Sleep cancellations in Germany: A popular feeling
Sleep degenerations (Insomnia) were higher to the most common health problems in Germany. Studies show that about a third of adults suffer regularly from sleep or sleep. At about 6 to 10 percent there is a treatment-industrial chronic insomnia.
The consequences of bad sleep are far-reaching: reduced concentration and performance, increased risk of accidents, mood fluctuations and a long-term risk of cardiovascular disease, diabetes and depression.
One speaks of a treatment-induced sleep depletion when the problems occur at least three times a week, have existed for at least one month and the day-to-day sensitivity is inconvenient. Occasionary sleep problems, such as stress or time shift, are normal and no reason to worry.
Sleep hygiene: The basis of good sleep
Before drugs are used, measures of sleep hygiene should be taken. These alone can make a significant improvement in many affected persons:
Regular sleep rhythm: Go to bed every day at the same time and stand up at the same time, even on weekends. The Koerper benefits from a stable circadian rhythm.
Optimize sleep environment: Dark, cool (16 to 18 degrees) and calm. Use the bed only to sleep, not to work or television. Invest in a good mattress and blackout.
Reduce screen time: Blue light from smartphones, tablets and computers suppresses melatonin production. Finish screen usage at least 60 minutes before bedtime or use a blue light filter.
Stimulants avoid: Caffeine should be avoided from the early afternoon (half life 5 to 7 hours). Although alcohol stimulates sleep, it deteriorates the sleep quality in the second night's air.
Recipe-free sleeping pills: melatonin and planting agents
Melatonin: The coerper's sleep hormone is freely available in low doses (up to 1 mg). It can help with sleep disorders and jet lag by signaling to the Koerper that sleep time is. Retarded melatonin (2 mg) is subject to prescription for patients aged 55 and over. Taking should take 30 to 60 minutes before bed.
Valerian: The most famous herbal sleeping agent. Studies show a moderate effectiveness which only occurs after two to four weeks of regular intake. Valerian is well trusted and doesn't make deficient, but he looks more silly than medikamentoese alternatives.
Other herbal options: Hops, passionflower and melissa are widely used in combination with valerian. The evidence of their effectiveness is limited, but they are safe and low in side effects.
Antihistamines: Diphenhydramine and doxylamin are unprecedented and sedative. However, they should only be used for a short time (maximum two weeks) as they cause a slope-over effect and in the case of older people they risk falling.
Prescription sleepers
In case of chronic sleep cancellations that do not respond to sleep hygiene and prescription-free agents, the doctor may order prescription drugs:
Z-substances (Zolpidem, Zopiclon): Short-term active sleeping agents that foerder sleep. They should be taken for a maximum of three to four weeks, as there is a risk of deficiencies. In the short term they are effective and well trusted.
Low dosed antidepressants: Mirtazapine, trazodone or amitriptylin in a low dose are used frequently in chronic sleep suppression, especially if depressive symptoms or aggravities are present at the same time. They do not take off and can be taken in the long term.
Orexin receptor antagonists: New sleeping pills like Lemborexant block the alert system in the brain. They have a low risk of deficiencies and can also be taken more easily.
Important: Benzodiazepines (such as diazepam or lorazepam) should only be used in exceptional cases and for a short time as a sleeping agent. The risk of tapping is high, and a withdrawal can be difficult.
When to visit a doctor
A special declaration is recommended if:
- Sleep problems less than four weeks
- You are a day-suebler and unconcentrated
- Snoring and breathing ejectors are reported (conceived on sleep apnea)
- Restless legs stutter sleep (Restless-Legs syndrome)
- Psychic strains such as depression or anxiety symptoms are present
Your doctor can dictate the cause of sleep depletion and initiate targeted treatment. In case of suspicion of sleep apnea, an examination in the sleep laboratory is useful.
Telemedicine offers a low-swelling option for the prescription of sleep medications in known sleep cancellations. You can get prescribed a suitable Praeparat after an aerial consultation.
