What are some facts about sleeping

Become a Sleep Expert: 20 Sleeping Facts

It fills stories, myths, fantasies and also some problem discussions: Our sleep. Sleeping is a broad field that we offer you an overview of here.

Although we spend a large part of the day with him, we often know very little about him: sleep. Sleep is incredibly important for our health. During sleep, our body recovers and regenerates itself as well as its cells. If sleep falls away, it is an enormous burden on our health. Incidentally, both mentally and physically. But what about sleeping next? With these 20 answers you will become a sleep expert.

1. Is it bad if I keep waking up while I'm sleeping?

Not at all. All people wake up repeatedly during the night during a normal sleep cycle. This is part of the human sleep phase. Waking up at night only becomes a problem when it is very difficult to fall asleep. In this case one speaks of sleep problems, which belong to the types of sleep problems.

2. Is my sleep always the same during the night?

No. Our sleep is not a static straightness, but it is subject to certain sleep phases. These phases - falling asleep phase, light sleep phase, deep sleep phase and REM phase - not only alternate with each other during sleep, but also change their duration and intensity over the course of the night.

3. What problems can I have while sleeping?

There are a variety of sleep problems. These include problems falling asleep, staying asleep or grinding teeth, nightmares, sleep apnea or sleepwalking. Read more about sleep problems here.

4. What does darkness have to do with sleeping?

In the dark, our body produces the sleep hormone melatonin, which makes us tired and ensures that we sleep well. If it is too bright in the bedroom or if we see too much on the screen before falling asleep, less of this hormone is released. The result is that we fall asleep more difficultly and sleep through less well. Therefore, you should always make sure that it is nice and dark in the bedroom before going to bed.

5. What happens in the deep sleep phase?

In the deep sleep phase, the regeneration of our body is in full swing. This means that our body is in absolute relaxation and we are not easy to wake up either. While cell repair is in full swing, other bodily functions are reduced. The blood pressure drops and our body temperature drops too.

6. What does it mean when the eyes move quickly under the lids while sleeping?

This is a sign of the so-called REM sleep phase, which gets its name from these rapid eye movements. Namely, it is an abbreviation for R.apid E.ye M.ovement, the English term for "quick eye movement". In this sleep phase we dream to process impressions and experiences of the day. Incidentally, the REM sleep phase is not a deep sleep phase. We are easy to wake up, and both our heart rate and blood pressure are increased.

7. Does exercise help me sleep?

Exercise can be an important factor in reducing stress and thus falling asleep and staying asleep more relaxed. Exercise immediately before bed is counterproductive and in no way promotes good sleep. Because after exercise, the body needs some time to return from the state of increased activity to a quiet mode.

8. How long do you have to sleep?

The famous eight hours of sleep a day are somehow a well-known rule of thumb for the necessary length of sleep. With eight hours you are actually on average, but you shouldn't drive yourself crazy if you need a little more or a little less sleep. Because it may just as well be enough to get six hours of sleep, while others need nine hours to be sufficiently rested. Among other things, this has to do with the quality of sleep during the night.

9. What medications are there to help you sleep?

Psychotropic drugs, which have an extraordinarily strong calming effect, are repeatedly used as sleeping pills. The disadvantage of these preparations is the habituation effect, which can lead to dependence. However, antihistamines - drugs against allergies - are also used for sleeping, as a side effect of these preparations is the fatigue that occurs. The artificial supply of the hormone melatonin is also prescribed by doctors for sleep problems. You can also get gentle, plant-based sleep aids in pharmacies without a prescription that are not addictive and promote normal sleep?

10. When is the ideal bedtime?

There is no ideal bedtime. Even the myth that the most important sleep is before midnight does not stand up to scientific scrutiny. Because it has nothing to do with the time of day when the ideal bedtime is. What is certain is that the most intensive, regenerative and restful sleep occurs around the first two hours of sleep. When these two hours start is not important for the quality of sleep.

11. Can sleep be pathological?

There are indeed diseases in which sleeping is a symptom and therefore an indication of the disease itself. Patients with depression have an increased need to sleep. But so-called narcolepsy is also a form of abnormal sleep that is characterized by an excessive and sudden need for sleep during the day.

12. Are there home remedies to help you sleep better?

A warm milk with honey? This is probably the classic among the sleep aids, but has no medically proven effect. However, the feeling of fullness of milk can be helpful for falling asleep. As well as essential, soothing oils in an aroma diffuser.

13. Is it true that it is easier to fall asleep after drinking alcohol?

Subjectively, after a glass too much, you sometimes actually fall asleep better and faster. But the feeling is deceptive, because sleep under the influence of alcohol is much shallower than without and therefore has a much less relaxing effect. Especially those who have problems falling asleep or staying asleep or who are constantly tired during the day should refrain from consuming alcohol in the evening.

14. What does relaxation have to do with sleeping?

Increased stress keeps our body constantly in a feeling of tension and alertness, even when no obvious threat is apparent. But for good sleep and sleep it is important that our body is in a relaxed basic state. In addition to physical tension due to stress, the rolling thoughts that often go hand in hand with restlessness and fear can also lead to poorer sleep quality.

15. Do people always need the same amount of sleep?

No. As mentioned above, not all people need the same amount of sleep. But our personal need for sleep also changes over time. All you have to do is observe infants and how much sleep they need compared to adults. Statistically speaking, the need for sleep also decreases with age.

16. What happens if we don't sleep too long?

Sleep deprivation can create enormous psychological and physical problems. For this reason, sleep deprivation is often used as a torture method that leaves no trace. Symptoms range from difficulty concentrating to hallucinations and muscle pain. In extreme cases, constant sleep deprivation can even lead to death.

17. Is it important to sleep regularly?

In principle, a ritualized and regular sleep-wake rhythm helps with falling asleep and staying asleep. However, regularity is not an essential requirement for everyone to sleep well. With some irregular working hours, such as shift work, where the day-night rhythm changes constantly, the situation can lead to problems with sleeping.

18. Should you really sleep without a cushion?

A general answer cannot be given here. What is certain is that a cushion that is much too high prevents the natural position of the spine and thus can cause tension and headaches. In this case, it can help some people to sleep without any cushion at all. In principle, however, the right choice of upholstery and mattress is an important factor for restful sleep. In any case, you should seek advice from a professional and avoid online purchases without a test option.

19. Why do we twitch when we fall asleep?

The well-known twitching of the muscles is particularly noticeable when falling asleep. The twitches occur because the organism calms down in this phase of sleep and the muscles also reduce their activity compared to the rest of the day.

20. What helps to fall asleep?

There are different tricks that can make falling asleep easier. In addition to reducing stress in general, relaxing properly or learning certain relaxation techniques can help you prepare yourself for a good night's sleep. You can find a good overview of tips for falling asleep here.