Schlaf – 4+1 Tipps, um erholsamer zu schlafen

Wie ich mich auf’s Schlafen gefreut habe. Und nun liege ich wieder schlaflos im Bett und bin plötzlich hellwach. Eben war ich doch noch soo müde. Jetzt, wo ich im Bett liege, ist all die Müdigkeit verschwunden. Wieder nicht an Schlaf zu denken. Jeden Abend das gleiche Drama. Morgen früh werde ich wieder kaum aus dem Bett kommen, weil ich mich die halbe Nacht gequält habe, endlich einzuschlafen.

Kommt dir das bekannt vor? Mir ging es bis vor einem Jahr auch noch so. Mittlerweile habe ich dieses Problem im Griff. Deshalb möchte ich dir heute zeigen, wie auch du es schaffst:

  • besser einzuschlafen
  • besser durchzuschlafen
  • ausgeruhter aufzustehen
  • mehr Energie für deinen Tag zu haben
  • mehr Lebensqualität zu erlangen

Dazu gebe ich dir 4 Tipps. Im Anschluss erhältst du noch einen Bonustipp von mir, der meinen Schlaf enorm verbessern konnte.

abends in den Schlaf kommen

Die richtige Abendroutine für besseren Schlaf

Die meisten Menschen haben jeden Abend die gleichen Verhaltensmuster. Viele davon sind überhaupt nicht schlaffördernd und wirken sich negativ auf die allgemeine Schlafqualität aus. Und das leider oft auch auf lange Sicht.

In meinem Blogeintrag darüber, wie du den Abend richtig nutzen solltest, gehe ich auf diese schlechten Verhaltensmuster ein und zeige dir auch, welche positiven Gewohnheiten du sofort in deine Abendroutine integrieren solltest. Dazu gehören:

  • Sport am Ende des Tages, z.B. nach Feierabend, kann dir helfen bzw. gut tun
  • ohne Hektik erst einmal zuhause ankommen
  • achte auf eine bewusste und ruhige Atmung
  • zieh dir bequeme Kleidung an, die dir vermittelt, dass du den Tag geschafft hast und daheim angekommen bist
  • konsumiere nichts Negatives
  • dein Essen abends sollte dir, also deinem Geist und deinem Körper, gut tun und genieße die Mahlzeit in Ruhe
  • mache etwas, dass dir Spaß macht und dir in deinem Leben helfen wird
  • plane deinen nächsten Tag
  • nutze Atemübungen, um kurz vor dem Schlaf runterzukommen

Mit diesen Gewohnheiten wirst du schnell merken, das dein Abend viel entspannter verläuft und du dich glücklicher und zufriedener fühlst. Wenn du mal genauer nachlesen willst, dann schau dir diesen Blogbeitrag an:

Der Abend – Wie du ihn für Dich nutzen solltest

 

Der richtige Schlafrhythmus

Wie oft hast du schon Sonntagabend rechtzeitig im Bett gelegen und dich geärgert, dass du nicht einschlafen kannst? Ich kenne das. Mir ging’s früher auch immer so. Doch keine Sorge, dagegen lässt sich etwas machen, denn eins lass dir gesagt sein: Schuld ist nicht der Sonntag!

Wenn du einmal eine typische Woche eines durchschnittlichen Arbeitnehmers betrachtest, wird sich herausstellen, dass er / sie von Montag bis Freitag bzw. Samstag arbeiten geht und deshalb zeitig aufstehen muss. Daraus folgt, dass er / sie versucht, Sonntag bis Donnerstag abends zeitig zu schlafen. Auch wenn das oft mehr oder weniger gut klappt.

Der spannende und wichtige Teil kommt jetzt aber erst:

Nach der Arbeitswoche wartet das wohlverdiente Wochenende. Da wir uns die Woche über so gequält haben, zeitig schlafen und zeitig aufstehen mussten, belohnen wir uns jetzt damit, am Freitag- und vor allem Samstagabend lange wach zu bleiben. Meist bis spät in die Nacht. Vorerst nichts gegen einzuwenden. Spaß gehört zum Leben dazu!

Allerdings hat diese Angewohnheit zur Folge, dass wir natürlich auch länger schlafen – „ausschlafen“. Ist ja auch verständlich. Jetzt holen wir aber eben nicht nur die verpassten Stunden vom Vorabend auf, sondern holen häufig auch den Schlaf der letzten Woche nach.

Wir schlafen also bis 10, 11, 12 Uhr und weil’s so gemütlich ist, verbringen wir auch den Rest des Tages im Bett oder Kuschelmodus. Wenn wir uns jetzt aber Sonntag abends für’s Bett fertig machen und schlafen wollen, denkt sich unser Körper so: „Nöö, jetzt doch noch nicht! Vor ein paar Stunden erst aufgestanden und den ganzen Tag ausgeruht und jetzt wieder schlafen wollen. Nix da!“ Und schon landest du hellwach im Bett.

Versuche also an solchen Tagen trotzdem deine Schlafdauer, zu der wir gleich kommen werden, einzuhalten und den restlichen Tag noch aktiv zu sein und an die frische Luft zu gehen.

für besseren Schlaf sollte man Zeit an der frischen Luft verbringen

Die richtige Schlafdauer

Beim Thema Schlaf gibt es wahrscheinlich kaum ein Thema, das mehr umstritten ist, als die richtige Schlafdauer. Für mich gibt es da allerdings nicht allzu viel zu diskutieren.

