Sleeping seems like a simple thing. And yet, many people suffer from insomnia and trouble falling asleep or staying asleep, which in turn can have a significant impact on their overall well-being.
Key Points at a Glance:
- Sleep changes depending on age and life stage. The need for sleep decreases as we get older and become less active. Children, who are constantly on the move, therefore need more sleep than older adults, who are less active.
- Sleep is easily disrupted. However, many of these disruptions can be eliminated very easily.
- Tips for a Good Night's Sleep:
- Let the day come to a peaceful close
- Put your cell phone away about an hour before bedtime
- Write down the things that are on your mind on a piece of paper, and think about them tomorrow.
- Don't eat too much in the evening, and avoid coffee starting in the afternoon
Sleep at Different Stages of Life
Sleep disturbances can occur at any stage of life. Babies and toddlers first have to learn how to sleep—or, more specifically, how to sleep through the night. They need the security and comfort provided by their mother and the assurance that nutritious milk is available at all times. This ensures their survival. Newborns possess the natural instinct to seek out precisely this sense of security.
Children experience a great deal during the day, are constantly learning new things, and are overwhelmed by all these exciting impressions. At night, they process all of this, which can interfere with their sleep. To help them sleep better, a calm evening routine—such as a relaxing bath and a bedtime story—can be helpful. During more stressful times, Bach flower remedies can provide additional support for sleep.
But even in later years, there are times when sleep doesn’t come easily. Are upcoming exams keeping you up at night? In such cases, it helps to organize your exam preparation well and tackle your studying in a focused manner—ideally in set steps. Still, you may find that your thoughts won’t settle in the evening. In that case, a mild sedative containing herbal extracts such as lemon balm, lavender, or orange blossom can be helpful.
Older people often have trouble waking up too early in the morning. The cause is usually quite simply a matter of sleep needs. Since daily life is often no longer as active, older people need less sleep. Added to this are the occasional naps, which must also be considered part of their total daily sleep requirement. Stimulants such as coffee or lozenges containing guarana extract provide a boost of energy and may make an afternoon nap unnecessary. With increased activity during the day, nighttime sleep becomes deeper and longer.
Even illnesses like colds keep us from sleeping soundly. No sooner have we fallen asleep than that annoying cough wakes us up. A runny or stuffy nose is a real nuisance. And especially when you have a cold, sleep would be very beneficial for your recovery. The key here is to address the cause—for example, with a nasal spray for a stuffy nose or lozenges for your throat and mouth.
Do you have good sleep habits?
Think about how you wind down in the evening. It helps to go to bed at roughly the same time every night—even on weekends. Worries and problems should be resolved quickly or written down so they don’t keep you up at night as recurring thoughts. Your evening routine shouldn’t be too stimulating. It’s best to treat yourself to a cup of herbal tea and read a good book. You might even start reading while already in bed, so that all you have to do is turn off the nightlight and the bed is already comfortably warm.
You shouldn't keep looking at a TV, computer, or cell phone screen right up until bedtime, as this increases brain activity and delays sleep.
If you’re a light sleeper, you should definitely be careful not to eat too much in the evening. This means not only avoiding fatty meals like fondue, but also foods that are hard to digest, such as large amounts of raw vegetables. It goes without saying that everyone should avoid coffee starting in the late afternoon.
All sources of disturbance must be eliminated. The sun, which shines into the bedroom too early in the morning, is kept out with curtains and blinds, and background noise must be reduced to a minimum by keeping doors and windows closed. And even if your partner snores, there’s a snoring spray to help.
These tips can help with mild, short-term sleep problems. Serious physical or psychological causes must be evaluated and treated by a doctor.
