Sleep disturbance due to jet lag
Jet lag can lead to sleep disorders after a long journey by plane. These can manifest themselves both as difficulties falling asleep and sleeping through the night. At the same time, tiredness often occurs in addition to the sleep disturbances during the day.
The body of each person is subject to its own time-of-day dependent rhythm, the so-called circadian rhythm. This rhythm controls both the sleeping and eating habits. The time change brings this rhythm in disarray, but after a few days the body gets used to the new time.
A first therapeutic approach must be the improvement of the so-called “sleep hygiene”. This means that the patient must analyze whether he or she observes the following rules regarding sleep: The goal of the implementation and observance of these rules is that the bed becomes a stimulus that serves only one purpose – to sleep. Often enough, the bed is a symbol of sleepless nights and frustration.
Keeping to the rising hours is a good way to train the body to a rhythm. Sleeping in or taking a nap during the day is restful for the moment, but it also guarantees another bad night.For detailed information on this topic, please refer to Progressive Muscle Relaxation according to Jacobson. More information on this topic can be found under: progressive muscle relaxation In addition to progressive muscle relaxation, the following methods can be helpful: Various techniques from behavior therapy (in combination with the above-mentioned options) have also proven to be helpful.
Paradoxical intervention: the patient lies down in his bed and “forbids” himself to fall asleep, so to speak (Of course, he does this only mentally.) Thought stop: With this technique the patient learns e.g. a neutral word which helps him to “stop” unpleasant thoughts Cognitive restructuring: Often patients with sleep disorders are kept awake by irrational thoughts. “If I don’t fall asleep immediately now, I won’t be able to pass the exam tomorrow anyway” “Everyone always needs at least 8 hours of sleep.
“This is a good way to work therapeutically, so that the tormenting aspect of such thoughts finally disappears. It must be mentioned here that there are of course a variety of situations and disorders where a drug treatment of the sleep disorder is correct and necessary. In most cases, sleep disorders can be treated well with light herbal medicines.
The therapy with valerian and the grape silver candle is in the foreground here. Both the valerian and the grape silver candle have a calming effect and thus promote sleep. While the effect of valerian starts directly, the grape silver candle only works after a longer regular intake.
Therefore the grape silver candle is not suitable for acute sleep disorders. If these herbal remedies also do not show any effect and the sleep disturbances continue to exist, there are of course also different sleeping remedies. However, these should or must be prescribed by a doctor.
- Sleep Hygiene
- Sleep better
- Autogenic Training
- Hypnosis
- Meditation
- Yoga
- “I only go to bed when I’m tired. “
- “I use my bed only for sleeping and nothing else. “
- “If I can’t sleep, I get up again and occupy myself outside the bed and lie down again when I want to.
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- “I get up again and again when I am not asleep. “
- “I always get up at the same time. It doesn’t matter how many hours I have slept at night. The same applies to going to bed.
- “I never sleep during the day! “
