{"id":138,"date":"2025-02-20T08:50:11","date_gmt":"2025-02-20T07:50:11","guid":{"rendered":"https:\/\/kampanj.expressen.se\/mio\/?p=138"},"modified":"2025-02-24T11:32:25","modified_gmt":"2025-02-24T10:32:25","slug":"sov-battre-med-dessa-enkla-tips","status":"publish","type":"post","link":"https:\/\/kampanj.expressen.se\/mio\/sov-battre-med-dessa-enkla-tips\/","title":{"rendered":"Sov b\u00e4ttre med dessa enkla tips"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.25.1″ _module_preset=”default” background_color=”#fafafa” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_row custom_padding_last_edited=”on|phone” _builder_version=”4.25.1″ _module_preset=”default” background_color=”#FFFFFF” width_tablet=”80%” width_phone=”96%” width_last_edited=”on|phone” max_width=”840px” custom_margin=”50px||||false|false” custom_padding=”30px|32px|30px|32px|true|true” custom_padding_tablet=”30px|32px|30px|32px|true|true” custom_padding_phone=”|8px||8px|false|true” border_radii=”off|16px||16px|” box_shadow_style=”preset1″ box_shadow_horizontal=”2px” box_shadow_blur=”6px” box_shadow_spread=”1px” box_shadow_color=”rgba(173,173,173,0.25)” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_column type=”4_4″ _builder_version=”4.25.1″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”post_content”][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font=”||||||||” header_font_size=”46px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||0px||false|false” custom_padding=”0px||10px||false|false” header_font_size_tablet=”40px” header_font_size_phone=”36px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

Sov b\u00e4ttre med dessa enkla tips<\/h1>\n

[\/et_pb_text][et_pb_text module_class=”ingress” _builder_version=”4.27.4″ _module_preset=”default” text_font_size=”22px” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||0px||true|false” custom_padding=”0px||0px||true|false” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

S\u00f6mn \u00e4r avg\u00f6rande f\u00f6r v\u00e5rt v\u00e4lm\u00e5ende, men det \u00e4r inte alltid l\u00e4tt att f\u00e5 tillr\u00e4ckligt med kvalitetss\u00f6mn. Genom att f\u00f6lja n\u00e5gra enkla r\u00e5d kan du skapa en b\u00e4ttre sovmilj\u00f6.
\u2013 T\u00e4nk p\u00e5 att begr\u00e4nsa sk\u00e4rmtid f\u00f6re s\u00e4ngg\u00e5endet, d\u00e5 bl\u00e5tt ljus kan st\u00f6ra produktionen av melatonin vilket g\u00f6r det sv\u00e5rare att somna, s\u00e4ger s\u00f6mnforskaren Claire Anne Eriksen.<\/span><\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/kampanj.expressen.se\/mio\/wp-content\/uploads\/2025\/02\/mio-battre-somn-sov-battre-1.jpg” title_text=”mio-battre-somn-sov-battre-1″ _builder_version=”4.27.4″ _module_preset=”default” custom_margin=”16px||16px||true|false” custom_padding=”0px||0px||true|false” border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_image][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||||false|false” custom_padding=”0px||0px||true|false” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

EXTERN L\u00c4NK: Sov gott och hitta r\u00e4tt s\u00e4ng p\u00e5 Mio<\/a><\/p>\n

[\/et_pb_text][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||||false|false” custom_padding=”0px||0px||true|false” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

Att f\u00e5 en god natts s\u00f6mn \u00e4r n\u00e5got vi alla str\u00e4var efter, men det \u00e4r inte alltid s\u00e5 enkelt. Forskning visar att regelbundna s\u00f6mnvanor \u00e4r avg\u00f6rande f\u00f6r att sova gott. Allts\u00e5: f\u00f6rs\u00f6k att g\u00e5 och l\u00e4gga dig och vakna vid samma tid varje dag, och undvik att sova f\u00f6r l\u00e4nge p\u00e5 dagen d\u00e5 det kan st\u00f6ra din natts\u00f6mn. Fysisk aktivitet under dagen kan ocks\u00e5 f\u00f6rb\u00e4ttra din s\u00f6mnkvalitet, men se till att inte tr\u00e4na f\u00f6r n\u00e4ra l\u00e4ggdags.<\/p>\n

\u2013 F\u00f6lj en regelbunden s\u00f6mnrutin, det f\u00f6rst\u00e4rker din dygnsrytm s\u00e5 att du blir piggare p\u00e5 dagen och s\u00f6mnigare p\u00e5 kv\u00e4llen, s\u00e4ger Claire Anne Eriksen, Fil. Dr i s\u00f6mnmedicin och s\u00f6mnforskare fr\u00e5n Karolinska Institutet.<\/p>\n

