Sleep problems? All information for you in a row

• Causes of sleep problems
• The consequences of sleep problems
• Insomnia
• Sleep cycle
• Sleep problems by age group
• Everything about a weighted blanket for sleep problems
• Tips that help with sleep problems

What are the causes of sleep problems? We can distinguish the causes into three types of factors: the predisposing, triggering, and maintaining factors.

For predisposing factors, you can think of genetic and personality traits. For example, consider a condition or illness.

Stressful life events, such as a divorce or job loss, a mental disorder, or a medical problem, can be categorized as triggering factors. These can acutely lead to insomnia. Does the triggering factor disappear? Then the sleep problem often resolves as well.

Lastly, there are the maintaining factors. These factors are not conducive to your sleep rhythm. You might think of lying in bed too long, frequently napping during the day, and worrying.

Do you worry in the evenings or at night? Reserve half an hour during the day to worry and write down your concerns. This way, you are less likely to think about them at night.

You can read more about the causes of sleep problems in our blog: Insomnia, causes and solutions.

Sleep problems due to stress

Stress is one of the most common triggering factors of insomnia. Do you experience a lot of stress or tension in your daily life? Then this can keep you awake, but also certainly make you sleep restlessly. Your subconscious takes this stress and tension into the night. Sleep problems due to stress can be resolved by addressing the cause of the stress.

Restless sleeping

Do you sleep restlessly? Restless sleeping is often a result of the above causes. A lot of tossing, sweating, and moving means that you do not sleep well and/or do not wake up refreshed. This can also lead to staying asleep problems.

Sleep problems can cause frustration

When you don't sleep well one night, you know that it makes you irritated and that it prevents you from concentrating well. But when you have sleep problems for a long time, it can also have other consequences, such as:

• forgetfulness
• weight gain
• aging of the skin
• depressive feelings
• decreased libido

People with a so-called insomnia disorder have problems with falling asleep or staying asleep at least three times a week for three months. As a result, they are so tired that they experience difficulties in their daily activities.

People who struggle with insomnia are tired, irritable, gloomy, or sleepy during the day and have difficulty concentrating and remembering. One in three people in the Netherlands sleeps poorly, but only 1 in 10 people has an insomnia disorder. Additionally, insomnia affects more women than men and is more common in older people.

Can you relate to the insomnia story? Then contact your general practitioner. Together with him or her, you can look for a good, suitable solution.

Your night’s rest consists of a sleep cycle that you go through four to six times per night. The sleep cycle lasts about 1.5 to two hours and consists of the following five phases.

Sleep phase 1: falling asleep phase

Phase one is the falling asleep phase. This phase ensures that you fall asleep. During the falling asleep phase, you float for a few minutes between being awake and asleep. During this time, brain activity decreases. Do you suffer from falling asleep problems? Then it means that you do not easily enter this phase. Stress and worries are often the cause of this.

Sleep phase 2: light sleep

After the falling asleep phase, the light sleep phase begins. And as the name suggests, you are not yet in deep sleep during this phase. However, you also do not wake up from small sounds in this sleep phase of about an hour.

Sleep phase 3: transition phase

Phase three is the transition phase. In this phase - which lasts about 5 minutes - you gradually fall into a deeper sleep. Your breathing becomes regular, your heart rate decreases, and your body relaxes.

Sleep phase 4: deep sleep

The transition phase eventually brings you into your deep sleep. You stay here for about 20 minutes. This is the most important phase because you rest well during it. Your deep sleep is also called delta sleep or slow-wave sleep. In the deep sleep phase, your body recovers optimally and builds energy for the next day.

Sleep phase 5: REM sleep

The REM sleep follows deep sleep and is also called dream sleep because you dream a lot in this phase. In this sleep phase, your heart rate and breathing become irregular. Your muscles are still completely relaxed, but your blood pressure rises. In this phase, you process information. Additionally, some of your experiences are stored in your long-term memory.

After the fifth sleep phase (REM sleep), you (unconsciously) wake up for a brief moment. Our body checks if there are any pain stimuli, if our bladder is not too full, and if the environment is safe. If something is not right, you wake up to take action. Is everything okay? Then you simply continue sleeping and start again at phase 1.

Sleep problems can occur at any age. However, a preschooler may experience different types of sleep problems than a teenager or adult. The causes and effects also vary greatly by age group. Therefore, we would like to explain the differences to you.

Insomnia in toddlers

A toddler experiences many different sleep problems; he or she does not want to sleep, does not want to be without mom or dad, or says that he or she is afraid to sleep. Does your toddler have sleep problems? This can have various reasons.

