Chronic sleep disorders: With worries until the morning

With worries until the morning

Who is stressed, sleeps badly. That is normal. Do not worry too much about it. Otherwise you only increase your stress and sleep even worse – all the time.

If you are worried, you are sleeping badly: In the evenings in bed you ponder for a long time. After hours you finally fall asleep. In the middle of the night you startle. Only after a while do you dawn again. You wake up early in the morning – hours before the alarm should ring. Everyone experiences such stressful phases: work gets over your head, things are running badly in the relationship right now, worries about money are pressing. Sleep disorders can have different causes – from environmental noise at night to stress at work or in the family, to a generally wrong approach to sleep. Whatever the reason, the result is the same: bad sleep. Bad-sleep phases are usually over after one month at the latest. Sometimes, however, the sleep problems become independent. Falling asleep yourself.

Sleep disorders

This can create a vicious circle: Because you are no longer sleeping can, annoy or despair. This makes you restless and handicapped Whoever has worries, sleeps badly: In the evenings in bed you ponder long. After hours you finally fall asleep. In the middle of the night you startle. Only after a while do you dawn again. You wake up early in the morning – hours before the alarm should ring. Everyone experiences such stressful phases: work gets over your head, things are running badly in the relationship right now, worries about money are pressing. Sleep disorders can have different causes – from environmental noise at night to stress at work or in the family, to a generally wrong approach to sleep. Whatever the reason, the result is the same: bad sleep. Bad-sleep phases are usually over after one month at the latest. Sometimes, however, the sleep problems become independent. Then you lie awake at night and no longer ponder your finances or your partner, but about that. Falling asleep yourself. This is how a vicious circle can arise: Because of sleep disorders you can not sleep anymore , you are angry or desperate. That makes you restless and hinders the night’s sleep even more. That’s why you feel exhausted during the day and you are unfocused.

Sleep disorders are often learned

If you have been sleeping badly for almost four weeks almost every night, then you should consider a visit to a doctor. In such chronic sleep disorders, the physician first checks whether a physical or emotional illness is behind it. If he has excluded such causes, he diagnoses a so-called primary insomnia – an insomnia that can not be attributed to another disease or disorder.

Experts suggest that such sleep problems can be attributed to wrong behavior and inappropriate handling of stress. Because bad habits and undiminished stress literally make your head and body forget about sleeping.

Women and the elderly are more likely to suffer from chronic sleep disorders than men and boys. Basically: From 40, sleep is easier. This is why older people complain about problems very often. In women, the fluctuating hormone levels can also disturb sleep.

Symptoms

Who sleeps normally, does not sleep like a stone. It is not a problem if you occasionally stay awake for a long time or wake up from time to time. For example, do not expect to fall asleep immediately. Hardly anyone closes their eyes and sleeps on the spot. Lying awake for half an hour before sleep comes is not uncommon.

Even light sleep is normal. During the night, phases of deep sleep alternate with those in which you sleep only lightly. People with sensitive sleep often feel like they are awake in such phases – even though they have actually slept.

Start relaxed in the day

Sleep disorders? Here are 14 tips for a more restful night

Sleep disorders are a common phenomenon. You are not alone with that. We give you tips for a better sleep.

Do not get alarmed when you wake up at night. Many people interrupt their sleep several times – usually without realizing it. If you consciously realize these short recovery phases, you may get the feeling that you have not slept in between – and you have been sleeping soundly.

Do not be surprised if you sleep worse after drinking wine, beer or schnapps. A small amount is enough to affect the night’s sleep. Alcohol shortens certain sleep phases, the so-called REM phases. This is the time of colorful dream pictures. Because alcohol interferes with this phase, those concerned tend to wake up at night, especially in the second half of the night. Then many can not fall asleep. Anyone who has difficulty sleeping should therefore refrain from doing so.

Sleep disorders

Sleepless at night, desperate during the day

Experts only speak of a sleep disorder if two criteria are met:

  • You sleep poorly for more than a month at least three times a week.
  • You are not performing well during the day and suffer greatly from your insomnia.

