1. Gehen Sie jede Nacht zur gleichen Zeit schlafen und stehen Sie jeden Morgen zur gleichen Zeit auf, auch an den Wochenenden.<\/p>\n
2. Machen Sie kein Nickerchen nach 3 p.m und nicken Sie nicht l\u00e4nger als 20 Minuten.<\/p>\n
3. Bleiben Sie sp\u00e4t am Tag von Koffein und Alkohol fern.<\/p>\n
4. Vermeiden Sie Nikotin vollst\u00e4ndig..<\/p>\n
5. Erhalten Sie regelm\u00e4\u00dfige Bewegung, aber nicht innerhalb von 2-3 Stunden vor dem Schlafengehen.<\/p>\n
6. Essen Sie keine schwere Mahlzeit sp\u00e4t am Tag. Ein leichter Snack vor dem Schlafengehen ist in Ordnung.<\/p>\n
7. Machen Sie Ihr Schlafzimmer komfortabel, dunkel, ruhig und nicht zu warm oder kalt.<\/p>\n
8. Folgen Sie einer Routine, um Ihnen zu helfen, vor dem Schlafengehen zu entspannen (z. B. Lesen oder Musik h\u00f6ren). Schalten Sie den Fernseher und andere Bildschirme mindestens eine Stunde vor dem Schlafengehen aus.<\/p>\n
9. Wenn Sie nach 20 Minuten nicht einschlafen k\u00f6nnen, tun Sie etwas Beruhigendes, bis Sie sich schl\u00e4frig f\u00fchlen, wie lesen oder leise Musik h\u00f6ren.<\/p>\n
10.Sprechen Sie mit einem Arzt, wenn Sie weiterhin Schlafst\u00f6rungen haben.<\/p>\n
Besonderes Problem f\u00fcr Jugendliche:<\/strong> Um diese zu \u00fcberwinden, k\u00f6nnen Teens versuchen:<\/strong> 2. Verbot von All-Nighters (Lassen Sie die Hausaufgaben nicht f\u00fcr die letzte Minute!)<\/p>\n 3. Schreiben in ein Tagebuch oder auf eine To-Do-Liste kurz vor dem Schlafengehen, um Stress zu reduzieren<\/p>\n 4. Schlafen nicht mehr als 2 Stunden sp\u00e4ter am Wochenende morgens als an Wochentagen morgens.<\/p>\n \n","protected":false},"excerpt":{"rendered":" 1. Gehen Sie jede Nacht zur gleichen Zeit schlafen und stehen Sie jeden Morgen zur gleichen Zeit auf, auch an 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Schlafprobleme sind ein besonderes Anliegen f\u00fcr Jugendliche. Der durchschnittliche Teenager braucht ca. 9 Stunden Schlaf pro Nacht. Kinder und Jugendliche, die nicht so viel bekommen, k\u00f6nnen Probleme haben, mit anderen auszukommen. Sie k\u00f6nnen sich w\u00fctend und impulsiv f\u00fchlen, Stimmungsschwankungen haben, sich traurig oder deprimiert f\u00fchlen oder keine Motivation haben. Sie k\u00f6nnen auch Probleme haben, Aufmerksamkeit zu schenken, und sie k\u00f6nnen niedrigere Noten bekommen und f\u00fchlen sich gestresst.<\/span><\/p>\n
1. Vermeiden Sie Bildschirmzeit mindestens eine Stunde vor dem Schlafengehen.<\/span><\/p>\n