{"id":1575,"date":"2023-12-11T07:37:34","date_gmt":"2023-12-11T07:37:34","guid":{"rendered":"https:\/\/projects.techhivetechnologies.com\/lfiold\/?p=1575"},"modified":"2023-12-11T07:38:20","modified_gmt":"2023-12-11T07:38:20","slug":"eg-far-ikke-sove-hva-gjor-jeg","status":"publish","type":"post","link":"https:\/\/projects.techhivetechnologies.com\/lfiold\/eg-far-ikke-sove-hva-gjor-jeg\/","title":{"rendered":"Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn."},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1575\" class=\"elementor elementor-1575\">\n\t\t\t\t<div class=\"elementor-element elementor-element-267921ff e-flex e-con-boxed e-con e-parent\" data-id=\"267921ff\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3cb6ba8f elementor-widget elementor-widget-heading\" data-id=\"3cb6ba8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn.\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-73b598b1 elementor-widget elementor-widget-image\" data-id=\"73b598b1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/Post16.jpg\" class=\"attachment-full size-full wp-image-1576\" alt=\"Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn.\" srcset=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/Post16.jpg 768w, https:\/\/projects.techhivetechnologies.com\/lfiold\/wp-content\/uploads\/2023\/12\/Post16-300x200.jpg 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1bd87ad8 elementor-widget elementor-widget-text-editor\" data-id=\"1bd87ad8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>I min hverdag som fysioterapeut m\u00f8ter jeg daglig mennesker med ulike helseutfordringer. N\u00e5r jeg g\u00e5r gjennom deres sykehistorie dukker ofte s\u00f8vnvansker, ogs\u00e5 kalt\u00a0<strong>insomni,<\/strong>\u00a0opp. Hva gj\u00f8r man n\u00e5r natten stjeler energien i stedet for \u00e5 fylle den p\u00e5?<\/p><p><strong>Hva er insomni?<\/strong><br \/><br \/>Det finnes flere typer s\u00f8vnforstyrrelser. Insomni er den vanligste. Insomni inneb\u00e6rer problemer med innsovning, regelmessige oppv\u00e5kninger eller tidlig morgenoppv\u00e5kning. Det skilles mellom\u00a0<em>akutte<\/em>\u00a0typer (nylig oppst\u00e5tte) og\u00a0<em>langvarige<\/em>\u00a0typer (har vart i m\u00e5neder eller \u00e5r). Insomni har blitt en vanlig helseplage. Ca. 15 % av befolkningen sliter med dette, og forekomsten er \u00f8kende. Kvinner og eldre er mest plaget.<\/p><p><strong>Hva for\u00e5rsaker insomni?<\/strong><br \/><br \/>Det skilles mellom\u00a0<em>utl\u00f8sende<\/em>\u00a0og\u00a0<em>opprettholdende<\/em>\u00a0\u00e5rsaker.\u00a0<em>Utl\u00f8sende<\/em>\u00a0\u00e5rsaker kan v\u00e6re kroppslige plager, bekymringer, stress, ytre forstyrrende faktorer (f.eks. lys eller st\u00f8y), skiftarbeid og arv.\u00a0<em>Opprettholdende<\/em>\u00a0\u00e5rsaker kan v\u00e6re negative forventninger med tanke p\u00e5 s\u00f8vn, eller bekymring for ikke \u00e5 klare og sovne. Dersom opprettholdende \u00e5rsaker er til stede kan problemet vedvare til tross for at de utl\u00f8sende faktorene ikke lenger er til stede.<\/p><p>Det er viktig med en grundig utredning dersom man sliter med insomni. Det kan v\u00e6re bakenforliggende \u00e5rsaker til plagene (f.eks. s\u00f8vnapn\u00e9) som trenger oppf\u00f8lging av lege.