Sleep disorders do not mean that you do not even have an eye. You may be lying awake for more than half an hour before falling asleep. You may wake up frequently at night and then find it difficult to fall asleep again. Or you are restless in your sleep or wake up too early in the morning. Maybe you ponder a lot when you’re awake, and you’re angry about your insomnia. Her heart is knocking. They are sweating. You do not feel refreshed at all in the morning.

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That’s why people with trouble sleeping through the day are often tired, irritable and have problems concentrating. They also think a lot about their sleep disorder and are often afraid of the next night.

Diagnose

Insomnia on the loose

Have you been struggling with your sleep problem for more than four weeks? Then you best go to your family doctor. It will first tell you how you live, whether you drink a lot of coffee or alcohol, if you have stress in your work or private life. She will also want to know if you are currently bothered with many worries.

The next step in diagnosing a sleep disorder is: Your family doctor will want to rule out other physical or mental causes. Because a whole series of diseases can affect sleep. These include, for example, disorders of the stomach, intestine, thyroid and respiratory tract. Psychological problems can also make slumber less restful, such as depression, anxiety disorders and age-related mental decline.

Solve the puzzle with paper and pencil

To find out the type of sleep disorder, the doctor will ask you to complete questionnaires. For example, in these test sheets you will be asked how long you have suffered from sleep problems and if there have been any events that triggered it. Also, the question of why you sleep poorly interested in the doctor: Do you often wake up? Do you have pain? Do your legs twitch?

Also informative is a sleep disorders diary . In this calendar you make notes in the evening and in the morning everything important about your sleep. For example, they tell you how tired and focused you are, how long you slept during the day and how long at night – and how much coffee or alcohol you drank. It is recommended to keep the journal for several weeks. You and your doctor can read the records to see if you really have a sleep disorder. You may also notice what events during the day will rob you of sleep at night.

The sleep laboratory surprises many with good news

In some cases, the family doctor will refer you to a sleep laboratory . Here, professionals measure what your body does at night: how long and how deep are you really sleeping, how often do you wake up at night? Is your breath going regularly? In a sleep laboratory it can also be discovered whether there is a physical cause behind the bad sleep, for example a sleep apnea . Quite surprisingly, some visitors to a sleep laboratory find that they are resting much better than expected.

Sleep disorders

Valerian really works

Valerian has been considered a gentle remedy for sleep disorders since the time of Granny. The fact that the herb really works has now been proven by a Giessen sleep researcher – and that even surprisingly fast.

What the first night brings to the sleep laboratory varies from case to case. Some people then sleep worse than usual – after all, they are in an unfamiliar bed, the wiring is also getting used to the whole body. Others sleep better. To get meaningful results, you should therefore spend at least two nights in the sleep center.

Therapy

There is no magic cure for chronic sleep disorders. Two thirds of the afflicted help with a mixture of relaxation exercises and behavioral training . Both methods let the head and body forget the sleep behavior. At the same time, such programs ensure that new, appropriate habits creep in. You will probably have to experiment a bit until you have found the right procedure.

It also helps many people to know more about sleep. Thus, false expectations often ensure that sleep problems arise because you put yourself under pressure. But you do not necessarily have to lie in bed for eight hours. You also do not need to worry about waking up at night. That’s completely normal. A sleep diary can show you if you really sleep as poorly as you fear. Maybe you’ll get more sleep than you think.

If you do not sleep well, relaxation techniques such as the so-called Jacobson progressive muscle relaxation or autogenic training can help. Such techniques can be learned, for example, in courses at the community college, and health insurance companies offer training.

Humans are creatures of habits. That’s why sleep rituals help. With it you can tune your body to slumber. In principle, it does not matter which ritual you choose, the main thing is that you regularly follow it before falling asleep.

Pondering is poison – at night

If you ponder much, so-called mind-stopping techniques can help. They interrupt the nocturnal thought attacks. Prefer fixed times per day to think about problems, for example half an hour after work.

Write down all the problems, arrange them according to importance and then work them off piece by piece. Search specifically for a solution for each problem. Try not to think about the other problems while you’re there – they’ll come later. And if possible, implement the solution found the very next morning. By the way: you should not spend your problem-solving time in the bedroom!

