{"id":35336,"date":"2025-10-13T17:59:07","date_gmt":"2025-10-13T15:59:07","guid":{"rendered":"https:\/\/luciacare.com\/?p=35336"},"modified":"2026-05-27T17:17:39","modified_gmt":"2026-05-27T15:17:39","slug":"it-doesnt-start-in-bed-it-starts-during-the-day","status":"publish","type":"post","link":"https:\/\/luciacare.com\/en\/blog\/integrativ-medicin\/det-starter-ikke-i-sengen-det-starter-i-loebet-af-dagen\/","title":{"rendered":"It doesn't start in bed \u2013 it starts during the day"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"35336\" class=\"elementor elementor-35336\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"has_ae_slider elementor-element elementor-element-42f693d e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"42f693d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-418bcd0 elementor-widget elementor-widget-image\" data-id=\"418bcd0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31.jpg\" class=\"attachment-full size-full wp-image-37360\" alt=\"It doesn&#039;t start in bed - it starts during the day.\" srcset=\"https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31.jpg 1200w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-600x400.jpg 600w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-1024x683.jpg 1024w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-768x512.jpg 768w, https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/31-18x12.jpg 18w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-384664d e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"384664d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c3114b2 elementor-widget elementor-widget-heading\" data-id=\"c3114b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">It doesn't start in bed - it starts during the day.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-dc0cbb6 e-con-full e-flex ae-bg-gallery-type-default e-con e-child\" data-id=\"dc0cbb6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7d9fa6 elementor-widget elementor-widget-spacer\" data-id=\"b7d9fa6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-29fa7c1 e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"29fa7c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ebe38f2 elementor-widget elementor-widget-text-editor\" data-id=\"ebe38f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><em><strong>How are you, really \u2013 deep down inside, behind the achievements, the surplus energy, and the polished exterior?<\/strong><\/em><\/p><p>In Bliv hele dig, meet doctor and Lucia Care founder Nanna Kirkebjerg and Lucia Care partner S\u00f8ren Bregendal for conversations about what truly strengthens us \u2013 physically, emotionally, and humanly.<\/p><p>Sleep doesn't start when you get into bed. It starts hours before \u2013 in the way you live your day. If the body never gets breaks, how is it supposed to learn to let go? In episode 3, we talk about the connection between day and night \u2013 and how your sleep quality largely depends on the signals you send to your nervous system throughout the day.<\/p><p>In order to fall asleep, we need to activate the parasympathetic nervous system \u2013 the system that calms, relaxes, and restores. But many of us live with constant pressure on the opposite: the sympathetic, stress-activating system.<\/p><p><strong>The good is<\/strong>You don't need to spend hours on yoga or meditation. It's about small \u201cdestress islands\u201d throughout the day \u2013 micro-breaks where you remember yourself and your body. Just 1 minute with warm water running over your hands and deep breaths can be enough for a positive reset.<\/p><p>Examples from the episode:<\/p><ul><li>Deep breathing activates the vagus nerve, which sends calming signals throughout the body.<\/li><li>Warmth, touch, and nature are natural \u201cpause signals\u201d for the nervous system.<\/li><li>Small routines in everyday busy life \u2013 like 10 deep, conscious breaths several times a day \u2013 can help the body release tension and recharge before you move on.<\/li><\/ul><p>\u201cWe need to respect our circadian rhythm and create calm and breaks during the day to be able to sleep well,\u201d says Nanna. And we create rhythm with breaks.<\/p><p>Restitution is not just a luxury. It is a natural preparation for the good life. And for good sleep.<\/p><p>\u00a0<\/p><p>Listen to the section on <a href=\"https:\/\/open.spotify.com\/episode\/2CovzmTuRZz6skHws9LxIE?si=QEzY5pOgTT2mc5T1WVdiFg\">Spotify<\/a> or <a href=\"https:\/\/podcasts.apple.com\/dk\/podcast\/s%C3%B8vn-er-kroppens-helt-store-healer-hvor-godt-sover-du\/id1830450061?i=1000730132901&amp;l=da\">Apple Podcasts<\/a>.<\/p><p><strong><em>How can you create small islands of calm in your day \u2014 and improve the conditions for sleep, long before you hit the pillow?<\/em><\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-6bb7edd e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"6bb7edd\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b7893d1 elementor-widget elementor-widget-spacer\" data-id=\"b7893d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-3ff1c01 e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"3ff1c01\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-05639ac elementor-widget elementor-widget-image\" data-id=\"05639ac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/luciacare.com\/wp-content\/uploads\/2025\/10\/Blog-billede.jpg\" title=\"\" alt=\"\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"has_ae_slider elementor-element elementor-element-35d36b4 e-flex e-con-boxed ae-bg-gallery-type-default e-con e-parent\" data-id=\"35d36b4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-751491e elementor-widget elementor-widget-spacer\" data-id=\"751491e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>S\u00f8vnen starter timer f\u00f8r &#8211; i den m\u00e5de, du lever din dag p\u00e5. Hvis kroppen aldrig f\u00e5r pauser, hvordan skal den s\u00e5 l\u00e6re at give slip?<\/p>","protected":false},"author":1961,"featured_media":37360,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[292],"tags":[],"class_list":["post-35336","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-integrativ-medicin"],"acf":[],"_links":{"self":[{"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/posts\/35336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/users\/1961"}],"replies":[{"embeddable":true,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/comments?post=35336"}],"version-history":[{"count":6,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/posts\/35336\/revisions"}],"predecessor-version":[{"id":37372,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/posts\/35336\/revisions\/37372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/media\/37360"}],"wp:attachment":[{"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/media?parent=35336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/categories?post=35336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luciacare.com\/en\/wp-json\/wp\/v2\/tags?post=35336"}],"curies":[{"name":"WordPress","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}