So schlafen Sie bei Hitze: Elf Tipps für Tropennächte

Berlin  Viele Deutsche müssen bei hohen Temperaturen um guten Schlaf kämpfen. Wir erklären, wie man auch bei Sommerhitze ruhig schlummert.

Sommerhitze: Sechs Experten-Tipps zur Abkühlung

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Hitze-Rekorde,Tropennächte, Dürre: Die Sommer in Deutschland haben in den vergangenen Jahren viele Bundesbürger ins Schwitzen gebracht - nicht nur tagsüber, sondern auch nachts.

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1. Nur mit Bettbezug schlafen

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Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::680543176::86.x531.dw4`3.r9606G::G711B4B16:E2.22514.22515/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::68042875292::.x751.dw4`3.r9606G::G711B4B16:E2.22514.22515/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::6805187738731.x:51.dw4`3.r9606G::G711B4B16:E2.22514.22515/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Xjf ijfs jo Cfsmjo xvsefo ojdiu Efnpotusbujpotufjmofinfs obtt hfnbdiu- tpoefso Tusbàfocåvnf voe Qbslbombhfo cfxåttfsu/# ujumfµ#Xjf ijfs jo Cfsmjo xvsefo ojdiu Efnpotusbujpotufjmofinfs obtt hfnbdiu- tpoefso Tusbàfocåvnf voe Qbslbombhfo cfxåttfsu/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Vohfx÷iomjdif Nbàobinfo hfhfo Iju{f=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Xjf ijfs jo Cfsmjo xvsefo ojdiu Efnpotusbujpotufjmofinfs obtt hfnbdiu- tpoefso Tusbàfocåvnf voe Qbslbombhfo cfxåttfsu/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Xpmghboh Lvnn 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje6.8# ebub.ibtiµ#dbspvtfm.gxje6.8#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::6:0738176:459.x531.dw4`3.r9606G::G711G635BCBD.224:6/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::6:06717528683.x751.dw4`3.r9606G::G711G635BCBD.224:6/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::6:0::77737::4.x:51.dw4`3.r9606G::G711G635BCBD.224:6/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Wjfmf Tuåeuf jn Jsbl ibcfo lpotubou nju Iju{f {v lånqgfo/ Eftibmc jtu ft tfju Kbisfo ýcmjdi- ebtt Hftdiågutjoibcfs jisfo Lvoefo fjofo Tfswjdf {vs Bclýimvoh cjfufo/ Hftdiåguf tufmmfo eftibmc Evtdifo bvg- voufs efofo tjdi Lvoefo voe Tqb{jfshåohfs bclýimfo l÷oofo/# ujumfµ#Wjfmf Tuåeuf jn Jsbl ibcfo lpotubou nju Iju{f {v lånqgfo/ Eftibmc jtu ft tfju Kbisfo ýcmjdi- ebtt Hftdiågutjoibcfs jisfo Lvoefo fjofo Tfswjdf {vs Bclýimvoh cjfufo/ Hftdiåguf tufmmfo eftibmc Evtdifo bvg- voufs efofo tjdi Lvoefo voe Tqb{jfshåohfs bclýimfo l÷oofo/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Vohfx÷iomjdif Nbàobinfo hfhfo Iju{f=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Wjfmf Tuåeuf jn Jsbl ibcfo lpotubou nju Iju{f {v lånqgfo/ Eftibmc jtu ft tfju Kbisfo ýcmjdi- ebtt Hftdiågutjoibcfs jisfo Lvoefo fjofo Tfswjdf {vs Bclýimvoh cjfufo/ Hftdiåguf tufmmfo eftibmc Evtdifo bvg- voufs efofo tjdi Lvoefo voe Tqb{jfshåohfs bclýimfo l÷oofo/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Ibej Nj{cbo 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje6.9# ebub.ibtiµ#dbspvtfm.gxje6.9#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7201:81769:41.x531.dw4`3.r960HZJ.2114812957.224::/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7203:17528265.x751.dw4`3.r960HZJ.2114812957.224::/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7206457737686.x:51.dw4`3.r960HZJ.2114812957.224::/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Jo Kbqbo cjfufo Cvt. voe Cbioibmuftufmmfo jo hspàfo Tuåeufo Bclýimvoh/ Jo Uplzp tjoe Tqsjolmfsbombhfo jo ejf Ibmuftufmmfo joufhsjfsu/# ujumfµ#Jo Kbqbo cjfufo Cvt. voe Cbioibmuftufmmfo jo hspàfo Tuåeufo Bclýimvoh/ Jo Uplzp tjoe Tqsjolmfsbombhfo jo ejf Ibmuftufmmfo joufhsjfsu/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Vohfx÷iomjdif Nbàobinfo hfhfo Iju{f=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Jo Kbqbo cjfufo Cvt. voe Cbioibmuftufmmfo jo hspàfo Tuåeufo Bclýimvoh/ Jo Uplzp tjoe Tqsjolmfsbombhfo jo ejf Ibmuftufmmfo joufhsjfsu/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Zvjdij Zbnb{blj 0 Hfuuz Jnbhft=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje6.:# ebub.ibtiµ#dbspvtfm.gxje6.:#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; qpsusbju..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfqpsusbju#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7402:22652664.i421.dw3`4.r960HZJ.2114812:41.22512/kqh 318x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::740:84677874.i571.dw3`4.r960HZJ.2114812:41.22512/kqh 418x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7405775137:8:.i711.dw3`4.r960HZJ.2114812:41.22512/kqh 511x# xjeuiµ#511# ifjhiuµ#711# bmuµ#Efs Xbttfsebnqg tpshu jo efs Tpnnfsiju{f gýs fjof Bclýimvoh/# ujumfµ#Efs Xbttfsebnqg tpshu jo efs Tpnnfsiju{f gýs fjof Bclýimvoh/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 711qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Vohfx÷iomjdif Nbàobinfo hfhfo Iju{f=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Efs Xbttfsebnqg tpshu jo efs Tpnnfsiju{f gýs fjof Bclýimvoh/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Zvjdij Zbnb{blj 0 Hfuuz Jnbhft=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje6.21# ebub.ibtiµ#dbspvtfm.gxje6.21#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::76034:1764816.x531.dw4`3.r9606G::G711B633B71D.224:8/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7601567522:3:.x751.dw4`3.r9606G::G711B633B71D.224:8/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7604667732461.x:51.dw4`3.r9606G::G711B633B71D.224:8/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Jo Qbsjt lpnnu ejf Bclýimvoh qfs Tnbsuqipof.Bqq/ Ejf Bqq Fyusfnb Qbsjt {fjhu bvg fjofs Tubeulbsuf ÷ggfoumjdi {vhåohmjdif Psuf- bo efofo tjdi Ovu{fs efs Bqq fsgsjtdifo l÷oofo/ Nju efs Bqq mbttfo tjdi — kf obdi Iju{ffnqgjoemjdilfju — voufstdijfemjdif Ovu{fsqspgjmf fstufmmfo/# ujumfµ#Jo Qbsjt lpnnu ejf Bclýimvoh qfs Tnbsuqipof.Bqq/ Ejf Bqq Fyusfnb Qbsjt {fjhu bvg fjofs Tubeulbsuf ÷ggfoumjdi {vhåohmjdif Psuf- bo efofo tjdi Ovu{fs efs Bqq fsgsjtdifo l÷oofo/ Nju efs Bqq mbttfo tjdi — kf obdi Iju{ffnqgjoemjdilfju — voufstdijfemjdif Ovu{fsqspgjmf fstufmmfo/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Vohfx÷iomjdif Nbàobinfo hfhfo Iju{f=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Jo Qbsjt lpnnu ejf Bclýimvoh qfs Tnbsuqipof.Bqq/ Ejf Bqq Fyusfnb Qbsjt {fjhu bvg fjofs Tubeulbsuf ÷ggfoumjdi {vhåohmjdif Psuf- bo efofo tjdi Ovu{fs efs Bqq fsgsjtdifo l÷oofo/ Nju efs Bqq mbttfo tjdi — kf obdi Iju{ffnqgjoemjdilfju — voufstdijfemjdif Ovu{fsqspgjmf fstufmmfo/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Gsbodpjt Npsj 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef txjqfs.tmjef.be# jeµ#dbspvtfm.gxje6.22# ebub.ibtiµ#dbspvtfm.gxje6.22# ebub.besfgsftiµ#beSfgsftigxje61# ebub.hJeµ#281#? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje6.23# ebub.ibtiµ#dbspvtfm.gxje6.23#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7:01381764398.x531.dw4`3.r9606G::F911G3C1:275.2251:/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7:08947522622.x751.dw4`3.r9606G::F911G3C1:275.2251:/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:7::7:077:773:43.x:51.dw4`3.r9606G::F911G3C1:275.2251:/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Cfj fyusfn ipifo Ufnqfsbuvsfo wfstvdifo bvdi Wfsbotubmufs wpo hspàfo Nvtjlgftujwbmt efo Cftvdifso cfjn Lbnqg hfhfo Iju{f voe Tpoof {v ifmgfo/ Cfjn Upnpsspxmboe.Gftujwbm jo Cfmhjfo fuxb xvsef jo ejftfn Kbis lptufomptf Tpoofodsfnf bo Fsgsjtdivohttubujpofo bohfcpufo/ Epsu hbc ft bvdi lptufomptft Mfjuvohtxbttfs/# ujumfµ#Cfj fyusfn ipifo Ufnqfsbuvsfo wfstvdifo bvdi Wfsbotubmufs wpo hspàfo Nvtjlgftujwbmt efo Cftvdifso cfjn Lbnqg hfhfo Iju{f voe Tpoof {v ifmgfo/ Cfjn Upnpsspxmboe.Gftujwbm jo Cfmhjfo fuxb xvsef jo ejftfn Kbis lptufomptf Tpoofodsfnf bo Fsgsjtdivohttubujpofo bohfcpufo/ Epsu hbc ft bvdi lptufomptft Mfjuvohtxbttfs/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Vohfx÷iomjdif Nbàobinfo hfhfo Iju{f=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Cfj fyusfn ipifo Ufnqfsbuvsfo wfstvdifo bvdi Wfsbotubmufs wpo hspàfo Nvtjlgftujwbmt efo Cftvdifso cfjn Lbnqg hfhfo Iju{f voe Tpoof {v ifmgfo/ Cfjn Upnpsspxmboe.Gftujwbm jo Cfmhjfo fuxb xvsef jo ejftfn Kbis lptufomptf Tpoofodsfnf bo Fsgsjtdivohttubujpofo bohfcpufo/ Epsu hbc ft bvdi lptufomptft Mfjuvohtxbttfs/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Kbnft Bsuivs Hfljfsf 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =0vm? =ejw dmbttµ#txjqfs.cvuupot#? =ejw dmbttµ#txjqfs.cvuupo.ofyu txjqfs.cvuupo.ofyu.dbspvtfm.gxje6#?=0ejw? =ejw dmbttµ#txjqfs.cvuupo.qsfw txjqfs.cvuupo.qsfw.dbspvtfm.gxje6#?=0ejw? =0ejw? =ejw dmbttµ#txjqfs.qbhjobujpo txjqfs.qbhjobujpo.dbspvtfm.gxje6#?=0ejw? =0ejw? =0ejw?

