{"id":352,"date":"2025-03-11T23:37:52","date_gmt":"2025-03-11T22:37:52","guid":{"rendered":"https:\/\/kampanj.expressen.se\/mio\/?p=352"},"modified":"2025-03-11T23:37:54","modified_gmt":"2025-03-11T22:37:54","slug":"sa-kan-dina-sovvanor-paverka-din-livskvalitet-expertens-rad","status":"publish","type":"post","link":"https:\/\/kampanj.expressen.se\/mio\/sa-kan-dina-sovvanor-paverka-din-livskvalitet-expertens-rad\/","title":{"rendered":"S\u00e5 kan dina sovvanor p\u00e5verka din livskvalitet \u2013 expertens r\u00e5d"},"content":{"rendered":"\n[et_pb_section fb_built=”1″ _builder_version=”4.25.1″ _module_preset=”default” background_color=”#fafafa” global_colors_info=”{}” theme_builder_area=”et_body_layout”][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=”et_body_layout”][et_pb_column type=”4_4″ _builder_version=”4.25.1″ _module_preset=”default” global_colors_info=”{}” theme_builder_area=”et_body_layout”][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||0px||false|false” custom_padding=”0px||10px||false|false” header_font_size_tablet=”42px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout”]

S\u00e5 kan dina sovvanor p\u00e5verka din livskvalitet \u2013 expertens r\u00e5d<\/h1>[\/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” hover_enabled=”0″ header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]N\u00e4stan varannan kvinna upplever s\u00f6mnbrist, enligt Folkh\u00e4lsomyndigheten. En orov\u00e4ckande h\u00f6g siffra, menar s\u00f6mnforskaren Claire Anne Eriksen, som uppmanar drabbade att f\u00f6rst\u00e5 varningstecken i tid.\n\u2013 L\u00e5ngvarig s\u00f6mnbrist kan p\u00e5verka h\u00e4lsa och livskvalitet, s\u00e4ger hon.<\/span>[\/et_pb_text][et_pb_image src=”https:\/\/kampanj.expressen.se\/mio\/wp-content\/uploads\/2025\/02\/mio-kvinnor-sova-mer-an-man.jpg” title_text=”mio-kvinnor-sova-mer-an-man” _builder_version=”4.27.4″ _module_preset=”default” custom_margin=”16px||16px||true|false” custom_padding=”0px||0px||true|false” hover_enabled=”0″ border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”et_body_layout” 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=”27px||||false|false” custom_padding=”0px||0px||true|false” hover_enabled=”0″ header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]

EXTERN L\u00c4NK: Hitta allt f\u00f6r en god natts s\u00f6mn p\u00e5 Mio <\/a><\/p>[\/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” hover_enabled=”0″ header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]

Psykiska sjukdomar, hormonell obalans och \u00f6kad olycksrisk \u00e4r bara n\u00e5gra av riskerna med f\u00f6r lite s\u00f6mn. En god natts s\u00f6mn \u2013 s\u00e5 m\u00e5nga n\u00e4tter som m\u00f6jligt \u2013 \u00e4r allts\u00e5 avg\u00f6rande f\u00f6r att uppr\u00e4tth\u00e5lla en god h\u00e4lsa under livet. Men vad h\u00e4nder egentligen n\u00e4r man sover f\u00f6r lite? S\u00f6mnforskaren Claire Anne Eriksen reder ut riskerna med s\u00f6mnproblem, som hon f\u00f6rklarar kan kan skilja sig fr\u00e5n person till person:<\/p>\n

\u2013 Det kan handla om sv\u00e5righeter att somna, flera uppvaknanden under natten eller k\u00e4nna sig tr\u00f6tt trots att du har sovit tillr\u00e4ckligt m\u00e5nga s\u00f6mntimmar.<\/p>[\/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” hover_enabled=”0″ header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]

\u201c\u00d6kad risk f\u00f6r sjukdomar\u201d<\/h2>\n

\u00c4ven orsakerna kan variera, f\u00f6rklarar s\u00f6mnforskaren, och framf\u00f6r allt bland kvinnor.<\/p>\n

