{"id":168671,"date":"2021-08-05T08:20:00","date_gmt":"2021-08-05T07:20:00","guid":{"rendered":"https:\/\/ibelieveinyou.ch\/magazine\/?p=168671"},"modified":"2024-01-10T14:01:11","modified_gmt":"2024-01-10T13:01:11","slug":"schlaf-und-training-fakten-und-mythen","status":"publish","type":"post","link":"https:\/\/ibelieveinyou.ch\/magazine\/schlaf-und-training-fakten-und-mythen\/","title":{"rendered":"Schlaf und Training: Fakten und Mythen"},"content":{"rendered":"<div id=\"bsf_rt_marker\"><\/div>\n<p><em>\u00abSchlaf l\u00e4sst sich am Wochenende nachholen\u00bb und \u00absp\u00e4t abends zu trainieren st\u00f6rt die Schlafqualit\u00e4t\u00bb. Wirklich? Wir pr\u00e4sentieren dir f\u00fcnf Fakten zu Schlaf und Training, die du als Sportler:in unbedingt kennen solltest.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"876\" height=\"373\" src=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu.jpg\" alt=\"Schlaf und Training\" class=\"wp-image-168977\" srcset=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu.jpg 876w, https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu-300x128.jpg 300w, https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Schlaf-und-Training-Beitragsbild-neu-768x327.jpg 768w\" sizes=\"auto, (max-width: 876px) 100vw, 876px\" \/><\/figure>\n\n\n\n<div class=\"wp-block-columns coblocks-author-columns has-background is-layout-flex wp-container-core-columns-is-layout-9a2f41b6 wp-block-columns-is-layout-flex\" style=\"background-color:#8C8C971A;padding-top:2.5rem;padding-right:2.5rem;padding-bottom:2.5rem;padding-left:2.5rem\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"--col-width:25%;flex-basis:25%\">\n<figure class=\"wp-block-image is-style-rounded\"><img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/03\/Medbase-Zug-Flesch-Christoph-150x150.jpeg\" alt=\"\" class=\"wp-image-169183\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"--col-width:75%;flex-basis:75%\">\n<p><strong>Dr. med. Christoph Flesch<\/strong><\/p>\n\n\n\n<p>Facharzt FMH f\u00fcr Allgemeine Innere Medizin, Sportmedizin SGSM, Manuelle Medizin SAMM, <a href=\"https:\/\/www.medbase.ch\/standorte\/detail\/medbase-zug\" target=\"_blank\" rel=\"noreferrer noopener\">Medbase Zug<\/a><\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-kadence-accordion alignnone\"><div class=\"kt-accordion-wrap kt-accordion-id168671_6f1dbd-72 kt-accordion-has-5-panes kt-active-pane-0 kt-accordion-block kt-pane-header-alignment-left kt-accodion-icon-style-basic kt-accodion-icon-side-right\" style=\"max-width:none\"><div class=\"kt-accordion-inner-wrap\" data-allow-multiple-open=\"false\" data-start-open=\"0\">\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-1 kt-pane168671_bfb432-6d\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>1 \u00abSchlafmangel wirkt sich negativ auf die Fitness aus\u00bb<\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Korrekt. Wer zu wenig schl\u00e4ft, ist weniger ausdauernd und die Konzentration sinkt. Damit steigt auch das Verletzungsrisiko. Zus\u00e4tzlich wird das Immunsystem geschw\u00e4cht und die geistige Leistung ist reduziert.<\/p>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-2 kt-pane168671_245ed0-0a\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>2 \u00abDer Schlafbedarf ist individuell sehr unterschiedlich\u00bb<\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Jein, denn die meisten Menschen untersch\u00e4tzen ihren Schlafbedarf, so auch viele <a href=\"https:\/\/ibelieveinyou.ch\/magazine\/frauen-im-spitzensport-nina-christen\/\" target=\"_blank\" data-type=\"post\" data-id=\"168676\" rel=\"noreferrer noopener\">Sportler:innen<\/a>. \u00abNicht unter sieben Stunden\u00bb \u2013 diese Regel gilt f\u00fcr die allermeisten. Dennoch ist der Bedarf individuell und kann eher h\u00f6her oder seltener auch tiefer sein als sieben Stunden.<\/p>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-3 kt-pane168671_938efe-f6\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>3 \u00abSp\u00e4t abends zu trainieren st\u00f6rt die Schlafqualit\u00e4t\u00bb<\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Falsch. Diese These galt lange als richtig, ist aber inzwischen widerlegt. Allerdings k\u00f6nnen die meisten Sportler:innen unmittelbar nach einem sehr intensiven, sp\u00e4ten <a href=\"https:\/\/ibelieveinyou.ch\/magazine\/schmerzmittel-und-sport\/\" data-type=\"post\" data-id=\"599\">Training<\/a> nicht rasch einschlafen.<\/p>\n<\/div><\/div><\/div>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-d0b3c9c8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"--col-width:100%;flex-basis:100%\">\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-group has-global-padding is-layout-constrained wp-block-group-is-layout-constrained\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-d0b3c9c8 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-style-default has-background is-layout-flow wp-block-column-is-layout-flow\" style=\"border-style:none;border-width:0px;background-color:#5cb199;padding-top:var(--wp--preset--spacing--30);padding-right:var(--wp--preset--spacing--30);padding-bottom:var(--wp--preset--spacing--30);padding-left:var(--wp--preset--spacing--30)\">\n<p class=\"has-text-align-center has-base-color has-text-color\"><br><strong>Physiotherapie nach Mass<\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-base-color has-text-color\">Suchst Du eine individuelle Beratung zur Verbesserung Deiner k\u00f6rperlichen Fitness? Ob nach Abschluss einer \u00e4rztlich verordneten Physiotherapie oder jederzeit auf eigenen Wunsch. Wir beraten und behandeln Dich pers\u00f6nlich und individuell nach Deinen Bed\u00fcrfnissen \u2013 unabh\u00e4ngig von Deiner Krankenversicherung und ohne vorg\u00e4ngigen Arztbesuch.