Sleep Disorders

Non-smokers have a better sleep! How to become a non-smoker

21. January 2016 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

Self-directed smoking cessation is not always easy. But, there are means and methods to permanently abdicate nicotine. Statistics prove that this is possible, because, most smokers quit smoking without support.

The “final-point-method”
One of the most successful self-therapy is the “final-point-method”. This means to quit smoking at a certain time without reducing the cigarettes step by step, like it is done with the “reduction-method”. In studies, the success rate of the “final-point-method” is higher. Meanwhile, it became the method of choice in the most scientifically based programs for smoking cessation.

Most important step: set a fix date for your smoking stop – and stick to it!
Prepare your quit-smoking-day incl. time:
•   From today on in 15 days – that is my day to quit smoking
(Friday afternoon or Saturday morning are a good choice)
•   Define the hour you are going to quit smoking that day.
•   Note the date and time in all your calendars – “this is my quit-smoking-day”.
•   Inform family, friends, workmates of your intention and your fixed “quit-smoking-day”.
•   Ask these people for support.
•   Decide, whether you would like to support your intention with adequate aids like nicotine patches or chewing gums etc..

Your quit-smoking-date and –time has arrived:
•   Consciously smoke your last cigarette, best alone. Celebrate your last cigarette and the farewell.
As an additional motivation you could make a bet with informed persons, but only do this when you think it is helpful.
•   Throw all your cigarettes and smoking implements in a garbage you are passing frequently.
•   As of now you stick to it – never again a pull!
•   Proclaim your house, apartment, office a non-smoking-area.

With pleasure I will provide you with advice after quitting as well as for persistence!

Image Source: ©shutterstock

Non-smokers have a better sleep! Effects of smoking on sleep

20. January 2016 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

Smokers more often suffer under sleep disturbances
Studies show that smokers normally start into their day poorly rested. The ingredient nicotine is the reason for the stimulating effect during the day, the resulting nightly withdrawal symptoms are often leading to sleep disturbances. Nicotine is an alkaloid which makes quickly addictive.

Although smokers are not allowed to smoke in restaurants and public institutions the rate of smokers still is high: about 25 % of all grown-ups regularly smoke. And 5 % of occasional smokers can be added. Only in the European German speaking area (100 million inhabitants) there are 30 million people smoking regularly.

It’s not easy for smokers. It is a known fact that the smoke increases the risk for cancer and cardiovascular diseases as well permanently weakens the immune system. Smoking belongs to the most frequent avoidable causes of death. A couple of years ago, US-scientist Naresh Punjabi and her team offered another reason for smoking cessation: non-smokers have measurably better sleep!

Smokers have fewer phases of deep sleep
In their study, the group of scientists from the John Hopkins University, Baltimore, recorded the sleep-phases of 40 smokers and 40 non-smokers and compared their sleeping patterns. The sleep of the participants was recorded polysomnographic, meaning that not only the brain waves (EEG) but also breathing, circulation, snoring, activities of heart, muscles and eyes were recorded. Preconditions for participation on the study were complete health and that the participants didn’t take any sleep interfering medication.

The day after the measurement the participants had to reflect their own impressions on their sleep. The summarized result is, that smokers don’t sleep as deep as non-smokers. And in the morning they are not really feeling rested. The scientists assume that mainly the stimulating effect of nicotine -– which prevents from falling asleep -– and withdrawal symptoms during the night which lead to a restless sleep, are the main reason for this.

When the scientists evaluated the EEG in which the single phases of sleep were measured by the occurring brain wave frequencies it became visible that the delta waves (0.1 – 4.0 Hertz) of non-smokers were longer than the ones of smokers. Delta waves indicate the mostly dreamless state of deep sleep. Smokers on the other hand showed longer periods of alpha waves (8 – 13 Hertz). These waves signalize light sleep or simply relaxed dozing with closed eyes.

Asked for their own experiences, 20 % of the smokers stated that they really had a restless sleep and only a few of them felt recovered. Only 5 % of the non-smoking group reported these facts.

The scientists assume that the negative aftereffects of the neurotoxin nicotine especially happen during the first third of the night in form of withdrawal symptoms. The EEG-examination supports this thesis; the brain activities of smokers and non-smokers most clearly differ during the first sleeping phases.

