Sleep disorders are common. Sleep disorders are not all the same: for example, falling asleep and sleeping through the night (insomnia), different types of daytime sleep (hypersomnia), sleep-related movement disorders (e.g., restless legs' syndrome) and sleep-related breathing disorders. (e.g., sleep apnea). Read more about the causes and forms of insomnia and what you can do about it!
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A quick overview
Description: Difficulty falling asleep and/or staying asleep, excessive well-being, daytime sleepiness
Symptoms: Varies depending on the type of sleep disorder; except fatigue, e.g. headaches, memory problems, eating disorders, teeth grinding, ghost movements, breathing disorders, sleepwalking
Causes: stress or unfavorable sleeping conditions, as well as mental health, biological or neurological diseases, medication, drugs
Tips: pay attention to good sleep hygiene (regular bedtime, comfortable bedroom temperature, no coffee or alcohol in the evening), do not try to force yourself to sleep, relaxation techniques (yoga, meditation, etc.), herbs (tea), baths improve the Sleep
When to see a doctor Persistent sleep disturbances; when sleep disorders are a great burden; Daytime sleepiness and poor concentration. The first point of contact is the family doctor. If necessary, he will refer you to a specialist.
Sleep disorders: description
Sleep disorders: how do they manifest themselves?
Experts distinguish more than 80 different sleep disorders, which can be divided into eight main groups depending on the type of complaint:
Insomnia: This includes difficulty falling asleep, nocturnal sleep, early awakening and chronic restless sleep. In addition, those affected complain, for example, of tiredness, attention or memory problems, mood disorders, tension, headaches and/or worries about sleep disorders. Insomnia is one of the most common forms of sleep disorders.
They can be caused, for example, by psychological stress (e.g. financial worries) or substance abuse (e.g. excessive use of sleeping pills). Sleep-related breathing disorders: These include, for example, various forms of sleep apnea. This leads to nocturnal or short-term breathing pauses – often without the sleeper noticing it. Hypersomnia of central nervous origin: People suffering from these sleep disorders mainly experience excessive daytime sleepiness, although the amount of sleep does not decrease at night and there is no circadian disorder (i.e. disruption of the individual circadian rhythm). . ).
Examples of hypersomnia include narcolepsy (“sleeping sickness”) and daytime sleepiness as a result of traumatic brain injury or drug or substance abuse. Circadian sleep-wake rhythm disorders: Such rhythmic sleep disorders can be triggered by time zone changes (jet lag), shift work, organic diseases or drug addiction. They cause insomnia and massive daytime sleepiness. Parasomnias: These are occasional sleep disorders caused by unusual physical phenomena or behaviors, such as sleepwalking, nightmares, nocturnal disorders, sleep-related eating disorders, or repeated unconscious urination during sleep. Sleep-related movement disorders: Here, sleep disorders are caused by simple, mostly stereotyped movements. A common sleep-related movement disorder is restless legs' syndrome (RLS).
Other sleep disorders in this category include intermittent movement disorders and nighttime teeth grinding. Individual symptoms, deviations from norms, unsolved problems: All sleep symptoms that lie on the border between “normal” and pathological (pathological) or cannot yet be clearly classified as normal or pathological from a scientific point of view fall into this category. Examples include short sleepers (those needing less than five hours in a 24-hour period), late sleepers (typically more than 10 to 12 hours of sleep in a 24-hour period), and severe, frequent jerks when trying to fall asleep (sleep jerks). . ). This category also includes primary (benign) snoring and sleep talk, which do not usually disturb the sleep of the person concerned, but the sleep of the bed neighbor is disturbed. Other sleep disorders: This refers to all sleep disorders that cannot be assigned to any other category, for example because they have not yet been sufficiently researched or because they have characteristics of another category of sleep disorders.
Sleep disorders: causes and possible diseases
Sleep disorders can be divided into primary and secondary sleep disorders:
Primary sleep disorders
It is not possible to find physical or psychological causes for primary sleep disorders. They are caused, for example, by stress or unfavorable sleeping conditions.
Secondary sleep disorders.
Secondary sleep disorders have a physical (organic) or psychological or psychiatric cause:
Mental illnesses such as depression, anxiety disorders (e.g. generalized anxiety disorder), psychoses or schizophrenia almost always cause sleep disorders (e.g., falling asleep and staying asleep).
Sleep disorders can also be caused by organic or neurological diseases, such as problems falling asleep and staying asleep (insomnia), hypersomnia or daytime sleep disorders.
