Everything about problems to fall asleep
The numbers published in the latest issue of the DAK study (Germany) are alarming! Almost 80 % of the working population of a representative part of Germany are sleeping bad. Every tenth employed is even suffering under severe sleep disturbances (insomnia). Only 20 % of the people questioned are (still) sleeping fine. Conclusion: since 2010 the number of people sleeping bad increased by about the half, trend rising.
Kinds of sleep disturbances
Doctors differ about 100 various kinds of sleep disturbances. They range from breathing stops up to chronic sleep disturbances. Sleep is chronically disturbed when the process to fall asleep or to sleep through is disturbed three times or more per week. And when people suffer under the consequences like daytime sleepiness, lethargy and bad sleeping quality. Shift work, sleepwalking, night mares or restless legs syndrome are just some examples of facts with a negative influence on sleep.
Factors like night work, more than four hours overtime work or a constant accessibility, increase susceptibility for sleep disturbances. But, performance and deadline pressure or doing without any breaks enhance the risk.
Treatment of sleep disturbances
Sleep disturbances are to be taken seriously and should be medically examined, especially the intake of sleeping pills. Generally, it is best to avoid an (unnecessary) intake. Only 5 % stated to seek medical advice. But, almost 8 % of the questioned people took sleeping pills.
Sleep disturbances have a serious impact on our health, physically and mentally. On the one hand, life expectancy of persons sleeping less than five hours per night is diminished. On the other hand, risk of depressions or infarction increase. Also, the danger of metabolic disturbances as well as high blood pressure rises. Furthermore, the driving ability is influenced by fatigue.
What can each person individually do against sleep disturbances?
Hints for a better sleep
- Avoid lush meals in the evening. Your digestion would be too busy and not be able to recover.
- Avoid strenuous sports in the evening. This only stimulates circulation.
- Don’t prepare next day’s work in the evening.
- Drink only few alcohol and sufficiently water during daytime.
- Avoid caffeine-containing beverages from lunchtime on.
- Get used to a regular sleep-wake-rhythm.
- Create evening rituals before going to bed; some examples: light reading, listening to music, yoga, …
- Don’t work too late on your tablet, laptop or PC. The same applies for the use of smartphone and TV.
- Orthopedic sleeping system for support of physical and mental regeneration.
- Special sound pillow supports falling asleep and sleeping through.