Sleep Disorders: 7 Reasons Why You Sleep Badly
Sleep disorders are one of the most common psychosomatic complaints. In fact, about one in four adults in Germany has problems with falling asleep or staying asleep.
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Why is healthy sleep so important?
Our life follows an internal clock. It is based on the alternation of day and night. Body functions and mental well-being adapt to this daily rhythm. Body temperature or hormone secretion is controlled by it. Memory performance is also significantly dependent on good sleep.
Medically, poor sleep is also referred to as insomnia. Affected individuals have trouble falling asleep or they wake up several times during the night and then have difficulty falling back asleep. The reason why older people often complain about sleep disorders is that our sleep becomes lighter from the age of 40. Overall, women are more likely to suffer from insomnia and lack of restful sleep.
How much sleep each person needs is actually different for everyone. However, those who feel they are not getting enough sleep are at risk of developing diseases and even obesity in the long run. In addition to the release of hormones responsible for our appetite, a poor sleep also affects carbohydrate metabolism.
At the same time, sleep disorders are clearly associated with an increased level of stress hormones, heart rhythm disorders, and high blood pressure. This also increases the risk of heart attack and stroke. Even our immune system is impaired with too little sleep. In particular, the activity of natural killer cells suffers.
1. You are out of rhythm
Far too often, we ignore the signals of our bodies. We try to suppress tiredness during the day with stimulating drinks like tea and coffee. In the evenings and at night, we work for too long or often doze off in front of the television.
We feel tired and yet we are restless and cannot relax. The human biorhythm is even more disrupted by shift work and constant traveling. The health risks are significantly increased in these situations.
2. The everyday stress won't let you go
Time pressure at work, balancing work and family life with children, conflicts with a partner, and weekend stress - in such stressful phases, it is particularly difficult to switch off. In the morning, the last thought of the evening is the first one. If one allows oneself to be dominated by everyday life until the evening, sleep becomes worse or in the worst case scenario, doesn't happen at all. For example, progressive muscle relaxation and autogenic training in the evening can help to find a restful sleep more easily. Also, Grandma's tip to drink warm milk with honey can make you feel tired. By the way, you can find more tips on how to overcome stress here.
3. Fears are burdening you
Psychological causes are much more complex to handle than "ordinary" everyday stress. Even unrealistic expectations about sleep behavior can develop into anxiety. The fear of further sleepless hours increases inner restlessness.
Many patients with mental illnesses such as depression not only have trouble falling asleep, but their sleep is also not particularly deep. Conversely, studies suggest that long-lasting sleep disorders can lead to depression.
If strong fears or even panic attacks keep someone from sleeping, those affected can turn to experienced sleep therapists or their doctor.
4. No real help: Alcohol and medication
One or two beers and falling asleep becomes much easier? Many are probably familiar with this effect of alcohol. But what is not immediately noticeable: Alcohol greatly affects the quality of sleep. While one falls asleep faster, under the influence of alcohol, one dreams less and the brain has a harder time recovering. Consequences can include difficulties with concentration and memory problems.
The sleep-wake cycle is also significantly influenced by some medications (pay attention to the package insert). They can have stimulating effects even into the night. Even specific sleep aids can promote sleep disorders. Therefore, they should only be taken selectively and for a short period of time in consultation with a doctor.
5. They are sleeping in an unfavorable position
As you make your bed, so you must lie – this old saying can of course be perfectly applied to our sleeping situation. Environmental conditions such as noise, heat, cold, brightness, poor or dry air rob us of sleep – sometimes unconsciously. However, the quality of the bed, the slatted frame, the mattress, the duvet and pillow, as well as the bed linen, also have a crucial influence on our night's rest.
6. You are not breathing properly
Other reasons for sleep disorders can be impaired nasal breathing due to infections, allergies, or chronic sinusitis. Also, coffee or smoking promotes the swelling of the mucous membranes at night. Breathing is accordingly difficult, and the body cannot recover optimally.
A respiratory disorder occupies a special position among physical causes. One possibility is, for example, a condition called apnea. Sleep apnea syndrome refers to nocturnal breathing pauses that can have serious health consequences.
7. Legs that can't find rest
Patients with Restless Legs Syndrome suffer from distressing restlessness in their legs while falling asleep and during sleep. Affected individuals experience tingling, stabbing, or pulling sensations in their legs when awake at night in bed. The exact causes of the condition are not yet fully understood, but the symptoms can be effectively treated with medication if necessary. Restless Legs Syndrome can also occur during pregnancy.
So you see: Taking care of a restful and healthy sleep is anything but a trivial matter. Often, with small changes, you can already achieve a significant improvement in the quality of sleep. Please sleep well!