Übungen bei Schlaflosigkeit — Adjunkt zu CBT-I, Morgens-Timing

Insomnia affects roughly one-third of adults at some point, and chronic insomnia disorder ~10%. The 2015 Kredlow meta-analysis of 66 trials found exercise improves both objective and subjective sleep quality with an effect size around 0.4 (moderate) — comparable to many pharmacologic and behavioral interventions. The 2017 AASM guidelines specifically list exercise as a recommended adjunct to CBT-I (cognitive behavioral therapy for insomnia), the gold standard treatment. The mechanism is multiple: improved circadian regulation, reduced core body temperature in the evening (sleep is triggered by a temperature drop), reduced cortisol dysregulation, improved sleep architecture (deeper N3 + better REM continuity). Critical timing principle: morning and early-afternoon high-intensity exercise wins; late-evening high-intensity exercise within 2-3 hours of bed RAISES core body temperature and DELAYS sleep onset. Light yoga or breathwork in the evening is fine and may help.

Volya's catalogue carries the foundation: slow-arm-swing-walk and standing-march for morning cardio (sunshine + light exposure are the bonus — light is a powerful circadian zeitgeber), cat-cow for gentle evening mobility, supine-knee-to-chest for tension release before bed, diaphragmatic-breathing for parasympathetic regulation (the core skill in CBT-I), scapular-retraction for desk-worker posture, supine-piriformis-stretch for low-back release. The AI coach also knows the nutrition side — caffeine after noon avoidance (5-6h half-life still disrupts even when you fall asleep fine), alcohol disrupts sleep architecture (sedates onset but fragments deep + REM), consistent meal timing for circadian regulation, magnesium glycinate 200-400 mg evening (CKD gate), tart cherry juice 240 ml × 2/day mild evidence (Howatson 2012), AVOID melatonin >1-3 mg without clinician (over-supplementation common), test vitamin D + B-complex if persistent. This is NEVER a replacement for sleep specialist evaluation if severe — refer for OSA workup, restless legs syndrome, periodic limb movement disorder, parasomnia.