<\/p><p><strong>Hva er konsekvensene?<\/strong><br \/><br \/>Vi er godt rustet til \u00e5 t\u00e5le kortere perioder med lite s\u00f8vn. Men dersom plagene vedvarer kan dette resultere i st\u00f8rre eller mindre helseplager, f.eks ulykker p\u00e5 grunn av nedsatt konsentrasjon, redusert hum\u00f8r, frafall fra arbeidslivet, redusert yteevne og generelt d\u00e5rlig fungering p\u00e5 dagtid. Forskning har ogs\u00e5 vist at lavere smertetoleranse kan v\u00e6re en konsekvens.<\/p><p><strong>Hvilken hjelp finnes?<\/strong><br \/><br \/><strong>1. Veiledet selvhjelp<em>\u00a0<\/em><\/strong><em>(veiledning\/r\u00e5d basert p\u00e5 de mest dokumenterte\u00a0behandlingsprinsippene<\/em>)\u00a0<strong>:<\/strong><br \/><br \/><strong><em>S\u00f8vnhygiene<\/em><\/strong><br \/>R\u00e5dene her tar sikte p\u00e5 en oppbygging av s\u00f8vnbehov, \u00e5 respektere d\u00f8gnrytmen, og \u00e5 unng\u00e5 h\u00f8y aktivering (grad av v\u00e5kenhet) om kvelden og natten.\u00a0<\/p><p><em>R\u00e5d for \u00e5 ta vare p\u00e5 oppbygget s\u00f8vnbehov (homeostatisk faktor):<\/em><\/p><ul><li>regelmessig mosjon, men avslutt minst 3 timer f\u00f8r sengetid<\/li><li>unng\u00e5 \u00e5 sove p\u00e5 dagtid (eventuelt tillate en middagslur p\u00e5 under 20 minutter)<\/li><li>ikke opphold deg i sengen lenger enn forventet sovetid<\/li><\/ul><p><em>R\u00e5d for \u00e5 bevare god d\u00f8gnrytme (cirkadian faktor):<\/em><\/p><ul><li>st\u00e5 opp til omtrent samme tid hver dag, ogs\u00e5 i helger<\/li><li>f\u00e5 minst 30 minutter med dagslys daglig, helst tidlig om morgenen (innen 2 timer etter at du har st\u00e5tt opp)<\/li><li>unng\u00e5 \u00e5 bli eksponert for sterkt lys dersom du m\u00e5 opp om natten<\/li><\/ul><p><em>R\u00e5d for \u00e5 redusere aktivisering om kvelden og natten (vaner\/atferdsfaktorer):<\/em><\/p><ul><li>unng\u00e5 kaffe, te, cola og energidrikker (koffeinholdige drikker) etter kl. 17<\/li><li>nikotin virker ogs\u00e5 aktiverende, og b\u00f8r unng\u00e5s<\/li><li>unng\u00e5 kraftig mosjon siste timer f\u00f8r sengetid<\/li><li>unng\u00e5 \u00e5 v\u00e6re sulten eller \u00e5 innta tungt m\u00e5ltid ved sengetid<\/li><li>bruk soverommet kun til \u00e5 sove i<\/li><li>lag deg et sengetidsrituale<\/li><li>s\u00f8rg for m\u00f8rke, ro og moderat temperatur p\u00e5 soverommet. Bruk eventuelt maske og \u00f8replugger<\/li><li>ikke se p\u00e5 klokka hvis du v\u00e5kner om natten<\/li><li>l\u00e6r deg en avspenningsteknikk, bruk den ved oppv\u00e5kninger<\/li><li>sett av en \u00abproblemtime\u00bb om ettermiddagen\/tidlig kveld hvor du tenker gjennom dine bekymringer og problemer. Unng\u00e5 \u00e5 ta med deg bekymringer\/problemer til sengs<\/li><li>et varmt bad f\u00f8r sengetid kan virke beroligende<\/li><\/ul><p><strong><em>Stimuluskontroll<\/em><\/strong><br \/>Behandling med stimuluskontroll g\u00e5r ut p\u00e5 \u00e5 korrigere uheldig s\u00f8vnatferd, og \u00e5 styrke assosiasjonen mellom s\u00f8vn og seng.\u00a0<br \/><br \/><strong><em>S\u00f8vnrestriksjon<\/em><\/strong><br \/>S\u00f8vnrestriksjon tar sikte p\u00e5 \u00e5 redusere tiden i sengen, til den tiden du reelt sover. S\u00f8vndagbok kan v\u00e6re nyttig i denne sammenhengen.<\/p><p><strong>2.