{"id":9469,"date":"2020-03-13T13:06:25","date_gmt":"2020-03-13T12:06:25","guid":{"rendered":"https:\/\/octean.se\/senaste-nytt\/?p=9469"},"modified":"2023-10-20T09:35:07","modified_gmt":"2023-10-20T07:35:07","slug":"tipsen-som-ger-dig-battre-somn","status":"publish","type":"post","link":"https:\/\/octean.se\/senaste-nytt\/tipsen-som-ger-dig-battre-somn\/","title":{"rendered":"Tipsen som ger dig b\u00e4ttre s\u00f6mn"},"content":{"rendered":"
Visste du att hur du sover har en direkt inverkan p\u00e5 din mentala och fysiska h\u00e4lsa och ocks\u00e5 p\u00e5 kvalit\u00e9n av din vakna tid. Att inte sova bra, eller f\u00f6r lite ger en direkt avkastning p\u00e5verkar p\u00e5 hur du m\u00e5r under dagen, din energi, produktivitet, k\u00e4nslom\u00e4ssiga balans och till och med din vikt. \u00c4nd\u00e5 s\u00e5 \u00e4r det en stor del m\u00e5nga av oss som har problem med att v\u00e5r sin s\u00f6mn. Vi v\u00e4nder och vrider oss under natten och k\u00e4mpar f\u00f6r att f\u00e5 den s\u00f6mn vi beh\u00f6ver. Men det finns naturliga och enkla l\u00f6sningar.<\/h6>\n

\"sovade<\/p>\n

Hur kan jag f\u00e5 en b\u00e4ttre s\u00f6mn?<\/h5>\n

Att f\u00e5 en hel natts god s\u00f6mn kanske kan k\u00e4nnas som ett om\u00f6jligt m\u00e5l, n\u00e4r du vaknar vid kl 3 p\u00e5 natten och v\u00e4nder och vrider dig, tankar kommer upp i huvudet och du inte kan somna igen. Men du har betydligt mer kontroll \u00f6ver din s\u00f6mnkvalitet \u00e4n du inser. F\u00f6r hur du k\u00e4nner dig under dina vakentimmar beror ofta p\u00e5 hur du sedan sover under natten. S\u00e5 f\u00f6r att bota d\u00e5lig s\u00f6mn g\u00e4ller det ocks\u00e5 att f\u00f6r\u00e4ndra dina dagliga rutiner<\/a>.<\/p>\n

Oh\u00e4lsosamma vanor och din livsstil p\u00e5verkar allts\u00e5 din s\u00f6mn. Men B\u00f6rja med att experimentera pr\u00f6va med nedanst\u00e5ende tips f\u00f6r att hitta vad som fungerar b\u00e4st f\u00f6r just dig. S\u00e5 att du kan njuta av b\u00e4ttre s\u00f6mn<\/a> p\u00e5 natten, f\u00f6rb\u00e4ttra st\u00e4rka din mentala och fysiska h\u00e4lsa och \u00e4ven f\u00f6rb\u00e4ttra hur du t\u00e4nker och k\u00e4nner dig under dagen.<\/p>\n

S\u00f6mnen har olika stadier<\/h5>\n

N\u00e4r du lagt dig, sl\u00e4ckt lampan och b\u00f6rjar k\u00e4nna dig d\u00e5sig sjunker vakenhetsgraden och du somnar<\/a>. S\u00f6mnen \u00e4r f\u00f6rst ytlig och du \u00e4r l\u00e4ttv\u00e4ckt. Ibland kan det upplevas som om du inte sover alls. Efter hand kommer du in i en djupare fas av s\u00f6mnen. Musklerna slappnar av och du \u00e4r sv\u00e5r- v\u00e4ckt. Om du blir v\u00e4ckt nu kan du k\u00e4nna dig f\u00f6rvirrad och det tar tid innan du k\u00e4nner dig vaken. Djups\u00f6mnen g\u00f6r att kroppen \u00e5terh\u00e4mtar sig och du k\u00e4nner dig utvilad. Den ytliga och djupa s\u00f6mnen \u00e5terkommer regelbundet under natten tillsammans med perioder av dr\u00f6ms\u00f6mn, REM-s\u00f6mn (REM = Rapid Eye Movements, snabba \u00f6gonr\u00f6relser).
\nI b\u00f6rjan av natten domineras s\u00f6mnen av den djupa s\u00f6mnen med kortare perioder d\u00e5 du dr\u00f6mmer. D\u00e4refter blir perioderna med djups\u00f6mn kortare och perioderna med dr\u00f6ms\u00f6mn l\u00e4ngre. N\u00e4r du blir \u00e4ldre \u00e4ndras s\u00f6mnm\u00f6nstret. Det beror bland annat p\u00e5 att hormoner, som produceras under djups\u00f6mnen, inte beh\u00f6vs i samma utstr\u00e4ckning l\u00e4ngre. Du sover ytligare och blir mer l\u00e4ttv\u00e4ckt. Som vuxen \u00e4r det normalt med 6-8 timmars s\u00f6mn per dygn, tiden minskar med \u00e5ldern.<\/p>\n