In other studies, the influence of the complete nicotine cessation in the course of a withdrawal was examined. Here it clearly showed that most participants showed partly massive sleep disturbances during their first time of withdrawal. In comparison to the control group, especially the times of wakefulness and micro-arousals were increased and phases REM-sleep were decreased. Episodes of micro-arousals are defined as an abrupt change as well as voltage fluctuation of the frequencies of the brain waves combined with an enhanced motoric activity and heart frequency. These episodes don’t lead to waking up or a state of wakefulness.

Summarized, frequent smoking as well as complete nicotine withdrawal lead to sleep disturbances. This temporarily complicates the stopping. Out of this reason, professional support with nicotine-substitutes or withdrawal methods which include possible sleep disturbances and other withdrawal symptoms like weight gain, nervousness etc. are advisable.

Further information in the following articles: how to become a non-smoker, the proof that becoming a non-smoker makes you happy as well as advice after quitting and for persistence!

When sleep cannot be expected any time soon

12. January 2016 von Redaktion Leave a Comment

How wonderful it is, to gently fall asleep thoroughly tired after a hard day! And how nerve-racking is it to lie in bed tired without being able to fall asleep!

We all know this scenario occasionally but more and more people are suffering regularly under fall asleep- and sleep through-disturbances. The causes are manifold: beginning with physical and/or mental stress via unresolved conflicts of everyday life, a multitude of unfinished tasks, exam stress and pressure to perform, pain and drug-intake up to possible serious illnesses. But, rooms poorly ventilated, too bright and too warm, a dinner too late as well as nicotine, alcohol, caffeine and lack of exercise may be responsible for sleep disturbances, too.

The appearing lack of sleep is not only unpleasant but it may also lead to serious health encroachments like depressions, burnout, diabetes, overweight and infarction. This makes it very important to eliminate the causes for fall asleep- and sleep through-disturbances.

Check your habits
Over several days, note your everyday life: when and above all how do you get up? How many breaks – they may be even short ones – are there during the day? What are you eating and drinking? How much exercise in fresh air do you have? What do you do in the evening – are you working and eating late? Do you try to relax in front of the TV or computer? The answers to this questions might be a first hint for an easy but effective help.

Next, check your sleep surrounding. Is your bedroom quiet, dark and does it have a pleasant temperature? And what about your bed and your sleeping underlay? Is it possible to relax, to let go and fill up there? Here, the SAMINA healthy-sleep-concept is offering effective support.

Take things easy
Step by step try to include sleep-friendly changes into your life. First steps in direction falling asleep easily might be light evening meals, comfortable walks in the evening, relaxing herbal teas as well as a nice book to write down unfinished things and to thereby clear your head. We are looking forward to support you in your search for a restful night!

Imagesource: @istock

Burnout – prevention and therapy

1. January 2016 von Redaktion Leave a Comment

Not only before Christmas it is like that, long since everyday life of many people is the same: the work that has to be done is constantly growing, privately as well as in profession. Deadlines get closer without mercy, there is less and less time for family and balance. But, relaxation is a dream not only during the day time but unfortunately also in the evening when wanting to fall asleep or to sleep through at night. A vicious circle that sometimes is leading into burnout -– especially with people who take their duties very serious. A state of exhaustion that leads into physical and mental burnout and neither the professional nor the private daily life can be managed any longer.

The World Health Organization predicted stress to be the biggest health-hazard in our time. Sleep psychologist Dr. med. h.c. Guenther W. Amann-Jennson explains: “Stress is releasing large quantities of corticotopin releasing hormones. Thus, the REM-phases get prolonged and this in turn is reducing sleeping quality. During the REM-phase, the breathing-rhythm as well as the rhythm of the heart are higher than during the phases of deep sleep. This disturbs the balance of activation and deactivation during the day and the recuperative effect gets constantly smaller. Step by step you are reaching the performance- and regeneration-limit of body, mind and soul.”

According to the WHO, sleep is besides exercise and nutrition the third most important preventive factor for stress-related diseases. Studies showed that when having stress optimization of the sleeping quality as well as of the sleeping duration has significantly positive effects for prevention as well as in therapy.

