{"id":585,"date":"2024-02-06T11:50:17","date_gmt":"2024-02-06T09:50:17","guid":{"rendered":"https:\/\/ammosecoresidence.com\/?p=585"},"modified":"2024-02-06T12:07:49","modified_gmt":"2024-02-06T10:07:49","slug":"10-symvoules-gia-poiotiko-ypno-stin-triti-ilikia","status":"publish","type":"post","link":"https:\/\/ammosecoresidence.com\/de\/10-symvoules-gia-poiotiko-ypno-stin-triti-ilikia\/","title":{"rendered":"10 Tipps f\u00fcr guten Schlaf im Alter!"},"content":{"rendered":"<p class=\" translation-block\">Schlaf ist in jedem Alter entscheidend f\u00fcr unsere Gesundheit und unser geistiges Wohlbefinden.\nAber wenn er im Alter ausreichend und von guter Qualit\u00e4t ist, kann er sogar den zunehmenden\nR\u00fcckgang der geistigen Leistungsf\u00e4higkeit verz\u00f6gern. Die weit verbreitete Meinung, je \u00e4lter wir\nwerden, desto weniger Schlaf brauchen wir, wird von Experten widerlegt, die auch f\u00fcr \u00e4ltere\nMenschen 7-9 Stunden Schlaf empfehlen. Schauen wir also, wie wir unser Verh\u00e4ltnis zum Schlaf\nverbessern k\u00f6nnen, welches im dritten Lebensalter nicht mehr so selbstverst\u00e4ndlich zu sein\nscheint\u2026<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03c0\u03c1\u03cc\u03b3\u03c1\u03b1\u03bc\u03bc\u03b1-\u03cd\u03c0\u03bd\u03bf\u03c5\"><strong>Schlafplan<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">1. Wir achten darauf, dass wir einen \u201eSchlafrhythmus\u201c einhalten. Je st\u00e4rker sich unsere\nSchlafdauer mit zunehmendem Alter ver\u00e4ndert, desto negativer sind die Auswirkungen auf unsere\ngeistige Leistungsf\u00e4higkeit. Und zwar deshalb, weil der zirkadiane Rhythmus, also unsere\nbiologische Uhr, umso st\u00e4rker gest\u00f6rt wird.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1-\u03c5\u03c0\u03bd\u03bf\u03b4\u03c9\u03bc\u03b1\u03c4\u03af\u03bf\u03c5\"><strong>Temperatur im Schlafzimmer<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">2. Die Temperatur des Schlafzimmers sollte bei etwa 20 Grad liegen, da extreme K\u00e4lte oder starke\nHitze die Anzahl und Dauer des n\u00e4chtlichen Erwachens erh\u00f6hen kann.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03c3\u03ba\u03bf\u03c4\u03b5\u03b9\u03bd\u03cc-\u03b4\u03c9\u03bc\u03ac\u03c4\u03b9\u03bf\"><strong>Dunkles Zimmer<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">3. Wir schlafen in einem dunklen Schlafzimmer. Selbst das geringste Licht von einem Fernseher\noder Handy-Bildschirm kann die Produktion des Schlafhormons Melatonin verringern.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03bc\u03b5\u03af\u03c9\u03c3\u03b7-\u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7\u03c2-\u03c4\u03c3\u03ac\u03b9-\u03ba\u03b1\u03c6\u03ad-\u03c0\u03bf\u03c4\u03ce\u03bd\"><strong>Verringerung des Konsums von Tee, Kaffee, Getr\u00e4nken<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">4. Wir reduzieren unseren t\u00e4glichen Konsum von Tee, Kaffee und koffeinhaltigen Getr\u00e4nken und\nverzichten drei Stunden vor dem Schlafengehen auf Essen und Alkohol.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03c3\u03cd\u03bc\u03bc\u03b1\u03c7\u03bf\u03c2-\u03bc\u03b1\u03c2-\u03b7-\u03bb\u03b5\u03b2\u03ac\u03bd\u03c4\u03b1\"><strong>Unser Verb\u00fcndeter, der Lavendel<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">5. Wenn wir unter Schlafst\u00f6rungen leiden, finden wir im Lavendel einen Verb\u00fcndeten...! Sein\n\u00e4therisches \u00d6l ist f\u00fcr seine beruhigenden Eigenschaften bekannt und eine ideale Erg\u00e4nzung zu\neinem entspannenden Abendbad. Als Abwechslung zu den \u00fcblichen Getr\u00e4nken k\u00f6nnen wir auch\nLavendeltee probieren.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b5\u03c0\u03b9\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03af\u03b1-\u03bc\u03b5-\u03c4\u03bf\u03bd-\u03b3\u03b9\u03b1\u03c4\u03c1\u03cc-\u03bc\u03b1\u03c2\"><strong>Kontakt zu unserem Arzt<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">6. Wenn wir immer noch nicht gut schlafen und wir Medikamente gegen ein gesundheitliches\nProblem einnehmen, informieren wir unseren Arzt. Bestimmte Medikamente, wie z. B.\nBlutdrucksenker und Antidepressiva, stimulieren das Nervensystem und k\u00f6nnen Schlafst\u00f6rungen\nverursachen. Dann kann eine \u00c4nderung der Behandlungsmethode erforderlich sein.