Insomnia and Sleep Disorders: What Forms and Treatments Are Available

Tired during the day, not just occasionally? When sleep problems become a disease, how it affects health, and what can be done about it.
 

Everyone has a bad night now and then, for example, due to worries or stress. Sleep disturbances only become a problem when they persist and start having negative effects. Insomnia, a pathological sleep disorder, is diagnosed when difficulties falling asleep, staying asleep, or early awakening impair daytime performance and quality of life over an extended period.
 

People suffering from insomnia often no longer perceive their sleep as restful. They exhibit symptoms that go beyond normal sleep difficulties, such as irritability and frequent tiredness. The social environment notices these changes.

What other forms of sleep disorders are there?

Other sleep disorders can lead to a shift in the sleep-wake rhythm. Also known are, for example: pathological snoring (sleep apnea) and sleep-related movement disorders – restless legs, nocturnal teeth grinding, as well as sleepwalking or sleep interruptions due to nightmares. Talking in sleep or slight twitches before falling asleep are also common but usually not concerning.

Why is healthy sleep so important?

We spend about a third of our lives sleeping – because it serves very important functions:

 

• Hormone balance
  During sleep, certain hormones are released that regulate appetite and metabolism. Disturbances in this balance are associated with obesity and metabolic diseases like type II diabetes. Studies have also found that people who regularly slept eight hours had a lower body mass index (BMI) than those who regularly slept less than six hours [1, 2].
   
• Restoration of the normal state
  Sleep also serves to restore a "normal state." For example, metabolic products accumulate in the brain during wakefulness (such as the so-called adenosine), making us tired. During sleep, these products are cleared through a so-called glymphatic system [3, i, ii].
   
• Consolidating what has been learned
  Sleep also helps consolidate the memory traces of what we have learned during the day [4, 5]. This applies to both so-called declarative content, like learning vocabulary, and procedural content, such as movement sequences in sports, mirror drawing (procedural learning) [6], or when playing an instrument [7]. Additionally, our memory for pathogens is consolidated during sleep.
   

What are the consequences of sleep disorders?

If important processes like those described above are disrupted, problems arise. Lack of sleep significantly impairs the immune system. The chance of catching a cold in winter is about three times higher. Mental health and well-being also suffer massively, and the likelihood of developing an anxiety disorder or depression is twice as high. Adequate sleep is crucial for performance and well-being. With a sleep disorder over a longer period, it becomes difficult to concentrate. Memory and other cognitive abilities can be impaired, leading to stress, irritability, and a feeling of being overwhelmed.

Poor sleep also increases the risk of developing high blood pressure or heart problems. The risk of obesity and type II diabetes is increased, and mental strength suffers. Poor sleep also means having less energy for hobbies and friends. Social interaction can suffer as a result.

What therapies are available for sleep disorders?

With symptoms of insomnia, it is high time to do something about it or seek help. Sleeping pills or home remedies provide only temporary relief and do not address the underlying causes. Nowadays, there are various drinks or dietary supplements on the market, all promising to improve sleep. However, their effectiveness is not scientifically proven.

The key to sustainably improving sleep lies in behavioral changes. What are my sleep habits? What is beneficial for me, and what is not? What changes in my behavior or sleep routines make a difference? A low-threshold approach is to find a path to better sleep through observing one's sleep habits, sleep analysis, and exercises – because everyone can learn to sleep well.

The primary goal is to gradually change sleep habits and relax better before sleeping. However, this requires perseverance, as everyone knows how habitual we humans are. In the end, it pays off significantly and even extends life expectancy by up to five years according to current studies!

 

sleep² tips:

• Good sleep starts during the day – make sure to get enough exercise, daylight, and challenge your mental abilities.
• In case of illness, give your body what it needs and get plenty of rest.
• Discuss the different treatment options with a doctor and keep in mind: sleeping medications are not the first choice according to treatment guidelines.
• We advise against taking sleeping medications while using sleep².