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[Accessoires](https://www.nike.com/at/w/nikeskims-accessoires-ausrustung-awwpwzb2asd) - [Kollektionen](https://www.nike.com/at/nikeskims-collection-guide) - [Alle Kollektionen](https://www.nike.com/at/w/nikeskims-b2asd) - [Satin Shine](https://www.nike.com/at/w/nikeskims-satin-shine-97fc5) - [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) - [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) - [Performance Cotton Blend](https://www.nike.com/at/w/nikeskims-performance-cotton-blend-93ehs) - [Nach Farbe](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) - [Ivory](https://www.nike.com/at/w/nikeskims-weiss-4g797zb2asd) - [Citrine](https://www.nike.com/at/w/nikeskims-gelb-ayp69zb2asd) - [Carob](https://www.nike.com/at/w/nikeskims-braun-557pqzb2asd) - [University Red](https://www.nike.com/at/w/nikeskims-rot-3abn9zb2asd) Cancel Abbrechen Beliebte Suchbegriffe [studio fleece](https://www.nike.com/at/w?q=studio%20fleece&vst=studio%20fleece)[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)[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)[rucksack](https://www.nike.com/at/w?q=rucksack&vst=rucksack)[jogginghose](https://www.nike.com/at/w?q=jogginghose&vst=jogginghose) [](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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