Dr. med. Barbara Hortian: Yes. In recent years, sleep researchers have proven in numerous studies that the brain, psyche and the entire organism regenerate during sleep. During sleep, the body and brain do not switch off completely, but a highly complex process takes place. During the night, we go through four to five such sleep cycles, each lasting around 90 minutes. The first light sleep is followed by a deep sleep phase. This is followed by another light sleep phase with dream experiences, which we refer to as REM sleep. Physical, mental and psychological regeneration takes place primarily during deep sleep and REM sleep.
What happens during the different phases of sleep?
Dr. med. Barbara Hortian: During deep sleep, the body reduces its need for sleep and releases a large number of hormones (particularly well-known: growth hormone), which are essential for cell repair and the immune system. The entire organism regenerates. The REM sleep phase organizes and processes information taken in the previous day and our own emotions so that unimportant things are forgotten and important things are stored in our memory. REM sleep is therefore of great importance for mental stability.Why do we become tired?
Dr. med. Barbara Hortian: Like many other processes that take place in the body, this rhythm is also controlled by certain hormones. In the evening and at night, our body produces the sleep hormone melatonin in the pineal gland (epiphysis) of the brain - but only in the dark. Thanks to this hormone, we are able to relax and drift off to sleep. In addition, the release of melatonin reduces body temperature, pulse rate and respiratory rate. Our „internal clock“ is also closely linked to this: Where the optic nerves cross behind the forehead is the so-called suprachiasmatic nucleus, a nerve node that controls the natural sleep-wake rhythm according to the incidence of light. When the retina registers that it is getting light again, melatonin production stops and we wake up.
So everyone has it in their own hands to sleep well
Dr. med. Barbara Hortian: Of course, there are sleep disorders with deeper causes. But the basic fact is that healthy sleep requires self-discipline. For example, do you really have to sit in front of the computer late into the night? Do you need to be constantly available in your bedroom via smartphone or with the TV switched on? Questions like these should be asked by anyone who struggles with sleep problems or who doesn't get out of bed well rested in the morning. After all, sleep is not a necessary burden, but makes a decisive contribution to inner balance and health.
How much sleep do we need?
Dr. med. Barbara Hortian: The unconditional fixation on a daily minimum sleep time and a quasi „forcing“ of sleep is often very counterproductive. Not everyone necessarily needs six to eight hours of sleep, there is a great deal of variability. In old age, for example, you don't necessarily need less sleep, but your sleep is broken down into several episodes - just like a small child. So I wouldn't necessarily want to talk older people out of taking an afternoon nap. However, you shouldn't expect to be able to sleep from 10 p.m. to 6 a.m. afterwards. It would be beneficial to go to bed later or not to be disappointed to wake up with your hair down. And surely everyone remembers what it was like to be young and in love: Didn't you sometimes have a very short sleep time and yet - so full of positive feelings - you still managed to get through the day!
Sleep as an important contribution to health …?
Dr. med. Barbara Hortian: We know that there is a connection between poor sleep and various illnesses. It has been proven that there is a close correlation between sleep disorders and depression as a consequence. Conversely, sleep disturbance can also be the first symptom of a developing depression. The hormonal processes during sleep that were only alluded to at the beginning are actually much more complex. If there are deficits or disturbances here, this can promote the development of obesity, type 2 diabetes and cardiovascular diseases. Last but not least, too little or too restless sleep weakens the immune system, which in turn can lead to a higher susceptibility to infections. If we think about the important influence of sleep on the psyche, it is also obvious that you are not really fit and able to make decisions if you are permanently sleep-deprived - this certainly doesn't do you any favors in your everyday and professional life.
Where to go with sleep problems?
Dr. med. Barbara Hortian: First of all, of course, to your family doctor, where previous illnesses and lifestyle are known. If psychological stress, illness or medication can be ruled out as the cause of the sleep problems and no explanations can be found with further diagnostics, a referral to a specialist will be made. However, advice on sleep hygiene should be given beforehand: Is my sleeping area quiet, cool enough, darkened and does it have a comfortable mattress? Do I not eat heavy meals in the evening? Do I end the day calmly and gradually? Do I keep to certain sleep rituals regularly? Major physical exertion or emotionally stressful situations immediately before going to bed should also be avoided. By the way, listening to audio books is an effective way to banish bad thoughts during long periods of wakefulness at night.