\u2013 Det kan inkludera faktorer som hormonella f\u00f6r\u00e4ndringar under till exempel graviditet, mens och klimakteriet. Annat som p\u00e5verkar \u00e4r stress, \u00e5ngest, depression och livsstilsfaktorer.<\/p>\n

Att dessutom f\u00f6rst\u00e5 vad f\u00f6r lite s\u00f6mn i l\u00e5nga loppet kan g\u00f6ra med den fysiska och psykiska h\u00e4lsan kan vara ett f\u00f6rsta steg till att b\u00f6rja prioritera timmarna p\u00e5 kudden.<\/p>\n

\u2013 S\u00f6mnproblem kan p\u00e5 sikt leda till \u00f6kad risk f\u00f6r hj\u00e4rt- och k\u00e4rlsjukdomar, \u00f6kad risk f\u00f6r diabetes typ 2, vikt\u00f6kning och fetma, nedsatt immunf\u00f6rsvar, f\u00f6rs\u00e4mrade kognitiva funktioner, s\u00e5som minne, f\u00f6r att n\u00e4mna n\u00e5gra. Men det finns saker man aktivt kan g\u00f6ra f\u00f6r att minska riskerna, s\u00e4ger Claire Anne Eriksen.<\/p>[\/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” border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”et_body_layout”][\/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=”et_body_layout”]

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_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” hover_enabled=”0″ header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]

F\u00f6rebygg farorna \u2013 5 tips fr\u00e5n s\u00f6mnforskaren<\/h2>\n

De som lider av s\u00f6mnproblem som varat under en l\u00e4ngre tid kan beh\u00f6va konsultera en l\u00e4kare eller specialist f\u00f6r att identifiera och behandla s\u00f6mnproblemen, men i \u00f6vrigt finns n\u00e5gra tips och r\u00e5d man kan f\u00f6lja f\u00f6r att minimera risken f\u00f6r s\u00f6mnproblem.<\/p>\n

H\u00e4r \u00e4r s\u00f6mnexperten Claire Anne Eriksens b\u00e4sta r\u00e5d f\u00f6r en b\u00e4ttre s\u00f6mn.<\/p>\n

1. Skapa en lugn och bekv\u00e4m sovmilj\u00f6<\/strong>
\u2013 Eftersom v\u00e4rmevallningar och nattliga svettningar \u00e4r vanliga \u00e4r det b\u00e4ttre att h\u00e5lla sovrummet svalt, cirka 13-18 grader. Minimera st\u00f6rande ljus och ljud i sovrummet. M\u00f6rkl\u00e4ggningsgardiner och \u00f6ronproppar kan hj\u00e4lpa. \u00c4ven b\u00e4ddmadrass med kylande effekt och svala s\u00e4ngkl\u00e4der kan g\u00f6ra det l\u00e4ttare att sova.<\/p>\n

2. F\u00f6lj en regelbunden s\u00f6mnrutin<\/strong>
\u2013 N\u00e4r du g\u00e5r till s\u00e4ngs och vaknar vid samma tid varje dag f\u00f6rst\u00e4rker du din dygnsrytm s\u00e5 att du blir piggare p\u00e5 dagen och s\u00f6mnigare p\u00e5 kv\u00e4llen. Skapa en avslappnande kv\u00e4llsrutin som hj\u00e4lper kroppen att varva ner \u2013 till exempel genom att l\u00e4sa, ta ett bad eller l\u00f6sa korsord.<\/p>\n

3. Undvik viss dryck \u2013 och prillan<\/strong>
\u2013 Begr\u00e4nsa koffein, alkohol och nikotin som kan \u00f6ka kroppstemperaturen och f\u00f6rs\u00e4mra s\u00f6mnen, bland annat minskad djups\u00f6mn.<\/p>\n

4. Var redo att rensa huvudet<\/strong>
\u2013 Skriv ner alla tankar som g\u00f6r det sv\u00e5rt att somna, s\u00e5 att tankarna inte hopar sig p\u00e5 ett \u00f6verm\u00e4ktigt s\u00e4tt. Det \u00e4r bra att komma ih\u00e5g att m\u00e5nga av de saker vi oroar oss f\u00f6r faktiskt aldrig intr\u00e4ffar. Om det finns papper och penna till hands s\u00e5 att p\u00e5tr\u00e4ngande tankar kan skrivas ner, \u00e4r det l\u00e4ttare att sl\u00e4ppa de negativa tankarna under natten.<\/p>\n

