Todmüde falle ich ins Bett, sinke seufzend in die Federn – und dann, nichts. Ich liege hellwach. Für eine Stunde, zwei. Erst ist es ja noch ok, man träumt ein bisschen vor sich hin. Doch irgendwann denkt man sich:
So langsam sollte ich doch mal einschlafen, sonst bin ich morgen den ganzen Tag kaputt.
Der Teufelskreis beginnt: man stresst sich, weil man weiß, dass man einschlafen muss, aber das lässt das Einschlafen nur in noch weitere Ferne rücken. Je länger die Einschlafprobleme schon anhalten, desto größer wird der Druck. Irgendwann hat man schon ein mulmiges Gefühl, wenn die Schlafenszeit näher rückt.
„Wird es heute klappen?“
Ich kenne das nur zu gut.
Geschätzte 40 Prozent der Deutschen schlafen schlecht, also fast jeder Zweite[1]. Die häufigsten Ursachen der Schlafstörungen: Stress – und unsere Hormone. Frauen sind öfter von Schlafproblemen betroffen als Männer. Fies, schließlich brauchen wir doch unseren Schönheitsschlaf 😉
Doch Schlaf ist essentiell für uns. Nicht nur wegen unserer Schönheit.
Warum ist Schlaf wichtig?
Schlafen bedeutet für uns Regeneration und zwar in psychischer und physiologischer Hinsicht. Besonders wichtig für die Regeneration ist dabei die Schlaf-Qualität, also der Teil der Nacht, den wir im Tiefschlaf verbringen und weniger die Quantität – wie so oft.
Nur im Tiefschlaf findet eine Regulation bestimmter Hormone statt. Während in dieser Phase der Spiegel von Stresshormonen wie Cortisol, Noradrenalin und Adrenalin sinkt, steigt gleichzeitig die Konzentration der Wachstumshormone Melatonin und Prolaktin im Blut an. Diese Wachstumshormone regen die Zellerneuerung an und sorgen somit für eine schöne, pralle Haut, und verbesserte Eigenschaften bei Haarwachstum, Wundheilung, Muskelkraft und Knochenwachstum. Auch das Immunsystem kann sich nur im Tiefschlaf regenerieren.
Sind Schlafstörungen gefährlich?
Vereinzelte schlaflose Nächte sind natürlich nicht so schlimm. Doch Schlafstörungen, die langfristig anhalten, führen schließlich zu Schlafmangel. Ist die Schlafstörungen chronisch spricht man auch von einer Insomnie[2] – in diesem Fall kann der Schlafmangel gefährlich werden.
(Chronischer) Schlafmangel Folgen:
- Körperliche und emotionale Erschöpfung
- Symptome wie Unruhe und Nervosität
- Verringerte Konzentrationsfähigkeit
- Verhaltens- und Persönlichkeitsveränderungen
- Erhöhte Infektanfälligkeit
- Erhöhtes Risiko für Herz-Kreislauferkrankungen, Depressionen, Bluthochdruck und Diabetes mellitus
Schlafprobleme und Stress
Schlafprobleme sind meistens mit einer Form von Stress verbunden. Dazu zähle ich auch Kaffee – die flüssige Form von Stress 😉
Ich litt zum Beispiel unter massiven Schlafproblemen, nachdem ich mich von meinem Exfreund nach mehr als 8 Jahren trennte. Über Monate lag ich jede Nacht wach, oft bis 2 oder 3 Uhr. Der Wecker klingelte natürlich trotzdem erbarmungslos am nächsten Morgen.
Neben Stress mit seinem Partner wie bei meiner Schlafmangel Erfahrung, können auch Stress im Job, ein Umzug, die Ernährung, Sport, Medikamente, Kummer, Ängste und Sorgen oder andere Faktoren für die stressbedingte Schlaflosigkeit verantwortlich sein.
Schlafstörungen hormonell bedingt
Schlafstörungen können mit unserem Hormonhaushalt zusammenhängen. Da unser weiblicher Körper starken hormonellen Schwankungen unterliegt, nämlich im monatlichen Zyklus, während der Schwangerschaft, in der Stillzeit und in den Wechseljahren – also quasi immer 😉 – ist es wenig verwunderlich, dass auch unser Schlafbedarf und unsere Schlafregulation mitschwanken. Ganz schön wackelige Kiste 😉
Häufig wird auch von Schlafproblemen in Zusammenhang mit der Menstruation berichtet.
Schlafstörungen und Menstruation
„Menstruation, kann nicht schlafen!“ – kennst du?
Häufig wird von Frauen kurz vor der Periode schlechter Schlaf erlebt. Diese Schlafstörungen treten meist zu Beginn der Menstruation auf und klingen danach wieder ab.
Sind unruhiger Schlaf und Einschlafprobleme vor der Periode menstrual bedingt, so liegt das meist an der rapiden Veränderung des Hormonspiegels in der zweiten Zyklushälfte (Lutealphase), in der u.a. der Progesteron Wert rapide abfällt.
Wie war das nochmal mit Östrogen und Progesteron? Lies hier, welche Hormone an unserem weiblichen Zyklus beteiligt sind und wie das alles überhaupt funktioniert.
Schlafstörungen und Hygiene
Doch nicht nur die Hormone, auch die Rahmenbedingungen im Schlafzimmer können schuld an Schlafproblemen sein.
Während der Periode ist es zum Beispiel wichtig, dass du auf deine Hygieneprodukte vertrauen kannst und nicht Angst davor haben musst, dass du „ausläufst“. Oder bei denen du daran denken musst, sie zu wechseln, wie bei Tampons, die man ja nicht länger als 4 Stunden am Stück tragen sollte.