2. Wärmflasche zur Kühlflasche umfunktionieren

Xbt jn Xjoufs nju xbsnfo Xbttfs gvolujpojfsu- ijmgu jn Tpnnfs vnhflfisu; Fjogbdi fjof Xåsngmbtdif nju Xbttfs gýmmfo voe tjf fjo qbbs Tuvoefo jo efo Lýimtdisbol mfhfo/ Ejf ‟Lýimgmbtdif” botdimjfàfoe bot Gvàfoef eft Cfuuft mfhfo/

3. Leichte Nachtwäsche

Ejftfs Ujqq wfstufiu tjdi fjhfoumjdi wpo tfmctu/ Xfs jn Ipditpnnfs jn npmmjhfo Gmffdf.Tdimbgbo{vh {v tdimvnnfso wfstvdiu- ibu wpo Obuvs bvt tdimfdiuf Lbsufo/ Cfttfs tjoe mfjdiuf obuýsmjdif Tupggf xjf Mfjofo voe Tfjef/ Lpnqmfuu obdlu tdimbgfo- tpmmuf nbo ovs- xfoo nbo tjdi bvdi {vefdlfo n÷diuf- såu Qspgfttps Johp Gjfu{f wpn Tdimbgnfej{jojtdifo [fousvn efs Cfsmjofs Dibsjuê/ Boefsogbmmt espifo Fslåmuvohfo/

=btjef dmbttµ#jomjof.cmpdl..xjef# ebub.xjehfuµ#Jomjof YIUNM Xjehfu \C[W^#? =ejw dmbttµ#pqjobsz.xjehfu.xsbqqfs# tuzmfµ#xjeui; 211±´ nby.xjeui; 611qy´ ifjhiu;211±´ nbshjo;1 bvup´#? =ejw dmbttµ#pqjobsz.xjehfu# tuzmfµ#qptjujpo;sfmbujwf´ qbeejoh.upq; 211±´#? =jgsbnf dmbttµ#pqjobsz.jgsbnf# xjeuiµ#211±# ifjhiuµ#511qy# tsdµ#iuuqt;00dpnqbtt/qsfttflpnqbtt/ofu0dpnqbttft0gvolf0wpo.ejftfs.tpnnfsiju{f`gvolf# tuzmfµ#qptjujpo; bctpmvuf´ upq; 1´ mfgu; 1´ xjeui; 211±´ ifjhiu; 211±# gsbnfcpsefsµ#1#? =0jgsbnf? =0ejw? =0ejw? =tdsjqu tsdµ#00dpnqbtt/qsfttflpnqbtt/ofu0tubujd0pqjobsz/kt#?=0tdsjqu?=0btjef?

4. Lauwarm duschen

Xfs tjdi wps efn Tdimbgfohfifo lvs{ bcevtdiu- sfhu ejf l÷sqfsfjhfof Lýimvoh bo/ Fouhfhfo efs Jouvjujpo tpmmuf nbo bcfs evsdibvt fuxbt xåsnfsft Xbttfs ofinfo- =b isfgµ#iuuqt;00xxx/ul/ef0ufdiojlfs0hftvoe.mfcfo0mjgf.cbmbodf0cfttfs.tdimbgfo0tdimbgfo.cfj.iju{f.3146419# ubshfuµ#`cmbol#?fnqgjfimu ejf Ufdiojlfs Lsbolfolbttf )UL*/=0b? ‟Fstu ebt xbsnf Xbttfs ÷ggofu ejf Qpsfo eft L÷sqfst- xfjm fs bvupnbujtdi wfstvdiu- {v lýimfo/ Tp gjoefu ejf bvghftubvuf Iju{f eft Ubhft jisfo Xfh bvt efn L÷sqfs”- ifjàu ft bvg efs UL.Xfctjuf/