For example, chronic pain (e.g. in rheumatic diseases), cancer, hormonal diseases (e.g., overactive or underactive thyroid), restless leg's syndrome, heart and lung diseases, chronic kidney or gastrointestinal diseases, Morbus Parkinson's, dementia, multiple sclerosis, meningitis, stroke, brain tumors and epilepsy.
Medications can sometimes cause trouble sleeping as a side effect. These include antibiotics, certain antidepressants (e.g., MAOIs, SSRIs), high blood pressure medications (e.g., alpha-blockers), asthma medications (e.g., theophylline), sleeping pills, e.g. preparations), cortisone, thyroid hormones, dementia medication, water tablets. (diuretics), antihistamines (allergy medicines) and drugs that cancer patients receive as part of chemotherapy (cytostatics).
Legal and illegal drugs can also cause sleep disorders such as difficulty falling asleep, nocturnal sleep or sleep apnea. Drugs that interfere with sleep include alcohol, caffeine (e.g., coffee, black tea, energy drinks), nicotine, cannabis, heroin, cocaine, and ecstasy.
Sleep disorders: what can you do yourself?
Sometimes the cause of insomnia is a physical or mental illness. In such cases, treatment by a doctor is essential. In these cases, you can also do something about insomnia yourself.
This applies all the more to non-disease-related sleep disorders, e.g., B. when stress, inner restlessness or unfavorable sleeping conditions are the cause of falling asleep, sleeping through the night or waking up early in the morning (insomnia). .
The rules of restful sleep
Tips against insomnia
Phytotherapy
The effects of the measures described above, such as good sleep hygiene and relaxation methods, can be supported by herbal supplements. There are several herbs that are relaxing, calming, and/or mesmerizing, including valerian, hops, lavender, and passionflower.
Use the gentle healing power of such plants or in the form of herbal teas (see below: home remedies). Or you can use suitable ready-made preparations from the pharmacy.
If you don't like the slightly unpleasant taste of valerian, you can use tasteless valerian granules, capsules or tablets. Other herbs are also available in drops and capsules. Many herbs are combined in many photo preparations. Ask your doctor or pharmacist for advice on selection and proper use.
Sleeping pills (hypnotics)
In principle, sleeping pills should only be used for sleep disorders if all other measures (e.g. sleep hygiene, sleep restriction, medicinal plants - see below) have been unsuccessful. It is best to consult your doctor about this.
Keep in mind that many of these medications can lead to habituation effects or dependence. Discontinuing it can temporarily make the sleep disorder worse again (rebound insomnia).
Many sleep medications decrease muscle tone and control, increasing the risk of falling at night. This effect and a reduced ability to concentrate can last into the day and limit performance.
Insomnia: home remedies
If you have trouble falling asleep or staying asleep, there are a number of home remedies that can help.
Herbal teas for insomnia
There are several medicinal plants that can help with insomnia. They are mainly used as a tea:
Valerian: Valerian is the first-choice medicinal plant for insomnia. It has a calming effect, but not anesthetic (narcotic) like chemical sleeping pills. A tea made from valerian root can help with sleep disorders caused by nervousness, inner restlessness or too much coffee. If you suffer from chronic insomnia, you should drink several cups of it throughout the day.
Hops: It can enhance the sedative effects of valerian because a powerful sedative compound builds up in the hop cones during storage. You can use hops in tea form (e.g. as a hops-valerian tea mixture) or make yourself a sleeping pillow: Put hop cones in a cotton pillow and lay your head on it to sleep. Replace the hop cones after a week.
Lemon balm: Lemon balm is a well-known medicinal plant from monastic medicine. Lemon balm leaves and lemon balm oil have a calming effect (as well as improve digestion). Lemon balm oil is quite expensive, so you can use lemon balm leaves as a substitute. If you have trouble sleeping, you should drink several cups of lemon balm leaf tea throughout the day.
Lavender: With its purple flowers, it has long been prized for its calming and sleep-inducing effects. If you have trouble sleeping, drink two cups of lavender flower tea before bed.
Passion flower: This medicinal plant can help with mild forms of nervous restlessness, difficulty falling asleep and nervous heart problems. It has a heart strengthening, calming and antispasmodic effect. Passion flower herb is found in tea blends along with other calming and relaxing medicinal plants like lavender and valerian.
St. John's Wort: The herb is primarily known as an herbal antidepressant. Because depression is often associated with sleep disorders, St. John's wort can also contribute to a restful night's sleep - including in the form of tea.
Soothing and sleep-inducing baths
Baths with medicinal herbs can also help with insomnia. You can either get a ready-made soothing bath from the pharmacy or drugstore or you can prepare the bath mixture yourself, such as a lavender bath:
For a full bath, mix two egg yolks, a cup of cream (or milk), two tablespoons of honey, three to four tablespoons of salt and a teaspoon of lavender oil and add to the 37 to 38°C bath water. Egg yolk, cream or milk and honey ensure that the essential oil not only floats on the water surface, but is evenly distributed in the water. You should bathe in it for at least 20 minutes.
