03.03.2024 – 10:00
Oberberg Clinics
Berlin (ots)
Many people may still remember their own parents’ warnings to go to bed early. What was often seen as annoying and overly strict back then is now popular: going to sleep at the same time every day. Experts from the Oberberg Group explain why this trend could become part of everyday life. They also provide information about what else should be taken into account if you have problems falling asleep or staying asleep.
If you don’t make the jump
Binge-watching your favorite series or scrolling through your smartphone often prevents many people from going to bed on time. This is also called Revenge Bedtime Procrastination. “Regularly postponing going to bed not only results in tiredness and lack of concentration the next day. In the long term, it can have negative effects on the body and mind,” say the Oberberg experts.
Sleepless in Germany
According to the Barmer study[1] The number of people with sleep disorders has grown in Germany. Between 2012 and 2022, the proportion of those insured with sleep problems rose from five to seven percent. Anyone who consistently sleeps poorly or suffers from a lack of sleep has an increased risk of, for example, high blood pressure, developing type 2 diabetes or being overweight. Sleep problems can also promote the development of anxiety disorders or depression.
Conversely, physical illnesses can also lead to sleep disorders. It was recently found that around 30 percent of people with heart failure have lower levels of melatonin, the hormone that regulates the sleep-wake cycle, than healthy people[2]. In addition, women seem to be more frequently affected by problems falling asleep and staying asleep than men, which can be attributed to genetic and hormonal causes, among other things.[3]
Go to bed early – and always at the same time
“If you regularly go to bed at the same time, preferably before midnight, you are doing something good for your physical and mental health,” say the sleep experts. What is popular with Generation Z under the #earlybedtime routine also makes medical sense. This is what researchers found[4] found that not only the duration of sleep plays a role, but also the regularity of going to bed. This automatically supports the natural sleep-wake rhythm – the body always starts producing melatonin at the same time.
However, you should be careful if your bedtime routine becomes a stressor. If the desire to lead a healthy life determines everyday life and deviations are difficult to tolerate, you should sit up and take notice. Over-controlled behavior can also cause stress, which can affect sleep and is unhealthy in the long term.
What should be taken into account with so-called sleeping pills
But what do you do if even the most regular bedtime routine doesn’t lead to the restful sleep you want? Many people rely on dietary supplements or tablets if they have problems falling asleep or staying asleep. There are a few things to keep in mind: Phytopharmaceuticals such as valerian or hops are substances that are generally well tolerated and do not cause addiction. Antihistamines, which are typically used for allergies, can have a drowsy effect that can be exploited. Whether they are suitable should be clarified with a doctor. Melatonin preparations influence the natural sleep-wake rhythm. As medication they require a prescription; as dietary supplements with a lower dose they are available over the counter. People with depression, for example, should be careful, as their symptoms can worsen when taking these preparations.
In addition to over-the-counter preparations, the doctor can also prescribe medication. Sedating neuroleptics or small doses of an antidepressant are usually used. With so-called Z-substances or benzodiazepines, the risk of developing dependence is high and they can have side effects. The experts know whether and which means are appropriate.
In general, if you have problems falling asleep or staying asleep, it is important to have the causes clarified and also to check your own daily routine. For example, if you like to drink coffee in the afternoon, you may suddenly have problems falling asleep later in the day, even if the connection is often not immediately obvious due to the time difference. Alcohol consumption can also disrupt sleep phases. You often wake up at night because your body is busy breaking down the alcohol in the blood. Anyone taking sleeping pills should also refrain from consuming alcohol. Alcohol can change the effect of the medicine, which can be dangerous. A behavior diary can provide an overview of your own routines. In addition, it is of course a good idea to integrate relaxation exercises into your everyday life to reduce stress.
The experts at Oberberg Kliniken are ideally positioned in the field of sleep medicine. They rely on efficient therapy concepts to treat sleep disorders.
Additional Information:
https://www.oberbergkliniken.de/symptome/schlaflosigkeit
About the Oberberg Group: The Oberberg Group, headquartered in Berlin, is a clinic group founded more than 30 years ago with a large number of specialist and day clinics in the field of psychiatry, psychosomatics and psychotherapy at various locations in Germany. In the Oberberg Group clinics, adults, adolescents and children are treated in individual, intensive and innovative therapy settings. There is also a Germany-wide network of Oberberg City Centers, corresponding therapists and self-help groups.
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[2]
[3] M. Field. “Dr. Feld’s big sleep school: finally sleep through the night again and wake up refreshed”. GRÄFE AND UNZER Verlag, 2018
[4] https://www.nature.com/articles/s41598-017-03171-4
Press contact:
HOSCHKE & CONSORTS ([email protected]) www.oberbergkliniken.de
Original content from: Oberberg Kliniken, transmitted by news aktuell