What are insomnia and what can you do about it?
Sleeping seems like a simple thing. And yet many people suffer from insomnia, difficulty falling asleep and staying asleep, which in turn can have a very strong impact on their general well-being.
The most important points in brief:
- Sleep changes according to age and phase of life. The need for sleep decreases with age and with decreasing activity. Children in constant movement therefore need more sleep than older people who are less active.
- Sleep is prone to disturbance. However, many disruptive factors can be eliminated very easily.
- Tips for a good night's sleep:
- Let the day fade away
- Put your phone aside about an hour before you go to bed
- Write down the things that concern you on a piece of paper and think about them tomorrow
- Do not eat too lavishly in the evening and do without coffee from the afternoon
Sleep in different phases of life
Sleep disorders can occur in any phase of life. Babies and toddlers must first learn to sleep or, better still, to stay asleep. They need the security and security of their mother and the certainty that nutritious milk is available at all times. This ensures survival. Newborns have the necessary natural instinct to demand exactly this security.
Children experience a lot during the day, are constantly learning new things and are overwhelmed by all the exciting impressions. At night they process all of this that can affect sleep. To improve this, a quiet evening ritual such as a relaxing bath and a bedtime story helps. In more intense times, drops with Bach flowers can additionally support sleep.
But even in later years of life there are phases in which sleep cannot be taken for granted. Are the upcoming exams robbing you of sleep? Here it helps to organize the exam preparation well and to tackle the learning in a targeted manner and ideally in defined steps. Nevertheless, it can be that in the evening the thoughts do not come to rest. Then, for example, a light tranquilizer with plant extracts such as lemon balm, lavender or orange blossom helps.
Older people often have the problem that they wake up too early in the morning. The cause here is usually quite simply the need for sleep. Since everyday life is often no longer as active, older people need less sleep. In addition, there are naps in between, which must also be viewed as part of the total daily need for sleep. Stimulating substances such as coffee or pastilles with Guarana extract donate new energy and maybe make the afternoon nap superfluous. Due to the increased activity during the day, nighttime sleep is deeper and longer.
Illnesses like colds do not let us sleep peacefully either. Hardly asleep wakes you up to the annoying cough. The nose is runny or blocked, it is an annoying evil. And especially with a cold, sleep would be very beneficial for recovery. Here it is important to eliminate the cause, for example with a nasal spray against the blocked nose or Lozenges for throat and throat.
Do you have good sleeping habits?
Think about how to calm down in the evening. It is helpful to always go to bed at about the same time - even on weekends. Worries and problems should be quickly resolved or written down so that they do not disturb as circling thoughts at night. The evening program can no longer be too exciting. The best thing is to treat yourself to a cup of relaxation tea and read a nice book. The latter maybe already in bed, that only the bedside lamp has to be switched off and the bed is already pleasantly warm.
Do not look at the television, computer or mobile phone screen until shortly before bed, as this increases brain activity and delays sleep.
If you have sensitive sleep, you should make sure not to overeat in the evening. This means not only avoiding fatty meals such as fondue, but also food that is difficult to digest, such as large amounts of raw vegetables. It goes without saying that everyone does not have coffee in the late afternoon.
All disruptive factors must be eliminated. The sun that shines too early in the bedroom is locked out with curtains and shutters, the background noise is reduced to a minimum by closed doors and windows. And even if your partner snores, there is a snore spray .
to remedy the situation
These tips will help with mild, no longer lasting sleep problems. Serious organic or psychological causes must be clarified and treated by a doctor.
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