Sleeping problems solve: Why 40 percent of Germans sleep badly

Imagine, as well as for your car there is a petrol station that charges your body and mind. After refueling, everything is going in full swing again. This gas station actually exists: it is your sleep. If you sleep really well, you have fueled yourself again.

Unfortunately, this petrol station seems to be closed to many people. Surveys show that 40 percent of Germans sleep badly – a real problem, because lack of sleep can burden your heart and blood pressure and lead to serious health problems.

What does healthy sleep mean and why is it so important?

Healthy sleep is more than just lying in bed and closing your eyes. It is like an exciting journey through different sleep phases, all of which have their own meaning for our health. Each of these phases plays an important role in keeping your body and mind fit.

• Easy sleep:This phase is about half of our sleep. Here your muscles relax, the heart rate drops and the body temperature falls off. The light sleep is the transition phase between waxing and deep sleep and prepares your body for the more relaxing sleep phases.
• Deep sleep:This is the phase in which the body recovers the most. During the deep sleep, the growth hormone is released, which is responsible for cell repair and muscle growth. Your immune system is strengthened and the brain processes the experiences of the day, which is crucial for memory and learning.
• REM phase:The rem phase (Rapid Eye Movement) is the dream phase of sleep. During this time, the brain is very active, almost like in waking state. Dreaming helps us to process emotional experiences and regenerate the brain. This phase is also important for creativity and problem solving.

Effects of lack of sleep on body and mind

• Physical recovery:In deep sleep, the body repairs and regenerates fabric, builds muscles and strengthens the immune system. If you sleep deeply, you can better fend off diseases and recover faster from injuries.
• Mental health:Sufficient rem sleep improves emotional stability and reduces the risk of depression and anxiety. It also helps to reduce stress and improve the mood.
• Memory and learning:During sleep, the brain processes information and experiences that is essential for memory and learning. Lack of sleep can lead to difficulty concentration and memory problems.
• Heart health:Regular and sufficient sleep reduces the risk of cardiovascular diseases by regulating blood pressure and reducing inflammation in the body.
• Weight control:Sleep influences the hormones that control hunger and feeling of satiety. Those who sleep badly often have more appetite and tend to gain weight.

This is how you recognize sleep disorders and their consequences

If you are often torn out of deep sleep, for example by noise or other disorders, your body cannot find the necessary relaxation. This means that you feel tired and exhausted the next day, even if you’ve been lying in bed for a long time.

In the long term, poor sleep can cause serious health problems, from chronic fatigue to increased risk of diseases such as diabetes and high blood pressure.

Also at what time you sleep has great influence. Our body has an internal clock that controls the sleep-wake rhythm. This internal clock is sensitive to changes in our sleep pattern. That is why it is important to go to bed and get up every day at the same time – even on weekends.

These health risks harbors lack of sleep

We all know the feeling after a sleepless night – we are tired, irritated and unfocused. In fact, a lack of sleep is comparable to increased blood alcohol levels! In particular, noise, such as flight or street noise, can disturb sleep and impair performance the next day- particularly problematic for professions that require the highest concentration.

Everyone has a bad night once. But what happens if you sleep too little? The consequences can be far -reaching: your immune system is weakened and you become more susceptible to diseases. Chronic lack of sleep can lead to increased blood pressure and heart problems. Studies show that people who regularly sleep less than six hours have a higher risk of heart attacks and strokes.

Maybe you also know that after a night with little sleep, you will have to hear more hearty and/or sweet meals the next day. Lack of sleep disturbs the hormones that regulate the appetite and the feeling of satiety. This often leads to cravings and overeating. At the same time, our insulin sensitivity is impaired and blood sugar levels are increased, which increases the risk of type 2 diabetes.

People who don’t sleep enough have a higher risk of depression and anxiety. Lack of sleep can also lead to mood swings and irritability.

More sleep quality instead of quantity – this is how it works

You have already heard that 7 to 8 hours of sleep are ideal. That is true for most, but not for everyone. Napoleon is said to have come with four hours, while the footballer Ronaldo sleeps in several short phases throughout the day.

No matter how long you sleep, the most important thing is how relaxing sleep is.

Here are some tips for good sleep:

1. Avoid electronics:The blue light of screens disturbs the production of melatonin. So one hour before sleeping, you should no longer use screens.
2. Alcohol and caffeine:A glass of wine may make it easier to fall asleep, but affects the quality of sleep. Caffeine should be avoided at the latest from the afternoon.
3. Sleeping environment:A dark, quiet and cool room can work wonders.
4. Sport:Avoid intensive sport shortly before going to bed. Movement helps, however, to get tired in the evening.
5. regularity: Go to bed at the same time and get up at the same time – even on weekends.

Schnorchen – causes and solutions

If you regularly “saw an entire forest” at night, you should talk to your family doctor about it. Snoring often goes hand in hand with sleep disorders such as sleep apnea – breathing interruptions during sleep. And this can have serious health consequences. In addition, the snoring can damage the inside walls of the carotid artery.

Use technology for better sleep

To test whether the tips mentioned above improve your sleep, you can use some technical helpers. Smartwatches can monitor sleep phases, heart rate and oxygen content. There are numerous apps that help evaluate this data. Such apps can also be helpful to check the snoring.

If you want to know it more precisely, you can also measure your sleep with struggles and bed sensors. The latter measure sleep quality without direct physical contact.

And even if we should avoid technology before falling asleep: Apps with meditation and relaxation music can help you fall asleep. Be sure to make sure not to use the screen or put it on night mode.

Conclusion

Whether with small changes in the sleep routine or technical aids – it is worth taking your sleep seriously. A relaxing sleep is the basis for a successful and healthy day. So, snap your pillow, switch off the electronics and discover the wonderful world of sleep!

This content comes from Experts Circle. Our experts have high specialist knowledge in your area. You are not part of the editorial team.

About the expert

Dr. Gerd Wirtz

Dr. Gerd Wirtz is a neurophysiologist and has been on international stages for many years as a medical moderator, bestselling author, podcaster and keynote speaker. His specialties are digital Health and Longevity. His conviction that digital medicine is the crucial key to live longer and healthier, he conveys in his lectures and publications, competent and entertaining. In his podcasts “Healthy & Healthy” and “Beyond Lifespan”, he regularly gives valuable tips on healthy life together with his colleagues.