healthy sleep

Poor sleep is bad for your health

14. July 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

It is quite normal that you don’t always sleep so well. Especially in exceptional situations such as the current corona crisis, sleep is often neglected. However, those who always have trouble sleeping will be completely taken over by the topic of sleep after a while. Not only their health, but also their soul suffers from the lack of sleep.

Sleep disorders make you ill

Chronic sleep disorders pose a risk to health, mind and soul. In the evening, thoughts go round and round incessantly, you lie awake for a long time, rolling around uneasily. If you do fall asleep at some point, the pleasure is of poor quality and very short. Often, you wake up long before the alarm clock rings. Sleep duration and sleep quality suffer enormously. This does not leave the person concerned unaffected.

Not only are mood and motivation at rock bottom, but also the performance and ability to concentrate. Your health also suffers. The risk of developing cancer, dementia or diabetes increases immensely. The effects on the organism should not be underestimated either. Long-term sleep problems have an impact on the metabolism, immune system, brain, heart and circulatory system, and also on the connective tissue, muscles and mind.

In sleep medicine, a comparison is often drawn between a night of drinking and little sleep. Less than six hours of sleep, and that several nights in a row, have the same consequences and effects as a blood alcohol level of 1. Power of judgment, speed of reaction and memory performance are limited. The consequences of not getting enough sleep shouldn’t be underestimated – not only for the body, but also for the mind.

The reason why sleep is important for the soul

Sleep disorders can make you mentally ill. In addition to mood swings and lack of motivation, sleep problems can also promote the risk of depression and addiction in the long term. According to studies, people who sleep poorly tend to drink alcohol or take sedatives.

Sleep disorders are typical symptoms of depression. However, there is scientific evidence that sleep disorders increase the risk of a depressive disorder many times over. During the day you feel tired and impaired, you do not know what to do about the nightly problems. You withdraw from social life, start brooding and unconsciously get used to bad sleeping habits, for example an irregular sleep-wake rhythm.

Thoughts are going round and round in circles

Those affected think about nothing but sleep. They don’t do anything anymore, as it could upset them and consequently they wouldn’t be able to sleep anymore. However, doctors and sleep researchers agree that this is counterproductive for sleep. You actually achieve the opposite, because you get upset and this in turn leads to increased tension. Like digestion, sleep is regulated autonomously. It cannot be forced willingly.

What to do if thoughts go round and round in your head?

A healthy sleep hygiene can help to prevent your thoughts going round and round in circles. Regularity is important. You should get used to a rhythm and then stick to this rhythm.

Those who suffer from chronic sleep disorders often lack this rhythm. Sometimes they go to bed early, sometimes late. The regularity is missing. If you suffer from chronic sleep problems, you should avoid going to bed too early as this can also lead to lying in bed awake for a long time. Or vice versa, if you want to catch up on the lack of sleep during the day, this reduces the sleep pressure in the evening and thus increases the likelihood that you will lie awake the next night. Regular times for getting up and going to bed are therefore essential. One can also learn to let go of one’s thoughts. Relaxation techniques might help you, e.g. special breathing exercises or mindfulness practice.

TIP: No matter what time it is at night, you should avoid looking at the alarm clock. You only increase the sleep pressure on yourself.

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Are you having troubled nights due to stress and worries? This way, you sleep off the permanent stress in a natural way

26. May 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

Stress must be reduced to prevent health risks
Sleep suffers due to stress, but can also inhibit it
Certain amino acids, vitamins and minerals support sleep

There is sufficient scientific evidence for the far-reaching effects of negative stress on the body and mind. Not even people who are usually very keen on relaxation and a good work-life balance are immune to it: negative influences can never be completely excluded. As the COVID-19 pandemic is currently proving, life can change completely in one fell swoop. Far-reaching changes and the fear of the unknown require constant self-regulation and put nerves to the test.

