Damit unser Schlaf seine volle Wirkung entfalten kann, bedarf es einer Planung und eines Rituals. Schließlich geschehen während des Schlafs wundersame Prozesse: Unsere Zellen regenerieren, unser Gehirn wird gereinigt und Gelerntes wird abgespeichert. Das Tollste ist: Wir merken von alledem rein gar nichts. Der Schlaf ist eine wichtige Auszeit, die wir wichtig nehmen sollten.
Mit diesen Tipps wird der Schlaf noch besser:
- Schlafrhythmus: Damit der Körper sich bestmöglich auf seine Auszeit vorbereiten kann, ist ein Rhythmus sehr wichtig. Optimalerweise gleichen wir unseren Schlafrhythmus dem Tag-Nacht-Rhythmus an.
- Nachtmodus: Die Zirbeldrüse hilft uns: Wenn es dunkel wird, produziert sie Melatonin, welches uns müde macht. Bildschirmarbeit, Fernseher und Smartphone reduzieren die Melatoninbildung. Aus diesem Grund sollten wir etwa eine Stunde vor der Schlafenszeit auf diese Geräte verzichten. Ist dies absolut nicht möglich, hilft das Einschalten eines Blaulichtfilters beim Smartphone und PC.
- Vermeidung von Tiefschlafkillern: Von vielen gerne am späten Abend genossen, jedoch ein richtiger Killer für den Tiefschlaf: Kaffee und Alkohol. Auch wenn du nach dem Espresso noch gut einschlafen kannst, ist die Tiefschlafphase doch gestört. Das Gleiche gilt auch für Alkohol. Wissenschaftler raten sogar dazu, auf Kaffee bis fünf Stunden vor der Einschlafphase zu verzichten. Ebenso stört schweres Essen unseren Schlaf, auch wenn wir möglicherweise völlig erschöpft einschlafen.
- Stressverarbeitung: Ängste und Sorgen sind keine guten Begleiter für den Schlaf und sollten optimalerweise vor der Schlafzimmertür abgelegt werden. Meditation, Yoga, Journaling und Reflektionen sind mögliche Wege, diese loszuwerden.
- Ausreichende Bewegung: Stress bauen wir am besten durch Bewegung ab. Die beste Stressprävention ist ausreichende Bewegung während des Tages.
- Einschlafritual: Rituale helfen uns immer. Ein spezielles Ritual am Abend hilft uns, zur Ruhe zu kommen. Das kann eine Yogaeinheit, ein Musikstück, eine Tasse Kräutertee oder das Lesen eines guten Buches sein.
- Schlafzimmergestaltung: Es sollte uns bewusst sein, dass wir in unserem Schlafzimmer die meiste Zeit verbringen. Dies gilt für die meisten von uns. Es sollte ein Wohlfühlort für uns sein. Die Investition in ein gutes Bett, eine angenehme Bettwäsche, schöne Accessoires und angenehmes Licht lohnt sich.
- Gutes Schlafklima: Die richtige Schlaftemperatur beträgt 18 Grad. Ob das Fenster geöffnet oder geschlossen ist, unterliegt individuellen Vorlieben. Optimalerweise ist es im Schlafzimmer dunkel und still. Definitiv gehören Geräte wie Smartphone, PC und Fernseher nicht in das Schlafzimmer. Sie verursachen Elektrosmog und stören das Klima.
- Kräuter und Adaptogene: Zu guter letzt habe ich noch einen ayurvedischen Tipp: Ashwaganda reguliert die Energien und fördert einen ausgeglichenen Schlaf. Das Gleiche gilt für CDP-Öl.
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