Die 10 besten Hacks für einen gesunden, erholsamen Schlaf

 

Unser Schlaf – lange hat sich die Medizin nur wenig für ihn interessiert. Mehr noch: Ärzte gehören zu den Berufsgruppen, die am fahrlässigsten mit ihrer Nachtruhe umgehen.

Ich erinnere mich noch gut an meine Zeit auf der Intensivstation. Auf drei Tagdienste folgten oft drei Nachtdienste, dann drei Tage Pause, bevor es wieder von vorne losging. Am Anfang war mein Tatendrang noch groß. Doch nach und nach bemerkte ich, wie meine Energie zu schwinden begann und ich von Woche zu Woche schwerfälliger wurde. Es kostete mich riesige Anstrengungen, konzentriert zu bleiben und keine größeren Fehler zu machen. Am Ende des Jahres war ich völlig ausgepumpt. Und war damit nicht alleine. Fast allen meinen Kollegen ging es ebenso. 

Was war die Ursache für diesen Verfall? Gewiss, es war ein verantwortungsvoller Job, der einem einiges abverlangte und oft dramatische Situationen mit sich brachte. Aber daran kann man sich gewöhnen. Woran man sich nicht gewöhnen kann, ist die konstante Unterbrechung des natürlichen Schlafrhythmuses.

 

Warum guter Schlaf so wichtig ist

Je mehr sich die Forschung mit dem Schlaf beschäftigt, umso klarer wird seine zentrale Rolle für ein gesundes Leben. Die Aufgaben des Schlafes umfassen unter anderem:

  • Regeneration des Stoffwechsels und der Hormonsysteme

  • Verarbeitung der Erlebnisse des Tages

  • Überführen von gelernten Inhalten ins Langzeitgedächtnis

  • Reparatur geschädigter Strukturen (z.B. überbeanspruchter Muskulatur beim Sport)

  • Entgiftung 

Lässt man den Körper diese Arbeiten nicht verrichten, steigt das Risiko für Folgeerkrankungen massiv an. Übergewicht, Diabetes, Gefäßverschlüsse, Depressionen, Burnout-Syndrome, Demenz, Rheumaleiden und vieles mehr werden durch Schlafmangel begünstigt. Oft gehen diesen Erkrankungen über Jahre scheinbar harmlose Symptome voraus wie Reizbarkeit, rasche Erschöpfung, Verdauungsbeschwerden, Gelenkschmerzen oder Vergesslichkeit. Der Schlafwissenschaftler Prof. Dr. Matthew Walker hat alle aktuellen Erkenntnisse in einem äußerst lesenswerten Buch zusammengefasst 1.

 

 

 

Die zehn besten Schlaf-Tipps

Das Feld der Schlafmedizin wird immer umfangreicher und komplexer. Dennoch gibt es jede Menge einfache und hoch effektive Maßnahmen der Schlafverbesserung, die jeder noch heute umsetzen kann. Folgende sind aus unserer Sicht die zehn wichtigsten:

  1. Mindestens 15 Minuten Sonnenlicht jeden Morgen

    Die Evolution hat unsere innere Uhr an der Sonne ausgerichtet. Tagsüber ihr Licht zu tanken sorgt für einen besseren Schlaf in der Nacht.

  2. Abends helles (Blau-)Licht und Bildschirme meiden
    
Zuviel Licht am Abend unterdrückt das Schlafhormon Melatonin. Besonders die Bildschirme von Smartphones, Tablets und Computern mit ihrem hohen Blaulichtanteil sind problematisch. Am besten mindestens 1 Stunde vor dem Zubettgehen auf elektronische Geräte verzichten.


  3. Völlige Dunkelheit im Schlafzimmer
    
In der optimalen Schlafumgebung sieht man nicht einmal mehr die Hand vor dem Gesicht. Jede noch so kleine Lichtquelle sollte eliminiert werden.


  4. 3 Stunden vor dem Zubettgehen keinen Alkohol mehr trinken
    
Alkohol kann zwar müde machen, ist aber einer der größten Zerstörer eines gesunden Schlafes. Ursache ist vor allem, dass die erholsame Tiefschlafphase unter Alkohol viel seltener eintritt.


