Healthy sleep tips for a good night’s sleep

When life prevents healthy sleep

Stress, grief and sorrow or a sleep-robbing disease – as for the reasons why people no restful sleep are versatile. This is especially true in our modern time, in the time pressure and performance requirements of many of the inner peace Rob. The greater the demand for appropriate measures in the meantime to improve the night-time quiet periods. It does not always have to be pharmaceutical to sleep, as our Advisor on the subject of shows.

Table of contents

  • The Non-REM sleep
  • The REM sleep
  • The five stages of sleep

Why is healthy sleep important?

Our sleep is medically still considered a great mystery for science. Although we know today that it is divided into five different phases, the exact brain processes, which are set by the respective sleep phases, however, are not decrypted to complete. The only thing you can say to the sleep medicine with reasonable certainty is that the brain activity during the sleep scene changed significantly.

The Non-REM sleep

After falling Asleep, it comes to the so-called Non-REM sleep. The term Non-REM comes from English and means “Non Rapid Eye Movement”. In these stages of sleep, no rapid eye movement takes place accordingly. According to the author of the Non divided-REM sleep in three or four separate stages of sleep. They differ significantly due to changes in the Brain waves, the phase depending on a different frequency and well below the Alpha-wave frequency of the waking state.

The REM sleep

The Non-REM sleep compared to REM-sleep. The name, “Rapid Eye Movement” rapid eye movement takes place here. This stage of sleep is for their intense and emotional dream happen famous, and is also characterized by a particularly high level of brain activity that is different from the waking state. Together with the Non-REM sleep of REM sleep forms a so-called sleep cycle that lasts a total of about 110 minutes, and in healthy sleep habits at night, between five and seven times.

The five stages of sleep

The sequence of the individual sleep stages is as follows:

  • Non-REM Phase 1 – introduction of the easy sleep:
    The brain goes in about ten minutes continuous sleep phase of Alpha waves (eight to thirteen Hertz) in a Theta wave pattern (four to seven Hertz). In this first stage of sleep it can sometimes lead to sudden nerve and muscle twitching, which is due to a steadily decreasing muscle tension. Also, the eyes begin to roll away.
  • Non-REM stage 2 – constant sleep Easily:
    The brain stabilizes the frequency of the Theta waves, which may be Complex to spontaneous K -. They describe sudden movements of the wave pattern, which occur either spontaneously or after certain Stimuli from the outside such as noise or light stimuli, which are perceived in the light sleep from the brain. Also so-called sleep spindles, a further Form of rashes, in the brain wave pattern, which increases with short-term Frequency of 11 to 16 Hertz, the result is this sleep phase characteristic. With a duration of approximately 15 minutes, the Non-REM stage two is a little longer than Phase 1, the muscle tension decreases during this time and also the perception from the Outside is significantly subsides.
  • Non-REM stage 3 – deep sleep:
    After the initial light sleep occurs in stage 3 of Non-REM sleep, the actual deep a sleep, which is 20 to 30 minutes, much longer than the light sleep. The brain now switches to Delta waves (0.1 to four Hertz). Muscle tension, as well as a conscious perception of the external environment, are no longer in deep sleep.
  • Non-REM stage 4 – intense deep sleep:
    In the fourth step, the brain from deep sleep again in a temporary light sleep, before it comes again to a deep sleep, but then much more intense and lasts longer, than the first deep sleep to go on stage. Non-REM stage 2 and Non-REM stage 3 and thus repeat themselves, before sleep finally comes to a well-known REM.
  • REM sleep:
    The fifth stage of the sleep cycle, no longer belongs to Non-REM sleep to happen, what shows, in particular, a significant increase in brain wave frequency. The brain in REM sleep, namely, Beta waves (14 to 30 Hz) and Gamma waves (over 30 Hz), thus, the sleep behavior is actually more akin to a waking state similar to. In fact, only the heart and respiratory rate, as well as the eye activity are increased, while the muscle remains in REM sleep is blocked.

