What can I do about insomnia?
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Loading... - LIAM BURTON
- 13 May 2022
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According to a survey by the University Hospital Zurich, every fourth adult suffers from sleep disorders. This makes the disease one of the most common in this country. What can I do about it and how do I sleep properly? An expert explains.
What is important for a long, restful sleep?
Routine is the most important prerequisite for a good night's sleep, says sleep expert Helen Slawik, senior physician at the Center for Stress and Sleep Disorders at the University Hospital Basel. If you always go to bed and wake up at around the same time in the morning, you will feel more refreshed. But how do you find out when the best bedtime is? Slawik advises: “Imagine when you would go to sleep on a lonely island. You don't have any professional or social obligations there." How many hours of sleep a person needs is also very individual. According to a University of Cambridge study published on April 28, 2022, seven hours is the optimal amount of sleep, but Slawik recommends eight more. Knowing how much sleep you need is easy: "It is significant that
What should I avoid at bedtime?
Expert Slawik advises against using the cell phone before going to bed. The high proportion of blue light inhibits the release of the sleep hormone melantonin and means that we cannot fall asleep. But even those who activate the "night mode" on their cell phone and are therefore less exposed to blue light will not sleep restfully: the smartphone draws us back into everyday life and triggers stress. It is better to read a book before going to bed. A quiet sleeping environment is also important for a deep sleep. Traffic noise, bright lights or a pet in the room can bother you. It is therefore advisable to keep the bedroom as dark and free of distractions as possible. Slawik also says: "Don't look at the clock at night." Looking at the clock can be stressful, especially for people who are already struggling with insomnia. "When the clock only shows three, you start to worry about whether you can still sleep for the rest of the night," says the expert. This is how you try to control the uncontrollable sleep, which then makes the natural sleep unattainable.
What are the causes of a sleep disorder?
Most sleep disorders are triggered by stress at work or in private life. These stressors can change throughout life. Most young adults worry about getting a job, while many in their 30s find themselves in a stressful sandwich between a job and the desire to have children. For 40 to 50-year-olds, separations are an acute stress factor, and for older people, physical problems such as a weak bladder often add up. “Sleep disorders are common among seniors. But that is also part of the normal aging process,” says Slawik. It becomes really problematic when the sleep disorder becomes independent. The trigger then no longer plays a role, and the sleep disorder becomes a habit. Ten percent of people complain of a chronic sleep disorder.
What can I do about insomnia?
"Heed your sleep hygiene and don't lie down again during the day," says the expert. Sleeping during the day alleviates the acute tiredness, but the sleep rhythm is only more confused. It is also advisable for people with insomnia to break the habit of paying attention to sleep. "Don't put everything on the gold scales, that's counterproductive," says Slawik. Relaxation phases are much more important: do sports, meditate and practice mindfulness. The latter is a form of meditation derived from Buddhism. The focus here is on experiencing moments very consciously, paying attention to physical sensations without evaluating them. This creates a gap between stimulus and response and relieves stress. Read More…
