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Allt om ett friskt liv
Blog
Sömn och återhämtning Yoga brev 11 VT-15
Posted on 9 April, 2015 at 7:16 |
Yoga
veckobrev 11 VT-15 Mer om sömn
och återhämtningsforskning Helena
Schiller doktorand i Folkhälsa forskar på hur sömnkvaliteten påverkar
dagtidsfunktionerna och den allmänna hälsan. Bland annat om minskad arbetstid
med bibehållen lön påverkar sömnen, och denna studie pågår i två år. Man
forskar också på alternativa metoder som KBT behandling och sömnskola, och om
dessa kan motverka trötthet på arbetet och på så sätt lägga en hållbar grund
för välmående, arbetsprestation och arbetsmotivation. Överhuvudtaget verkar
resultaten visa att lära sig stresshantering och även KBT ger bättre resultat
på sikt än läkemedel, och därför bör dessa modaliteter erbjudas på
vårdcentraler och övrig närvård som företagshälsa vilket är de första instanser
patienter söker sig till. Sömnproblemen
har ökat i hela befolkningen och användningen av sömnmedel är stor i Sverige.
Cirka hälften av sökande har problem att släppa tankar på jobbet, fler kvinnor
än män har sömnsvårigheter, och andelen är högre hos yngre kvinnor. 10-11% lider
av insomni och av dessa står kvinnor för den dubbla mängden. Den
västerländska stressen med dess medföljande problematik har dessutom börjat
visa sig i Kina, Japan och Indien. Och man menar nog mellan raderna att kvinnor
behöver verktyg för att lära sig hantera stress om det ska fungera väl i
karriären. Den sista
föreläsningen stod professor Petra Lindfors för, och hennes forskning centrerar
kring psykobiologiska mekanismer, hälsorelaterade besvär och välbefinnande
bland studerande samt yrkesarbetande vuxna och problematiserar kring kön,
social position och etnicitet. Andra områden inkluderar hur positiv psykologi,
beteendemedicin och hälsofrämjande interventioner kan förbättra sömnen. Petra talade
en del om sambandet mellan bristande återhämtning vilket leder till sömnproblem
vilket sedan kan leda till hjärt och kärlproblem. Sömnen och god återhämtning
är alltså av största vikt för hälsan. Man kan vara återhämtad på olika sätt men
den grupp som vid självskattning uppfattade sig som ”trött” visade också mer
belastning rent fysiskt. Alltså hänger upplevelse och fysiologiskt uttryck ihop
vilket jag skrivit lite om tidigare när det gäller inflammationscytokiner och
självskattad hälsa. Den här tröttheten som upplevs innebär att kroppens
biomarkörer visar en förslitning i alla dess system så kallad alostatisk
belastning, något som brukar ske naturligt från 40 års ålder men som alltså kan
ske tidigare eller i större utsträckning vid dålig återhämtning. Tyvärr har
man inte fått anslag för att forska vidare på den grupp som inte hade problem
med sömn eller återhämtning – det tycker jag är synd för visst är det väl lika
viktigt att ta reda på vad som gör att man slipper problem? Professor
Lindfors ansåg att lösningen till problemet med stress i samhället också måste
angripas från olika nivåer- både individuellt, i gruppen och från samhället. Och
här kan jag bara hålla med, vi måste alla ta ansvar och inte bara klaga på
stressen – vad gör man för att faktiskt ta tag i det på individnivå, för
barnen, i arbetsgruppen, ledningen, och på folkhälsonivå? Samtalet behöver
börja på riktigt om attityd, självinsikt, värderingar osv. Inte minst eftersom
stressnivåerna ligger som högst hos de unga som i många fall mår rejält dåligt –
vad är det för samhälle vi skapat och vad behöver vi göra för att vända
trenden? Jag förstår
att man inte under denna dag kunde ta upp alla fakta kring sömn men tyckte ändå
det lyste med sin frånvaro informationen att kvinnor i regel producerar cirka
hälften den mängd serotonin som män genomsnittligt gör. Detta har stor
implikation på sömnen eftersom det är en signalsubstans som ger lugn,
stresstålighet och avslappning. Dessutom försvagas serotonin produktionen
ytterligare av stress. Inom ayurvedan och naturmedicinen finns naturliga sätt
att boosta serotonin genom kosten och naturliga tillskott, och man tittar även
på om hormonella obalanser påverkar personens sömn. Vill också tillägga att
forskning funnit att långvariga utövare av yoga i medeltal har en biologisk
ålder 12 yngre än den kronologiska, alltså sker alostatisk belastning till
lägre grad än ”normalt”. Här är några
enkla råd att göra till vana, vid långvariga problem behövs en mer ingående
konsultation för bästa resultat samt specifika stresshanteringstekniker. ·
Använd
ghee (klarnat smör) ca 2/3 matskedar om dagen i maten och till matlagning. Ghee
är ren smörolja vilket är samma sak som butyrsyra vilket är en aminosyra som
bland annat främjar serotonin produktionen. ·
Varva
ned utan elektronik minst tre timmar innan sänggående som inte ska vara senare
än 22.00 ·
Låt
belysningen bli dämpad, ta eventuellt en liten kvällspromenad och/eller lugna
yogastretchar, pranayama andning vänster näsborre, meditera ·
Varm
mjölk (animalisk eller vegetabilisk) med ½ tskd mald kardemumma och 1 kryddmått
mald muskot ·
Dusch
eller bad, smörj in kroppen med olja, häll gärna i några droppar lavendel eller
kamomill essentiell olja ·
Skölj
fötterna i kallt vatten, massera med varm olja typ oliv eller raps ·
Massera
skalpen ·
Håll
sovrummet fritt från elektronik ·
Låt
sovrummet vara en vacker och ren plats för vila ·
Läs
något lugnt och upplyftande innan lampan släcks, t ex poesi eller reseskildring Med detta önskar jag en god natts sömn, och lyckas du ändå inte få till
det så är du välkommen att kontakta mig för hjälp genom flera modaliteter för
att återerövra sömnen och den viktiga återhämtningen – hälsostatus analys,
hormonanalys, kost, livsstil, yoga, meditation, avslappning, stresshantering,
mindfulness, kroppsbehandlingar och healing. www.simrancenter.com Siri Simran Malmhake |
Categories: Sömn och stress
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Reply
meigoha
6:15 on 1 February, 2022
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