![\"\"](\"https:\/\/i0.wp.com\/freakoffitness.com\/wp-content\/uploads\/2020\/07\/9432-scaled.jpg?ssl=1\")
<\/figure>\nLegen Sie nicht mehr als acht Stunden f\u00fcr den Schlaf beiseite. Die empfohlene Schlafmenge f\u00fcr einen gesunden Erwachsenen betr\u00e4gt mindestens sieben Stunden. Die meisten Menschen brauchen nicht mehr als acht Stunden im Bett, um dieses Ziel zu erreichen.<\/p>\n
Gehen Sie ins Bett und stehen Sie jeden Tag zur gleichen Zeit auf. Versuchen Sie, den Unterschied in Ihrem Schlafplan an Wochenabenden und Wochenenden auf nicht mehr als eine Stunde zu begrenzen. Konsequent zu sein verst\u00e4rkt den Schlaf-Wach-Zyklus Ihres K\u00f6rpers.<\/p>\n
Wenn Sie nicht innerhalb von etwa 20 Minuten einschlafen, verlassen Sie Ihr Schlafzimmer und tun Sie etwas Entspannendes. Lesen oder h\u00f6ren Sie beruhigende Musik. Gehen Sie zur\u00fcck ins Bett, wenn Sie m\u00fcde sind. Wiederholen Sie dies bei Bedarf.<\/p>\n
2. Achten Sie darauf, was Sie essen und trinken<\/h3>\n![\"\"](\"https:\/\/www.thevitalbeat.ca\/media\/images\/Canadas_food_guide_plate_gSEwRqO.width-1000.png\")
<\/figure>\nGehen Sie nicht hungrig oder ausgestopft ins Bett. Vermeiden Sie insbesondere schwere oder gro\u00dfe Mahlzeiten innerhalb weniger Stunden vor dem Schlafengehen. Ihr Unbehagen k\u00f6nnte Sie auf dem Laufenden halten.<\/p>\n
Auch Nikotin, Koffein und Alkohol verdienen Vorsicht. Die stimulierende Wirkung von Nikotin und Koffein dauert Stunden, um sich abzunutzen und kann verheerende Auswirkungen auf den qualit\u00e4tsvollen Schlaf haben. Und auch wenn Alkohol Sie schl\u00e4frig f\u00fchlen k\u00f6nnte, kann es den Schlaf sp\u00e4ter in der Nacht st\u00f6ren.<\/p>\n
3. Erstellen Sie eine erholsame Umgebung<\/h3>\n![\"\"](\"https:\/\/thrive.tips\/wp-content\/uploads\/2019\/12\/Create-a-restful-environment.jpg\")
<\/figure>\nErstellen Sie ein Zimmer, das ideal zum Schlafen ist. Oft bedeutet dies k\u00fchl, dunkel und leise. Die Exposition gegen\u00fcber Licht k\u00f6nnte es schwieriger machen, einzuschlafen. Vermeiden Sie eine l\u00e4ngere Verwendung von Licht emittierenden Bildschirmen kurz vor dem Schlafengehen. Erw\u00e4gen Sie die Verwendung von raumverdunkelnden Schattierungen, Ohrst\u00f6pseln, einem L\u00fcfter oder anderen Ger\u00e4ten, um eine Umgebung zu schaffen, die Ihren Anforderungen entspricht.<\/p>\n
Beruhigende Aktivit\u00e4ten vor dem Schlafengehen, wie ein Bad nehmen oder Entspannungstechniken verwenden, k\u00f6nnte einen besseren Schlaf f\u00f6rdern.<\/p>\n
4. Tags\u00fcber Nickerchen begrenzen<\/h3>\n![\"\"](\"https:\/\/www.sciencealert.com\/images\/2019-09\/processed\/human-napping_1024.jpg\")
<\/figure>\nLange Tagesschl\u00e4fchen k\u00f6nnen den Nachtschlaf st\u00f6ren. Wenn Sie sich f\u00fcr ein Nickerchen entscheiden, beschr\u00e4nken Sie sich auf bis zu 30 Minuten und vermeiden Sie dies sp\u00e4t am Tag.<\/p>\n
Wenn Sie jedoch nachts arbeiten, m\u00fcssen Sie m\u00f6glicherweise sp\u00e4t am Tag vor der Arbeit ein Nickerchen machen, um Ihre Schlafschulden auszugleichen.<\/p>\n
5. Nehmen Sie k\u00f6rperliche Aktivit\u00e4t in Ihren Alltag auf<\/h3>\n![\"\"](\"https:\/\/i0.wp.com\/wallur.com\/wp-content\/uploads\/2016\/12\/fitnessf-background-2.jpg?fit=1920%2C1080\")
<\/figure>\nRegelm\u00e4\u00dfige k\u00f6rperliche Aktivit\u00e4t kann einen besseren Schlaf f\u00f6rdern. Vermeiden Sie es jedoch, zu nah am Schlafengehen aktiv zu sein.<\/p>\n![\"\"](\"https:\/\/media.springernature.com\/lw685\/springer-static\/image\/art%3A10.1038%2Fs41562-019-0559-9\/MediaObjects\/41562_2019_559_Figa_HTML.jpg\")