<\/p>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-a89b3969 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-base-color has-contrast-background-color has-text-color has-background wp-element-button\" href=\"https:\/\/www.medbase.ch\/angebot\/detail-service\/therapie-beratung\/physiotherapie-nach-mass\/?utm_campaign=Stretching-de&amp;utm_medium=link&amp;utm_source=IBIY22\" target=\"_blank\" rel=\"noreferrer noopener\">Jetzt buchen<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<div class=\"wp-block-kadence-accordion alignnone\"><div class=\"kt-accordion-wrap kt-accordion-id168671_aa0323-e9 kt-accordion-has-2-panes kt-active-pane-0 kt-accordion-block kt-pane-header-alignment-left kt-accodion-icon-style-basic kt-accodion-icon-side-right\" style=\"max-width:none\"><div class=\"kt-accordion-inner-wrap\" data-allow-multiple-open=\"false\" data-start-open=\"0\">\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-1 kt-pane168671_c29e42-65\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>4 <strong>\u00abEin Schlafmanko l\u00e4sst sich am Wochenende wieder kompensieren\u00bb<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Auch hier muss man differenzieren. Solange eine \u00abSchlafschuld\u00bb nur kurz anh\u00e4lt, kann man sie tags\u00fcber meist kompensieren und mit etwas mehr Schlaf wieder abbauen. Dauert sie aber Wochen oder Monate, braucht es viel l\u00e4nger, bis der K\u00f6rper sich wieder <a href=\"https:\/\/ibelieveinyou.ch\/magazine\/was-hilft-wirklich-gegen-muskelkater\/\" target=\"_blank\" data-type=\"post\" data-id=\"168162\" rel=\"noreferrer noopener\">regeneriert<\/a>.<\/p>\n<\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-kadence-pane kt-accordion-pane kt-accordion-pane-2 kt-pane168671_c01be3-ec\"><div class=\"kt-accordion-header-wrap\"><button class=\"kt-blocks-accordion-header kt-acccordion-button-label-show\"><span class=\"kt-blocks-accordion-title-wrap\"><span class=\"kt-blocks-accordion-title\"><strong>5 <strong>\u00abTrainings am Morgen sind besser\u00bb<\/strong><\/strong><\/span><\/span><span class=\"kt-blocks-accordion-icon-trigger\"><\/span><\/button><\/div><div class=\"kt-accordion-panel kt-accordion-panel-hidden\"><div class=\"kt-accordion-panel-inner\">\n<p>Falsch. Dies l\u00e4sst sich nicht generell beantworten und h\u00e4ngt vom eigenen biologischen Rhythmus ab. \u00abEulen\u00bb, die abends nicht ins Bett kommen, trainieren besser abends, statt sich morgens um sechs Uhr aus dem Bett zu qu\u00e4len. Und dasselbe gilt auch umgekehrt.<\/p>\n<\/div><\/div><\/div>\n<\/div><\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tipp bei Wettk\u00e4mpfen<\/strong><\/h2>\n\n\n\n<p>Bei einem Wettkampf mit langer Anreise und Jetlag ist es hilfreich, mindestens einen Gesundheitstag einzuplanen, der zum Akklimatisieren dient.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr style=\"width: 1440px; max-width: 100%;\" class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"has-text-align-center wp-block-heading\">Wer ist Medbase?<\/h3>\n\n\n\n<p class=\"has-text-align-center\">Medbase ist das gr\u00f6sste multidisziplin\u00e4re\u00a0sportmedizinische Netzwerk der Schweiz und bietet spezialisierte sportmedizinische Dienstleistungen f\u00fcr Athletinnen und Athleten, Vereine und Sportverb\u00e4nde aller Aktivit\u00e4tsstufen in den Bereichen Sportmedizin, Sportphysiotherapie, Leistungsdiagnostik und Trainingsberatung.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/www.medbase.ch\/sport\/\" target=\"_blank\" rel=\"noreferrer noopener\">www.medbase.ch\/sport\/<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/01\/logo-win4-medbase.jpeg\" alt=\"\" class=\"wp-image-169285\" width=\"304\" height=\"92\" srcset=\"https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/01\/logo-win4-medbase.jpeg 450w, https:\/\/ibelieveinyou.ch\/magazine\/wp-content\/uploads\/sites\/4\/2023\/01\/logo-win4-medbase-300x91.jpeg 300w\" sizes=\"auto, (max-width: 304px) 100vw, 304px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u00abSp\u00e4t abends zu trainieren st\u00f6rt die Schlafqualit\u00e4t\u00bb. Wirklich? Wir pr\u00e4sentieren dir f\u00fcnf Fakten zu Schlaf und Training.<\/p>\n","protected":false},"author":1,"featured_media":168977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[223],"tags":[],"class_list":["post-168671","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-faktencheck"],"modified_by":"Admin","_links":{"self":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/posts\/168671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/comments?post=168671"}],"version-history":[{"count":6,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/posts\/168671\/revisions"}],"predecessor-version":[{"id":170247,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/posts\/168671\/revisions\/170247"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/media\/168977"}],"wp:attachment":[{"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/media?parent=168671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/categories?post=168671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ibelieveinyou.ch\/magazine\/wp-json\/wp\/v2\/tags?post=168671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}