What to do for sleep disorders?

In Germany, millions of people sleep poorly every night, and many ask themselves: What to do for sleep disorders? The entire body suffers from sleep deprivation and should therefore not be tolerated in the long term. Good sleep is essential for your health. Your body recovers at night, the immune system is strengthened, and body cells are renewed. Short-term and long-term consequences of sleep disorders:

• Short-term consequences: Signs that manifest in the short term with sleep disorders include nervousness, inner restlessness, forgetfulness, poor concentration, or frequent dozing off during the day.
• Long-term consequences: Prolonged sleep deprivation increases the risk of infections, depression, anxiety, or cardiovascular diseases.

We don't want to alarm you, but merely point out that sleep disorders should not be ignored. The good news is that you can take a number of measures yourself to counteract sleep disorders. We have summarized ten helpful tips for you that get to the bottom of the question: "What to do for sleep disorders?"

10 tips on the topic: "What to do for sleep disorders?"

Here are ten proven measures that help with sleep disorders.

1. Avoid disruptive factors

Televisions, computers, tablets, and smartphones should be taboo for you shortly before you go to sleep. The blue light from these devices reduces the natural release of important sleep hormones. Digital stress, caused by constant accessibility, is an additional complicating factor. Films or computer games also make it harder for you to fall asleep because they captivate you and put your body in a state of agitation. So create a calm and dark sleeping environment in your bedroom.

2. Pleasant room temperature

The correct temperature in the bedroom should be rather low. 16 to 18 degrees Celsius are recommended. A lower body temperature promotes the regeneration process at night and organ functions slow down. Your brain also benefits from a low room temperature, as it is supplied with more blood. You start the day feeling fresher and the likelihood of having nightmares decreases.

3. Avoid alcohol and cigarettes

You've probably heard the myth that a glass of wine or beer helps you fall asleep. Is that really true? In fact, a little alcohol can help you fall asleep faster. However, we advise against it, as it significantly worsens your sleep quality. Evening consumption of nicotine is also not conducive to healthy sleep. Avoiding both is therefore not only recommended for health reasons.

4. Stop the merry-go-round of thoughts

If you have sleep disorders, you should not take your problems to bed with you. Try to finish all your thoughts outside the bed. Be consistent, even if it may feel a bit unusual at first. But it will help you, because otherwise you'll just be lying awake in bed for hours anyway. As soon as you catch yourself getting into a thought loop, get up again and only go back to bed when the thought is finished. This is a very effective strategy for dealing with excessive brooding.

5. Use sleep patches

Sleep patches help you fall asleep faster and stop waking up at night. Our sleep patches are based on purely natural ingredients with the main components melatonin, valerian, and lavender. The biggest advantage of our transdermal patches over tablets and other products is the gradual release of active ingredients to the skin.

6. Reduce sleep time

This may seem a bit paradoxical, but reducing sleep can help you fall asleep faster. The reason for this is that sleep restriction simultaneously increases sleep pressure. This works best if you keep a sleep diary. Note down your falling asleep time, total sleep duration, and how often you woke up. This way you can gradually determine the optimal duration.

7. Relaxing bath

Stress is one of the main factors for restless sleep. Therefore, it is important to calm your body and mind before falling asleep. You can achieve this with a bath at a pleasant temperature. Add essential oils to the bathwater to enhance the effect. This will clear your head and relax your body.

8. Consistent bedtime

Your body and mind function optimally when they have a routine. Those who don't stick to this routine on the weekend disrupt the rhythm. So if you sleep particularly long on Sunday, you might be so rested that you don't get tired in time. The result is an overtired start to the week. If you suffer from sleep disorders, try to get up at roughly the same time on weekends as on weekdays. Of course, this doesn't mean you can't sleep 1 to 2 hours longer. It's mainly about not waking up at midday.

9. Light meals

Heavy meals in the evening can burden digestion. Your body has to expend more energy and cannot rest. In addition, a heavy meal can trigger heartburn, which further reduces your sleep quality.

10. Avoid naps

If you sleep too long during the day, it can lead to sleep disorders at night. So-called "power napping" is helpful for recharging your batteries, but should not last longer than 10 to 15 minutes.

What to do for sleep disorders if all else fails?

Medication for sleep disorders is an option, but we deliberately do not recommend it in our tips. Medication should always only be the last resort for sleep disorders. It should only be taken when it is absolutely necessary and in this case only in an appropriate dosage for a short period. If you want to take sleeping pills, this should only be done after consulting a doctor. This is also advisable for medications available without a prescription in pharmacies. Some active ingredients can lead to psychological and physical dependence. Without medical advice, sleep disorders may even worsen. For severe and persistent sleep disorders, cognitive behavioral therapy by a psychotherapist is an option.

Conclusion

So, what to do for sleep disorders? As you can see, there are a number of measures that can help you get your sleep disorders under control. It's best to try all of them to find the most effective solution for you. Ideally, you should test the tips in combination with our sleep patch. By the way, we are so convinced of the effectiveness of our product that we offer a 30-day money-back guarantee if you don't see results after 7 days.