How can I improve my quality of sleep?
February 19, 2024 | 30,00 EUR | answered by Babette Kleine
Dear doctor,
My name is Christiane Ehlert and I am reaching out to you because I am suffering from sleep disturbances and would like to improve my sleep quality. For the past few weeks, I have been having trouble falling asleep and often wake up in the middle of the night. As a result, I feel tired, unfocused, and irritable during the day. I have already tried to regulate my sleep-wake cycle by going to bed and waking up at the same time, but without success.
I am concerned that my sleep problems could have long-term effects on my health. I have heard that lack of sleep can increase the risk of various illnesses, such as cardiovascular diseases, diabetes, and depression. Therefore, I would like to know what options are available to improve my sleep quality and find restful sleep again.
Could you give me tips on how to optimize my sleep habits? Are there specific foods or drinks I should avoid before bedtime? Should I try specific relaxation techniques or consider medication? I am willing to make changes to my lifestyle to overcome my sleep problems.
I look forward to your expert advice and thank you in advance for your help.
Sincerely,
Christiane Ehlert
Dear Mrs. Ehlert,
Thank you for your trust and open description of your sleep problems. Sleep disorders can indeed be very burdensome and have long-term effects on health. It is important that you take care of your sleep quality in order to find restful sleep again and improve your quality of life.
First of all, it is good that you have already tried to regulate your sleep-wake cycle by going to bed and waking up at the same time. This is an important first step to get your body accustomed to a regular sleep cycle. It is also advisable to use relaxation techniques before bedtime to calm down and reduce the stress of the day. These can include meditation, progressive muscle relaxation, or breathing exercises. These techniques can help calm your mind and prepare for sleep.
It is also important to pay attention to your sleep environment. Make sure your bedroom is dark, quiet, and cool to create optimal conditions for restful sleep. Also, avoid electronic devices such as smartphones, tablets, or TVs before bedtime, as the blue light can disrupt your sleep pattern.
Regarding diet, it is advisable to avoid heavy, greasy, or very sugary meals before bedtime. Caffeinated drinks like coffee, tea, or energy drinks should also be avoided in the evening as they can affect your sleep. Instead, you can drink calming herbal teas like chamomile or lavender to relax.
If these measures are not enough to solve your sleep problems, it may be useful to speak with a doctor about further treatment options. There are various medications that can be used for severe sleep disorders, however, these should only be taken under medical supervision and after careful consideration of benefits and risks.
I hope these tips help you improve your sleep quality and find restful sleep again. If you have any further questions or need professional advice, I am happy to help.
Kind regards,
Babette Kleine, Specialist in Internal Medicine