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Small sins punish sleep immediately

Certain rules of conduct can help you get back to sleep. These include, for example:

  • Do not stay in the morning, even if the night was bad.
  • Do not take a nap during the day and plan for a good bedtime.
  • Do not look at the clock at night.
  • Do not drink coffee in the afternoon.

Experts summarize such rules of conduct under the term sleep hygiene . They should train the body and the head to get back to sleep easier.

Sometimes therapists work with the method of sleep restriction: So that the bad sleepers are really tired in the evening, their rest periods are limited. However, you should not try this method alone. In some cases, sleeping pills can help to calm down again. This is not a solution that is generally recommended – rather, the drugs are only to the fact that the therapy of sleep restriction can work well.t the night’s sleep even more. That’s why you feel exhausted during the day and you are unfocused.

Sleep disorders

Bad sleep is often learned

If you have been sleeping badly for almost four weeks almost every night, then you should consider a visit to a doctor. In such chronic sleep disorders, the physician first checks whether a physical or emotional illness is behind it. If he has excluded such causes, he diagnoses a so-called primary insomnia – an insomnia that can not be attributed to another disease or disorder.

Experts suggest that such sleep problems can be attributed to wrong behavior and inappropriate handling of stress. Because bad habits and undiminished stress literally make your head and body forget about sleeping.

Women and the elderly are more likely to suffer from chronic sleep disorders than men and boys. Basically: From 40, sleep is easier. This is why older people complain about problems very often. In women , the fluctuating hormone levels can also disturb sleep.

Symptoms

Who sleeps normally, does not sleep like a stone. It is not a problem if you occasionally stay awake for a long time or wake up from time to time. For example, do not expect to fall asleep immediately. Hardly anyone closes their eyes and sleeps on the spot. Lying awake for half an hour before sleep comes is not uncommon.

Even light sleep is normal. During the night, phases of deep sleep alternate with those in which you sleep only lightly. People with sensitive sleep often feel like they are awake in such phases – even though they have actually slept.

Start relaxed in the day

Sleep disorders? Here are 14 tips for a more restful night

Sleep disorders are a common phenomenon. You are not alone with that. We give you tips for a better sleep.

Do not get alarmed when you wake up at night. Many people interrupt their sleep several times – usually without realizing it. If you consciously realize these short recovery phases, you may get the feeling that you have not slept in between – and you have been sleeping soundly.

Do not be surprised if you sleep worse after drinking wine, beer or schnapps. A small amount is enough to affect the night’s sleep. Alcohol shortens certain sleep phases, the so-called REM phases. This is the time of colorful dream pictures. Because alcohol interferes with this phase, those concerned tend to wake up at night, especially in the second half of the night. Then many can not fall asleep. Anyone who has sleep problems should therefore refrain from doing so.

Sleepless at night, desperate during the day

Experts only speak of a sleep disorder if two criteria are met:

  • You sleep poorly for more than a month at least three times a week.
  • You are not performing well during the day and suffer greatly from your insomnia.

A sleep disorder does not mean that you do not even have an eye. You may be lying awake for more than half an hour before falling asleep. You may wake up frequently at night and then find it difficult to fall asleep again. Or you are restless in your sleep or wake up too early in the morning. Maybe you ponder a lot when you’re awake, and you’re angry about your insomnia. Her heart is knocking. They are sweating. You do not feel refreshed at all in the morning.

This is why people with sleep disorders are often tired, irritable and have trouble concentrating during the day. They also think a lot about their sleep disorder and are often afraid of the next night during the day.

Diagnose

Insomnia on the loose

Have you been struggling with your sleep problem for more than four weeks? Then you best go to your family doctor. It will first tell you how you live, whether you drink a lot of coffee or alcohol, if you have stress in your work or private life. She will also want to know if you are currently bothered with many worries.