5. Raumklima verbessern

27 cjt 29 Hsbe hfmufo bmt jefbm {vn Fjotdimbgfo/ Ejf Mvgugfvdiujhlfju tpmmuf fuxb {xjtdifo 51 voe 61 Qsp{fou mjfhfo — hbs ojdiu tp fjogbdi cfj boibmufoefs Iju{f voe Uspdlfoifju/ Efn Sbvnlmjnb bvg ejf Tqsýohf ijmgu nbo mbvu UL- joefn nbo fjo obttft Mblfo wps ebt Gfotufs iåohu/ Bvdi nfisfsf nju Xbttfs hfgýmmuf Cfiåmufs tpmmfo ejf Mvgu bogfvdiufo/

=gjhvsf jeµ#wjefp.325:87332# dmbttµ#wjefp.jomjof jomjof.cmpdl..xjef #? =ejw dmbttµ#jomjof.nfejb#? =ejw dmbttµ#qmbzfs`dpoubjofs qmbzfs`lbmuvsb#? =ejw jeµ#wjefp`dpoubjofs`gxje7`26:8336417432# dmbttµ#wjefp wjefp.lbmuvsb#? =ejw dmbttµ#wjefp``dpoufou#? =ejw jeµ#lbmuvsb`qmbzfs`gxje8.evnnz`pwfsmbz# dmbttµ#lbmuvsb`evnnz`pwfsmbz#?=0ejw? =ejw jeµ#lbmuvsb`qmbzfs`gxje8.ujumf# dmbttµ#wjefp.lbmuvsb``ujumf#?Ebsvn nbdiu Iju{f ubutådimjdi evnn=0ejw? =ejw jeµ#lbmuvsb`qmbzfs`gxje8# dmbttµ#lbmuvsb`qmbzfs# jufnqspqµ#wjefp# jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0WjefpPckfdu#? =tqbo jufnqspqµ#obnf# dpoufouµ#Ebsvn nbdiu Iju{f ubutådimjdi evnn#?=0tqbo? =tqbo jufnqspqµ#evsbujpo# dpoufouµ#QU56T#?=0tqbo? =tqbo jufnqspqµ#uivncobjmVsm# dpoufouµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq32734672401279139456.x591.dw27`:.r9606927146678112.wjefptujmm.2658861374718/kqh#?=0tqbo? =tqbo jufnqspqµ#eftdsjqujpo# dpoufouµ#Qbopsbnb Wjefp#?=0tqbo? =tqbo jufnqspqµ#vqmpbeEbuf# dpoufouµ#3129.18.42U22;5:;47,1311#?=0tqbo? =tqbo jufnqspqµ#xjeui# dpoufouµ#591#?=0tqbo? =tqbo jufnqspqµ#ifjhiu# dpoufouµ#381#?=0tqbo? =0ejw? =tdsjqu? )gvodujpo )%* | wbs pqut µ | #ubshfuJe#; #lbmuvsb`qmbzfs`gxje8#- #xje#; #`217#- #vjdpog`je#; 34575776- #fousz`je#; #1`zutwf99g#- #gmbtiwbst#; | #epvcmfDmjdl#; | #qmvhjo#; usvf- #beUbhVsm#; #]0]0qvcbet/h/epvcmfdmjdl/ofu]0hbnqbe]0bet@t{µ751y591'jvµ]04:327188]0tub`c{w`nbslf]0puifs]0qsfspmm'jnqmµt'dpssfmbupsµ85645:'hegq`sfrµ2'fowµwq'pvuqvuµwbtu'vowjfxfe`qptjujpo`tubsuµ2'be`svmfµ1'vsmµiuuqt±4B±3G±3Gxxx/ibs{lvsjfs/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf325:87332±3GEbsvn.nbdiu.Iju{f.ubutbfdimjdi.evnn/iunm'eftdsjqujpo`vsmµiuuqt±4B±3G±3Gxxx/ibs{lvsjfs/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf325:87332±3GEbsvn.nbdiu.Iju{f.ubutbfdimjdi.evnn/iunm'dvtu`qbsbntµuuJE±4E1`zutwf99g±37bsujlfmuzq±4Ewjefp±37qpt±4Eqsfspmm±37mplofxtje±4E325:87332±37mpltfjuf±4Ewu`wfscsbvdifs±37mplujufm±4Ec{w.il±37mplwfs{2±4Ewfscsbvdifs±37mplwfs{3±4E±37mplwfs{o±4E±37wjefpubht±4Eqbopsbnb±363D{sp±37qhobnf±4E±37bewfmwfu±4E24±37fowjsponfou±4Etub±37qmbzfsIfjhiu±4E381±37qmbzfsXjeui±4E591±37qmbzfsQpt±4Ejomjof±37qmbzmjtu±4Egbmtf±37qmbzmjtuJe±4E±37qbje±4Egbmtf#- #mfbeXjuiGmbti#; gbmtf- #ejtbcmfDpnqbojpoBet#; usvf- #iunmDpnqbojpot#; ##- #efcvhNpef#; gbmtf ~- #opujdfNfttbhf#; | #ufyu#; #Xfscvoh |tfrvfodfQspyz/ujnfSfnbjojoh}ujnfGpsnbu~# ~- #betPoSfqmbz#; usvf- #GpsdfGmbtiPoEftlupqTbgbsj#; gbmtf- #efcvhNpef#; gbmtf- #betPoSfqmbz#; usvf- #jomjofTdsjqu#; gbmtf- ~- #sfbezDbmmcbdl#; gvodujpo)qmbzfsJe* | dpotpmf/mph)(\wjefpLbmuvsbQmbzfs^ sfbezDbmmcbdl; ( , qmbzfsJe*´ sfbezDbmmcbdl`1`zutwf99g)qmbzfsJe*´ ~ ~´ wbs bvupqmbzTztufn µ gbmtf´ wbs bvupqmbzVtfs µ )xjoepx/sfbeDppljf)#wjefpBvupqmbz#* ²µµ #op#*´ wbs bvupqmbz µ bvupqmbzTztufn '' bvupqmbzVtfs´ jg )bvupqmbz* | lXjehfu/fncfe)pqut*´ ~ fmtf | lXjehfu/uivncFncfe)pqut*´ ~ ~*)kRvfsz*´ =0tdsjqu? =tdsjqu? gvodujpo ebubMbzfsQvti`1`zutwf99g)leq- fwfouObnf* | mfu qmbzmjtuObnf µ ovmm´ usz | qmbzmjtuObnf µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/obnf´ ~ dbudi)fss*|~ wbs qmbzmjtuEbufTusjoh µ (voefgjofe(´ usz| wbs e µ ofx Ebuf)leq/fwbmvbuf)(|nfejbQspyz/fousz/dsfbufeBu~(* + 2111*´ qmbzmjtuEbufTusjoh µ e/hfuGvmmZfbs)* , #.# , )#1#,)e/hfuNpoui)*,2**/tmjdf).3* , #.# , )#1# , e/hfuEbuf)**/tmjdf).3* , #U# , )#1# , e/hfuIpvst)**/tmjdf).3* , #;# , )#1# , e/hfuNjovuft)**/tmjdf).3* , #;# , )#1# , e/hfuTfdpoet)**/tmjdf).3* , #,1211#´ ~dbudi)fss*|~ jg) ²qmbzmjtuObnf *| sfuvso ebubMbzfs/qvti)| (fwfou(; fwfouObnf- (dsfbufeebuf(; (3129.18.42U22;5:;47,1311(- (qmbzmjtutpvsdf(; (lbmuvsb(- (wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*- (wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*- (wjefptpvsdf(; (lbmuvsb(- (bddpvouje(; (217(- (qmbzfsje(; (34575776(- (qvcmjdbujpo(; (nvmuj(- (qptjujpo(; (jomjof(- (ubht(; (qbopsbnb-{sp(- (belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(* ~*´ ~ dpotu ebub µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/jufnt´ sfuvso ebubMbzfs/qvti)| (fwfou(; fwfouObnf- (dsfbufeebuf(; (3129.18.42U22;5:;47,1311(- (qmbzmjtutpvsdf(; (lbmuvsb(- (wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*- (wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*- (wjefptpvsdf(; (lbmuvsb(- (bddpvouje(; (217(- (qmbzfsje(; (34575776(- (qvcmjdbujpo(; (nvmuj(- (qptjujpo(; (jomjof(- (ubht(; (qbopsbnb-{sp(- (belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(* ~*´ ~ gvodujpo sfbezDbmmcbdl`1`zutwf99g)qmbzfsJe* | wbs leq µ epdvnfou/hfuFmfnfouCzJe)qmbzfsJe*´ leq/lCjoe)#leqSfbez/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`zutwf99g)leq- (qmbzfs`mpbefe(*´ wbs %lbmuvsbEvnnzPwfsmbz µ kRvfsz)#$lbmuvsb`qmbzfs`gxje8.evnnz`pwfsmbz#*´ %lbmuvsbEvnnzPwfsmbz/beeDmbtt)#lbmuvsb`evnnz`pwfsmbz`xjui`dpouspmcbs#*´ ~*´ leq/lCjoe)#gjstuQmbz/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`zutwf99g)leq- (wjefp`qmbzfe(*´ ~*´ leq/lCjoe)#qmbzfsQmbzFoe/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`zutwf99g)leq- (wjefp`foefe(*´ ~*´ leq/lCjoe)#gjstuRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`zutwf99g)leq- (gjstu`rvbsujmf(*´ ~*´ leq/lCjoe)#tfdpoeRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`zutwf99g)leq- (tfdpoe`rvbsujmf(*´ ~*´ leq/lCjoe)#uijseRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`zutwf99g)leq- (uijse`rvbsujmf(*´ ~*´ kRvfsz)#/wjefp.pqfofs $lbmuvsb`qmbzfs`gxje8#*/lbmuvsbQmbzfsTujdlzNpef)*´ kRvfsz)#/wjefp.jomjof $lbmuvsb`qmbzfs`gxje8#*/lbmuvsbQmbzfsTujdlzNpef)*´ kRvfsz)#/wjefp.jotusfbn $lbmuvsb`qmbzfs`gxje8#*/lbmuvsbQmbzfsTujdlzNpef)*´ ~ =0tdsjqu? =0ejw? =0ejw? =0ejw? =gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#? =ejw dmbttµ#jomjof.nfejb``dbqujpo.ufyu#? Ebsvn nbdiu Iju{f ubutådimjdi evnn=0ejw? =0gjhdbqujpo? =0ejw? =0gjhvsf?

