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You can learn to sleep well


Photo: DESEO / Photononstop / Corbis

Asked for the sleep coach

Markus Kamps (39) is our expert for a restful night's sleep. He explains why it is often enough to change a little thing for better sleep

For two-thirds of Germans, the night is a nightmare . In part, medical conditions such as respiratory failure or Restless Legs Syndrome rob sleep. But more often, no specific reasons can be identified. Then professional sleep counselors can help and teach us to sleep . Markus Kamps (39), Preventologist and Sleep Coach from Goch am Niederrhein, is one. His credo: "Everyone can learn to sleep well again." Sounds exciting, we found. And wanted to know more.

Mr. Kamps, how did you sleep tonight?

Not good. Maybe because the holiday is due and my desk is still full. In addition, my hot water boiler is broken, that makes me think. But it does not hurt to sleep badly one night.

But if it happens more often, concerns are understandable, right?

Yes, yes. But it is very important not to misconceive yourself. Many do this. My most important task is therefore to enlighten: It is z. B. normal to wake up at night. For most it is a real aha experience to hear that.

Which reasons are behind sleep disorders?

From a medical point of view, a sleep disorder occurs when you are at least three hours awake for at least three nights for three weeks and do not feel well during the day. First point of contact is the family doctor . If organic reasons are excluded, there are two groups of affected persons: some, especially older people, are sitting up to the misconceptions just mentioned. They also do not know that the nature of our sleep changes with age. Because they have more rest during the day, they need less sleep. Instead, they always go to bed earlier and make things worse and worse. The second group are the younger ones, who are under great pressure to perform completely exhausted. They neglect sleep, cover exhaustion with coffee or cigarettes. So they come down hard in the evening or lie awake at night by the thought carousel.

Where does your consultation start?

The important thing is: Good sleep starts during the day. Those who take breaks during the day, sleep better. Even a nap of ten minutes of power-mapping can help. Try to think a little bit about the day in the power down at 14 o'clock. This way, the psyche can process things that would otherwise wake you up. You can also write a mini-diary in the evening. Write down three beautiful experiences, three things that annoyed you, and three things to do the next day. This helps. Usually it is enough not to miss his tired point. As banal as this sounds: many can not do it. The fault is often the sofa-sleep in front of the TV. Be sure to avoid it. For couples, most of the time, one person unconsciously takes over the helm, which is the time for bedtime. But people are different. Everyone should therefore listen to their internal clock. Often, good sleep is a timely matter.

When the worries circle at night: stay or get up?

First, lie down. Tell yourself that you also recover when you are not sleeping, just resting. Try to eliminate worries with fantasy iron. If it does not succeed, you will be up after 20 minutes at the latest. Otherwise, you associate negatives with the bed - and that should be avoided. Walk around the apartment, keeping your feet warm. Maybe clear up a little or sit by the window. Listening to music is often helpful. But be careful that such aids do not need to be constantly increased.

Where can you get a sleep coaching?

I mainly lecture or advise companies, eg. For example, on the subject of shift work and give as many of my colleagues and individual coaching. Patient labs are often offered to sleep laboratories in clinics. In addition, sleep schools help with various courses.

MORE INFO: www.kamps-services.de or www.schlafkampagne.de

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