7 wertvolle Tipps, um besser einzuschlafen

1. Regelmäßige Schlafzeiten

Wir Menschen sind Gewohnheitstiere, auch beim Schlaf.

Dadurch sind regelmäßige Schlafenszeiten wichtig.

Stehe wenn möglich, jeden Tag (auch am Wochenende) zur gleichen Zeit auf. 

Wenn Du abends müde wirst und dich schläfrig fühlst, gehe ins Bett.

Versuche dabei möglichst wenig Zeit, schlaflos im Bett zu verbringen, und verzichte auf Actionfilme.

Eine allgemeingültige Empfehlung bezüglich der Schlafdauer gibt es zwar nicht, doch die meisten Menschen starten nach sieben bis acht Stunden Schlaf fit und ausgeruht in den neuen Tag.

2. Die Schlafumgebung

Auch ein wichtiger Faktor für erholsamen Schlaf ist eine gute Schlafumgebung.

Einflüsse wie z. B. Helligkeit oder Lärm sind dabei störend. Versuche mit geeigneten Vorhängen das Schlafzimmer, gut abzudunkeln, weil das meiste körpereigene Schlafhormon Melatonin bei Dunkelheit produziert wird. 

Lüfte Dein Schlafzimmer gut. Optimal ist eine Zimmertemperatur von 14-18 Grad.

Erkläre Deine Schlafumgebung außerdem zur Handy- und TV freien Zone.

3. Ernährung 

Deftiges Essen, Espresso oder andere Muntermacher können den Schlaf empfindlich stören! Iss lieber leichte Kost am Abend.

Eiweißreiche Sattmacher wie z. B. Fisch, mageres Fleisch oder Quark sind eine gute Alternative und mit einer Portion gedünstetem Gemüse kombinierbar. 

Da rohes Gemüse im Magen gärt, solltest Du am Abend darauf verzichten.

Verzichte ab dem späten Nachmittag auch auf koffeinhaltige Getränke.

Auch zu viel Alkohol und Nikotin stören bekanntermaßen den Schlaf, denn in der Nacht sollte sich Dein Körper ausruhen und nicht mit dem Entgiften beschäftigt sein.

4. Stress abbauen

Kennst Du das auch, Zeitdruck auf Arbeit, ungelöste Konflikte in der Familie oder das mit privaten Verpflichtungen vollgepackte Wochenenden?

Jetzt fällt das Innehalten und Abschalten besonders schwer, weil man es ja allen recht machen möchte.

Die häufige Folge, Schlafstörungen, denn ein Abschalten ist gar nicht möglich.

Übe auch mal „Nein“ zu Verpflichtungen zu sagen. Lerne, das Nichts Tun zu genießen.

Gönne Dir ausreichende Ruhezeiten.

Tipp: Durch den Einsatz der Schumann Frequenz fällt es Dir leichter, bewusst zu entspannen.

Genau so helfen QiGong- und Tai-Chi-Übungen, Streß abzubauen und das innerliche Qi ins Gleichgewicht zu bringen.

5. Bewegung

Wer sich am Tag ausreichend bewegt und aktiv ist, freut sich am Abend über eine angenehme „Bettschwere“. Durch körperliche Aktivität wird das Stresshormon Adrenalin abgebaut. 

Spazieren Gehen, Laufen, Schwimmen und Radfahren, stehen zur Auswahl. Probiere eine Aktivität zu finden, die sich leicht in Deinen Tagesablauf integrieren lässt.

6. Ein persönliches Abendritual

Die Einführung eines persönlichen Rituals am Abend, steht auf der Empfehlungsliste vieler Schlafexperten weit oben.

Das kann ein entspannendes Bad, ein Gute-Nacht-Schlummer-Trunk oder eine CD mit Naturgeräuschen wie z. B. Wellen oder Regen sein.

Das hilft den Tag innerlich loszulassen und stimmt Körper und Geist aufs zu Bett gehen ein.

7. Dein Unterbewusstsein auf Schlaf trainieren

Doch was ist, wenn Du viel unterwegs bist?

Was ist, wenn Du in vielen unterschiedlichen Betten, in Hotels in unterschiedlichen Städten, im Flugzeug oder an einem wechselnden Ort einschlafen möchtest?

Was ist, wenn Du in Schichten arbeitest und schnell schlafen möchtest, auch wenn um dich herum das Leben tobt?

Wie schaffen es Soldaten, die im Einsatz nur wenige Stunden zur Erholung haben, schnell einzuschlafen, um jede freie Minute zu nutzen?

Sie trainieren unter anderem Suggestionen und schlafen innerhalb von Minuten ein …

Jetzt kostenfrei testen

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