SOVER DU GODT OG ER DU UDHVILET NÅR DU VÅGNER?
Den anden dag sagde en klient til mig efter en session i Restorativ Terapi:
”Så udhvilet og groundet som jeg er nu, er jeg jo ikke engang om morgenen når jeg vågner”.
Din søvn og i hvilken grad din søvn er restituerende og genopbyggende for hjerne og krop, fortæller dig noget om, hvad der foregår på indersiden af huden.
De fleste af os har oplevet kortere eller længere perioder i livet, hvor vi har svært ved at falde i søvn, eller egentligt sover godt, men sover let, for så at vågne midt om natten og ligge søvnløs.
Det skønnes, at hver 5. dansker oplever søvnproblemer og mange flere oplever en dårlig kvalitet af deres søvn, uanset hvor få eller mange timer de sover.
Dvs. at vågne med en følelse af stivhed og ømhed i kroppen og en følelse af at være groggy.
Om du falder i søvn når du rammer puden, og om søvnen er af en restituerende kvalitet, afhænger af mange ting.
Hvorfor driller søvnen?
Det der driller søvnen, er blandt andet at vores autonome nervesystem påvirkes og kan sende os i en tilstand af at skulle klare noget og aktivere vores overlevelses system.
Det kan ske hvis vi føler at noget sker for hurtigt, er for overvældende, kræver mere af os end vi føler os i stand til eller når noget sker, som vi oplever for voldsomt eller for meget for os.
At søvnen driller som følge af udfordringer i livet, er for rigtig mange forbigående og retter sig automatisk, når der kommer mere ro på tingene igen.
Der er dog en udfordring, der har større konsekvenser på vores søvn og velbefinde, og det er vores moderne livsstil, hvor vi er mange der søger at gøre mere, for at opnå mere og løse ting i det ydre, så vi kan få ro i det indre.
Vores vågne timer, overtager de restituerende timer om natten.
Afspænding, søvn og restitution bliver et middel til at kunne udrette og gøre mere, frem for at være mere tilstede, lytte til den underliggende guidens der kommer fra livet selv og dermed nyde og trives bedre i livet generelt.
En måde at give kroppen en chance for at genfinde balancen, er ved at give kroppen rum, plads og tid.
Rum til at være
Plads til at fylde
Tid til at processe.
Støt din krop til bedre søvn
Det er faktisk så enkelt. Lidt hvile og bevidst ro og mærken ind i systemet, kan gøre en kæmpe forskel – og alligevel, så kan det være så svært liiiiige at nå det.
Og måske fungere du som jeg? Jeg gør først noget ved problemet, når noget er tippet alt for langt ud af balance.
Men søvnproblemer eller ej, her er 5 gode ideer til at hjælpe en endnu bedre søvn på vej – til gavn for både din søvn, dine vågne timer og dit helbred.
Forsøg dig over en periode af min. 14 dage, for at se, om det har en positiv indvirkning på din søvn:
1: BRUG KROPPEN
Først og fremmest, så handler en god søvn om, at mærke kroppen og sanse livet gennem en direkte kropslig oplevelse. Sørg derfor for, at du får brugt kroppen gennem dagen, får godt med frisk luft og har kontakt med nogle eller noget der nære dig.
Vores kroppe er designet til bevægelse og at føle sig forbundet med omgivelserne.
Inaktivitet eller for meget hovedgrublerier, kan forstyrre nattesøvnen.
Social kontakt behøver ikke være at omgive dig med en masse mennesker, det kan også skabe en følelse af forbundethed og stimulere dit sociale nervesystem, at høre god musik, komme ud i naturen eller fordybe dig i noget du holder af.
2: AFSPÆND KROPPEN
Lyt evt. til en kropsafspænding eller beroligende musik, når du lægger dig klar til at sove.
Vælg gerne noget der spiller sig selv ud og som du ikke skal op og slukke for senere.
Det kan bringe dig ind i kroppen og følelsen af forbindelse til din krops tyngde og væren. (Lyt evt. til min ”Luk dagen ned” afspænding som du finder neders på siden her.
3: STOP MED AT “PRØVE” DIT OG DAT
Stop med at “prøve” at trikse kroppen til at falde i søvn,hvis du ligger vågen om natten, jo mere du IKKE gør, jo bedre kan søvnen gribe dig naturligt.
Vågner du midt nat og føler dig lysvågen, så kæmp ikke imod, men accepter i stedet for følelsen, samt tanker og kropslige fornemmelser. Følelsen af kamp mod det du mærker, eller det at PRØVE med kneb og tricks til af falde i søvn, vil aktivere dit nervesystem endnu mere.
Mærk istedet for, med ro og åbenhed, hvad der foregår i kroppen når natten er stille.
4: LAD TANKERNE SPINDE AF
Vågner du og har tankemylder eller bekymringer, så observer hvad de drejer sig om – her kan du ofte få et ucencureret indblik i, hvorfor du vågner i f.eks. panik følelse. Måske er der noget, dit overlevelsessystem forsøger at hjælpe dig med midt om natten.
5: BEROLIG KROPPEN
Føler du uro, frygt eller angst når du vågner om natten, kan du kramme en ekstra pude ind imod kroppen eller lægge en tungere pude eller tungt tæppe på maven. Tyngde kan virke beroligende.
SOV GODT – 20 min. afspænding
Denne afspænding hjælper dig med at afspænde kroppen, inden du skal sove og som en afrunding på din dag.
Du kan lytte til den, når du er gået i seng.
Der er ikke benyttet lyd eller klokker, så du bare kan glide ind i søvnen og lade lydfilen spille ud.
Sov rigtig godt:)
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