<\/figure>\nAuch die Zeit, die t\u00e4glich drau\u00dfen verbracht wird, kann hilfreich sein.<\/p>\n
6. Sorgen verwalten<\/h3>\n![\"\"](\"https:\/\/ounews.co\/wp-content\/uploads\/2020\/05\/shutterstock_522885751-e1589291003788.jpg\")
<\/figure>\nVersuchen Sie, Ihre Sorgen oder Sorgen vor dem Schlafengehen zu l\u00f6sen. Jot herunter, was dir im Kopf ist, und setzisst es dann f\u00fcr morgen beiseite.<\/p>\n
Stressmanagement kann helfen. Beginnen Sie mit den Grundlagen, z. B. Organisieren, Festlegen von Priorit\u00e4ten und Delegieren von Aufgaben. Meditation kann auch Angst lindern.<\/p>\n
Wissen Sie, wann Sie Ihren Arzt kontaktieren sollten<\/h3>\n![\"\"](\"https:\/\/www.wikihow.com\/images\/6\/60\/Find-a-Nursing-Home-for-a-Senior-Step-7.jpg\")
<\/figure>\nFast jeder hat eine gelegentliche schlaflose Nacht \u2013 aber wenn Sie oft Schlafprobleme haben, wenden Sie sich an Ihren Arzt. Identifizieren und Behandeln von zugrunde liegenden Ursachen kann Ihnen helfen, den besseren Schlaf zu bekommen, den Sie verdienen.<\/p>\n","protected":false},"excerpt":{"rendered":"
Denken Sie an alle Faktoren, die eine gute Nachtruhe beeintr\u00e4chtigen k\u00f6nnen \u2013 von Arbeitsstress und famili\u00e4ren Pflichten bis hin zu […]<\/p>\n","protected":false},"author":1,"featured_media":3707,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nGehen Sie nicht hungrig oder ausgestopft ins Bett. Vermeiden Sie insbesondere schwere oder gro\u00dfe Mahlzeiten innerhalb weniger Stunden vor dem Schlafengehen. Ihr Unbehagen k\u00f6nnte Sie auf dem Laufenden halten.<\/p>\n
Auch Nikotin, Koffein und Alkohol verdienen Vorsicht. Die stimulierende Wirkung von Nikotin und Koffein dauert Stunden, um sich abzunutzen und kann verheerende Auswirkungen auf den qualit\u00e4tsvollen Schlaf haben. Und auch wenn Alkohol Sie schl\u00e4frig f\u00fchlen k\u00f6nnte, kann es den Schlaf sp\u00e4ter in der Nacht st\u00f6ren.<\/p>\n
3. Erstellen Sie eine erholsame Umgebung<\/h3>\n<\/figure>\nErstellen Sie ein Zimmer, das ideal zum Schlafen ist. Oft bedeutet dies k\u00fchl, dunkel und leise. Die Exposition gegen\u00fcber Licht k\u00f6nnte es schwieriger machen, einzuschlafen. Vermeiden Sie eine l\u00e4ngere Verwendung von Licht emittierenden Bildschirmen kurz vor dem Schlafengehen. Erw\u00e4gen Sie die Verwendung von raumverdunkelnden Schattierungen, Ohrst\u00f6pseln, einem L\u00fcfter oder anderen Ger\u00e4ten, um eine Umgebung zu schaffen, die Ihren Anforderungen entspricht.<\/p>\n
Beruhigende Aktivit\u00e4ten vor dem Schlafengehen, wie ein Bad nehmen oder Entspannungstechniken verwenden, k\u00f6nnte einen besseren Schlaf f\u00f6rdern.<\/p>\n
4. Tags\u00fcber Nickerchen begrenzen<\/h3>\n<\/figure>\nLange Tagesschl\u00e4fchen k\u00f6nnen den Nachtschlaf st\u00f6ren. Wenn Sie sich f\u00fcr ein Nickerchen entscheiden, beschr\u00e4nken Sie sich auf bis zu 30 Minuten und vermeiden Sie dies sp\u00e4t am Tag.<\/p>\n
Wenn Sie jedoch nachts arbeiten, m\u00fcssen Sie m\u00f6glicherweise sp\u00e4t am Tag vor der Arbeit ein Nickerchen machen, um Ihre Schlafschulden auszugleichen.<\/p>\n
