Insomnia is a widespread problem. Here we tell you what causes insomnia and what helps against it.
Sleep disorders - what are they?
Anyone who has trouble falling asleep or staying asleep at least three times a week over a period of between one and three months is suffering from a lack of sleep (insomnia). The sleep disturbances can have rather harmless, temporary causes, but can also be due to illnesses. Poor sleep not only affects mood but also performance - so you should not wait too long to seek treatment.
Poor sleep: only temporary or permanent?
Around one-third of all Germans suffer from sleep disorders. Some sufferers lie awake for hours and can't fall asleep, others have trouble sleeping through the night and wake up constantly for seemingly no reason. The mistake many people make: they take their poor sleep for granted or try to get their complaints under control with a sleeping pill. But sleeping pills, in particular, are not suitable for long-term use in cases of sleep disturbance - which is why it is all the more important to get to the bottom of the causes of sleep disturbances and to remedy them with therapy.
Why is good sleep at night so important?
In addition to the influences on our mood and performance already mentioned, there are other reasons why sufficient and good sleep is so important:
During sleep, our brain processes daily impressions and stores newly learned information in long-term memory. Especially sleep disturbances prevent this.
The body uses the sleeping time for regeneration: For example, messenger substances are released that reduce the stress hormone cortisol, which prevents depression and burnout.
During the deep sleep phase, more defense cells are produced - these strengthen the immune system and protect against colds or shorten them.
Sleep actually also makes you beautiful: growth hormones repair damage to tissue cells, which tightens the skin.
Fat is broken down from the cells during sleep! So "slim while you sleep" is no coincidence either - people who sleep too little tend to be overweight.
Lack of sleep can promote diabetes - so if you don't want to become diabetic, you should make sure you get a good night's sleep.
How much should I sleep?
Research is constantly coming up with new findings regarding the optimal amount of sleep. Eight hours is often recommended, but how much healthy sleep you need varies from person to person. For some, seven hours is enough, while others need eight. Ultimately, it also simply depends on whether you feel fit after getting up and don't feel tired.
Causes of sleep disorders
Everyone has a restless night now and then, for example, because a lot happened during the day that is now running around in your head or because you are a bit tense because of the important presentation the next day. It becomes more difficult when the sleep disturbances last longer and interfere with everyday life. There are many reasons for this - often these triggers lead to sleep disorders:
Psychological complaints or disorders (e.g., stress, depressive mood).
Habits that inhibit sleep, such as drinking a lot of coffee, smoking, or alcohol
Poor sleep environment (for example, too much light, too warm or cold temperature)
Disturbed sleep-wake rhythm (e.g., due to shifting work or jet lag)
Certain medications
Hypothyroidism
Respiratory diseases
Pain (e.g. joint pain or headaches)
Increased urge to urinate, resulting in nighttime trips to the toilet (often at an older age)
Many experts in psychosomatics are particularly concerned with the psychological factors behind possible sleep disorders. If, for example, stress persists permanently without the causes becoming clear, these could lie dormant deeper in the subconscious. Psychotherapy can help here to get the necessary unconscious information.
Diseases: Even more reasons for sleep disorders
In rarer cases, teeth grinding, sleep apnea (breathing pauses), or restless leg syndrome (movement disorder of the legs), for example, can also be the problem. The causative diseases must be found and treated before sleep can improve again.
Therapy: What helps against sleep disorders?
As long as physical illnesses can be ruled out as the cause of sleep disorders, they can often be controlled with simple tips. In this way, you can find your way back to sleep more easily:
Lavender: The scent of lavender calms and relaxes. Simply drip a drop of lavender oil onto a cloth and place it next to your pillow on your bed to help you sleep.
Tea: Valerian and hops in particular are known to help you fall asleep. However, the tea must be drunk regularly and over several weeks to have an effect.
Technology: Cell phones and the like have no place in the bedroom, as the blue wavelengths of light emitted by these devices can disrupt sleep. Better: Turn off everything (including the TV) at least two hours before bedtime and read a relaxing book.
Temperature: Most people sleep best at a room temperature of 15 to 18 degrees.
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