healthy sleep

Physiotherapy and yoga for better sleep

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

• Chronic back pain and sleep disorders often go hand in hand
• Physiotherapy and yoga reduce the need for pain relievers
• Pain-relieving regeneration is not possible without sleep

March 15: Back Health Day

On this annual theme day, the focus was again on the key role of the back for a vital, fulfilling life. Sleep behavior is particularly important for a back-friendly life – in more ways than one: chronic back pain and sleep disorders often occur together, the combination of medicinal treatments can be dangerous. A holistic approach is designed to prevent this risk.

Sleepless nights are not uncommon for people with chronic lower back pain. According to research, 59% of those affected suffer from poor sleep, 53% of them live with insomnia. In addition to reduced quality of life, this results in a particularly sensitive problem: since both chronic pain and sleep problems are often treated pharmaceutically, a combination of medications can result in a whole series of serious side effects. Anyone taking painkillers and sleeping pills simultaneously exposes themselves to serious risks. In the worst case, it can even lead to a fatal overdose.

Physiotherapy and yoga: effective against sleep disorders and back pain

The Boston Medical Center recommends a risk-free, yet effective alternative to these medicines: in a study, both yoga and physical therapy proved to be effective methods for treating back pain, but also for getting a grip on chronic sleep disorders. The reasons for the choice of these methods were previous research results, according to which yoga and physiotherapy are similarly effective in terms of pain reduction and functional improvement.

320 adults with chronic back pain took part in the BMC study, of which over 90% suffered from poor sleep. The test subjects were divided into three groups and each treated with different measures: While reading material was allocated to the control group, the other two groups received weekly physiotherapy or yoga classes. The experiment lasted 12 weeks. During this time, the sleep quality of the participants was checked several times and checked again a year later. The result: both yoga and physiotherapy treatment showed a significant improvement in sleep quality that persisted even a year later. In addition to improving the symptoms, the need for painkillers also decreased.

Holistically effective instead of risky

“With holistic therapy measures, one can avoid the risk of addiction to conventional medication, and still enable patients to live a safe but also painless life,” says Eric Roseen from the Boston Medical Center.

The team led by Roseen shows that patients with chronic pain and sleeping problems can also be harmed health wise, since regeneration cannot fully take place at night.

Based on their observations, the researchers recommend the treating physicians to question patients with chronic back pain regarding the quality of sleep, and help to improve it if necessary. In general, bearing in mind the high risk potential that comes from a combination of pain and sleep medication, non-pharmacological approaches should be considered.

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Make use of your sleep and defend yourself against the corona virus – with a natural sleep drink

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

You can strengthen your immune system in particular by means of a healthy sleep.
Due to the rapid spread of the corona virus, we are looking everywhere for solutions. It becomes evident that our sleep actually plays the most important role when it comes to virus defence. For only during sleep are our self-regulating, self-repairing and self-healing powers activated. Although this has long been proven by scientific studies, none of the experts, epidemiologists, doctors, etc. has yet recommended it. I’ve been doing this for over 30 years! It is one of the best ways to greatly improve our immune system and thus defend ourselves against viruses and pathogens. However, it is important that we achieve healthy and sufficient sleep. Sleep is the best natural immune booster without any ifs and buts.

How to improve sleep immediately

At the moment we all feel more or less as if we are going through a crisis. This means inner stress, tension, fear, uncertainty … All of this does not make us sleep well. Between work, family and everyday tasks, it is currently a great challenge to relax after a day full of activity. Stress hormones confuse our body and brain chemistry resulting in difficulties falling and staying asleep. Consequently, sleep is not restful, the physical-emotional regeneration is disturbed and the immune system is further weakened. What is to be done? Over the past three decades, numerous natural products and solutions have been developed under my leadership at SAMINA, which measurably improve sleep. But what is the quickest help? The solution is – as if I almost suspected it – the natural sleep drink SAMINA Night. A 12-night cure improves sleep at all levels with a 90% guarantee. You fall asleep quicker, sleep through better, have more deep and REM (dream) phases, feeling relaxed in the morning. In addition to thousands of positive customer experiences, the sleep medical specialist Prof. Dr. Josef Alexander Wirth, known from press and TV (Institute for Sleep Diagnostics, Alfeld), confirmed this in an application study.