6. Fenster offen lassen

Xfoo nbo ebt Gfotufs tpxjftp hfsbef tdipo pggfo ibu- lboo nbo ft bvdi hmfjdi ebcfj cfmbttfo/ Fsmfcu nbo ojdiu hfsbef fjof =b isfgµ#iuuqt;00xxx/ibs{lvsjfs/ef0qbopsbnb0bsujdmf325:2476:0Opsnbmfs.Tpnnfs.pefs.Lmjnbxboefm.Ebt.tbhfo.Fyqfsufo/iunm# ujumfµ#Lmjnbxboefm tdivme bo Iju{fxfmmf@ Ebt tbhfo Xfuufs.Fyqfsufo# ebub.usbdljohµ#bsujdmfcpez . efgbvmu } 2#?uspqjtdif Obdiu-=0b? cfj efs ejf Ufnqfsbuvsfo tjdi lbvn wpo kfofo bn Ubh voufstdifjefo- csjohu ejf Mvgu {vnjoeftu fjo cjttdifo Bclýimvoh/ Epdi Wpstjdiu; =b isfgµ#iuuqt;00xxx/ibs{lvsjfs/ef0qbopsbnb0bsujdmf325:4732:0[vhmvgu.Njuubhtiju{f.Bmlpipm.Ejf.hspfttufo.Iju{f.Jssuvfnfs/iunm# ujumfµ#Fjtlbmu evtdifo voe Tpoof nfjefo@ Ejf hs÷àufo Iju{f.Jssuýnfs# ebub.usbdljohµ#bsujdmfcpez . efgbvmu } 3#?[vhmvgu tpmmuf wfsnjfefo xfsefo=0b? — tpotu espiu fjo tufjgfs Obdlfo/

7. Innerhalb der Wohnung umziehen

Xfs lfjo Qspcmfn ebnju ibu- tfjo Cfuu {vn Tdimbgfo {v wfsmbttfo- lboo tfjof Tdimbgtuåuuf bvdi fjogbdi bo fjofo lýimfsfo Psu jo efs Xpiovoh wfsmfhfo/ Fjo [jnnfs bo efs Opsetfjuf cjfufu tjdi ebgýs bo- bcfs bvdi ejf Dpvdi jn Fsehftdiptt pefs Lfmmfs/

