Are You Struggling with Difficulty Falling Asleep or Staying Asleep

Are you experiencing persistent sleep problems that have not been resolved? It’s only when sleep is lacking that its importance becomes evident. Many people long for uninterrupted sleep. Find out in our guide how you can improve your sleep.

Symptoms of Sleep Disorders

If you’re experiencing sleep disturbances, the following symptoms may be noticeable:

• Difficulty falling asleep (lying awake for more than 20 minutes).
• Frequent awakenings during the night and prolonged wakefulness.
• Early morning awakenings and difficulty returning to sleep.

Sleep disturbances not only affect nighttime rest but also impact the following day due to fatigue. Healthy sleep is essential for overall well-being.

Causes of Sleep Disorders


There are numerous reasons for chronic sleep disturbances:

• Night shifts and working during the night.
• Excessive consumption of alcohol, nicotine, or caffeine.
• Jet lag due to travel.
• Stress or relationship and job-related pressures.
• Physical issues like infections, fever, or pain.
• Mental health conditions such as depression.
• Side effects of medications.
• Hormonal changes during menopause in women.
• Natural reduction in sleep as one ages.

Prevention of Sleep Problems

• Establish a consistent sleep cycle: To ensure a good night’s sleep, it’s helpful to establish a regular sleep-wake cycle. This cycle is primarily regulated by melatonin, a hormone in our body. Typically, melatonin production begins between 7:30 PM and 9:30 PM and peaks between 1:00 AM and 3:00 AM. When melatonin levels rise, it’s a sign that it’s time to sleep. Try to go to bed and wake up at the same time regularly so that your body becomes accustomed to it.
  
• Create a sleep-promoting environment: The sleep environment plays a significant role in restful sleep. Factors such as mattress firmness, darkness, room temperature, and noise can affect sleep quality. Therefore, design your bedroom in a way that makes you comfortable. An ideal sleep temperature is around 18°C (65°F). Keep the room as dark as possible to avoid disrupting melatonin production – dark curtains or a sleep mask can help with this. Quietness also promotes sleep. Avoid noise or use earplugs if needed.
  
• Optimize your dietary habits: Avoid eating right before bedtime. Favor light meals in the evening, such as fruits or cooked vegetables. Avoid going to bed with an empty or overly full stomach. Heavy meals can disrupt sleep because the body is busy with digestion. Alcohol, nicotine, or caffeine can also cause short-term sleep problems.
  
• Screen time before bedtime: There’s a belief that the light from screens can affect the sleep cycle. This has not been conclusively confirmed by science yet, but the blue light emitted by electronic displays might indeed be disruptive. Blue light suppresses melatonin production and can make it harder to fall asleep. Alternatively, you could read relaxing yet entertaining books before bedtime.
  
• Develop evening routines: Incorporate a 10- to 30-minute evening walk into your daily routine, ideally on the same route each time, or engage in some yoga or breathing exercises to prepare yourself for sleep.

What Can You Do Quickly to Address Sleep Disorders?

• Drink warm milk or herbal sleep tea if you have difficulty falling asleep.
• Herbal remedies like valerian, hops, St. John’s Wort, or passionflower can have calming effects.

Natural Therapy Options for Sleep Disorders

When conventional treatments and medications are not effective or have too severe side effects, cannabinoid therapy can be an alternative. Medical cannabis can help accelerate falling asleep and promote uninterrupted sleep. It can reduce stress during the day and have a calming effect, especially when sleep disorders are a comorbidity of other conditions.

Cannabinoid therapy can:

• Ensure a restful and rejuvenating sleep.
• Reduce stress and allow the body to relax.
• Have fewer side effects than traditional sleep medications.

We Provide Comprehensive and Individualized Consultation

For individualized consultation, please visit us at Medrosan Pharmacy located near the Kunsthaus in Zurich. We look forward to introducing you to various approaches to address sleep issues. Alternatively, you can also schedule an appointment directly with our partner and physician, Nicolai Berardi, online to learn more about the possibilities of medical cannabis therapy.