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03bf-\u03ae\u03bb\u03b9\u03bf\u03c2-\u03b2\u03bf\u03b7\u03b8\u03ac\"><strong>Die Sonne hilft<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">7. Wir versuchen, jeden Tag aus dem Haus zu gehen und in Kontakt mit der Sonne und dem\nTageslicht zu kommen. Dadurch lernt unser K\u00f6rper zu verstehen, wann es Zeit ist, wach zu\nbleiben und wann nicht.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b5\u03bb\u03b1\u03c6\u03c1\u03b9\u03ac-\u03bc\u03bf\u03c1\u03c6\u03ae-\u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2\"><strong>Leichte Form der Bewegung<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">8. Wir vermeiden eine intensive sitzende Lebensweise, vor allem, wenn es keine Gr\u00fcnde gibt, die\nden Verzicht auf Bewegung vorschreiben. Dies kann dazu f\u00fchren, dass wir uns st\u00e4ndig schl\u00e4frig\n(aber nicht m\u00fcde) f\u00fchlen und nachts nicht m\u00fcde genug sind, um zu schlafen. Leichte Bewegung\n(Spazierengehen, leichte Aerobic) w\u00e4hrend des Tages tr\u00e4gt zu einer guten Nachtruhe bei.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03ba\u03bf\u03b9\u03bd\u03c9\u03bd\u03b9\u03ba\u03ae-\u03c3\u03c5\u03bd\u03b1\u03bd\u03b1\u03c3\u03c4\u03c1\u03bf\u03c6\u03ae\"><strong>Sozialer Umgang<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">9. Wir schlie\u00dfen soziale Kontakte nicht aus unserem Leben aus, wenn wir nachts gut schlafen\nwollen! Soziale Aktivit\u00e4ten, Kommunikation mit der Familie und jede Form von Arbeit k\u00f6nnen\nunser Aktivit\u00e4tsniveau w\u00e4hrend des Tages hoch halten und uns gleichzeitig in einem emotionalen\nund geistigen Wohlbefinden halten, das sich in einem vollen und qualitativ hochwertigen Schlaf\nam Ende des Tages ausdr\u00fcckt.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"\u03b4\u03b9\u03ac\u03b2\u03b1\u03c3\u03bc\u03b1-\u03ba\u03b1\u03b9-\u03b2\u03b9\u03b2\u03bb\u03af\u03bf\"><strong>Lesen und B\u00fccher<\/strong><\/h4>\n\n\n\n<p class=\" translation-block\">10. Das Buch ist der beste Freund und... Schlaf! Und wenn es Ihnen immer noch nicht gelingt,\neinzuschlafen, wenn die Schlaflosigkeit anh\u00e4lt, haben Sie es immerhin geschafft, eine sch\u00f6ne\nReise zu machen, f\u00fcr eine Weile aus Ihrer eigenen Welt herauszukommen und die Probleme zu\nvergessen, die Sie besch\u00e4ftigen. Durch diese Entspannung ist es jedoch sehr wahrscheinlich,\ndass Sie das Buch nach ein paar Seiten auf dem Nachttisch liegen lassen, sich in die Arme von\nMorpheus begeben und in Ihren Tr\u00e4umen weiter lesen...<\/p>\n\n\n\n<p>Wenn wir \u00e4lter werden, ist es logisch, dass sich unsere Schlafgewohnheiten \u00e4ndern, z. B. fr\u00fcher\neinschlafen, fr\u00fcher aufwachen oder einen weniger tiefen Schlaf haben. Doch unruhiger Schlaf,\nt\u00e4gliches Aufwachen und andere Symptome von Schlaflosigkeit sind keine normale\nBegleiterscheinung des Alterungsprozesses. Der Schlaf bleibt in diesem Alter genauso wichtig wie\nin j\u00fcngeren Jahren, er ist Teil einer gesunden k\u00f6rperlichen und seelischen Gesundheit, und wir\nsollten keine Anzeichen f\u00fcr seine Verschlechterung \u00fcbersehen.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Quelle: nannuka.com<\/p>","protected":false},"excerpt":{"rendered":"<p>\u039f \u03cd\u03c0\u03bd\u03bf\u03c2 \u03ad\u03c7\u03b5\u03b9 \u03ba\u03b1\u03b8\u03bf\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ae \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03b3\u03b9\u03b1 \u03c4\u03b7\u03bd \u03c5\u03b3\u03b5\u03af\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03bd\u03bf\u03b7\u03c4\u03b9\u03ba\u03ae \u03bc\u03b1\u03c2 \u03b5\u03c5\u03b5\u03be\u03af\u03b1 \u03c3\u03b5 \u03ba\u03ac\u03b8\u03b5 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1. \u038c\u03c4\u03b1\u03bd \u03cc\u03bc\u03c9\u03c2&#8230;<\/p>","protected":false},"author":1,"featured_media":587,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[7],"tags":[],"class_list":{"0":"post-585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.0 (Yoast SEO v24.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>10 \u03c3\u03c5\u03bc\u03b2\u03bf\u03c5\u03bb\u03ad\u03c2 \u03b3\u03b9\u03b1 \u03c0\u03bf\u03b9\u03bf\u03c4\u03b9\u03ba\u03cc \u03cd\u03c0\u03bd\u03bf \u03c3\u03c4\u03b7\u03bd \u03c4\u03c1\u03af\u03c4\u03b7 \u03b7\u03bb\u03b9\u03ba\u03af\u03b1! 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