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[Schuhe](https://www.nike.com/at/w/damen-schuhe-5e1x6zy7ok) - [Alle Schuhe](https://www.nike.com/at/w/damen-schuhe-5e1x6zy7ok) - [Lifestyle](https://www.nike.com/at/w/damen-freizeit-schuhe-13jrmz5e1x6zy7ok) - [Jordan](https://www.nike.com/at/w/damen-jordan-schuhe-37eefz5e1x6zy7ok) - [Laufen](https://www.nike.com/at/w/damen-running-schuhe-37v7jz5e1x6zy7ok) - [Training und Fitness](https://www.nike.com/at/w/damen-training-und-fitness-schuhe-58jtoz5e1x6zy7ok) - [Fußball](https://www.nike.com/at/w/damen-football-schuhe-1gdj0z5e1x6zy7ok) - [Personalisierte Schuhe](https://www.nike.com/at/w/damen-nike-by-you-schuhe-5e1x6z6ealhzy7ok) - [Bekleidung](https://www.nike.com/at/w/damen-bekleidung-5e1x6z6ymx6) - [Gesamte Bekleidung](https://www.nike.com/at/w/damen-bekleidung-5e1x6z6ymx6) - [Hoodies und Sweatshirts](https://www.nike.com/at/w/damen-hoodies-sweatshirts-5e1x6z6rive) - [Oberteile und T-Shirts](https://www.nike.com/at/w/damen-tops-t-shirts-5e1x6z9om13) - [Shorts](https://www.nike.com/at/w/damen-shorts-38fphz5e1x6) - [Leggings](https://www.nike.com/at/w/damen-leggings-29sh2z5e1x6) - [Hosen](https://www.nike.com/at/w/damen-hosen-tights-2kq19z5e1x6) - [Kombi-Sets](https://www.nike.com/at/w/damen-kombi-sets-2lukpz5e1x6) - [Jacken](https://www.nike.com/at/w/damen-jacken-westen-50r7yz5e1x6) - [Sport-BHs](https://www.nike.com/at/w/damen-sport-bhs-40qgmz5e1x6) - [Accessoires](https://www.nike.com/at/w/damen-accessoires-ausrustung-5e1x6zawwpw) - [Sport](https://www.nike.com/at/w/damen-performance-3k7dgz5e1x6) - [Training und Fitness](https://www.nike.com/at/training) - [Laufen](https://www.nike.com/at/laufen) - [Fußball](https://www.nike.com/at/fussball) - [Basketball](https://www.nike.com/at/basketball) - [Tennis](https://www.nike.com/at/tennis) - [Skateboarding](https://www.nike.com/at/w/damen-skateboarding-5e1x6z8mfrf) - [Golf](https://www.nike.com/at/golf) - Marken - [NikeSKIMS](https://www.nike.com/at/nikeskims) - [Nike Sportswear](https://www.nike.com/at/w/damen-freizeit-13jrmz5e1x6) - [ACG: All Conditions Gear](https://www.nike.com/at/acg) - [Jordan](https://www.nike.com/at/w/damen-jordan-37eefz5e1x6) - [Kobe](https://www.nike.com/at/w/damen-kobe-5e1x6zpgd6) - [Kinder](https://www.nike.com/at/kinder) - [Highlights](https://www.nike.com/at/w/neu-kids-3n82yzv4dh) - [Neuheiten](https://www.nike.com/at/w/neu-kids-3n82yzv4dh) - [Bestseller](https://www.nike.com/at/w/kids-bestseller-76m50zv4dh) - [Für Teens](https://www.nike.com/at/teens) - [Nike x LEGO® Collection](https://www.nike.com/at/lego) - [Back to School](https://www.nike.com/at/w/kids-back-to-school-840ikzv4dh) - [Schuhe](https://www.nike.com/at/w/kids-schuhe-v4dhzy7ok) - [Alle Schuhe](https://www.nike.com/at/w/kids-schuhe-v4dhzy7ok) - [Lifestyle](https://www.nike.com/at/w/kids-freizeit-schuhe-13jrmzv4dhzy7ok) - [Jordan](https://www.nike.com/at/w/kids-jordan-schuhe-37eefzv4dhzy7ok) - [Fußball](https://www.nike.com/at/w/kids-football-schuhe-1gdj0zv4dhzy7ok) - [Laufen](https://www.nike.com/at/w/kids-running-schuhe-37v7jzv4dhzy7ok) - [Basketball](https://www.nike.com/at/w/kids-basketball-schuhe-3glsmzv4dhzy7ok) - [Für den Sportunterricht](https://www.nike.com/at/w/kids-performance-schuhe-3k7dgzv4dhzy7ok) - [Bekleidung](https://www.nike.com/at/w/kids-bekleidung-6ymx6zv4dh) - [Gesamte Bekleidung](https://www.nike.com/at/w/kids-bekleidung-6ymx6zv4dh) - [Hoodies und Sweatshirts](https://www.nike.com/at/w/kids-hoodies-sweatshirts-6rivezv4dh) - [Oberteile und T-Shirts](https://www.nike.com/at/w/kids-tops-t-shirts-9om13zv4dh) - [Trikots und Trikot-Sets](https://www.nike.com/at/w/kids-football-trikots-shirts-1gdj0z3a41ezv4dh) - [Trainingsanzüge](https://www.nike.com/at/w/kids-trainingsanzuge-1ll2wzv4dh) - [Shorts](https://www.nike.com/at/w/kids-shorts-38fphzv4dh) - [Hosen und Leggings](https://www.nike.com/at/w/kids-hosen-tights-2kq19zv4dh) - [Kombi-Sets](https://www.nike.com/at/w/kids-kombi-sets-2lukpzv4dh) - [Jacken](https://www.nike.com/at/w/kids-jacken-westen-50r7yzv4dh) - [Accessoires](https://www.nike.com/at/w/kids-accessoires-ausrustung-awwpwzv4dh) - [Für