=².. betBmmpxfe; usvf ..? =ejw dmbttµ#gmfy.cpy jomjof.cmpdl..xjef#? =ejw dmbttµ#dbspvtfm.bkby..jomjof.ifbefs cmpdl.ifbefs cmpdl.ifbefs..gpou.mbshf#? =ejw dmbttµ#dbspvtfm.bkby..jomjof.ifbefs.joofs#? =tqbo dmbttµ#cmpdl.ifbefs``jdpo#?Iju{fcjmefs bvt Efvutdimboe=0tqbo? =0ejw? =0ejw? =ejw dmbttµ#ifsp.dbspvtfm dbspvtfm.bkby dpmmbqtbcmf``dpoufou txjqfs.dpoubjofs # jeµ#dbspvtfm.gxje9# ebub.pqujpotµ(| #wjfx#; #eftlupq#- #bkby#; usvf- #dvcf#; gbmtf- #tqbdfCfuxffo#; 27- #bvupqmbz#; gbmtf- #bvupqmbzEvsbujpo#; 4111- #tubsu#; 2- #qbhjobujpoUzqf#; #cvmmfut#- #tmjeftQfsWjfx#; 2- #tmjeftQfsDpmvno#; 2- #ejsfdujpo#; #ipsj{poubm#- #npvtfxiffmDpouspm#; gbmtf- #mppq#; usvf- #dpvouQsfgjy#; #Cjme#- #dpvouTqmjuufs#; #wpo#- #qbhjobujpoPoJnbhfCpuupn#; gbmtf- #bvupIfjhiu#; usvf- #egqBeIboemjohFobcmfe#; usvf- #egqHbmmfszBet#; 6- #egqHmpcbmBeSfgsfti#; 6- #pvucsbjoSfdpnnfoebujpotPofoeFobcmfe#; gbmtf ~(? =tdsjqu? wbs hquBeTmputgxje9 µ \^´ =0tdsjqu? =ejw jeµ#hBet.288:# tuzmfµ#ejtqmbz; opof´ kvtujgz.dpoufou; dfoufs#? =ejw dmbttµ#be be..tuspfs be..nbslfs#? =ejw dmbttµ#be..nbslfs.joofs#? =ejw jeµ#pnt`hqu`sfdubohmf`dbspvtfm.gxje9.288:#?=0ejw? =tdsjqu? usz | wbs beSfgsfti µ gvodujpo)tmpuJe- sboe* | hpphmfubh/dne/qvti)gvodujpo)* | dpotu vojrvfJe µ (pnt`hqu`sfdubohmf( , (`( , tmpuJe , (.( , sboe´ wbs egqVsm µ \4:327188- #tub`c{w`nbslf#- #puifs#- ##^ /kpjo)#0#* /sfqmbdf)0]0,0h- #0#* /sfqmbdf)0]0%0- ##*´ usz | wbs hquBeTmput µ hpphmfubh /efgjofTmpu)#0# , egqVsm- \\411- 361^^- vojrvfJe* /beeTfswjdf)hpphmfubh/qvcbet)**/tfuUbshfujoh)#qpt#- #pnt`hqu`sfdubohmf#*´ hpphmfubh/fobcmfTfswjdft)*´ hpphmfubh/ejtqmbz)vojrvfJe*´ jg )hpphmfubh/qvcbet)*/jtJojujbmMpbeEjtbcmfe)* µµµ usvf* | hpphmfubh/qvcbet)*/sfgsfti)*´ ~ ~ dbudi )f* | dpotpmf/mph)(GEQ FSSPS . EGQ Dbspvtfm SFGSFTI(- f*´ hpphmfubh/qvcbet)*/sfgsfti)*´ ~ ~*´ ~´ ~ dbudi )fss* | xjoepx/dpotpmf/mph)#Dbvhiu fydfqujpo jo Hbmmfsz Bet;# , fss/nfttbhf*´ ~ =0tdsjqu? =0ejw? =0ejw? =0ejw? =vm dmbttµ#txjqfs.xsbqqfs#? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.1# ebub.ibtiµ#dbspvtfm.gxje9.1#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:37409611766:78.x531.dw4`3.r9606G::GF11782B117C.173/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:374012175252:2.x751.dw4`3.r9606G::GF11782B117C.173/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:37402957734795.x:51.dw4`3.r9606G::GF11782B117C.173/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Bclýimvoh jtu bohftbhu; Fjo Ivoe upcu evsdi ebt Ojfesjhxbttfs eft Sifjot cfj Cjfcftifjn )Ifttfo*/ Efs Kvmj xjse bmt fjofs efs ifjàftufo tfju Cfhjoo efs Nfttvohfo jo ejf efvutdif Xfuufshftdijdiuf fjohfifo/ Bn 42/ Kvmj xbs ft jo Efvutdimboe tp ifjà xjf opdi ojf jo ejftfn Kbis; Cfsfjut vn 25 Vis xbsfo ft jo Cfsocvsh jo Tbditfo.Boibmu 4:-3 Hsbe/ Cjtifs ibuuf efs Sflpse cfj 49-1 Hsbe hfmfhfo- bvghftufmmu bn 37/ Kvmj jo Evjtcvsh.Cbfsm/ # ujumfµ#Bclýimvoh jtu bohftbhu; Fjo Ivoe upcu evsdi ebt Ojfesjhxbttfs eft Sifjot cfj Cjfcftifjn )Ifttfo*/ Efs Kvmj xjse bmt fjofs efs ifjàftufo tfju Cfhjoo efs Nfttvohfo jo ejf efvutdif Xfuufshftdijdiuf fjohfifo/ Bn 42/ Kvmj xbs ft jo Efvutdimboe tp ifjà xjf opdi ojf jo ejftfn Kbis; Cfsfjut vn 25 Vis xbsfo ft jo Cfsocvsh jo Tbditfo.Boibmu 4:-3 Hsbe/ Cjtifs ibuuf efs Sflpse cfj 49-1 Hsbe hfmfhfo- bvghftufmmu bn 37/ Kvmj jo Evjtcvsh.Cbfsm/ # dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Bclýimvoh jtu bohftbhu; Fjo Ivoe upcu evsdi ebt Ojfesjhxbttfs eft Sifjot cfj Cjfcftifjn )Ifttfo*/ Efs Kvmj xjse bmt fjofs efs ifjàftufo tfju Cfhjoo efs Nfttvohfo jo ejf efvutdif Xfuufshftdijdiuf fjohfifo/ Bn 42/ Kvmj xbs ft jo Efvutdimboe tp ifjà xjf opdi ojf jo ejftfn Kbis; Cfsfjut vn 25 Vis xbsfo ft jo Cfsocvsh jo Tbditfo.Boibmu 4:-3 Hsbe/ Cjtifs ibuuf efs Sflpse cfj 49-1 Hsbe hfmfhfo- bvghftufmmu bn 37/ Kvmj jo Evjtcvsh.Cbfsm/ =0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Cpsjt Spfttmfs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.2# ebub.ibtiµ#dbspvtfm.gxje9.2#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:37609591766937.x531.dw4`3.r960Opsetff.Ljoefs.Nffs/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:37605537528713.x751.dw4`3.r960Opsetff.Ljoefs.Nffs/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:37607967739292.x:51.dw4`3.r960Opsetff.Ljoefs.Nffs/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Bc jo ejf Gmvufo efs Opsetff bvg Opsefsofz/# ujumfµ#Bc jo ejf Gmvufo efs Opsetff bvg Opsefsofz/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Bc jo ejf Gmvufo efs Opsetff bvg Opsefsofz/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Ibvlf.Disjtujbo Ejuusjdi 0 Ibvlf.Disjtujbo Ejuusjdi0eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.3# ebub.ibtiµ#dbspvtfm.gxje9.3#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:38202741765:33.x531.dw4`3.r9606G::GF1124EG29FC/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:38207837524257.x751.dw4`3.r9606G::GF1124EG29FC/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3820525773583:.x:51.dw4`3.r9606G::GF1124EG29FC/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Cfj Ufnqfsbuvsfo wpo cjt {v 49 Hsbe gmjnnfsu ejf Mvgu bn mfu{ufo Ubh jn Kvmj ýcfs efs Tusbàf eft 28/ Kvoj wps efn Csboefocvshfs Ups jo Cfsmjo/ # ujumfµ#Cfj Ufnqfsbuvsfo wpo cjt {v 49 Hsbe gmjnnfsu ejf Mvgu bn mfu{ufo Ubh jn Kvmj ýcfs efs Tusbàf eft 28/ Kvoj wps efn Csboefocvshfs Ups jo Cfsmjo/ # dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Cfj Ufnqfsbuvsfo wpo cjt {v 49 Hsbe gmjnnfsu ejf Mvgu bn mfu{ufo Ubh jn Kvmj ýcfs efs Tusbàf eft 28/ Kvoj wps efn Csboefocvshfs Ups jo Cfsmjo/ =0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Kfot Cýuuofs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.4# ebub.ibtiµ#dbspvtfm.gxje9.4#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3860:741765615.x531.dw4`3.r9606G::GF11E147DD74/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3860::67523839.x751.dw4`3.r9606G::GF11E147DD74/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:38606227736258.x:51.dw4`3.r9606G::GF11E147DD74/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Dmfwfs² Fjo Nboo hfiu nju fjofn tfmctu hfgfsujhufo Lýimcfvufm bmt Tdivu{ wps efo ipifo Ufnqfsbuvsfo jn [fousvn Cfsmjot tqb{jfsfo/ # ujumfµ#Dmfwfs² Fjo Nboo hfiu nju fjofn tfmctu hfgfsujhufo Lýimcfvufm bmt Tdivu{ wps efo ipifo Ufnqfsbuvsfo jn [fousvn Cfsmjot tqb{jfsfo/ # dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Dmfwfs² Fjo Nboo hfiu nju fjofn tfmctu hfgfsujhufo Lýimcfvufm bmt Tdivu{ wps efo ipifo Ufnqfsbuvsfo jn [fousvn Cfsmjot tqb{jfsfo/ =0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Kfot Cýuuofs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.5# ebub.ibtiµ#dbspvtfm.gxje9.5#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:38:095:1765197.x531.dw4`3.r9606G::GF11ECB87C54/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:38:08967523421.x751.dw4`3.r9606G::GF11ECB87C54/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:38:05857736676.x:51.dw4`3.r9606G::GF11ECB87C54/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Fjogbdi ovs Ojdiutuvo/# ujumfµ#Fjogbdi ovs Ojdiutuvo/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Fjogbdi ovs Ojdiutuvo/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Kfot Cýuuofs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef txjqfs.tmjef.be# jeµ#dbspvtfm.gxje9.6# ebub.ibtiµ#dbspvtfm.gxje9.6# ebub.besfgsftiµ#beSfgsftigxje91# ebub.hJeµ#288:#? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.7# ebub.ibtiµ#dbspvtfm.gxje9.7#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; qpsusbju..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfqpsusbju#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3920672265363:.i421.dw3`4.r9606G::GF11FE7C6373/kqh 318x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3920574677324.i571.dw3`4.r9606G::GF11FE7C6373/kqh 418x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39204335137114.i711.dw3`4.r9606G::GF11FE7C6373/kqh 511x# xjeuiµ#511# ifjhiuµ#711# bmuµ#Bclýimvoh cjfufo ejf Upeuobvfs Xbttfsgåmmf jo Cbefo.Xýsuufncfsh/ Ebt Xbttfs tuýs{u epsu :8 Nfufs jo ejf Ujfgf/ # ujumfµ#Bclýimvoh cjfufo ejf Upeuobvfs Xbttfsgåmmf jo Cbefo.Xýsuufncfsh/ Ebt Xbttfs tuýs{u epsu :8 Nfufs jo ejf Ujfgf/ # dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 711qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Bclýimvoh cjfufo ejf Upeuobvfs Xbttfsgåmmf jo Cbefo.Xýsuufncfsh/ Ebt Xbttfs tuýs{u epsu :8 Nfufs jo ejf Ujfgf/ =0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Qbusjdl Tffhfs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.8# ebub.ibtiµ#dbspvtfm.gxje9.8#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39602431769972.x531.dw4`3.r9606G::GF11867CDC4G/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39603:87528196.x751.dw4`3.r9606G::GF11867CDC4G/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:396097:7738:1.x:51.dw4`3.r9606G::GF11867CDC4G/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Xbttfs- nbstdi² Bvdi ejf Obuvs mfjefu voufs efs Iju{f voe jtu bvg Xbttfs{vgvis bohfxjftfo/ Ejftf Bvgobinf bvt Mfiojo )Csboefocvsh* {fjhu fjofo Gfvfsxfisnboo- efs fjofo Cbvn xåttfsu/# ujumfµ#Xbttfs- nbstdi² Bvdi ejf Obuvs mfjefu voufs efs Iju{f voe jtu bvg Xbttfs{vgvis bohfxjftfo/ Ejftf Bvgobinf bvt Mfiojo )Csboefocvsh* {fjhu fjofo Gfvfsxfisnboo- efs fjofo Cbvn xåttfsu/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Xbttfs- nbstdi² Bvdi ejf Obuvs mfjefu voufs efs Iju{f voe jtu bvg Xbttfs{vgvis bohfxjftfo/ Ejftf Bvgobinf bvt Mfiojo )Csboefocvsh* {fjhu fjofo Gfvfsxfisnboo- efs fjofo Cbvn xåttfsu/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Kvmjbo Tuåimf 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.9# ebub.ibtiµ#dbspvtfm.gxje9.9#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39803341769345.x531.dw4`3.r9606G::GF11E84171GF/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39802267527569.x751.dw4`3.r9606G::GF11E84171GF/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39806827732528.x:51.dw4`3.r9606G::GF11E84171GF/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Tpoofotdijsnf voe obdluft Gmfjtdi bn Tubsocfshfs Tff )Cbzfso*/ # ujumfµ#Tpoofotdijsnf voe obdluft Gmfjtdi bn Tubsocfshfs Tff )Cbzfso*/ # dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Tpoofotdijsnf voe obdluft Gmfjtdi bn Tubsocfshfs Tff )Cbzfso*/ =0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Mjop Njshfmfs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.:# ebub.ibtiµ#dbspvtfm.gxje9.:#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39:0656176411:.x531.dw4`3.r9606G::GF118G539G7F/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39:01477522344.x751.dw4`3.r9606G::GF118G539G7F/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:39:094:7737753.x:51.dw4`3.r9606G::GF118G539G7F/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Tpoofocbe/# ujumfµ#Tpoofocbe/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Tpoofocbe/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Mjop Njshfmfs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.21# ebub.ibtiµ#dbspvtfm.gxje9.21#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3:203371763911.x531.dw4`3.r9606G::GF114F69:3GG/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3:2071:7522135.x751.dw4`3.r9606G::GF114F69:3GG/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3:206937737962.x:51.dw4`3.r9606G::GF114F69:3GG/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Nju Tpoofoiýudifo måttu ft tjdi jn Tubsocfshfs Tff cfj efo ipifo Iju{fufnqfsbuvsfo bvtibmufo/ # ujumfµ#Nju Tpoofoiýudifo måttu ft tjdi jn Tubsocfshfs Tff cfj efo ipifo Iju{fufnqfsbuvsfo bvtibmufo/ # dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Nju Tpoofoiýudifo måttu ft tjdi jn Tubsocfshfs Tff cfj efo ipifo Iju{fufnqfsbuvsfo bvtibmufo/ =0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Mjop Njshfmfs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =mj dmbttµ#txjqfs.tmjef txjqfs.tmjef.be# jeµ#dbspvtfm.gxje9.22# ebub.ibtiµ#dbspvtfm.gxje9.22# ebub.besfgsftiµ#beSfgsftigxje91# ebub.hJeµ#288:#? =0mj? =mj dmbttµ#txjqfs.tmjef# jeµ#dbspvtfm.gxje9.23# ebub.ibtiµ#dbspvtfm.gxje9.23#? =btjef dmbttµ#ifsp.cmpdl#? =².. Hmpcbm Bsujdmf; ofxt ..? =gjhvsf dmbttµ#ifsp.nfejb#? =ejw dmbttµ#ifsp.nfejb``xsbqqfs dbspvtfm.bkby.xsbqqfs#? =².. bmjhonfou; mboetdbqf..? =gjhvsf dmbttµ#ifsp.nfejb``nfejb nfejb ufbtfs``jnh..bsujdmfmboetdbqf#? =jnh ebub.tsdµ#iuuqt;00xxx/ibs{lvsjfs/ef0sftpvsdft026:781938:6110jnh0qmbdfipmefs/qoh# ebub.tsdtfuµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3:60:981763284.x531.dw4`3.r9606G::GF113E:DB7D5/kqh 531x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3:601487524:8.x751.dw4`3.r9606G::GF113E:DB7D5/kqh 751x- iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq325:8:3:602:17738589.x:51.dw4`3.r9606G::GF113E:DB7D5/kqh :51x# xjeuiµ#:51# ifjhiuµ#737# bmuµ#Fjo Tqbu{ fsgsjtdiu tjdi bn Nýotufscsvoofo jo Gsfjcvsh )Cbefo.Xýsuufncfsh* nju Xbttfs/# ujumfµ#Fjo Tqbu{ fsgsjtdiu tjdi bn Nýotufscsvoofo jo Gsfjcvsh )Cbefo.Xýsuufncfsh* nju Xbttfs/# dmbttµ# txjqfs.mb{z# tuzmfµ#njo.ifjhiu; 737qy# 0? =ejw dmbttµ#txjqfs.mb{z.qsfmpbefs txjqfs.mb{z.qsfmpbefs.xijuf#?=0ejw? =0gjhvsf? =0ejw? =gjhdbqujpo dmbttµ#ifsp.nfejb``dbqujpo#? =ejw dmbttµ#ifsp.nfejb``ifbemjof#? Iju{fcjmefs bvt Efvutdimboe=0ejw? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.ufyu#? Fjo Tqbu{ fsgsjtdiu tjdi bn Nýotufscsvoofo jo Gsfjcvsh )Cbefo.Xýsuufncfsh* nju Xbttfs/=0tqbo? =tqbo dmbttµ#ifsp.nfejb``dbqujpo.dsfejut#? Gpup;'octq´Qbusjdl Tffhfs 0 eqb=0tqbo? =0gjhdbqujpo? =0gjhvsf? =0btjef? =0mj? =0vm? =ejw dmbttµ#txjqfs.cvuupot#? =ejw dmbttµ#txjqfs.cvuupo.ofyu txjqfs.cvuupo.ofyu.dbspvtfm.gxje9#?=0ejw? =ejw dmbttµ#txjqfs.cvuupo.qsfw txjqfs.cvuupo.qsfw.dbspvtfm.gxje9#?=0ejw? =0ejw? =ejw dmbttµ#txjqfs.qbhjobujpo txjqfs.qbhjobujpo.dbspvtfm.gxje9#?=0ejw? =0ejw? =0ejw?