  5. Nach 14 Uhr keinen koffeinhaltigen Kaffee mehr trinken

    Wer Schlafprobleme hat, sollte dies unbedingt befolgen. Allerdings ist die individuelle Toleranz sehr unterschiedlich. Manche Leute können Koffein schneller verstoffwechseln als andere. Hier hilft nur ausprobieren.


  6. Kein schweres Essen nach 18 Uhr
    
Die Verdauung läuft im Schlaf auf Hochtouren. Ist hier aber zu viel Arbeit zu verrichten, bleibt weniger Energie für sonstige Erholungsprozesse.


  7. Vier Stunden vor dem Schlafengehen keinen intensiven Sport mehr treiben

    Man kann nur davon abraten, am späten Abend nochmal ordentlich im Fitnessstudio zu „pumpen“. Die freigesetzten Stresshormone stören die Nachtruhe massiv.


  8. Möglichst zur gleichen Zeit ins Bett gehen und aufstehen. Auch am Wochenende.
    
Zwar wird das niemand gerne hören, aber das Ausschlafen an freien Tagen kann bei vielen Menschen zu einem regelrechten Jetlag führen, das ihnen den Rest der Woche nachhängt.


  9. Finde deine optimale Schlafdauer heraus

    Es ist in unseren Genen angelegt, wie lange unsere optimale Schlafdauer ist. Die meisten Menschen liegen im Bereich von 6-8 Stunden. Unter 5 und über 9 Stunden Schlaf sind in der Regel pathologisch und korrelieren mit einer erhöhten Krankheitsanfälligkeit. Wichtigstes Kriterium zur Bestimmung der optimalen Schlafdauer: Wie fühle ich mich am nächsten Tag?


  10. Finde deinen Chronotyp heraus

    Die innere Uhr tickt bei jedem ein bisschen anders. Auch hier sind es die Gene, die festlegen, ob jemand eher Frühaufsteher oder Morgenmuffel ist. Darauf Rücksicht zu nehmen, kann einen riesigen Unterschied machen. Der Schlafmediziner Dr. Michael Breus  unterscheidet dabei vier Typen: Löwe, Bär, Wolf oder Delfin. Sein Buch „Gutes Timing ist alles“2 können wir nur wärmstens empfehlen.

 

Mich selbst hat es viele Jahre gekostet, die Balance zwischen meinem intensiven Beruf und einem erholsamen Schlaf zu finden. Ich hoffe, die Tipps können dir helfen dieses Ziel schneller zu erreichen. Es kann deine Lebenqualität dramatisch verbessern.

Kommentare

Kommentare

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I think what you wrote made a bunch of sense.
However, what about this? what if you were to write a killer title?
I am not suggesting your content isn't good, but suppose you added something that grabbed a person's attention? I mean Neuen Kommentar
schreiben | Praxis Dr. Bonke - Ihre Hausärzte is a little boring.
You ought to glance at Yahoo's front page and watch how they create news titles to get
people to open the links. You might add a video or a related pic
or two to grab people interested about what you've
got to say. Just my opinion, it could bring your posts a little livelier.

Also visit my homepage; บาคาร่า ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

It's going to be finish of mine day, however before finish
I am reading this impressive article to increase my knowledge.

Also visit my web page; <a href="https://www.789betnow.com/%e0%b8%aa%e0%b8%b9%e0%b8%95%e0%b8%a3%e0%b8%9a%...บาคาร่า ออนไลน์</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Howdy! I could have sworn I've been to this blog before but after reading through
some of the post I realized it's new to me. Anyhow, I'm definitely delighted I found it
and I'll be bookmarking and checking back often!

Also visit my blog :: บาคาร่า ออนไลน์ ได้เงินจริง pantip - https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I used to be able to find good information from
your blog posts.

Also visit my web page :: <a href="https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

After I originally left a comment I seem to have clicked on the -Notify me when new comments
are added- checkbox and from now on each time a comment
is added I get 4 emails with the exact same comment.
There has to be an easy method you are able to remove me from that service?
Thanks!

