PROBLEMS FALLING ASLEEP? RATHER RELAXED INTO THE REALM OF DREAMS

Reading time: 04:34 minutes

Table of contents

1. What are the most common causes of problems falling asleep?
2. What are the consequences of problems falling asleep?
3. 10 tips for falling asleep
4. 5 exercises to help you fall asleep

1. WHAT ARE THE MOST COMMON CAUSES OF PROBLEMS FALLING ASLEEP?

In a representative study conducted by DAK in 2017, 80 percent of employees stated that they frequently suffer from sleep ^problems1. What is the cause of the enormous prevalence of problems falling asleep - and what can be done to ensure healthy sleep?

Many of those affected ask themselves: Why am I sleeping so badly? In most cases, difficulty falling asleep is not a cause for concern, but sometimes it can be caused by serious illnesses. Psychological and neurological problems in particular, such as anxiety disorders or depression, can lead to problems falling asleep. A doctor should therefore be consulted in the event of recurring sleep disorders. Occasional problems falling asleep are usually triggered by psychosocial causes: stress and pressure in our private or professional lives literally deprive us of sleep. Constant availability and the softening of fixed working hours ensure that we are constantly under pressure and can hardly switch off. Poor sleeping habits such as irregular bedtimes or watching television in the evening can also be the cause of difficulty falling asleep.

2. WHAT ARE THE CONSEQUENCES OF PROBLEMS FALLING ASLEEP?

People who have trouble falling asleep also sleep less and are tired and exhausted during the day. Problems falling asleep and sleep deficits not only impair performance and the ability to concentrate, they can also lead to depression² in the long term and increase the risk of high blood pressure³. Tiredness can lead to dangerous situations on the road, for example through the notorious microsleep.

3. 10 TIPS FOR FALLING ASLEEP

1. Hot drink: A cup of hot milk with honey can help you relax (vegans use oat milk or almond milk with agave syrup). Hot drinks contain the amino acid tryptophan, which is converted into the sleep hormone melatonin in the brain and can shorten the time it takes to fall ^asleep4. However, it is only present in small quantities in milk and plant milks. The psychological effect is probably more decisive here.
2. Reading: A (not too exciting!) book is a wonderful way to switch off and calm down - until your eyes slowly close.
3. Exercise: Intensive training or competitive sports should be avoided in the evening. However, studies show that moderate endurance training such as cycling or jogging in the late afternoon can help you fall asleep and improve the quality of your ^sleep5.
4. Temperature: For some people, warmth helps them to relax - for example with a hot water bottle or thick woollen socks. However, the bedroom itself should not be too warm: The perfect temperature for healthy sleep is between 15 and 19 degrees Celsius - this is recommended by Dr. Winter, a renowned sleep physician from the USA.
5. Ventilate well: Bad air is bad for falling asleep. You should therefore air the room thoroughly before going to bed. However, the window should be closed when you go to sleep: Noises from outside can be unconscious stress factors and promote problems falling asleep. Plants in the bedroom can also help to improve the indoor climate.
6. Fixed times: Sleep researchers recommend establishing a fixed sleep rhythm and always getting up and going to bed at the same times. In this way, the body develops an internal clock and can fall asleep better in the evening.
7. Avoid naps: If you are tired during the day, you will often take a nap. However, an afternoon nap is pure poison when it comes to falling asleep in the evening. Instead, it is better to take a short walk at lunchtime to get some fresh air if you are tired.
8. Don't eat too late: If the body is busy digesting food, it won't be able to rest properly - problems falling asleep can be the result. Hormones and insulin are released during digestion, which can interfere with sleep. It is therefore advisable not to eat anything three hours before going to bed. Alcohol is also taboo!
9. No blue light: Blue light, such as that emitted by smartphones or screens, can disrupt a person's internal clock. Watching TV or surfing on a tablet before going to sleep is therefore not a good idea.
10. Natural sleeping pills: Sleeping pills should always be taken with caution - it can happen that the body gets used to them and can no longer fall asleep without them. Natural sleep aids can often gently help you to fall asleep - with tryptophan from natural sources and medicinal plants such as African black bean, lavender, St. John's wort, lemon balm and ashwagandha.
    

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4. 5 EXERCISES AGAINST PROBLEMS FALLING ASLEEP

If you are relaxed, you can fall asleep more quickly. With the following techniques, you can often get to grips with problems falling asleep and drift off to a restful sleep.

1. Body scan: Consciously feel each part of your body in turn, starting from your toes to the top of your head. The body scan is part of the MBSR (Mindful -Based Stress Reduction) program.
2. Counting sheep: Calmly counting sheep silences the carousel of thoughts in your head and can be good for problems falling asleep.
3. Breathing exercises: Concentrate on breathing in and out slowly. Breathe in through your nose and out through your mouth, with your tongue resting loosely in your lower jaw.
4. Dream journey: Imagine a place in nature where you feel completely at ease. Try to imagine this place with all your senses.
5. Progressive muscle relaxation: Tense different muscles intensively for a few seconds one after the other and then relax them again.

CONCLUSION

Many people have problems falling asleep. Recurring sleep disorders should be checked out by a doctor. However, occasional problems falling asleep can usually be managed with a few tips on how to fall asleep, good sleep hygiene and effective sleep techniques - and thus enjoy a restful night's sleep.

Sources:

¹ Study on the health of adults in Germany by the Robert Kocht Institute (DEGS1), link: https: //www.rki.de/DE/Content/Gesundheitsmonitoring/Studien/Degs/degs_node.html
² Article: Depressive people sleep differently - sleep profiles provide clues to mental illness, Max Planck Society, link: https: //www.mpg.de/10784189/depression-und-schlaf
³ Study: Brice Faraut et al. Short sleep duration and increased risk of hypertension: a primary care medicine investigatioDeutsche Hochdruckliga, "Stressfaktor Schlafmangel: Risiko für Bluthochdruck und weitere Herz-Kreislauf-Erkrankungen steigt", Link: https: //idw-online.de/de/news673740
⁴ Study: CL Spinweber, L-tryptophan administered to chronic sleep-onset insomniacs: late-appearing reduction of sleep latency, article in Spiegel "Hilft warme Milch beim Einschlafen?", Link: https: //www.spiegel.de/gesundheit/diagnose/einschlafen-was-bringt-warme-milch-a-1132001.html
⁵ Joint study by Oregon State University and Bellarmine University, USA Paul D. Loprinzi, Association between objectively-measured physical activity and sleep, article "Better sleep through exercise"