Help with insomnia: causes, treatment and tips
Up to 23 times a night we wake up for a maximum of 1 minute - without us noticing. Brief sleep interruptions are therefore completely normal. But what if we are regularly wide awake after 2 hours of sleep, can no longer fall asleep and the sleep staying in the night becomes more regular? We explain how problems sleeping through the night come about and how you can create the conditions for restful and consistent sleep with ionized air, the right diet and comprehensive sleep hygiene.
Disorders of sleeping through the night and problems sleeping through the night
Falling asleep in the evening, but waking up again and again at night, tossing and turning and letting your thoughts circle - everyone has experienced such nights at some point. But it doesn't always stop with occasional problems with sleep. From clinical view distinguish between acute and chronic sleep disorders and a sporadic problem sleeping through the night.
- Trouble sleeping through the night: Occasional difficulty staying asleep without regularity
- Acute sleep disorders: Trouble sleeping through the night for at least 3 days/week for 4 weeks
- Chronic sleep disorders: From the age of 3 months, problems sleeping through the night at least 3 days a week
With insomnia, problems staying asleep often coexist with problems falling asleep and waking up early. Serious illnesses can only be diagnosed by a doctor who determines the causes of the sleep disorders and suggests a therapy.
Disorders of sleeping through the night: symptoms
Regardless of whether you have problems sleeping through the night or sleep staying in the night; Those affected suffer from the same symptoms at night. In the case of longer-lasting problems, however, the difficulty sleeping through becomes increasingly noticeable during the day:
Trouble sleeping through the night: symptoms at night
- Premature awakening
- Difficulty falling asleep again
- Constant awakening for several minutes
- Circling thoughts
- Fear of not being able to sleep, including sweating, palpitations and tightness
- Internal restlessness
- Unrest in the legs
Disorder of sleeping through: daytime symptoms
- Quick exhaustion from everyday tasks
- Concentration problems
- Lower resilience to stress
- Lack of drive
Trouble sleeping through the night: causes for waking up in the night
Trouble sleeping through is complex and often not due to a single cause. As a rule, the causes of insomnia can be found in a bundle of different factors:
Studies show that working rotating shifts has a strong medium-term effect on sleep. Working night shifts in particular is a common cause of problems sleeping through the night. Stressful phases in professional life can also result in disturbed sleep.
Bad air can lead to poorer sleep. Studies show that high exposure to particulate matter increases the likelihood of a Chronic difficulty falling asleep or sleeping through the night increased by 60 percent. Regular airing often only helps to a limited extent, because fine dust and exhaust fumes also pollute the air outside.
One of the most important factors in good sleep is the sleeping environment. A mattress that is too hard or soft or the wrong pillow can lead to back pain and, as a result, problems sleeping through the night. In 2021, a study by the Charité Berlin came to the conclusion that changing the bed system can have a significantly positive effect on the quality of sleep. A high level of noise from snoring partners or passing cars can also disturb sleep.
Diet can have a massive impact on our sleep. A study from the USA 2016 found that eating foods high in fat and carbohydrates resulted in lighter, less restful sleep than the comparison group who ate a high-fiber diet in the evening. Coffee, black and green tea and alcohol also have a negative effect on the quality of sleep.
Severe diseases such as Parkinson's disease, Crohn's disease, brain diseases and allergies beat affects sleep for many sufferers. Diseases that are associated with great pain also often lead to problems sleeping through the night. Temporary illnesses such as a flu, a cold or a gastrointestinal illness can also cause problems sleeping through the night in the short term. However, this problem usually goes away on its own as the disease subsides.
Another cause of difficulty staying asleep: depression. Researchers estimate that between 80-90 percent of people suffer from depression sick people suffer from a difficulty falling asleep or sleeping through the night. Brain researchers also succeeded in proving that there is a specific connection between different areas of the brain in depressives comes that make it difficult to sleep through. Anyone who is already being treated for depression should talk to their doctor about the sleep disorders. A doctor determines the causes, finds a suitable treatment and offers help in finding an effective therapy for your sleep disorders.
Treating problems sleeping through the night naturally with Biow
Everyone can instinctively tell fresh air from bad air, but why is some air actually better than others?
