Sleep disorders – tips for better sleep
Sleep disorders plague many people. Some have trouble falling asleep. Other people wake up often during the night. No matter what it is, the result is always the same: you feel like you’re exhausted in the morning. You accomplish very little at work, and there’s little improvement in sight even on the weekends. Your private life will also suffer from sleep disorders at some point. But where do these problems actually come from and why is sleep so important for us? We want to clarify these questions for you. In addition, we will tell you how to successfully combat sleep problems – with very simple means.
Why is sleep so important for our body?
We humans sleep through more than a third of our lives. That sounds a lot, and it is. But it is just as important. Because during sleep our body gathers strength for the new day and regenerates. To do this, it runs on a low flame for a while. Breathing becomes shallower and circulation slower. The body switches on its relaxation program, so to speak. At the same time, the brain processes past events and deletes superfluous data. Sometimes we even notice this process. Namely, when we dream and remember the dream again the next day. But these little films run every night in front of our inner eye, regardless of whether we still know anything about them when we wake up.
How much sleep does a person need?
A normal adult needs about eight hours of sleep per day. Six of these hours should be spent in the so-called deep sleep phase. Only then can the body really complete its important reset. By the way, there are also people who seem to sleep sufficiently, but not deeply enough. In principle, they doze off all night. You notice this by the fact that you wake up again at the slightest noise. This is only possible if the mind stays online, so to speak. Normally, people slip into deep sleep after an hour at the latest and do not leave this phase again until their inner clock is thinking about waking up.
Why do we have sleep disorders?
The reasons for these sleep disorders vary greatly. Often depression, anxiety or a burn-out syndrome are behind it. People who suffer from them often find it difficult to fall asleep. They brood for a long time after lying in bed. The thoughts simply do not come to rest and keep them awake. Many wish that the night would just end quickly.
However, it doesn’t have to be that bad. You’ve probably noticed yourself having trouble falling asleep after a stressful day. The events of the day won’t let you go. You still take work or a problem to bed with you – and you want to solve it.
Sometimes, however, it is also because you have eaten too late. The body then can’t shut down. It still needs resources to keep digestion going. It also needs the blood to flow relatively quickly. In such cases, you probably doze off quickly – but the deep sleep phase doesn’t want to happen.
And then there are the cases in which external circumstances prevent you from sleeping. Does your partner snore, perhaps? Even if you fall asleep, these loud noises can rob you of your rest – and even wake you up. While this is not a sleep disorder in the strict sense, it is also a problem that needs to be solved.
Therapy and self-help
Don’t worry, there are remedies. One thing first, if you are suffering from a serious mental illness, you should seek the help of a medical professional. Only he can put together a treatment for you.
Otherwise, however, you can try to help yourself. If you have trouble falling asleep, you should try relaxation techniques. We have already described autogenic training to you in great detail. Besides that, light therapy and muscle relaxation can help. If you suffer from stress, you should read for a while before sleeping. You can find out how this can relax you here. If that doesn’t suit you, you should try meditation or relaxation music. You can also find detailed articles about this on our blog.
And, of course, it helps to go to the sauna regularly. In this article we explain how healthy it is and here we tell you how to relax best in the sauna. You will see, after the sweat bath you will come home pleasantly tired. As soon as you lie in bed, your eyes will fall shut.
In addition, you should get into the habit of a healthy lifestyle. Do not eat late and take enough vitamins. In this way, you will help your body to properly switch off at night.
If all this doesn’t help, it is advisable to get into the hands of a sleep doctor. He can tell you if physical problems are keeping you awake at night. Some people snore without even knowing it. In addition, you should check your bedroom once for noise and light sources. You can also make sure that you wake up often at night.
Beware of pills and other aids
Some people turn to over-the-counter sleeping pills when they are sleep-deprived. That may be the right way to go, even in the short term. But in the long run, the chemical pills are no solution. Sure, they help you fall asleep and stay asleep through the night. They consist of active ingredients that work directly in the brain. After half an hour, your eyes will reliably fall shut – and won’t open again until the alarm clock rings.
After a short time, however, your body will have become accustomed to the substances. To fall asleep, you will quickly need a higher dose. Therefore, these pills are certainly not wrong for a few days, for example before exams. However, you should not rely on them in the long run.
Alternative remedies – tea and valerian
You also need to be careful with natural agents like valerian. The herb is available either as a tea or as tablets. You will get tired quickly after drinking it and may also fall asleep more easily. However, in some people, valerian attacks the liver. If you want to treat your sleep disorders this way, you should have a detailed conversation with your family doctor. Also, have your blood tested after some time. The doctor can tell you whether the herbal substances are attacking your liver or not.
More information for restful sleep
One thing is certain, however: if you suffer from sleep problems, you should address them head-on. Lack of sleep has a negative effect on your health and your everyday life. Above all, relaxation techniques can bring you relief. Just click through our blog – here you will find all the information on how to properly switch off. Surely you will soon find it easier to fall asleep or sleep through the night. If this is not the case, you should not be afraid to take advice from a medical professional.