5. Nehmen Sie k\u00f6rperliche Aktivit\u00e4t in Ihren Alltag auf<\/h3>\n<\/figure>\nRegelm\u00e4\u00dfige k\u00f6rperliche Aktivit\u00e4t kann einen besseren Schlaf f\u00f6rdern. Vermeiden Sie es jedoch, zu nah am Schlafengehen aktiv zu sein.<\/p>\n<\/figure>\nAuch die Zeit, die t\u00e4glich drau\u00dfen verbracht wird, kann hilfreich sein.<\/p>\n
6. Sorgen verwalten<\/h3>\n<\/figure>\nVersuchen Sie, Ihre Sorgen oder Sorgen vor dem Schlafengehen zu l\u00f6sen. Jot herunter, was dir im Kopf ist, und setzisst es dann f\u00fcr morgen beiseite.<\/p>\n
Stressmanagement kann helfen. Beginnen Sie mit den Grundlagen, z. B. Organisieren, Festlegen von Priorit\u00e4ten und Delegieren von Aufgaben. Meditation kann auch Angst lindern.<\/p>\n
Wissen Sie, wann Sie Ihren Arzt kontaktieren sollten<\/h3>\n<\/figure>\nFast jeder hat eine gelegentliche schlaflose Nacht \u2013 aber wenn Sie oft Schlafprobleme haben, wenden Sie sich an Ihren Arzt. Identifizieren und Behandeln von zugrunde liegenden Ursachen kann Ihnen helfen, den besseren Schlaf zu bekommen, den Sie verdienen.<\/p>\n","protected":false},"excerpt":{"rendered":"
Denken Sie an alle Faktoren, die eine gute Nachtruhe beeintr\u00e4chtigen k\u00f6nnen \u2013 von Arbeitsstress und famili\u00e4ren Pflichten bis hin zu […]<\/p>\n","protected":false},"author":1,"featured_media":3707,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nErstellen Sie ein Zimmer, das ideal zum Schlafen ist. Oft bedeutet dies k\u00fchl, dunkel und leise. Die Exposition gegen\u00fcber Licht k\u00f6nnte es schwieriger machen, einzuschlafen. Vermeiden Sie eine l\u00e4ngere Verwendung von Licht emittierenden Bildschirmen kurz vor dem Schlafengehen. Erw\u00e4gen Sie die Verwendung von raumverdunkelnden Schattierungen, Ohrst\u00f6pseln, einem L\u00fcfter oder anderen Ger\u00e4ten, um eine Umgebung zu schaffen, die Ihren Anforderungen entspricht.<\/p>\n
Beruhigende Aktivit\u00e4ten vor dem Schlafengehen, wie ein Bad nehmen oder Entspannungstechniken verwenden, k\u00f6nnte einen besseren Schlaf f\u00f6rdern.<\/p>\n
4. Tags\u00fcber Nickerchen begrenzen<\/h3>\n<\/figure>\nLange Tagesschl\u00e4fchen k\u00f6nnen den Nachtschlaf st\u00f6ren. Wenn Sie sich f\u00fcr ein Nickerchen entscheiden, beschr\u00e4nken Sie sich auf bis zu 30 Minuten und vermeiden Sie dies sp\u00e4t am Tag.<\/p>\n
Wenn Sie jedoch nachts arbeiten, m\u00fcssen Sie m\u00f6glicherweise sp\u00e4t am Tag vor der Arbeit ein Nickerchen machen, um Ihre Schlafschulden auszugleichen.<\/p>\n
5. Nehmen Sie k\u00f6rperliche Aktivit\u00e4t in Ihren Alltag auf<\/h3>\n<\/figure>\nRegelm\u00e4\u00dfige k\u00f6rperliche Aktivit\u00e4t kann einen besseren Schlaf f\u00f6rdern. Vermeiden Sie es jedoch, zu nah am Schlafengehen aktiv zu sein.<\/p>\n<\/figure>\nAuch die Zeit, die t\u00e4glich drau\u00dfen verbracht wird, kann hilfreich sein.<\/p>\n
6. Sorgen verwalten<\/h3>\n<\/figure>\nVersuchen Sie, Ihre Sorgen oder Sorgen vor dem Schlafengehen zu l\u00f6sen. Jot herunter, was dir im Kopf ist, und setzisst es dann f\u00fcr morgen beiseite.<\/p>\n
Stressmanagement kann helfen. Beginnen Sie mit den Grundlagen, z. B. Organisieren, Festlegen von Priorit\u00e4ten und Delegieren von Aufgaben. Meditation kann auch Angst lindern.<\/p>\n
Wissen Sie, wann Sie Ihren Arzt kontaktieren sollten<\/h3>\n<\/figure>\nFast jeder hat eine gelegentliche schlaflose Nacht \u2013 aber wenn Sie oft Schlafprobleme haben, wenden Sie sich an Ihren Arzt. Identifizieren und Behandeln von zugrunde liegenden Ursachen kann Ihnen helfen, den besseren Schlaf zu bekommen, den Sie verdienen.<\/p>\n","protected":false},"excerpt":{"rendered":"
