{"id":11321,"date":"2018-07-24T12:41:35","date_gmt":"2018-07-24T10:41:35","guid":{"rendered":"https:\/\/www.ernaehrung-beratung-muenchen.de\/healthy-sleep\/"},"modified":"2025-10-09T17:57:06","modified_gmt":"2025-10-09T15:57:06","slug":"healthy-sleep","status":"publish","type":"post","link":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/healthy-sleep\/","title":{"rendered":"Healthy sleep"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289\">\n.avia-section.av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2017\/08\/ernaehrungsberatungs-blog-slider.jpg);\nbackground-position:50% 0%;\nbackground-attachment:scroll;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-1yzf4r-70f0c429cf3f888f4f07f58a3f2dd289 main_color avia-section-large avia-no-border-styling  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  blog--header--section avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-50 av-height-50  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='50' data-av_min_height_opt='50'><div class='container av-section-cont-open' ><main  role=\"main\" itemprop=\"mainContentOfPage\"  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-11321'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6\">\n.flex_column.av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6{\nborder-radius:0px 0px 0px 0px;\npadding:20px 20px 20px 20px;\n}\n<\/style>\n<div  class='flex_column av-1sxnmj-49a1dbbc8f109d5f9f705663dd81e8a6 av_one_full  avia-builder-el-1  avia-builder-el-no-sibling  header--box first no_margin flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-g5z4i3-cb8a231de12d9569431a44ebba2e5517\">\n#top .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517{\npadding-bottom:40px;\ncolor:#ffffff;\nfont-size:28px;\n}\nbody .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:28px;\n}\n.av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-subheading{\nfont-size:15px;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-g5z4i3-cb8a231de12d9569431a44ebba2e5517 av-special-heading-h2 custom-color-heading blockquote classic-quote  avia-builder-el-2  el_before_av_textblock  avia-builder-el-first  av-inherit-size'><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Nutrition blog<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ds4msb-e7a8b52baab300cf20f047e9054a13a3\">\n#top .av_textblock_section.av-ds4msb-e7a8b52baab300cf20f047e9054a13a3 .avia_textblock{\nfont-size:18px;\ncolor:#ffffff;\n}\n<\/style>\n<section  class='av_textblock_section av-ds4msb-e7a8b52baab300cf20f047e9054a13a3 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock av_inherit_color'  itemprop=\"text\" ><p style=\"text-align: center;\">Recipes &#8211; interesting facts &#8211; tips &#8211; inspiration, whether:<br \/>\nDiet, vegan, vegetarian, paleo or just health-conscious&#8230;<\/p>\n<\/div><\/section><\/p><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-11321'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479\">\n.flex_column.av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-17pzcb-764adb3e6a4f045e7c8a0dd102be6479 av_one_full  avia-builder-el-4  el_after_av_section  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-22ubd3-899ef5ba85a00988b538082c55d8278f\">\n#top .av-special-heading.av-22ubd3-899ef5ba85a00988b538082c55d8278f{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-22ubd3-899ef5ba85a00988b538082c55d8278f .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-22ubd3-899ef5ba85a00988b538082c55d8278f .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-22ubd3-899ef5ba85a00988b538082c55d8278f av-special-heading-h1  avia-builder-el-5  el_before_av_textblock  avia-builder-el-first '><h1 class='av-special-heading-tag '  itemprop=\"headline\"  >Healthy sleep<\/h1><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n<section  class='av_textblock_section av-8gwezv-f9f2b1ba0a955a6b936ceaa928122f39 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Relaxation for body and mind<\/h2>\n<p>My patients and clients come to me for a wide variety of reasons. But they often have one problem in common &#8230; most of them complain about their <strong>poor and unrestful sleep.<\/strong><\/p>\n<p>Perhaps you are one of those people who barely reach the so-called deep sleep phase or you feel like you&#8217;ve been hit by a truck the next morning despite eight hours of sleep?<\/p>\n<p>An <strong>intensive recovery phase<\/strong> for our body and mind is important in order to start the next day <strong>healthy <\/strong>and <strong>active<\/strong>.