\"tips<\/h6>\n

<\/h2>\n

7 tips p\u00e5 hur du kan f\u00e5 b\u00e4ttre och djupare s\u00f6mn<\/h2>\n

<\/h6>\n
TIPS 1. Skapa en stabil rutin f\u00f6r din l\u00e4ggdags \u2013<\/h6>\n

Synkronisera dig med din kropps naturliga s\u00f6mn-v\u00e4ckningscykel. Allts\u00e5 f\u00f6rs\u00f6k g\u00e5 och l\u00e4gga dig n\u00e4r du \u00e4r tr\u00f6tt<\/a>.<\/p>\n

TIPS 2. T\u00e4nk p\u00e5 vad och n\u00e4r du \u00e4ter och dricker<\/h6>\n

\u00c4t och drick inte livsmedel som inneh\u00e5ller koffein, som kaffe, te, eller l\u00e4sk och choklad under mitten p\u00e5 eftermiddagen. Du kan avsluta \u00e4ta n\u00e5gra timmar f\u00f6re s\u00e4ngg\u00e5endet och ta g\u00e4rna en l\u00e4tt middag som ska inte vara kryddig eller tung. Kryddiga och tunga m\u00e5ltider kan h\u00e5lla dig vaken med halsbr\u00e4nna<\/a> eller matsm\u00e4ltningsbesv\u00e4r!
\nDu skall ocks\u00e5 undvika alkohol f\u00f6r b\u00e4ttre s\u00f6mnkvalitet!<\/p>\n

TIPS 3. D\u00e4mpa belysningen \u2013 kontrollera din exponering f\u00f6r ljus<\/h6>\n

Melatonin<\/a> \u00e4r ett naturligt f\u00f6rekommande hormon kontrollerat av ljus exponering, som hj\u00e4lper till att reglera din s\u00f6mn-v\u00e4ckningscykel. Din hj\u00e4rna uts\u00f6ndrar mer melatonin n\u00e4r det \u00e4r m\u00f6rkt vilket g\u00f6r dig s\u00f6mnig – och mindre n\u00e4r det \u00e4r ljus som g\u00f6r dig mer uppm\u00e4rksam. Men, m\u00e5nga aspekter av v\u00e5ra moderna liv kan f\u00f6r\u00e4ndra din kropps produktion av melatonin och \u00e4ndra din dygnsrytm. En av GLYCs effekter<\/a> \u00e4r just att \u00f6ka halten melatonin s\u00e5 att vi hamnar i ett avslappningsmood. Ljus aktiverar hj\u00e4rnan och h\u00e5ller oss vakna. TV och dataspel h\u00e5ller aktivitetsniv\u00e5n uppe eftersom de \u00e4r stimulerande, samtidigt som ljuset fr\u00e5n sk\u00e4rmarna signalerar till hj\u00e4rnan att den ska vara vaken. F\u00f6rbered f\u00f6r s\u00f6mn genom att se till att belysningen \u00e4r nedsl\u00e4ckt och mysig 1-2 timmar f\u00f6re s\u00e4ngg\u00e5ende.<\/p>\n

TIPS 4. Ta ett varmt bad f\u00f6re l\u00e4ggdags<\/h6>\n

Att ta ett varmt bad innan du l\u00e4gger dig \u00e4r v\u00e4ldigt effektiv. Det beror p\u00e5 att avkoppling i badkaret \u00f6kar kroppstemperaturen n\u00e5got, och n\u00e4r du g\u00e5r ut, kommer den snabba nedkylningen att efterlikna det naturliga temperaturfall som hj\u00e4rnan triggar n\u00e4r den f\u00f6rbereder sig f\u00f6r s\u00f6mn. En liten studie fr\u00e5n 1985 fann att personer som tar ett varmt bad f\u00f6re s\u00e4ngen inte bara somnar snabbare, utan du f\u00e5r ocks\u00e5 b\u00e4ttre s\u00f6mnkvalitet<\/p>\n

