# Tiefschlaf (Slow-Wave-Schlaf)

Mehr Tiefschlaf (N3) bekommst du über dein Verhalten und deine Umgebung, nicht über Pillen: Schlafzimmer auf 17 bis 20°C mit warmen Füßen, ein heißes Bad (40 bis 43°C) ein bis zwei Stunden vor dem Schlaf, aerobes Training am Abend, feste Schlafzeiten und kein Alkohol in den drei Stunden vor dem Bett. Kein Supplement hat Schlaflabor-Evidenz dafür, den Tiefschlaf bei Gesunden wirklich zu vertiefen. Glycin (3g) bringt dich nur schneller hin, nicht tiefer, und die meisten "Tiefschlaf"-Versprechen stammen von Wearables, nicht von Hirnwellen.

Tiefschlaf ist der Teil der Nacht, der für ein langes Leben am meisten zählt. Hier erfährst du, was ihn vertieft. Und was die Supplement-Evidenz wirklich hergibt.

## On this page

- Was ist Tiefschlaf (N3) eigentlich?
- Warum zählt Tiefschlaf für Langlebigkeit?
- Warum verschwindet dein Tiefschlaf mit dem Alter?
- Wie misst du N3 zu Hause wirklich?
- Welche Verhaltenshebel heben N3 wirklich?
- Warum ist Temperatur der unterschätzteste Tiefschlaf-Hebel?
- Welche Supplemente vertiefen den Tiefschlaf wirklich?
- Helfen Magnesium-Bisglycinat und Glycin beim Tiefschlaf?
- Erhöhen Zitronenverbene und Zink den Tiefschlaf?
- Helfen L-Theanin, Safran und Taurin beim Tiefschlaf?
- Was du vermeiden solltest: Alkohol, Z-Drugs, hochdosiertes Melatonin
- Wie sieht ein ehrliches 30-Tage-Tiefschlaf-Protokoll aus?

## FAQ

- Wie viel Tiefschlaf brauche ich wirklich?
- Mein Oura-Ring sagt, ich bekomme nur 30 Minuten Tiefschlaf. Soll ich mir Sorgen machen?
- Gibt Magnesium-Bisglycinat mir wirklich mehr Tiefschlaf?
- Was ist mit Magnesium-L-Threonat / Magtein für Tiefschlaf?
- Kann ich mit einer Kühlmatratze wirklich Tiefschlaf erhöhen?
- Wird Closed-Loop-Audiostimulation meinen Schlaf vertiefen?
- Gibt es eine Pille, die Slow-Wave-Schlaf wirklich vertieft?
- Warum sackt mein Tiefschlaf ab, wenn ich Wein zum Abendessen trinke?

## Sources

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_Full guide: https://longevity-austria.com/de/guide/deep-sleep_

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_Canonical: https://longevity-austria.com/de/guide/deep-sleep · Part of Longevity Cities · Updated 2026-06-22_