By Anja Opitz
Do you notice when you are tired, snuggle up in bed and fall asleep relaxed? Congratulations, then you are one of the few people who sleep well. For many, the night regularly becomes an ordeal that leaves them exhausted.
“A third of Germans have occasional or permanent sleep disorders,” explains Prof. Dr. Ingo Fietze (62), head of the interdisciplinary sleep medicine center at the Charité.
According to Fietze, another third of Germans are sensitive sleepers: their sleep rhythm is quickly disrupted by disruptive factors such as stress, at work, or family problems, illnesses, heat. Usually, the healthy sleep pattern returns as soon as the circumstances improve, but: “Sensitive sleepers are at risk of developing a sleep disorder and should therefore pay special attention to their sleep.”
How much sleep we need is genetically controlled by our internal clock. The average adult sleep time is 6 to 8 hours. “However, not only the duration of sleep is relevant for the recreational value of sleep, but also the quality of sleep,” emphasizes Fietze. And that can be impaired, physically or psychologically.
Whether it’s too little sleep, bad sleep, or both together, the body suffers: “During deep sleep, the breakdown of proteins that the organism needs for cell growth and the repair of cells that have been damaged by stress and harmful environmental factors is slowed down,” he explains Expert.
“In the long term, sleep disorders weaken the immune system and increase the risk of cardiovascular disease, diabetes, dementia or the triggering of a cancer that is genetically predisposed. Life expectancy is falling.”
Tips for better sleep
►Midnight Countdown: Go to bed between 10 p.m. and midnight. During this period, the body temperature drops, the level of the sleep hormones melatonin and serotonin rises – the perfect combination for a good night’s sleep.
►Avoid sleep procrastination: “Even if you still have a lot to do or would like some time to yourself: Go to bed as soon as you are tired! The window of tiredness lasts 20 to 30 minutes, after which you are wide awake again. The next phase of tiredness only begins after an hour and a half – and then it is usually too late for adequate sleep.”
►Eat yourself tired: “Carbohydrates are important for falling asleep: They help to accumulate so-called tryptophanes in the brain, which promote sleep,” says Fietze. Proteins improve the quality of sleep: In a study, subjects who ate a diet with 56 percent protein woke up less often at night. “Sensitive sleepers should therefore avoid one-sided diets and instead eat a balanced evening meal with carbohydrates and proteins!”
►Two Hour Rule: Eat your last large meal at least two hours before you go to bed. “Large amounts of food to be digested stimulate the production of the hormone orexin,” explains the doctor. This has an adverse effect on sleep: orexins are neurohormones that stabilize the waking state within the sleep-wake cycle.”
►Introduce a sleep ritual: Meditate, read, listen to a podcast – everything that brings relaxation helps the body and mind prepare for sleep.
►To go offline: Put your cell phone, tablet and laptop away at least 30 minutes before you go to sleep. Scientific studies have shown that the blue wavelengths of light used to illuminate the devices inhibit the release of the sleep hormone melatonin.
►Consider a “Bed Divorce”: “From a sleep medicine perspective, you should think about separate rooms if one partner does not tolerate the other’s sleeping habits and is therefore unable to sleep well over the long term.” This protects your body and your relationship: A study by the University of Berkeley confirms that people who have not had enough sleep have less sleep are able to put themselves in your partner’s perspective and understand their feelings. This often creates a vicious circle: arguments, stress, even worse sleep.
