Problem factor sleep disorders: where they come from and what helps against them

Anyone who cannot fall asleep in bed for a long time in the evening, wakes up again and again at night and feels exhausted in the morning, probably suffers from insomnia. This is especially true if the problems show up over a longer period of time and hardly improve. Because a lack of sleep can be harmful to health, countermeasures are important. Both research into causes and SOS tips help with this.

Sleep disorders are usually not an independent clinical picture, but rather a symptom. Much like, for example, a fever in the event of an infection, the body reacts to adverse circumstances by disturbing sleep. It is therefore important to take a holistic approach and not just treat symptomatically. Sleeping pills prescribed by a doctor can help, but they do not eliminate the problem at the root. In the long term, there is no way around looking at the details.

Come as a possible cause of insomnia

a little sleep-inducing environment
Worries and problems
mental illness
organic diseases
and suddenly changed circumstances

into consideration.

Stress can also play an important role here, as an article by the Federal Ministry of Education and Research explains in relation to children and adolescents: “The complaints result from the ongoing activation of the organism. The constant stresses set the nervous and hormonal system in constant alarm. Adrenaline and other stress hormones shoot into the blood. Over time, this brings the entire body out of balance – sleep disorders, headaches or stomach aches are some of the consequences. “( Source  )

The search for the causes of your own sleep disorders can take a long time and can be quite arduous. If you don’t want to do this alone, you can ask friends or your relationship partner for support. As a rule, it is also in their interests that the person concerned can sleep well again.


Many people shy away from going to the doctor if they have trouble sleeping. “Oh, it’s not that bad!” They often say. Consuming the medical professionals’ valuable time pointlessly is a common worry that discourages consultation.

In reality, however, it is right and important to have sleep disorders clarified by a doctor. After all, there are physical causes and mental illnesses that require treatment. Possible diagnoses associated with sleep disorders include, for example:

Anxiety disorders
Pain disorders
Sleep apnea
Thyroid dysfunction
and neurological disorders.

If it turns out that there is a treatable cause for one’s own sleep disorders, this is often very relieving. It is not uncommon for people to blame themselves for their suffering and see the problems as the result of their own inadequacy.


If no physical or psychological cause can be found in the course of the search for sleep disorders and there are no disruptive factors in the sleeping environment or in relation to the way of life, temporary problems with nighttime sleep can be quite harmless.

The following three tips can help you enjoy quieter nights again.

1. Natural means of support

It is understandable that those affected do not want to resort to medication immediately when they have insomnia. For many, this measure seems excessive and they shy away from possible side effects. Still, nobody has to do without support. Herbal aids such as CBD oil, herbal teas with calming effects and relaxing essential scented oils are worth trying.

If you are unsure about any contraindications or precautionary measures, it is best to ask your doctor before taking it.

2. Meditation and other relaxation techniques

Meditation is often considered spiritual and esoteric. However, researchers have now looked at the area in great detail and found that regular meditation can actually have positive effects on the body and the brain. Those who best take some time every day to breathe consciously and to concentrate on themselves create a balance to the noisy and often overstimulated everyday life. In some cases, this can also alleviate sleep disorders.

The same applies to other relaxation techniques such as yoga, chi-gong, autogenic training and progressive muscle relaxation. It is worthwhile to ask your own health insurance company about the assumption of costs. Some health insurance companies provide at least grants for health courses.

3rd breathing exercise: 4-7-11

This breathing exercise is a real SOS tip because it can be used directly when sleeping problems arise. The principle is quickly explained: The exercise is based on the 4 – 7-11 scheme, which relates to the breathing rhythm. Specifically, this means:

Inhale deeply for 4 seconds
Hold your breath for 7 seconds
Exhale slowly for 11 seconds

The slow exhalation stimulates the parasympathetic nervous system, which is responsible for relaxation. As a result, your heartbeat may slow down and you may feel more relaxed. The breathing exercise can be done several times in a row and is considered a secret recipe on restless evenings.

People with previous illnesses such as lung diseases or cardiovascular diseases should ask their doctor if there is anything against breathing exercises with long breaks.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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