Order online now

If you order now, you can start your sleep cure in 2-3 days. Like many other users, you will be surprised how the SAMINA Night sleep drink, developed under my leadership, will noticeably improve your sleep after just a few nights. The secret? A tasty sour cherry and chokeberry juice with plant-based melatonin, amino acids, minerals and vitamins bringing relaxation, peace and harmony to body and mind. -> Order now

How to strengthen your immune system during sleep: The special recipe from SAMINA Night

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

A strong immune system depends on the duration and quality of sleep
T cells need sleep to protect the body from viral attacks
You can learn to sleep better
Natural sleep drink has several positive effects on the immune system

The human immune system is a true miracle of nature. Thanks to this complex defence we are protected against the harmful effects of viruses, bacteria, parasites and others. If such a pathogen enters the body, the immune system is immediately activated to deactivate it.

In order to be able to offer this protection reliably, the immune system also needs our help – in the form of healthy eating, exercise in the fresh air and last but not least: sleep. Scientific studies have shown on several occasions that the robustness of the body’s defences is closely related to the duration and quality of sleep. If a sleep disorder exists, the body’s own T cells can no longer ward off viruses adequately, and a disease is more likely to occur. So even more reason to treat yourself to adequate and high-quality sleep.

Everyone can improve their sleep

But what about those who have difficulty falling asleep and staying asleep? Can these people not be protected against infections if they don’t want to take the risk of conventional sleeping pills? Of course not – everyone can learn to sleep better. In addition to a sleep-friendly schedule and the right sleeping environment, the purely natural sleep drink SAMINA Night can be an effective support. Profound knowledge from 30 years of sleep research and other scientific disciplines flowed into the recipe over the years. Because of this attention to detail, the sleep drink not only indirectly strengthens the immune system through improved sleep and the regeneration processes that take place in the meantime: in addition to the synergistic effect of the 17 ingredients, some of them have a direct immune-boosting benefit.

The special features and advantages at a glance:

The aronia berry provides many natural antioxidants. In this way, it counteracts the oxidative stress that could be based on sleep disorders. Furthermore, it is full of important minerals and trace elements, e.g. magnesium, zinc and iron. This is how aronia strengthens the immune system and helps the body to carry out important detoxification processes during sleep.
The field horsetail contains many secondary phytochemicals such as saponins, tannins, flavonoids and carboxylic acids. These have a calming effect and are also antioxidative and immune-boosting. The immune system in particular benefits from the antibiotic Saponins.
The sweetish taste in SAMINA Night is due, amongst others, to glycine, a particularly well-tolerated flavour enhancer. As an inhibitory neurotransmitter, this amino acid plays a key role in processes, without which relaxation and sleep could not take place. In addition, glycine is detoxifying, antioxidative, anti-inflammatory and immunomodulating, and thus an important support for the immune System.
The amino acid L-arginine can decompose ammonia before it penetrates the brain and disrupts important functions, or rises too high and causes sleep disorders. L-arginine is used specifically to strengthen the immune system; according to studies, e.g. with measurable benefits for wound healing in the elderly or in the treatment of cancer patients.
Vitamin B9, known as folic acid, also supports the immune system and promotes digestion and the ability to concentrate.

SAMINA Night has an effect from the first sip on, but can best develop its full, long-term effect in a cure lasting several days.

Image source: SAMINA

Shift work: The danger of constantly changing the clocks

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

Changing the clocks strains the human biorhythm
Shift work endangers health and social life
Nurses often suffer from lack of sleep
A new system could protect nursing staff and patients

Daylight saving time comes into effect again this Sunday, the clock is put forward by one hour. Although it was decided in March 2019 with a vote by the EU Parliament to abolish this time change by 2021, a specific and uniform implementation has not yet been determined. For people who work shifts it is clear: playing with their biorhythm will not end yet.

The shifting of the internal clock is a great burden for the human organism. Many people experience this for work-related reasons because their employment is shift work. The effects can be doubly devastating, especially in the nursing industry: on the one hand, the health of the nurses themselves is adversely affected; on the other hand, the caring of the patients may suffer.

Is night shift carcinogenic?

Even if specific connections are difficult to verify, night shift work was classified in 2007 by the World Health Organization (WHO) as likely to be carcinogenic. In surveys, a striking number of shift workers for example confess to be smokers or to be on an unhealthy diet, so the direct cause of cancer cannot be clearly attributed to the unfavourable sleeping habits. However, it is clear that many have to give up shift work for health reasons after 15 to 20 years. Very common are sleep disorders, diseases of the cardiovascular system or headaches, all of which can become chronic. In particular, people who start shift work at a young age lose their health relatively early. Social life can also be massively affected by shift work. Those who cannot use the time after work and the weekend for activities with family and friends, like the majority of society, run the risk of being isolated in the long run and even developing depression.