TIPS 5. Att meditera\/s\u00e4tt dig ner och slut \u00f6gonen en liten stund<\/h6>\n

En studie fr\u00e5n 2009 visade att meditation kan hj\u00e4lpa till att bek\u00e4mpa s\u00f6mnl\u00f6shet. Forskarna fann att de som mediterade sov l\u00e4ngre och b\u00e4ttre tack vare \u00f6vningens djupa avslappningsf\u00f6rm\u00e5ga. Om det \u00e4r sv\u00e5rt med att meditera g\u00e5r det lika fint med en del djup andning som hj\u00e4lper dig att rensa ditt sinne och b\u00e4ttre f\u00f6rbereda dig f\u00f6r s\u00f6mn!<\/p>\n

TIPS 7. Motion<\/h6>\n

Motion s\u00e4nker stresshormonet kortisol i kroppen, vilket har en positiv inverkan p\u00e5 natts\u00f6mnen. All r\u00f6relse \u00e4r bra. F\u00f6rs\u00f6k att inte tr\u00e4na senare \u00e4n 4 timmar f\u00f6re din l\u00e4ggdags.<\/p>\n

\"Man<\/h5>\n
<\/h5>\n
Ett naturlig s\u00f6mntillskott…<\/h5>\n

GLYC POSITIVE SLEEP<\/a> <\/strong>\u00e4r ett bepr\u00f6vat, kliniskt dokumenterat egenv\u00e5rdsmedel, klassificerat som kosttillskott. GLYC POSITIVE SLEEP \u00e4r en naturlig s\u00f6mnprodukt utan efterk\u00e4nningar dagen efter. Den bidrar till \u00f6kad avslappning och f\u00f6rm\u00e5gan att somna, minskad oro och f\u00f6rb\u00e4ttrad s\u00f6mnkvalitet. Dessutom bidrar GLYC POSITIVE SLEEP till att vi vaknar harmoniska med en god sinnesst\u00e4mning redo att m\u00f6ta den nya dagen. En stor f\u00f6rdel f\u00f6rdelen med GLYC POSITIVE SLEEP \u00e4r att den kan anv\u00e4ndas under kortare perioder vid behov men ocks\u00e5 under l\u00e4ngre perioder, n\u00e4r behovet finns. Du kan b\u00f6rja och sluta n\u00e4r du vill utan problem. Du \u00e4r ocks\u00e5 klar i huvudet under dagen.<\/p>\n

Naturliga klinisk dokumenterade
\ningredienser.
\nS\u00f6mntuta \/ Vallmo \u2013 f\u00f6rb\u00e4ttrar kvalit\u00e9n av naturlig s\u00f6mn
\nCitronmeliss<\/a> \u2013 bidrar till avslappning och en normal s\u00f6mn
\nSaffran \u2013 bevarar en positiv sinnesst\u00e4mning
\nMagnesium<\/a>– viktig f\u00f6r hj\u00e4rnans normala funktioner
\nVitamin B6<\/a> \u2013 minskar tr\u00f6tthet och utmattning, reglerar hormonaktiviteten<\/h5>\n","protected":false},"excerpt":{"rendered":"

Visste du att hur du sover har en direkt inverkan p\u00e5 din mentala och fysiska h\u00e4lsa och ocks\u00e5 p\u00e5 kvalit\u00e9n av din vakna tid. Att inte sova bra, eller f\u00f6r lite ger en direkt avkastning p\u00e5verkar p\u00e5 hur du m\u00e5r under dagen, din energi, produktivitet, k\u00e4nslom\u00e4ssiga balans och till och med din vikt. \u00c4nd\u00e5 s\u00e5 […]<\/p>\n","protected":false},"author":3,"featured_media":9471,"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":"default","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":[1,171],"tags":[],"class_list":["post-9469","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogg","category-trotthet-och-somn"],"yoast_head":"\nTipsen som ger dig b\u00e4ttre s\u00f6mn · Octean<\/title>\n<meta name=\"description\" content=\"ATT SOVA GOTT IGEN. 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