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Over het algemeen leeft de mens overdag en volgt ‘s nachts een periode van herstel. Die herstelperiode is van vitaal belang. Zonder goede nachtrust kan een mens overdag niet goed functioneren. Maar door ons gehaaste leven en door de verleiding van allerlei moderne technieken zijn we de kunst van het slapen aardig verleerd. We proppen onze dag (en avond) zo vol dat we niet meer de tijd nemen om ons voor te bereiden op de nacht. Maar het traject naar de slaapfase toe is minstens zo belangrijk. Zonder goede voorbereiding gaat de kwaliteit van de nachtrust achteruit. Hieronder een aantal waardevolle tips om jezelf optimaal voor te bereiden op de nacht.
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Het is belangrijk om een regelmatig slaapritme te hebben. Niet elke dag op een ander tijdstip naar bed, maar steeds rond dezelfde tijd. De volgende ochtend sta je immers doorgaans ook steeds rond dezelfde tijd op. Gemiddeld heeft een mens acht uur slaap per nacht nodig. De precieze lengte kan variëren van mens tot mens, maar bij onvoldoende slaap heeft het lichaam niet voldoende tijd om zich te herstellen van de vorige dag. Het gevolg is dat je de volgende ochtend nog niet voldoende fit bent en al met een achterstand aan de nieuwe dag begint. Probeer er een gewoonte van te maken om ook in het weekeinde op dezelfde tijd op te staan als op een werkdag. Het kan verleidelijk zijn om wat langer te blijven liggen, maar dat is niet goed voor je lichaam. In plaats daarvan kun je die vroege uren in het weekeinde gebruiken voor wat klusjes die waren blijven liggen of kun je alvast een flinke wandeling gaan maken.
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Wil je om 23:00 uur gaan slapen? Zet dan om 22:00 uur alvast de televisie uit en kijk ook niet meer op de mobiele telefoon of tablet. Beeldschermen hebben een negatieve invloed op ons slaapritme. Dat komt omdat ze een bepaald soort licht uitstralen, dat de aanmaak van het slaaphormoon melatonine verstoort. Wanneer dat hormoon niet voldoende is aangemaakt, zul je moeilijker in slaap kunnen komen. Drink ook geen dranken met cafeïne in de avond. Het is beter om dergelijke dranken (koffie, cola, energiedrankjes) niet te nuttigen na 15:00 uur.
Wat je juist wel kunt doen
Een glaasje melk met honing is daarentegen een goed idee, ongeveer een uurtje voor het slapen gaan. Voor veel mensen is dat een beproefde methode om beter in slaap te komen. Ook zijn er mensen die CBD-olie innemen om zich wat beter te kunnen ontspannen en daardoor in een diepere slaap te geraken. Een andere goede tip is het licht te dimmen in de woonkamer naar mate de avond vordert. Wanneer men namelijk in het volle licht blijft zitten, krijgen onze hersenen nog niet voldoende signalen dat de nacht aanstaande is. Tenslotte: ook de temperatuur is van belang. Zorg ervoor dat het in de slaapkamer 16 graden Celsius is voor de ideale slaapomstandigheden.
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