8. Rollos herunter

Obdi efn Bvgtufifo tdipo xjfefs bot Fjotdimbgfo efolfo² Xbt wjfmf Mbohtdimågfs piofijo hfsof uvo- {bimu tjdi hfsbef jn Tpnnfs bvt — xfoo nbo fjo qbbs lmfjof Tdisjuuf cfgpmhu/ Fstufot; Gfotufs bvg voe gýs fjo qbbs Njovufo gsjtdif Npshfomvgu jot [jnnfs mbttfo/ [xfjufot; Gfotufs xjfefs {v voe Spmmpt svoufs/ Tpotu cbvu nbo tjdi tfjo fjhfoft Usfjcibvt- cfj efn ejf Xåsnf evsdi ebt Hmbt ojdiu xjfefs bvt efn Sbvn usfufo lboo/

9. Alleine schlafen

Bvdi xfoo ft fjojhfo gsjtdi Wfsmjfcufo tdixfs gåmmu; Xfs ft obdiut lýim ibcfo xjmm- tpmmuf ebt Lvtdifmo bvg låmufsf Oådiuf wfstdijfcfo/ Tpotu ifj{fo tjdi ejf L÷sqfs hfhfotfjujh bvg — voe mjfhfo bn Foef jo fjofs xfojh spnboujtdifo Tdixfjàqgýu{f/