Stress was actually given to humans as a helpful means of quickly releasing hormones such as adrenaline and cortisol in threatening situations, thereby increasing the pulse rate. This efficiently speeds up the blood supply to organs and muscles, and one can react promptly to danger by flight or counterattack. However, if the stress trigger is a long-lasting, intangible danger, this direct confrontation doesn’t happen, and the stress reaction does not come to an end. If, as a result, the cortisol level rises too high for too long a time, this can – amongst other things – hinder the immune system in its important processes.

Stress hormone cortisol disrupts sleep

Apart from this “fight or flight” decision, sleep in particular can counteract the stress hormone cortisol and its possible consequences such as high blood pressure or insulin resistance. Ironically, this supposedly simple solution often gets in its own way: If the cortisol level is too high in the evening, the sleep-regulating hormone melatonin cannot be produced sufficiently. It is difficult to fall asleep; the whole organism is in a state of alarm and cannot relax. Sleeping through is also being interrupted, which is why physical and mental regeneration cannot take place sufficiently due to a lack of deep sleep. As a result, familiar aids such as caffeine are increasingly used throughout the day, which further disturbs the biorhythm and makes falling asleep even more difficult.

Sleeping pills can promote depression

Especially in times of high psychological and emotional stress, sleep becomes an indispensable weapon when fighting for your own health. But how can you benefit from the precious qualities of sleep when you cannot sleep or sleep through due to inner tension?

The use of conventional sleeping pills is as obvious as it is risky: Pharmaceutical sleeping pills are often associated with a certain risk of dependency and – especially in combination with other drugs – can lead to undesirable and sometimes dangerous side effects. In addition, these sleeping pills immensely shorten the crucial REM dream sleep phases, which means that psychological and physical regeneration falls by the wayside. This increases the susceptibility to memory problems, but also to depression and the weakening of the immune system. So we recommend a sleeping aid which even intensifies this special sleep phase, and also naturally supports the body from the inside in its sleep-regulating processes. Such a sleeping aid is available in form of the “SAMINA Night” sleep drink, which combines well-founded knowledge from sleep science and naturopathy in a practical and, above all, effective drink.

Natural sleep drink helps synergistically and without risk

The 17 carefully selected ingredients include the B vitamins B1, B3, B6 and B12, which are mostly used to support the nervous system and its regeneration. Natural treasures such as rose root, valerian and field horsetail, but also amino acids and minerals such as tryptophan, glycine, L-theanine, magnesium and iron already have separate properties that inhibit negative stress and its consequences. In the balanced formula of SAMINA Night, these ingredients now come together to create synergistic de-stressing, and an improvement in sleep. The formulation of SAMINA Night is also designed to efficiently stimulate the body’s production of the hormone melatonin. So even in very stressful times with a particularly high cortisol level, falling asleep and staying asleep is easier, and sleep can let its healing powers work in peace.

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A good and restful night’s sleep despite a pollen allergy

14. May 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

Spring is here and for people with a pollen allergy this means itchy eyes, a runny nose or other symptoms. These symptoms often lead to an uncomfortable feeling these days: are these signs of my allergy or do I possibly have corona?

Signs of a typical hay fever allergy

Some differences show relatively clearly whether the complaints are due to an allergy or virus:

Among other things, hay fever causes a blocked or runny nose. Frequent sneezing and a cold hardly ever occur with the corona virus.
Itchy eyes and persistent symptoms when being out in the fresh air, or with the window open, are typical of a pollen allergy. With Covid-19 however, symptoms like fatigue, headache and coughing are perceptible during the whole day.
People suffering from hay fever generally do not have a fever.

People who have recently been in a corona risk area or have had close contact with people infected with Covid-19, should always call a doctor and describe the symptoms.

Healthy sleep for allergy sufferers

Currently, pollen allergy is robbing many people of restful sleep. While some trees already bloom in February and March, the main bloom of most plants that can cause an allergy begins in April. To achieve a healthy and restful night’s sleep despite a cold; nutrition, exercise and healthy sleep play an important role.

Avoid foods such as convenience products, canned goods, semi-finished products or products which have been stored for a long time. Instead, eat food low in histamine and rich in vitamins such as fresh fruit, oatmeal, nuts, whole grain rice and cabbage. Also drink at least 1.5 to 2 litres of water, as water keeps the respiratory tracts moist.