Sleeping expert Dr. med. h.c. Amann-Jennson: “To create the proper preconditions for the therefore necessary healthy sleep it is important to respect the rhythms of activity and rest during daytime, too. Ideally, after 70-90 minutes of activity there is a recuperative phase of about 20 minutes. When you pay attention for recurring relaxation during day time, you will significantly improve your performance and your recuperative ability. It will also be easier to relax in the evening. Especially look out for things that take your rhythm, like: excessively long meetings, watching TV and/or working on computer or tablet for hours, irregular eating- as well as sleeping-times, technically induced disturbances (like radio alarm clock or mobile, for example) in the bedroom.”

Attach importance to short recuperative breaks during the day. Day dreaming, deep breaths in fresh air or something like that will do. It doesn’t have to be an extended yoga-session, although this is very helpful in evening. When you are supporting things that give you rhythm it will considerably support you in having sufficient and regular sleep. Ideally, you are offering your body and soul a holistically-oriented sleeping system for relaxation and recovery. In doing so, you are creating the perfect conditions for reviving sleep. Pay attention to these hints and you will feel and see how you are going to escape stress!

Imagesource: @shutterstock

Sleep and full moon

25. December 2015 von Redaktion Leave a Comment

So far, from the scientific point of view there is no unanimous and conclusive opinion, if and if yes which influence full moon is having on our sleep. Many scientists even are of the opinion that it is actually zero. But, two studies independently found proofs for an influence.

A study of a Swiss team of scientists proofed that the moon does influence the sleep. They newly evaluated an already closed sleeping study, where different aspects of the sleep-wake-cycle had been tested. There, they discovered that it took the test persons 5 minutes longer to fall asleep and in total slept 20 minutes less on full moon nights. The production of the sleeping hormone melatonin was lowered, too.

In November 2014, an article of Hungarian scientists of the Semmelweis University, Budapest, was published in the journal “sleep medicine”. These scientists, too, found proofs, that an influence of the full moon existed in their studies: 224 persons undertook their study in alternating moon, 47 with full moon and 48 with new moon. To exclude a distortion of the findings by statistical outliers, they used the mean value for determining and not the average. The findings made it clear: in nights with full moon, sleep efficiency was compared to nights with new moon and alternate moon clearly lower: 74 % (full moon) compared to 82 % (new moon as well as alternate moon). The duration of deep sleep was significantly lower, as well: full moon 6 %, new moon 9 % and alternate moon 11 %. The only value that was higher on full moon, was the onset-time for REM-sleep: with full moon the mean value was 137 minutes, with new moon 98 minutes and with alternate moon 97 minutes.

This clearly shows, that sleep-relevant characteristics absolutely may be connected with full moon.

Imagesource: @aboutpixel

Too much of a good thing – when the partner is causing sleep disturbances

22. December 2015 von Redaktion Leave a Comment

One wishes to keep constant company with the one you love the most and never be separated for too long. But -– exactly this may not only be the reason for relationship problems but also for sleeping disturbances.

“Those who love each other, sleep together”, as the saying goes. After all, the bed is the symbol of common love. But, let’s take a look at the facts: a partner who is snoring or who is sleeping restless is a disturbing factor you wouldn’t have when sleeping alone. In spite of that, many couples want to be close during the night, sleeping separated is out of the question. But, meanwhile US scientists even prove that there are connections between stress in the relationship and lack of sleep. When the partner is the reason for a night with bad sleep, there will be more fights during the day.

The most obvious method against stress with the partner and bad sleep is quite obvious: sexual activities before falling asleep. This is relaxing for both partners. Furthermore, caresses banish everyday-stress and the frustration about the stress in the partnership the day before. But nonetheless, it is advisable to return afterwards into the own bed.

So, it is important not to mutually disturb each other’s sleep. Everyone’s inner clock is ticking differently. Of course, couples often adapt their sleeping behaviors because they like to fall asleep together, but you should not force yourself to go to bed earlier resp. later than you would like to. When you are not tired when going to bed you will find it difficult to fall asleep. Out of this reason listen to and follow your own rhythm and go to bed when you feel it is the right time for you.

Of course, your sleeping problems not necessarily have to depend on your partner. Light and noise, wrong nutrition or a general lack of sleep are common causes, too. If your sleeping disturbances regularly occur over a period of three weeks or more, it is necessary to seek professional advice. Then, physical or mental problems might be the reasons for the disturbances.

No one likes to be separated of the loved one, not even during the night. But, there are thousand things you could do together, when having a bad sleep sleeping together is not one of them. Every human being has his own rhythm and his own dream world he only can visit when he is undisturbed.