By definition, sleep disorders are subjectively perceived or objectively observed deviations from normal sleep in both quantitative and qualitative terms. These then go hand in hand with a limited daily routine.
Very few are aware that sleep disorders are often associated with a disturbed biorhythm. Learn more in my free e-book “do you tick in time.”.
What are the causes of sleep disorders?
The causes of sleep disorders are varied and complex, as this questionnaire illustrates. Do i always look at these aspects of sleep-disordered clients in my practice?
• What are the everyday habits?
• What does the family situation look like?
• How is the diet composed?
• Does the person concerned work in shift work?
• Until when is coffee drunk?
• How and when is alcohol consumed?
• Is smoked?
• What does the sleeping environment look like?
• Which materials are used in the bedroom?
• Is there too much exposure to electromagnetic fields?
• Which evening and bedtime rituals are maintained?
• How much time is spent on a restful night?
• How much was moved during the day in natural daylight, outside?
• Which medications are taken?
• Which diseases and other symptoms are present?
• What is the psycho-emotional stress?
• Which problems, worries and fears are involved?
• What is the hormone balance?
How does the day-night control, that is the biorhythm, work? The question that arises here … “are you ticking in time”? … I will examine this topic in more detail in my eponymous, free e-book.
Natural sleeping pills
Use the power of your nature for a healthy and restful night by customizing the following steps for you.
Determine when to get up most of the day. This time i call the “socially binding time to get up”. Those who do not work in shift work usually have the same time to get up from monday to friday. For me it’s 6:45. Set this time in the first step.
Know your sleeping need for adults, a healthy need for sleep is around 6-9 hours. If you listen in, you will be able to specify a time in this frame for you when you will feel well rested. For me it is about 7 hours of pure bedtime.
So, if i have to get up at 6:45 am and i know i still have some drowsiness in the first 30 minutes, i’ll now count backwards for seven hours from 6.15 am to 11.15 pm. 11:15 pm is my personal time to sleep. Not the time i go to bed, but to sleep.
Use the power of the rituals the 90 minutes before your bedtime should be ritualized. I myself have the following rituals: no blue light and no more noise. Only relaxed activities, such as a quiet conversation by candlelight and tea, twice a week i enjoy a full bath (like with lavender and lemon balm), i drink in the evening a relaxing tea, preferably with lemon balm and valerian. These substances help our brain to stop pondering and relax. I make a note of my tasks for the next day (then i do not have to remember them at night) and write down what i did really well that day. So i am leading a success diary. So i go to bed with a positive and relaxed self-esteem. A dream.
Eat not too late i finished my last meal about 4 hours before my time of going to sleep, say at 19:15. In addition, i enjoy easily digestible. Although lettuce does not have many calories, our digestive system has a lot to offer. I recommend you to enjoy it at lunch or in the morning. In the evening i like to eat soup, stew or fish with steamed vegetables. And by the sufficiently long distance to bedtime, my digestive systems can come to rest in time and the messengers of the night slowly go to work. For example, the earlier we finish our last meal, the sooner the repairing and regenerating tasks of the “night workers” begin in your body.