{"id":7975,"date":"2021-01-25T19:32:48","date_gmt":"2021-01-25T18:32:48","guid":{"rendered":"https:\/\/www.otto-keller.de\/besser-schlafen\/"},"modified":"2021-11-10T10:02:02","modified_gmt":"2021-11-10T09:02:02","slug":"sov-bedre","status":"publish","type":"post","link":"https:\/\/www.otto-keller.de\/da\/sov-bedre\/","title":{"rendered":"Sov bedre"},"content":{"rendered":"

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Sov bedre<\/em><\/h1>\n

TIPS OG TRICKS TIL EN DYB, AFSLAPPENDE S\u00d8VN<\/h2>\n

[\/et_pb_text][et_pb_text admin_label=”Autorinfos” module_class=”datum abspann ” _builder_version=”4.10.7″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]Tekst Luiza Pechel[\/et_pb_text][et_pb_text admin_label=”Datum (nichts machen!!) ” module_class=”datum” _builder_version=”4.7.3″ _dynamic_attributes=”content” _module_preset=”default” global_colors_info=”{}”]@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9kYXRlIiwic2V0dGluZ3MiOnsiYmVmb3JlIjoiIiwiYWZ0ZXIiOiIgVWhyIiwiZGF0ZV9mb3JtYXQiOiJjdXN0b20iLCJjdXN0b21fZGF0ZV9mb3JtYXQiOiJkLiBGIFkgSDppIn19@[\/et_pb_text][et_pb_text admin_label=”Teilen Buttons (nichts machen!!) ” module_class=”teilen” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”]

<\/i><\/a><\/i><\/a><\/i><\/a><\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ fullwidth=”on” module_class=”beitragsbild” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_fullwidth_image src=”@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9mZWF0dXJlZF9pbWFnZSIsInNldHRpbmdzIjp7fX0=@” src_last_edited=”off|tablet” admin_label=”Beitragsbild (nichts machen!!) ” _builder_version=”4.7.3″ _dynamic_attributes=”src” _module_preset=”default” module_alignment=”center” max_height=”650px” global_colors_info=”{}” transform_styles__hover_enabled=”off|desktop” transform_scale__hover_enabled=”off|desktop” transform_translate__hover_enabled=”off|desktop” transform_rotate__hover_enabled=”off|desktop” transform_skew__hover_enabled=”off|desktop” transform_origin__hover_enabled=”off|desktop”][\/et_pb_fullwidth_image][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”body text” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_row column_structure=”1_4,1_2,1_4″ module_class=”body text textline smalltext” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”headlines” _builder_version=”4.10.7″ _module_preset=”default” header_2_font_size=”28px” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Duftende poser<\/h2>\n

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De fleste kender den behagelige f\u00f8lelse af at putte sig i frisklavet, duftende senget\u00f8j efter en lang dag \u2013 og en beroligende duft har faktisk en positiv effekt p\u00e5 vores s\u00f8vn. N\u00e5r vi er i dyb s\u00f8vn, er vores sanser normalt inaktive. I s\u00f8vnfasen overf\u00f8res lugte dog direkte til vores limbiske system, som blandt andet er ansvarligt for vores hum\u00f8r.<\/p>\n

Der er en r\u00e6kke urter, som siges at have beroligende, nervestyrkende eller s\u00f8vnfremmende egenskaber. Klassikerne omfatter: lavendel, bynke, citronmelisse og humle samt lind, hyldeb\u00e6r og baldrianblomster. <\/p>\n

Fyldt i sm\u00e5 poser kan de v\u00e6re gode sovemidler. Det bedste ved det: Du kan sagtens lave urteposerne selv.<\/p>\n

Alt du beh\u00f8ver er et \u00e5ndbart stof og t\u00f8rrede urter efter eget valg. Klip stoffet i to lige store stykker og sy det fast p\u00e5 tre sider. S\u00e5 kan du fylde de selvsyede poser. For at g\u00f8re det nemmere at skifte fyldet, kan det bindes \u00f8verst med et b\u00e5nd. <\/p>\n

