Bliv sundere ved at sove bedre

Ønsker du derfor at have mere energi eller større mentalt overskud, så bør du optimere din søvn. Læs hvordan du gør her.

Af Max Den 04.01
Bliv sundere ved at sove bedre
Alexandru Zdrob?u


Bliv sundere ved at sove bedre

Der er ingen tvivl om, at søvn og sundhed unægteligt hænger sammen. Faktisk er der en klar korrelation imellem, hvor god din nattesøvn er og den velvære du føler i dagligdagen, som flere uafhængige undersøgelser understøtter.

Vil du gerne leve et sundere liv og have mere overskud i dagligdagen, så er søvnen derfor et rigtig godt sted at starte. Det behøver ikke være svært; Med ganske få tips kan du optimere din søvn, så du både får nemmere ved at falde i søvn om aftenen og sover dybere uden forstyrrelser og uro. I dette indlæg får du 3 gode tips til en bedre nattesøvn.


Vær konsekvent i din rytme

Vi er alle så intelligent indrettede, at kroppen automatisk er med til at styre vores døgn, så vi sover, når det er nat og er vågen, når det er dag. Dette sker via frigivelsen af melatonin i kroppen. Melatonin kan bedst betegnes som et naturligt søvnhormon, som kroppen selv danner. Frigivelsen af melatonin sker gradvist, når kroppen registrerer, at døgnet ændrer sig. Dette kan bl.a. lade sig gøre, da vi i løbet af aftenen udsættes for mindre sollys, end vi gør om dagen.

Når du går i seng og står op på samme tidspunkt hver dag, vænner du kroppen til at producere mere melatonin, når det er ved at være tid til at gå i ro. Du vil derfor helt naturligt føle dig mere søvnig ved aftenstide, hvilket er en stor fordel, når du gerne vil falde i søvn. Kroppen kan ligeledes vænne sig til at stå op på et givent tidspunkt hver dag, og regelmæssigheden er afgørende for at programmere din krop.

Når det så er sagt, så kan der være tidspunkter, hvor man har lyst til at sove længe eller gå senere i seng. Fredag aften er det fx nærliggende at holde sig vågen til senere, end man plejer. Det er ok at forskyde sin søvn engang imellem. Vigtigt er blot, at du hurtigst muligt vender tilbage til din naturlige søvnrytme igen.


Undgå at spise inden sengetid

Når du spiser, sætter du flere processer i gang i din krop. Ved et indtag af mad går kroppen i gang med at bearbejde det, du spiser, og der sættes derved en fordøjelsesproces i gang. Denne resulterer i, at du får mere energi. En time før sengetid har du ikke sandsynligvis ikke brug for denne energi, og det er derfor ikke kun formålsløst at spise energirig mad, men kan også gøre det sværere at falde i søvn.

Det betyder dog ikke, at du skal gå sulten i seng, og der er en række madvarer, der ikke blot stiller den lille sult, men også kan være fordrende, når søvnen skal indfinde sig. Flere madvarer kan have en mild beroligende effekt og kan tillige være medvirkende til at kroppen producerer mere melatonin. Det er fx frugt, som ananas, bananer og appelsiner, nødder og forskellige grøntsager.


De ydre rammer

Det lokale, som du sover i, må ikke være for varmt. Det skal gerne have en temperatur på mellem 16 og 20 grader. Er det for koldt for dig, bør du hellere tage et ekstra tæppe over dig end at skrue op for radiatoren. Din seng må heller ikke være for blød, da du derved kan risikere at fødder, numse og baghoved synker for langt ned. Det er vigtigt, at din boxmadras støtter op om en neutral liggeposition, da du ellers foruden at sove dårligt på sigt kan risikere at få ondt i nakken eller lænden. Cirka en tredjedel af vores liv bliver brugt i sengen, og det kan derfor godt betale sig at købe en seng i en god kvalitet, der er behagelig at sove i.

Af Max

3 kommentarer

  • 1
    vuUPdLG6Ux3 29-03-2017

    Vous sortez d&unuro;qse boîte de cracker jack? Ou sont-ce vos Å?illères qui vous ont fait rater quelques graves fausses notes dans le chant choral romneysien?

