{"id":10323,"date":"2025-10-03T15:42:22","date_gmt":"2025-10-03T13:42:22","guid":{"rendered":"https:\/\/www.bestforming.de\/system\/langlebigkeit\/alltag-routinen\/schlafqualitaet\/"},"modified":"2025-11-12T14:56:00","modified_gmt":"2025-11-12T13:56:00","slug":"schlafqualitaet","status":"publish","type":"page","link":"https:\/\/www.bestforming.de\/hi\/system\/langlebigkeit\/alltag-routinen\/schlafqualitaet\/","title":{"rendered":"\u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e"},"content":{"rendered":"<h2>1. \u0915\u094d\u092f\u094b\u0902 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948<\/h2>\n<p>\u0928\u0940\u0902\u0926 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0937\u092e\u0924\u093e \u0914\u0930 \u0926\u0940\u0930\u094d\u0918\u093e\u092f\u0941 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948\u0964<br \/>\u091c\u092c \u0939\u092e \u0938\u094b\u0924\u0947 \u0939\u0948\u0902, \u0924\u092c \u0936\u0930\u0940\u0930 \u092a\u0941\u0928\u0930\u094d\u091c\u0940\u0935\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0935\u0943\u0926\u094d\u0927\u093f \u090f\u0935\u0902 \u092e\u0930\u092e\u094d\u092e\u0924 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<br \/>\u092e\u093e\u0924\u094d\u0930\u093e \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 <strong>\u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e<\/strong> \u0924\u092f \u0915\u0930\u0924\u0940 \u0939\u0948 \u0915\u093f \u0930\u093e\u0924 \u0915\u093f\u0924\u0928\u0940 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0925\u0940\u0964 <\/p>\n<hr>\n<h2>2. \u092e\u0942\u0932 \u092c\u093e\u0924\u0947\u0902 \u0914\u0930 \u0935\u094d\u092f\u093e\u0916\u094d\u092f\u093e<\/h2>\n<ul>\n<li><strong>\u0928\u0940\u0902\u0926 \u0915\u0947 \u091a\u0930\u0923:<\/strong>\n<ul>\n<li>\u0939\u0932\u094d\u0915\u0940 \u0928\u0940\u0902\u0926 \u2192 \u0938\u0902\u0915\u094d\u0930\u092e\u0923 \u0914\u0930 \u0906\u0930\u093e\u092e <\/li>\n<li>\u0917\u0939\u0930\u0940 \u0928\u0940\u0902\u0926 \u2192 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092a\u0941\u0928\u0930\u0941\u0924\u094d\u0925\u093e\u0928, \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u093e\u0930\u094d\u092e\u094b\u0928 <\/li>\n<li>REM \u0928\u0940\u0902\u0926 \u2192 \u092e\u093e\u0928\u0938\u093f\u0915 \u092a\u0941\u0928\u0930\u0941\u0924\u094d\u0925\u093e\u0928, \u0938\u094d\u092e\u0943\u0924\u093f, \u0930\u091a\u0928\u093e\u0924\u094d\u092e\u0915\u0924\u093e<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u0947 \u092e\u0941\u0916\u094d\u092f \u0915\u093e\u0930\u0915:<\/strong>\n<ul>\n<li>\u0905\u0935\u0927\u093f: 7\u20139 \u0918\u0902\u091f\u0947 \u0906\u0926\u0930\u094d\u0936 <\/li>\n<li>\u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e: \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0928\u0940\u0902\u0926-\u091c\u093e\u0917\u0930\u0923 \u091a\u0915\u094d\u0930 <\/li>\n<li>\u092a\u0930\u094d\u092f\u093e\u0935\u0930\u0923: \u0905\u0902\u0927\u0947\u0930\u093e, \u0936\u093e\u0902\u0924, \u0920\u0902\u0921\u093e, \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 <\/li>\n<li>\u0935\u094d\u092f\u0935\u0939\u093e\u0930: \u0936\u093e\u092e \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e, \u0938\u094b\u0928\u0947 \u0938\u0947 \u0920\u0940\u0915 \u092a\u0939\u0932\u0947 \u0915\u0948\u092b\u0940\u0928\/\u0936\u0930\u093e\u092c \u0928\u0939\u0940\u0902<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u0902\u0915\u0947\u0924\u0915:<\/strong> \u091c\u093e\u0917\u0928\u0947 \u0915\u093e \u0905\u0928\u0941\u092d\u0935, \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u090a\u0930\u094d\u091c\u093e, HRV \u092f\u093e \u0938\u094d\u0932\u0940\u092a \u091f\u094d\u0930\u0948\u0915\u0930 \u091c\u0948\u0938\u0940 \u092e\u093e\u092a\u0947\u0902\u0964<\/li>\n<\/ul>\n<hr>\n<h2>3. \u091a\u0941\u0928\u094c\u0924\u093f\u092f\u093e\u0901 \u0914\u0930 \u091c\u094b\u0916\u093f\u092e<\/h2>\n<ul>\n<li><strong>\u0928\u0940\u0902\u0926 \u0915\u0940 \u0915\u092e\u0940:<\/strong> \u0932\u0917\u093e\u0924\u093e\u0930 \u0915\u092e \u0928\u0940\u0902\u0926 \u0939\u0943\u0926\u092f-\u0930\u0915\u094d\u0924\u0935\u093e\u0939\u093f\u0928\u0940, \u092e\u0927\u0941\u092e\u0947\u0939, \u092e\u094b\u091f\u093e\u092a\u0947 \u0915\u093e \u091c\u094b\u0916\u093f\u092e \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948\u0964 <\/li>\n<li><strong>\u0916\u0930\u093e\u092c \u0928\u0940\u0902\u0926 \u0938\u094d\u0935\u091a\u094d\u091b\u0924\u093e:<\/strong> \u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0932\u093e\u0907\u091f, \u0924\u0928\u093e\u0935, \u0936\u0930\u093e\u092c \u2192 \u0917\u0939\u0930\u0940 \u0914\u0930 REM \u0928\u0940\u0902\u0926 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 <\/li>\n<li><strong>\u0905\u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e:<\/strong> \u0936\u093f\u092b\u094d\u091f \u0935\u0930\u094d\u0915, \u092f\u093e\u0924\u094d\u0930\u093e \u092f\u093e \u0938\u094b\u0936\u0932 \u091c\u0947\u091f\u0932\u0948\u0917 \u091a\u0915\u094d\u0930 \u0915\u094b \u092c\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 <\/li>\n<li><strong>\u0924\u0928\u093e\u0935 \u0914\u0930 \u091a\u093f\u0902\u0924\u093e:<\/strong> \u0938\u094b\u0928\u0947 \u092e\u0947\u0902 \u0938\u092e\u0938\u094d\u092f\u093e \u0915\u093e \u0938\u092c\u0938\u0947 \u0906\u092e \u0915\u093e\u0930\u0923\u0964<\/li>\n<\/ul>\n<hr>\n<h2>4. \u0938\u0941\u091d\u093e\u0935 \u0914\u0930 \u092a\u094d\u0930\u093e\u0930\u0902\u092d\u093f\u0915 \u0915\u0926\u092e<\/h2>\n<ul>\n<li><strong>\u0936\u093e\u092e \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0935\u093f\u0915\u0938\u093f\u0924 \u0915\u0930\u0947\u0902:<\/strong> \u0938\u094b\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u093f\u0935\u093e\u091c (\u092a\u0922\u093c\u0928\u093e, \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917, \u0936\u094d\u0935\u093e\u0938 \u0905\u092d\u094d\u092f\u093e\u0938)\u0964 <\/li>\n<li><strong>\u0928\u0940\u0902\u0926 \u0915\u093e \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u090f\u0902:<\/strong> \u0905\u0902\u0927\u0947\u0930\u093e, \u0920\u0902\u0921\u093e (\u0932\u0917\u092d\u0917 18 \u00b0C), \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u092c\u093f\u0938\u094d\u0924\u0930, \u0915\u094b\u0908 \u0936\u094b\u0930 \u0928\u0939\u0940\u0902\u0964 <\/li>\n<li><strong>\u0938\u094d\u0915\u094d\u0930\u0940\u0928 \u0938\u092e\u092f \u0915\u092e \u0915\u0930\u0947\u0902:<\/strong> \u0938\u094b\u0928\u0947 \u0938\u0947 \u0915\u092e \u0938\u0947 \u0915\u092e 1 \u0918\u0902\u091f\u093e \u092a\u0939\u0932\u0947 \u092e\u094b\u092c\u093e\u0907\u0932\/\u092a\u0940\u0938\u0940 \u0928 \u091a\u0932\u093e\u090f\u0902\u0964 <\/li>\n<li><strong>\u0906\u0939\u093e\u0930 \u0914\u0930 \u092a\u0947\u092f:<\/strong> \u0938\u094b\u0928\u0947 \u0938\u0947 6 \u0918\u0902\u091f\u0947 \u092a\u0939\u0932\u0947 \u0915\u094b\u0908 \u0915\u0948\u092b\u0940\u0928 \u0928\u0939\u0940\u0902, \u0930\u093e\u0924 \u0915\u094b \u0939\u0932\u094d\u0915\u093e \u092d\u094b\u091c\u0928\u0964 <\/li>\n<li><strong>\u0928\u093f\u092f\u092e\u093f\u0924\u0924\u093e:<\/strong> \u0939\u0930 \u0926\u093f\u0928 \u090f\u0915 \u0939\u0940 \u0938\u092e\u092f \u092a\u0930 \u0938\u094b\u090f\u0902 \u0914\u0930 \u0909\u0920\u0947\u0902\u0964<\/li>\n<\/ul>\n<hr>\n<h2>5. \u0906\u092a\u0915\u093e \u0905\u0917\u0932\u093e \u0915\u0926\u092e<\/h2>\n<p> <strong>bestforming \u0910\u092a \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902<\/strong> \u0914\u0930 \u092a\u093e\u090f\u0902: <\/p>\n<ul>\n<li>\u0935\u093f\u092f\u0930\u0947\u092c\u0932\u094d\u0938 \u092f\u093e \u092e\u0948\u0928\u094d\u092f\u0941\u0905\u0932 \u0907\u0928\u092a\u0941\u091f \u0915\u0947 \u0938\u093e\u0925 \u0928\u0940\u0902\u0926 \u091f\u094d\u0930\u0948\u0915\u093f\u0902\u0917 <\/li>\n<li>\u0936\u093e\u092e \u0915\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e\u090f\u0901, \u091c\u094b \u0906\u092a\u0915\u0940 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0915\u094b \u0935\u094d\u092f\u0935\u0938\u094d\u0925\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0938\u0941\u0927\u093e\u0930\u0947\u0902 <\/li>\n<li>\u0906\u092a\u0915\u0940 \u0928\u0940\u0902\u0926 \u092a\u094d\u0930\u094b\u092b\u093c\u093e\u0907\u0932 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0941\u091d\u093e\u0935<\/li>\n<\/ul>\n<p>\u0907\u0938 \u0924\u0930\u0939 \u0939\u0930 \u0930\u093e\u0924 \u0936\u0930\u0940\u0930, \u092e\u0928 \u0914\u0930 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0938\u091a\u094d\u091a\u093e \u092a\u0941\u0928\u0930\u0941\u0924\u094d\u0925\u093e\u0928 \u0938\u094d\u0930\u094b\u0924 \u092c\u0928 \u091c\u093e\u090f\u0917\u0940\u0964 <\/p>\n<div class=\"gsp_post_data\" data-post_type=\"page\" data-cat=\"\" data-modified=\"120\" data-title=\"\u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e\" data-home=\"https:\/\/www.bestforming.de\/hi\/\"><\/div>","protected":false},"excerpt":{"rendered":"<p>1. \u0915\u094d\u092f\u094b\u0902 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0928\u0940\u0902\u0926 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0937\u092e\u0924\u093e \u0914\u0930 \u0926\u0940\u0930\u094d\u0918\u093e\u092f\u0941 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948\u0964\u091c\u092c \u0939\u092e \u0938\u094b\u0924\u0947 \u0939\u0948\u0902, \u0924\u092c \u0936\u0930\u0940\u0930 \u092a\u0941\u0928\u0930\u094d\u091c\u0940\u0935\u093f\u0924 \u0939\u094b\u0924\u093e \u0939\u0948, \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \u0915\u094b \u0938\u0902\u0938\u093e\u0927\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0914\u0930 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u0935\u0943\u0926\u094d\u0927\u093f \u090f\u0935\u0902 \u092e\u0930\u092e\u094d\u092e\u0924 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e\u0913\u0902 \u0915\u094b \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964\u092e\u093e\u0924\u094d\u0930\u093e \u0928\u0939\u0940\u0902, \u092c\u0932\u094d\u0915\u093f \u0938\u092c\u0938\u0947 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0928\u0940\u0902\u0926 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u0924\u092f \u0915\u0930\u0924\u0940 \u0939\u0948 \u0915\u093f \u0930\u093e\u0924 \u0915\u093f\u0924\u0928\u0940 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0925\u0940\u0964 2. 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