{"id":6653,"date":"2018-03-19T00:01:41","date_gmt":"2018-03-19T04:01:41","guid":{"rendered":"http:\/\/www.hancockregionalhospital.org\/?p=6653"},"modified":"2018-03-19T00:01:41","modified_gmt":"2018-03-19T04:01:41","slug":"break-insomnia-cycle-without-pills","status":"publish","type":"post","link":"https:\/\/www.hancockhealth.org\/de\/2018\/03\/break-insomnia-cycle-without-pills\/","title":{"rendered":"Durchbrechen Sie den Schlaflosigkeitszyklus, ohne Pillen"},"content":{"rendered":"<div class=\"container mx-auto   wordpress-block wordpress- core-\">Haben Sie gute (womit wir \u201eirgendwie peinliche\u201c) Ambien-Geschichten meinen? Fast 38 Millionen Amerikaner nehmen das Schlafmittel gegen ihre Schlaflosigkeit ein. Ein erheblicher Teil leidet <a href=\"https:\/\/www.healthline.com\/health\/side-effects-of-taking-ambien\" target=\"_blank\" rel=\"noopener noreferrer\">seltsame Nebenwirkungen.<\/a>\u00a0In manchen F\u00e4llen erledigen die Menschen ganz normale Haushaltsaufgaben, wie W\u00e4sche falten oder Guacamole zubereiten, und haben kaum oder gar keine Erinnerung an das Ereignis.<\/p>\n<p>Aber chronische Schlaflosigkeit ist kein Scherz. Es kann Ihr Risiko f\u00fcr Diabetes, Asthma, Herzinfarkt, Schlaganfall und andere schwerwiegende Erkrankungen erh\u00f6hen. Es kann Angstzust\u00e4nde und Depressionen verschlimmern. Und es kann sogar Ihr Leben verk\u00fcrzen.<\/p>\n<p>Doctors and mental health professionals caution against relying on sleep medication to get your Zs. The side effects can range from irritating to dangerous. It&#8217;s also easy to become dependent on a drug or develop a tolerance (when the same dosage no longer has as much of an effect).<\/p>\n<h2>Tipps f\u00fcr besseren Schlaf<\/h2>\n<p>Die Schlaflosigkeitssituation ist bei jedem etwas anders. Aber hier sind ein paar Tipps, um ohne den Einsatz von Schlafmitteln besser zu schlafen:<\/p>\n<ul>\n<li><strong>Vermeiden Sie nachts elektronische Ger\u00e4te. <\/strong>Und wenn m\u00f6glich, halten Sie Ihr Telefon oder andere Ger\u00e4te von dem Zimmer fern, in dem Sie schlafen.<\/li>\n<li><strong>Bleib ruhig. <\/strong>F\u00fcr die meisten Menschen scheint k\u00fchler (aber nicht kalt) besser zum Schlafen zu sein. Schlafen Sie in locker sitzender Kleidung, vermeiden Sie die Verwendung von zu warmen Decken und schalten Sie nachts bei Bedarf den Thermostat herunter.<\/li>\n<li><strong>\u00dcbung.<\/strong> Wenn Sie tags\u00fcber regelm\u00e4\u00dfig Sport treiben und Energie verbrauchen, k\u00f6nnen Sie leichter einschlafen und nachts durchschlafen.<\/li>\n<li><strong>Sorgen Sie tags\u00fcber f\u00fcr viel nat\u00fcrliches Licht. <\/strong>Ihre Einwirkung von Tageslicht bestimmt Ihren Tagesrhythmus \u2013 die innere Uhr in Ihrem Gehirn, die Ihnen sagt, wann Sie schlafen und wann Sie aufwachen sollen.<\/li>\n<li><strong>Vermeiden Sie Koffein, Alkohol und Zigaretten<\/strong>. Besonders vor dem Schlafengehen. Auch eine regelm\u00e4\u00dfige Tasse Kaffee am Morgen kann dabei helfen, Ihren Tagesrhythmus zu etablieren, nach 14 Uhr sollten Sie jedoch auf Koffein verzichten<\/li>\n<li><strong>Verwenden Sie beruhigende Ger\u00e4usche. <\/strong>Ein Ger\u00e4uschgenerator oder eine Maschine mit wei\u00dfem Rauschen (oder sogar ein Ventilator) kann dabei helfen, die Ger\u00e4usche in Ihrer Umgebung auszugleichen und Ihre Nerven zu beruhigen.<\/li>\n<\/ul>\n<p>Wenn Sie feststellen, dass Ihre Angst vor Schlaflosigkeit Sie wach h\u00e4lt, versuchen Sie, sich daran zu erinnern <em>alle<\/em> kann schlafen. Wir werden damit geboren, und wenn unsere Entwicklung gesund und wie erwartet verl\u00e4uft, k\u00f6nnen wir damit weitermachen. Schlaflosigkeit tritt auf, wenn etwas in unserem K\u00f6rper, Geist oder unserer Umgebung diesem nat\u00fcrlichen Prozess im Wege steht.<\/p>\n<p>Und seien Sie sich bewusst: Wenn Sie derzeit ein verschreibungspflichtiges oder rezeptfreies Schlafmittel zur Bek\u00e4mpfung von Schlaflosigkeit verwenden, kann es zu Entzugserscheinungen kommen. Dazu kann eine erh\u00f6hte Schlaflosigkeit geh\u00f6ren, wenn Sie versuchen, ohne sie zu schlafen. <a href=\"https:\/\/www.hancockhealth.org\/de\/find-a-doctor\/\">Dein Arzt<\/a> kann Ihnen dabei helfen, einen Plan f\u00fcr einen komfortablen und sicheren R\u00fcckzug zu entwickeln.<\/div>","protected":false},"excerpt":{"rendered":"<p>Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. Here are some tips to help you get back to a healthy sleep cycle, naturally.<\/p>","protected":false},"author":6,"featured_media":6654,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_tec_requires_first_save":true,"_EventAllDay":false,"_EventTimezone":"","_EventStartDate":"","_EventEndDate":"","_EventStartDateUTC":"","_EventEndDateUTC":"","_EventShowMap":false,"_EventShowMapLink":false,"_EventURL":"","_EventCost":"","_EventCostDescription":"","_EventCurrencySymbol":"","_EventCurrencyCode":"","_EventCurrencyPosition":"","_EventDateTimeSeparator":"","_EventTimeRangeSeparator":"","_EventOrganizerID":[],"_EventVenueID":[],"_OrganizerEmail":"","_OrganizerPhone":"","_OrganizerWebsite":"","_VenueAddress":"","_VenueCity":"","_VenueCountry":"","_VenueProvince":"","_VenueState":"","_VenueZip":"","_VenuePhone":"","_VenueURL":"","_VenueStateProvince":"","_VenueLat":"","_VenueLng":"","_VenueShowMap":false,"_VenueShowMapLink":false,"_tribe_blocks_recurrence_rules":"","_tribe_blocks_recurrence_description":"","_tribe_blocks_recurrence_exclusions":"","footnotes":""},"categories":[386],"tags":[],"service":[],"class_list":["post-6653","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"acf":{"featured_image":6654,"page_title":"","sub_header":"","display_overlay":false},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Break the Insomnia Cycle, Without Pills<\/title>\n<meta name=\"description\" content=\"Chronic insomnia can be hard on your health and sleeping pills can have scary side effects. 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