Regular exercise also helps strengthen the immune system, pay attention however to the respective corona restrictions in your city.

A pleasant indoor climate promotes restful and healthy sleep, especially during the pollen season. Proper ventilation is particularly important – in the city it is best to air the room early in the morning, while in the country the pollen concentration is lower in the evening. When sleeping with the window open, a pollen screen can help to better fall asleep, and also to sleep through.

Pay attention to a natural bedding. Products that are free of chemicals and pollutants can promote healthy sleep, and products made from virgin sheep’s wool offer many advantages: organic sheep’s wool creates a dry and warm bed climate. Dust mites, on the other hand, feel most comfortable in a warm, humid climate where they can best trigger allergies. Mites have no chance in organic sheep’s wool, and allergy sufferers can comfortably fall asleep and sleep through.

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When sleep makes you ill – part 2

5. May 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

How can sleep disorders be treated?
What you yourself can do for a healthy sleep
What you should watch out for if you wish to achieve a healthy night’s rest?

What are the therapeutic options for sleep disorders?

Generally, there are three different options:

psychotherapeutic measures (sleep hygiene)
somatic approaches (e.g. snore guard)
medication

Depending on the type and degree of sleep disorder, the best therapeutic option is determined together with the attending doctor. However, it is also clear that regardless of the therapeutic option, the bed and the bedroom furnishings should play a decisive role. In particular, the quality of sleep can demonstrably be improved by a healthy bed.

How do you sleep healthy?

For a regenerative sleep, an interaction of various criteria must be met. On the one hand, bedding is required which has a positive effect on health. Here you should focus on the avoidance of pollutants in the sleeping area, or the use of natural materials. Orthopaedic bedding also has a positive impact on the nightly regeneration effect. The spine can relax overnight; fill the intervertebral discs with new fluid, and stretch itself. A mattress or slatted frame that does not provide sufficient support is of no use to anyone. On the contrary, you not only sleep badly, but the likelihood of back pain and tension increases.

On the other hand, you should also maintain regular sleep hygiene yourself. This includes regular times for going to bed. This also applies to weekends and vacations. Blinds and shutters are often overlooked or simply not considered relevant, but they play an important role. For blinds that clatter at night are more likely to prevent sleep than to be beneficial. This also applies to blinds that do not completely block out the light.

What can I do myself?

Affected people can contribute to better sleep in different ways. Overweight is sometimes the cause of sleep apnoea. Sensitive sleepers should try to avoid caffeinated and stimulating drinks from midday on. Heavy, high-fat meals in the evening can also prevent restful sleep. This also applies to alcohol. Experts advise you to exercise regularly, to get out into the fresh air every day and to maintain personal sleep hygiene. Even looking at the clock at night can subconsciously turn into stress and prevent you from sleeping.

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When sleep makes you ill – part 1

28. April 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

Why sleep is considered to make you ill
What has already been the subject of research in sleep science
How sleep disorders become apparent

Almost 35% of the Austrian population suffers from sleep disorders – roughly one in four Austrians. The range is wide and stretches from falling asleep to sleep apnoea.

What we already know about sleep disorders

Around 100 different forms of sleep disorders are known in sleep science. There are many reasons for night-time sleep problems. Sleep disorders usually occur in connection with physical illnesses, stress or due to direct sleeping illnesses, for example sleep apnoea or snoring. It is also known that women are mostly twice as likely to experience emotionally induced problems with falling and staying asleep as men. This also applies to restless legs disease, which can also lead to sleep disorders. Men, however, are more likely to suffer from sleep apnoea. While only 2% of those affected are female, almost 10% of men suffer from breathing interruptions at night. Also, twice as many men as women snore. Sleep-related breathing disorders often occur from the age of 60.

What are the causes and symptoms?