<\/p>\n<div id=\"attachment_5992\" style=\"width: 310px\" class=\"wp-caption alignright\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-5992\" class=\"wp-image-5992 size-medium\" title=\"Tips for healthy and restful sleep\" src=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small-300x300.jpg\" alt=\"{%ALT_TEXT%}\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small-300x300.jpg 300w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small-80x80.jpg 80w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small-36x36.jpg 36w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small-180x180.jpg 180w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small-120x120.jpg 120w, https:\/\/www.ernaehrung-beratung-muenchen.de\/wp-content\/uploads\/2018\/07\/woman-2197947_1920_small.jpg 350w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><p id=\"caption-attachment-5992\" class=\"wp-caption-text\">Healthy sleep &#8211; relaxation for body and mind<\/p><\/div>\n<p>Many scientific studies have looked at how many hours of sleep a person needs for a healthy life. In addition to age and individual habits, other factors for <strong>healthy sleep<\/strong> need to be taken into account.<\/p>\n<p>If you consider that in the course of evolution, the daily routine of humans has been determined by <strong>sunlight<\/strong>, this factor in relation to healthy sleep should be &#8220;illuminated&#8221; in the truest sense of the word.<br \/>\nWe now know that melantonin levels in the blood rise when it gets dark, making us tired. That would be the time to go to sleep. But most of us are <strong>kept awake<\/strong> in the evening by <strong>artificial light sources<\/strong> such as lamps, televisions or the<strong> blue light emitted <\/strong>by computer screens, tablets or cell phones. This suppresses the release of hormones, we only become tired out of exhaustion and then often find it difficult to <strong>fall asleep.<\/strong><br \/>\nDepending on the time of year, try to go to bed <strong>two to four hours after sunset.<\/strong> Put your cell phone or tablet <strong>aside <\/strong>in good time and avoid the well-known <strong>&#8220;TV nap&#8221;.<\/strong><\/p>\n<p><strong>Regular bedtimes and wake-up times <\/strong>are also good for a healthy sleep rhythm. There is certainly nothing to stop us from sleeping in at the weekend, but it puts more strain on our bodies if we sleep too little during the week and suddenly sleep until midday on days off.<\/p>\n<p>And who doesn&#8217;t know it: the energy gap after lunch, for example. A short<strong> &#8220;power nap&#8221; <\/strong>supports the daily recovery phase and recharges our batteries.<\/p>\n<p>A <strong>well-darkened bedroom <\/strong>without obstructive light sources such as a radio alarm clock, streetlights shining in or perhaps even the full moon also contributes to a healthy sleep rhythm.<\/p>\n<p><strong>Disturbing noises <\/strong>such as traffic noise, ticking clocks, etc. should be <strong>avoided<\/strong>. If you can&#8217;t find peace in absolute silence, you could try falling asleep to the sound of the sea or other<strong> natural sounds.<\/strong> There are now also various technical options for this, such as radios or apps &#8211; but please make sure you avoid potential light sources.<\/p>\n<p>In addition, the<strong> room temperature <\/strong>should be around 16 to 20 degrees Celsius. Because when the sun goes down, it usually gets cooler in nature. A comfortable room temperature is therefore an additional factor that we should consider for <strong>healthy sleep.<\/strong><\/p>\n<p>Many studies have been looking into the interaction between a <strong>healthy diet<\/strong> and<strong> restful sleep<\/strong> for years. If you provide your body with <strong>healthy fats<\/strong> and <strong>slow-release carbohydrates<\/strong> in addition to <strong>proteins <\/strong>in the evening, you will ensure that it is adequately supplied so that our cells can repair one or two &#8220;construction sites&#8221; overnight.<br \/>\n<strong>Toxins <\/strong>that pollute our body and thus deprive it of important energy should be <strong>avoided<\/strong>.<br \/>\nIf there is enough time (approx. 3 hours) between dinner and bedtime to regulate an elevated <strong>blood sugar level,<\/strong> this can no longer prevent <strong>regenerative sleep.<\/strong><br \/>\nWhen consuming <strong>beverages containing caffeine<\/strong>, such as coffee, black tea or energy drinks, it is important to remember that the body needs several hours to break down the caffeine and not to be further &#8220;stimulated&#8221;.<\/p>\n<p>Regular (sporting) exercise in the fresh air is essential for a healthy life. However, exercise should be <strong>avoided before going to bed<\/strong>, as the body releases stress hormones to maintain energy levels during physical exertion. As a rule, these prevent you from being able to rest and sleep. Exercising in the morning, cycling to work or simply going for a walk during your lunch break can have very positive effects not only on your general health, but also on <strong>restful sleep.<\/strong><\/p>\n<p>Perhaps a<strong> &#8220;going to bed&#8221; ritual<\/strong> also helps? Relaxation exercises, yoga or meditation in the evening can help to calm the body and mind after a stressful day. Then nothing stands in the way of <strong>healthy sleep.