What many people are not aware of is that sleep disorders can not only affect the quality of life, but also health. That’s why it’s important to find and eliminate the causes of problems falling asleep and staying asleep. What to do if you have sleep disorders?
Quick overview: Frequently asked questions and answers about sleep disorders
What really helps with sleep disorders? Regular bedtimes, a quiet and dark sleeping environment and relaxation techniques are advisable. Exercising during the day promotes sleep quality, and herbal preparations such as valerian or lemon balm can also provide support.
What can be the reasons for sleep disorders? They are often caused by stress, mental illnesses such as depression, irregular bedtimes, chronic pain or conditions such as sleep apnea. Excessive caffeine or alcohol consumption can also play a role.
What is missing from the body when sleep disorders occur? When people have sleep disorders, the body often lacks the sleep hormone melatonin or calming neurotransmitters such as GABA, which disrupts the sleep-wake rhythm. A lack of magnesium or certain B vitamins can also affect relaxation.
Article contents at a glance:
What are sleep disorders?
Sleep disorders are understood by sleep medicine experts to mean all problems that affect the ability to fall asleep and stay asleep. Occasional sleep difficulties are common, especially in stressful or stressful life situations. However, if problems falling asleep or staying asleep persist over the long term, they can become chronic.
Many sleep disorders are primary in nature, meaning they occur independently of an underlying medical condition. They are divided into the following categories:
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Insomnia: Problems falling asleep or staying asleep, inadequate sleep duration or unrefreshing sleep
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sleep-related breathing disorders: Stopping breathing during sleep (e.g. sleep apnea) or snoring
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Hypersomnias of central nervous origin: Increased need for sleep (more than ten hours a day) and/or severe daytime sleepiness
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Circadian sleep-wake rhythm disorder: Sleep problems caused by a disturbed day-night rhythm, e.g. B. as a result of jet lag or shift work
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Parasomnien: Sleep disorders caused by psychological or physical events, such as sleepwalking, nightmares, nocturnal Teeth grinding (bruxism) or bedwetting (enuresis)
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sleep-related movement disorders: This includes, for example, restless legs syndrome
In addition, there are sleep disorders that are caused by organic diseases, psychiatric or behavioral problems. These are called secondary sleep disorders.
Causes of sleep disorders
Sleep disorders can have various triggers, including physical or psychological illnesses, hormonal changes, medications or external influences. Here is an overview of the most important causes:
Physical causes
- Diseases: Sleep apnea, restless legs syndrome, metabolic diseases
- hormonal changes: Pregnancy, menopause
- other diseases: Asthma, eye and kidney diseases (e.g. renal insufficiency)
Psychological and psychiatric factors
- Stress or stressful life situations
- mental illnesses such as depression, anxiety or eating disorders
Sleep-disrupting substances
- Medication: e.g. B. Antihypertensive drugs, corticosteroids, antidepressants
- Luxury foods: Caffeine, alcohol, nicotine
- Drugs: Also sleeping pills when taken long-term
Sleep hygiene and sleep-wake rhythm
- bad habits: Too long an afternoon nap, excitement in the evening
- Sleep environment: Too bright, too warm
- Rhythm disorders: Jet lag, shift work
A combination of these factors can significantly affect sleep.
Excessive tension during the day often disrupts sleep
Stress and everyday stress have a major impact on sleep behavior today. The body and mind remain in a constant state of tension and overexcitation (hyperarousal), which is shown by symptoms such as muscle tension, racing heart, inner restlessness or circular thoughts.
The fear of not being able to sleep also often occurs. This often leads to a distorted perception of their own sleep: those affected perceive their sleep behavior as inadequate or incorrect, although this cannot be objectively confirmed. Many report lying awake all night when they actually slept for several hours.
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Symptoms: Recognize sleep disorders
Insomnia is primarily manifested by:
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Difficulty falling asleep
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longer periods of wakefulness at night
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frequent awakenings
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lack of recovery despite sleep
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persistent daytime tiredness
During the day, insomnia often manifests itself as severe tiredness, irritability, fatigue, poor concentration and headaches. Social and professional performance can also be noticeably impaired.
