The causes of poor sleep are various. There are clear biological, genetic and external factors, and the ability to sleep varies greatly from person to person. But everyone can do something to combat long-term sleep disorders.
Why Is Sleep So Important?
Sleep is a fundamentally important biological function for our brain and body. On the one hand, to ensure adequate mental and physical recovery, and on the other hand, to enable important learning processes for the brain.
If you can't sleep, learning is not possible. Likewise, without sleep, any physical development, physical regeneration and physical performance are not possible.
Healthy sleep is also of great importance for physical and mental health. This means that if various aspects or pathological disorders of sleep are present, we are known to be at higher risk of becoming ill, physically or mentally.
What is a Sleep Disorder?
Different forms of sleep disturbance can manifest as difficulty falling asleep or insufficient sleep throughout the night. In the field of sleep medicine, they are referred to as sleep problems or the short-term phase of sleep disorders. The important thing is that short-term sleep disorders are not dangerous and are not an immediate indicator that a chronic sleep disorder will develop in the future.
Chronic sleep disorders are persistent sleep disorders known as insomnia. For persistent sleep disorders in the form of illness, there must be a 3-month sleep disturbance phase and a corresponding deterioration in daytime activity and performance during the day.
What Are the Reasons Why You Can't Sleep?
The ability to fall asleep is a natural, biological function. To fall asleep, brain activity must undergo special regulation through the body's own processes; This is manifested by a slowing of brain waves and an increased relaxation of muscles. The mechanisms that lead to this are partly unknown.
It is often impossible to explain in detail why an individual's ability to fall asleep and stay asleep is temporarily or chronically impaired. However, it has been scientifically proven that falling asleep, sleep duration and frequency of waking up are determined entirely individually. The basis of this determination lies primarily in genetic and biological factors. The tendency to wake up and respond particularly sensitively to external stimuli also varies greatly from person to person.
Physical and Mental Factors
Change in sleep behavior when falling asleep or staying asleep can be caused by physical and psychological factors. These may be social stress, physical stress caused by illness, or specific mental states involving excitement or fear. The stages of hormonal change are also important factors, such as puberty or menopause.
External Conditions
On the other hand, falling asleep is linked to external conditions. A noisy environment, a very bright environment, a very hot or very cold environment may be factors that make it difficult to fall asleep. There are also foods such as caffeine, tea, or medications that can make it difficult to fall asleep.
What Should You Do If You Can't Sleep?
The question of what can be done to sleep better always arises. Sleep hygiene measures will include checking alertness and sleep patterns. This means regular bedtimes, regular wake-up times, and above all, avoiding foods and medications that make it difficult to fall asleep.
Change Typical Behaviors
People who repeatedly have trouble sleeping often exhibit typical behavior. After a bad night, people tend to go to bed earlier in the hope that they can sleep more. This often leads to stages where it becomes more difficult to fall asleep or difficulty staying asleep increases; Tossing and turning in bed may get worse.
It has been well demonstrated scientifically that people who sleep poorly tend to actually prolong the time they spend in bed without sleeping. As a result, they tend to achieve the opposite: Sleep duration often becomes shorter.
Important Rule: Reduce the Time You Spend in Bed
When treating short- or long-term problems with falling asleep and/or staying asleep, it is important that periods of sleep deprivation are as short as possible. The basic principle is that if you cannot sleep, you should not be allowed to sleep during the day and the time you spend in bed should be reduced.
In sleep aid treatment, this leads to sleep restriction therapy, which, according to international treatment guidelines, is the most effective long-term measure in the treatment of sleep disorders.
For example, what does this mean? If you regularly go to bed around 22:00 and it takes more than half an hour to fall asleep, you should reduce the time you spend in bed from half an hour to one hour. This means: do not go to bed until 23:00. The same applies if it takes you more than half an hour to fall asleep again at night.
Don't Lie Down in the Morning
Even though it may increase the short-term feeling of recovery, staying awake for a long time in bed after waking up in the morning is also very detrimental to good sleep. It is scientifically well shown that lying in bed in the morning without sleep is significantly associated with worsening overall sleep duration.
Avoid Naps During the Day
People who have trouble sleeping at night like to take a short nap during the day. From a sleeping pill perspective, this behavior is also bad for night sleep. If you cannot sleep at night, you should definitely not sleep during the day. This includes naps in front of the TV or short lunch breaks accompanied by a nap.
Make Your Bedroom Organic and Natural
Almost everyone now accepts that the ingredients of synthetic sleep products are harmful. However, the breathable structures of natural ingredients act as natural air conditioning and pave the way for a comfortable and rested awakening in the morning.
From merino wool to organic cotton, from linen to alpaca wool, from bamboo to natural latex, organic fibers are extremely popular and healthy.
WoW Futon provides comfort at the highest level by combining sleep inspiration from the Mediterranean nature with modern technology and a wonderful design.
With WoW Futon you can create your perfect natural and organic sleeping environment. WoW Futon's Japanese Natural Futon Mattresses and Organic Mattress Toppers provide organic and healthy sleep with its certified natural ingredients such as bamboo, merino wool, cotton, alpaca wool, linen and natural latex. Visit the Amazon store and find a variety of WoW Futon Organic Bedding Products that will bring you comfort and quality.
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