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Allt om ett friskt liv
Blog
Sömn
Posted on 28 August, 2016 at 7:24 |
Jag lyssnade
på en föreläsning häromdagen med en professor i Neuroscience som forskar på
sömn. Lite skämtsamt sa han ”om din hjärna uppförde sig på dagen som den gör
när du sover så skulle du behöva söka hjälp – när vi drömmer tappar vi
tidsupppfattningen, vi interagerar i overkliga sammanhang och upplever
hallucintoriska bilder som fullkomligt trovärdiga”. Men tur som är vaknar vi
upp varje morgon och är helt friska och återställda. Och denna
tid i drömtillstånd så viktig. Det är då vi bearbetar och processar intryck och
information. Ja hela sömncykeln är av vikt eftersom minnen lagras och många
viktiga fysiologiska processer äger rum. Forskning visar tydligt att sömn både
innan och efter man studerat eller lärt sig något nytt är nyckeln till att tillgodogöra
sig kunskapen. I vissa falla kunde sömn efter inlärning påvisa upp till 60%
bättre resultat än om sömn inte ingått i inlärningsprocssen. Så ja,
sömnexperterna påstår att det gamla rådet med 8 timmars sömn håller än, och att
eftersom för lite sömn (6>) negativt påverkar funktionerna för
självreflektion så att personer som påstår sig klara sig bra på mindre än sex
timmar inte på ett akkurat sätt kan bedöma hur mycket sämre deras prestation
är. Att sova
dåligt en kortare tid kan man klara av även om det kommer att påverka omdöme
och tankeprocesser negativt. Att kompensera med en tupplur på dagen kan vara
ett sätt, men för optimal återhämtning krävs då en lur på 90 minuter. Att lida
av dålig sömn en längre tid kräver att man gör något åt det. Dålig sömn kan
vara både en anledning och ett tidigt tecken till senare kognitiva problem. En
av anledningarna är att när vi sover jobbar de sk gliacellerna i hjärnan med
att rensa upp amyloid plaque. Plaque i hjärnan uppstår naturligt t ex när
hjärnceller metaboliserar och när de celler som inte används atroferar och dör,
men även andra faktorer ökar risken för plaque som till exempel kost och
livsstil som är inflammationsskapande. Det viktiga är att dessa restprodukter
tas omhand om och inte byggs upp eftersom ansamling av plaque är en av de
största anledningarna till Alzheimers sjukdom med dess kognitiva demens.
Studier visar också att demensdiagnos föregåtts av störd sömn vilket sedan blir
mer och mer påtaglig när sjukdomen fortskrider, man vet inte med säkerhet vad
som kom först – störd sömncykel eller kognitiva problem. Men innan vi
alla rusar åstad och ser till att få sömntabletter utskrivna så vill jag påpeka
att om kroppen hamnat ur balans och inte aktiverar en god natts sömn vilket den
biologiskt borde göra så är det logiska tillvägagångssättet att återställa
kroppen till den harmoni den behöver för att sova gott, och så undviker man att
dra på sig ännu fler obalanser genom mediciner. Inom Ayurvedan finns många bra,
effektiva och naturliga tillvägagångssätt, och du är välkommen att boka in dig
hos mig för rådgivning om sömnen utvecklats till ett problemområde. Att yoga
och meditera är också en del av helhetslösningen eftersom det systematiskt
aktiverar parasympatiska nervsystemet och stärker produktionen av för sömnen
viktiga signalsubstanser. Och även här är du välkommen att höra av dig om att
börja i en av mina yogaklasser. Med
hälsohälsningar, Siri Simran Ps Om det
där med plaque i hjärnan skärrade dig så kan jag ge dig rådet att ta gurkmeja
varje dag. Gurkmeja har visat sig vara en av de mest effektiva sätt att hindra
plaqueformation. Ta ca ½ tskd 2-3ggr/dag i lite vätska med 2 kryddmått
svartpeppar. Gurkmeja är ayurvedisk medicin men den har nu populariserats och
finns i kapselform vilket inte rekommenderas eftersom man då inte får i sig
alla de i gurkmejan aktiva ämnena. Du kan läsa mer om gurkmeja och Alzheimers
här: http://www.greenmedinfo.com/blog/turmeric-produces-remarkable-recovery-alzheimers-patients |
Categories: Sömn
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