As already mentioned, the exact brain processes during sleep events, especially during REM sleep, have not been explored fully. Significantly better however, if we know about the consequences of disturbed sleep know. Because, despite all the uncertainties to sleep the emergence of a is more than obvious, namely, that of sleep for physical recovery as well as for the processing of sensory impressions and experiences in the waking state is essential. Accordingly, sleep behaviour disorders, only a range of abnormalities in sleep, such as sleepwalking, teeth grinding, snoring, or nightmares, but also massive health problems cause. What suffers, namely, the most from a disturbed sleep, is the brain function that serves as the control center for all the rest of the body processes. The consequence of lack of sleep and sleep disorders, among other things:

  • Memory problems,
  • Mood swings,
  • Heart Rhythm Disorders,
  • Weakened Immune System,
  • Concentration disorders ,
  • Coordination disorders,
  • Circulatory problems,
  • increased irritability,
  • Digestive disorders
  • and perceptual disorders.

A healthy sleep hygiene is the A and O

The term “Hygiene” is brought up by many more with the care of your body. He also applies for an appropriate sleep hygiene, with a view to a healthy sleep is the most important component. Who sleep disorders specifically would like to avoid the need to pay attention first of all to a regulated sleep times. For a very simple reason: Our body has an internal clock that generates in the brain the natural sleep-Wake rhythm. He is responsible for ensuring that we are on the day when it is bright outside, awake and in the darkness of the night, tired. Disturbed this rhythm may be due to a number of factors, such as:

  • stimulating substances (for example, coffee or drugs),
  • Noise at the place to sleep,
  • Shift work (especially night shifts),
  • late to bed or late to get Up
  • and unnatural light sources on the place to sleep.

For a healthy sleep hygiene, it is important, therefore, to avoid a corresponding interference factors, and our internal sleep-Wake rhythm out of balance. In addition to regulated bed times a fixed daily routine is also helpful. Recurring activities, such as vocational activities or leisure activities should be set out in the plan of the day, so timed so that they are executed at similar times of the Day. This supports an orderly daily rhythm, which is also the sleep rhythm can be more easily transferred in a solid Routine. Similarly, it is useful, before going to bed is a conscious “early phase” to initiate and not too hectic or mentally strenuous activities more. In this way, the brain is relieved the Shutdown and thus the entry into the Non-REM sleep.

Stress not only affects the everyday planning

To stress that can Rob our spirit of sleep, along with work and daily stress, psychological or emotional distress. The mere thought of stressful deadlines can keep us up deep into the night. This is especially important for children and young people often observe, if you can’t sleep before an important exam at night. Existing grübel inclination can lead to that you find yourself in front of the falling Asleep in a Thoughts go round in circles again, stop unfounded from Sleeping. Even worse is the matter in the case of trauma by, for example,

  • Abuse,
  • Bullying,
  • Ndes aroma,
  • Natural disasters,
  • Accident experiences
  • or loss experiences are generated.

Appropriate traumatic experiences can also trigger nocturnal panic attacks and a nightmare, not only falling Asleep, but also sleep Through the night-lasting disorders can learn. It is the position of healthy sleep is so very important, restlessness and mental stress in a timely manner to counteract. This often requires specialist therapeutic conversations within which a professional coping with Trauma takes place. The fear of exams or General Worries and Fears Concerned should do their utmost, causing stress to disband at the end of the Situation, for example, by an adequate and planned long-term preparation for an exam, autogenic Training or a behavior therapy in which patients learn less in troubled thoughts inside increase.

Alternative Relaxation Measures

In connection with stress as causes for disturbed sleep, certain treatment approaches of alternative medicine are recommended. Especially the Traditional Chinese medicine (TCM) is familiar with numerous methods to promote a healthy sleep. The philosophy of a healthy Qi-flow conveyed here is also a very efficient therapy concept for sleep disorders, which appeals to the relaxation of the mind and thus the brain frequencies that are during sleep is active. The best therapy offers:

  • Acupuncture,
  • Acupressure,
  • Oil massages,
  • Qi-Gong,
  • Reflex zone massage
  • and Yoga.

