Sex can alleviate sleep problems

Sleep disorders in every fourth adult

07/03/2015

Sleep disorders cause many people significant problems, which not only the attention and performance suffer, but also threaten health complaints. In the sleep laboratory, those affected can usually be helped, but the facilities are currently experiencing such a rush that considerable waiting times can be expected. Here is an attempt to solve the sleep disorders with the help of the tips of experts independently The use of sleeping pills, however, is the wrong way.

„About 25 percent of the population reported sleep disorders in the Federal Health Survey 1998 (BGS98) and 11 percent experienced their sleep as often not relaxing“, reports the Robert Koch Institute (RKI). At least one in four adults is therefore affected by sleep disorders. The sleep problems can be „become life-threatening for those affected and their environment“, if, for example, the control and monitoring activities fail or those affected fall asleep while driving, the RKI continues.

Rush in the sleep labs
Over the past decade, the number of patients who attend a sleep laboratory has increased, „increased significantly“, quotes the news agency „dpa“ Dora Triché from the Sleep Medicine Center in Nuremberg. This statement is also confirmed by Thomas Penzel, board member of the DGSM, who reported an increase in waiting times in the sleep laboratories. The DGSM lists 314 accredited sleep laboratories and sleep medicine centers on its website. In these are on average 3.5 „polysomnographic measuring stations“, So beds with surveillance, available, so the message of „dpa“. Although there is no increase in sleep disturbances in Germany, attention to these problems has increased significantly, according to Thomas Penzel in the article by „dpa“.

Sleep disorders are a health risk
In the short term, sleep deprivation does not cause any damage, but functions in the brain are impaired, which is associated with a decreased cognitive performance and can have serious consequences in this way. For longer-term sleep disorders, the body is also affected. For example, Dora Triché explains that patients with obstructive sleep apnea are at an increased risk of heart attack or stroke. Because the almost one minute of breathing breathe during sleep would always be accompanied by a brief waking up of the patients, during which the blood pressure and heart rate increase significantly. „This is always a murder stress for the body“, becomes Triché of the „dpa“ cited. The Cologne sleep expert Alfred Wiater confirmed to the news agency that such sleep-disordered breathing have significant negative effects on the cardiovascular system, life expectancy and performance.

Causes of sleep disorders
On the causes of sleep disorders explains the German Society of Sleep Medicine (DGSM) that stress contributes significantly to sleep problems. But also the coffee consumption, alcoholic beverages, nicotine and disturbances of the biorhythm, for example through shift work, should be mentioned as possible triggers. However, according to the DGSM, sleep disorders can often be remedied if the correct sleep hygiene is maintained. In its patient advisor, the professional society recommends that affected persons, for example, design the sleeping environment appropriately. A quiet, darkened room and a comfortable bed were essential here. Furthermore, the bedroom should be rather cool than warm and provide enough fresh air, reports the DGSM.

Avoid alcohol, nicotine and caffeine
The society further recommends to reduce or avoid the intake of stimulants such as caffeine, alcohol or nicotine. Caffeinated drinks should, according to him, experts „three to four hours before bedtime, in principle, no longer be taken.“ In smokers, weaning could lead to significant improvements in sleep, and in the case of alcohol, unfamiliar excessive consumption may lead to falling asleep, but in the further course, increased sleep disturbance and early waking up are to be expected.

Do not lie in bed
In terms of exercise, the DGSM notes that while adequate physical activity is generally conducive to sleep, sport can also induce sleep disturbances if it is too short of bedtime. In return, however, lack of exercise also often leads to sleep problems. As stress is primarily associated with sleep problems, experts also recommend learning stress avoidance and coping strategies. In addition, some behavioral therapeutic approaches are presented, with the help of difficulties in falling asleep can be counteracted. Because the bedroom is often associated with tormenting sleep attempts and this usually brings a reinforcement of the problems, the DGSM advises, for example, not to lie in bed, but possibly to get up again. The bed should be used exclusively for sleeping and for sexual activities, the association continued.

Avoid looking at the clock
According to the DGSM, a clock within sight of the bed for people with insomnia is counterproductive, as the view of the clock is a time pressure, which further impede falling asleep. In order to free themselves from stress, the experts also recommend relaxation exercises such as meditation, biofeedback or hypnosis at bedtime. A naps during the day should generally avoid patients with sleep disorders, as this generally causes additional disturbances of night sleep. If possible, those affected should also get up and go to bed every day at the same times, according to the recommendation in the DGSM Patient Guide. (Fp)

> Picture credits: Alexandra H.