MILLIONS OF GERMANS AFFECTED BY INSOMNIA: HOW YOU CAN REALLY AVOID INSOMNIA AND WAKE UP REFRESHED IN THE MORNING.
von Dr. Gabriela Olsanska -Sleep researcher
Article published on 14 December 2021
« Did I get everything done today? What's coming up tomorrow - have I prepared everything for it or what do I still have to do for it? Somehow I have the feeling that I have forgotten something important. What time is it already? Oh already 1:07 o'clock - I should now fast fall asleep, in less than 5 hours the alarm clock rings already again.»
If you toss and turn in bed for more than half an hour in the evening, you're in good company: According to a study by the Techniker Krankenkasse health insurance company, one in seven people needs more than half an hour to fall asleep.
This has not just been the case since the days of Corona. The quality of sleep in Germany has been suffering for years. Long days with all their challenges are to blame: work, children, household and media.
The result: we lie in bed in the evening and can't fall asleep. We can't get any rest and therefore fall asleep too late, sleep too restlessly and altogether too little.
The reason: The carousel of thoughts is spinning. The past day is replayed over and over again and thoughts wander into the future: What do I have to do tomorrow? In addition, there is the inner pressure to fall asleep right now in order to be able to concentrate on work the next day.
A combination that makes it almost impossible to fall asleep peacefully and to be able to perform at the desired level.
Although we are overcome by tiredness, it is so difficult to fall asleep. Unfortunately, the rat race continues: once we fall asleep, our sleep is restless. We wake up more frequently at night and find it difficult to return to the land of dreams - with worrying consequences for our health.
STUDIES PROVE: EVERY THIRD GERMAN SLEEPS BADLY
A Forsa survey commissioned by the Techniker Krankenkasse health insurance fund in June 2020 found that people who are frequently under stress in the pandemic situation suffer particularly from sleep problems. Corona robbed every fourth person in this group of sleep.
According to the 2017 study "Schlaf gut, Deutschland" (Sleep well, Germany) by the Techniker Krankenkasse health insurance fund, one in four Germans sleeps too little and one in three has sleep problems. For three out of ten Germans, stress is the reason for poor sleep.
Falling asleep is a problem for many Germans: 44 percent sleep 11 to 30 minutes after going to bed. Around one in seven needs at least 31 minutes or longer to get to sleep. A normal time to fall asleep would be between 5 and a maximum of 20 minutes.
FRIGHTENING CONSEQUENCES OF SLEEP DISORDERS
While the body can usually cope well with a sleepless night, the situation is quite different with persistent sleep disorders: There is a decline in the quality of life. Our performance in our jobs, studies or school decreases. Short nights are not entirely harmless either: reaction time when driving is prolonged, which leads to an increased risk of accidents.
In the longer term, insomnia may have effects on the psyche and behavior. It can promote anxiety disorders and the abuse of addictive substances. There is also evidence that depression and insomnia may be mutually dependent.
Sleep disorders also leave their mark on physical health: according to a Spanish study, they contribute to the development of atherosclerosis. Colloquially, this is known as "calcified arteries". However, that is not all.
Sleep disorders can increase the risk of cardiovascular disease, which includes heart attacks and strokes, weight gain, and metabolic disorders such as type II diabetes. The same applies to neurodegenerative diseases such as Alzheimer's disease.
All these consequences make one thing clear: you should not take sleep disorders lightly, but protect your health with a deep, long sleep.
«Lack of sleep not only puts you in a bad mood, but also causes headaches and gastrointestinal problems. The immune system is weakened by sleep deprivation, as are concentration and attention. Daytime fatigue lowers performance and increases the risk of accidents at work or on the road.»
– Techniker Krankenkasse
DO I SUFFER FROM INSOMNIA? THIS IS HOW YOU KNOW.
If it takes you longer to fall asleep (again) every now and then, that doesn't necessarily mean anything. But at what point is a sleep disorder a sleep disorder?
THE FOLLOWING SYMPTOMS ARE CHARACTERIZED FOR THIS: You ...
