are mostly a reflection of our everyday experiences and help us to process the events of the day. However, particularly vivid and emotional dreams from the phase of REM sleep (Rapid Eye Movement) often hit our mind. According to researchers, the reasons for very vivid dreams are mostly psychological.
What are possible causes of insomnia?
A distinction is made between organic and non-organic sleep disorders. While organic sleep disorders are based on a physical illness , non-organic sleep problems often have psychological causes . These include stress and anxiety, but also psychosocial stress such as e.g. B. deaths in the family, loss of employment and separations and divorces.
However, unfavorable sleeping conditions or the use of intoxicants or certain medications also have an impact on the quality of your sleep.
How to improve your sleep
For most people, sleep problems are temporary. This is perfectly normal and nothing to worry about. With a few targeted measures you can prevent and counteract insomnia in such phases.
meditate When you’re feeling overwhelmed by stress, regular meditation can create physiological changes that help you feel calmer, both physically and mentally.
Yoga for relaxation. A study by the Johns Hopkins Medicine Organization showed that yoga not only helps reduce stress but can also promote sleep. Physical activity in general helps to manage stress.
Do breathing exercises. When you breathe in slowly and deeply, you take in more oxygen. This lowers your heart rate and blood pressure. Before bed, lie down and focus on your breathing. Count to 4 while inhaling gently. Count to 4 as you exhale as well. Repeat this process for about 1 to 5 minutes.
talk about your dreams One way to make sense of your current feelings is to talk to someone about your dreams. This can be helpful because dreams are often an expression of what is happening in your daily life. Often they also reveal what is going on emotionally in you.
Find your bedtime routine. With a few simple steps before bed, you can establish a routine that will help improve your sleep. Also includes:
- Try to go to bed at the same time every day.
- Pay attention to the right room temperature in the bedroom. The optimum temperature for sleeping is between 14 and 18°C.
- Take a hot bath 90 minutes before bed.
- Avoid stimulants such as alcohol, coffee, tea and energy drinks 6 hours before you plan to go to sleep.
- Bring more movement into your everyday life. Especially outdoors, because daylight helps your body normalize the sleep-wake cycle.
- Avoid watching, listening, or reading the news before bed. Consuming the news before bed can be a stress trigger.
- Try to only sleep, read, or relax in your bedroom so you don’t associate it with work or other activities.
- Avoid using electronic devices with displays in the bedroom. The blue light from your laptop, smartphone or tablet keeps you awake and prevents your body from producing enough of the sleep hormone melatonin.
When to seek medical advice
If none of this helps, and you continue to have trouble sleeping and your daily life is affected, it makes sense to consult a doctor. They can help you to shed light on the reasons for your poor sleep, advise you on further measures and, if necessary, refer you to a specialist.
