Gode råd om søvn![]() Der findes mange velmenende råd om søvn, men mange af rådene mangler dokumentation. Nedenfor giver vi 6 gode råd til, hvordan man bedre kan falde i søvn og opnå en god døgnrytme og søvnkvalitet. Rådene er baseret på resultater af videnskabelige studier. Referencer: GC Brainard, BA Richardson, TS King og RJ Reiter. 1984. The influence of different light spectra on the suppression of pineal melatonin content in the Syrian hamster. Brain Research 294: 333-339 J Phipps-Nelson, JR reman, LJM Schlangen, SMW Rajaratnam. 2010. Blue light exposure reduces objective measures of sleepiness during prolonged nighttime performance testing. Chronobiology International 26: 891-912, doi:10.1080/07420520903044364 C Cabochon , S Frey, D Anders, J Späti, M Bues, A Pross, R Mager, A Wirz-Justice, O Stefani. 2011.Evening exposure to a light-emitting diodes (LED)-backlit computer screen affects circadian physiology and cognitive performance. Journal of Applied Physiology 110:1432-1438. Doi: 10.1152/japplphysiol.00165.2011 S van der Lely, S Frey, C Garbazza, A Wirth-Justice, OG Jenni, R Steiner, S Wolf, C Cabochon, W Bromindt, C Schmidt. 2015. Blue blocker glasses as a counter measure for alerting effects of evening light-emitting diode screen exposure in male teenangers. Journal of Adolescent Health 56: 113-119. Doi: 10.1016/j.jadohealth.2014.08.002 Fredholm BB, Bättig K, Holmén J, Nehlig A, Zvartau EE (1999). "Actions of caffeine in the brain with special reference to factors that contribute to its widespread use". Pharmacol. Rev. 51: 83–133 Caffeine. https://www.drugbank.ca/drugs/DB00201#pharmacology. Strøm-Teisen P, Zukowska D, Warlock P, Wyon DP. 2016. The effects of bedroom air quality on sleep and next day performance. Indoor Air 26: 679-686. Doi 10.1111/ina.12254 Vitiello MV. 1997. Sleep, alcohol and alcohol abuse. Addiction Biology 2:151-158. DOI: 10.1080/13556219772697 |