Those affected often feel a high level of suffering and worry about their sleep problems and their effects both at night and during the day. You are intensively looking for solutions to find restful sleep again.
Treatment: What to do if you have sleep disorders?
The treatment of sleep disorders depends on their cause and includes various approaches. Healthy sleep hygiene is particularly important:
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The bedroom should be cool (16-18°C), dark and quiet.
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Disturbing noises can be minimized by using earplugs or soundproofing measures.
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A suitable mattress and a good slatted frame contribute significantly to a restful sleep.
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Late meals should be avoided as they can make it difficult to fall asleep.
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Excitement before bed can be reduced by turning off devices such as smartphones, laptops or televisions at least 30 minutes before going to bed.
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Weighted blankets can promote sleep for some people.
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If your partner snores, a separate bedroom can make sense.
Treatment of physical and psychological causes
Physical illnesses that cause sleep problems require specific therapies:
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Hormonal changes such as those associated with menopause can be treated with hormone therapy.
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Renal insufficiency is treated with diuretics, dialysis, or a kidney transplant, depending on the severity.
If there is an underlying psychiatric illness such as depression or anxiety disorder, this is usually treated with a combination of psychotherapy and, if necessary, psychotropic medication. Sleep medications may be prescribed temporarily to relieve symptoms.
Stress-related sleep problems
Psychophysiological insomnia caused by stress can be treated with cognitive behavioral therapy. In individual or group therapies, techniques are developed to reduce physical tension and stressful thoughts. This therapy can be carried out on an outpatient basis or as an inpatient in specialized sleep centers.
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Treat sleep disorders with medication
In the beginning, sleeping pills are sometimes useful in order to break the vicious circle of fear of insomnia and the resulting sleep problems. However, they are usually not suitable for long-term therapy.
Temporary use of sleeping pills to help you fall asleep should generally not exceed four weeks. The choice of sleeping pill depends on the underlying illness.
Prescription sleeping pills include, for example, benzodiazepines such as flurazepam or diazepam. Due to the risk of dependence and possible side effects such as daytime sleepiness, it should be used carefully and only for a short period of time.
Other prescription drugs for sleep disorders include:
- Benzodiazepine receptor agonists such as zopiclone, zolpidem or zaleplon
- synthetically produced melatonin
- certain antidepressants
Over-the-counter and herbal medicines
Over-the-counter sleeping pills should only be used after consulting a doctor or upon request from the pharmacy. The active ingredients include certain antihistamines such as doxylamine or diphenhydramine. They were originally used as a remedy for allergies, but are also known for their dampening and sleep-inducing effects and are now used almost exclusively as sleeping pills.
Herbal preparations are also available to treat mild sleep disorders. The active ingredients, for example, are suitable
Herbal sleeping pills should also only be used after consulting a specialist.
Thorough diagnosis is important for sleep disorders
Accurate recording of the symptoms is crucial in order to diagnose sleep disorders. A doctor will also clarify whether sleep-disrupting substances such as caffeinated drinks, medications, alcohol or drugs play a role. In addition, a physical examination helps to rule out organic causes.
Sleep diaries can provide valuable information by documenting which events, behaviors or situations influence sleep quality and duration. In addition, standardized questionnaires such as the Pittsburgh Sleep Quality Index (PSQI) are used to systematically assess sleep quality.
Modern measurement methods such as actigraphy are also used: a portable device, similar to a watch, is worn on the wrist to record the sleep-wake rhythm over a longer period of time.
Sleep laboratory for comprehensive examinations
If the causes of the sleep disorder are unclear, polysomnography in the sleep laboratory can help. This examination analyzes the quality, depth and progression of sleep and is usually carried out over two consecutive nights.
Various body functions such as breathing, heart rate, eye movements and brain activity are monitored to create a detailed sleep profile. These comprehensive tests provide precise results and are an important step in developing targeted treatment approaches.
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Source: www.lifeline.de