Kinder nach Alter](https://www.nike.com/at/w/kids-v4dh) - [Teens (13–17 Jahre)](https://www.nike.com/at/w/teen-collection-6hgue) - [Ältere Kinder (7–12 Jahre)](https://www.nike.com/at/w/kids-kids-agibjzv4dh) - [Jüngere Kinder (3–7 Jahre)](https://www.nike.com/at/w/kinder-kids-6dacezv4dh) - [Babys und Kleinkinder (0–3 Jahre)](https://www.nike.com/at/w/baby-kids-2j488zv4dh) - [Sport](https://www.nike.com/at/w/kids-performance-3k7dgzv4dh) - [Laufen](https://www.nike.com/at/w/kids-running-37v7jzv4dh) - [Fußball](https://www.nike.com/at/w/kids-football-1gdj0zv4dh) - [Basketball](https://www.nike.com/at/w/kids-basketball-3glsmzv4dh) - [Für den Sportunterricht](https://www.nike.com/at/w/kids-training-und-fitness-58jtozv4dh) - [Skateboarding](https://www.nike.com/at/w/skateboarding-8mfrf) - [Sport](https://www.nike.com/at/lockerroom) - [Highlights](https://www.nike.com/at/w/neu-performance-3k7dgz3n82y) - [Neuheiten](https://www.nike.com/at/w/neu-performance-3k7dgz3n82y) - [Bestseller](https://www.nike.com/at/w/bestseller-performance-3k7dgz76m50) - [Jordan Basketball](https://www.nike.com/at/w/jordan-basketball-37eefz3glsm) - [Laufen: Entdecke Aerofit](https://www.nike.com/at/w/running-bekleidung-37v7jz6ymx6) - [Laufen](https://www.nike.com/at/laufen) - [Alle Laufprodukte](https://www.nike.com/at/w/running-37v7j) - [Schuhe](https://www.nike.com/at/w/running-schuhe-37v7jzy7ok) - [Bekleidung](https://www.nike.com/at/w/running-bekleidung-37v7jz6ymx6) - [Accessoires](https://www.nike.com/at/w/running-accessoires-ausrustung-37v7jzawwpw) - [Fußball](https://www.nike.com/at/fussball) - [Alle Fußballprodukte](https://www.nike.com/at/w/football-1gdj0) - [Schuhe](https://www.nike.com/at/w/football-schuhe-1gdj0zy7ok) - [Bekleidung](https://www.nike.com/at/w/football-bekleidung-1gdj0z6ymx6) - [Accessoires](https://www.nike.com/at/w/football-accessoires-ausrustung-1gdj0zawwpw) - [Training und Fitness](https://www.nike.com/at/training) - [Alles für Training und Fitness](https://www.nike.com/at/w/training-und-fitness-58jto) - [Schuhe](https://www.nike.com/at/w/training-und-fitness-schuhe-58jtozy7ok) - [Bekleidung](https://www.nike.com/at/w/training-und-fitness-bekleidung-58jtoz6ymx6) - [Accessoires](https://www.nike.com/at/w/training-und-fitness-accessoires-ausrustung-58jtozawwpw) - [Mehr Sportarten](https://www.nike.com/at/w/performance-3k7dg) - [Alle Sportarten](https://www.nike.com/at/w/performance-3k7dg) - [Basketball](https://www.nike.com/at/basketball) - [Outdoor](https://www.nike.com/at/w/acg-93bsd) - [Tennis](https://www.nike.com/at/tennis) - [Nike SB](https://www.nike.com/at/w/skateboarding-8mfrf) - [Golf](https://www.nike.com/at/golf) - [NikeSKIMS](https://www.nike.com/at/nikeskims) - [NikeSKIMS Guides](https://www.nike.com/at/nikeskims-lookbook) - [NikeSKIMS Lookbook](https://www.nike.com/at/nikeskims-lookbook) - [NikeSKIMS Sport-BH-Guide](https://www.nike.com/at/nikeskims-bra-guide) - [NikeSKIMS Collection Guide](https://www.nike.com/at/nikeskims-collection-guide) - [Bekleidung](https://www.nike.com/at/w/nikeskims-b2asd) - [Gesamte Bekleidung](https://www.nike.com/at/w/nikeskims-bekleidung-6ymx6zb2asd) - [Sport-BHs](https://www.nike.com/at/w/nikeskims-sport-bhs-40qgmzb2asd) - [Oberteile und Tanktops](https://www.nike.com/at/w/nikeskims-tops-t-shirts-9om13zb2asd) - [Leggings](https://www.nike.com/at/w/nikeskims-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/at/w/nikeskims-shorts-38fphzb2asd) - [Schuhe](https://www.nike.com/at/w/nikeskims-schuhe-b2asdzy7ok) - [Accessoires](https://www.nike.com/at/w/nikeskims-accessoires-ausrustung-awwpwzb2asd) - [Kollektionen](https://www.nike.com/at/nikeskims-collection-guide) - [Alle Kollektionen