Not all sleep problems inevitably end in a sleep disorder. Most people sleep better and sometimes not so well. However, if you are lying awake regularly when you are about to sleep, there is a suspicion of developing sleep disturbance.
If you have persistent sleep problems with no obvious cause, you should go to a doctor as soon as possible. Your first contact person is your family doctor. In no case should you be put off in practice with a recipe for sleeping pills. Sleep aids are often the shortest route to the sleep disorder. Find a doctor who takes time to consult. In many places, you will find doctors who specialize in sleep medicine. Your health insurance company can also help you in your search for a doctor with experience in sleep medicine.
Cycle of sleep disorders
Sustained sleep problems sometimes lead to a cycle of sleep disturbances, which is increasingly solidifying. Nocturnal pondering or an irregular sleep pattern, for example, help you to fall asleep and sleep through, resulting in fatigue and loss of performance. Tired and harried we get easily under pressure, we feel irritable or overwhelmed. Anger or stress, in turn, encourages nocturnal pondering, difficulty falling asleep, or an irregular sleep pattern.
The entry into the cycle of sleep disorders usually goes unnoticed. A regular sleep rhythm, sleep rituals, or relaxation techniques help to avoid the cycle of sleep disorders or to get out of the circulation. In general, however, this is only possible at an early stage of sleep disorders. With persistent sleep disturbances medical and/or psychological assistance is expedient.
Causes of sleep disorders
Sleep disorders can have many causes. For example, women often experience sleep disorders during menopause – or during pregnancy. Teenagers are particularly bad at puberty. In these cases, hormonal changes cause sleep disorders. Thyroid dysfunction or many other diseases favor sleep disorders, as do many medications. Before a targeted treatment of sleep disorders, therefore, other possible causes of sleep problems should be excluded.
Diagnosis of sleep disorders
If self-help with regular sleep patterns, sleep rituals, and other sleep-promoting measures do not result in a good night’s sleep, you should consult a doctor. The treatment of insomnia is easier the earlier a diagnosis is made. Treating sleep disorders is often much easier than many people believe. Sleeping pills should play only a minor role in the treatment of sleep disorders and be used as short as possible in each case.
A continuation of the outpatient medical diagnosis can be done inpatient in a so-called sleep laboratory. Sleep is usually monitored for two nights with numerous sensors at these sleep medical wards. For example, an EEG is recorded to monitor the course of sleep phases and the nocturnal activity of the brain. The sleep laboratory can often provide further evidence for the treatment of sleep disorders.
Therapy of sleep disorders
A combination of medication (if not dispensable) and behavioral training has been proven to treat sleep disorders. So-called sleep training is all about overcoming negative thoughts and experiences about sleep and finding a regular sleep rhythm.
Frequent sleep disorders
Sleep disorder, difficulty sleeping, sleep apnea with heavy snoring, and Restless Legs Syndrome are the most common causes of disturbed sleep. But other diseases affect sleep. Typical examples are depression, cardiovascular disease, and menopausal symptoms.
Insomnia – difficulty falling asleep and staying asleep
Doctors refer to sleep disorders as insomnia. Among them, various forms of falling asleep and staying asleep are summarized. Primary insomnia is any sleep disorder in which there is no reason for the sleep problems. In the case of secondary sleep or sleep disorders, however, clear triggers are visible, such as:
- Diseases of the cardiovascular system, hormonal dysfunction, cancer, pain or rheumatism
- mental or neurological disorders such as depression, anxiety disorders, dementia, or neurosis
- traumatizing experiences
- Noise, light or shift work, and jet lag
- Abuse or side effect of drugs
- Drugs and alcohol.
Sleep apnea – respiratory arrest in snorers
Sleep apnea or sleep apnea syndrome is characterized by the nocturnal respiratory arrest in snorers. The respiratory arrest can last up to about one minute. But even shorter dropouts worsen the oxygen supply dramatically. Physicians assume that untreated sleep apnea shortens life expectancy by about 10 years. Sleep apnea is usually diagnosed by sleep apnea for repeated respiratory bursts of more than 10 seconds. Short respiratory arrest during sleep is considered non-morbid.