You don’t get used to everything

It is not strictly true that you get used to night work – as humans, we are still active during the day, our nightly regeneration processes are controlled by daylight. If it disappears, this has consequences – after all, light helps to form serotonin, which in turn produces the sleep-regulating hormone melatonin. Furthermore, sleep is not as regenerative during the day as at night, which significantly affects the quality of relaxation.

For health reasons, it should not be more than two or three night shifts in a row, even if this is hardly respected in practice.

The German Federal Institute for Occupational Safety and Health (BAuA) estimates that shift workers should not have to work 40 hours a week. Ideally, companies would show goodwill by compensating shift work by increasing wages and also staff. A system could be implemented in which an employee works two days early shift, the following two days late shift, then two days night shift, and then has four days off. This would correspond to working hours of approximately 33.5 hours a week.

Nursing staff suffer from lack of sleep

Night shift work is particularly common in the health and nursing professions. As a link between patient and doctor, they are not only in demand due to their medical expertise, but also in their function as a direct contact for the patient being cared for. A recent study by the Faculty of Nursing at the New York University found that nurses sleep an average of a little less than seven hours before a workday, and about 8 hours and 20 minutes before a day off, almost an hour and a half more. Other tests found a reduction in the quality of care and safety of the patient on days when the nurses had had little sleep. Those who have slept enough are less liable to make mistakes when dispensing medication and not performing tasks correctly under stress. Studies also show that test subjects who were interrupted while completing a complex series of tasks, doubled their error rate from 15% to 30% if they were deprived of sleep the night before.

Rethinking to protect employees

In order to protect the health of the employees working in shifts, a consistent rethinking of the industry and the healthcare system would probably be necessary. In the case of chronic sleep deprivation, it would actually take more than one night of sleep to return to basic functionality. In reality, however, this is hardly possible at the moment, since 12-hour shifts are often consecutive and with usually only a day or two of rest between shifts.
Surely it is in the interests of everyone, especially in the healthcare system, that specialists are well rested in order to be able to carry out their work reliably and thereby fully maintaining their competence and patient safety.

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Grinding of teeth during sleep: health risk for body and mind 

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

Extreme grinding can lead to tooth loss .
Tendency decreases with age .
Psychological stress as the most common cause of teeth grinding .
Physiotherapy and autogenic training can help

One in five does it – often without knowing it: in many bedrooms people grind their teeth night after night. This leaves traces on the enamel, the quality of sleep and thus also on general good health.  

Often, the first thing that the dentist notices is, what is going on in the patient’s sleep: ground down teeth, sharp edges or enamel cracks indicate night-time teeth grinding. Even fillings and implants can suffer damage and necks of teeth can be exposed. But even without this information, the person concerned could suspect that the jaw muscles are anything but resting at night. If they are working for hours during sleep, it is not uncommon to wake up with severe headaches and facial pain, migraines and tinnitus can also occur.

The strongest muscle in the human body

Known in technical jargon as bruxism, grinding of teeth denotes a rhythmic activity of the masticatory musculature. During sleep, it may show what it is actually capable of: When grinding teeth at night, the tooth surfaces are pressed against one another with an enormous pressure of up to 480 kg / cm², which corresponds to about ten times the force exerted when chewing food. No other muscle can act more powerfully on an external object, which is why the masticatory muscle is considered the strongest muscle in the human body. And that leaves its mark – for example on tooth enamel and dentine, or in the form of damaged fillings and implants. In extreme cases, even the pulp and nerve may suffer, sometimes leading to tooth loosening and tooth loss.

A question of age?

A distinction is generally made between primary sleep bruxism, which cannot be assigned to a clear cause; secondary bruxism, which occurs in connection with other diseases, such as neurological diseases or various sleep disorders such as sleep apnoea; and iatrogenic sleep bruxism, which is triggered as a side effect of medications such as some psychotropic drugs and antidepressants. Officially, there is no general cure for the cause of primary sleep bruxism, i.e. the form of teeth grinding that does not appear as a side effect of medication or as a symptom of a disease. The good news is that the tendency to grind your teeth decreases with age. According to estimates, 14% to 18% of children are affected, but only 5% to 6% of adults and 3% of seniors.

Psychological stress encourages teeth grinding

In order to get closer to the cause of teeth grinding, some self-observation is advisable. Do I tense my jaw repeatedly during the day? Is my tongue really relaxed or is it pressing against something? Am I breathing calmly and deeply enough? Physical tension often indicates a deeper, mental and psychological stress. Negative emotional stress is regarded as the undisputed leader among the causes of night-time teeth grinding. Sleep bruxism is not uncommon, especially in people with anxiety disorders, but it can also occur temporarily in periods of intense emotional stress. A therapeutic approach is advisable if you develop e.g. chronic pain, or if dentition is permanently damaged.