My web-site _______________ - https://Www.l2kimi.com/forum/index.php?action=profile;u=34440

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Wow, this article is fastidious, my younger sister is analyzing these things,
thus I am going to tell her.

Also visit my blog post <a href="https://www.789betnow.com/%e0%b8%aa%e0%b8%b9%e0%b8%95%e0%b8%a3%e0%b8%9a%...บาคาร่า ออนไลน์ ได้เงินจริง pantip</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Admiring the hard work you put into your blog and detailed information you offer.
It's good to come across a blog every once in a while that isn't the same outdated rehashed
information. Wonderful read! I've saved your site and I'm including
your RSS feeds to my Google account.

Here is my web page :: วิเคราะห์บอลวันนี้ -
https://Blackownedlocal.com/wager-web-why-its-the-best-online-sportsbook...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I visited many blogs except the audio feature for
audio songs present at this website is actually excellent.

Feel free to surf to my page: <a href="https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hey, I think your site might be having browser compatibility issues.
When I look at your blog in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping.

I just wanted to give you a quick heads up! Other then that, excellent blog!

Also visit my homepage บาคาร่า ออนไลน์ มือถือ - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hi, this weekend is fastidious in support of me, for the reason that this point in time i am reading this great educational piece of
writing here at my house.

Review my page ... <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ ได้เงินจริง pantip</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

It's amazing in support of me to have a web page,
which is beneficial designed for my know-how. thanks admin

Visit my blog บาคาร่า ออนไลน์
ได้เงินจริงไหม - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Thank you for the good writeup. It in fact was a amusement account it.
Look advanced to far added agreeable from you!
However, how could we communicate?

Also visit my webpage :: บาคาร่า - https://www.789betnow.com/%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b9%80%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hello, everything is going well here and
ofcourse every one is sharing facts, that's genuinely excellent,
keep up writing.

my web blog - <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ เว็บไหนดี</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Simply want to say your article is as astonishing.
The clarity for your post is simply great and i
could assume you're an expert in this subject. Well with your permission let me to clutch your RSS feed to keep updated with drawing close post.

Thank you a million and please keep up the rewarding work.

Also visit my webpage บาคาร่า ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Just desire to say your article is as surprising. The clearness on your put up
is just cool and that i could suppose you are knowledgeable in this
subject. Fine together with your permission allow me to take hold of your feed
to keep updated with forthcoming post. Thanks one million and please carry on the rewarding work.

Visit my web site; <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ เว็บไหนดี</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hi there mates, its great piece of writing on the topic of teachingand completely explained, keep
it up all the time.

Feel free to visit my web blog - <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ เว็บไหนดี</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hello just wanted to give you a quick heads up. The text in your
post seem to be running off the screen in Firefox. I'm not sure
if this is a format issue or something to do with internet browser
compatibility but I thought I'd post to let you know.
The layout look great though! Hope you get the issue
fixed soon. Many thanks

Feel free to surf to my web-site: <a href="https://www.789betnow.com/%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b9%80%...บาคาร่า ออนไลน์ มือถือ</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I must thank you for the efforts you've put in penning this
website. I am hoping to check out the same high-grade content from you later on as well.
In truth, your creative writing abilities has inspired me to
get my very own blog now ;)

My web-site: บาคาร่า คาสิโน ออนไลน์
ได้เงินจริง - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Excellent post. I was checking constantly this blog and I'm impressed!
Extremely useful information specifically the final part :) I handle such information much.
I was seeking this certain info for a long time. Thank you and good luck.

my homepage ... <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

It's the best time to make a few plans for the future and it is time to be happy.

I have read this post and if I may just I desire to counsel
you few fascinating things or advice. Perhaps you could write subsequent articles referring to this article.
I want to learn even more things approximately it!

Check out my web-site :: บาคาร่า ออนไลน์
pantip - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I believe everything published made a ton of sense. But, think about this,
suppose you added a little content? I mean, I don't want to tell you how to run your blog, however
suppose you added something that makes people desire more?
I mean Neuen Kommentar schreiben | Praxis Dr. Bonke
- Ihre Hausärzte is a little plain. You ought to look at Yahoo's
front page and note how they create post titles to get people to open the links.

