A sleep disorder is most likely the symptom that most people suffer from in the modern world. After a representative survey by DAK-Gesundheit, the oldest statutory health insurance in Germany, it affects around 80 percent of all working people. The personal consequences are significant and should definitely not be underestimated in terms of health, because restful and sufficient sleep is a basic requirement to deal with the problems of everyday life.
What are sleep disorders and how do they arise?
sleep disorders are fundamentally individual and are divided into different categories: Some people find it difficult or impossible to fall asleep and cannot find peace inside, others wake up every night or at least regularly at short intervals. The consequences are obvious: those affected feel exhausted during the day and “drag” through the day without motivation or joy in life. A long-term sleep disorder is also one of the decisive risk factors for health and primarily affects the circulatory system and blood pressure.
The Causes of insomnia Unfortunately, they are extremely diverse and therefore difficult to diagnose - they often hide psychological stress and even acute or childhood trauma. But many physical illnesses also mean that people can no longer fall asleep or stay asleep. In general, experts recommend consulting your family doctor if sleep disorders last longer than a month and occur more often than three times a week.
How can sleep disorders be treated?
In the past, many doctors usually prescribed medication for people who had difficulty falling asleep or staying asleep Sedatives and other medications, the partial significant side effects and often have a high risk of addiction. They are therefore now considered a short-term emergency solution that should only be used for severe, acute sleep disorders. In many cases, the causes of sleep problems are the result of external influences and not a sign of a physical illness. It is often enough to make small changes in behavior or simple rituals before going to bed to significantly improve the quality of sleep and wake up refreshed in the morning.
Good sleep can be learned
In the modern information society we are almost constantly exposed to impressions that have a stimulating effect on the body and mind. They sometimes put us in a constant state of alarm, which makes it difficult to calm down again in the evening. The reasons are often not easy to recognize from a personal perspective because they are interpreted as a minor or harmless habit. In such cases it is often possible, for example through one Online course for sleep disorders to identify causes hidden by HelloBetter and eliminate them using seemingly simple strategies.
From an evolutionary point of view, humans are diurnal: since our early ancestors, with the onset of dusk there has been a longer period of rest, which signals to the body that the time has now come to sleep. These conditions have changed at least since industrialization, but our organism has not. If you have sleep disorders, it is therefore advisable to first establish a fixed rhythm with regular rest periods. A simple, everyday ritual such as a cup of calming herbal tea before going to bed is just as helpful. Over time, this creates a habit that gives both the psyche and the body a clear signal that night's sleep is now coming.
Simple strategies help combat many sleep difficulties
Sleep difficulties can have a significant impact on daily life and often have a variety of causes, which can be both psychological and physical. The complexity of the topic of sleep and the individual differences in people's sleep patterns mean that solutions to sleep problems must be highly personalized. However, there is general advice and simple strategies that can help many sufferers improve their sleep quality.
First of all, it is important to check and optimize your own sleep hygiene. Good sleep hygiene includes a variety of practices and habits necessary to sleep well at night and be energized during the day. These include, for example, a quiet, dark and cool bedroom, a comfortable mattress and avoiding stimulating activities before bed.
All recommended strategies This also includes establishing a natural daily rhythm. This is promoted by regular bedtimes, which allows the body to stabilize its own sleep-wake cycle, also known as circadian rhythm. Light plays an important role here as it influences the body's internal clock. Therefore, it is recommended to expose yourself to sunlight during the day and reduce artificial light in the evening.
Furthermore, one can Relaxation phase about two hours before bedtime to ease the transition to sleep. During this time, activities such as reading, light stretching, or relaxation techniques such as meditation or deep breathing can help slow down metabolism and prepare the body and mind for sleep. It is also helpful to avoid heavy meals, stimulating drinks or intense exercise, as these wake up the body and make it difficult to fall asleep can.
However, if sleep problems remain persistent, lasting more than a month and occurring more frequently than three times a week, it is advisable to seek professional help. A doctor's visit may be necessary to diagnose underlying causes, which can range from stress and anxiety to medical conditions such as sleep apnea. A doctor may also be able to recommend customized treatments that go beyond general sleep hygiene measures.