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[Matte](https://www.nike.com/se/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Airy](https://www.nike.com/se/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Ribbed Seamless](https://www.nike.com/se/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/se/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/se/w/nikeskims-studio-stretch-admbq) - [Stretch Nylon](https://www.nike.com/se/w/nikeskims-stretch-nylon-7sut9) - [Weightless](https://www.nike.com/se/w/nikeskims-nikeskims-weightless-4csx8zb2asd) - [Sortera efter färg](https://www.nike.com/se/w/nikeskims-b2asd) - [Obsidian](https://www.nike.com/se/w/nikeskims-svart-90poyzb2asd) - [Dark Sepia](https://www.nike.com/se/w/nikeskims-dark-sepia-81pvm) - [Phoenix](https://www.nike.com/se/w/nikeskims-phoenix-1jhtj) - [Cobalt](https://www.nike.com/se/w/nikeskims-bla-8hfx3zb2asd) - [Ivory](https://www.nike.com/se/w/nikeskims-vit-4g797zb2asd) Cancel Avbryt Populära sökord [studio fleece](https://www.nike.com/se/w?q=studio%20fleece&vst=studio%20fleece)[fotboll skor](https://www.nike.com/se/w?q=fotboll%20skor&vst=fotboll%20skor)[skor](https://www.nike.com/se/w?q=skor&vst=skor)[air force 1](https://www.nike.com/se/w?q=air%20force%201&vst=air%20force%201)[jordan](https://www.nike.com/se/w?q=jordan&vst=jordan)[nike tech](https://www.nike.com/se/w?q=nike%20tech&vst=nike%20tech)[air max 90](https://www.nike.com/se/w?q=air%20max%2090&vst=air%20max%2090)[air max](https://www.nike.com/se/w?q=air%20max&vst=air%20max) [](https://www.nike.com/se/favorites "Favoriter")[](https://www.nike.com/se/cart "Produkter i shoppingbagen: 0") # Skapa en sömnritual ##### Coachning Senast uppdaterad: 4 november 2020 med Joe Holder  ## Gör några enkla förändringar för en god och fridfull natts sömn. Vi vet hur viktigt det är att barn har en rutin vid läggdags. Vi förväntar oss inte att de ska kunna hoppa i säng och somna på en gång. Vi förbereder dem för att de ska slappna av. Även om vi vet att en rutin vid läggdags är effektiv även för vuxna så är det många som inte har någon. Därför är det kanske inte så förvånande att många har svårt att somna. ## "En ritual vid läggdags hjälper kroppen att varva ner och förbereda sig för sömn." Cheri Mah, medlem av Nike Performance Council Det bästa vore att ha en timme på sig att varva ner innan man går och lägger sig, men till och med tio minuter varje kväll räcker för att ge hjärnan en signal om att det är dags att stänga ner. En ritual vid läggdags hjälper kroppen varva ner och förbereda sig för sömn, enligt Cheri Mah, medlem av Nike Performance Council och forskare vid University of California San Francisco’s Human Performance Center and School of Medicine. Jag gillar att ta en varm dusch, något som bevisats främja sömnen, och stänga av alla skärmar eftersom de ger från sig blått ljus som stimulerar hjärnan. Men din ritual kan vara vad som helst som lugnar dig. Du kan skriva dagbok, göra djupandningsövningar, läsa. Samma rutin några minuter varje kväll hjälper kroppen att förstå att det är sovdags, eftersom vi är mer vanebundna än vi inser. Så, fundera ut vad som är den mest avkopplande sysselsättningen för dig de tio sista minuterna inann du går och lägger dig och försök införliva det i din kvällsrutin som en viktig ritual före läggdags. ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. [Hämta](https://smart.link/5deaab27fce3c)  ### Gå med i Nike Training Club Få tillgång till våra världsledande experter och tränare som kan hjälpa dig att hålla dig frisk och aktiv. 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