Simple recipe for insomnia

US researchers are developing a simple recipe against sleep disorders: observe the basic rules of sleep hygiene and avoid sleep disorders

29/04/2011

According to health insurance reports in Germany, more and more people suffer from sleep disorders. American sleep researchers at the University of Pittsburgh have now studied a concept that can help prevent sleep disorders by using four relatively simple rules.

In 2009, according to a projection of the Techniker Krankenkasse (TK), around five percent of the German population suffered from sleep disturbances. For sufferers, the associated lack of sleep is often a significant burden. However, many of you could rid yourself of sleep disorders by following some simple sleep rules. US researchers have tested a concept with four simple principles that could significantly reduce sleep problems or even prevent sleep disorders in as many as 66 percent of study participants. The result of their study, the researchers of the University of Pittsburgh in the specialist magazine „Archives of Internal Medicine“ released.

Sleep disorders as a common disease?
According to the health insurances, millions of Germans suffer from sleep disorders, and the growth rates in recent years have become so alarming that health insurance companies and medical professionals are alarming. Because threatening serious health consequences, as chronic sleep deprivation and fatigue, for example, a significantly increased risk of cardiovascular disease, depression and anxiety disorders, the German employee health insurance (DAK) warned in September last year. According to the health insurance companies, it is all too often attempted in self-therapy with the help of over-the-counter sleeping pills to counteract sleep problems. A TK study published at the beginning of April confirmed a significant increase in the use of sleeping pills. According to this, in 2010 more than 1.4 million people in Germany used sleeping pills to manage their sleep disorders, with half of the users being more than 60 years old, according to the TK. In general, older people are more likely to be affected by massive problems of getting in and out of bed, the US researchers also report.

Sleep rules could replace sleeping pills
The US scientists advise patients with sleep disorders to observe some essential principles of sleep hygiene, rather than relying on the help of sleeping pills. So should sufferers reduce the time spent in bed, in the morning - regardless of the sleep duration - always get up at the same time, lie down only when tired and really use the bed only for sleeping, not for watching TV or reading, advise the US researchers. The scientists around Daniel Buysse from the University of Pittsburgh have tested their relatively simple recipe for sleep disorders in a study of 79 chronically sleepless seniors with an average age of 71.1 years. Four times a week, one half of the study participants personally declared the sleep rules by a nurse (two individual sessions, two telephone consultations), the other half of the study participants served as the control group and only received written information on the basic rules of sleep hygiene. After four weeks of study, two-thirds of the patients in the first group of participants experienced a significant decline in sleep disturbances; in some cases, the symptoms of sleep even disappeared completely, the US researchers report. In the control group, 25 percent of the subjects recorded a significant improvement.

Avoid using sleeping pills because of side effects
Their study is a clear signal that sleep disorders can be successfully controlled even without sleeping pills, emphasized the US scientists. The improvement in sleep behavior was confirmed at six months after the actual study at a follow-up. With the help of the relatively simple concept could possibly also reduce the - noted by TK - drastic increase in sleep aid use in Germany significantly in the future. Anyway, doctors warn against the regular use of sleeping pills, as this can bring significant side effects. The relatively widespread self-medication is therefore not recommended, warned the TK. The experts recommend urgently seeking medical advice for sleep disorders that occur for more than one month and at least three times a week.

Risk factors for sleep disorders
In addition, since stress is often the cause of sleep disturbances, relaxation exercises (eg, autogenic training), exercise, and physical exercise are also recommended to correct sleep problems. However, if possible, the sport should not be operated immediately before going to bed. Alcohol, nicotine and caffeine are clearly risk factors for sleep disorders. However, illness, pain or permanent noise can cause significant sleep problems. (Fp)

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Image: Gabi Schoenemann