Millions of people worldwide suffer from sleep disorders. A lack of sleep has serious health effects and promotes numerous diseases of the body and the psyche. Sleep disorders affect both falling asleep and staying asleep.
What helps against insomnia?
In general, a doctor should be consulted in the event of persistent sleep disorders in order to rule out serious illnesses. Most of the recommendations for healthy sleep are easy to implement. It is helpful to avoid caffeinated drinks such as coffee, cola or black tea a few hours before going to bed.
The same goes for alcoholic beverages. Although they often enable you to fall asleep quickly, they make it all the more difficult to sleep through the night. A glass of warm milk (with honey), on the other hand, has a positive effect on falling asleep. Quitting smoking before going to bed is also advisable. In addition, diet plays an important role in sleep behavior. If you still have an appetite in the evening, you should eat something easily digestible. It is better if nothing is eaten late in the evening. People who are overweight should reduce their weight. Sufficient exercise during the day promotes the quality of sleep.
Sports shouldn't be done shortly before going to bed, as this stimulates the circulation. If you take an afternoon nap, it must not be longer than 30 minutes in order not to disrupt the natural sleep rhythm. Regular bedtime, a suitable mattress, the right bedroom temperature (usually not above 18 degrees Celsius) and a dark and quiet bedroom optimize the sleeping environment. Anyone who is stressed and brooding a lot can acquire relaxation techniques before going to sleep, for example autogenic training, yoga exercises or meditation.
If there is no tiredness, bedtime should be delayed a little. It is more advisable to devote yourself to light activity (reading a book, listening to relaxing music) until tiredness sets in. On the other hand, it is a hindrance to lie in bed with the feeling that you have to sleep. A clock or alarm clock near the bed also provides pressure. In very stressful life situations, psychotherapy is recommended in order to be able to switch off fears and worries better in the long term.
Quick help
For acute sleep deprivation, there are some medications that can quickly improve the situation. Stronger sleeping pills require a prescription and should not be taken for more than a few weeks.
Benzodiazepines are most often prescribed because the side effects are limited. The mode of action of these sleeping pills is calming, anxiolytic and relaxes the muscles. The doctor can also prescribe certain antidepressants that are not only suitable for depressed people, but also have a sleep-inducing effect. There are also other synthetic sleeping pills that are used less and less because of their side effects and the risk of addiction.
In the case of chronic or organically caused sleep disorders, observation in the sleep laboratory can be considered. As a rule, two nights are enough to examine the sleep behavior of those affected with the help of electrodes and thus determine suitable treatments. The good thing about an acute lack of sleep is that you can catch up on sleep within one night and then performance almost normalizes again.
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➔ Medication for sleep disordersAlternative remedies
Alternative remedies are initially the better way to relieve insomnia. Various herbal preparations have a calming and sleep-promoting effect. These include valerian, lemon balm, lavender, hops and St. John's wort, which unfold their effect in the form of tea, tablets, drops or bath additives.
Lavender can be used as an oil on the forehead, temples or on the pillow. The natural remedies work after about three to four weeks, are well tolerated and generally have hardly any side effects. Kneipp water applications are another natural home remedy for sleep disorders. For example, cold foot baths and cold lumbar compresses help with sleep disorders and treading water with all forms of sleep disorders.
If you wake up at night, a cold lower body or stomach wash or a cold knee cast will help. Homeopathic medicines are a proven and gentle alternative for insomnia. For example, Kalium phosphoricum is prescribed for states of exhaustion, Coffea to switch off if there are difficulties, Zincum metallicum for stress and overexertion or Aconitum for restlessness and anxiety.
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