Help, I can't sleep! - 7 tips for falling asleep | BRAINEFFECT

Have you been tossing and turning for hours, but sleep just won't come? Welcome to the club! According to a health report by DAK1, 80 percent of German workers have poor sleep. There are many reasons for this. But don't worry: Only a few people experience a chronic problem.

1. Sleep disorder or "just" poor sleep?

Around 80 percent of all Germans report in surveys1 that they occasionally cannot sleep or suffer from disturbed sleep. Fortunately, this rarely constitutes a sleep disorder in the medical sense, as one is only considered a sleep disorder if the sleep problems persist for more than a month and occur at least three days a week. According to the German Sleep Association (DAK)[1], less than 10 percent of the population is affected by medically diagnosed insomnia.

There can be many reasons for sleep disorders in the medical sense, possible physical causes include :

sleep apnea
Cardiovascular problems
an overactive thyroid
increased nighttime urge to urinate
Teeth grinding
chronic pain
Restless Legs Syndrome

Psychological problems may also be a possibility, including:

Depression
Anxiety disorders
Trauma
Alzheimer

If the above-mentioned clinical pictures can be ruled out, it is likely that the sleep problems are due to temporary stress caused by stressful life situations, changed or unhealthy lifestyle habits or poor sleep hygiene.

2. Poor sleep – What could be the cause?

We all have trouble sleeping sometimes, and trouble falling asleep is particularly common. We can't always pinpoint the exact cause. For those who regularly struggle to fall asleep, doctors recommend keeping a journal of their lifestyle habits. This often helps identify the reasons for their difficulty falling asleep. Possible factors include :

Stress in everyday life: Those who live stressed and tense often struggle to sleep at night. The body is tense, and our minds are on a rollercoaster. The result: the less we sleep, the more stressed we become. It's a real vicious circle!
Recreational drugs: Consumption of caffeine, alcohol, and nicotine impairs sleep. You should therefore avoid these substances, especially before bedtime, but also in general. Likewise, excessive sugar consumption can cause us to lie awake at night. Sugar provides the body with energy and can have a stimulating effect, especially before bedtime.
Medications: Medications that can make it difficult to fall asleep include stimulant antidepressants, appetite suppressants, and medications for high blood pressure and heart problems. Some cold remedies can also negatively impact sleep at night because they contain caffeine.
Changes in life circumstances or stressful life events: Those who go through a difficult breakup or have lost a loved one often have trouble sleeping. This is completely normal and will improve over time as the person's emotional balance returns. Incidentally, positive events can also trigger insomnia: Ever been so in love that sleep was out of the question? Yes, we do too!
Poor sleep hygiene : Even those who are deeply relaxed and tired can be prevented from sleeping by external influences. These include disturbing noises and light sources in the bedroom, an uncomfortable mattress, or a room temperature that is too cool or too warm. Spending too much time on your phone or computer before bedtime or going to bed at a different time every day can also often prevent you from sleeping.

Hand mit Wecker

3. Shortcut to dreamland - 7 tips for falling asleep

If you're temporarily struggling to fall asleep, a few simple tricks can help you get back to a healthy sleep routine. Here are 6 tips that will hopefully soon make the phrase "Help, I can't sleep!" a thing of the past !

Reading instead of Netflix: Instead of watching a movie or TV series in the evening, try a book. Staring at a bright computer screen can inhibit the release of the body's sleep hormone melatonin, making falling asleep a test of patience. When you read, on the other hand, your eyelids naturally become heavy, and when you feel tired enough, you can simply turn off the light.
Melatonin sleep aid: The body's own sleep hormone melatonin plays a crucial role in the process of falling asleep. If our body doesn't produce enough of it, it becomes difficult to fall asleep. If you want to help your sleep rhythm naturally, you can try gentle melatonin-based sleep aids. For example, try one of our SLEEP products . For beginners, we recommend SLEEP SPRAY GENTLE or SLEEP CAPSULES . If you know your needs and know you can use more melatonin, we recommend SLEEP SPRAY STRONG, which contains 2 mg of melatonin in just 4 sprays.
Evening meditation: To leave the stress of the day behind and prepare for sleep, an evening meditation can work wonders. When you purchase our SLEEP products, you'll receive a free digital coaching session . Experts will accompany you for 30 days and guide you through various exercises and meditations to help you relax your body and mind and optimize your sleep. Simply scan the QR code on the packaging and start the 30-day coaching session via the app! One 'ommm' and you're gone.
4-7-8 breathing: The 4-7-8 breathing technique is a classic sleep aid. You inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale through your mouth for eight seconds. Repeat! This breathing technique essentially forces your body to relax, and by focusing on your breathing, there's no room in your mind for distracting thoughts.
Swap chips and ice cream for sleep-inducers : Sugar and heavy meals are real sleep killers. So swap your couch potato snacks for healthier alternatives. How about sugar-free fruit gums , for example, which make you sleepy thanks to melatonin?
To-do list: If thoughts of the next stressful day or the next busy week keep you awake at night, it can help to write a to-do list of all the things you need to accomplish in the near future. Put everything down on paper so it's no longer lingering in your mind. Then put the paper, and with it your worries, aside and focus entirely on sleeping.
Get out of bed: Instead of tossing and turning in bed for a long time, get up if you haven't fallen asleep after 15 to 20 minutes. Otherwise, you'll learn to associate your bed with insomnia. Light household chores like sorting laundry or dusting can help you sleep. And then, when your eyes start to drift off, get back to bed!

To the SLEEP products

4. Conclusion

Not being able to sleep doesn't have to be a long-term problem. Most sleeplessness is temporary and can be easily managed. However, if you've been suffering from sleep problems for a longer period of time and there's no improvement despite various aids and lifestyle changes, you should see a doctor. Because we all deserve good sleep.