{"id":12973,"date":"2022-03-18T16:25:14","date_gmt":"2022-03-18T15:25:14","guid":{"rendered":"https:\/\/octean.se\/senaste-nytt\/?p=12973"},"modified":"2025-02-19T13:48:48","modified_gmt":"2025-02-19T12:48:48","slug":"battre-somn","status":"publish","type":"post","link":"https:\/\/octean.se\/senaste-nytt\/battre-somn\/","title":{"rendered":"S\u00e5 sover du b\u00e4ttre"},"content":{"rendered":"\t\t
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Har du sv\u00e5rt att somna eller vaknar flera g\u00e5nger under natten? S\u00f6mnen finns till f\u00f6r att kroppen och hj\u00e4rnan \u00e4r beroende av \u00e5terh\u00e4mtning. I det l\u00e5nga loppet p\u00e5verkas b\u00e5de ditt hum\u00f6r och allm\u00e4nna m\u00e5ende av <\/strong>s\u00f6mnbesv\u00e4r.<\/strong><\/a><\/span><\/p>

Du kan sj\u00e4lv g\u00f6ra m\u00e5nga saker f\u00f6r att sova b\u00e4ttre. Ibland r\u00e4cker det med mindre f\u00f6r\u00e4ndringar, men ibland kan du beh\u00f6va se \u00f6ver dina vanor i stort.<\/p>

Vanliga orsaker till att du f\u00e5r sv\u00e5rt att somna<\/h2>

Se upp f\u00f6r de st\u00f6rsta s\u00f6mnbovarna. F\u00f6rs\u00f6k minska p\u00e5 – eller helt utesluta s\u00e5nt som du vet ger dig s\u00f6mnproblem<\/span><\/a> och se om det hj\u00e4lper dig att f\u00e5 b\u00e4ttre s\u00f6mn.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Koffein innan du g\u00e5r och l\u00e4gger dig<\/h3>

Kaffe \u00e4r k\u00e4nt f\u00f6r sin uppiggande effekt och vem tar inte till en kopp p\u00e5 sena eftermiddagen f\u00f6r att slippa slumra till i soffan direkt efter jobbet? Tyv\u00e4rr sitter effekten i l\u00e4ngre \u00e4n du kanske tror och det g\u00e5r att se samband mellan koffeinintag efter klockan tv\u00e5 p\u00e5 eftermiddagen och att ha sv\u00e5rare att somna p\u00e5 kv\u00e4llen<\/a>.<\/span> T\u00e4nk p\u00e5 att \u00e4ven intag av energidrycker st\u00f6r s\u00f6mnen hos m\u00e5nga.<\/p>

Alkohol<\/h3>

Visst \u00e4r det sant att man kan k\u00e4nna sig d\u00e5sig och tr\u00f6tt<\/a> av ett glas vin, men berusning \u00e4r ingen bra l\u00f6sning f\u00f6r den med s\u00f6mnproblem. Alkohol f\u00f6rsenar n\u00e4mligen REM-s\u00f6mnen<\/a><\/span> och \u00f6kar s\u00f6mnst\u00f6rningarna under hela natten.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Stress och oro kan g\u00f6ra det sv\u00e5rare att somna<\/h3>

Som m\u00e4nniska \u00e4r det en del av livet att hantera stress, oro<\/a> <\/span>och \u00e5ngest. L\u00e4ngre perioder av stress kan dock g\u00f6ra att du f\u00e5r sv\u00e5rare att somna. Det beror p\u00e5 att kroppen skickar ut kortisol och adrenalin som g\u00f6r dig vaksam och pigg.<\/p>

Tips! <\/em><\/strong>Tillskottet GLYC Positive Mood<\/strong><\/span><\/span><\/a> bidrar till att bevara och uppr\u00e4tth\u00e5lla din k\u00e4nslom\u00e4ssiga balans och positiva sinnesst\u00e4mning.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Fysisk aktivitet sent p\u00e5 kv\u00e4llen<\/h3>

Ta nu inte det h\u00e4r som ett r\u00e5d att sluta motionera, f\u00f6r det ska du s\u00e5klart forts\u00e4tta med. Tr\u00e4ning<\/a>–<\/span> och s\u00e4rskilt pulsh\u00f6jande tr\u00e4ning – \u00f6kar s\u00f6mnkvalit\u00e9n. Se bara till att l\u00e4gga passet n\u00e5gra timmar f\u00f6re l\u00e4ggdags och g\u00e4rna fler \u00e4n tv\u00e5!<\/p>

