The treatment of a sleep disorder depends on its cause. If it is a symptom of another disease, this disease must be treated first. If sleep itself is the problem, behavioural therapy or sleep therapy are usually used. In addition, sleep hygiene must be improved. This means behaviour that promotes good sleep. You can contribute significantly to this:
- Eliminating the midday nap
- Using a cool, dark, well-ventilated sleeping room only for sleep
- Getting up at the same time every day
- Set up a sleep ritual (e.g., a yoga session, a cup of tea, reading several pages)
- Avoid heavy meals in the evening, avoiding alcohol, avoiding nicotine
- Go to bed only when very tired
- Eliminate caffeine after lunch
- Eliminate electronic devices or TV from the bedroom
- Practice regular physical activity
- Use relaxation techniques (e.g., self-training, meditation)
Internal restlessness often prevents affected individuals from sleeping. Ongoing conflicts, persistent stress, worry, and physical or mental overload can also impair sleep. It is important to look for the concrete causes of these types of stress and to find better coping mechanisms. Psychotherapy can help.