ADVENTSKALENDER 2023

16

Bewegung und Schlaf

Wie Bewegung unseren Schlaf positiv beeinflusst

Täglich sammeln wir hunderte Eindrücke und Informationen. Um diese erst richtig verarbeiten zu können, ist erholsamer Schlaf entscheidend. Allerdings leiden viele Personen an Schwierigkeiten abends einzuschlafen oder die Nacht komplett durchzuschlafen und können somit ihrem Körper nicht die wohlverdiente Ruhe bieten. Insbesondere im Winter, wenn die Dauer der hellen Stunden abnimmt, kann der Schlaf-Wach-Rhythmus gestört werden. Doch was kann zu einem besseren Schlaf beitragen? Die Antwort lautet: Bewegung.

Ausreichend Bewegung sorgt dafür, dass der Körper physisch ausgelastet wird. Dadurch gelangt der Körper schneller in die Tiefphase, wodurch sich auch die Schlafqualität verbessert.

In einer Studie mit circa 2600 Teilnehmer:innen konnte bei mindestens 2,5 Stunden Sport pro Woche bei mittlerer bis hoher Intensität eine Verbesserung der Schlafqualität um 65 Prozent beobachtet werden.

Du willst deinen Schlaf auch verbessern? Dann schaue dir unsere drei Tipps an, indem du die Flipkarten umdrehst.

Auf die Sportart kommt es an

Insbesondere Ausdauersport sorgt dafür, dass sich die Schlafqualität verbessert. Beim Radfahren, Laufen oder Schwimmen wird der Körper für einen längeren Zeitraum beansprucht und kommt in Bewegung. Bei Kraftsport hingegen wird nur für einen kurzen Zeitraum eine hohe Intensität erreicht.

Achte auf die Uhrzeit

Nach dem Sport müssen die für die Bewegung angekurbelten Prozesse zunächst wieder heruntergeschraubt werden. Verlagere deine Sporteinheiten daher lieber auf den Tag oder maximal 2 Stunden vor dem Schlaf. Auch Dehnen mit regelmäßigen, ruhigen Atemzügen nach dem Training und/oder vor dem Schlafen können dich und deinen Körper zur Ruhe bringen.

Jede Bewegung ist gut

Solltest du Ausdauersport nicht mögen und dich lieber moderat bewegen, ist das voll okay. Jede Bewegung trägt dazu bei, dass der Schlaf-Wach-Rhythmus positiv beeinflusst wird und sich die Schlafqualität verbessert. Versuche mehr Bewegung in deinen Alltag zu integrieren, indem du beispielsweise in Pausen spazieren gehst, das Fahrrad für kürzere Strecken nutzt oder dich mit Freunden für Freizeitaktivitäten wie Schlittschuhlaufen, oder Wandern verabredest.

Finde die Hotspots auf dem Bild und erfahre, wie du deinen Schlaf ergonomisch gestalten kannst.

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