Den f\u00e6rdige duftpose placeres bedst i n\u00e6rheden af \u200b\u200bdit hoved p\u00e5 natbordet eller under puden. <\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_4,1_2,1_4″ module_class=”body text textline smalltext” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”headlines” _builder_version=”4.10.7″ _module_preset=”default” header_2_font_size=”28px” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Lyder til at falde i s\u00f8vn<\/h2>\n

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Hvorvidt og hvor godt vi sover afh\u00e6nger blandt andet af, hvad der sker omkring os, og hvor velkendte disse lyde er for os. Er du vokset op som barn i umiddelbar n\u00e6rhed af en trafikeret gade, selv som voksen, vil trafikst\u00f8j ikke holde dig fra at falde i s\u00f8vn. Men hvis du er vokset op p\u00e5 landet med den konstante pludren af \u200b\u200ben b\u00e6k, vil du tydeligere m\u00e6rke \u00e6ndringen i akustikken, n\u00e5r du flytter til en bylejlighed.<\/p>\n

Her kan specielle lyde hj\u00e6lpe dig med at falde i s\u00f8vn, s\u00e5kaldt hvid st\u00f8j. Det betyder en ensartet lyd, hvor alle akustiske frekvensomr\u00e5der, som det menneskelige \u00f8re kan opfatte, er repr\u00e6senteret ligeligt. Det kan v\u00e6re sommerregnens vitalisering eller den konstante summen af \u200b\u200bet k\u00f8leskab \u2013 ogs\u00e5 selvom det sidste m\u00e5ske ikke lyder s\u00e6rligt fristende. Det prim\u00e6re form\u00e5l med hvid st\u00f8j er at maskere omgivende st\u00f8j p\u00e5 en s\u00e5dan m\u00e5de, at vi ikke l\u00e6ngere opfatter dem som generende. <\/p>\n

S\u00e5 hvis naboernes sk\u00e6nderier om aftenen, st\u00f8jen fra baren ved siden af \u200b\u200beller ambulancesirenerne forhindrer dig i at sove, kan du bruge podcasts s\u00e5som lyde til at falde i s\u00f8vn eller meditationsapps som 7 Mind <\/a> og sov roligt. Der er ogs\u00e5 utallige gratis tilbud p\u00e5 YouTube. <\/p>\n

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Fotografering: Jessica Delp<\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_4,1_2,1_4″ module_class=”body text textline smalltext” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”headlines” _builder_version=”4.10.7″ _module_preset=”default” header_2_font_size=”28px” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Afsp\u00e6ndingsmetode:
Progressiv muskelafsp\u00e6nding<\/h2>\n

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Progressiv muskelafsp\u00e6nding hj\u00e6lper med at lindre stress og reducere s\u00f8vnl\u00f8shed. Den m\u00e5lrettede opsp\u00e6nding af individuelle muskelgrupper aktiverer afsp\u00e6ndingsprocesser i hele kroppen, som kan berolige dig og hj\u00e6lpe dig med at falde i s\u00f8vn bedre.<\/p>\n

Bare g\u00f8r dig godt tilpas i en l\u00e6nestol eller seng og l\u00e6n dig tilbage. Efter et par dybe vejrtr\u00e6kninger begynder du systematisk at sp\u00e6nde den ene muskelgruppe efter den anden i kort tid, for derefter bevidst at slappe af igen. Start med h\u00f8jre h\u00e5nd, g\u00e5 over arme og nakke til ansigtet og derefter over ryggen og maven ned til ben og f\u00f8dder.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_4,1_2,1_4″ module_class=”body text textline smalltext” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”headlines” _builder_version=”4.10.7″ _module_preset=”default” header_2_font_size=”28px” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Der er to ting, du b\u00f8r undg\u00e5 for s\u00f8de dr\u00f8mme:\u00a0<\/h2>\n

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Udover alle mulige tiltag, som du kan tage for at forbedre din egen s\u00f8vnkvalitet, er der ogs\u00e5 en r\u00e6kke ting, der blot ikke g\u00f8r det, kan have lige s\u00e5 positive effekter.<\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_4″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”headlines” _builder_version=”4.10.7″ _module_preset=”default” header_2_font_size=”28px” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Elektronisk udstyr<\/h2>\n

