How can I improve my quality of sleep?
February 1, 2022 | 40,00 EUR | answered by Otto Karpinski
Dear team of the Online Consultation,
My name is Katja Heck and I am reaching out to you because I have been suffering from sleep problems for a while and urgently seeking solutions to improve my sleep quality.
For some time now, I have been having trouble falling asleep and often wake up in the middle of the night without being able to fall back asleep. As a result, I often feel tired, unfocused, and irritable during the day. My work performance is suffering, and my mood is affected. I am concerned about my health and wonder if these sleep problems could have long-term effects on my body.
I have already tried various methods to improve my sleep quality. I have cut out caffeine and alcohol, tried to exercise regularly, and have also tried relaxation techniques such as yoga and meditation. Unfortunately, none of these have really helped so far, and I still feel exhausted and unrested.
Therefore, I am reaching out to you now to inquire about any possible further solutions. Are there any specific sleep hygiene tips I should follow? Or are there perhaps herbal or prescription medications that could help me? I am open to all suggestions and hope that you can help me finally find restful sleep again.
Thank you in advance for your support.
Best regards,
Katja Heck
Dear Katja Heck,
Thank you for your message and your trust in our online consultation. I am sorry to hear that you are suffering from sleep problems and are being affected during the day. Sleep problems can indeed have long-term effects on health, as sufficient and restful sleep is important for numerous functions of the body and mind.
It's good that you have already tried various measures to improve your sleep quality. The steps you mentioned, such as avoiding caffeine and alcohol, regular exercise, and relaxation techniques, are important aspects of good sleep hygiene. However, it is possible that further measures may be necessary to solve your sleep problems.
A first step would be to carefully examine your daily routine and sleep habits. It could be helpful to stick to fixed bedtime and wake-up times, establish a relaxing bedtime routine, and also pay attention to the sleep environment (e.g. darkness, comfortable temperature, comfortable bed). Nutrition and possible stress factors in everyday life can also have an impact on sleep.
Regarding herbal supplements, there are various herbs and dietary supplements that can support sleep disorders. These include, for example, melatonin, valerian, passion flower, or hops. These can be taken in consultation with a doctor to improve your sleep quality. However, it is important to seek individual advice from a doctor before taking such supplements to rule out possible interactions or risks.
If the sleep problems persist and significantly affect your daily life, consulting a sleep specialist may also be helpful. An expert in this field can specifically search for possible causes of your sleep disorders and show you further suitable treatment options.
I hope this information helps you and that you will soon find a solution to your sleep problems. If you have any further questions or need support, I am happy to help.
Best regards,
Otto Karpinski
