{"id":35336,"date":"2025-10-13T17:59:07","date_gmt":"2025-10-13T15:59:07","guid":{"rendered":"https:\/\/luciacare.com\/?p=35336"},"modified":"2026-05-27T17:17:39","modified_gmt":"2026-05-27T15:17:39","slug":"es-beginnt-nicht-im-bett-es-beginnt-im-laufe-des-tages","status":"publish","type":"post","link":"https:\/\/luciacare.com\/de\/blog\/integrativ-medicin\/det-starter-ikke-i-sengen-det-starter-i-loebet-af-dagen\/","title":{"rendered":"Es beginnt nicht im Bett \u2013 es beginnt im Laufe des Tages"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"35336\" class=\"elementor elementor-35336\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"has_ae_slider elementor-element elementor-element-42f693d e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"42f693d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-418bcd0 elementor-widget elementor-widget-image\" data-id=\"418bcd0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31.jpg\" class=\"attachment-full size-full wp-image-37360\" alt=\"Es beginnt nicht im Bett \u2013 es beginnt tags\u00fcber\" srcset=\"https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31.jpg.webp 1200w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-600x400.jpg.webp 600w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-1024x683.jpg.webp 1024w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-768x512.jpg.webp 768w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-18x12.jpg.webp 18w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-384664d e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"384664d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c3114b2 elementor-widget elementor-widget-heading\" data-id=\"c3114b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Es beginnt nicht im Bett \u2013 es beginnt tags\u00fcber<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-dc0cbb6 e-con-full e-flex ae-bg-gallery-type-default e-con e-child\" data-id=\"dc0cbb6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7d9fa6 elementor-widget elementor-widget-spacer\" data-id=\"b7d9fa6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-29fa7c1 e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"29fa7c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ebe38f2 elementor-widget elementor-widget-text-editor\" data-id=\"ebe38f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em><strong>Wie geht es dir eigentlich \u2013 ganz tief im Inneren, hinter all den Leistungen, der Energie und dem gepflegten \u00c4u\u00dferen?<\/strong><\/em><\/p><p>In Bliv hele dig treffen sich die \u00c4rztin und Gr\u00fcnderin von Lucia Care, Nanna Kirkebjerg, und der Partner von Lucia Care, S\u00f8ren Bregendal, zu Gespr\u00e4chen \u00fcber das, was uns wirklich st\u00e4rkt \u2013 k\u00f6rperlich, emotional und menschlich.<\/p><p>Schlaf beginnt nicht, wenn Sie sich ins Bett legen. Er beginnt Stunden vorher \u2013 in der Art und Weise, wie Sie Ihren Tag verbringen. Wenn der K\u00f6rper niemals Pausen bekommt, wie soll er dann lernen, loszulassen? In Episode 3 sprechen wir \u00fcber die Verbindung zwischen Tag und Nacht \u2013 und wie Ihre Schlafqualit\u00e4t stark von den Signalen abh\u00e4ngt, die Sie Ihrem Nervensystem im Laufe des Tages senden.<\/p><p>Um einschlafen zu k\u00f6nnen, m\u00fcssen wir das parasympathische Nervensystem aktivieren \u2013 jenes System, das beruhigt, entspannt und regeneriert. Doch viele von uns leben unter st\u00e4ndiger Belastung durch das gegenteilige System: das sympathische, stressausl\u00f6sende System.<\/p><p><strong>Das Gute ist<\/strong>Sie m\u00fcssen keine Stunden mit Yoga oder Meditation verbringen. Es geht um kleine \u201cEntspannungsinseln\u201d im Laufe des Tages \u2013 Mikro pausen, in denen Sie sich selbst und Ihren K\u00f6rper in Erinnerung rufen. Schon 1 Minute mit warmem Wasser \u00fcber den H\u00e4nden und tiefen Atemz\u00fcgen kann ausreichen, um ein positives Reset zu bewirken.<\/p><p>Beispiele aus der Episode:<\/p><ul><li>Tiefes Atmen aktiviert den Vagusnerv, der beruhigende Signale an den gesamten K\u00f6rper sendet.<\/li><li>W\u00e4rme, Ber\u00fchrung und Natur sind nat\u00fcrliche \u201cPausensignale\u201d f\u00fcr das Nervensystem.<\/li><li>Kleine Routinen im hektischen Alltag \u2013 wie zum Beispiel mehrmals t\u00e4glich 10 tiefe, bewusste Atemz\u00fcge \u2013 k\u00f6nnen dem K\u00f6rper helfen, Verspannungen zu l\u00f6sen und neue Energie zu tanken, bevor du weitermachst.<\/li><\/ul><p>\u201cWir m\u00fcssen den Tagesrhythmus respektieren und im Laufe des Tages f\u00fcr Ruhe und Pausen sorgen, um gut schlafen zu k\u00f6nnen\u201d, sagt Nanna. Und diesen Rhythmus schaffen wir durch Pausen.<\/p><p>Erholung ist nicht nur Luxus. Sie ist eine nat\u00fcrliche Vorbereitung auf das gute Leben. Und auf guten Schlaf.<\/p><p>\u00a0<\/p><p>H\u00f6ren Sie sich den Abschnitt an <a href=\"https:\/\/open.spotify.com\/episode\/2CovzmTuRZz6skHws9LxIE?si=QEzY5pOgTT2mc5T1WVdiFg\">Spotify<\/a> oder <a href=\"https:\/\/podcasts.apple.com\/dk\/podcast\/s%C3%B8vn-er-kroppens-helt-store-healer-hvor-godt-sover-du\/id1830450061?i=1000730132901&amp;l=da\">Apple Podcasts<\/a>.<\/p><p><strong><em>Wie kannst du dir kleine Oasen der Ruhe in deinen Alltag schaffen \u2013 und schon lange bevor du dich hinlegst, die Voraussetzungen f\u00fcr einen besseren Schlaf schaffen?<\/em><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-6bb7edd e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"6bb7edd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7893d1 elementor-widget elementor-widget-spacer\" data-id=\"b7893d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-3ff1c01 e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"3ff1c01\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-05639ac elementor-widget elementor-widget-image\" data-id=\"05639ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/Blog-billede.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-35d36b4 e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"35d36b4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-751491e elementor-widget elementor-widget-spacer\" data-id=\"751491e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>S\u00f8vnen starter timer f\u00f8r &#8211; i den m\u00e5de, du lever din dag p\u00e5. Hvis kroppen aldrig f\u00e5r pauser, hvordan skal den s\u00e5 l\u00e6re at give slip?<\/p>","protected":false},"author":1961,"featured_media":37360,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[292],"tags":[],"class_list":["post-35336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-integrativ-medicin"],"acf":[],"_links":{"self":[{"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/posts\/35336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/users\/1961"}],"replies":[{"embeddable":true,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/comments?post=35336"}],"version-history":[{"count":6,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/posts\/35336\/revisions"}],"predecessor-version":[{"id":37372,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/posts\/35336\/revisions\/37372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/media\/37360"}],"wp:attachment":[{"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/media?parent=35336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/categories?post=35336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luciacare.com\/de\/wp-json\/wp\/v2\/tags?post=35336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}