The causes can be physical as well as psychological. Direct sleeping disorders such as sleep apnoea, narcolepsy or snoring have a physical origin. Changes in brain processes and weak muscles in the throat are responsible for this. Physical diseases such as asthma, cardiovascular diseases, but also rheumatism can have a negative impact on sleep quality and lead to sleep problems. Anxiety disorders, depression, burnout and other mental illnesses are also triggers for sleep disorders. Just as jet lag, shift work, but also addiction problems (drugs, alcohol, medication) can cause sleep disorders.

What are the effects of sleep disorders?

Even just one night with less sleep can affect the next day. Anyone who has been confronted with poor sleep for a longer period of time knows about the physical and psychological effects. Increased daytime tiredness, reduced performance or an irritated mood can be the consequence. Even the brain, which uses the nightly sleep phases to process collected information, is no longer fully functional due to disturbed sleep. Not only the brain, but the whole body suffers from the lack of sleep. Important body functions, but also the immune system, are impaired. The risk of serious illnesses, for example cardiovascular complaints, increases.

However, too much sleep (narcolepsy) can also be dangerous. Sudden sleep attacks in everyday life can have a serious impact on those affected, and their environment. It is recommended to clarify this as quickly as possible in the sleep laboratory. Among other things, brain waves, muscle activity, eye movements, but also heart activity, pulse, respiratory movements and respiratory flow are measured. This objective data collection is supplemented by a subjective survey using questionnaires.

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New study shows: sleep is an effective remedy for anxiety

21. April 2020 von Schlafexperte Prof. Dr. med. h.c. Günther W. Amann-Jennson Leave a Comment

• Lack of sleep makes you more anxious
• Deep sleep reduces anxiety
• Important brain networks are reorganized during the night
• Heart rate and blood pressure decreases during non-REM sleep

Whether everyday worries or deep-rooted existential fears: there are many reasons for not being able to relax at night. Deep sleep phases in particular can help the brain to cope with fear – according to a study by UC Berkeley in California. At the same time, lack of sleep is said to make people more susceptible to anxiety.

As one of the basic emotions, fear is part of human beings and fulfils its purpose. However, if not adequately mastered, it can have a significant impact on social and professional life, and also health. For this reason alone, it is worth proactively dealing with fear in order to reduce it. Apart from various therapeutic forms of treatment, we have a particularly valuable means available every night at no additional cost: sleep.

Study discovers: deep sleep reduces anxiety naturally

Regarding anxiety, sleep is crucial in two ways: on the one hand, lack of sleep can promote inner restlessness and susceptibility to anxiety by up to 30%, on the other hand, deep sleep in particular can reduce this anxiety. That was the conclusion of a study published by UC Berkeley in California in November 2019. This not only clarified the close connection between sleep and fear, but also made the discovery of a new function of deep sleep possible: “By reorganizing networks in the brain, anxiety is reduced overnight,” says Matthew Walker, professor of neuroscience and psychology. According to Prof. Walker, deep sleep is a natural anxiolytic, i.e. an anxiety reliever – provided you experience it every night.

Brain activity changes due to lack of sleep

For the study, 18 young adults were shown emotionally disturbing videos and their brains were simultaneously scanned using functional MRI. This situation was carried out under two different conditions: once after a good night’s sleep, another time after a night with sleep deprivation. The fear experience was also surveyed after each session. The result: after a sleepless night, activity in the medial prefrontal cortex was greatly reduced. This area is usually instrumental in regulating anxiety. At the same time, increased activity was found in the deeper emotional centres of the brain. However, when the test subjects slept well, the MRI scanning showed a significant decrease in the level of anxiety. This difference was particularly noticeable among those who had enjoyed more deep sleep with long non-REM sleep phases.

Anxiety disorders increase in industrialized countries due to lack of sleep

The scientists’ explanation: deep sleep restored the prefrontal mechanism, which reduced emotional and physiological reactivity and prevented an escalation of the anxiety state. In non-REM sleep, neuronal vibrations are also synchronized, heart rate and blood pressure decreases. These insights also come to bear at the social level: according to Prof. Matthew Walker, one can assume that the common occurrence of increasing lack of sleep and the widespread dissemination of anxiety disorders in most industrialized countries is no mere accident, but that there is a causal factor here too.

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