Simple tips to avoid sleep disorders

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Avoid sleep disorders with simple tricks

Sleep disorders can have many causes. Both disease-related factors and excessive stress and increased psychological stress often play an important role here. The psychologically induced sleep disorders usually manifest themselves in considerable difficulty falling asleep. The head simply cannot be switched off and the thoughts are constantly circling.

Here simple tricks can help to overcome the problems of falling asleep, career coach Sebastian Mauritz told the news agency "dpa". Last year, US researchers led by Daniel Buysse from the University of Pittsburgh presented a relatively simple concept for remedying sleep disorders. Four basic rules of so-called sleep hygiene are particularly important: only go to bed when tired, only use the bed to sleep (no television or reading), get up at the same time in the morning if possible and reduce bedtime.

A notebook next to the bed can alleviate problems falling asleep. Another measure that is supposed to help in the case of stress-related sleep disorders, according to Sebastian Mauritz, is to place a notebook next to the bed. Those affected are more relaxed after writing down their thoughts and the head can finally switch off, since the subconscious is signaled that "the thoughts are not forgotten, but stored in the notebook", explained Mauritz. Regardless of whether the thoughts are more about everyday professional life or personal problems, all "thoughts that circle in your head in the evening" should be written down in the notebook, according to the career coach. People are particularly likely to have trouble falling asleep because they pursue their job right up to bed and they go through the workday again before falling asleep. In this way, however, the head does not come to rest. Those affected sometimes lie awake and ponder for hours. She can no longer think of falling asleep. In theory, the notebook offers a good opportunity to get your thoughts out of your head, provided that those affected are not busy filling their notebook all night.

Observe basic rules of sleep hygiene The basic rules of sleep hygiene, which were scientifically investigated by the US researchers last year, are also reflected in the tips by Sebastian Mauritz. The career coach also emphasized that the bedroom should only be used for sleeping, which "at first sounds very simple". But according to Sebastian Mauritz, "many people don't stick to it." This would be a way of watching TV in the bedroom, eating dinner or discussing the relationship with the partner. As a result, the body and mind do not come to rest, which can cause considerable sleep problems for those affected, the expert explained. Mauritz cites the effect on the subconscious as the cause. Because here the situations are saved and the body is no longer clear that it should actually come to rest by going to bed. Instead, the expectation of strenuous discussions with the partner may even subconsciously trigger stress. Sebastian Mauritz therefore advises relocating the arguments as well as the food to the kitchen table and banishing the television from the bedroom. This also makes it clear to the subconscious that there is bed rest in the bedroom and the time has come to sleep. In the case of sleep disorders caused by illness or due to pain (for example back pain), the advice of the career coach cannot offer any help.

Treatment of sleep disorders in naturopathy In naturopathy, herbal active ingredients such as valerian (Valeriana officinalis) are often used to treat sleep disorders, which among other things are said to have a calming effect on brain metabolism. For example, the Committee for Natural Medicine Research reported years ago that the valerian root has a sleep-promoting effect. According to this, the plant contains a hydrophilic lignan, which docks in the brain to the so-called adenosine-1 receptor, which is considered the most important factor in controlling the wake-up rhythm. In this way, valerian has an effect comparable to that of synthetic sleeping pills, but does not have any side effects. The only disadvantage of the herbal active ingredient is that the Natural Medicine Research Committee describes the required lead time of a few days before valerian can have its full effect. So if the tips from the experts on maintaining sleep hygiene do not help, a plant-based therapy for sleep disorders can also be given. (fp)

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