Schlaf – der unterschätzte Leistungsschlüssel

4,99 €

Schlaf ist kein Stillstand – es ist aktive Regeneration!In Tiefschlafphasen erholt sich dein Körper, im REM-Schlaf verarbeitet dein Gehirn Emotionen & Gelerntes.

Zu wenig Schlaf =- schlechterer Stoffwechsel- Heißhunger & Insulinresistenz- weniger Muskelaufbau, mehr Cortisol- mehr Entzündungen & Krankheitsrisiko

Dein Schlaf-Booster:-7–9 h Schlaf (Sportler:innen eher mehr)- Feste Schlafzeiten- Kein Koffein am Abend- Dunkel, kühl & ruhig schlafen- Komplexe KH am Abend (z. B. Porridge)

Powernap-Tipp:10–20 min mittags = Fokus, Energie & bessere Regeneration!

Wissenschaftliche Evidenz:

Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Penguin Books.

Medic, G., Wille, M. and Hemels, M.E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, pp.151–161.

Mah, C.D. et al. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), pp.943–950.

Hirshkowitz, M. et al. (2015). National Sleep Foundation’s sleep time duration recommendations. Sleep Health, 1(1), pp.40–43.

Mednick, S., Nakayama, K. and Stickgold, R. (2002). Sleep-dependent learning: A nap is as good as a night. Nature Neuroscience, 5(7), pp.677–681.

Brooks, A. and Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. Sleep, 29(6), pp.831–840.

Naska, A., Oikonomou, E., Trichopoulou, A., Psaltopoulou, T. and Trichopoulos, D. (2007). Siesta in healthy adults and coronary mortality in the general population. Archives of Internal Medicine, 167(3), pp.296–301.

Spiegel, K. et al. (2005). Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. The Journal of Applied Physiology, 99(5), pp.2008–2019.

Knutson, K.L. et al. (2007). Role of sleep duration and quality in the risk and severity of Type 2 diabetes mellitus. Archives of Internal Medicine, 167(9), pp.965–967.

Nedeltcheva, A.V. et al. (2009). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), pp.435–441.

Schlaf ist kein Stillstand – es ist aktive Regeneration!In Tiefschlafphasen erholt sich dein Körper, im REM-Schlaf verarbeitet dein Gehirn Emotionen & Gelerntes.

Zu wenig Schlaf =- schlechterer Stoffwechsel- Heißhunger & Insulinresistenz- weniger Muskelaufbau, mehr Cortisol- mehr Entzündungen & Krankheitsrisiko

Dein Schlaf-Booster:-7–9 h Schlaf (Sportler:innen eher mehr)- Feste Schlafzeiten- Kein Koffein am Abend- Dunkel, kühl & ruhig schlafen- Komplexe KH am Abend (z. B. Porridge)

Powernap-Tipp:10–20 min mittags = Fokus, Energie & bessere Regeneration!

Wissenschaftliche Evidenz:

Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Penguin Books.

Medic, G., Wille, M. and Hemels, M.E. (2017). Short- and long-term health consequences of sleep disruption. Nature and Science of Sleep, 9, pp.151–161.

Mah, C.D. et al. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), pp.943–950.

Hirshkowitz, M. et al. (2015). National Sleep Foundation’s sleep time duration recommendations. Sleep Health, 1(1), pp.40–43.

Mednick, S., Nakayama, K. and Stickgold, R. (2002). Sleep-dependent learning: A nap is as good as a night. Nature Neuroscience, 5(7), pp.677–681.

Brooks, A. and Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: Which nap duration is most recuperative?. Sleep, 29(6), pp.831–840.

Naska, A., Oikonomou, E., Trichopoulou, A., Psaltopoulou, T. and Trichopoulos, D. (2007). Siesta in healthy adults and coronary mortality in the general population. Archives of Internal Medicine, 167(3), pp.296–301.

Spiegel, K. et al. (2005). Sleep loss: a novel risk factor for insulin resistance and Type 2 diabetes. The Journal of Applied Physiology, 99(5), pp.2008–2019.

Knutson, K.L. et al. (2007). Role of sleep duration and quality in the risk and severity of Type 2 diabetes mellitus. Archives of Internal Medicine, 167(9), pp.965–967.

Nedeltcheva, A.V. et al. (2009). Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine, 153(7), pp.435–441.