Lack of sleep can not only raise the awareness on Depression, but even trigger. Relaxation and meditation exercises to counteract the effectively. They help mentally “switch off” and to come at night finally to rest.
Approximately four million people suffer in Germany under depression. In addition to typical symptoms such as despondency, listlessness and a loss of interest, you often feel inner turmoil as well as massive physical and mental tension. You can not turn it off and don’t come at night to rest. Here’s the Dilemma: “Poor sleep is often a Symptom of Depression, but rather often the shutter,” explains Dr. Martina Huck-Wider, chief doctor of the Rhineland-Palatinate, Schloss Park clinic, Dirmstein. Therefore, the expert advises: “Take the sleeping through the night without discomfort several weeks, a medical causes of clarification is required.”
Lack of sleep robs us of “the last nerve”
A third of our lives we spend in bed. We sleep the night deep, so we feel well-rested the next Morning, fresh and full of energy. We roll around to find us for hours back and forth without sleep, so we suffer often by the next day – exhausted, overtired and irritated.
Chronic sleep deprivation robs us of only the “last nerve”: to relax body and mind, permanently little, so we age faster and get sick more often. “Continuous time-outs are important for our well-being – and for our recovery in the event of a disease,“ says Dr. Huck-Wide. According to your experience and through sleep problems as well typical sleep disorders in depression, such as the early Wake up in the Morning. “The most common causes for a permanent Brooding and inner tension,” says the specialist for psychiatry and psychotherapy. For this reason, include relaxation and meditation classes are an integral part of the clinical treatment of depression and other mental illnesses. “Regular times in the relaxation mode will help the body and spirit in the Regeneration. They also allow the patient better with stressful situations and manage Stress,“ says Dr. Huck-Wide. Especially the Progressive muscle relaxation and autogenic Training have been proven.
Time out in the relaxation mode
“To give relaxation pulses, is Yoga a good Alternative,” says Dr. Huck-Wide from years of experience. With the help of mainly static postures, called Asanas, and simple sequences of movement muscles, joints and spine as well as cardiovascular -, nervous-, Immune-, lymphatic and glandular system will be strengthened. Physical tensions are released in a gentle way.
The conscious relaxation experts recommend shooting the bow. “By focusing on a target interference of the environment are hidden”, says the expert. The participants will find peace and develop Serenity. The inner mindfulness is promoted, self-confidence, and false self-assessments are corrected.
Sometimes, the regular Listening to the relaxation music but is also already in the evening to find the rest necessary for a healthy sleep.
Sleep hygiene lets us slumber
A key factor for a peaceful night’s sleep a good sleep hygiene. A darkened, quiet room with a pleasant 17, to a maximum of 18 degrees, as well as a high-quality mattress. Experts advise to refrain from falling Asleep largely on tea, coffee or alcohol. In addition, three should be four hours earlier, the last as a light meal. “It works in spite of all the Precautionary measures not to fall Asleep, please, just for a few hours restless in bed, tossing and turning,” advises the specialist. “Better get up, read a good book or listen to relaxing music and only lay down when the fatigue is noticeably stronger.”
So you come to rest
Expert tips for a peaceful night’s sleep without Stress:
Only children need 12 hours of sleep or more. In adults, seven, eight hours, some only five or six. The decisive factor is the individual’s need for sleep.
That warm milk with honey facilitates Sleep onset, is not scientifically proven. Helpful evidence can be, but cherries due to the sleep hormone Melatonin.
Brooder is hard to come to rest. If the Relax you do not succeed, can help monotonous activities, such as the “counting sheep“, because they distract you from stressful thoughts.
Recommended fixed habits, such as the evening walk or reading an hour before Sleep.
The importance of a consistent sleep schedule: go, if Possible, always at the same time to bed and get up again.
Sleeping tablets should only be used in exceptional situations. As studies show, is otherwise fast with no drugs, no sleep at all.
Instead of the sleeping pill also natural remedies such as Valerian, lavender or lemon balm seem to, incidentally, often. The pharmacist will help well-founded. Dr. Martina Huck-Wide specialist for psychiatry and psychotherapy and the chief doctor of the Burnout and depression specialized Schloss Park clinic, Dirmstein.