anzeigen](https://www.nike.com/at/w/nikeskims-b2asd) - [Shine](https://www.nike.com/at/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Matte](https://www.nike.com/at/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/at/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/at/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/at/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/at/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/at/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/at/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Nach Farbe anzeigen](https://www.nike.com/at/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/at/w/nikeskims-schwarz-90poyzb2asd) - [Dark Sepia](https://www.nike.com/at/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/at/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/at/w/nikeskims-blau-8hfx3zb2asd) - [Ivory](https://www.nike.com/at/w/nikeskims-weiss-4g797zb2asd) Cancel Abbrechen Beliebte Suchbegriffe [challenger](https://www.nike.com/at/w?q=challenger&vst=challenger)[nike challenger](https://www.nike.com/at/w?q=nike%20challenger&vst=nike%20challenger)[fußballschuhe](https://www.nike.com/at/w?q=fu%C3%9Fballschuhe&vst=fu%C3%9Fballschuhe)[schuhe](https://www.nike.com/at/w?q=schuhe&vst=schuhe)[air force 1](https://www.nike.com/at/w?q=air%20force%201&vst=air%20force%201)[nike mind](https://www.nike.com/at/w?q=nike%20mind&vst=nike%20mind)[air max](https://www.nike.com/at/w?q=air%20max&vst=air%20max)[jordan](https://www.nike.com/at/w?q=jordan&vst=jordan) [](https://www.nike.com/at/favorites "Favoriten")[](https://www.nike.com/at/cart "Produkte im Warenkorb: 0") # Einschlafen leicht gemacht ##### Coaching und Ernährung Letzte Aktualisierung: 4. November 2020 Von Joe Holder  ## Mit ein paar kleinen Veränderungen zu erholsamem Schlaf. Wir wissen, wie wichtig es allein schon für Kinder ist, ein Einschlafritual zu haben. Wir erwarten nicht einfach von ihnen, dass sie sofort nach dem Zubettgehen einschlafen, sondern bereiten sie mit Entspannungstechniken darauf vor. Obwohl uns klar ist, dass ein Einschlafritual extrem effektiv ist, fällt es uns Erwachsenen oft schwer, uns eine bestimmte Routine anzugewöhnen. So ist es nur wenig überraschend, dass viele Menschen Probleme mit dem Einschlafen haben. ## "Eine Einschlafroutine hilft deinem Körper dabei, sich zu entspannen und sanft in den Schlaf überzugehen." Cheri Mah, Mitglied des Nike Performance Council Natürlich wäre es super, wenn du dir vor dem Schlafengehen eine Stunde Zeit nehmen könntest, um runterzukommen. Es reichen jedoch schon zehn Minuten am Abend aus, um deinem Gehirn zu signalisieren, dass es Zeit zum Abschalten ist. "Eine Einschlafroutine hilft deinem Körper dabei, sich zu entspannen und sanft in den Schlaf überzugehen", so Cheri Mah, Schlafexpertin, Mitglied des Nike Performance Council und wissenschaftliche Mitarbeiterin am University of California San Francisco Human Performance Center und der UCSF School of Medicine. Ich stelle mich gerne unter die warme Dusche, was erwiesenermaßen schlaffördernd ist, und schalte alle Geräte mit Bildschirm aus, um eine Stimulierung meines Gehirns durch blaues Licht zu vermeiden. Du kannst dich natürlich auch für eine andere Routine entscheiden. Wichtig ist nur, dass du dich dabei entspannst. So kannst du beispielsweise Tagebuch schreiben, Atemübungen machen oder ein Buch lesen. Wenn du jede Nacht vor dem Einschlafen ein paar Minuten lang das Gleiche machst, erkennt dein Körper diese Routine irgendwann als Signal zu schlafen. Im Endeffekt sind wir Menschen doch auch nur Gewohnheitstiere. Überleg dir also, wie du dich in den zehn Minuten vor dem Zubettgehen am besten entspannen kannst, und mach daraus deine ganz persönliche Einschlafroutine. ### Werde Teil des Nike Training Club Unsere Weltklasse-Experten und Trainer helfen dir, aktiv und gesund zu bleiben. [Herunterladen](https://smart.link/5deaab27fce3c)  ### Werde Teil des Nike Training Club Unsere Weltklasse-Experten und Trainer helfen dir, aktiv und gesund zu bleiben. [Herunterladen](https://www.nike.com/at/ntc-app) Ursprünglich erschienen: 16. 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