Article: No more sleep disorders - finally get enough sleep again!

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Schluss mit Schlafstörungen - endlich wieder ausschlafen!

Feb 8, 2023Gesundheit & Wohlbefinden

No more sleep disorders - finally get enough sleep again!

Not being able to fall asleep in the evening, lying awake for hours at night, or waking up again and again at short intervals - sleep disorders can be very stressful in the long term. Sleep acts like a reset for the body - our entire body can only regenerate properly when we sleep. Did you know that, for example, healing processes in the body can only take place properly if we get enough sleep? The regeneration of our cells is in full swing while we sleep. But our psyche also depends on enough sleep: the events of the day are processed by our brain while we sleep. In the subconscious, our brain evaluates and sorts what we have experienced - sometimes this is even obvious in dreams. In the long term, restful sleep at night is therefore extremely important for us - sleep disorders affect our well-being both physically and mentally. The reasons for insomnia can be very diverse. We present some of the most common causes here.

Possible reasons for sleep disorders

MENTAL STRESS – Are your thoughts racing when you try to fall asleep? Unresolved problems in everyday life can prevent you from switching off in the evening. Sometimes it can help to write down these thoughts to clear your head.

NUTRIENT DEFICIENCY – Among other things, magnesium plays an important role in your sleep because it can inhibit the release of stress hormones and thus improve sleep quality. Magnesium is also involved in the release of melatonin: this hormone regulates the sleep-wake cycle.

MEDICINES – Especially those that influence our hormone balance, such as hormonal contraceptives, can also affect sleep quality.

WRONG SLEEPING PLACE – When choosing your sleeping place, you should make sure that your bed is against a wall and that you can see the door from there. This gives you a (subconscious) feeling of security – and security is extremely important for a restful sleep.

NUTRITION – Basically, you should only eat easily digestible foods before going to bed and ideally you should eat your last meal two hours before bedtime.

Some foods are also considered to be “wake-ups” – you should avoid them in the evening.

These include avocados, apples, chilli, ginger and cocoa. Teas with lavender, valerian or lemon balm, oatmeal, walnuts, tomatoes and almonds have a calming effect.

FENG SHUI FOR YOUR BEDROOM

Especially when choosing the immediate environment in which you sleep, there are various approaches that you can consider when designing your sleeping area. A traditional Chinese approach is Feng Shui. Feng Shui is a Thousands of years old teaching that aims to create harmony between man, nature and the environment. Do you live in Harmony with your environment is your personal source for Energy, happiness, health and success. The goal is to increase positive energy and reduce negative energy and this can be done, for example, with the furnishings in your home.

HORMONES AND SLEEP

Did you know that women are twice as likely to suffer from sleep disorders as men? This is said to be due, among other things, to the hormonal balance, which changes during the cycle and influences the quality of sleep. Hormones that you may already know in connection with sleep are melatonin , serotonin and the stress hormone cortisol . But hormonal fluctuations during the female cycle can also influence the regulation of sleep. Estrogens and progesterone play an important role here . The follicle-stimulating hormone regulates, among other things, estrogen production in the first half of the cycle. Scientific research suggests that the lower the concentration of FSH, the more likely sleep disorders are to occur during this time. Immediately after ovulation, the progesterone level rises sharply. A high concentration of progesterone can improve the quality of our sleep and helps us fall asleep and sleep through the night. In the period shortly before and during menstruation, the progesterone level drops again. If you often lie awake at this time of your cycle, the cause could be this change. Pain, cramps or general discomfort during menstruation can also affect your sleep.

GENTLE EXERCISES FOR BETTER SLEEP

With different routines and exercises in the evening, you can support your body and mind holistically to find better sleep and wake up the next morning fit and full of energy for the day. We are convinced that a good day starts the evening before! Basically, you should make sure that you only easily digestible food Ideally, you should also eat your last meal about two hours before going to bed. This way, your gastrointestinal tract can regenerate during the night and your sleep will be more restful. Perhaps you already have experience with relaxing stretching and yoga exercises We'll show you a few exercises that are particularly good before going to bed to help your body and mind relax.

Written by Paul Thiede