Denken Sie an alle Faktoren, die eine gute Nachtruhe beeintr\u00e4chtigen k\u00f6nnen \u2013 von Arbeitsstress und famili\u00e4ren Pflichten bis hin zu […]<\/p>\n","protected":false},"author":1,"featured_media":3707,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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<\/figure>\nLange Tagesschl\u00e4fchen k\u00f6nnen den Nachtschlaf st\u00f6ren. Wenn Sie sich f\u00fcr ein Nickerchen entscheiden, beschr\u00e4nken Sie sich auf bis zu 30 Minuten und vermeiden Sie dies sp\u00e4t am Tag.<\/p>\n
Wenn Sie jedoch nachts arbeiten, m\u00fcssen Sie m\u00f6glicherweise sp\u00e4t am Tag vor der Arbeit ein Nickerchen machen, um Ihre Schlafschulden auszugleichen.<\/p>\n
5. Nehmen Sie k\u00f6rperliche Aktivit\u00e4t in Ihren Alltag auf<\/h3>\n<\/figure>\nRegelm\u00e4\u00dfige k\u00f6rperliche Aktivit\u00e4t kann einen besseren Schlaf f\u00f6rdern. Vermeiden Sie es jedoch, zu nah am Schlafengehen aktiv zu sein.<\/p>\n<\/figure>\nAuch die Zeit, die t\u00e4glich drau\u00dfen verbracht wird, kann hilfreich sein.<\/p>\n
6. Sorgen verwalten<\/h3>\n<\/figure>\nVersuchen Sie, Ihre Sorgen oder Sorgen vor dem Schlafengehen zu l\u00f6sen. Jot herunter, was dir im Kopf ist, und setzisst es dann f\u00fcr morgen beiseite.<\/p>\n
Stressmanagement kann helfen. Beginnen Sie mit den Grundlagen, z. B. Organisieren, Festlegen von Priorit\u00e4ten und Delegieren von Aufgaben. Meditation kann auch Angst lindern.<\/p>\n
Wissen Sie, wann Sie Ihren Arzt kontaktieren sollten<\/h3>\n<\/figure>\nFast jeder hat eine gelegentliche schlaflose Nacht \u2013 aber wenn Sie oft Schlafprobleme haben, wenden Sie sich an Ihren Arzt. Identifizieren und Behandeln von zugrunde liegenden Ursachen kann Ihnen helfen, den besseren Schlaf zu bekommen, den Sie verdienen.<\/p>\n","protected":false},"excerpt":{"rendered":"
Denken Sie an alle Faktoren, die eine gute Nachtruhe beeintr\u00e4chtigen k\u00f6nnen \u2013 von Arbeitsstress und famili\u00e4ren Pflichten bis hin zu 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<\/figure>\nRegelm\u00e4\u00dfige k\u00f6rperliche Aktivit\u00e4t kann einen besseren Schlaf f\u00f6rdern. Vermeiden Sie es jedoch, zu nah am Schlafengehen aktiv zu sein.<\/p>\n Auch die Zeit, die t\u00e4glich drau\u00dfen verbracht wird, kann hilfreich sein.<\/p>\n Versuchen Sie, Ihre Sorgen oder Sorgen vor dem Schlafengehen zu l\u00f6sen. Jot herunter, was dir im Kopf ist, und setzisst es dann f\u00fcr morgen beiseite.<\/p>\n Stressmanagement kann helfen. Beginnen Sie mit den Grundlagen, z. B. Organisieren, Festlegen von Priorit\u00e4ten und Delegieren von Aufgaben. Meditation kann auch Angst lindern.<\/p>\n Fast jeder hat eine gelegentliche schlaflose Nacht \u2013 aber wenn Sie oft Schlafprobleme haben, wenden Sie sich an Ihren Arzt. Identifizieren und Behandeln von zugrunde liegenden Ursachen kann Ihnen helfen, den besseren Schlaf zu bekommen, den Sie verdienen.<\/p>\n","protected":false},"excerpt":{"rendered":" Denken Sie an alle Faktoren, die eine gute Nachtruhe beeintr\u00e4chtigen k\u00f6nnen \u2013 von Arbeitsstress und famili\u00e4ren Pflichten bis hin zu […]<\/p>\n","protected":false},"author":1,"featured_media":3707,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Sorgen verwalten<\/h3>\n
<\/figure>\nWissen Sie, wann Sie Ihren Arzt kontaktieren sollten<\/h3>\n
<\/figure>\n