<\/strong>\u00a0<strong>Avspenningsteknikker<\/strong>:<br \/>Ta kontakt med lokal fysioterapeut\/psykomotorisk fysioterapeut for veiledning.<br \/><br \/><strong>3. Medikamentell behandling<\/strong><br \/>Dersom ingen ting annet hjelper, kan dette kan gi god effekt p\u00e5 kort sikt, men l\u00f8ser sjelden \u00e5rsaken til problemet. Effekten kan tape seg fort, og det er fare for avhengighet.<\/p><p><strong>S\u00e5 hva gj\u00f8r jeg?<\/strong><\/p><p>Hvis du er utredet av lege og med sikkerhet vet at det ikke ligger alvorlige \u00e5rsaker bak insomnien, b\u00f8r du ta kontakt med lokal behandler for videre hjelp.\u00a0<a href=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/\">LFI Helse&amp;Trening<\/a>\u00a0har fysioterapeuter\/psykomotoriske fysioterapeuter med kompetanse innen trening, kognitiv terapi og avspenning. Ta kontakt for en avtale, s\u00e5 f\u00e5r du r\u00e5d og veiledning.<\/p><p><a href=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/behandlere\/lene-kristine-larsen\/\"><br \/>Lene Kristin Larsen<\/a><br \/>Psykomotorisk Fysioterapeut<\/p><p><strong>Referanseliste<\/strong><br \/><a href=\"https:\/\/www.fhi.no\/\">https:\/\/www.fhi.no<\/a>. Folkehelseinstituttet.<br \/><a href=\"https:\/\/www.kognitiv.no\/\">https:\/\/www.kognitiv.no<\/a>. Norsk Forening for Kognitiv Terapi.<br \/><a href=\"https:\/\/helse-bergen.no\/\">https:\/www.sovno.no<\/a>\u00a0Helse Bergen, Nasjonal Kompetansesenter for s\u00f8vnsykdommer. Haukeland Universitetssjukehus.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn. I min hverdag som fysioterapeut m\u00f8ter jeg daglig mennesker med ulike helseutfordringer. N\u00e5r jeg g\u00e5r gjennom deres sykehistorie dukker ofte s\u00f8vnvansker, ogs\u00e5 kalt\u00a0insomni,\u00a0opp. Hva gj\u00f8r man n\u00e5r natten stjeler energien i stedet for \u00e5 fylle den p\u00e5? Hva er insomni? Det finnes flere typer s\u00f8vnforstyrrelser. Insomni er [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1576,"comment_status":"open","ping_status":"open","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-1575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.8 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn. - LFI<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/projects.techhivetechnologies.com\/lfiold\/eg-far-ikke-sove-hva-gjor-jeg\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn.\" \/>\n<meta property=\"og:description\" content=\"Insomni: Kunsten \u00e5 f\u00e5 en god natts s\u00f8vn. I min hverdag som fysioterapeut m\u00f8ter jeg daglig mennesker med ulike helseutfordringer. N\u00e5r jeg g\u00e5r gjennom deres sykehistorie dukker ofte s\u00f8vnvansker, ogs\u00e5 kalt\u00a0insomni,\u00a0opp. Hva gj\u00f8r man n\u00e5r natten stjeler energien i stedet for \u00e5 fylle den p\u00e5? Hva er insomni? Det finnes flere typer s\u00f8vnforstyrrelser. 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I min hverdag som fysioterapeut m\u00f8ter jeg daglig mennesker med ulike helseutfordringer. N\u00e5r jeg g\u00e5r gjennom deres sykehistorie dukker ofte s\u00f8vnvansker, ogs\u00e5 kalt\u00a0insomni,\u00a0opp. Hva gj\u00f8r man n\u00e5r natten stjeler energien i stedet for \u00e5 fylle den p\u00e5? Hva er insomni? Det finnes flere typer s\u00f8vnforstyrrelser. 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