Sleep disorders

We spend around eight hours - that is, a third of the day - asleep. In fact. Because every fifth German complains of insomnia. Women are affected more often than men.

We speak of a sleep disorder when those affected subjectively perceive their sleep as not being restful.

Sleep disorders: types

Different types of sleep disorders can be distinguished.

The most common types are:

• Chronic insomnia
• Restless legs syndrome
• Sleep apnea
• Circadian sleep-wake rhythm disorder
• Narcolepsy

Chronic insomnia - problems falling asleep, staying asleep, or waking prematurely

Chronic insomnia includes problems falling asleep, staying asleep, or waking up too early. Anyone who has problems falling asleep cannot sleep, despite being tired, he tosses and turns in bed for more than half an hour or a full hour. Another form is trouble sleeping through the night: those affected fall asleep quickly, but wake up again and again in the middle of the night. Those who suffer from the third form can fall asleep easily and sleep through the night, but wake up well before the alarm goes off and then cannot go back to sleep.

Often these types of sleep disorders also occur in combination, which is then perceived as particularly stressful by those affected.

Restless legs syndrome - restless legs

With this syndrome, those affected feel an uncontrollable urge to move their legs. Especially when they calm down, their legs may become increasingly tingling, stinging, or cramping. With movement, these symptoms, which are sometimes very painful, decrease or disappear completely. Because restless legs occur mainly at rest, in the evening and at night, they prevent those affected from sleeping peacefully. To alleviate the unpleasant sensations, they often wander around at night - instead of sleeping.

Sleep apnea - pauses in breathing during sleep

Sleep apnea involves pauses in breathing of ten seconds or longer. As a rule, those affected snore loudly and irregularly - breathing is clearly audible in the meantime. Because these breathing pauses alert the brain, sleep is interrupted again and again.

Circadian sleep-wake rhythm disorder - the internal clock is ticking incorrectly

If you could sleep during the day but lie awake at night, your internal clock could be out of rhythm. In the short term, this can occur, for example, in the event of time differences due to travel (jet lag). Shift work can also shift the sleep-wake cycle so that those affected cannot sleep at normal times on their days off.

Narcolepsy - sudden sleep during the day

Although they sleep well and adequately at night, narcoleptics suddenly close their eyes during the day and fall asleep. This sleep disorder is a rare neurological disorder and is also known as sleeping sickness.

Sleep disorders: causes

Alcohol , medication, or irregular working hours are the most common reasons for insomnia. Sleep disorders due to stress are also very common . This can be the cause, especially if you have trouble falling asleep.

Hormones in particular control our sleep-wake cycle. Therefore, changes in the hormonal balance can significantly disrupt sleep. Organic causes are also possible.

Sleep disorders: early pregnancy

In the first trimester in particular, pregnant women spend a lot of time thinking about their unborn child. They wonder if everything will go well and if they are adequately prepared for the new situation. At the same time, the hormonal balance in the body changes in the first few months of pregnancy.

Because of the thought carousel and the hormonal change, women very often experience sleep disorders, especially at the beginning of a pregnancy.

Sleep disorders: pregnancy

The bigger the baby in the tummy, the more difficult it is for pregnant women to find a comfortable and relaxing sleeping position .

The pressure on the bladder also increases during pregnancy and forces the expectant mothers to go to the toilet at night. Movements and small kicks of the unborn child in the stomach also deprive pregnant women of sleep. 

Sleep disorders: menopause

During the menopause, the composition of hormones in the body changes. In the meantime, this can leads to an imbalance in the hormonal balance that affects the sleep-wake cycle. As a result, menopausal women often find it difficult to fall asleep and wake up more often at night.

Nocturnal hot flashes, which first sweat and then freeze, also disrupt sleep.

Most women think a lot about the new phase of life during the menopause and sometimes find it difficult to accept the physical changes. This sometimes triggers stress and depressive moods. Affected women fall asleep poorly or wake up early in the morning.