1. Your toddler is not tired. This depends on the level of activity during the day. So keep a close eye on this.
2. Your toddler is sick. Fortunately, this often resolves on its own. You can give your toddler a bit of extra attention if he or she is sleeping poorly due to illness, but make sure to return to your normal routine as soon as possible.
3. Your toddler has had too much screen time. More and more parents are using a tablet or TV to entertain their toddler. There's nothing wrong with that, as long as it stays within a limited screen time. Make sure your child does not look at screens, especially two hours before bedtime.
4. Your toddler is experiencing too many changes. A lot is changing in a toddler's life. For example, he or she may be going to preschool for the first time or getting a little brother or sister. These changes can manifest in resistance and defiance, even at bedtime. Discuss as much as possible with your child and make the bedtime routine a bit longer to allow for (extra) cuddle time.
5. Your toddler's body is changing. A toddler's body also undergoes many changes. For example, growing pains can cause your little one to sleep poorly. If in doubt, consult your general practitioner.

Sleep problems occur in every age category

Insomnia in children

Does your child suffer from sleep problems? That's not unusual at all. Between 15 to 30% of all children between 4 and 10 experience sleep problems. This includes issues with falling asleep, staying asleep, or sleeping in. Sleep problems are tough for both your child and you as a parent. Often, finding the right sleep rhythm is the solution.

Insomnia in teenagers

A teenager needs enough sleep for proper development, body growth, and to have sufficient energy. However, young people have a different biological clock than adults. They often have trouble getting up in the morning and can stay up late in the evening. When teenagers have to get up in the morning to go to school, they are often still tired. Sleep is very important for brain development. Read more about insomnia in teenagers in our blog.

Insomnia in adults

Insomnia in adults has various causes. The three most common are:

• Tensions or worries. This causes you to worry a lot and not be able to relax properly.
• Physical complaints. Complaints such as pain, itching, shortness of breath, or coughing can keep you awake.
• Psychological complaints. Think of anxiety or depression. Are you suffering from psychological complaints? Reach out to your general practitioner!

For each type of cause, a different approach is appropriate. For example, you can best discuss physical and psychological complaints with your doctor. Insomnia due to tension and worries often only goes away when the tension and/or worries disappear.

A weighted blanket is becoming increasingly popular among people who suffer from sleep problems. A weighted blanket can help you improve your sleep if, for example, you have difficulty falling asleep, find it hard to sleep deeply, or stay asleep. When you sleep poorly, you generally go through life unhappier. A weighted blanket helps you live healthier and happier. Read here how a weighted blanket works.

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Weighted blanket in summer vs. winter

You can use a weighted blanket in summer and winter. When you want to use the weighted blanket in summer, you can ensure that the blanket is airy and not too warm by using a good bamboo protective cover.

In winter, you want some extra warmth from the weighted blanket. In this case, you can opt for a winter cover. Additionally, it is advisable to place an extra duvet over your weighted blanket. The weight of the weighted blanket will still press on your body, and the extra duvet provides additional warmth. This way, you can also use a weighted blanket in winter.

After reading this article, you will know everything about insomnia, but we haven't told you much about promoting a good night's sleep. In addition to using a weighted blanket, the tips below will help you with sleep problems.

1. Go to bed at a fixed time every evening

Go to bed at a fixed time every day and get up at a fixed time. Additionally, it helps to get up immediately when you wake up in the morning. This stimulates your sleep cycle.

2. Don't take a nap during the day

Preferably, do not nap during the day. This means you won't be tired in the evening. Can't manage that? Then nap a maximum of once a day, preferably before 3:00 PM and not longer than twenty minutes.

3. Go outside more often

By being outside in daylight, you will fall asleep more easily in the evening.

4. Tire your body out by moving

Visit the gym, go for a walk or bike ride. However, limit raising your heart rate in the hours before going to sleep.

5. Ensure a dark, quiet, and cool bedroom

The ideal temperature is between 16 and 18 degrees, but this can vary from person to person. If the room cannot be made quiet or dark? Use earplugs and a sleep mask if necessary.

6. Don't drink caffeine or alcohol before going to sleep

Don't drink caffeine 6 hours before going to sleep. Caffeine is found in drinks like coffee, cola, and energy drinks. And also in black tea, green tea, and iced tea. For example, drink herbal tea, water, or decaffeinated coffee.

Additionally, it is also not advisable to drink alcohol before going to sleep. Alcohol helps you fall asleep faster, but you sleep less deeply and wake up extra early.

7. Don't eat a heavy meal before going to bed

Eating a heavy meal gives your body a lot of work to digest it. This keeps you awake. But being hungry also keeps you awake. So when you are hungry, it is advisable to eat something small before going to sleep.

8. Do a calming activity before sleeping

Do something calming before going to sleep. Take plenty of time to wind down the day. You can listen to calming music, take a walk, or do an exercise to relax.

9. Look at a screen less

Don't look at your mobile, tablet, or TV before going to sleep. And limit your screen time during the day. The light from the screen keeps you awake longer. Try to turn off your phone in the evening and keep it out of the bedroom. It is therefore advisable to buy a 'normal' alarm clock so that you don't have to use your phone as an alarm.

After reading this article, you will know everything about sleep problems. If you have any questions, feel free to contact us. We are happy to help you.