The human body uses sleep to regenerate. For regeneration processes such as cell regeneration but also for "recharging batteries" it needs a lot of oxygen, i.e. healthy air. A high concentration of so-called anions can help. These are found in large numbers in mountain or sea air, for example, which explains why people regenerate well in these places. The problem: The proportion of anions in modern city air - but surprisingly also in the countryside - is very low. Instead, the "opponents" of the anions, the so-called cations, cavort here. Namely in the form of dust, viruses, exhaust fumes, pollen, fertilizer, heating emissions and other harmful particles. Bad room air can lead to lighter, more restless or interrupted sleep.
In order to improve indoor air quality, we need to find a way to systematically increase the concentration of anions - and this is where Biow comes into play.
Biow is an air ionizer that, with the help of a 10-stage filter system, first separates the room air from all harmful particles and then transports large amounts of health-promoting anions into the room and increases the concentration from an average of 200 ions / cm3 to up to 70,000 ions / cm3. The room air refined by Biow thus exceeds the anion concentrations of healthy mountain air many times over.
The anions in the room air promote our oxygen intake during the sleep phase that is so important. The body can use more oxygen for cell regeneration. The result: room and breathing air in the bedroom that you can otherwise only breathe on mountains and waterfalls.
Biow has a variety of positive effects on the organism and also the effects on sleep and sleep quality among Biow users is clear:
- 90% of Biow users slept better and felt better in the morning after using the air ionizer
- 89% of allergic Biow users sleep noticeably longer and deeper
- 80% of Biow users snore less
You finally want to sleep better? Find here More information about Biow and how the air ionizer systematically improves your sleep!
Sleep better with good nutrition
For many people, coffee is as much a part of the day as the morning shower. However, caffeine can have a major impact on sleep quality. Those who drink too much coffee too late become restless and wake up more often at night. Particularly sensitive people should therefore avoid coffee at noon at the latest in order to sleep well in the evening. The same goes for black tea drinkers. The theine it contains is first converted to caffeine in the body and thus has a longer duration of action.
Conversely, there are also foods that can have a positive effect on the quality of sleep. The amino acid L-tryptophan is involved in the synthesis of serotonin into the sleep hormone melatonin.
Sleep through the night thanks to a sleep ritual
If you suffer from insomnia, you should use the time before going to bed to consciously prepare yourself. A regular sleep ritual helps you and your body to adjust to the coming sleep, promotes relaxation and contributes to a deep, restful sleep. There are hardly any limits to your imagination: take a bath, do some relaxation exercises or go for a short walk.
Medication for sleeping through disorders
According to Health survey by the Federal Statistical Office 30 percent of women and 40 percent of men suffer from problems falling asleep or sleeping through the night. People who cannot sleep at night are more and more turning to sleeping pills . At the same time, patients are increasingly being prescribed strong drugs from the benzodiazepine group - this resulted in a Evaluation of the data of 65,000 patients in Switzerland. However, their long-term use harbors an enormous risk and potential for dependency. Medication only alleviates the suffering in the short term and, if used over a long period of time, leads to unpleasant side effects that can exacerbate the original sleep disorder.
Medications against sleep disorders are therefore not suitable for long-term and sustainable treatment. You should only take over-the-counter medicines after consulting a doctor. He can give you information about the side effects and suggest alternative approaches to therapy.
Home remedies: A help against sleeping through problems?
Many people recommend home remedies for problems sleeping through the night. But we have to distinguish between two groups:
- Natural sleeping pills: Drugs such as valerian or hops have a positive effect on sleeping through the night for many people. Just like sleeping pills from the pharmacy, they are not a permanent solution and should only be taken in emergencies. Patients should also tell their doctor because many herbal remedies can interact with medications. Homeopathy also promises effective remedies for problems sleeping through the night. However, their effectiveness has never been proven to this day.
- Classic home remedies: Warm milk with honey or a scented candle in the bedroom? Such home remedies have no medical effect, but can in fact have a positive effect on the quality of sleep - as part of sleep hygiene.
Conclusion: The basis for restful sleep
Finally sleeping soundly again and waking up refreshed: The survey among Biow users shows: Small changes are often enough to achieve a sustainable improvement in sleep quality - and that for as little as 169 CHF / month! Together with the avoidance of sleep-disturbing foods and the introduction of a sleep ritual, you set the course for a restful and deep sleep!