Wie bei vielen Dingen im Leben bin ich auch hier der Meinung, dass man das nicht für jeden Menschen pauschalisieren kann. Es ist deine Aufgabe herauszufinden, wie viele Stunden Schlaf du wirklich brauchst, um erholt, ausgeruht und energiegeladen leben zu können. Daraus folgt natürlich auch, dass es ebenfalls deine Aufgabe ist, etwas zu ändern, wenn du merkst, dass es dir nicht gut tut.

Einige Menschen brauchen mehr Schlaf, andere weniger. Jeder muss das selber herausfinden und in seinen Alltag integrieren. Und wem seine Energie und sein Wohlbefinden genug wert ist, wird auch alles dafür tun, diesen Aspekt so gut wie möglich zu erfüllen.

Ändere also doch einfach mal etwas an deiner Schlafdauer. Vielleicht etwas weniger Schlaf oder etwas mehr. Starte mit einer halben Stunde. Gib allerdings nicht direkt nach einer Nacht auf. Um wirklich zu beurteilen, ob die Schlafdauer zu dir passt, solltest du sie für eine längere Zeit ausprobieren.

Die richtige Schlafumgebung

Wenn du gut einschlafen möchtest, ist es wichtig, auch die richtige Umgebung zu haben, die dir erholsamen Schlafen ermöglicht.

Natürlich solltest du dich in erster Linie wohl und sicher fühlen. Aber es gibt auch noch weitere Tipps, die dir helfen, deine Umgebung für das Schlafen zu optimieren:

Nutze diese Tipps, um deinen Schlaf zu optimieren.

  • reduziere Lichtquellen vor dem Zubettgehen
  • achte auf absolute Dunkelheit beim Einschlafen und während dem Schlafen; vermeide störende Lichtquellen
  • achte auf Ruhe und Stille und meide Geräusche, die dich stören oder wachhalten
  • achte auf eine gesunde Schlafmöglichkeit (z.B. dein Bett), die dir langfristig erholsamen Schlaf liefert (lies dazu auch den Bonustipp)
  • vermeide elektronische Geräte im Raum
  • nutze Schlafaffirmationen (z.B. diese hier von Christian Bischoff auf Youtube) oder beruhigende Schlafmusik, wenn du nicht einschlafen kannst (schau einfach mal auf Youtube oder anderen Streaming-Portalen nach)

Wenn du auch nur ein paar Tipps dieser Liste umsetzt, wirst du auf lange Sicht besser und erholter schlafen. Auch wenn es anfangs schwer sein kann.

Bonustipp: Auf dem Boden schlafen

Seit Anfang des Jahres nun, schlafe ich schon auf dem Boden. Wie viele Leute mich dafür schon für verrückt erklärt haben, weiß ich gar nicht mehr…irgendwann habe ich aufgehört zu zählen.

Ich verstehe auch nicht warum. Es klingt schlimmer als es tatsächlich ist. Mal ganz von den positiven Effekten auf den Schlaf abgesehen. Aber ich bin mir auch darüber bewusst, dass es ebenfalls negative Effekte haben kann. Welche genau das sind, würde den Rahmen dieses Blogbeitrags sprengen. Allerdings kann ich sehr gerne darüber mal einen Blogeintrag schreiben. Falls es dich interessiert, schreib’s mir in die Kommentare!

Trotzdem kann ich dir ja mal einige Gründe nennen, warum ich damit begonnen habe:

  • moderne Matratzen sind zu weich und bequem
  • man bewegt sich auf zu weichen Matratzen zu wenig
  • die Durchblutung wird gefördert und die Muskulatur gelockert
  • ich bin flexibler und habe mehr Freiheit, da ich quasi „überall“ schlafen bzw. nächtigen könnte und mein „Bett“ keinen Platz wegnimmt
  • ich wache erholter auf und Verspannungen werden minimiert

Ich selbst nutze einfach eine Decke als Unterlage und schlafe darauf mit meiner Schlafdecke und meinem ohnehin schon sehr flachen Kissen. Es brauchte auch bei mir einige Tage, bis mein Körper sich daran gewöhnt hat. Aber heute möchte ich gar nicht mehr in mein schönes, „altes“ Bett zurück.

Klar, dieses Thema ist sehr subjektiv und mit Sicherheit nicht für jeden. Solltest du unter körperlichen Beschwerden leiden, ist es ratsam, das Ganze mit deinem Arzt abzusprechen. Wer jedoch gesund ist, dem rate ich wirklich, es mal auszuprobieren. Gib dir dafür mal ein paar Tage oder sogar Wochen Zeit und teste ein wenig. Jeder Körper und jeder Mensch ist anders. Sei offen für Neues und versuche dich immer zu verbessern.

Fazit – erholsamer schlafen

Das sind natürlich nur ein paar Punkte und Tipps, die du umsetzen kannst. Es gibt unheimlich viele Aspekte, die deinen Schlaf beeinflussen können. Positiv und negativ. Trotzdem glaube ich fest daran, dass man mit diesen 4+1 Tipps schon sehr viel erreichen kann. So war es zumindest bei mir. Und wenn du ihnen nicht mal eine Chance gibst, wie willst du dann wissen, ob sie funktionieren?

Jeder Mensch ist anders und man kann keinem irgendwelche Vorschriften machen. Nimm dir doch einfach einen Tipp raus und versuche ihn bestmöglich umzusetzen. Bleibe am Ball und sei offen für neue Erfahrungen! Glaub mir, du wirst für deine Geduld belohnt werden! Dein Leben wird sich enorm in eine positive Richtung verändern.

Welchen Tipp möchtest du ab sofort umsetzen? Oder hast du sogar bereits etwas in deinem Leben gefunden, dass dir besseren Schlaf bringt? Schreib’s mir doch mal unten in die Kommentare. So können wir uns austauschen und andere können auch davon profitieren.

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