{"id":8766,"date":"2023-01-19T13:22:16","date_gmt":"2023-01-19T12:22:16","guid":{"rendered":"https:\/\/luciacare.com\/?p=8766"},"modified":"2023-05-09T11:16:49","modified_gmt":"2023-05-09T09:16:49","slug":"vinter-foraar-2023","status":"publish","type":"post","link":"https:\/\/luciacare.com\/en\/blog\/issue\/vinter-foraar-2023\/","title":{"rendered":"Vinter\/for\u00e5r 2023"},"content":{"rendered":"
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REPOWER YOURSELF IN<\/strong><\/h3>\n\n\n\n

YOUR INNER GARDEN<\/h1>\n<\/div>\n\n\n\n
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VINTER & FOR\u00c5R 2023 UDGAVE<\/p>\n\n\n\n

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ALMANAK<\/h3>\n\n\n\n

Power of Winter<\/h2>\n\n\n\n
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Vintersolen er en sj\u00e6lden g\u00e6st p\u00e5 nordiske breddegrader, men det g\u00e5r allerede den rigtige vej. For hver dag, der g\u00e5r, tiltager dagen med lidt mere end tre minutter. Og frem mod j\u00e6vnd\u00f8gn i marts vender lyset for alvor tilbage.<\/p>\n\n\n\n

Hvis vinterm\u00f8rket f\u00f8les helt sort, s\u00e5 t\u00e6nk p\u00e5, at m\u00f8rket faktisk er en foruds\u00e6tning for en god nats s\u00f8vn. Det stimulerer produktionen af s\u00f8vnhormon i kroppen, og derfor er det ogs\u00e5 naturligt at have behov for at sove mere om vinteren. Modsat d\u00e6mper lyset kroppens produktion af s\u00f8vnhormon og v\u00e6kker energien til at v\u00e5gne. Vores s\u00f8vnbehov varierer, men naturen hj\u00e6lper os alle, n\u00e5r vi indretter vores d\u00f8gnrytme efter \u00e5rstiden.<\/p>\n<\/div>\n<\/div>\n\n\n\n

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I denne udgave af \u2019Your Inner Garden\u2019 kan du l\u00e6se, hvorfor en god nats s\u00f8vn er s\u00e5 vigtig for vores sundhed. Vi kaster ogs\u00e5 et forklarende lys over, hvordan s\u00f8vnproblemer p\u00e5virker stress og omvendt.<\/p>\n\n\n\n

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Happy reading!<\/p>\n\n\n\n

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SELF-CARE<\/h3>\n\n\n\n

Shortcut to deeper sleep<\/h2>\n\n\n\n
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Yoga nidra means \"yogic sleep.\" It is a meditative practice that brings you into a state of complete relaxation\u2014a place between being awake and sleeping. Yoga nidra is an effective technique for reducing stress, releasing tension in the body, and calming the mind.<\/p>\n<\/div>\n<\/div>\n\n\n\n

Through yoga nidra, we can relearn the ability for deeper relaxation. When the body is relaxed, everything functions better in the body. We think better. Our energy levels and hormonal system are more in balance. And we achieve deeper and better sleep more easily.<\/p>\n\n\n\n

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Find peace with yoga nidra<\/strong><\/h4>\n\n\n\n

This calming yoga nidra session (15 minutes) will guide you to achieve deeper sleep. Listen to yoga nidra in bed before sleep or anytime during the day you need to relax. Simply let go and go with the flow.<\/p>\n\n\n<\/div>\n\n\n\n

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INTEGRATIVE MEDICINE<\/h3>\n\n\n\n

Zzz \u2013 We can't live without sleep <\/strong><\/h2>\n\n\n\n

In the old days, long before electricity existed, people went to bed when the sun went down. They slept and often woke up in the middle of the night, where they talked to each other, made love, prayed, and reflected on the course of life. Then they fell asleep again and slept until the sun rose.<\/p>\n\n\n\n

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Sleep stages<\/h2>\n\n\n\n
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\ud83d\udca4 A sleep cycle has different stages:<\/strong> Light sleep, deep sleep, and REM sleep. From light sleep, we transition into deep sleep, which is followed by a short period of REM sleep. From here, sleep becomes light again.<\/p>\n\n\n\n

\ud83d\udca4 The first period of REM sleep is short.<\/strong> As the night progresses, you will have longer phases of REM sleep and less deep sleep. The first part of the night is when deep sleep is active and crucial for your recovery. This is when the brain flushes out what it doesn't need, and the immune system forms new cells. Deep sleep is reduced by stress and if you go to bed too late. The hours between 10 PM and midnight are important.<\/p>\n\n\n\n

\ud83d\udca4 A full sleep cycle lasts 90-110 minutes<\/strong>. You should ideally have five sleep cycles. Adults need 7-9 hours of sleep each night. Women often need a little more, as gender differences can play a role.<\/p>\n\n\n\n

\ud83d\udca4 Too little sleep affects dream sleep. <\/strong>When we dream, our subconscious mind processes our emotional life. Therefore, some people may become irritable with a pronounced tendency toward bad moods or anger if they sleep too little.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

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What is chronic insomnia?<\/strong><\/h4>\n\n\n\n

Over 600,000 Danes suffer from chronic sleep problems. Chronic sleep difficulties are characterized by having trouble falling asleep or waking up after more than 30 minutes for more than three days a week, for a period of over three months.<\/p>\n\n\n\n

Most people experience short-term sleep problems due to temporary stress, overload, worries, grief, or similar issues. This is not dangerous, but a reminder that the system is overloaded.<\/p>\n<\/div>\n\n\n\n

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Follow your inner clock and sleep better<\/h2>\n<\/div>\n<\/div>\n\n\n\n

Inside your brain, there's a small clock that tells your body when it's time for bed and time to wake up, eat, and be active before relaxing again. Biologically, our cycles are controlled by two factors: sleep pressure and circadian rhythm, which together regulate the depth and duration of sleep.<\/p>\n\n\n\n

Sleep pressure helps the body maintain a balance between the right amount of sleep and wakefulness over time. Sleep pressure increases the longer you have been awake. It is influenced by, among other things, how well we slept the night before and how physically active we are. 16 hours of wakefulness and an active lifestyle create good sleep pressure.<\/p>\n\n\n\n

The circadian rhythm and the body's rhythms are controlled by a collection of nerve cells in the brain called the internal clock. A number of signaling substances and hormones are responsible for whether we feel awake, and others, such as melatonin, influence us becoming sleepy.<\/p>\n\n\n\n

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The Natural Sleep Cycle<\/strong><\/h4>\n\n\n\n

Darkness activates the production of melatonin, which is the body's sleep hormone, helping us feel tired and fall asleep. Melatonin levels are highest at night and lowest during the day. It's important to get daylight in the morning to stop melatonin production.<\/p>\n\n\n\n

As we use energy throughout the day, the neurotransmitter adenosine accumulates in the brain. Adenosine helps to increase sleep pressure, making us more and more tired. It is important that adenosine is excreted from the brain \u2013 and this happens during a good and sufficient night's sleep, so that we feel well-rested in the morning. If we don't get enough sleep, we accumulate adenosine in the brain, and we feel tired and sluggish.<\/p>\n\n\n\n

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What happens when we sleep?<\/strong><\/h4>\n\n\n\n