  • 2
    Davidnuh 10-11-2017

    Some people, especially those running on busy daily schedules tend to use the pills to help maintain weight since they can not afford to follow all the diet programs. This is not advised. It is recommended that one seek advice from a professional in this field before using the pills. This can save one from many dangers associated with the misuse.

    The diet pills should always be taken whole. Some people tend to divide the pills to serve a longer period of time. This is not advised and can lead to ineffectiveness. If it is required that one takes a complete tablet, it means that a certain amount of the ingredients are required to achieve the desired goal. It is also recommended that one does not crush the pill and dissolve it in beverages. Chemicals found in beverages have the potential of neutralizing the desired nutrients in the pill thereby leading to ineffectiveness. The best way to take the tablets is swallowing them whole with a glass of water.

    The diet pills speed up the metabolic processes. This is the key factor that leads to the burning of all the fats in the body. This means that one passes out lots of urine, which subsequently leads to dehydration. It is imperative that the user take lots of water round the clock. This will help curb dehydration, which can lead to health problems. In addition to that, water offers the required medium for the function of the nutrients and elimination of the fats.

    When buying the review of diet pills, it is imperative that one gets the most recommended dose. People tend to compromise the quality and effectiveness of the tablets due to the variation in cost. The low priced pills depict poor quality, which means their effectiveness is not reliable. Some have also been found to cause health problems. The dose should also be taken as recommended. Over dose will not speed up the process but rather lead to complication. This will increase risk of side effects. If the taking of the pill is forgotten, do not take more to compensate for the lost time.

    The diet plan enclosed with the diet pills has also to be followed. According to the requirements, the termination of the diet must be done even with no results. This means your body is irresponsive.

  • 3
    RichardUpsem 15-11-2017

    Doctors have many challenges to face as they are perennially surrounded by patients, diseases, hospital duties and over-extended or odd shift timings. Universally, doctor is considered to be a noble profession and respectable one at that, but a doctor also has to work under immense pressures, emotional strains and other physical challenges.


    A regular physician like most of us at some point face will have to deal with personal situations such as important family affairs, family holidays, sickness or pregnancy that may force them to abandon medical duties. At the same time, a hospital or a healthcare facility is also constantly faced with emergency situations that demand all hands on deck round-the-clock. Therefore, every hospital, clinic or nursing home is compelled to hire locum tenens or substitute doctor in order to keep the staffing under control at all times.


    In fact, locum doctors are the most valuable asset for the medical community because they provide quality medical care and act as a helping-hand in emergency situations when the medical facilities need them the most.

    Unlike regular or permanent doctors, locum doctor jobs are also ideal career options for medical interns and graduates because they offer a wide array of medical exposure in varied medical specialties, work cultures and healthcare systems. Locum jobs are challenging and flexible, thus an increasing number of medical professionals have benefitted from these jobs, so whether one is looking for a family physicians position or in a hospital or in a clinic, locum jobs for doctors are available at all levels and in different healthcare systems.


    In addition, being a locum doctor gives a medical professional the control over their working hours, location of work and choice of area of specialisation. Technically, locum positions are not restricted to general physicians but they are also extended to other fields of medical specialisations such as cardiology, neurology and many more.

    Travelling can be an integral part of locum jobs, and these distinctive features are a boon for many dedicated medical professionals who are eager to expand their medical careers with loads of multi-cultural medical experiences. The fact that locum agencies in the UK recruit tens of thousands of locums from across the globe in various NHS hospitals, private clinics, nursing homes and other public hospitals speaks volume of the popularity of locum jobs.


    Locating or getting a locum tenens job is a simple task as long as you are registered with one of the many reputable locum agencies. These agencies act as the middle man between locum tenens and medical facilities, and they also look after all the details pertaining to travel for locum tenens, accommodation and the nature of locum work.

    Thus, maintaining a healthy locum doctor-agency relationship benefits both the parties, and it also increases the probability of getting recommendable employment opportunities and businesses or vice-versa.

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