The next step in diagnosing sleep disorders is: Your family doctor will want to rule out other physical or mental causes. Because a whole series of diseases can affect sleep. These include, for example, disorders of the stomach, intestine, thyroid and respiratory tract. Psychological problems can also make slumber less restful, such as depression, anxiety disorders and age-related mental decline.

READ  Where To Purchase Soma 350Mg Pills: Somnambulism. Rooftop walks. Nervous diseases

Solve the puzzle with paper and pencil

To find out the type of sleep disorder, the doctor will ask you to complete questionnaires. For example, in these test sheets you will be asked how long you have suffered from sleep problems and if there have been any events that triggered it. The question of why you sleep poorly interests the physician: Do you often wake up? Do you have pain? Do your legs twitch?

Also informative is a sleep diary . In this calendar you make notes in the evening and in the morning everything important about your sleep. For example, they tell you how tired and focused you are, how long you slept during the day and how long at night – and how much coffee or alcohol you drank. It is recommended to keep the journal for several weeks. You and your doctor can read off the records to see if you are really suffering from a sleep disorder. You may also notice what events on the day rob you of sleep at night.

The sleep laboratory surprises many with good news

In some cases, the family doctor will refer you to a sleep laboratory . Here, professionals measure what your body does at night: how long and how deep are you really sleeping, how often do you wake up at night? Is your breath going regularly? In a sleep laboratory it can also be discovered whether there is not a physical cause behind the restless sleep, for example a sleep apnea . Quite surprisingly, some visitors to a sleep laboratory find that they are resting much better than expected.

Valerian really works

Valerian has been considered a gentle remedy for sleep disorders since the time of Granny. The fact that the herb really works has now been proven by a Giessen sleep researcher – and that even surprisingly fast.

What the first night brings to the sleep laboratory varies from case to case. Some people then sleep worse than usual – after all, they are in an unfamiliar bed, the wiring is also getting used to the whole body. Others sleep better. To get meaningful results, you should therefore spend at least two nights in the sleep center.

Therapy

There is no magic cure for chronic sleep disorders. Two thirds of the afflicted help with a mixture of relaxation exercises and behavioral training . Both methods allow the head and body to forget the bad sleep behavior. At the same time, such programs ensure that new, appropriate habits creep in. You will probably have to experiment a bit until you have found the right procedure.

It also helps many people to know more about sleep. Thus, false expectations often ensure that sleep problems arise because you put yourself under pressure. But you do not necessarily have to lie in bed for eight hours. You also do not need to worry about waking up at night. That’s completely normal. A sleep diary can show you if you really sleep as poorly as you fear. Maybe you’ll get more sleep than you think.

If you fall asleep badly, relaxation procedures such as the so-called Jacobson progressive muscle relaxation or autogenic training can help you. Such techniques can be learned, for example, in courses at the community college, and health insurance companies offer training.

Humans are creatures of habits. That’s why sleep rituals help. With it you can tune your body to slumber. In principle, it does not matter which ritual you choose, the main thing is that you regularly follow it before falling asleep.

Pondering is poison – at night

If you ponder much, so-called mind-stopping techniques can help. They interrupt the nocturnal thought attacks. Prefer fixed times per day to think about problems, for example half an hour after work.

Write down all the problems, arrange them according to importance and then work them off piece by piece. Search specifically for a solution for each problem. Try not to think about the other problems while you’re there – they’ll come later. And if possible, implement the solution found the very next morning. By the way: you should not spend your problem-solving time in the bedroom!

Small sins punish sleep immediately

Certain rules of conduct can help you get back to sleep. These include, for example:

  • Do not stay in the morning, even if the night was bad.
  • Avoid taking a nap during the day and plan for a good bedtime.
  • Do not look at the clock at night.
  • Do not drink coffee in the afternoon.

Experts summarize such rules of conduct under the term sleep hygiene . They should train the body and the head to get back to sleep easier.

Sometimes therapists work with the method of sleep restriction: So that the bad sleepers are really tired in the evening, their rest periods are limited. However, you should not try this method alone. In some cases, sleeping pills can help to calm down again. This is not a solution that is generally recommended – rather, the drugs only serve to make the therapy of sleep restriction work well.

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