sleep disturber

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.

Imagesource: Shutterstock

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.

Imagesource: iStock

Full moon and sleep disturbances of children

20. May 2016 von Redaktion Leave a Comment

Parents can tell you a thing or two about it: the moon is full and the youngsters become exhausting and often have a bad sleep. Here, you only can prepare to be patient, take a deep breath and hope that this phase is passing by quickly.

Speaking of taking a deep breath: Breathing techniques are well-known and proven relaxation methods that generally facilitate falling asleep. Practice breathing techniques already before falling asleep difficulties arise. It is important that the intervals of exhaling are longer than the intervals of inhaling. Proper breathing leads to relaxation and significantly eases falling asleep, not only in nights of full moon.

A pleasant scent in the bedroom not only simplifies and supports inclusion and processing of learned things it also significantly eases relaxation. For example, balm and lavender are proven fragrances that support relaxation. Be sure that the scent is very soft when infants stay in the room.

The smaller the child the bigger the need to be close to the body. Body contact with a trusted person gives safety and security. Your baby will be much calmer and more balanced in the evening when you already carry it and cuddle with it during the daytime. And in case sleeping simply won’t come in a night of full moon – simply go to bed with your baby. This will not only sooth your baby but will present you the possibility to catch up on lost sleep.

Last but not least a hint that not only applies for nights with full moon: light is an absolute sleep disturber. It inhibits production of the sleeping hormone melatonin. Always make sure – and especially in nights with full moon – that no light is entering your bedroom. Only than enough of melatonin can be produced and released so that sleep is able to arise.