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Healthy sleep

Healthy sleep

Healthy sleep – Topic overview

  1. Diseases caused by incorrect sleep
  2. Disease patterns caused by incorrect sleep – explanation
  3. What is the right amount of sleep?
  4. Rules for healthy sleep
  5. Power napping, siesta, key nap

1. Clinical pictures due to incorrect sleep

1. Cardiovascular diseases

2. Orthopaedic diseases

3. Mental illnesses

4. Thyroiddiseases

5. Diseases of the nervous system

6. States of exhaustion

4. Thyroiddiseases

6. States of exhaustion

3. Mental illnesses

4. Thyroiddiseases

2. Clinical pictures due to incorrect sleep – explanation

1. Cardiovascular diseases

Both a lack of sleep and an excessive amount of sleep can have a negative effect on the heart and the cardiovascular system.

Lack of sleep leads to reduced regeneration of the heart. Even if, in contrast to the brain, it is hardly ever discussed, the heart also needs absolute rest phases, which it only gets during sleep. Lack of sleep promotes high blood pressure.

However, too much sleep can also have a negative effect on heart health. Too much sleep is usually associated with too little exercise, inactivity of the heart and an underactive thyroid gland. Excessive sleep very often leads to low blood pressure.

The absolute worst thing that can be done to the human heart is an abrupt, massive and permanent change in sleep duration. This will be discussed in detail in the following article.

2. Orthopaedic diseases

Something that receives no attention at all in orthopaedics is the influence of sleep on our musculoskeletal system.

Both a massive excess of sleep and a lack of sleep can have devastating effects on the condition of muscles, bones, joints and cartilage.

In addition, poor sleep also has an impact on our nervous system, which in turn affects the condition of the muscles in the human body.

Lack of sleep leads to reduced regeneration of muscles and joints. This leads to massive muscular tension and premature joint wear and tear.

Excessive sleep leads to a weakening of the muscles and restricted movement, particularly in the area of the spine.

3. Mental illnesses

The influence of sleep on the human brain is not denied even in modern medicine. Nevertheless, it receives little attention in the treatment of mental illness.

Healthy sleep is necessary for the regeneration of nerve cells, the processing of everyday information and the development of intelligence. Dreaming plays a particularly important role.

A lack of sleep impairs these regeneration and development processes of the brain.

An excess of sleep usually leads to less movement, lack of drive, lack of creativity and underchallenging the brain. It increases the need to sleep even more and leads to a reduction in happiness.

In 90% of all cases, the depressive patient sleeps too much and the burn-out patient too little. At the peak of exhaustion, the burn-out patient begins to change his lack of sleep to a massive excess of sleep.

This is a fatal mistake that leads to an exacerbation of the symptoms. The result is a downward spiral that you can’t get out of for months.

4. Thyroid diseases

Sleep is one of the thyroid-stimulating substances and factors.

Too much sleep promotes hypothyroidism, while too little and improper sleep promotes hyperthyroidism.

Normalizing the duration and optimizing the quality of sleep is already an important approach to treating hypothyroidism and hyperthyroidism.

The relationship between sleep and thyroid function underscores the significance of addressing sleep.

5. Diseases of the nervous system

Incorrect sleep can not only lead to disorders in the central nervous system. In combination with other destroyers of the nervous system, it can also lead to massive impairments in the peripheral nervous system.

Disorders in the nervous system also lead directly to impaired muscle regeneration and muscle dysfunction.

6. States of exhaustion

Bad sleeping habits, lack of sleep, but also excessive sleep can lead to exhaustion.

A lack of sleep reduces all regeneration processes in the human organism, especially in the brain, heart and muscles.

Too much sleep can lead to hypothyroidism, low blood pressure, listlessness and fatigue syndromes.

3. What is the right amount of sleep?

The general interest in research into sleep and dreams is quite low compared to research into gene factors. Nevertheless, there are many opinions on this question and there are studies, some of which could not be more contradictory. The answer is quite simple.

People in the 21st century live permanently by the clock, the date on their smartphone and in their 40-50 hour week.

In order to answer the question posed at the beginning correctly, we should once again pay more attention to nature’s clock, namely the solstice, the phases of the moon and, above all, sunrise and sunset.

Daylight promotes serotonin production and therefore makes us feel awake. Darkness, on the other hand, promotes melatonin production, which makes us tired.

