En god nats søvn er muligvis den bedste detox for kroppen. Når du sover, styrkes dit immunforsvar, samtidig med at kroppens muskler og væv bliver genopbygget. Specielt din hjerne er på hårdt arbejde om natten med at rense ud og bearbejde dagens indtryk.
Af Gunhild Reumert
Artiklen blev bragt i magasinet sundforskning – august/september 2017
En ud af ti danskere har kroniske søvnproblemer, mens hver femte dansker oplever lejlighedsvis at være generet af søvnbesvær. De fleste kender konsekvensen af bare en enkelt nats dårlig søvn. Den følgende dag føler man sig træt, og det kan være svært at holde koncentrationen. Til gengæld kan en god og dyb nattesøvn gøre underværker for vores krop. Når vi sover tilstrækkeligt, oplever vi øget mental klarhed, bedre hukommelse og mere energi i hverdagen. Men hvad sker der egentlig, når vi sover?
Din hjerne er på hårdt arbejde om natten
Vigtigheden af søvnen understreges af, at vi i gennemsnit sover en tredjedel af døgnet. Ud over at kroppen restituerer under søvnen, så er vores hjerne meget aktiv om natten.
Hjernen består af milliarder af nerveceller, også kaldet neuroner, samt gliaceller, der er en slags støtteceller for neuronerne. Al kommunikation i hjernen foregår i såkaldte synapser – som er kontaktfladen mellem to nerveceller. Det er her, neuroner mødes og udveksler de kemiske og elektriske signaler, som danner grundlaget for vores tanker, adfærd, følelser og hukommelse. En af hjernens natlige opgaver er at sørge for, at vi vågner klare i hovedet næste dag.
Hjernen gør grundigt rent, mens du sover
Hjernen skal ligesom alle andre organer have tilført næring for at kunne bearbejde alle de nye indtryk, som vi dagligt får fra vores omgivelser. En af årsagerne til, at vi har behov for at sove så mange timer i døgnet, er, at der under bearbejdningen af nye indtryk dannes affaldsstoffer i hjernen. Når vi sover, arbejder hjernen på at fjerne alle de affaldsstoffer, som har ophobet sig, mens vi er vågne. Hjernen har et særligt mikroskopisk væskesystem, som renser hjernen for affaldsstoffer. Systemet er blandt andet styret af gliacellerne i hjernen. Om natten pumpes væske ind i hjernen, som renser hjernecellerne for affaldsstoffer. Affaldsstofferne bliver derefter transporteret ud via lymfesystemet for til sidst at blive udskilt via nyrerne eller nedbrudt i leveren. Denne natlige rensnings-mekanisme af hjernen er enormt vigtig, da søvnmangel vil betyde, at hjernen ikke får renset godt ud. Hvis affaldsstofferne får lov til at hobe sig op over længere tid, kan det muligvis skade hjernen på sigt.
Vi sover både for at huske og glemme
Vi ved med sikkerhed, at søvn påvirker vores evne til at huske og lære. Mange studier viser, at mennesker, der lærer noget nyt, men efterfølgende bliver berøvet deres nattesøvn, lærer markant dårligere, end hvis de efterfølgende har en uafbrudt nattesøvn. I et nyt studie publiceret i Science har forskere undersøgt, hvad der sker rent fysisk i hjernen under søvnen. I løbet af dagen danner neuronerne nye hukommelsesspor i hjernen. Men ikke alle de nye indtryk, man får i dagens løb, er lige vigtige. Under søvnen prioriterer hjernen de nye hukommelsesspor ved enten at fjerne dem eller ved at styrke dem. På den måde får hjernen ryddet op i mindre betydningsfulde hukommelsesspor og begrænser derved antallet af nye synapser. Det er med til, at vi kan glemme ubetydelige hændelser og lagre de vigtigste af de nye indlæringer!
Akupunktur mod dårlig nattesøvn
Akupunktur er en meget effektiv og medicinfri behandlingsform mod søvnløshed. Ofte opnås bedre søvn allerede efter få behandlinger. Akupunkturen tager udgangspunkt i den bagvedliggende årsag til søvnløsheden, som kan være meget forskellig for den enkelte person. Årsagen kan fx være stress eller en følelse af uro i Shen (kinesisk betegnelse for sjælen). Effekten af akupunkturbehandlingen kan være en følelse af indre ro og balance samt mindre stress i kroppen.
De bedste tips til en god nattesøvn
- Sov i et køligt, mørkt og rent soveværelse med frisk luft hele natten
- Sluk al elektronik og stærke lyskilder 90 minutter inden sengetid
- Fjern al elektronik fra soveværelset, dvs. tv, computer, mobil eller iPads
- Læs kun skønlitteratur i sengen, og læs med et dæmpet varmt lys
- Lyt til din krop – søvnbehov er individuelt
- Få rigeligt med dagslys, og dyrk motion i løbet af dagen
- Undgå kaffe, sort te og andre koffeinholdige drikke efter kl. 12
- Gå i seng inden kl. 22
- Meditér eller lav afspændende yogaøvelser inden sengetid
Om Gunhild Reumert
Gunhild Reumert er cand.scient. biokemi fra Københavns Universitet med speciale i cellebiologi, epigenetik og cancer. Hun er uddannet akupunktør og har klinik i hjertet af Vesterbro i København, hvor hun tilbyder akupunkturbehandlinger, der kan afhjælpe smerter, fordøjelsesproblemer, stress, søvnløshed og meget andet. Hun er desuden uddannet yogainstruktør og giver individuelle yogasessions i sin klinik. Derudover afholder Gunhild foredrag og workshops om sund livsstil i hele landet.
Læs mere om Gunhild Reumert på hjemmesiden http://www.gunhildreumert.dk
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