You can also use lavender blossoms instead of lavender oil: Pour two liters of hot water over 100g of lavender blossoms, leave to stand for 5 minutes and add to the bath water. Bathing time again at least 20 minutes.
Rubbing with lavender oil
The essential oils of lavender (alternatively also thyme oil) can also be used for relaxing and sleep-inducing rubs.
For example, you can ask someone to warm a few drops of the oil in their hands and then rub it on your back for a few minutes (using only light pressure and avoiding the spine).
You can rub your feet with lavender oil yourself. Work from the ankle to the toes.
Cold for insomnia
Cold affusions: Evening affusions can have a sleep-inducing effect. To do this, use cold water at about 18 degrees Celsius. Start at the foot and then slowly run the water jet up the outside of the leg to the knee. Then let the jet travel downwards on the inside of the leg.
Then gently wipe off the water with a towel – do not dry off! You should repeat the cold leg affusions every evening.
Cold and damp calf wraps: They have a calming and relaxing effect, especially if they are on for a long time, for example overnight. Then they can also be used as a sleep aid
e be used.
You can read about how to use the wraps correctly and what you need to consider when using them in the article on the calf wrap.
Heat can promote sleep
Many also find warmth in bed pleasant before they go to sleep. As a simple home remedy for insomnia, you can put a hot-water bottle or a warm grain pillow (cherry stone pillow) on your bed. This has a relaxing effect and promotes blood circulation.
Another sleep-promoting heat application is a belly pad with chamomile: Pour half a liter of boiling water over one to two tablespoons of chamomile blossoms and leave covered for a maximum of five minutes. Then strain the flowers. Now put a wrap in the brew and let it steep for a few minutes. Place the saturated inner cloth tightly against the stomach and leave it on for 20 to 30 minutes. The abdominal pad against insomnia is best used in the evening, before going to sleep.
You can read more about the correct use of wraps in the article wraps (envelopes) and pads.
Warm milk with honey to fall asleep
Warm milk with honey can help you fall asleep. Not only can it soothe an irritated throat mucosa (e.g. when you have a cold) - milk also contains the amino acid tryptophan. This boosts the release of the sleep hormone melatonin in the brain - when it reaches the brain.
To do this, tryptophan needs a means of transport: the transport protein albumin. However, other amino acids bind much better to the transport molecule. This is where honey comes into play: the carbohydrates it contains inhibit the transfer of amino acids into the brain – but tryptophan is an exception.
If you want to take advantage of this effect, warm milk for a glass or cup and dissolve a teaspoon of honey in it. Before going to bed, drink the honey milk in small sips, preferably lukewarm.
Sleep disorders in children
Restful sleep is very important for the development of children. Here are some tips to support restful sleep and prevent insomnia in children:
Regular bedtimes and wake-up times: These are especially important for children. Please strictly adhere to these times – also on weekends and public holidays. Little Bedtime Rituals: A late-night bath, a quiet game, a bedtime story, or a bedtime song can go a long way when you're having trouble falling asleep. Make sure you do this regularly and consistently.
A darkened bedroom: The light in the children's room should be switched off or at least dimmed. A small night lamp is allowed if the child is more comfortable.
Falling asleep in their own bed: Don't let your child fall asleep on the sofa or on your lap in the living room, otherwise they will get used to the wrong sleeping rhythm.
No pacifier or bottle: Do not try to put your baby to sleep with a pacifier or bottle, even if it is difficult.
Calm down: If your baby is very agitated, immediately pick them up and rock them gently. Otherwise, try other ways to calm it down first. Bend over them so they can see your face and talk to them softly. If that's not enough, put your hand on his stomach. If they still can't calm down, pick them up. Disclosure: Unusual activities, illnesses, or family events can cause temporary sleep disturbances in children. Then it can also help smaller children who can already talk if you talk to them about things that bother or bother them - but during the day and not before bedtime.
Protects little sleepwalkers: Sleepwalking in children usually occurs between the ages of four and eight and usually goes away on its own. However, you should take precautions to avoid accidents caused by sleepwalking (e.g. safety locks on windows, railings on stairs, alarm clocks on the children's room door to wake up the parents).
Panic Attack Safety: Nocturnal panic attacks usually occur in children between the ages of four and twelve. The child suddenly wakes up screaming and often sweating, confused, confused and unable to remember "bad dreams". The next morning, the child is largely unaware of the panic attack. As a parent, all you can do is comfort a frightened child and reassure them that everything is fine. Panic attacks usually decrease with age, as does insomnia.