Om tr\u00e4ningen hamnar sent p\u00e5 kv\u00e4llen, f\u00f6r n\u00e4ra inp\u00e5 s\u00f6mnen, kan adrenalinet som uts\u00f6ndras i kroppen st\u00f6ra din insomning ist\u00e4llet f\u00f6r att hj\u00e4lpa dig att somna och g\u00f6ra s\u00e5 att du sover b\u00e4ttre.<\/p>

L\u00c4S MER: F\u00f6rdelar och positiva effekter av tr\u00e4ning<\/a><\/span><\/strong><\/p>

Brister i kroppen<\/h3>

God s\u00f6mn \u00e4r en samverkan mellan m\u00e5nga faktorer och en av dem \u00e4r din h\u00e4lsa i allm\u00e4nhet. Om du f\u00e5r i dig en n\u00e4ringsrik och varierad kost fungerar du som b\u00e4st och vissa vitaminer och mineraler har st\u00f6rre betydelse f\u00f6r s\u00f6mnen.<\/p>

Ett tillr\u00e4ckligt intag av magnesium<\/span><\/a> \u00e4r f\u00f6rknippat med b\u00e4ttre s\u00f6mn<\/a> <\/span>b\u00e5de n\u00e4r det kommer till s\u00f6mnkvalitet och antal timmar du sover.<\/p>

L\u00c4S MER: Magnesium \u2013 mineralernas mineral<\/strong><\/a><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\u00c4r det farligt att sova lite en natt?<\/h2>

Nej, det \u00e4r inte farligt. Du beh\u00f6ver inte oroa dig om du sover d\u00e5ligt<\/a> en eller ett par n\u00e4tter i rad. Det \u00e4r s\u00e5klart jobbigt att vara tr\u00f6tt under dagen, men det \u00e4r inte farligt. Om du lider av s\u00f6mnbesv\u00e4r under en l\u00e5ng tid p\u00e5verkar det ditt m\u00e5ende och d\u00e5 \u00e4r det bra att g\u00f6ra n\u00e5got \u00e5t dina problem f\u00f6r att du ska m\u00e5 b\u00e4ttre.<\/p>

L\u00c4S MER: Hur p\u00e5verkar s\u00f6mnbrist kroppen? Det h\u00e4r s\u00e4ger s\u00f6mnforskningen<\/strong><\/a><\/span><\/p>

Vad kan man g\u00f6ra f\u00f6r att f\u00e5 b\u00e4ttre s\u00f6mn?<\/h2>

H\u00e4r listar vi v\u00e5ra tips p\u00e5 vad du kan g\u00f6ra f\u00f6r att somna<\/a> <\/span>snabbare och sova gott. En vanlig missuppfattning om s\u00f6mn, \u00e4r att det enda viktiga \u00e4r hur m\u00e5nga timmar du sover, men det har visat sig att kvalit\u00e9n p\u00e5 s\u00f6mnen har en st\u00f6rre roll<\/a><\/span> \u00e4n man tidigare trott.<\/p>

Tips! <\/em><\/strong>\u00d6rter som citronmeliss<\/a> <\/span>och saffran<\/span> kan bidra till lugn och \u00e5terh\u00e4mtning. Tillskottet GLYC Positive Sleep<\/a><\/span><\/strong> inneh\u00e5ller bland annat dessa, och \u00e4r framtagen f\u00f6r att bidra till att bevara en god natts s\u00f6mn.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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L\u00c4S MER: S\u00f6mnproblem<\/strong><\/a><\/span><\/p>

Varva ner n\u00e5gra timmar f\u00f6re du ska sova<\/h3>

Under dagen n\u00e4r du g\u00f6r saker \u00e4r du uppe i varv och mottaglig f\u00f6r intryck och information. Ett par timmar innan du ska g\u00e5 och l\u00e4gga dig beh\u00f6ver du hitta ett s\u00e4tt att g\u00e5 fr\u00e5n det l\u00e4get till ett mer avslappnat l\u00e4ge.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Tips f\u00f6r att varva ned<\/h4>

F\u00f6r att skapa goda f\u00f6ruts\u00e4ttningar f\u00f6r b\u00e4ttre s\u00f6mn kan du till exempel l\u00e4sa en bok ist\u00e4llet f\u00f6r att scrolla p\u00e5 mobilen innan du ska g\u00e5 och l\u00e4gga dig. Mobilen orsakar stress eftersom vi v\u00e4xlar snabbt mellan olika uppgifter medan en bok tvingar oss att fokusera v\u00e5r koncentration p\u00e5 en enda uppgift.<\/p>

L\u00c4S MER: Sv\u00e5rt att sova? Testa det h\u00e4r – fem tips som fungerar<\/a><\/span><\/strong><\/p>

