Sleep problems? All the information for you at a glance

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

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

Predisposing factors include genetic and personality traits. For example, think of a condition or illness.

Stressful life events, such as a divorce or dismissal, a psychological disorder, or a medical problem, can be classified as triggering factors. These can acutely lead to insomnia. If the triggering factor disappears, the sleep problem often goes away as well.

Finally, there are the maintaining factors. These factors are not conducive to your sleep rhythm. For example, you can think of lying in bed too long, frequent daytime napping, and worrying.

Do you worry in the evening or at night? Reserve half an hour during the day to worry and write down your concerns. This reduces the chance that you will have 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 caused by stress

Stress is one of the most common triggers of insomnia. Do you experience a lot of stress or tension in your daily life? This can keep you awake and certainly cause restless sleep. 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 sleep

Do you sleep restlessly? Restless sleep is often a result of the causes mentioned above. Tossing, sweating, and moving a lot can prevent you from sleeping well and/or waking up refreshed. This can also cause trouble staying asleep.

Sleep problems can cause frustration

When you do not sleep well one night, you know it makes you irritated and causes you to have trouble concentrating. But when you suffer from sleep problems for a long time, it can also have other consequences, such as:

• forgetfulness
• weight gain
• aging of the skin
• depressive feelings
• lowering of your libido

People with a so-called insomnia disorder have problems 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 suffer from 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.

Do you identify with 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. Brain activity decreases during this time. Do you suffer from falling asleep problems? Then it means you do not easily enter this phase. Stress and worries are often the cause.

Sleep phase 2: light sleep

After the falling asleep phase, the light sleep phase begins. And as the name suggests, you are not yet sleeping deeply in this phase. Still, you do not wake up from small noises during 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 fall into a deeper sleep. Your breathing becomes regular, your heart rate slows down, and your body relaxes.

Sleep phase 4: the 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 up energy for the next day.

Sleep phase 5: The 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, part of your experiences is stored in your long-term memory.

After the fifth sleep phase (REM sleep), you (unconsciously) wake up very briefly. Our body then checks if there are no pain signals, if our bladder is not too full, and if the environment is safe. If something is wrong, you wake up to take action. Everything okay? Then you simply continue sleeping and start again at phase 1.

Sleep problems affect all ages. Yet a preschooler can experience different types of sleep problems than a teenager or adult. The causes and consequences also vary greatly by age phase. That is why 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 he or she is afraid to sleep. Does your toddler have sleep problems? Then this can have various causes.

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 passes on its own. You may give your toddler some extra attention if he or she sleeps poorly due to illness, but make sure to return to your normal routine as soon as possible.
3. Your toddler has had a lot of screen time. More and more parents use a tablet or TV to entertain their toddler. Nothing wrong with that, as long as screen time remains limited. Especially avoid letting your child watch screens two hours before bedtime.
4. Your toddler is experiencing too many changes. A lot changes in a toddler's life. For instance, he or she might be going to preschool for the first time or getting a brother or sister. These changes can manifest as resistance and defiance, also at bedtime. Discuss as much as possible with your child and make the bedtime routine a bit longer to spend (extra) time cuddling.
5. Your toddler's body is changing. A toddler's body also undergoes many changes. For example, growing pains can cause your child to sleep poorly. If in doubt, consult your doctor.

Sleep problems occur in every age category

Insomnia in children

Does your child suffer from sleep problems? That is not unusual at all. Between 15 to 30% of all children between 4 and 10 suffer from sleep problems. Think of problems 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. Yet young people have a different biological clock than adults. They have difficulty 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? Contact your GP!

Each type of cause requires a different approach. For example, physical and psychological complaints are best discussed with your doctor. Insomnia caused by stress and worries often only goes away when the stress and/or worries disappear.

A weighted blanket is becoming increasingly popular among people who suffer from sleep problems. A weighted blanket can help you if you want to improve your sleep, for example if you have difficulty falling asleep, find it hard to sleep deeply, or to 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. If you want to use the weighted blanket in summer, you can ensure 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 choose a winter cover. Additionally, it is advisable to place an extra duvet over your weighted blanket. The weight of the weighted blanket continues to press on your body, and with the extra duvet, you have additional warmth. This way, you can also use a weighted blanket in winter.

After reading this article, you know everything about insomnia, but we haven’t told you much yet about promoting a good night’s sleep. Besides using a weighted blanket, the tips below 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. Also, it helps to get up immediately when you wake up in the morning. This stimulates your sleep cycle.

2. Do not nap during the day

Preferably do not nap during the day. This causes you not to be tired in the evening. Can’t manage that? Then nap at most once a day, preferably before 3:00 PM and no longer than twenty minutes.

3. Go outside more often

Being outside in daylight helps you 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 per person. If the room cannot be made quiet or dark, consider using earplugs and a sleep mask.

6. Do not drink caffeine or alcohol before going to sleep

Do not drink caffeine 6 hours before going to sleep. Caffeine is found in drinks such as coffee, cola, and energy drinks. Also in black tea, green tea, and iced tea. For example, drink herbal tea, water, or decaffeinated coffee.

In addition, 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. Do not 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 hunger also keeps you awake. So if you are hungry, it is advisable to eat something small before going to sleep.

8. Do a calming activity before sleeping

Do something that calms you down before going to sleep. Take plenty of time to wind down the day. For example, you can listen to calm music, take a walk, or do an exercise to relax.

9. Look less at a screen

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 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.