<\/strong><\/p>\n<p>If you wake up at night because you are woken up again by a (supposedly) important thought, have a <strong>pen and notepad<\/strong> ready to take notes. Since you won&#8217;t forget this thought until the next morning, you can go back to sleep without worrying.<\/p>\n<p>And if none of this helps, you may also need to think about the <strong>sleeping area.<\/strong> Despite the large selection of beds and different mattresses and slatted frames, many people still lie incorrectly and suffer from pain or do not get enough air while sleeping. Pressure points, misalignments or snoring can be avoided by using a mattress with a slatted frame in the bed that is adapted to the individual body and contributes to <strong>healthy sleep.<\/strong><\/p>\n<p>Getting enough sleep gives your body the rest it needs to strengthen and renew its cells in a healthy way. Scientists have proven that the nocturnal release of growth hormones is also responsible for the regeneration of skin cells. The so-called <strong>&#8220;beauty sleep&#8221;<\/strong> is therefore no coincidence, but contributes to a beautiful complexion and prevents dark circles under the eyes and the formation of wrinkles.<\/p>\n<p>The length of this article shows how important <strong>healthy sleep<\/strong> is for our body. Talk to me if you also have sleep problems, together we will find suitable solutions to give your body the rest it needs.<\/p>\n<p>So go to bed and get a good night&#8217;s sleep!<\/p>\n<\/div><\/section><\/p><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-70s4p7-b17e2b569738368d7d2c9a27aabfe202\">\n.flex_column.av-70s4p7-b17e2b569738368d7d2c9a27aabfe202{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-70s4p7-b17e2b569738368d7d2c9a27aabfe202 av_one_full  avia-builder-el-7  el_after_av_one_full  el_before_av_hr  first flex_column_div av-zero-column-padding  column-top-margin'     ><div  class='avia-button-wrap avia-button-center  avia-builder-el-8  avia-builder-el-no-sibling '>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-5gyqqj-33c317a820b924d41d3691f13bc49693\">\n#top #wrap_all .avia-button.av-5gyqqj-33c317a820b924d41d3691f13bc49693{\nbackground-color:#4d95d0;\nborder-color:#4d95d0;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n#top #wrap_all .avia-button.av-5gyqqj-33c317a820b924d41d3691f13bc49693:hover{\nbackground-color:#f5a73b;\ncolor:#ffffff;\ntransition:all 0.4s ease-in-out;\n}\n#top #wrap_all .avia-button.av-5gyqqj-33c317a820b924d41d3691f13bc49693 .avia-svg-icon svg:first-child{\nfill:#ffffff;\nstroke:#ffffff;\n}\n#top #wrap_all .avia-button.av-5gyqqj-33c317a820b924d41d3691f13bc49693:hover .avia-svg-icon svg:first-child{\nfill:#ffffff;\nstroke:#ffffff;\n}\n<\/style>\n<a href='https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/contact\/' class='avia-button avia-button-fullwidth av-5gyqqj-33c317a820b924d41d3691f13bc49693 avia-icon_select-yes-left-icon avia-color-custom'   aria-label=\"Get advice on optimal nutrition!\"><span class='avia_button_icon avia_button_icon_left avia-iconfont avia-font-entypo-fontello' data-av_icon='\ue83b' data-av_iconfont='entypo-fontello' ><\/span><span class='avia_iconbox_title' >Get advice on optimal nutrition!<\/span><div class='av-button-description av-button-description-below'><p>Your nutritionist Silke Schweitzer in Munich<\/p>\n<\/div><\/a><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3vgp4r-7b290df8009316dd94490db1c6663d66\">\n#top .hr.av-3vgp4r-7b290df8009316dd94490db1c6663d66{\nmargin-top:25px;\nmargin-bottom:25px;\n}\n.hr.av-3vgp4r-7b290df8009316dd94490db1c6663d66 .hr-inner{\nwidth:47%;\nmax-width:45%;\n}\n<\/style>\n<div  class='hr av-3vgp4r-7b290df8009316dd94490db1c6663d66 hr-custom  avia-builder-el-9  el_after_av_one_full  avia-builder-el-last  hr-center hr-icon-yes'><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><span class='av-seperator-icon avia-iconfont avia-font-entypo-fontello' data-av_icon='\ue8b8' data-av_iconfont='entypo-fontello' ><\/span><span class='hr-inner inner-border-av-border-thin'><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Do you suffer from insomnia or lack of sleep? Here are some tips for healthy sleep to help your body and mind relax.<\/p>\n","protected":false},"author":10,"featured_media":11017,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[80],"tags":[],"class_list":["post-11321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutritional-advice"],"_links":{"self":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/comments?post=11321"}],"version-history":[{"count":5,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11321\/revisions"}],"predecessor-version":[{"id":11330,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/posts\/11321\/revisions\/11330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/media\/11017"}],"wp:attachment":[{"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/media?parent=11321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/categories?post=11321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ernaehrung-beratung-muenchen.de\/en\/wp-json\/wp\/v2\/tags?post=11321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}