Undvik kaffe innan du ska sova<\/h3>

Undvik kaffe och energidryck som inneh\u00e5ller uppiggande koffein. Helst ska du inte dricka koffein alls p\u00e5 eftermiddagen. Testa dig fram vad som fungerar bra f\u00f6r dig. F\u00f6r en del \u00e4r detta inte n\u00e5got problem, f\u00f6r andra kan minskat intag av koffein efter lunch g\u00f6ra susen f\u00f6r din s\u00f6mn.<\/p>

Tillf\u00f6r magnesium<\/h3>

Magnesium<\/span><\/a> i kombination med andra s\u00f6mnfr\u00e4mjande ingredienser som saffran<\/span> och vitamin B6 kan bidra till ett bevara en god s\u00f6mn. Ett s\u00e5dant tillskott<\/a> <\/span>av mineraler och vitaminer \u00e4r f\u00f6rdelaktigt f\u00f6r den som p\u00e5 naturlig v\u00e4g vill f\u00e5 b\u00e4ttre s\u00f6mn Det kan g\u00f6ra att du sover mindre oroligt och f\u00e5r l\u00e4ttare att somna.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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M\u00f6rkt och svalt i sovrummet<\/h3>

Ett sovrum ska vara en plats d\u00e4r du kan hitta ett lugn och slappna av. F\u00f6r att kunna somna \u00e4r det bra om sovrummet \u00e4r svalt och kan bli helt m\u00f6rkt ocks\u00e5 p\u00e5 sommaren. Melatoninniv\u00e5erna<\/span><\/a> i kroppen hj\u00e4lper dig att somna och de styrs av ljus och m\u00f6rker. Ju m\u00f6rkare det \u00e4r, desto b\u00e4ttre s\u00f6mn f\u00e5r du.<\/p>

L\u00c4S MER: Tipsen som ger dig b\u00e4ttre s\u00f6mn<\/a><\/span><\/strong><\/p>

Hur mycket REM- och djups\u00f6mn ska man ha?<\/h2>

S\u00f6mnen \u00e4r uppdelad i olika cykler, som har betydelse f\u00f6r till exempel minne, immunsystemet och \u00e5terh\u00e4mtning. B\u00e4ttre s\u00f6mn f\u00f6rebygger sjukdomar, st\u00e4rker immunf\u00f6rsvaret<\/a> och j\u00e4mnar ut blodsockret.<\/p>

Djups\u00f6mnen kan vara upp till 20% av helas\u00f6mncykeln, medan REM-s\u00f6mnen brukar ligga p\u00e5 20-25 procent. Djups\u00f6mnen \u00e4r den som oftast tar st\u00f6rst skada av s\u00f6mnbrist.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Vad ska man g\u00f6ra n\u00e4r man inte kan sova?<\/h2>

Har du n\u00e5gon g\u00e5ng lagt dig i s\u00e4ngen f\u00f6r att sova och upplevt att kroppen hamnar p\u00e5 helsp\u00e4nn och pulsen sl\u00e5r i br\u00f6stet? Det \u00e4r vanligt att det blir s\u00e5 om du har haft \u00e5terkommande s\u00f6mnproblem. D\u00e5 har du utvecklat en sorts r\u00e4dsla f\u00f6r att inte somna.<\/p>

En enkel l\u00f6sning – f\u00f6r en del<\/h4>

\u00c4ven om du \u00e4r tr\u00f6tt och inte \u00f6nskar annat \u00e4n att f\u00e5 sova finns dina tidigare erfarenheter av att inte kunna somna i bakhuvudet och det g\u00f6r att kroppen uts\u00f6ndrar stresshormoner.<\/p>

Det kan l\u00e5ta m\u00e4rkligt, men l\u00f6sningen \u00e4r ofta att bry sig mindre om att somna.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Har du sv\u00e5rt att somna eller vaknar flera g\u00e5nger under natten? S\u00f6mnen finns till f\u00f6r att kroppen och hj\u00e4rnan \u00e4r beroende av \u00e5terh\u00e4mtning. I det l\u00e5nga loppet p\u00e5verkas b\u00e5de ditt hum\u00f6r och allm\u00e4nna m\u00e5ende av s\u00f6mnbesv\u00e4r. Du kan sj\u00e4lv g\u00f6ra m\u00e5nga saker f\u00f6r att sova b\u00e4ttre. Ibland r\u00e4cker det med mindre f\u00f6r\u00e4ndringar, men ibland kan […]<\/p>\n","protected":false},"author":384,"featured_media":12977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[171],"tags":[],"class_list":["post-12973","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trotthet-och-somn"],"yoast_head":"\nS\u00e5 sover du b\u00e4ttre · Octean<\/title>\n<meta name=\"description\" content=\"Sv\u00e5rt att sova? 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