Simple Tips to Avoid Sleep Disorders

Avoid sleep disorders with simple tricks

21.02.2012

Sleep disorders can have many causes. Disease-related factors as well as excessive stress and increased mental stress often play an important role here. The psychologically caused sleep disorders usually manifest in considerable difficulty falling asleep. The head just can not be turned off and the thoughts are constantly circling.

Simple tricks can help to overcome the problems of falling asleep, explained career coach Sebastian Mauritz to the news agency „dpa“. A relatively simple concept for the treatment of sleep disorders had already been presented by US researchers led by Daniel Buysse from the University of Pittsburgh last year. Four basic rules of so-called sleep hygiene are particularly important: Only go to bed when tired, use the bed only for sleeping (no TV or reading), get up at the same time in the morning and reduce bed times.

Notebook next to the bed can alleviate sleep problems
Another measure that is supposed to help especially with sleep disorders due to stress is, according to Sebastian Mauritz, the placement of a notebook next to the bed. Those affected were more relaxed after writing down their thoughts and the head could finally switch off, because the subconscious mind is signaled that „Do not forget the thoughts, but save them in the notebook“ Mauritz explained. Regardless of whether the thoughts are more about everyday life or personal problems, everyone should „Thoughts that go around your head in the evening“ written down in the notebook, so the statement of the career coach. Especially often, people would have difficulty falling asleep, because they followed their job to bed and they go through the working day before falling asleep again. In this way, the head does not come to rest. The victims are sometimes awake for hours and ponder. Falling asleep is out of the question for her. The notebook theoretically offers a great way to banish thoughts from the mind, provided that those affected are then not busy the whole night to fill their notebook.

Observe the basic rules of sleep hygiene
The basic rules of sleep hygiene scientifically examined by the US researchers last year are also reflected in the tips of Sebastian Mauritz. So stressed the career coach, that the bedroom should be used exclusively for sleeping, which „initially quite simple“ blade. But according to Sebastian Mauritz hold themselves „many people do not mind.“ Watching TV in the bedroom, eating supper or discussing the relationship with the partner. As a result, body and mind do not come to rest, which can cause significant trouble falling asleep, said the expert. Maurice calls the cause the effect on the subconscious. Because here the situations are stored and the body is no longer clear that he should actually come to bed with the rest. Instead, for example, the expectation of strenuous discussions with the partner subconsciously might even trigger stress. Sebastian Mauritz therefore advises to relocate the quarrels as well as the food at the kitchen table and banish the TV from the bedroom. This also makes it clear to the subconscious mind that there is bed rest in the bedroom and that the time has come to sleep. In the case of illness-related or due to pain (for example, back pain) caused sleep disorders, however, the advice of the career coach can offer no help.

Treatment of sleep disorders in natural medicine
Natural remedies often use herbal ingredients such as valerian (Valeriana officinalis) to treat sleep disorders, which are said to have a calming effect on brain metabolism, among other things. For example, the Committee for Research on Natural Medicine e.V. reported years ago on a sleep-promoting effect of the valerian root. Accordingly, the plant contains a hydrophilic lignan, which docks in the brain to the so-called adenosine-1 receptor, which is considered the most important factor in the control of the awake sleep rhythm. In this way, Valerian unfolds a similar effect as synthetic sleeping pills, but comes without corresponding side effects. As the only drawback of the herbal active substance, the Committee of Natural Medicine Research describes the required preliminary run of a few days, which is necessary before valerian can develop its full effect. So if the tips of the experts on the compliance with sleep hygiene do not help, can also be made on a herbal basis, a therapy of sleep disorders. (Fp)

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Image: Simone Hainz