Natura
Many people today suffer from sleep disorders. But where do they come from and what can be done about them?
Sleep disorders often have no physical cause. Usually the triggers are distressing events, such as separating from a partner or problems at work and the like. As long as the sleep rhythm is disrupted only briefly, sleep disorders are harmless. Only when they persist over a longer period does it become dangerous for your organism, because your body gets used to suffering from sleeplessness and it takes on a life of its own in this way. Every day we are exposed to situations in which life demands that we outgrow ourselves. Challenges that on some days become so great that everything gets on top of us and we feel we are losing control over our lives. In such moments, thousands of thoughts circle through our heads at the same time, telling us what still needs to be done, and we drive ourselves so crazy that sleep, which is so fundamentally important for our health, becomes a secondary matter and the body cannot regenerate properly.
Effects of sleep deprivation on a physical level:
- States of exhaustion
- Concentration problems
- Restlessness
- Weight gain
- Premature aging of the skin
- Increased irritability
- Headaches
- Elevated blood sugar levels
- Susceptibility to infections
- Burnout
A sleep disorder should by no means be trivialized, because important processes that are indispensable for our well-being take place during sleep. On the one hand, sufficient sleep strengthens our immune system, which strengthens the organism and allows it to act effectively against numerous immune diseases; on the other hand, our metabolism and cellular metabolism are regulated during sleep, which is essentially responsible for the renewal of our cells, thus positively influencing skin aging and acting like the body's own anti-aging program. In addition, good sleep supports our most important sensory organ, the brain, in processing emotions and memories. Thus good sleep is not only important for maintaining our performance but also an important factor in delaying physical and mental aging processes.
Sleep problems in children:
Children also often suffer from sleep disorders, which affect their mood during the day. The reasons for this are usually going to bed late, heavy meals in the evening and excessive media consumption shortly before going to bed. But nightmares arising from the child's fears/worries, e.g. due to problems at school, bullying, bad grades, etc., can also trigger sleep problems.
What can be done about sleep disorders?
According to a Forsa survey by the Techniker Krankenkasse health insurance fund, more and more people in Germany are turning to sleeping pills for sleep problems and stress. As a result, many of them get caught in the vicious circle of dependence, because the body's own sleep rhythm is disrupted by taking the pills and sleep quality immediately gets worse again after stopping the pill. Taking sleep-promoting medications should therefore be discussed with your treating physician. The organ responsible for the rhythm of our sleep is the pineal gland. A tiny, pine-cone-shaped gland weighing only about 0.1 grams in the center of our brain, which at first glance seems less significant than it really is. The pineal gland is responsible for the release of the sleep hormone melatonin. The less light reaches the eyes, the more melatonin is released; it flows into our bloodstream, lowers body temperature and blood pressure and consequently shuts down the metabolism into nighttime rest mode. The melatonin from the pineal gland is therefore responsible for maintaining the body's own biorhythm, which functions as an internal clock and plays an important role in falling asleep and waking up again.
Healthy sleep – a natural sleep rhythm
To achieve healthy sleep, it is necessary to bring the body into a natural sleep rhythm. Our natural sleep rhythm depends on our inner nature. When it gets dark outside, it makes sense to go to bed. The optimal time is before midnight. Our modern life with a lot of stress, heavy physical strain, and caffeinated and alcoholic drinks inhibits melanin production in the body and robs us of restorative sleep. For this reason it is important to take a break from everyday life every now and then.
Medicinal plants in naturopathy
In naturopathy, the following medicinal plants, among others, are traditionally described in connection with restlessness and sleep:– Valerian:Valerian, also called "cat's herb", is traditionally used in connection with restlessness and problems falling asleep. The dried valerian roots are offered as a tincture, tea or in capsule form.– St. John's wort:St. John's wort is described in herbal medicine in connection with low moods, which often occur together with inner restlessness and sleep disorders. Taking it should be clarified with a physician.– Hops:Hops are traditionally used as a tea or extract in connection with sleep as well as menstrual and menopausal complaints.– Lemon balm:Lemon balm is traditionally used as a tea or extract in connection with gastrointestinal complaints, bloating and inner restlessness.– Lavender:Lavender is traditionally used in connection with stressful situations and falling asleep, for example as a tea about half an hour before going to bed.
What do you do before going to bed?
The prerequisite for good and restful sleep is good "sleep preparation". IMPORTANT! There should be no arguments, unnecessary, nerve-racking discussions or important conversations (with friends, partners, etc.) before going to bed! Your body is only ready for sleep when you have calmed down. Make sure you observe this before going to sleep, relax, and repeat this "new rhythm" as often as possible.
What helps you calm down?
- Calming teas (herbal teas)
- Meditation (clearing your thoughts / thought hygiene)
- Quiet walks
- Pleasant music
- Books (no newspapers or books on complicated topics)
- A good option – cuddling with your partner
- A nice ritual to end the day
The use of electronic devices such as computers, mobile phones, television and the like should also be avoided as much as possible before going to sleep, because these devices emit blue light, which tricks your body into thinking it is still daytime and inhibits melatonin production. At night, electronic devices should ideally be (switched off) and at least 4 meters away from you.
You should also make sure that you are exposed to plenty of sunlight during the day. The older you get, the more sunlight your organism needs. The pineal gland optimizes melatonin production by orienting itself to the strong light contrast between day and night. A hot bath before going to bed raises your body temperature, which drops sharply after you get out of the bath and signals to your body that you are ready to sleep. In line with this, according to numerous studies, the room temperature should not be higher than 21°C. Please also make sure that your alarm clock in the morning does not ring too loudly and wrench you out of sleep. This puts unnecessary stress on your body, which can even intensify your sleep problems in the long run.
Professionally responsible: Yesha Karmeli, naturopathic practitioner (Heilpraktiker), Natura Heilpraxis Berlin. This text provides general information and does not replace individual advice.