Contrary to popular belief, sleep apnea is not a domain of men. Experts predict 800,000 sleep apnea cases among middle-aged people in Germany. Two-thirds of them are actually men – but the last third are snoring women.
Sleep apnea is in urgent need of treatment. If you have a suspicion, please contact your doctor.
Restless legs – restless legs syndrome
Unexplained leg movement and physical restlessness are typical symptoms of Restless Legs, the restless legs syndrome. The causes of this sleep disorder are largely unknown.
Relaxation Techniques For A Peaceful Sleep
Relaxation is important for healthy sleep. It is the biological counterpart to the activities of the day. Go to sleep with relaxation.
Relaxation is essential for healthy sleep. Relaxation is the biological counterpart to the activities of the day. In the state of relaxation, the body releases the soothing feel-good hormone serotonin, which in the pineal gland is converted into the sleep and night hormone melatonin. Stress hormones such as adrenaline, however, are broken down.
It does not matter how you find relaxation. Some people do not need to try to relax at all. In view of the increasingly dense requirements and the sensory overload, many people are now more and more difficult.
Relax – But Do Not Stimulate
Good for relaxing is a lot in which you feel comfortable. However, the restriction is that these activities should not be stimulating. If, for example, you feel well while exercising, you can certainly relax. On the other hand, sport stimulates the metabolism and circulation – and that can disturb your sleep. After exercising for evening relaxation, wait for 2 to 3 hours before going to sleep. In contrast to sports, the following suggestions for relaxation exercises are particularly suitable for half an hour before going to bed or the first few minutes in bed.
Relaxed By Switching Off: Daily Balance
If you can switch off, you can usually relax well too – and quickly get to sleep. If it is above all the thoughts of the next day that will not let you sleep, you should make a daily balance as part of your sleep ritual. In the evening, take 10 or 15 minutes to draw a conclusion from the past day. Take a look back in the form of a diary – or just summarize in a list what you did during the day – and what you could not do. Also, plan the next day. Write down what you want to do when, and how to do it best.
Why is that good? If you have a plan for the next day, you will not have to worry about what to expect in bed. Because you have prepared for the next day. Now you can relax – and in the morning gather the strength you need for the next day. And if you’re worried, remember your plan for the next day. And then turn around – and continue to sleep.
Falling Asleep With Relaxation Techniques
There are a variety of relaxation techniques that can help you get your sleep done. For example, progressive muscle relaxation, autogenic training, yoga, or breathing exercises – Visit a course at your sports club or gym, in the health center in your city or ask your health insurance provider for appropriate providers. But often you do not even need such a course. In many cases, simple exercises help. If you try these exercises, please do not throw the shotgun after the first attempt. It takes between 4 and 10 attempts for the exercises to take effect – and you will find it easy to sleep.
With Resolutions Relaxed To Sleep
From the autogenic training borrowed are simple autosuggestions, with which you can relax and tune to sleep. Basically, this is a variation of sheep counting. They just do not count sheep, but repeat a calming thought. “I am calm and relaxed” or “My limbs become heavy” and “I am tired, very tired” are intentions that help you to sleep after some practice.
Relaxed In Sleep With Calm Breathing
Breathing allows you to control emotions in a targeted way. Not for nothing does it mean: first take a deep breath – before we make a thoughtless decision and do something that harms us or others unnecessarily. And just as you use your breath to calm yourself in the excitement or anger, you can do so before you go to sleep. In the ideal case, you do not need to do more than consciously perceive your breathing – and perhaps steer a bit.
Just breathe deeply through the nose into the abdomen. Whether you breathe in the stomach, check with your hands. Lay your hands relaxed on your stomach and feel the belly rise. After inhaling, exhale very slowly and slowly through the mouth again. Take a short break – and then inhale again through the nose until your hands lift. Many people fall asleep after a few strokes with this recessed abdominal breathing.
Combine Breathing And Intentions
You can combine deepened abdominal breathing with mental intentions. For example, when inhaling, think of “I breathe calm” and exhale “I exhale restlessness”. In autogenic training, such intentions are also called formulas. When choosing the right formula for you, you are free – it should only be reassuring.