What is normal sleep?

Sleep is an active state. The natural circadian rhythm is influenced by light and darkness, you are active when it is light and sleep when it is dark. This is due to the substance melatonin, which is secreted when it is dark. 

A sleep cycle consists of several stages: light sleep, deep sleep and REM sleep. A sleep cycle lasts approx. 90 min. and a typical night will involve 5-6 cycles. Therefore, a normal night’s sleep lasts 7.5-9 hours. In general, you can say that you are getting the right amount of sleep if you feel rested and are not sleepy during the day.

Why am I having trouble sleeping?

There can be many causes of difficulty sleeping, both lifestyle and medical, including stress, anxiety, poor sleep habits and respiratory diseases. It may be necessary to establish a regular sleep schedule, create a comfortable sleep environment and reduce stimulating activities before bedtime. Sleep is variable and it is normal to experience difficulty sleeping from time to time. 

What can I do to reduce snoring?

Snoring can be caused by various factors such as being overweight, smoking, alcohol consumption, or certain medical conditions. Maintaining a healthy weight, avoiding smoking and alcohol, sleeping on your side, and using nasal strips or mouth guards can help reduce snoring.

How does screen use before bed affect my sleep quality?

Screen use before bed, especially from smartphones, tablets or computers, can negatively affect sleep quality due to the blue light radiation that inhibits the production of the sleep hormone melatonin. It is recommended to avoid screen use at least one hour before bed to achieve better sleep.

Is it normal to have sleep problems during pregnancy?

Sleep problems are common during pregnancy due to hormonal changes, increased urine production, discomfort, and stress. Maintaining a comfortable sleeping position, using supportive pillows, and relaxation techniques can help improve sleep quality during pregnancy. It may be advisable to consult a doctor for specific advice and recommendations for sleep during pregnancy. 

Why do I still feel tired even though I sleep enough hours?

Fatigue despite adequate sleep can be caused by a variety of factors, such as sleep disorders, sleep apnea, stress, depression, or certain medical conditions. It may be helpful to evaluate sleep quality, seek medical attention for persistent fatigue, and identify any underlying causes. 

What can I do about sleep problems? 

Achieve and maintain good sleep hygiene by using the following advice: 

• Avoid caffeine and alcohol
• Avoid smoking
• Don’t go to bed hungry or overfed.
• Be physically active, but not in the last few hours before bed.
• Create a regular sleep routine
• Create a good sleeping environment with comfort, darkness, calm and moderate temperature in the bedroom
• Relax and avoid screen light and bright light before bed
• Avoid taking worries to bed. Write down your thoughts and/or learn a relaxation technique.
• Avoid sleeping during the day. Take a nap of no more than 20 minutes at noon.
• Use the bedroom only for sleep and sex
• Avoid regular use of sleeping pills, as long-term use can disrupt sleep and will not solve your sleep problems.
• If you are sensitive to sound or light, use earplugs and a sleep mask.
• Create calm and relax 1 hour before bedtime

Osteopathy and sleep

Osteopathy is often used as a form of treatment to help with symptoms that affect sleep. Symptoms such as restlessness in the body, stress, cramps, etc.