What really helps against sleep disorders
Sleep disorders: How you come at night finally to rest
More and more people in Germany have problems – and sleep Through the night. Sleep problems can lead not only to fatigue and concentration problems, but also serious health problems. Health experts explain how to get the night properly to rest.
Serious health problems
Million people in Germany suffer from sleep disorders. Too little sleep not only ensures that those Affected are during the day, mostly tired, but also is a risk to health as a result. Doctors have already found that sleep disturbances increase the risk for Diabetes, cardiovascular disorders such as hypertension and stroke, mental illnesses such as depression, and they lead to a weakening of the immune system. Unfortunately, many of those Affected to grab hastily for self-medication and use of sleeping pills without a prescription. But that must not be. Health experts explain, how to come at night to rest.
There are different forms of sleep disorders, explains the health insurance company DAK-Gesundheit on your website.
Some patients lie in bed at night, awake for hours, even though you try desperately to fall asleep.
Other find, in turn, relatively quickly, into sleep, Wake up but in the night often and will not be able to fall asleep for a long time.
Others Wake up in the morning many hours before the alarm clock ringing, are tired but can’t fall asleep again.
And in some patients there is a mixed form of all these symptoms.
According to the DAK, the official medical Definition of insomnia is: a Minimum of three times per week over a period of one to three months, it comes to and/or maintaining sleep or early morning awakening.
However, as a sleep arises disorder? A common cause of sleep problems is Stress – both in the professional as well as in the private sector.
Worry, fear of failure and excessive stress, many people hold from the A – and sleep Through the night.
Often, sleep disorders are also harbingers or accompanying symptoms of mental illness such as depression or anxiety disorders.
Nocturnal respiratory disorders, which often Express themselves through snoring or apnea, called sleep apnea, can disrupt sleep significantly and cause it to be Affected feel the next Morning as whacked.
And, in rare cases, organic disorders such as thyroid gland malfunction behind sleep disorders. External circumstances such as noise, brightness, intake of medicines or alcohol consumption can disturb sleep significantly.
Changes in the daily routine
Sleep disorders can often be due to changes in the daily routine to eliminate Yoga or autogenic Training are good ways to reduce stress and provide more balance.
In addition, the DAK-health recommends adequate exercise – at least half an hour daily.
Caffeine after 17 o’clock as well as cigarettes and alcohol should be avoided before bedtime, as this enjoyment of work means of stimulating and deep sleep disturb.
If changes in the everyday life does not lead to the sleep disorders to get rid of, you should speak with your doctor about it.
After a thorough interview and a physical examination, possible organic or psychological causes of a sleep disorder can be diagnosed and treated.
In the case of mentally-related sleep disorders, the behavior therapy has proved very effective.
If the doctor finds neither psychological nor physical causes, he may prescribe a sleep aid. But a word of caution: The intake should take place only in the short term, and always under medical supervision, as fast Habituation and dependence effect.
For milder sleep problems, the doctor herbal sedative or home remedies, such as Valerian or hops, and can recommend it. This is not make – but should not be taken without medical advice.
Measures for the prevention
To prevent a sleep disorder at all, can help the following measures:
You go out every night, if possible, at the same time to bed and are also always at the same time.
Ensure that the bedroom is sufficiently darkened – for example, by means of special shutters or coated curtains. Pay attention to the correct temperature in the bedroom – 17 degrees are ideal.
You are looking at least one hour before bedtime no TV more – the flickering light stimuli to keep unnecessarily awake.
Electronic devices such as Laptop, mobile phone and Tablet in bed, actually, nothing – who can’t let you in anyway, in the “night mode” (blue light filter). The special, warm light prevents the production of awake hormones is stimulated.
Keep your feet where appropriate, through thick socks or a hot-water bottle hot – the only way the body can come to rest.
You go in the daytime as often as it comes into the open, since the boost of the sleep hormone production in the evening.
You don’t drive too late at night – no later than 1.5 hours before going to bed, you should slow down.
More tips for a good night’s sleep
The DAK has a number of other tips that help to improve the quality of sleep:
- You drink before bedtime a glass of sour kirschaft – the juice contains the sleep hormone Melatonin.
- You read a exciting book, because it keeps longer awake.
- You don’t put yourself under pressure that makes you worse sleep.
- Get up, if you can not sleep and to go to a quiet activity such as reading or Ironing.
- You keep order in your bedroom – Chaos overwhelmed, our brain and allows us to not switch off.
- You put in the evening in an easily digestible meal: Steamed vegetables with lean poultry is better than Frying or raw food.
- Keep NAP, if at all, only a short lunch – 30 minutes. (ad)