"The art is dealing with waking up!"
I'm tired, go to rest! For many, this is not so easy. According to a study, one in three people in Germany suffers from sleep disorders. But what are the causes and what can help? We spoke to Mandy Simon, a qualified psychologist and systemic coach.
Good morning, Mrs. Simon. How did you sleep last night?
Mandy Simon: Good overall. Yesterday was a very long day and moved me a lot. But my favorite podcast got me to sleep pretty quickly, so I was able to get some rest.
Why are sleep disorders increasing in Germany from year to year? Is it possible to pinpoint specific causes or does it vary from case to case?
In our consultations, we have noticed that people have become more stressed in recent years. Work intensification, constant availability, but also the high demands placed on themselves, mean that many people literally cannot get to sleep. Some people find it difficult to switch off. However, sleep hygiene also plays a major role, i.e. how do I organize my bedtime routine? If you're still checking your emails and social media channels on your smartphone five minutes before you fall asleep, you're significantly reducing your chances of getting a good night's sleep.
Taking a long time to fall asleep, waking up repeatedly during the night, waking up too early, restless leg: insomnia has many faces. When does it become a sleep disorder?
Humans are not machines and it is completely normal after a stressful day or during a stressful work phase if the quality of sleep is not so good. After all, the brain processes the experiences of the day during sleep. It becomes critical when sleep suffers over a longer period of time.
As a rule of thumb, if falling asleep and sleeping through the night is disturbed at least three times a week over a period of at least one month, causes significant discomfort and/or has a disruptive effect on our ability to function on a day-to-day basis and we are simply exhausted during the day, then we are talking about a sleep disorder. The extent to which physical causes play a role should then be clarified by a doctor.
Whether at school or in the office: are our working hours simply too early? Do many people have problems with sleep because they have a wake and sleep rhythm that doesn't fit the system?
Yes, that can certainly be a cause. People are not all the same. Some people are good at getting up early, the so-called larks. But these types also get tired more quickly in the evening. The owls among us, i.e. those who go to bed late, find it difficult to get up early, but can often remain active until late in the evening.
Studies have shown that school in particular generally starts too early in Germany, which has a negative impact on absorption capacity. In Saxony, it is quite common for the first lesson to start at 7:20 am. This is quite stressful in the early morning, and not just for "owl children".
What happens if I sleep badly for a long time: physically and mentally?
The body simply can no longer rest and important regeneration processes can no longer be completed, both mentally and physically. The occasional feeling of being "tired" after a bad night's sleep becomes a permanent condition that can lead to concentration problems - in the worst case even to accidents in traffic or at work. In addition, the potential for aggression increases simply because the important recovery from the night is permanently missing.
What constitutes a good night's sleep?
Good sleep is not characterized by the fact that I go to bed every night and then blissfully slumber for eight hours without waking up. Everyone has different needs. One person needs six hours and another eight hours to be refreshed in the morning.
Waking up at night has also been quite intentional in our evolution; after all, our ancestors always checked again to see if everything was still okay in the clan. The trick is how to deal with waking up. You shouldn't put too much pressure on yourself to go back to sleep straight away. A good night's sleep is one that allows me to go to work without feeling like I absolutely have to go back to bed on the streetcar or on my bike because I'm so tired.
Do you have any tips on how to get back to a healthy sleep?
Check exactly how you go to bed. Do you have a bedtime ritual and is it really good for you? Keyword TV and smartphone use. Keep a sleep diary. For example, keep a record of when you went to bed and how you felt. Many a sleep disorder turns out to be a sleep hygiene problem. Writing things down for the next day can also help you to let them go and get a better night's sleep.
Sleep diary for free download
You can find a sleep diary here: Charité sleep diary
Mandy Simon holds a degree in psychology and is a systemic coach in organizational development. She is also a certified online consultant. As a specialist consultant, she supports managers and employees alike, both in acute overload situations and in burnout prevention. She has been working at pme Familienservice since 2008.