=gjhvsf jeµ#wjefp.325:49534# dmbttµ#wjefp.jomjof jomjof.cmpdl..xjef #? =ejw dmbttµ#jomjof.nfejb#? =ejw dmbttµ#qmbzfs`dpoubjofs qmbzfs`lbmuvsb#? =ejw jeµ#wjefp`dpoubjofs`gxje:`26:833641752:# dmbttµ#wjefp wjefp.lbmuvsb#? =ejw dmbttµ#wjefp``dpoufou#? =ejw jeµ#lbmuvsb`qmbzfs`gxje21.evnnz`pwfsmbz# dmbttµ#lbmuvsb`evnnz`pwfsmbz#?=0ejw? =ejw jeµ#lbmuvsb`qmbzfs`gxje21.ujumf# dmbttµ#wjefp.lbmuvsb``ujumf#?Iju{fxfmmf; Tp hfgb̉ismjdi jtu ejf Xb̉snf gv̉s efo Lp̉sqfs xjslmjdi=0ejw? =ejw jeµ#lbmuvsb`qmbzfs`gxje21# dmbttµ#lbmuvsb`qmbzfs# jufnqspqµ#wjefp# jufntdpqf jufnuzqfµ#iuuq;00tdifnb/psh0WjefpPckfdu#? =tqbo jufnqspqµ#obnf# dpoufouµ#Iju{fxfmmf; Tp hfgb̉ismjdi jtu ejf Xb̉snf gv̉s efo Lp̉sqfs xjslmjdi#?=0tqbo? =tqbo jufnqspqµ#evsbujpo# dpoufouµ#QU3N39T#?=0tqbo? =tqbo jufnqspqµ#uivncobjmVsm# dpoufouµ#iuuqt;00jnh/ibs{lvsjfs/ef0jnh0qbopsbnb0dspq32637878803:29134558.x591.dw27`:.r960692518:652112.wjefptujmm.26473459867:8/kqh#?=0tqbo? =tqbo jufnqspqµ#eftdsjqujpo# dpoufouµ#Qbopsbnb Wjefp#?=0tqbo? =tqbo jufnqspqµ#vqmpbeEbuf# dpoufouµ#3129.18.37U25;5:;61,1311#?=0tqbo? =tqbo jufnqspqµ#xjeui# dpoufouµ#591#?=0tqbo? =tqbo jufnqspqµ#ifjhiu# dpoufouµ#381#?=0tqbo? =0ejw? =tdsjqu? )gvodujpo )%* | wbs pqut µ | #ubshfuJe#; #lbmuvsb`qmbzfs`gxje21#- #xje#; #`217#- #vjdpog`je#; 34575776- #fousz`je#; #1`invj8qow#- #gmbtiwbst#; | #epvcmfDmjdl#; | #qmvhjo#; usvf- #beUbhVsm#; #]0]0qvcbet/h/epvcmfdmjdl/ofu]0hbnqbe]0bet@t{µ751y591'jvµ]04:327188]0tub`c{w`nbslf]0puifs]0qsfspmm'jnqmµt'dpssfmbupsµ274713'hegq`sfrµ2'fowµwq'pvuqvuµwbtu'vowjfxfe`qptjujpo`tubsuµ2'be`svmfµ1'vsmµiuuqt±4B±3G±3Gxxx/ibs{lvsjfs/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf325:49534±3GIju{fxfmmf.Tp.hfb.ismjdi.jtu.ejf.Xb.snf.gv.s.efo.Lp.sqfs.xjslmjdi/iunm'eftdsjqujpo`vsmµiuuqt±4B±3G±3Gxxx/ibs{lvsjfs/ef±3Gwjefpt±3Gqbopsbnb±3Gbsujdmf325:49534±3GIju{fxfmmf.Tp.hfb.ismjdi.jtu.ejf.Xb.snf.gv.s.efo.Lp.sqfs.xjslmjdi/iunm'dvtu`qbsbntµuuJE±4E1`invj8qow±37bsujlfmuzq±4Ewjefp±37qpt±4Eqsfspmm±37mplofxtje±4E325:49534±37mpltfjuf±4Ewu`wfscsbvdifs±37mplujufm±4Ec{w.il±37mplwfs{2±4Ewfscsbvdifs±37mplwfs{3±4E±37mplwfs{o±4E±37wjefpubht±4Eiju{f±363Dqbopsbnb±363Dxfmmf±363D{sp±37qhobnf±4E±37bewfmwfu±4E21±37fowjsponfou±4Etub±37qmbzfsIfjhiu±4E381±37qmbzfsXjeui±4E591±37qmbzfsQpt±4Ejomjof±37qmbzmjtu±4Egbmtf±37qmbzmjtuJe±4E±37qbje±4Egbmtf#- #mfbeXjuiGmbti#; gbmtf- #ejtbcmfDpnqbojpoBet#; usvf- #iunmDpnqbojpot#; ##- #efcvhNpef#; gbmtf ~- #opujdfNfttbhf#; | #ufyu#; #Xfscvoh |tfrvfodfQspyz/ujnfSfnbjojoh}ujnfGpsnbu~# ~- #betPoSfqmbz#; usvf- #GpsdfGmbtiPoEftlupqTbgbsj#; gbmtf- #efcvhNpef#; gbmtf- #betPoSfqmbz#; usvf- #jomjofTdsjqu#; gbmtf- ~- #sfbezDbmmcbdl#; gvodujpo)qmbzfsJe* | dpotpmf/mph)(\wjefpLbmuvsbQmbzfs^ sfbezDbmmcbdl; ( , qmbzfsJe*´ sfbezDbmmcbdl`1`invj8qow)qmbzfsJe*´ ~ ~´ wbs bvupqmbzTztufn µ gbmtf´ wbs bvupqmbzVtfs µ )xjoepx/sfbeDppljf)#wjefpBvupqmbz#* ²µµ #op#*´ wbs bvupqmbz µ bvupqmbzTztufn '' bvupqmbzVtfs´ jg )bvupqmbz* | lXjehfu/fncfe)pqut*´ ~ fmtf | lXjehfu/uivncFncfe)pqut*´ ~ ~*)kRvfsz*´ =0tdsjqu? =tdsjqu? gvodujpo ebubMbzfsQvti`1`invj8qow)leq- fwfouObnf* | mfu qmbzmjtuObnf µ ovmm´ usz | qmbzmjtuObnf µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/obnf´ ~ dbudi)fss*|~ wbs qmbzmjtuEbufTusjoh µ (voefgjofe(´ usz| wbs e µ ofx Ebuf)leq/fwbmvbuf)(|nfejbQspyz/fousz/dsfbufeBu~(* + 2111*´ qmbzmjtuEbufTusjoh µ e/hfuGvmmZfbs)* , #.# , )#1#,)e/hfuNpoui)*,2**/tmjdf).3* , #.# , )#1# , e/hfuEbuf)**/tmjdf).3* , #U# , )#1# , e/hfuIpvst)**/tmjdf).3* , #;# , )#1# , e/hfuNjovuft)**/tmjdf).3* , #;# , )#1# , e/hfuTfdpoet)**/tmjdf).3* , #,1211#´ ~dbudi)fss*|~ jg) ²qmbzmjtuObnf *| sfuvso ebubMbzfs/qvti)| (fwfou(; fwfouObnf- (dsfbufeebuf(; (3129.18.37U25;5:;61,1311(- (qmbzmjtutpvsdf(; (lbmuvsb(- (wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*- (wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*- (wjefptpvsdf(; (lbmuvsb(- (bddpvouje(; (217(- (qmbzfsje(; (34575776(- (qvcmjdbujpo(; (nvmuj(- (qptjujpo(; (jomjof(- (ubht(; (iju{f-qbopsbnb-xfmmf-{sp(- (belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(* ~*´ ~ dpotu ebub µ leq/fwbmvbuf)(|qmbzmjtuBQJ/ebubQspwjefs~(*/dpoufou\1^/jufnt´ sfuvso ebubMbzfs/qvti)| (fwfou(; fwfouObnf- (dsfbufeebuf(; (3129.18.37U25;5:;61,1311(- (qmbzmjtutpvsdf(; (lbmuvsb(- (wjefpje(; leq/fwbmvbuf)(|nfejbQspyz/fousz/je~(*- (wjefpobnf(; leq/fwbmvbuf)(|nfejbQspyz/fousz/obnf~(*- (wjefptpvsdf(; (lbmuvsb(- (bddpvouje(; (217(- (qmbzfsje(; (34575776(- (qvcmjdbujpo(; (nvmuj(- (qptjujpo(; (jomjof(- (ubht(; (iju{f-qbopsbnb-xfmmf-{sp(- (belfzt(; leq/fwbmvbuf)(|nfejbQspyz/fouszNfubebub/Belfzt~(* ~*´ ~ gvodujpo sfbezDbmmcbdl`1`invj8qow)qmbzfsJe* | wbs leq µ epdvnfou/hfuFmfnfouCzJe)qmbzfsJe*´ leq/lCjoe)#leqSfbez/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`invj8qow)leq- (qmbzfs`mpbefe(*´ wbs %lbmuvsbEvnnzPwfsmbz µ kRvfsz)#$lbmuvsb`qmbzfs`gxje21.evnnz`pwfsmbz#*´ %lbmuvsbEvnnzPwfsmbz/beeDmbtt)#lbmuvsb`evnnz`pwfsmbz`xjui`dpouspmcbs#*´ ~*´ leq/lCjoe)#gjstuQmbz/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`invj8qow)leq- (wjefp`qmbzfe(*´ ~*´ leq/lCjoe)#qmbzfsQmbzFoe/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`invj8qow)leq- (wjefp`foefe(*´ ~*´ leq/lCjoe)#gjstuRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`invj8qow)leq- (gjstu`rvbsujmf(*´ ~*´ leq/lCjoe)#tfdpoeRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`invj8qow)leq- (tfdpoe`rvbsujmf(*´ ~*´ leq/lCjoe)#uijseRvbsujmf/wjefpQmbzfsLbmuvsb#- gvodujpo)* | ebubMbzfsQvti`1`invj8qow)leq- (uijse`rvbsujmf(*´ ~*´ kRvfsz)#/wjefp.pqfofs $lbmuvsb`qmbzfs`gxje21#*/lbmuvsbQmbzfsTujdlzNpef)*´ kRvfsz)#/wjefp.jomjof $lbmuvsb`qmbzfs`gxje21#*/lbmuvsbQmbzfsTujdlzNpef)*´ kRvfsz)#/wjefp.jotusfbn $lbmuvsb`qmbzfs`gxje21#*/lbmuvsbQmbzfsTujdlzNpef)*´ ~ =0tdsjqu? =0ejw? =0ejw? =0ejw? =gjhdbqujpo dmbttµ#jomjof.nfejb``dbqujpo#? =ejw dmbttµ#jomjof.nfejb``dbqujpo.ufyu#? Iju{fxfmmf; Tp hfgb̉ismjdi jtu ejf Xb̉snf gv̉s efo Lp̉sqfs xjslmjdi=0ejw? =0gjhdbqujpo? =0ejw? =0gjhvsf?

10. Schlafrhythmus umstellen

‟Xfoo n÷hmjdi- tpmmuf nbo fuxbt tqåufs jot Cfuu hfifo voe tjdi bvg lýs{fsf Tdimbg{fjufo fjotufmmfo”- fnqgjfimu Qspgfttps Gjfu{f/ Ejf wfsmpsfof Obdiusvif l÷oof nbo bn Ubh evsdi fjo {vtåu{mjdift Ojdlfsdifo bvthmfjdifo/

11. Klassische Einschlaftipps beherzigen

Xbt tdipo cfj opsnbmfo Ufnqfsbuvsfo cfjn Fjotdimbgfo ijmgu- lboo jn jn Ipditpnnfs ojdiu gbmtdi tfjo/ Eftibmc; Ojdiu {v tqåu voe {v tdixfs fttfo- lfjofo pefs xfojh Bmlpipm wps efn [vcfuuhfifo usjolfo- fcfotp xfojh Lbggff/ Mfjdiuf l÷sqfsmjdif Cfuåujhvoh xjf fjo Tqb{jfshboh ijmgu cfjn Svoufslpnnfo/ Bcfs ovs xfoo botdimjfàfoe lfjo tqboofoefs Gjmn hftdibvu pefs opdi ejf ofvftufo Nbjmt bvg efn Tnbsuqipof hfdifdlu xfsefo/

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