Insomnia: When Should You See a Doctor?
Sometimes sleep disorders disappear by themselves as soon as the trigger (e.g. stressful phase at work, moving house, illness) is gone. In other cases, good sleep hygiene (see above) can eliminate sleep disorders. A doctor's visit is recommended if:
Persistent insomnia (lack of restful and/or uninterrupted sleep three nights a week for at least one month),
A disturbed night's sleep is very important to you and
You are often tired during the day and cannot concentrate.
If you have trouble sleeping, consult your GP first. From a detailed discussion of the anamnesis, he can often deduce the cause of the sleep disorder, such as unfavorable sleeping conditions, illnesses (e.g. depression, hyperthyroidism/hypothyroidism) or the use of certain medications. (e.g. blood pressure medication).
If you snore heavily, your family doctor can refer you to a specialist, for example an ENT doctor. If necessary, he also recommends a sleep doctor (sleep laboratory). Sleep Disorders in Children: When to See a Doctor?
Sleep disorders in children can have long-term effects on the child and the whole family. In this case, you should consult a doctor. If necessary, they refer children to a sleep specialist who is familiar with childhood sleep disorders. Sleep disorders: what does the doctor do?
The doctor will first ask you in detail about your sleep disorder, your lifestyle, previous illnesses and medication. In this way, he can collect your medical history (anamnesis) and often receive the first indications of the cause of your symptoms. Important diagnostic information, e.g.
Type of sleep disorder (e.g. insomnia with difficulty falling asleep and/or staying asleep, hypersomnia with an excessive tendency to fall asleep or daytime sleep attacks)
Duration, course and rhythm of sleep disorders (sleep-wake cycle)
Sleep patterns and sleep are influenced by life circumstances (e.g. how much time do you spend in bed? How does your evening go? Do you have certain sleeping habits?)
Environmental influences (e.g. noise, temperature in the bedroom)
Pre-treatment (e.g. taking sleeping pills)
Difficulties falling asleep and sleeping (thought spirals, dreams, tension, breathing difficulties, restless legs, nightmares, etc.)
Daily exercise (e.g. activity, activity)
In some cases, the doctor will ask the patient to fill out a sleep questionnaire and/or to keep a sleep diary over a period of time. Examinations in the doctor's office.
To detect sleep disorders, the doctor can also perform various tests, such as:
A careful physical examination
Laboratory tests (e.g. determination of thyroid hormones in the blood if thyroid dysfunction is suspected as the cause of the sleep disorder)
Measurement of the electrical current in the heart (electrocardiography = EKG)
Measurement of electrical brain waves (electroencephalography = EEG)
In the sleep lab
The measurement of the course of sleep in the sleep laboratory is the most difficult procedure in the diagnosis of sleep disorders. This is only done if the sleep disorder cannot be clearly defined and assessed using the above diagnostic steps (e.g. patient interview, sleep diary, physical examination). In most cases, it is a question of sleep disorders with an internal cause (e.g. psychological causes).
The sleep study takes place at night, ie. The patient spends the night in the laboratory in his bedroom, where sleep physicians can monitor sleep: the patient's physiological signals are recorded, with the help of which sleep (with the different sleep stages of light and deep sleep) can be evaluated quantitatively.
Sleep disorders and sleep-related disorders. The so-called polygraphy (PSG) measures and records the following physiological functions with electrodes or sensors:
Brain waves (electroencephalography, EEG)
Eye movements (electrooculography, EOG)
Muscle activity (electromyography, EMG)
Heart function (electrocardiography, ECG)
respiratory flow and respiratory effort
oxygen saturation
body position
Sometimes the patient's sleep is also recorded on video. In this way, possible behavioral deviations during sleep can be taken into account later when evaluating the data.
If there is a suspicion of a sleep breathing disorder as the cause of sleep disorders, a shortened procedure can also be used - the so-called polygraphy of sleep-related breathing disorders: Only oxygen saturation, respiratory flow, respiratory effort, heart and pulse rate and body position during sleep are recorded. The results help the doctor to identify sleep-related breathing disorders and assess their severity. After that, appropriate measures can be taken to alleviate sleep disturbances.
Scientific standards:
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Author:
Martina Feichter studied biology with pharmacy as an elective in Innsbruck and also delved into the world of medicinal plants. From there it was not far to other medical topics that still fascinate her today. She trained as a journalist at the Axel Springer Academy in Hamburg and has been working for NetDoktor since 2007 (in the meantime as a freelance author).
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