TIPS FOR SLEEP IMPROVEMENT
In het artikel ‘Hoe belangrijk is slaap’ worden opvallende bevindingen gedeeld van het effect op overmatige slaap en slaapgebrek. Om je op je best te voelen en te presteren heeft niet alleen de duur van de slaap invloed maar tevens de kwaliteit.
Slaap is belangrijk en het stelt je lichaam in staat om te herstellen maar ook om vitale metabole processen uit te voeren. Een voorbeeld hiervan is het opruimen van giftige eiwitten in de hersenen. Tijdens de REM slaap is je brein erg druk met het consolideren van korte termijn herinneringen in lange termijn herinneringen.
Voordat we de resultaten resumeren welke ten goede komen van de slaap behandelen we eerst vijf factoren die slaap negatief kunnen beïnvloeden.
- Licht – Licht helpt de biologische klok te reguleren met name door melatonine, een hormoon dat je lichaam een signaal geeft dat het tijd is om te gaan slapen. Blauw licht dat wordt geproduceerd door de zon maar ook door de schermen van telefoons en tv’s verstoort de aanmaak van melatonine. Om sneller in slaap te komen wordt geadviseerd blauw licht te vermijden twee uur voor het slapen gaan. Om de slaap kwaliteit te verbeteren wordt geadviseerd de kamer donker te maken.
- Geluid – Geluid dat je niet wakker maakt kan vooralsnog de stress verhogen en de kwaliteit van je slaap verminderen. Geadviseerd wordt om je kamer zo stil mogelijk te maken of het gebruik van oordoppen als alternatief.
- Warmte – Omgevingswarmte kan het begin van de slaap vertragen en de slaapkwaliteit verminderen. Omgekeerd kan een koele kamer de tijd verkorten die nodig is om in slaap te komen en diepere slaapfasen te betreden.
- Alcohol – Alcohol is een onderdrukker van het centrale zenuwstelsel. Alcohol helpt te ontspannen maar onderzoek wijst uit dat het een negatief effect heeft op de kwaliteit van slaap. Alcoholgebruikstoornissen worden zelfs in verband gebracht met slapeloosheid. Gebruik alcohol niet als slaapmuts. Het kan je
- Cafeïne – Cafeïne kan adenosinereceptoren in de hersenen blokkeren. Door de A1 receptoren te blokkeren (welke slaap stimuleren bij activatie) kan cafeïne de alertheid verhogen. Door de A2A receptoren te blokkeren kan cafeïne het dopaminegehalte verhogen met stimulerende en stemming verbeterende effecten. Ondanks dat cafeïne niet voorkomt dat je in slaap valt kan het invloed hebben op de kwaliteit van je slaap. Geadviseerd wordt om 6 uur voor het slapen gaan cafeïne te vermijden.
Nu we de vijf meest belemmerende factoren op de slaapkwaliteit hebben behandeld onderzoeken we positieve factoren op slaap.
- Beweging – Beweeg meer, slaap beter. Dit statement wordt ondersteunt door vele studies. Lichaamsbeweging gedurende de dag leidt tot een betere nachtrust. Nachtelijke lichaamsbeweging is beter dan geen beweging wat betreft de slaapkwaliteit en andere gezondheidsfactoren maar het kan het biologische ritme van sommige mensen verstoren.
- Consistent slaapschema – Elke avond op dezelfde tijd gaan slapen kan helpen om sneller in slaap te vallen als het verbeteren van de kwaliteit. Een rustige routine voor het slapengaan kan het lichaam voorbereiden om te gaan slapen.
- Melatonine – Wanneer alle genoemde slaapadviezen nog steeds problemen veroorzaken bij het in slaap vallen dan is melatonine inname voor het slapen gaan een overweging.
- Magnesium – Een magnesium tekort kan de slaap verstoren. Magnesiumrijke voedingsmiddelen zijn talrijk en passen bij alle soorten diëten. Onderzoek toont aan dat magnesium supplementen (om te korten aan te vullen) geleid hebben tot een verbeterde slaapkwaliteit.
- Lavendel – Wanneer stress schade aanricht aan je slaapkwaliteit kan lavendel een positieve werking hebben. De geur van lavendel blijkt ontspanning te bevorderen, slapeloosheid te verlichten en de slaapkwaliteit verbeteren.
Om slaap te optimaliseren wordt geadviseerd de belemmerende factoren te reduceren, regelmatig te sporten, elke dag op hetzelfde tijdstip naar bed te gaan en ervoor te zorgen dat de magnesium inname voldoende is. Mochten de slaapproblemen aanhouden dan kan melatonine of lavendel worden overwogen. Good night!
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