Sleep problems: no screen and alcohol in the evening

Sleep problems: no screen and alcohol in the evening

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If you have problems sleeping in the evening, do without your computer, tablet and smartphone

Many people have trouble sleeping. Most of those affected find it difficult to switch off in the evening because the stresses and strains of the day continue to have an effect. While one cannot fall asleep, the other wakes up many times during the night - a restful sleep is then no longer an option. Martina Riepold, naturopath and lecturer for relaxation procedures, gives people in the magazine "Naturarzt" (June 2015 edition) tips for relaxed sleep.

Those who exercise a lot during the day can fall asleep better in the evening
According to the expert, anyone who has problems with sleeping should refrain from working in the bedroom. Because this makes it easier to switch off. In addition, "a fixed bedtime helps to develop a regular sleep rhythm". “Deviations should not exceed half an hour”. An extensive afternoon nap is taboo during the day, because this also disrupts the natural rhythm of sleep. However, a power nap of ten to 20 minutes usually does no harm.

Riepold also points out that exercise during the day promotes healthy sleep, because those who are active during the day are better at rest in the evening.

Relaxation exercises can help you fall asleep
“Relaxation exercises such as progressive muscle relaxation, autogenic training, yoga, Qi Gong and Tai Chi as well as meditations are suitable for switching off when the person suffering from tension and inner unrest”. A warm bath before going to bed or a soothing aroma massage are also relaxing.

On the other hand, it is not very helpful to doze off on the sofa while watching television in the evening. The bright blue light from computers, tablets or smartphones should also be avoided at least two hours before bedtime, according to the expert.

Those who like to have a nightcap in the evening should avoid alcohol. Because this can help you fall asleep, but causes disturbances in the sleep through, so that the sleep is not restful. Even small amounts of alcohol can have this effect.

Consult a doctor if sleeping problems persist
If you still cannot fall asleep, you should not roll around in bed, but get up again and distract yourself. If the problems persist for over a month and occur at least three days a week, it is a so-called insomnia (sleep disorder), reports Riepold. Psychological causes are often triggers of sleep disorders such as stress, relationship problems, overloading at work or depression. Physical causes such as diabetes or thyroid disorders can also cause the problems. Affected people should seek medical advice and advice from their family doctor. (ag)

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