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Sleep disorders what to do? 2 x 8 first aid tips

Many people suffer from sleep disorders. The consequences: waking up at night, excruciating lying awake for hours and leaden tiredness the next day. 8 tips against it.

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Why is enough sleep so important?

Not even falling asleep is a problem for many people, no, waking up at night, often too early. Because sufficient good sleep is elementary for mental, mental and physical health, like Dr. med. Hans-Martin Beyer, Medical Director of the Enzensberg Medical Care Center in Hopfen am See and, as a sleep expert, also a member of the “Healthy sleep through inner order” network in Füssen:

"Lack of sleep makes you tired, hungry and, as has been scientifically proven, even fat: Obesity and metabolic syndrome are often the result of too little or poor sleep."

8 reasons for a good night's sleep

Sleep disorders can be loud Dr. Bayer also lead to depression, anxiety disorders, agitation. Physically, lack of sleep is a risk factor on almost all levels: for performance, thyroid activity, sugar and fat metabolism, immune system, digestive system, cardiovascular system, vessels, cancer. People need good sleep for the following reasons:

  1. Relaxation, regeneration
  2. In children for growth
  3. Emotional processing of experiences
  4. Learning and memory building
  5. Sort out, delete unnecessary content
  6. Regeneration of the brain
  7. Functions of metabolism and
  8. Hormonal balance functions

Waking up at night or sleeping disorder?

But why don't we sleep enough or suffer from sleep disorders? These are usually triggered by noise, stress - or because our sleep rhythm is just that. Because contrary to popular belief, we never sleep completely, but go through different phases at night.

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According to the World Health Organization, however, there is a serious sleep disorder if these disorders occur at least 3 times a week for at least 1 month. In addition, the sleep disorder must have a negative or disruptive effect on social, personal and professional performance, thus causing a great deal of suffering. According to the WHO, the sleep disorder takes on morbid features even if the patient is permanently concerned with the topic.

Why does the body go through different phases of sleep?

If you want to understand where the sleep disorder comes from, you first have to deal with the different sleep phases: After falling asleep, the first deep sleep phase follows. Our body recovers. It releases large amounts of growth hormones to regenerate itself.

This is followed by the REM dream sleep, in which the eyes move very quickly under the lids, but you are almost paralyzed. The light sleep, deep sleep. and dream phases alternate in an approx. 90-minute rhythm, with deep sleep only occurring in the first two to three cycles.

Every phase of sleep is important

And every phase is important: During the deep sleep phase, the body regenerates and the immune system is particularly active. The REM phase, on the other hand, is elementary for mental health, because dreams are necessary in order to process what has been experienced and to mentally recover. During this time, the brain virtually cleans up and uses more energy than during the day.

Andrea Horn, head of the spa hotel and sanatorium Filser in Füssen, not only accompanies her guests as a trained sleep controller, but also deals with her own rhythm of sleep. So she measured her sleep with a tracker and thereby gained exciting insights.

Wake up: It depends on the time

For example, Horn observed in himself and among friends that women in particular often wake up between 4 a.m. and 5 a.m. In fact, at 3 a.m., the body is at its absolute lowest point in terms of hormones: melatoninspiegel is highest. If we are awake at this time, we cannot concentrate and have a very long reaction time.

Of course, your mood and ability to concentrate are worst at this time, so it is better not to make any important decisions at this time. Between 4 a.m. and 5 a.m., the inner clock gradually starts to work again and it is easier to wake up during this time.

Understanding sleep makes you sleep more peacefully

The measurements of her own sleep with the tracking wristband confirmed Horn's theories - and had a soothing effect on the hotel manager:

For example, if you don't go to bed before 3 a.m., you will miss the important first phase of deep sleep. Conversely, this also means that you have gone through the physically important sleep phases by 3 a.m.

In fact, it is probably the trend for such reasons to measure your own life and thereby optimize it. Thanks to SmartWatches, the sleep laboratory for at home has long been a reality - the Quantified Self Movement, which involves measuring yourself in every detail and measuring yourself against others, sends greetings.

Sleep research and modern technology

SmartWatch manufacturers therefore also work with renowned sleep researchers and thus bring biology together with sensors and wearables in order to equip their devices with extensive health functions and thus to be able to monitor sleep. For Andrea Horn, who deals very intensively with the subject of sleeping in a variety of ways, a great advantage:

It helped me a lot that I dealt with sleeping in more detail in this way and found that waking up at night is not that bad. Because that prevents you from lying awake at night and getting upset that you don't get enough sleep.

Sleep tracking: curse or blessing?

Measuring your own sleep can also help to understand why you sleep poorly and switch off these factors - a real plus, because SmartWatches can reduce health risks in this way and are already offered in cooperation with health insurance companies.

Critics accuse the SmartWatches, however, of the fact that the last possible retreat and relaxation option is also monitored and measured in this way. And in this constant pressure to self-optimization, the critics further note, the danger of putting yourself under pressure. Added to this are the concerns of data protection experts: It could be critical, for example, if health insurance companies oblige their members to use certain apps regularly, perhaps even with the perspective that health insurance companies could monitor harmful behavior at every step and adjust the tariffs accordingly.

How sleep screenings help with sleep disorders

We are not there yet and it is essential for a deeper understanding of how sleep works that it be examined using all available methods.

For this reason, Horn and its hotel also have cooperations with doctors, so that guests can also get short-term appointments for a sleep screening if there are problems such as snoring. Alternatively, tests in the sleep laboratory in Kempten are also possible.

8 tips for emergency measures to combat sleep disorders

The hotel manager has also worked with building biologists to detect radiation, electrosmog and other harmful influences. From her experience, she gives the following tips:

  1. Avoid light at night: If you go to the toilet, for example, you should use a flashlight.
  2. Don't look at the watch
  3. Rub yourself off with a cold rag or take a cold shower off your limbs as your body lowers the temperature to sleep.
  4. Drink cold water
  5. Calm yourself: Those who go to bed at 11 a.m. have gone through all the sleep phases important for physical health by approx. 3 a.m.
  6. Away from the need to sleep.
  7. Switch off or shield power sources on the bed if possible to prevent electrosmog
  8. In particular, do not store radio telephones near the bed

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