Do you know that? You wake up and feel like a zombie, even though you actually slept enough. Short phases withare normal, but when insomnia becomes a habit, you should be careful! Your body needs relaxation - and if you don't give it to him, he will flap at some point. It is high time to pay better attention to your sleep!
Do I suffer from sleep disorders?
You may know these moments: you lie in bed in sweat and just can't fall asleep (more)? You're not alone!Sleep disorders(Insomnia) are widespread and occur when our sleep is too short or too long, is interrupted too often or is simply not relaxing.
This means that if the duration of sleep, the sleep cycles or the sleeping stages do not correspond to what we know as a normal sleep, or if the daily condition is affected.
But when do you speak of chronic sleep disorders? Quite simply: If you have problems sleeping three times a week, for more than a month, experts speak of a chronic sleep disorder. That sounds scary, right? But don't worry, there are many ways and methods to find healthy sleep again!
Why is sleep actually so important?
Think about it: Sleep is not only your personal petrol station, which keeps you busy during the day, but also a real booster for your immune system! Not to forget that he is like a super glue for your freshly learned information and experiences that he firmly anchored in your memory. Sounds pretty important, right? This is exactly why a lack of relaxing 😴 sleeping can be quite disadvantageous for all these vital functions.
What happens when we sleep?
Every night you live on your trip through the dream world of different sleep phases that repeat each other - a real adventure! The length and frequency of these phases are somewhat different for every person. On average, you need about 90 to 110 minutes to go through all sleep phases. This sleep cycle consists of five phases: sleep phase, light sleep phase, deep sleep phase and rem phase.
Not every sleep disorder is a drama
Well, every now and then a sleepless night, maybe because of the annoying jet lag - that's not the end of the world. But if sleep disorders are the order of the day or last longer, this can have serious consequences for your health, for example an increased risk of cardiovascular diseases.
Even light, but persistent sleep problems can slow you down during the day, disturb your concentration and press your mood.
Where do sleep disorders come from?
You can either suffer from side effects of others - let's call them 'secondary sleep disorders'. Think about,, Thyroid problems or psychological problems. Or they are independent beasts, so -called 'primary sleep disorders', which occur for no obvious reason like organic or psychological causes.
And yes, lifestyle is also a factor - stress, alcohol, medication, drugs, changed living conditions or shift work can be the culprit.
And how do you get rid of sleep disorders?
Sleeping pills can be a quick solution, but in the long run it is not the answer. Instead, experts often rely on behavioral therapy methods. Try relaxation techniques such as autogenic training or progressive muscle relaxation to improve your sleep quality. If you do not get any further yourself, you should first tackle the topic with your family doctor.
Many factors can improve sleep hygiene
OneStudysuggests that some factors can significantly improve sleep and not only increases the quality of life, but even the lifespan can be positively influenced.
The researchers found the following five factors:
- The gold standard: seven to eight hours of sleep a night - sounds feasible, isn't it?
- Problems asleep? A maximum of twice a week is in the green area.
- The same applies to sleeping - here too, up to twice a week are still within the framework.
- Do you reach sleeping pills? Better not, because this is about zero intake.
- And finally: do you feel really recovered after waking up at least five days a week? If so, perfect!
Does your sleeping score not achieve a perfect five? No panic! There are actually simple ways how you can train your brain to find it better to sleep. Dr. Frank Quian, co-author of the study, said atCNNthat a key is the "" be. Doesn't that sound exciting?
- Start going to bed every evening at the same time and getting up at the same time in the morning - yes, this also applies to weekends and public holidays.
- A good bed and a good mattress are the basic requirements for a relaxing sleep. The same applies to pillows. Here you will find a popular black rollerAmazon*.
- Make sure yourIs: cool, dark and as calm as possible.
- How about a sound machine to block disturbing noises?
- And a little tip on the side: avoiding alcohol before going to bed. Experts say that your body wakes up when it is finished with the breakdown of alcohol in the early morning - not ideal, right?
- Shake off all the devices that radiate blue light at least an hour before going to bed and create a relaxing routine.,, Tai Chi or a warm bath can work wonders.
Now you are asked! Have you ever tried one of these techniques or are you still fighting with the counting of sheep?
Sources:
Onmeda.de
Important NOTE:This article only serves the information and does not replace a medical diagnosis. If uncertainties, urgent questions or acute complaints arise, you should contact your doctor or ask for advice in the pharmacy. Medical on -call duty can be reached via nationwide number 116117.
