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[Stretch Knit](https://www.nike.com/be/w/nikeskims-collection-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/be/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/be/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/be/w/nikeskims-collection-nikeskims-weightless-4csx8zb2asd) - [Shop op kleur](https://www.nike.com/be/w/nikeskims-collection-b2asd) - [Obsidian](https://www.nike.com/be/w/nikeskims-collection-zwart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/be/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/be/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/be/w/nikeskims-collection-blauw-8hfx3zb2asd) - [Ivory](https://www.nike.com/be/w/nikeskims-collection-wit-4g797zb2asd) Cancel Annuleer Populaire zoekopdrachten [studio fleece](https://www.nike.com/be/w?q=studio%20fleece&vst=studio%20fleece)[voetbal schoenen](https://www.nike.com/be/w?q=voetbal%20schoenen&vst=voetbal%20schoenen)[schoenen](https://www.nike.com/be/w?q=schoenen&vst=schoenen)[p6000](https://www.nike.com/be/w?q=p6000&vst=p6000)[basketbal schoenen](https://www.nike.com/be/w?q=basketbal%20schoenen&vst=basketbal%20schoenen)[air force 1](https://www.nike.com/be/w?q=air%20force%201&vst=air%20force%201)[air max](https://www.nike.com/be/w?q=air%20max&vst=air%20max)[jordan](https://www.nike.com/be/w?q=jordan&vst=jordan) [](https://www.nike.com/be/favorites "Favorieten")[](https://www.nike.com/be/cart "Artikelen in winkelmandje: 0") # Creëer een avondritueel ##### Coaching Laatste update: 4 november 2020 Door Joe Holder  ## Verander een paar kleine dingen voor een gezonde nachtrust. We weten allemaal hoe belangrijk het is om voor kinderen een routine te hebben voor het slapengaan. We verwachten niet van ze dat ze uit zichzelf in bed springen en meteen in slaap vallen — we helpen ze zich te ontspannen. Hoewel we weten dat een routine voor het slapengaan effectief is, houden veel volwassenen zich daar niet aan. Dan snap je waarom veel mensen zo moeilijk in slaap vallen. ## "Met een routine voor het slapengaan help je je lichaam zich te ontspannen en over te schakelen naar de slaapstand." Cheri Mah, Nike Performance Council Member Het zou geweldig zijn als je je voor het slapengaan een uur kon ontspannen, maar zelfs 10 minuten per avond is genoeg om je hersenen duidelijk te maken dat het tijd is om tot rust te komen. Met een avondritueel help je je lichaam te ontspannen en over te schakelen naar de slaapstand, stelt slaapexpert Cheri Mah. Ze is naast Nike Performance Council Member ook Research Fellow bij het Human Performance Center en de School of Medicine van de universiteit van Californië in San Francisco. Ik neem graag een warme douche, waarvan is bewezen dat het de slaap bevordert. Ook leg ik al mijn schermen weg omdat die blauw licht uitzenden, wat je hersenen stimuleert. Maar eerlijk gezegd is elke routine die jou ontspant oké: schrijven in een dagboek, een paar minuten ademhalingsoefeningen doen, een boek lezen. Door elke avond een paar minuten hetzelfde ritueel te volgen, voelt je lichaam dat het tijd is om te gaan slapen. We zijn veel meer gewoontedieren dan we soms beseffen. Zoek dus uit wat jou het meest ontspant in de 10 minuten voordat je gaat slapen en maak daar dan een ritueel van die je elke avond voor het slapengaan uitvoert. ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://smart.link/5deaab27fce3c)  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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