Insomnia: What helps with sleep disorders?

Basically, sleep is an indispensable part of life for our body, which is of great importance both physically and emotionally. During the day, our body needs energy to fulfill all our obligations and pleasures. You could think of it as having a certain amount of super turbo energy at our disposal, and by the end of the day the supply is almost exhausted. That’s why we look forward to sleep, when our body regenerates and replenishes the supply of energy it needs. A lack of nutrients or rest and stress are just some of the ways in which sleep problems can develop. If the body is only able to rest to a limited extent and difficulty falling asleep develops into permanent insomnia, not only do we lack the energy for the coming day, but emotional, psychological or physical problems can also develop in the long term.

Physical regeneration during sleep

During sleep, our body undergoes a process of regeneration and recovery. During this time, various hormonal changes and biochemical processes are triggered that support detoxification and cleansing of the body. For example, stress hormones such as cortisol decrease during sleep, while relaxation hormones such as melatonin are increasingly released.

This helps to put the body in a state of rest and recovery. In addition, various repair and renewal processes are activated in the body during sleep. Cells are repaired, tissue is regenerated and the immune system is strengthened. The body uses the resting phase of sleep to recover from the stresses of the day and prepare itself for the challenges ahead.

Emotional regeneration during sleep

The “mental detox” during sleep refers to the process by which the mind processes and releases emotional burdens, stress and negative thoughts during sleep. During sleep, the mind goes through different sleep phases, including the REM (Rapid Eye Movement) phase, which is important for processing emotions and memories. During this phase, traumatic or stressful experiences can be processed, which relieves the mind emotionally. In addition, sleep provides a kind of “reset” for the brain by reducing the negative effects of stress hormones and balancing the activity of the nervous system. During deep sleep, stress hormones such as cortisol and adrenaline are reduced, which leads to a feeling of relaxation and recovery. Sleep also provides an opportunity for reflection and reorganization of thoughts. By detaching from daily worries and thoughts during sleep, you can get a clearer head and be better able to deal with challenges as soon as you wake up. Sleep is therefore not only important for physical recovery, but also for mental health. Deep and restful sleep can help to detoxify the mind and promote a sense of inner calm and balance.

Trigger points

Signs of stress are often reflected in our muscles. Trigger points are small, spherical lumps that react very sensitively to pressure and cause discomfort. Especially when sleeping, they can disrupt the sleep rhythm in the lying position and lead to frequent awakenings. In short: trigger points cause sleepless nights more often than you might think. Even if they are not directly perceived as the cause, the small painful lumps can be the reason for insomnia and also aggravate other sleep disorders such as restless legs syndrome or insomnia. In addition, active trigger points release stress hormones. Treating trigger points through massage, stretching exercises and stress management can help to alleviate the discomfort associated with them and improve sleep quality.

Stress and worry

The causes of sleep disorders can also lie stress symptoms or worry. These keep the mind active and make it difficult to fall asleep by encouraging the release of hormones such as cortisol and adrenaline. The hormones are part of the body’s physiological stress response known as the fight-or-flight response. They increase heart rate, blood pressure and respiration to prepare the body for potential threats and keep the mind alert and active by focusing attention on possible danger.

Prolonged stress can lead to an imbalance in the hormonal system, in particular to an excessive release of cortisol, which can disrupt the normal sleep-wake rhythm and lead to sleep disorders.

The wrong sleeping environment

Even sleeping next to electronic devices that emit electromagnetic radiation can affect the quality of sleep by influencing the nervous system and impairing sleep quality. Some people are more sensitive to these EMFs than others, but it is important to minimize exposure, especially in the bedroom, to promote undisturbed sleep. Environmental toxins such as air pollution, indoor air pollutants or toxic substances in mattresses or bedding can also be causes of insomnia. These pollutants can trigger allergic reactions, irritate the respiratory tract or even stress the nervous system. Creating a clean and healthy sleeping environment through regular ventilation, using air purifiers and choosing environmentally friendly materials for bedding and mattresses can help reduce exposure to these harmful substances and promote restful sleep.

