Sleep disorders - causes & natural treatment
Sleep disorders affect millions of people. Find out what the causes are and how natural methods such as sleep hygiene, nutrition and melatonin supplements can help.
Wissenswertes über "Sleep disorders"
With sleep disorders, those affected suffer from difficulties falling asleep, staying asleep or poor sleep quality, which can significantly impair their quality of life.
If the sleep disturbance occurs at least three times a week over a period of several weeks, it is referred to as a sleep disorder. Sleep disorders can occur for less than three months or chronically if the symptoms last longer than three months. The symptoms are often related to physical, psychological or external factors.
According to the Robert Koch Institute (RKI), sleep disorders are widespread and associated with numerous health problems:
- 33% of people had potentially clinically relevant difficulty falling asleep or staying asleep in the last four weeks.
- 20% reported poor sleep quality.
- 6% of the population suffer from insomnia syndrome with fatigue, exhaustion and daytime impairments.
- Women are affected twice as often as men.
- People with low social status (OR: 3.44) and Western German men (OR: 1.79) have an increased risk of insomnia.
These data show the high public health relevance of sleep disorders and their impact on daily life and health.
Forms of sleep disorders
The best-known form of sleep disorder is insomnia, in which those affected suffer from difficulty falling asleep and staying asleep or wake up very early in the morning, which leads to restrictions and discomfort the next day. Frequent subsequent symptoms include daytime tiredness, lack of motivation, concentration problems and irritability. Another form of sleep disorder is sleep apnoea, in which breathing pauses occur during sleep due to relaxation or narrowing of the upper airways, waking the body up and depriving it of sleep.
What causes sleep disorders?
There are also other illnesses and conditions that can lead to sleep disorders. These include restless legs syndrome (RLS), a chronic neurological disorder that is associated with a strong urge to move the legs, especially in the evening and at night. This often impairs relaxation and falling asleep. In the case of circadian sleep-wake rhythm disorder, sufferers have problems due to a shifted sleep-wake rhythm, for example when working shifts. In this case, the internal clock of those affected is not adapted to the light-dark rhythm of the environment.
The most common factors that can lead to sleep disorders include stress and psychological stress such as worry, anxiety or depression, unfavourable lifestyle habits such as irregular bedtimes, high caffeine consumption or too much screen time before going to bed, as well as hormonal changes due to fluctuations in hormone levels or the menopause. Chronic pain or certain medications can also affect sleep.
What helps with sleep disorders?
Melatonin, known as the "sleep hormone", plays a central role in regulating the sleep-wake rhythm and can be used specifically to alleviate sleep problems. The hormone is produced by the pineal gland in the brain and is primarily released at night to signal to the body that it is time to sleep.
It can influence sleep patterns by supporting the body's natural day-night rhythm. People who suffer from insomnia or difficulty falling asleep often benefit from melatonin supplements in this context. Melatonin also promotes relaxation and can help to alleviate stress-related sleep disorders.
In addition to food supplements, there are also foods that contain melatonin or promote its production. These include, for example cherries, nuts, grapes, strawberries, tomatoes, eggs, fish, meat and milk.
In addition to melatonin, other nutrients and vitamins can also have a sleep-promoting effect. One of these is magnesium, which promotes muscle relaxation and calms the nervous system. Magnesium occurs naturally in nuts, seeds and green leafy vegetables. Vitamin B6 supports the production of melatonin and serotonin, a neurotransmitter that regulates sleep by serving as a basic building block for the production of melatonin. Vitamin B6 is mainly found in fish, meat, bananas, wholemeal products and avocados.
In order to positively influence sleep quality, sleep hygiene should be improved throughregular bedtimes, a dark, quiet and cool bedroom. Blue light sources (mobile phone, laptop) should not be used for at least one hour before going to bed. Relaxation techniques such as yoga, meditation or breathing exercises before going to bed promote relaxation if necessary. Certain stimulants such as caffeine, nicotine and alcohol can disrupt sleep and should therefore be avoided.
Conclusion
To summarise, sleep disorders are a widespread problem that can be caused by stress, poor lifestyle habits or health problems. Melatonin plays a crucial role in regulating the sleep-wake cycle and can help improve sleep quality in the form of supplements or from natural sources. Complemented by a balanced diet rich in magnesium and vitamin B6 and good sleep hygiene, sleep problems can often be alleviated.
Literature references:
- Walker, M. P. (2017). ""Why We Sleep: Unlocking the Power of Sleep and Dreams."" Scribner.
- Cajochen, C., Kräuchi, K., & Wirz-Justice, A. (2003). ""Role of Melatonin in the Regulation of Human Circadian Rhythms and Sleep."" Journal of Neuroendocrinology.
- Robert Koch Institute (RKI) (2021). ""Prevalence and risk factors of sleep disorders in Germany."" Bundesgesundheitsblatt.
- Zisapel, N. (2018). ""New Perspectives on the Role of Melatonin in Human Sleep, Circadian Rhythms and Their Regulation."" British Journal of Pharmacology.
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Related search terms: Sleep disorders + Sleep disorder + Insomnia + Sleep disorder causes + Insomnia