Extra Binden für die Nacht können eine gute Idee sein, wie die Always® ultra night oder die Always® ultra secure night mit Flügeln und bis zu 100% Auslaufschutz. Oder aber meine neueste Entdeckung: Period Panties, wie z.B. von Ooshi (Berliner Startup) oder Thinx. Bei diesen Perioden Slips ist die Binde schon eingebaut quasi und da man sie waschen kann, sind sie deutlich besser für die Umwelt.
Neben den richtigen Hygieneprodukten für die Nacht, ist es auch hilfreich, vor dem Schlafengehen gut zu lüften, die Bettwäsche regelmäßig mit einem milden, haut- und naturfreundlichen Waschmittel zu waschen und eventuell Pflanzen in dein Schlafzimmer einziehen zu lassen – denn Pflanzen können die Luft reinigen und von Schadstoffen befreien.
Doch man kann noch mehr tun.
Was hilft gegen Schlafstörungen?
- Kaffee und schwer verdauliche Mahlzeiten (so etwas wie Käsespätzle ;)) sollten abends vermieden werden. Meine Faustregel: so wenig Kaffee wie möglich und spätestens um 16 Uhr das letzte Mal Koffein. Koffeinhaltige Lebensmittel und Getränke umfassen nicht nur Kaffee, sondern auch grünen und schwarzen Tee, Matcha, aber auch dunkle Schokolade und seine Verwandten (z.B. Schokokuchen). Auch Alkohol kann unseren Schlafrhythmus stören.
- Digital Detox: Versuche, mindestens eine Stunde vor dem Schlafengehen Handy, Laptop & Co. auszumachen und auszulassen. Gönn dir ein bisschen offline Zeit und eine Pause vom Blaulicht unserer Screens – auch ein Blaulichtfilter oder das Einschalten des Nachtmodus hilft dem Körper dabei, abzuschalten.
- Routinen. Versuche, jeden Abend in etwa um die gleiche Zeit schlafen zu gehen und zur gleichen Zeit aufzustehen. Ich versuche zum Beispiel, die letzte Stunde vor dem ins Bett gehen zum Tagebuch Schreiben und Meditieren zu nutzen. Neben der Meditation können auch andere Entspannungs- und Achtsamkeitsübungen wie autogenes Training oder langsame Yoga Praktiken wie Yin Yoga oder Hormonyoga sehr hilfreich sein, um in einen gesunden Schlaf zu finden.
- Schreib ein Schlaftagebuch. Oft wird berichtet, dass Frauen an bestimmten Tagen in ihrem Zyklus nicht gut schlafen können (bei mir: Tag 21). Oder, wenn Vollmond ist. Deine Notizen können dir dabei helfen, Muster zu erkennen und diesen bewusst gegenzusteuern. Oder, die Schlafprobleme mit Gelassenheit zu sehen. Wie bei mir an meinem Zyklustag 21 :).
- Schlafmittel finde ich schwierig. Denn genauso wie die Pille bei Amenorrhö nur kosmetisch wirkt und das Symptom behandelt, so setzt auch ein (chemisches) Schlafmittel nicht bei der Schlafproblem-Ursache und somit der Wurzel des Problems an. Zudem besteht bei Schlaftabletten & Co. das Risiko einer Abhängigkeit. Pflanzliche Schlafmittel kann ich hingegen empfehlen. Dazu gehören Schlaftees oder Tabletten mit Johanniskraut, Baldrian, Lavendel oder Hopfen. Auch Aromatherapie kann helfen.
- Dunkelheit: Schlafbrillen oder das Abdunkeln des Schlafzimmers können wahre Wunder wirken, da sie dem Körper signalisieren: Es. Ist. Nacht. Schlaf. Denn in den heutigen Nachbarschaften haben wir oft auch nachts elektrisches Licht in Form von Straßenlaternen, Bewegungsmeldern, Blaulicht etc. um uns herum, die uns implizit den Schlaf rauben.
- Diesen Punkt habe ich auch erst während meiner Recherche für diesen Artikel gelernt: Schlafstörungen können durch einen Eisenmangel ausgelöst werden. Ob das bei dir der Fall ist, kannst du bei deinem Arzt in einem Bluttest bestimmen lassen.
- Grunderkrankungen checken lassen. Ängste, Zweifel und Identitätskrisen kennen wir wohl alle. Doch es ist etwas anderes, wenn du unter seelischen Belastungen, einem Burn-out-Syndrom, Depressionen, Manien oder einer Angststörung leidest. Eine Behandlung beim Arzt / eine Therapie können dir in diesem Fall helfen. Es gibt auch eine kostenlose Telefonhotline, bei der dir jeden Donnerstag zwischen 17 und 19h kostenlos und anonym ein Team aus erfahrenen Medizinern und Psychologen zur Seite steht. Die Telefonnummer der Stress-Helpline lautet: 08000/14 28 42.
Lass es dir gut gehen, Pretty!
Und schlaf schön ❤
Deine Insa
[1] https://www.pharmazeutische-zeitung.de/ausgabe-372014/frauen-schlafen-anders/ [2] https://www.apotheken-umschau.de/Schlafstoerungen
148 Comments
Hi
das ist alles so wahr in Eurem Artikel. Und das Schlimmste ist das Gedankenkarussel, das dann machmal nicht mehr zu bremsen ist. Vielen Dank für Eure Tipps.
Danke für deinen Kommentar, liebe Astrid. Ich hoffe, dass dir die Tipps helfen konnten 🙂
Vielen Dank für den interessanten Beitrag. Bei Schlafstörungen sollte man unbedingt handeln. Dies kann sich enorm auf die Lebensqualität auswirken.
Mit besten Grüßen,
Tina
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