Eating habits

Diet also has an influence on possible sleep disorders. Heavy, greasy meals shortly before going to bed can lead to digestive problems and impair sleep. It is recommended not to eat large meals at least two hours before going to bed. Drinks containing caffeine such as coffee, tea and energy drinks should be avoided in the late afternoon as they promote sleep disturbance. Although alcohol can initially make you sleepy, it impairs the quality of sleep and can lead to night-time interruptions. A regular meal plan can help to stabilize the sleep-wake rhythm, while irregular eating or long intervals between meals can affect blood sugar levels and disrupt sleep.

The influence of the vagus nerve

The vagus nerve plays an important role in regulating sleep and coping with stress. As part of the parasympathetic nervous system, the vagus nerve is instrumental in promoting relaxation and rest. Activating the vagus nerve inhibits the body’s “fight-or-flight” response associated with stress and instead promotes the “rest-and-digest” mode. Increased vagus nerve activity can help to put the body into a state of relaxation that is conducive to sleep. This occurs through the regulation of heart rate, breathing and digestion, among other things. In addition, improved vagus nerve function can promote the release of relaxation hormones such as serotonin and GABA, which aid sleep. Various techniques can be used to promote vagus nerve activity and thus improve sleep. These include deep abdominal breathing, meditation, massage, yoga, acupuncture and specific breathing exercises such as ‘vagus nerve stimulation’ (learn more about the symbiosis of yoga and massage here). These practices can help to put the body into a state of relaxation and increase vagus nerve activity, which in turn promotes sleep and reduces stress.

If you are unable to fall asleep, there are various methods and habits that can help to ensure a restful night’s sleep and optimize the sleep process.

Breath

Breathing plays an important role in falling asleep, as it puts the body in a relaxed state and calms the mind. Through conscious breathing, we can activate the parasympathetic nervous system: The part of the nervous system responsible for relaxation and calm. Slow, deep breaths signal to the body that it is safe to relax and calm down. This can help to slow the heart rate, lower blood pressure and reduce muscle tension, all of which promote sleep. In addition, focusing on the breath draws attention away from stressful thoughts or worries, which makes it easier to fall asleep. Breathing techniques, such as counting breaths or consciously directing attention to the flow of breath, can help calm the mind and ease the transition to sleep.

A regular sleep rhythm

Humans are creatures of habit: set bedtimes and wake-up times help to establish a regular sleep rhythm. This consistency helps the body to regulate its biological clock and dance the sleep waltz with ease.

Relaxing evening rituals

Establishing a relaxing evening routine can ease the transition from wakefulness to sleep. Calming activities such as reading, gentle stretching exercises or meditative breathing techniques can help to calm the mind and prepare the body for sleep.

The right sleeping environment

Creating a quiet and comfortable sleeping area is crucial for a restful night’s sleep. An appropriate room temperature, the use of comfortable bedding and minimizing distracting noises and light sources can help create a relaxing sleep environment.

Screen-free time

It is recommended to stop screen activities such as watching TV, using smartphones or working on the computer at least one hour before bedtime. The blue light from these devices can interfere with the production of melatonin and disrupt the process of falling asleep.

Healthy lifestyle habits

A balanced diet, regular physical activity and avoiding excessive consumption of stimulants such as caffeine and alcohol can help to improve the quality of sleep and promote a healthy lifestyle.

Natural sleep aids

Some people find relief from insomnia through the use of natural sleep aids such as melatonin, valerian or lavender. However, it is advisable to discuss these options with a qualified healthcare provider to ensure safe and effective use.

With these proven strategies and practices, the likelihood of restful sleep can be increased and sleepless nights will be a thing of the past. On the topic of sleep, we generally recommend “The Big Book of Sleep” by Matthew Walker.