Sleep disorders: hormones

Our brain controls the rhythm of sleep in a complex process. It mainly uses two hormones: The sleep hormone melatonin makes you sleepy and is released when it is dark. The hormone cortisol, on the other hand, plays an important role in waking up.

Different hormonal complaints therefore cause sleep disorders: the thyroid, adrenal or pituitary glands, if they become ill, can unbalance the hormonal balance and lead to sleep disorders.

Sleep disorders: depression

Sleep disorders and depression are closely related. Almost everyone who suffers from depression is familiar with sleep disorders. Drugs used to treat depression can also have a negative impact on sleep. Sleep disorders are listed as possible side effects on the package inserts for the active ingredients citalopram, venlafaxine, mirtazapine, sertraline and amitriptyline, which are often prescribed as antidepressants .

But also the other way around, depression and sleep disorders are related: If you don't get enough sleep over a longer period of time, you can get depression. Those affected are simply exhausted in the long run because of the lack of sleep.

Sleep disorders: causes in women

Menstruation, pregnancy, menopause - female hormone fluctuations often deprive you of sleep. If the baby is hungry or if the man is snoring in the bed next door, the woman is also woken up at night. Overall, women therefore suffer from sleep disorders more often than men.

Sleep disorders: organic causes

Regardless of whether it is multiple sclerosis , Parkinson's , epilepsy , brain tumor or stroke : patients with neurological diseases often have to struggle with significant sleep disorders. Movement disorders at night , such as restless legs syndrome or sleepwalking , prevent those affected from falling asleep or staying asleep through the night .

Other organic disease, such as thyroid disease , cancer, hypophysis , adrenal disease , or chronic inflammation such as rheumatoid arthritis may also severely interfere with restful sleep. Basically, all painful illnesses are a possible cause of sleep disorders.

Treat sleep disorders

Long-lasting sleep disorders in particular are very stressful for those affected. You are tired and increasingly exhausted during the day.

With the prospects of not being able to sleep again the next night, those plagued with insomnia ask themselves: What really helps? The good news is that those affected can often find themselves back to a restful sleep with a few rules of conduct or home remedies . Sometimes doctors need help with insomnia.

Sleep disorders: home remedies

There are a number of tips to combat insomnia. Home remedies can help you fall asleep naturally without sleeping pills. But not everything works for everyone. Sleep seekers should therefore try out the different options and find out what is good for them.

• short evening walk : exercise makes you tired and helps you sleep through the night. You should avoid sweaty exercise shortly before going to bed - it tends to stimulate the body.
• Bathtub : After a warm bath, the temperature of the body drops slightly and thus increases tiredness. For this effect, lie in water at around 40 degrees Celsius one to two hours before going to bed. Bath additives with lemon balm, lavender or valerian can also support the effect.
• Hot tea or milk : A cup of hot herbal tea with lemon balm, valerian or hops will help you fall asleep. If you want to indulge in beautiful childhood memories, you can drink hot milk with honey.
• Herbal pillows : The scent of valerian, hops, lavender or lemon balm has a calming effect.
• Relaxation techniques : Progressive muscle relaxation or autogenic training soothe the mind and relax the body. Both techniques help you to fall asleep better and stay asleep through the night.

Tips for a good night's sleep

Basically, it is worthwhile to develop certain sleep rituals : read a few pages, say a prayer, write in the diary or have another cup of tea. If you have trouble sleeping, you should also check your sleep hygiene based on the following points . Even small changes can help to get a good sleep and restful sleep.

• no caffeinated drinks (coffee, black tea, cola) from the early afternoon
• Refraining from alcohol, especially as a supposed sleep aid
• Refrain from appetite suppressants
• no heavy meals in the evening
• no afternoon nap with existing sleep disorders
• Turn off the TV at least 30 minute before going to bed
• stop smoking just before going to sleep
• Go to bed only when you are really tired
• not looking at the clock at night
• no bright lights, no eating or smoking during the night
• Get up at the same time every day if possible
• regular exercise or exercise
• pleasant atmosphere in the bedroom
• no smartphone and tablet in and by the bed
• Only take sleeping pills after consulting a doctor and never together with alcohol