De seneste par uger har jeg oplevet, at jeg har svært ved at falde til ro om aftenen. Når jeg ligger i min seng så kører tankerne rundt, jeg vender og drejer mig og bruger lang tid på at finde søvnen. Og det er atypisk for mig, som plejer at falde i søvn prompte og sove tungt.
Jeg har en anelse om, at det er fordi jeg har travlt, men også at jeg generelt bruger meget tid foran en skærm. Det er der såmænd ikke noget unormalt ved, det gør mange af os fordi vi har kontorarbejde, og når vi kommer hjem, så ser vi en serie, vi har kontakt med vores venner på telefonen, er på Instagram, på Facebook, ser en video på Youtube, og UPS så kigger man på klokken, og pludselig er det over sengetid.
Og så sker der det, i hvert fald for mig, at mit hoved ikke kan falde til ro, fordi jeg ikke har brugt tid på at geare ned.
Men det er der selvfølgelig masser af råd for, som oven i købet minder os om at udvise selvomsorg og selvkærlighed.
Så her får du nogle tips, som du og jeg kan tage i brug, når det er ved at være sengetid.
Guide til at falda i søvn
THE
Lav en kop the, gerne med kamille, som er et af de ældste midler mod søvnløshed, eller mynte, som hjælper maven og fordøjelsen med at falde til ro og som bekæmper inflamation.
ET VARMT BAD
Lidt politisk ukorrekt måske, men ikke desto mindre viser forskning, at et varmt bad får kroppen ned i gear. Optimalt skal du tage badet halvanden time inden sengetid, for den langsomme nedkøling efter badet minder om den nedkøling, som kroppen går igennem når du falder i søvn, og på den måde hjælper du altså kroppen på vej.
KÆRLIGT AFTENRITUAL
Giv dig selv og din krop lidt kærlighed. Måske betyder det at lægge en ansigtsmaske, give dig selv lidt fodmassage, børste dit hår, smøre dig ind i creme eller noget helt femte. For mig handler det ikke om at komme til at se skønnere ud, det handler i langt højere grad om det rituelle i at afslutte dagen med at udvise selvkærlighed og nusse lidt om mig selv. Og så giver det dig en chance for at komme ud af dit hoved og dine tanker, og ned i kroppen.
LÆG TELEFONEN VÆK
Det er jo en slags ‘Politiken Livsstilstillægget klasikker’, men den holder. Læg din telefon og tablet fra dig mindst en halv time inden du falder i søvn, og sæt dem gerne på ‘nattefunktion’ inden da. Vores elektronik udsender blåt lys, som minder os om dagslys, og som derfor forstyrrer kroppens produktion af melatonin, altså vores sovehormon.
SKRIV TANKERNE NED
Noget af det, der oftest kan ødelægge min søvn, er tankemylder. Nogle dage er tidspunktet, hvor jeg lægger hovedet på puden første gang på dagen, hvor mit hjerne ikke er beskæftiget med enten en serie, arbejde eller min telefon, og så er det først rigtig der, at tankerne kommer væltende, og det er ikke så belejligt. Jeg gør det, at jeg har en notesbog liggende på mit natbord, hvor jeg skrive alle de tanker, idéer og pludselige to-dos ned, som kører på repeat. Så er de der, til hvis jeg føler, at der skal gøres noget ved dem i morgen. Men ofte oplever jeg, at de jo slet ikke var vigtige alligevel.
ÆTERISKE OLIER
Jeg er stor tilhænger af æteriske olier, og bruger dem lejlighedsvist til enten at løfte min energi eller til at skabe ro. Om aftenen kan jeg især lide at at bruge lavendel, som i en evighed er blevet brugt i den ayurvediske praksis til at berolige. Jeg bruger olien i min diffuser, men du kan også bare hælde lidt kogende vand i en skål, hælde et par dråber olie i vandet, og lade skålen stå i rummet. Du kan købe rigtig mange udgaver af æteriske olier, jeg har en del fra Urtegaarden, som er okay, men det bedste du kan købe er rene olier. Hvis du er interesseret i lidt mere information om æteriske olier, så giv lige et pip i kommentarfeltet, så kan jeg lave et seperat indlæg om det.
BLID YOGA
Og selvfølgelig vil jeg også anbefale dig, at lave lidt blid yoga inden sengetid, hvis søvnen driller. 10-15 minutter er nok til lige at få strukket kroppen lidt, komme ud af dit hoved og ned i tempo. Jeg tænker at optage en lille guidet session i den nærmeste fremtid, som du kan prøve af, så stay tuned.
Og så ønsker jeg dig en god nats søvn.
Tak for nogle dejlige råd. Jeg døjer rigtig meget med især tankemylder for tiden når jeg skal sove. Det kommer sig af lidt ekstra stress, pga en forekommende flytning. Så dine gode råd, bliver modtaget her med kyshånd. Og det ville et indlæg om olier i den grad også gøre, da jeg er både nysgerrig og helt uvidende på området. Tak for en indtil videre inspirerende og skøn blog. Det er virkelig dejligt at have dig tilbage.
Øv Ida, jeg er ked af at høre, at du også bøvler lidt med søvnen og med tankemylder. Jeg håber, at du kan finde bare en lille smule hjælpe i nogle af de her punkter. Jeg tror helt sikkert også, at olier kunne bidrage positivt den vej, så jeg lover at lave et indlæg om det.
Og tusind tak for de søde ord!
Tak for gode tips, Line! Jeg skal helt sikkert afprøve de æteriske olier og vil meget gerne læse et seperat indlæg om dem – jeg er nemlig også helt uvidende og nysgerrig!
Fedt, Teresa! Jeg skal nok begynde at kigge brygge noget sammen om olier så! 🙂
Jeg har døjet med søvnløshed og indsovningsbesvær i næsten ti år nu. Det der hjælper mig bedst er en god “søvnhygjene”. Det betyder at man går på samme tidspunkt i seng og står på samme tidspunkt op. Luft godt igennem før du går i seng. Og nu er jeg også begyndt med at minimere skærmtiden en time før jeg hår i seng og læser en bog( er både DR/netflix/hbo-afhængig.
Man kan også prøve vejrtrækningsøvelser og afspændingsøvelser, 🙂
Søvnhygiejne. Fantastisk ord! Og tak for de enormt brugbare tilføjelser, de er hermed givet videre. Har det så hjulpet?
Hej Line
Tak for nogle gode råd. Jeg har selv svært ved at falde i søvn nogle gange, så jeg tror jeg skal prøve nogle af dine tips af næste gang. Jeg er meget interesseret i at høre mere om de æteriske olier, så et indlæg dedikeret til det, kunne være rigtig godt.
Rigtig god tirsdag til dig!
Hej Julie, på en måde er det jo rart, ikke at være alene, selvom jeg jo hellere vil ønske for dig, at du ikke bøvlede med søvnen Jeg håber, at rådene kan hjælpe. Og tjek til indlæg om olier. Jeg lover at skrive om det
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