{"id":6841,"date":"2023-06-06T16:48:53","date_gmt":"2023-06-06T16:48:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6841"},"modified":"2023-06-06T16:48:57","modified_gmt":"2023-06-06T16:48:57","slug":"6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/de\/6-things-to-do-today-to-sleep-better-deeper-and-longer-tonight\/","title":{"rendered":"6 Dinge, die Sie heute tun k\u00f6nnen, um heute Nacht besser, tiefer und l\u00e4nger zu schlafen"},"content":{"rendered":"<p>Der Schl\u00fcssel zu einer guten Nachtruhe liegt in den Entscheidungen, die Sie den ganzen Tag \u00fcber treffen. F\u00fcgen Sie diese sechs Bewegungen heute zu Ihrer t\u00e4glichen Routine hinzu, und Sie werden einen echten Unterschied darin sp\u00fcren, wie Sie morgen aufwachen.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.ctfassets.net\/yixw23k2v6vo\/4IuN2cxefeU2GCkEIIoI8k\/370d9e10748ce35beb83ae52328836c9\/7073476857_ed8bd0bb42.jpg\" alt=\"Sleeping woman\" title=\"Sleeping woman\"\/><\/figure> <p><strong>7 A.M.: Machen Sie Ihr Bett.<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2019\/09\/Female_Waking_Up_1200x628-facebook.jpg\" alt=\"\"\/><\/figure> <p><br\/>Your mother was right\u2014you should tidy up those sheets: People who make their bed every day are 19 percent more likely to report a better night&#8217;s rest, according to a poll by the National Sleep Foundation. &#8220;Research shows that people with sleep problems who use their bed only for sleep improve their rest,&#8221; says Judith Davidson, PhD, author of\u00a0<a href=\"http:\/\/www.amazon.com\/Sink-into-Sleep-Step-Step\/dp\/1936303388\"><em>Sink into Sleep: A Step-by-Step Workbook for Reversing Insomnia<\/em><\/a>. Plus, wenn Ihr Bett ordentlich und ordentlich ist, sind Sie weniger versucht, hinein zu kriechen, um ein Buch zu lesen oder am Telefon zu sprechen.<\/p> <p><strong>7:15 A.M.: Werfen Sie die Schatten auf.<\/strong><br\/>Nat\u00fcrliches Sonnenlicht innerhalb von zwei Stunden nach dem Aufwachen auf Ihr Gesicht zu bekommen, hilft, Ihre innere Uhr mit der Umgebung zu synchronisieren, sagt Robert Rosenberg, medizinischer Direktor des &nbsp;<a href=\"http:\/\/www.pvsleep.com\/\">Sleep Disorders Center in Flagstaff, Arizona<\/a>. Wenn Ihr K\u00f6rper auf den Hell-Dunkel-Zyklus der Natur ausgerichtet ist, reguliert sich die Freisetzung von Melatonin, so dass Sie nachts leichter einschlafen k\u00f6nnen.<\/p> <p><strong>12 P.M.: Machen Sie eine Pause im Fitnessstudio.<\/strong><br\/>Eine aktuelle Studie der Oregon State University ergab, dass mindestens 150 Minuten moderates bis kr\u00e4ftiges Training pro Woche die Schlafqualit\u00e4t um 65 Prozent verbessern. Forscher glauben, dass die nat\u00fcrliche Abklingzeit, die nach einem Training auftritt, dazu beitragen kann, den R\u00fcckgang der K\u00f6rperkerntemperatur, der mit dem Schlaf verbunden ist, zu beschleunigen, so dass Sie leichter einschlafen werden, wenn Sie endlich ins Bett gehen.<\/p> <p><strong>7 P.M.: Essen Sie Vollkornprodukte.<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.tasteofhome.com\/wp-content\/uploads\/2018\/03\/Poached-Egg-Buddha-Bowls_EXPS_SDFM18_199436_D10_05_4b-3.jpg\" alt=\"\"\/><\/figure> <p><br\/>Try adding one cup of whole wheat macaroni to your dinner a few nights a week\u2014it contains 38 percent of your daily value of magnesium. &#8220;Magnesium has a relaxing effect on the muscles and the nervous system,&#8221; says Rosenberg. &#8220;It also helps with production and absorption of one of the main sleep-promoting neurotransmitters.&#8221;<\/p> <p><strong>20:30 P.M.: Nehmen Sie ein Bad.<\/strong><br\/>Ein entspannendes n\u00e4chtliches Ritual, das Sie von den Sorgen des Tages trennt, ist der Schl\u00fcssel. Und ein hei\u00dfes Bad ist ein guter Anfang: Eine kleine Studie, die in der Zeitschrift ver\u00f6ffentlicht wurde&nbsp;<em>Sleep<\/em>&nbsp;fand heraus, dass \u00e4ltere weibliche Schlaflose, die mindestens 90 Minuten vor dem Schlafengehen ein Bad nahmen, eine verbesserte Schlafqualit\u00e4t berichteten.<\/p> <p><strong>9 P.M.: Fernsehen auf der Couch statt im Bett.<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/1\/590x\/couch-potato-diabetes-warning-567838.jpg\" alt=\"\"\/><\/figure> <p><br\/>Don&#8217;t tuck in for the night until you&#8217;re truly tired. &#8220;Every minute you spend awake\u2014and out of your bed\u2014increases your need for deep sleep, also known as your sleep drive,&#8221; says Colleen Carney, PhD, coauthor of the upcoming book\u00a0<a href=\"http:\/\/www.barnesandnoble.com\/w\/goodnight-mind-rachel-manber-phd\/1114307536\"><em>Goodnight Mind: Turn Off Your Noisy Thoughts and Get a Good Night&#8217;s Sleep<\/em><\/a>. &#8220;Spending more time in bed actually tells your body that you need less rest, so you end up cutting your sleep drive short.&#8221;<\/p> <p><strong>10 P.M.: S\u00fc\u00dfe Tr\u00e4ume!<\/strong><\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.fineartamerica.com\/images\/artworkimages\/mediumlarge\/1\/sweet-dreams-julia-art.jpg\" alt=\"\"\/><\/figure> ","protected":false},"excerpt":{"rendered":"<p>Der Schl\u00fcssel zu einer guten Nachtruhe liegt in den Entscheidungen, die Sie den ganzen Tag \u00fcber treffen. F\u00fcgen Sie diese [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":6842,"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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