You might add a video or a related pic or two to get
people excited about what you've got to say. In my opinion, it might
bring your blog a little bit more interesting.

My blog post; <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ เว็บไหนดี</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I don't even understand how I finished up right here, but I
believed this put up was great. I do not understand who you're however certainly you're going to a well-known blogger in the event you are not
already. Cheers!

Here is my web blog; บาคาร่า ออนไลน์ เว็บไหนดี
- https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Today, I went to the beach front with my kids. I found a sea shell and gave it to my 4 year old daughter
and said "You can hear the ocean if you put this to your ear." She
placed the shell to her ear and screamed. There was a hermit crab inside and
it pinched her ear. She never wants to go back!

LoL I know this is completely off topic but I had to tell someone!

Here is my page - <a href="https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...บาคาร่า ออนไลน์ ได้เงินจริงไหม</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hi there I am so thrilled I found your website, I really found you
by mistake, while I was researching on Yahoo for something else, Regardless
I am here now and would just like to say thank you for a remarkable post and a all round
thrilling blog (I also love the theme/design), I don’t have
time to go through it all at the moment but I have book-marked it
and also included your RSS feeds, so when I have time I will be back
to read more, Please do keep up the superb work.

my web site ... บาคาร่า ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hi there friends, how is everything, and what you want
to say concerning this piece of writing, in my view
its really remarkable in favor of me.

Feel free to surf to my web blog บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง
- https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

It's fantastic that you are getting ideas from this post as
well as from our argument made here.

My web site: <a href="https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...บาคาร่า ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I am actually thankful to the owner of this site who has shared this great piece of writing at
at this time.

Visit my web-site; <a href="https://www.789betnow.com/%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b9%80%...บาคาร่า ออนไลน์ ได้เงินจริงไหม</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

This is a topic that is close to my heart... Cheers! Exactly where
are your contact details though?

Visit my web blog: บาคาร่า ออนไลน์
มือถือ - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I just could not leave your web site before suggesting that
I actually loved the standard information an individual provide in your visitors?
Is gonna be again frequently to check up on new posts

my web page: บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Just wish to say your article is as surprising. The clearness in your post is simply excellent and i could assume you're an expert on this subject.
Fine with your permission let me to grab your RSS feed to keep updated with forthcoming post.
Thanks a million and please continue the rewarding work.

Also visit my web site: <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ ได้เงินจริง pantip</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Wow, that's what I was looking for, what a material!
existing here at this weblog, thanks admin of this website.

My website ... บาคาร่า ออนไลน์ ได้เงินจริง pantip - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

There is certainly a great deal to learn about this topic.
I like all of the points you've made.

Here is my web page: <a href="https://www.789betnow.com/%e0%b9%80%e0%b8%84%e0%b9%89%e0%b8%b2%e0%b9%84%...บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Article writing is also a fun, if you be familiar
with after that you can write or else it is complicated to write.

Feel free to visit my webpage <a href="https://www.789betnow.com/%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b9%80%...บาคาร่า ออนไลน์ เว็บไหนดี</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Wow, awesome blog layout! How long have you been blogging for?

you made blogging look easy. The overall look of your site is great, as well as the content!

My page; บาคาร่า ออนไลน์
ได้เงินจริง pantip - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Awesome article.

Have a look at my blog ... บาคาร่า ออนไลน์ pantip - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I could not refrain from commenting. Very well written!

my webpage - <a href="https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hi there, all is going perfectly here and ofcourse every one is sharing facts, that's in fact fine,
keep up writing.

My site: <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I'm really impressed with your writing skills and also with the layout on your weblog.
Is this a paid theme or did you modify it yourself?
Anyway keep up the excellent quality writing, it is rare to see
a nice blog like this one today.

Feel free to surf to my web site - บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I'm really enjoying the design and layout of your site.
It's a very easy on the eyes which makes it much more pleasant for me to come here
and visit more often. Did you hire out a designer to
create your theme? Excellent work!