Just acupuncture, acupressure and reflex zone massage focuses on the targeted Stimulation of the energy flow in specific areas of the body. Thus, the brain in its sleeping eligibility can be functions aware of the treatment addressed. Further relaxation of measures to promote a healthy sleep mainly include Meditation, as well as the introduction of relaxing sleep rituals that help to a restful sleep, such as, for example:

  • Singing bowl therapy
  • soothing music
  • or aromatherapy.

In addition, night work walks in the fresh air, and an active energy removal by light sports such as

  • Swimming,
  • Water aerobics,
  • Nordic Walking
  • or a bike ride, relaxing.

They exhaust the body in a moderate degree, and encourage him to fatigue, which supports the sleep introduction.

Sleep-Promoting Herbs

A particularly popular method of promotion of healthy sleep is the Natural medicine. Because against sleep disorders and insomnia are sometimes grown several herbs. This can be, for example, for a soothing aromatherapy in a relaxing sleep ritual or sleep-inducing massage oils used.

The best use of sleep healing herbs for the tea has been proven however. A warm drink acts to relax the body and can be equipped with the right Teekräutern an excellent Alternative to pharmaceutical sleeping pills, which generally possess an extremely high potential for addiction and, therefore, only in exceptional cases to be recommended. Instead, it is in fact better in a gentle, healing vegetable ingredients in Teeform back. The best sleep herbs are:

  • Valerian,
  • Damiana,
  • Dill,
  • Vervain,
  • Fennel,
  • Hops,
  • St. John’s wort,
  • Calamus,
  • Chamomile,
  • Cats mint,
  • Lavender,
  • Clary sage,
  • Passion flower,
  • Sun hat ,
  • and lemon balm.

Cannabis is also considered a sleep-promoting herb, possession and trade is prohibited in Germany.

Tip: Many of the above herbs are also considered as a healing herbal sleep drops available over the counter in the pharmacy, be purchased. They thus offer a further alternative option to artificial sleep aid preparations.

Diet also plays a role

In terms of nutritional measures can be taken to support a restful night’s sleep in various ways. First of all, it is advisable just before bedtime is not lavish meals to go. Because the gastro-intestinal activities at night for digestion of the food, confuse the sleep is unlikely. In addition, digestive complaints, such as bloating or abdominal pain that occur especially after the consumption of highly fatty or sugar-containing foods. Apart from containing meals provide sugar to the body just before going to bed a little useful boost of energy that keeps the brain at a time is active when it should shut down. The same applies for caffeine-containing drinks such as coffee or energy drinks should not be consumed, therefore, late in the evening.

Not least, there is in the area of nutrition, some food, sleep better than others. To do this, especially foods that contain the neurotransmitter Tryptophan. This stimulates the production of sleep-inducing hormones such as Melatonin and Serotonin, which are also referred to as the “sleep hormones”. Especially a variety of fish-, grain – and nut varieties have a particularly high content of Tryptophan. For dinner, therefore, rather than hard to digest meat dishes and greasy meals better light fish dishes or a bowl of muesli with yogurt should be on the dining plan. Ideal ingredients deliver:

  • Amaranth,
  • Bananas,
  • Buckwheat,
  • Cashew nuts,
  • Trout,
  • Hazelnuts,
  • Herring,
  • Cod,
  • Salmon,
  • Skimmed quark,
  • Mackerel,
  • Natural yoghurt,
  • Pumpkin seeds,
  • Whole-grain products,
  • or walnuts.

Important: Also legumes and cheese contain a lot of Tryptophan. As these foods effect, however, is often a strong flatulent effect when taken, and in the case of many cheeses is also extremely greasy, they are less likely to help you sleep. (ma)