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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)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[sko](https://www.nike.com/dk/w?q=sko&vst=sko)[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)[nike mind 001](https://www.nike.com/dk/w?q=nike%20mind%20001&vst=nike%20mind%20001)[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) [](https://www.nike.com/dk/favorites "Favoritter")[](https://www.nike.com/dk/cart "Varer i kurv: 0") # Gør dine aftener mere effektive ##### Coaching og ernæring Sidst opdateret: 1. juni 2020 Af Joe Holder  ## En måde at holde fast i den dyrebare nattesøvn på, hver nat. De fleste menneskers dage styres af Parkinsons lov: Den siger, at den tid det tager for dig at udføre dit arbejde udvides til at udfylde den tid, der er sat af til det. Det betyder ofte, at din dag – uanset om det er dit job eller noget andet – fortsætter med at udvide sig til hen på aftenen, og inden du bliver klar over det, går du i seng flere timer senere, end du havde planlagt. Især i det øjeblik, hvor grænsen mellem arbejde og afslapning udviskes, fordi man er hjemme. Derfor anbefaler jeg, at du sætter en bestemt sengetid. At have et bestemt tidspunkt at gå i seng på kan hjælpe med at udvikle en fornemmelse af proaktiv beslutning. På den måde bliver du ikke distraheret og laver andre uproduktive ting. ## "Hvis din dag altid ender på et bestemt tidspunkt, kan du være mere produktiv, strategisk og fokuseret". Joe Holder Hvis du for eksempel skal sende en e-mail til arbejdet, og du har hele aftenen til det, distraheres du måske af at bruge tid på din telefon eller se TV. Men når du har en fast sengetid, bliver du meget mere strategisk med din tid, så du når at få gjort lige så meget i et begrænset tidsrum i modsætning til, da du havde hele aftenen. Jeg anbefaler en sengetid senest kl. 22:00 eller 23:00. Arbejd bagud fra, hvornår du skal op: Sørg for, at du kan sove – at børste tænder eller slappe af tæller ikke – i mindst seks timer om natten. Selvfølgelig kan du altid ændre sengetiden og gå lidt tidligere i seng og gøre en undtagelse her og der, så længe du forsøger at holde den faste sengetid. ## "Vælg en sengetid og prøv at gå i seng på det tidspunkt i en hel uge". Joe Holder Så er du mere opmærksom på, hvordan du tilbringer din aften, og du vil være mere veludhvilet næste dag. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan forblive aktiv og sund. [Download](https://smart.link/5deaab27fce3c)  ### 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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