5. Lindra stress och oro<\/strong>
\u2013 Detta g\u00f6rs med hj\u00e4lp av KBT-i (kognitiv beteendeterapi f\u00f6r insomni), som handlar om att f\u00f6r\u00e4ndra negativa tankem\u00f6nster och beteenden som p\u00e5verkar s\u00f6mnen. Mycket KBT-i kan erbjudas p\u00e5 n\u00e4tet och \u00e4r l\u00e4ttillg\u00e4ngligt.<\/p>[\/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” hover_enabled=”0″ border_radii=”on|8px|8px|8px|8px” global_colors_info=”{}” theme_builder_area=”et_body_layout” 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=”0px||0px||true|false” hover_enabled=”0″ header_font_size_tablet=”45px” header_font_size_phone=”32px” header_font_size_last_edited=”on|phone” global_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]EXTERN L\u00c4NK: L\u00e4s mer om s\u00f6mnforskarens tips f\u00f6r b\u00e4ttre s\u00f6mn h\u00e4r<\/a>[\/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=”20px|20px|20px|20px|true|true” hover_enabled=”0″ 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_colors_info=”{}” theme_builder_area=”et_body_layout” sticky_enabled=”0″]

Sova med partner eller inte?<\/h3>\n

Det \u00e4r inte alla som kan styra \u00f6ver sin s\u00f6mn helt sj\u00e4lv \u2013 man kanske har en sovkompis eller partner som p\u00e5verkar kvaliteten av nattens timmar. Att dela s\u00e4ng med n\u00e5gon kan n\u00e4mligen antingen leda till en b\u00e4ttre eller s\u00e4mre s\u00f6mn, f\u00f6rklarar s\u00f6mnforskaren Claire Anne Eriksen.<\/p>\n

\u2013 Det finns ett samband mellan att sova tillsammans och b\u00e4ttre relationskvalitet. Fysisk n\u00e4rhet under s\u00f6mnen, som att h\u00e5lla om varandra, kan ha positiva effekter p\u00e5 h\u00e4lsan, s\u00e5som l\u00e4gre blodtryck och hj\u00e4rtfrekvens. Vad g\u00e4ller s\u00f6mnkvalitet visar forskning att par ofta sover mer oroligt n\u00e4r de delar s\u00e4ng om deras s\u00f6mnvanor inte st\u00e4mmer \u00f6verens. Forskningen tyder ocks\u00e5 p\u00e5 att \u00e4ven sm\u00e5 st\u00f6rningar, som att en partner r\u00f6r sig eller snarkar, kan p\u00e5verka den andra personens s\u00f6mn negativt, s\u00e4ger hon.<\/p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"

S\u00e5 kan dina sovvanor p\u00e5verka din livskvalitet \u2013 expertens r\u00e5dN\u00e4stan varannan kvinna upplever s\u00f6mnbrist, enligt Folkh\u00e4lsomyndigheten. En orov\u00e4ckande h\u00f6g siffra, menar s\u00f6mnforskaren Claire Anne Eriksen, som uppmanar drabbade att f\u00f6rst\u00e5 varningstecken i tid. \u2013 L\u00e5ngvarig s\u00f6mnbrist kan p\u00e5verka h\u00e4lsa och livskvalitet, s\u00e4ger hon.EXTERN L\u00c4NK: Hitta allt f\u00f6r en god natts s\u00f6mn p\u00e5 Mio Psykiska sjukdomar, […]<\/p>\n","protected":false},"author":1,"featured_media":211,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artikelflode"],"_links":{"self":[{"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/posts\/352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/comments?post=352"}],"version-history":[{"count":15,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/posts\/352\/revisions"}],"predecessor-version":[{"id":371,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/posts\/352\/revisions\/371"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/media\/211"}],"wp:attachment":[{"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/media?parent=352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/categories?post=352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kampanj.expressen.se\/mio\/wp-json\/wp\/v2\/tags?post=352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}