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[Udsalg til kvinder](https://www.nike.com/dk/w/kvinder-tilbud-3yaepz5e1x6) - [Shop alt udsalg](https://www.nike.com/dk/w/kvinder-tilbud-3yaepz5e1x6) - [Sko](https://www.nike.com/dk/w/kvinder-tilbud-sko-3yaepz5e1x6zy7ok) - [Tøj](https://www.nike.com/dk/w/kvinder-tilbud-bekladning-3yaepz5e1x6z6ymx6) - [Tilbehør](https://www.nike.com/dk/w/kvinder-tilbud-tilbehor-og-udstyr-3yaepz5e1x6zawwpw) - [Udsalg til børn](https://www.nike.com/dk/w/kids-tilbud-3yaepzv4dh) - [Shop alt udsalg](https://www.nike.com/dk/w/kids-tilbud-3yaepzv4dh) - [Sko](https://www.nike.com/dk/w/kids-tilbud-sko-3yaepzv4dhzy7ok) - [Tøj](https://www.nike.com/dk/w/kids-tilbud-bekladning-3yaepz6ymx6zv4dh) - [Tilbehør](https://www.nike.com/dk/w/kids-tilbud-tilbehor-og-udstyr-3yaepzawwpwzv4dh) - [Udsalg efter sportsgren](https://www.nike.com/dk/w/tilbud-performance-3k7dgz3yaep) - [Fodbold](https://www.nike.com/dk/w/tilbud-fodbold-1gdj0z3yaep) - [Løb](https://www.nike.com/dk/w/tilbud-lob-37v7jz3yaep) - [Fitness og træning](https://www.nike.com/dk/w/tilbud-traningscenter-3yaepz58jto) - [Basketball](https://www.nike.com/dk/w/tilbud-basketball-3glsmz3yaep) 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)[fodboldstøvler](https://www.nike.com/dk/w?q=fodboldst%C3%B8vler&vst=fodboldst%C3%B8vler)[air max 95](https://www.nike.com/dk/w?q=air%20max%2095&vst=air%20max%2095)[p-6000](https://www.nike.com/dk/w?q=p-6000&vst=p-6000)[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") # Skab et ritual før sengetid ##### Coaching Sidst opdateret: 4. november 2020 Af Joe Holder  ## Foretag nogle simple ændringer for at få en god nattesøvn. Vi ved, hvor vigtigt det er at skabe en sengetidsrutine for børn, når de er små. Vi forventer ikke, at de bare hopper i seng og falder i søvn med det samme, så vi giver dem en landingsbane for afslapning. Selv om vi ved, at det er effektivt med et ritual før sengetid, så er der mange voksne, der ikke får et med i deres rutine. Så det er ikke så mærkeligt, at der er så mange, der har svært ved at falde i søvn. ## "Et ritual før sengetid hjælper din krop med at geare ned og bevæge sig over i søvnen". Cheri Mah, Nike Performance Council Member Det ville være godt at bruge en time på at komme ned i gear før sengetid, men selv 10 minutter hver aften er nok til at signalere til hjernen, at det er tid til at lukke ned. Et ritual før sengetid hjælper din krop med at geare ned og bevæge sig over i søvnen, siger søvneksperten Cheri Mah, der er Nike Performance Council Member og Research Fellow på University of California San Franciscos Human Performance Center and School of Medicine. Jeg kan godt lide at tage et varmt brusebad, som det er bevist hjælper med at fremme søvnen, og at undgå skærme, da de udsender blåt lys, der stimulerer din hjerne. Men ærlig talt kan dit ritual være hvad som helst, der får dig til at slappe af: Skriv dagbog, brug et par minutter på åndedrætsøvelser, læs en bog. Ved at følge samme rutine i et par minutter hver aften, kan du hjælpe din krop til at mærke, at det er tid til at falde i søvn, da vi er vanedyr i højere grad, end vi er klar over. Så vælg den mest afslappende måde at bruge 10 minutter før sengetid, og prøv at gøre det til en fast del af dit ritual før sengetid. ### Tilmeld dig Nike Training Club Få adgang til vores eksperter og trænere i verdensklasse, så du kan holde dig 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 holde dig aktiv og sund. 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