Ja, det \u00e4r ingen nyhet. Vi vet oftast vad vi borde g\u00f6ra f\u00f6r att sova b\u00e4ttre, men n\u00e4r vardagspusslet \u00e4r ig\u00e5ng \u00e4r det inte alltid l\u00e4tt att f\u00e5 den sk\u00f6nhetss\u00f6mn man s\u00e5 g\u00e4rna vill ha. Det finns dock andra sm\u00e5 knep som du enkelt kan p\u00e5verka f\u00f6r att skapa de b\u00e4sta f\u00f6ruts\u00e4ttningarna f\u00f6r att sova gott. F\u00e4rgerna i ditt sovrum \u00e4r en faktor. F\u00e4rger kan ha olika effekt p\u00e5 v\u00e5rt m\u00e5ende. G\u00e5r du i inredningstankar \u00e4r det allts\u00e5 klokt att v\u00e4lja lugna och d\u00e4mpade f\u00e4rger som bl\u00e5tt, gr\u00f6nt eller gr\u00e5tt. Dessa f\u00e4rger har en lugnande effekt och kan hj\u00e4lpa dig att slappna av. Undvik starka och intensiva f\u00e4rger som klarr\u00f6tt och orange, d\u00e5 de kan vara stimulerande och g\u00f6ra det sv\u00e5rare att somna.<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/kampanj.expressen.se\/mio\/wp-content\/uploads\/2025\/02\/mio-somnforskare-claire.jpg” title_text=”mio-somnforskare-claire” _builder_version=”4.27.4″ _module_preset=”default” max_width=”640px” module_alignment=”center” custom_margin=”27px||27px||true|false” custom_padding=”0px||0px||true|false” hover_enabled=”0″ border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”post_content” sticky_enabled=”0″][\/et_pb_image][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||||false|false” custom_padding=”20px|20px|20px|20px|true|true” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” border_width_all=”1px” border_color_all=”#efefef” global_module=”305″ global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

Claire Anne Eriksen<\/h3>\n

\u00c5lder:<\/strong> 48 \u00e5r.
G\u00f6r:<\/strong> S\u00f6mnforskare, PhD Karolinska Institutet och driver f\u00f6retaget sovdigfrisk.nu<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/kampanj.expressen.se\/mio\/wp-content\/uploads\/2025\/02\/mio-sov-battre-1.jpg” title_text=”mio-sov-battre-1″ _builder_version=”4.27.4″ _module_preset=”default” max_width=”640px” module_alignment=”center” custom_margin=”27px||27px||true|false” custom_padding=”0px||0px||true|false” border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_image][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||||false|false” custom_padding=”0px||0px||true|false” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

L\u00e5t inte s\u00e4ngen bli din arbetsplats<\/h2>\n

Med distansjobb har arbetsplatsen blivit allt mer flexibel f\u00f6r m\u00e5nga. Kanske sitter du vid matbordet eller ligger i soffan n\u00e4r du har en av dina dagar hemifr\u00e5n? Oavsett hur det ser ut f\u00f6r just dig, \u00e4r det bra att l\u00e5ta sovrummet vara just ett sovrum. Anledningen? Vi m\u00e5ste l\u00e4ra hj\u00e4rnan att f\u00f6rknippa s\u00e4ngen med lugn och ro och s\u00f6mn \u2013 inte jobb.<\/p>\n

Claire Anne Eriksen tycker att det \u00e4r viktigt att prioritera god s\u00f6mnhygien. N\u00e5gra tips \u00e4r att ha sovrummet svalt och bekv\u00e4mt och undvika koffein och alkohol innan det \u00e4r dags att sova.<\/p>\n

\u2013 En b\u00e4ddmadrass med svalkande eller kylande effekt och svala s\u00e4ngkl\u00e4der kan ocks\u00e5 g\u00f6ra det l\u00e4ttare att sova, s\u00e4ger s\u00f6mnforskaren Claire Anne Eriksen.<\/p>\n

Visste du att\u2026<\/strong><\/em>
\u2026f\u00f6r att en tupplur inte ska st\u00f6ra natts\u00f6mnen ska den tas f\u00f6re klockan 15 p\u00e5 dagen, och vara i max 15 minuter.<\/p>\n

[\/et_pb_text][et_pb_image src=”https:\/\/kampanj.expressen.se\/mio\/wp-content\/uploads\/2025\/02\/mio-belysning-sovrum-1.jpg” title_text=”mio-belysning-sovrum-1″ _builder_version=”4.27.4″ _module_preset=”default” max_width=”640px” module_alignment=”center” custom_margin=”27px||10px||false|false” custom_padding=”0px||0px||true|false” border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”post_content”][\/et_pb_image][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” text_text_color=”#8c8c8c” text_font_size=”16px” text_line_height=”1.3em” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||||false|false” custom_padding=”0px||0px||true|false” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” locked=”off” global_colors_info=”{}” theme_builder_area=”post_content”]Belysningen i sovrummet kan spela roll f\u00f6r din s\u00f6mn. Anv\u00e4nd mjuk och varm belysning p\u00e5 kv\u00e4llen f\u00f6r att signalera till kroppen att det \u00e4r dags att varva ner. Undvik starka och kalla ljus, s\u00e4rskilt fr\u00e5n sk\u00e4rmar som mobiltelefoner och datorer, eftersom de kan st\u00f6ra produktionen av s\u00f6mnhormonet melatonin.[\/et_pb_text][et_pb_text _builder_version=”4.27.4″ _module_preset=”default” header_font=”||||||||” header_font_size=”50px” width_tablet=”” width_phone=”” width_last_edited=”on|tablet” max_width=”640px” module_alignment=”center” custom_margin=”0px||||false|false” custom_padding=”0px||0px||true|false” header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”post_content”]<\/p>\n

Praktiska tips f\u00f6r b\u00e4ttre s\u00f6mn<\/h2>\n