- have difficulty falling asleep or staying asleep through the night
- you still feel tired after waking up are tired at noon,
- but can't fall asleep during your afternoon nap
- feel tired and irritable during the day
- can hardly concentrate on your tasks
... although you have the possibilities and circumstances to sleep well?
Short-term insomnia is said to occur when difficulties falling asleep or staying asleep occur at least three times a week over a period of at least four weeks.
If sleep problems persist for longer than three months, we are talking about chronic insomnia, also called long-term insomnia. A visit to the doctor is recommended at this point at the latest.
SLEEP DISORDERS - THE MOST IMPORTANT POINTS AT A GLANCE:
Every third German sleeps too little, every fourth has sleep problems.
The most common cause of sleep disorders is stress.
Good sleep hygiene can help against sleep disorders, but it is not a universal remedy.
Sleep disorders can result in illnesses such as depression and anxiety disorders.
Lack of sleep not only puts you in a bad mood, but also causes headaches and gastrointestinal problems.
The immune system is weakened by sleep deprivation, as are concentration and attention.
Fatigue during the day lowers performance and increases the risk of accidents at work or on the road.
GERMANY WANTS TO SLEEP BETTER. BUT HOW?
First of all, let's take a look at tips that you can implement very easily and that promise the greatest effect at the same time. You've probably already experienced that heavy, fatty food makes it difficult to fall asleep. The same goes for intense sports at late hours. Maybe you'll try not to eat and exercise too late in the coming days and observe how your sleep changes.
Rather unknown is the effect of "blue light" on your restful sleep. Blue light from your smartphone or smart TV reduces the production of the sleep hormone melatonin - and thus prevents you from getting tired in the evening. It's time to go to sleep, but you can't fall asleep, instead tossing and turning for hours or counting sheep. Organize your evening without electronic devices, so that your body gets the chance to produce enough sleep hormones to make you really tired.
You'll learn more about the important hormone melatonin in a moment. Before that, we would like to give you 5 more tips:
Sleep hygiene is another starting point if you want to sleep better and deeper in the future. Our best tips for sleep hygiene:
- Set fixed bedtimes
- Keep the temperature in the bedroom cool and ventilate it well
- Avoid caffeine 8 hours before sleeping
- Reduce the time of your afternoon nap to a maximum of 30 minutes
- Refrain from alcohol 3 hours before sleeping
You're about to learn how you can help your body sleep in a sustainable way. Before we tell you how to fall asleep faster, sleep well through the night and wake up refreshed, there's one more thing we think is important to say:
Many Germans turn to alcohol to fall asleep quickly. However, this is the wrong way to go about it: beer, wine and the like can shorten the time it takes to fall asleep. But in the second half of the night, wakefulness phases increase, so that the total sleep time decreases significantly.
Frequent waking phases during sleep lower the quality of sleep, says Prof. Thomas Pollmächer of the German Society for Psychiatry and Psychotherapy, Psychosomatics and Neurology (DGPPN).
Good sleep is when you can fall asleep quickly and stay asleep through the night. Now you can learn another proven method to help you sleep.
MORE REST WITH MELATONIN AND HEMP
In addition to healthy sleep hygiene and the other tips mentioned above, one hormone plays a crucial role in restful sleep: melatonin.
You can think of melatonin as the controller of our day-night rhythm. It's made in the diencephalon from the "happiness hormone" serotonin and sends signals to the body. The unmistakable message: it's time to get tired.
Unfortunately, the production of the hormone gets out of balance due to normal everyday life: stress, alcohol or tobacco consumption, shift work, certain medications or blue light are just a few troublemakers that ensure that too little melatonin is available.
The serious consequence: You no longer get really tired. You toss and turn in bed for hours instead of falling asleep quickly and gently.
To counteract this, it can be useful to supply the body with melatonin from the outside, for example as drops, capsules or spray. This saves you the frustration of falling asleep and ensures faster rest.
Melatonin does make us tired. But to stop the carousel of thoughts and head cinema, another component is needed. Here, too, nature offers a real help: the hemp plant.
