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[Dark Sepia](https://www.nike.com/dk/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/dk/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/dk/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/dk/w/nikeskims-hvid-4g797zb2asd) Cancel Annuller Populære søgeord [studio fleece](https://www.nike.com/dk/w?q=studio%20fleece&vst=studio%20fleece)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[air max](https://www.nike.com/dk/w?q=air%20max&vst=air%20max)[air force 1](https://www.nike.com/dk/w?q=air%20force%201&vst=air%20force%201)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") # Får du nok søvn? ##### Coaching Sidst opdateret: 4. november 2020 Af Nike Training  ## Track din dag for at se, om du får nok søvn Der er god grund til, at du altid har hørt, at man bør sove otte timer om natten: Det understøttes af forskning. "Nogle mennesker har dog brug for 9-10 timer for at føle sig veludhvilede. Hvis du træner hårdt, har du brug for lidt mere søvn end normalt. Desværre får de fleste mennesker kun 6-6,5 timer," siger Shona Halson, der er restitutionsekspert på Skolen for Adfærds- og Sundhedsvidenskab på Australiens Katolske Universitet. Den bedste måde at finde ud af, hvor mange timer du har brug for, er ved at skrive ned, hvornår du går i seng og står op for at beregne, hvor mange timers søvn du normalt får. Ure og andre søvntrackingsenheder er somme tider upålidelige og har tendens til at overvurdere, hvor meget du sover. Når du finder ud af, hvor mange timers søvn du får i gennemsnit per nat, kan du tracke, hvordan du har det om dagen, siger Halson. "Hvordan har du det, når du vågner? Har du brug for adskillige kopper kaffe for at komme i gang?" ## "Falder du i søvn på sofaen, når du ser TV om aftenen? Hvis det er tilfældet, så sørg for at få en halv times søvn mere per nat, indtil det ikke sker længere". Shona Halson Hvis du normalt har det godt, når din dag begynder, er det en god indikator for, at du får nok søvn, men det er også vigtigt at tracke, hvordan du har det om eftermiddagen og aftenen. "Er du træt, når du kører hjem fra arbejdet og ved at falde i søvn, når du stopper for rødt lys? Falder du i søvn på sofaen, når du ser TV om aftenen? Hvis det er tilfældet, så sørg for at få en halv times søvn mere per nat, indtil det ikke sker længere," siger Halson. Hvis du føler dig frisk fra det tidspunkt, du står op, til det tidspunkt, du går i seng, er det dit perfekte antal timer. __Gør det til en vane__: Vi udfordrer dig til at begynde at tracke og evaluere din søvn, så du ved, hvad din baseline er. Sørg for at have en notesbog ved natbordet, og track din søvn i en uge. Skriv dine søvn- og vågentider ned, når du vågner om morgenen. I løbet af dagen skal du skrive ned, hvis du føler dig træt, og notere tidspunktet af dagen. Husk at rose dig selv med et mentalt ("Godt gået!"), hver gang du noterer i din søvnjournal. Efter en uge vil du kunne se på dataene og implementere Halsons råd om at gå i seng en halv time tidligere, indtil du ikke længere er træt om dagen.  ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://www.nike.com/dk/ntc-app) ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. 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