How do I get rid of teeth grinding?

How can you actively do something about the grinding of your teeth? First of all, a dental examination is necessary. Sometimes one needs a precise analysis of the masticatory apparatus to clarify problems with the temporomandibular joint. Usually, however, an occlusal splint is prescribed. The grinding is only treated symptomatically, but at least the teeth and joints are being protected.

Since psychological stress is often the basis, stress management is particularly important. Behavioural therapy or psychological support can help especially with an increased perception of stress – relaxation techniques such as autogenic training or progressive muscle relaxation are considered promising measures. Medications for muscle relaxation will sometimes be prescribed, but usually only for a short time to avoid possible side effects. Sometimes, an injection of the neurotoxin Botox will be applied to loosen the jaw muscle, but is not recommended due to possible bone resorption. Physiotherapy is more advisable, such as massage or special stretching exercises for the jaw. Also, in the wider context, attention should be paid to the muscles and physiotherapeutic treatment be considered, since the cervical spine and the position of the head affects the position of the jaw: if the head is pushed too far forward, as is often the case with computer work or excessive use of the smart phone, then this may lead to tension in the muscles of the jaw. Summarizing, it can be said that almost everything that brings mental and physical relaxation can help prevent teeth grinding.

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At last, waking up without neck pain

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

Neck pain can be remedied with the right pillow .
Belly sleepers are more likely to experience neck pain .
A study shows: sleep problems go hand in hand with chronic pain

Morning neck pain can ruin your day before it has actually started. If the cervical spine is not positioned correctly during sleep, it may be quite painful. Prevention is especially valuable for a healthy shoulder and neck area – this is easy to implement.

Neck pain occurs due to various reasons – e.g. due to age-related attrition or arthritis, or as a result of accidental injuries. However, there are many possible triggers which are easier to avoid. If the neck repeatedly causes problems, especially in the early morning, it is worth taking a closer look at a few factors that can be countered with simple adjustments.

The right pillow for prevention

First of all, check if the head is resting orthopedically correct. Often, the culprit is a supposedly cuddly friend which is supposed to make the night’s sleep more pleasant – the pillow. However, a good pillow is not meant to be cuddled. Rather, its important function is to bed the head in a healthy, neutral position. The nose should be in line with the centre of the body or the spine. If the pillow is too high, head and neck are bent upwards. If it is too flat, head and neck are bent downwards. Depending on the sleeping position, a different pillow model is advisable. For example, the back sleeper needs a head padding that supports the natural curvature of the neck. Speaking of sleeping position: this alone can cause pain in the neck area. For example, if you sleep lying on your stomach, your head and neck are turned unnaturally to the side, and this can result in high pressure on the nerves. It is more advisable to sleep on your back or on your side. Getting used to a more gentle position can of course be difficult, but, as a soothing measure, it is definitely worth trying.

When do I need to see a doctor?

A doctor should be consulted if repeated morning neck pain is not due to the pillow or the sleeping position. Chronic conditions such as arthritis could possibly be at the bottom of the pain. Especially if other symptoms appear, such as a tingling sensation or a sensation of cold in the arm, or if the pain persists for several weeks, then medical examination is urgently required. If the health expert excludes any underlying causes, then a physiotherapist can help to stretch and strengthen the neck muscles by doing simple exercises. With consistent exercise, a better and easier attitude towards life can be achieved – with consequently, a better sleep.

A vicious cycle of sleep disorder and pain

Research findings suggest that sleep quality can, in itself, cause musculoskeletal pain. A survey with over 4,000 participants found that people who had problems falling asleep or staying asleep, suffered from chronic pain significantly more frequently a year later than those who had slept well throughout. A possible explanation for this would be that sleep interruptions interfere with the muscle relaxation and self-healing powers that usually work during sleep.

A vicious cycle of pain and sleep disorders is not uncommon: poor sleep can make relaxation of the neck muscles more difficult, which makes them tear more easily. It’s precisely these small cracks, which fortunately usually heal quickly and by themselves, that cause the perceived pain. The mental balance in this context should also not be neglected: sleep difficulties, or internal tensions, which can also manifest themselves physically, sometimes have an impact on the neck, and in turn worsen your sleep. Relaxation techniques and other forms of healthy stress relief can help to reduce or eliminate bruxism. In addition, a good sleep hygiene with regular sleeping and waking times and sufficient exercise is recommended to significantly improve sleep and therefore self-regeneration.

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