Hemp extract is known for its calming effect by turning off the head cinema. It "sorts out" all the sleep-robbing thoughts in our head. Worries about sleeping late, poorly or too short are alleviated. Peace of mind returns.
In a 2019 study, a sleep-promoting effect of hemp could be confirmed under certain conditions; further research is still pending.
It is known that hemp extract has also been used for centuries, if not millennia, to treat sleep problems.
FALL ASLEEP AND STAY ASLEEP BETTER WITH THE "DREAM" TEAM HEMP & MELATONIN
VAAY combines melatonin with hemp. VAAY product developer Dr. Gabriela Olsanska explains why: "Hemp and melatonin form the perfect combination for falling asleep: hemp lets us relax mentally and the head merry-go-round turns more slowly. Melatonin, our natural sleep hormone, prepares our body for sleep: Body temperature drops, heartbeat becomes calmer."
The proven mix of hemp and melatonin allows both the body and the mind to rest. The perfect ingredients to fall asleep gently and wake up refreshed in the morning. A worthwhile product in this context is the "VAAY Hemp Sleep Plus". It contains a broad spectrum hemp extract, vitamin B6 and exactly 1 mg of melatonin per application. Exactly the dose that researchers say guarantees faster sleep. Your body can ideally absorb this sleep-promoting mix. This is ensured by the liposomal formulation, which makes the ingredients available to your body quickly.
«Hemp and melatonin is the perfect combination for falling asleep: hemp makes us mentally relax and the head carousel spin slower. Melatonin, our natural sleep hormone, prepares our body for sleep: The body temperature drops, the heartbeat becomes calmer.»
– Dr. Gabriela Olsanska
WHAT IS HEALTHY SLEEP, REST, AND SAFETY ON THE ROAD WORTH TO YOU?
200 euros a month? 100 euros a month?
If restful sleep is "only" worth 100 euros to you, then that would be over 3 euros a day.
We can reassure you: You can get the VAAY Hemp Sleep Spray Plus for a good night's sleep for less than a bottle of beer or a glass of red wine.
VAAY Hemp Sleep Spray Plus contains 30 ml of pure nature. The daily recommended dosage is four sprays, which converts to 0.6 ml. That means you'll sleep better for a whole 50 days - for a one-time cost of just €34.90.
That's just 70 cents you invest per day in better sleep.
The 3 main ingredients of VAAY Hemp Sleep Spray Plus:
1.5 mg of broad-spectrum hemp extract, which stops your mind carousel so you can fall asleep and stay asleep peacefully.
1 mg Melatonin, which shortens the time it takes to fall asleep (scientifically proven) so you can get to sleep faster.
0.7 mg of vitamin B6 (50% of the recommended daily intake), which contributes to normal nervous system function - including sleep.
These high-quality ingredients are in your evening dose to help you fall asleep quickly and gently.
HOW LONG ARE YOU GOING TO SLEEP BADLY AND WAKE UP TIRED?
Put your body and mind to rest now and consciously prepare for your restful sleep.
In VAAY Hemp Sleep Spray Plus, we've combined natural broad-spectrum hemp extract with melatonin and vitamin B6. The lab-tested formulation lets you drift into the land of dreams faster and sleep deeper.
It's how easy it is to get closer to your sleep:
Organize your evening in a relaxed way. Avoid upsetting activities like sports or intense media consumption. Quiet your body and mind and consciously prepare yourself for sleep. Then, about 30 minutes before bedtime, spray 4 pump shots into your mouth and keep the Hemp Sleep Spray Plus under your tongue for at least 90 seconds before swallowing. This is important so that the selected ingredients are optimally absorbed by your body, so that you glide faster and more gently into a restful sleep.
It's probably the easiest way to get a good night's sleep and an energetic day.
«Really helps me very well! I had difficulty falling asleep (especially brooding for hours), more often sleep paralysis. With the spray I can fall asleep within 30 minutes. The brooding remains, but after a while is simply overpowered by fatigue - a feeling which I did not know before! I am glad to have made this investment. Thank you! »
– Magdalena N.