The development of artificial light, especially white light, has massively counteracted this mechanism in modern humans.

The advertising, tobacco, music, alcohol, erotic, energy and entertainment industries have deliberately made nightlife attractive because we are more careless with our finances at night, consume more drugs and more sales can be generated with more unconscious people.

The optimum sleep duration depends heavily on the latitude, the time of year and therefore the hours of sunshine.

For Central Europeans, I recommend 6 or 7.5 hours of sleep in summer and at least 7.5, but more likely 9 hours in winter.

For citizens of northern European latitudes, I recommend 4.5 or 6 hours of sleep in summer, but in winter 9, but more likely 10.5 hours.

4. Rules for healthy sleep

1. Observe the day-night rhythm

The main sleeping time should always be between sunset and sunrise.

I only recommend going to bed after 11 pm in exceptional cases, as the human organism reaches its highest regenerative capacity between 11 pm and 2 am.

2. Avoid sleep interruptions

Unnecessary interruptions to sleep should be avoided at all costs. Even if you have problems sleeping through the night, you should never look at screens, work or even smoke.

You quickly get used to it and wake up at the same time every time.

The very popular snooze mode, which is often used half an hour before actually getting up, is another such sleep interruption.

3. Always sleep after full sleep phases

One sleep phase lasts 90 minutes. It is extremely unfavorable for the human organism if the alarm clock rings in the morning during the deep sleep phase. It is therefore advisable to sleep for 6 or 7.5 hours, for example.

4. No meal 3-4 hours before sleep

Large meals before sleep are hard work for the human body’s digestive system.

On the other hand, it is advisable to slowly shut down all the body’s systems before going to bed, i.e. to stop eating large amounts of food.

5. Create a harmonious sleeping environment

You can create a harmonious sleeping environment by removing potential sources of disturbance.

To this end, all light sources in the home itself should be removed during sleep. Light sources from outside, such as very bright street lighting, should also be shielded as much as possible.

The same applies to street noise and other acoustic stimuli in the home.

It is also important to create a comfortable sleeping environment. These include the correct sleeping position, a good mattress pillow and bedding made from natural materials.

6. No nicotine, caffeine & sugar before sleep

One hour before going to sleep, you should not smoke, drink coffee or cola or consume industrial sugar.

Stimulants activate our body. This effect is absolutely undesirable before going to bed.

7. Proper sleep preparation

The right preparation for sleep, i.e. the period about an hour before sleep, is crucial.

Any kind of screen with white light, i.e. TV, e-books, smartphones, tablets and laptops, should be avoided at all costs.

I even recommend
to consistently switch your smartphone to flight mode an hour before you go to sleep
to avoid being tempted by push notifications to reach for your smartphone again before going to bed.

Furthermore, no more exciting things should be watched on television, such as news, crime dramas and political talk shows. Exercise in the anaerobic range and negative emotions, such as anger and worry, should also be avoided.

Instead, you should darken rooms a little and use subtle yellow light or candlelight.

It is advisable to read books, have conversations with your partner, look back on the positive things of the day and plan the next day in a structured way.

8. Eliminate electrosmog

Unidirectional electromagnetic fields, often referred to as electrosmog, are the most common cause of sleep disorders.

The importance of electrosmog is discussed in detail in another article.

But they pose an even greater threat to our health when we sleep. Our ancestors, the apes, communicated over a distance of several kilometers with sounds in extremely high frequency ranges when danger threatened.

Humans cannot consciously perceive these frequencies. Nevertheless, they pose a major threat to our health because they put the human organism in a state of anxiety.

According to our own measurements of electrosmog with a radio frequency meter, the value is increased many times over, especially at times when a WhatsApp message or push notification is received.

These electrosmog peaks lead to the release of thyroid hormones, interrupted sleep, impaired regeneration in all areas and reduced intelligence.

This poses a major threat, particularly to early childhood brain development.

Therefore:

  • Switch off electronic devices in standby mode
  • Set the smartphone to flight mode and place it at least 2 meters away
  • Switch off the WLAN router at night
  • Keep landline telephones on the radio station at night, at least 2 meters away from the sleeping area
  • Recommend  “Alternatively treat yourself” to direct neighbours and inform them about this article so that they also turn off the WLAN router at night.
  • Buy Hamoni electrosmog harmonizer if your smartphone still displays foreign WLAN networks at night.