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Er is een goede reden waarom je vaak hebt gehoord dat je acht uur slaap per nacht nodig hebt: onderzoek ondersteunt die bewering namelijk. "Sommige mensen hebben echter 9-10 uren nodig om zich goed te voelen. Als je hard traint heb je wat meer slaap nodig dan gewoonlijk. Het zorgwekkende is echter dat de meeste mensen maar 6-6,5 uur slapen per nacht", zegt Shona Halson, herstelexpert en Associate Professor aan de School of Behavioral and Health Sciences van de Australian Catholic University. De beste manier om te ontdekken hoeveel uur slaap je nodig hebt is door op te schrijven wanneer je gaat slapen en opstaat, zodat je uit kunt rekenen hoeveel uren slaap je krijgt. Horloges en andere apparaten die slaap bijhouden kunnen onbetrouwbaar zijn en schatten in het algemeen de tijd die je slaapt hoger in. Zodra je ziet hoeveel uur slaap je gemiddeld per nacht krijgt, onderzoek je hoe je je voelt gedurende de uren dat je wakker bent, zegt Halson. "Wanneer je wakker wordt, hoe voel je je dan? Heb je meerdere koppen koffie nodig om op te starten?" ## "Val je 's avonds in slaap wanneer je tv kijkt op de bank? Als dat zo is, voeg dan een halfuur slaap per nacht toe totdat dat niet meer gebeurt." Shona Halson Als je je goed voelt wanneer je je dag start, dan is dat een goede indicator dat je voldoende slaap krijgt. Maar het is ook belangrijk om te kijken naar hoe je je later in de middag en in de avond voelt. "Voel je je 's middags onderweg terug naar huis slaperig en dromerig wanneer je stilstaat voor het stoplicht? Val je 's avonds in slaap wanneer je tv kijkt op de bank? Als dat zo is, voeg dan een halfuur slaap toe per nacht totdat dat niet meer gebeurt." Als je je alert voelt vanaf het moment dat je opstaat totdat je je voorbereid om naar bed te gaan, dan heb je het perfecte aantal uren te pakken. __Maak er een gewoonte van__: we dagen je uit om te starten met het meten en evalueren van je slaapritme, zodat je je ideale ritme kunt ontdekken. Plaats een schriftje naast je bed en verplicht jezelf om je slaap een week lang te meten. Schrijf wanneer je in de ochtend wakker wordt op hoeveel uren je hebt geslapen en wakker bent geweest. Schrijf één of twee keer per dag op wanneer je je slaperig voelt gedurende de dag. Feliciteer jezelf iedere keer wanneer je iets opschrijft in je slaapdagboek ("Goed gedaan!"). Na een week kun je de gegevens analyseren en het advies van Halson implementeren over het toevoegen van 30 minuten slaap aan een nacht totdat je je niet meer moe voelt gedurende de dag.  ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. [Download](https://www.nike.com/be/ntc-app) ### Word member van Nike Training Club Laat onze topexperts en -trainers je helpen actief en gezond te blijven. 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