Also visit my website <a href="https://www.789betnow.com/%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b9%80%...บาคาร่า ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Howdy! I know this is kind of off-topic but I needed to ask.
Does managing a well-established blog like yours require
a large amount of work? I'm completely new to running a blog but I do write in my diary every day.

I'd like to start a blog so I can share my experience and views online.
Please let me know if you have any kind of suggestions
or tips for new aspiring blog owners. Appreciate it!

Here is my homepage https://zeanmoviehd.com/alive/ - https://zeanmoviehd.com/alive/

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Having read this I believed it was really enlightening.
I appreciate you taking the time and energy to put this short article together.

I once again find myself spending way too much time both reading and
commenting. But so what, it was still worthwhile!

Also visit my webpage; <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ มือถือ</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Howdy! I realize this is kind of off-topic however I needed to ask.
Does operating a well-established website like yours require a
massive amount work? I am completely new to writing a blog but I do write in my journal every day.
I'd like to start a blog so I can share my personal experience and views online.
Please let me know if you have any kind of recommendations or tips for
new aspiring bloggers. Appreciate it!

Also visit my homepage บาคาร่า
ออนไลน์ - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Keep on writing, great job!

Feel free to surf to my web page :: <a href="https://www.789betnow.com/%e0%b9%82%e0%b8%9b%e0%b8%a3%e0%b9%81%e0%b8%81%...บาคาร่า คาสิโน ออนไลน์ ได้เงินจริง</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

magnificent points altogether, you simply gained a
new reader. What would you suggest in regards to your submit that you made a few days
ago? Any certain?

Here is my website - บาคาร่า ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Just wish to say your article is as astonishing. The
clearness in your post is just spectacular and i could assume you are an expert on this
subject. Well with your permission let me to grab your RSS
feed to keep updated with forthcoming post. Thanks a million and please carry on the gratifying work.

Also visit my webpage ... <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ ได้เงินจริง pantip</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hurrah! In the end I got a website from where I be able to actually
obtain valuable facts concerning my study and knowledge.

Feel free to visit my website: บาคาร่า ออนไลน์ ได้เงินจริง
pantip - https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

I like the valuable information you provide in your articles.

I'll bookmark your weblog and check again here frequently.
I am quite certain I will learn plenty of new stuff right here!
Best of luck for the next!

My webpage :: <a href="https://www.789betnow.com/%e0%b8%9a%e0%b8%b2%e0%b8%84%e0%b8%b2%e0%b8%a3%...บาคาร่า ออนไลน์ ได้เงินจริง pantip</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

When someone writes an article he/she retains the thought of a user in his/her brain that how a user
can understand it. Therefore that's why this piece of writing is outstdanding.
Thanks!

Feel free to visit my web blog :: บาคาร่า ออนไลน์ ได้เงินจริง pantip - https://www.789betnow.com/%e0%b8%a7%e0%b8%b4%e0%b8%98%e0%b8%b5%e0%b9%80%...

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Thank you, I've just been searching for info approximately this subject for a while and yours is the best I've found out so far.
However, what about the bottom line? Are you positive about the source?

Stop by my website; <a href="https://www.789betnow.com/%e0%b9%80%e0%b8%84%e0%b9%89%e0%b8%b2%e0%b9%84%...บาคาร่า ออนไลน์ ได้เงินจริงไหม</a>

Bild des Benutzers Anonymous
Neuen Kommentar schreiben | Praxis Dr. Bonke - Ihre Hausärzte

Hi there everybody, here every person is sharing such experience,
so it's good to read this web site, and I used to visit this weblog everyday.

My web site: บาคาร่า คาสิโน
ออนไลน์ ได้เงินจริง - https://www.789betnow.com/%e0%b8%aa%e0%b8%b9%e0%b8%95%e0%b8%a3%e0%b8%9a%...

Seiten

Neuen Kommentar schreiben

CAPTCHA
This question is for testing whether or not you are a human visitor and to prevent automated spam submissions.