At få en god nats søvn er afgørende for dit generelle helbred og velvære. Uden det kan du blive sløv og let træt i løbet af dagen – for ikke at nævne, at dårlig søvnkvalitet også kan påvirke din koncentration, hukommelse og humør. Heldigvis er der et par enkle skridt, du kan tage for at sikre, at du får den hvilende søvn, du har brug for.
Etablér et regelmæssigt søvnmønster
Prøv at gå i seng på samme tid hver aften og vågne op på samme tid hver morgen. Det vil hjælpe din krop til at falde ind i en rutine, som den er vant til, så du falder hurtigere i søvn og sover længere.
Undgå koffein sent på dagen
Koffeinholdige drikkevarer som kaffe, te eller energidrikke bør alle undgås efter frokosttid, da de kan forblive i dit system i op til 8 timer og forstyrre dit naturlige sovemønster. Desuden er nikotin også kendt for at forstyrre søvnen, så prøv også at undgå cigaretter senere på dagen.
Undgå skærme før sengetid
Selv om brugen af enheder tæt på sengetid er blevet forbundet med dårligere søvnkvalitet, er der måder at omgå dette på, så du stadig kan bruge dem, før du lægger dig til at sove. Reducer eksponeringen ved at dæmpe skærmens lysstyrke eller aktivere filtre til blåt lys, der reducerer øjenbelastning; dette skulle gøre det lettere for dig at falde i søvn, når sengetid kommer.
Motionér regelmæssigt
Regelmæssig motion er en god måde at frigøre energi og mindske stress på, hvilket kan bidrage til at forbedre din søvnkvalitet om natten – men undgå dog at dyrke anstrengende motion for tæt på sengetid, da det faktisk kan have en negativ effekt! En god måde at integrere motion i din daglige rutine er at gå en rask tur i frokostpausen eller endda tage til yogaklasser, hvis det er muligt; begge aktiviteter er beviseligt stressbekæmpende!
Sluk for elektronikken
Det gælder også fjernsyn, computere, tablets og telefoner (det er bedst ikke engang at lade dem ligge i soveværelset). Hvis vi har disse apparater i nærheden, bliver vi mere fristet til at holde os vågne og scrolle gennem sociale medier eller se programmer i stedet for at få nogle tiltrængte lure!
Sov med en tyngdedyne
En tyngdedyne får dig til at sove bedre og dybere om natten. Derfor er det en rigtig god idé, at undersøge om sådan en dyne kan være god for dig. Læs mere om tyngdedyner her.
Gør det behageligt for dig selv
Investering i komfortable puder/madrasser/dyner osv. kan gøre det meget nemmere at falde i søvn – så længe de passer til dine behov – og at få installeret mørklægningsgardiner hjælper med at holde alt uønsket lys fra eksterne kilder som gadebelysning eller bilforlygter ude, som kan forstyrre os, mens vi forsøger at få noget hvile!
Tag powernaps i løbet af dagen
Hvis du føler dig træt i løbet af dagen, hvorfor så ikke tage en hurtig powernap? De hjælper med at øge årvågenheden uden at forstyrre nattesøvnen, så de er perfekte for dem, der kæmper med træthed om dagen, men stadig ønsker en god nats søvn!
Mange mennesker har dog svært ved at få nok kvalitetssøvn på grund af forskellige faktorer som stress eller livsstilsvalg (f.eks. arbejde i uregelmæssige skift). Ved at følge disse 7 enkle trin ovenfor kan alle forhåbentlig slappe bedre af ved sengetid og nyde flere afslappende nætter med tiden!
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