Healthy Sleep – why restful sleep is so important?

Sleep is a basic need and essential for the recovery and performance during the day. Healthy sleep is important for maintaining the health of the body. Here, the restful sleep different stages of sleep follows (light, deep and REM sleep).

External circumstances:

• Sleeping environment (climate, bed / mattress, noise, light)
• Lifestyle (stress, medications, stimulants)
• Internal diseases (health, psychological and neurological disease pictures).

There is not one disease for sleep, here following groups are generally distinguished:

• Initiating and maintaining sleep (insomnia)
• Disorders of the sleep-wake cycle (through jet lag, shift work, etc.)
• Excessive daytime sleepiness (hypersomnia)
• Sudden sleep attacks (narcolepsy)
• Sleep disorders such as sleepwalking bound, teeth grinding or nightmares

Why cannot I sleep?

There are temporary problems, which could lead to sleep disorders – relationship conflicts, crises, grief or loss of a job. The main causes of insomnia are:

• nocturnal breathing disorders (sleep apnea syndrome: a pause in breathing, life-threatening)
• abnormal muscle twitching in the legs (restless legs or “restless legs” syndrome)
• Overdose of drugs or alcohol
• Problems in the gastrointestinal tract (e.g., chronic reflux, indigestion)

Healthy sleep – Tips

• A regular sequence or rituals can keep the internal biological clock in “real mode”.
• regular daily rhythm (every day at the same time to get up)
• regular meals
• only sleep when you are really tired, nap always at the same time (ideally early afternoon)
• provide for relaxation (e.g., walks, quiet music, no exhaustive / sports activity in the evenings)

What should be avoided?

• Caffeinated beverages
• Late, heavy meals
• Smoking and alcohol

Important: warm feet! (With thick socks, stimulate blood circulation or cold-warm footbaths)

Many people complain of sleep disorders. Poor sleep leads to fatigue, lack of concentration and can lead to further consequences, such as overwork or accidents at work or on the road. Especially potential health risks are often not taken seriously: headache, tension, high blood pressure, cardiovascular problems and a weakened immune system. Who can help? Disciplines such as pulmonology, internal medicine, neurology, psychiatry, otolaryngology, paediatrics, physiology, psychology, biology and other.