[\/et_pb_text][et_pb_text _builder_version=”4.10.7″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Mange mennesker besvarer de seneste beskeder i sengen, tjekker kalenderen eller indstiller v\u00e6kkeuret til n\u00e6ste morgen – det bl\u00e5 lys p\u00e5 sk\u00e6rmene har vist sig at h\u00e6mme produktionen af \u200b\u200bs\u00f8vnhormonet melatonin. <\/p>\n

Hvis vi bruger vores smartphone, laptop eller computer om aftenen, fratager vi os p\u00e5 en vis m\u00e5de chancen for at blive naturligt tr\u00e6tte. Tip: L\u00e6s i stedet en god bog i hyggeligt lys.<\/p>\n

Hvis du af professionelle \u00e5rsager skal bruge meget tid foran sk\u00e6rmen, kan aktivering af et bl\u00e5t lysfilter p\u00e5 de enkelte enheder eller briller med bl\u00e5t lysfilterteknologi til at slappe af i \u00f8jnene hj\u00e6lpe. <\/p>\n

[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text module_class=”headlines” _builder_version=”4.10.7″ _module_preset=”default” header_2_font_size=”28px” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]<\/p>\n

Alkohol<\/h2>\n

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Et glas r\u00f8dvin kan m\u00e5ske g\u00f8re det lettere at falde i s\u00f8vn \u2013 men det hj\u00e6lper ikke p\u00e5 en dyb og afslappende s\u00f8vn. Alkohol forkorter de dybe s\u00f8vnfaser, der er n\u00f8dvendige for regenereringen af \u200b\u200bvores krop. I stedet har kroppen travlt med at nedbryde alkoholen i blodet i l\u00f8bet af natten.<\/p>\n

Indtagelse af alkohol f\u00f8r sengetid dehydrerer kroppen og f\u00f8rer til urolig s\u00f8vn med flere v\u00e5gne faser, hvilket g\u00f8r, at du f\u00f8ler dig udmattet, sl\u00f8v og irritabel n\u00e6ste morgen. Af denne grund er det tilr\u00e5deligt at drikke lidt eller ingen alkohol fire til seks timer f\u00f8r du g\u00e5r i seng. Det samme g\u00e6lder koffein. <\/p>\n

[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”footer blogbeitrag” _builder_version=”4.7.3″ _module_preset=”default” background_color=”rgba(219,213,205,0.8)” global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text admin_label=”N\u00e4chste Story (nichts machen!!)” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”]

N\u00e4chste Story<\/p>

04. 2021<\/p>

Interview<\/p>

Vadim OTTO Ursus<\/p><\/a><\/div>[\/et_pb_text][\/et_pb_column][et_pb_column type=”1_2″ _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text admin_label=”Verwandte Themen (nichts machen!!) ” _builder_version=”4.7.3″ _module_preset=”default” global_colors_info=”{}”]

N\u00e4chste Story<\/p>

26. 2021<\/p>

Tips<\/p>

Rejsem\u00e5l for for\u00e5ret 2021<\/p><\/a><\/div>

26. 2021<\/p>

Tips<\/p>

Mental Health Apps & Podcasts<\/p><\/a><\/div><\/div>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"

Lorem ipsum dolor sit amet, consetetur sadipscing elitr, sed diam nonumy eirmod tempor invidunt ut labore et dolore magna aliquyam erat, sed diam voluptua. At vero eos et accusam et justo duo dolores et ea rebum. Stet clita kasd gubergren, no sea takimata sanctus est Lorem ipsum dolor sit amet.<\/p>\n","protected":false},"author":5,"featured_media":3964,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[71],"tags":[77],"class_list":["post-7975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sundhed","tag-tips"],"yoast_head":"\nSov bedre - otto-keller.de<\/title>\n<meta name=\"description\" content=\"Tips og tricks til en dyb og afslappende s\u00f8vn. I Otto Kellers blad for livskvalitet. 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