{"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":"det-borjar-inte-i-sangen-det-borjar-i-loppet-av-dagen","status":"publish","type":"post","link":"https:\/\/luciacare.com\/sv\/blog\/integrativ-medicin\/det-starter-ikke-i-sengen-det-starter-i-loebet-af-dagen\/","title":{"rendered":"Det b\u00f6rjar inte i s\u00e4ngen \u2013 det b\u00f6rjar under dagen"},"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=\"Det b\u00f6rjar inte i s\u00e4ngen - det b\u00f6rjar under dagen\" 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\">Det b\u00f6rjar inte i s\u00e4ngen - det b\u00f6rjar under dagen<\/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>Hur m\u00e5r du egentligen \u2013 s\u00e5d\u00e4r helt innerst inne, bakom prestationerna, \u00f6verskottet och det prydliga yttre?<\/strong><\/em><\/p><p>I Bliv hele dig m\u00f6ts l\u00e4kare och Lucia Care-grundare Nanna Kirkebjerg och Lucia Care-partner S\u00f8ren Bregendal i samtal om det som verkligen st\u00e4rker oss \u2013 fysiskt, k\u00e4nslom\u00e4ssigt och m\u00e4nskligt.<\/p><p>S\u00f6mnen b\u00f6rjar inte n\u00e4r du l\u00e4gger dig i s\u00e4ngen. Den b\u00f6rjar timmar tidigare \u2013 i hur du lever din dag. Om kroppen aldrig f\u00e5r pauser, hur ska den d\u00e5 l\u00e4ra sig att sl\u00e4ppa taget? I avsnitt 3 pratar vi om kopplingen mellan dag och natt \u2013 och hur din s\u00f6mnkvalitet i h\u00f6g grad beror p\u00e5 de signaler du skickar till nervsystemet under dagen.<\/p><p>F\u00f6r att kunna somna beh\u00f6ver vi aktivera det parasympatiska nervsystemet \u2013 det system som lugnar, slappnar av och \u00e5terh\u00e4mtar. Men m\u00e5nga av oss lever med en konstant press p\u00e5 det motsatta: det sympatiska, stressaktiverande systemet.<\/p><p><strong>Det goda \u00e4r<\/strong>Du beh\u00f6ver inte tillbringa timmar med yoga eller meditation. Det handlar om sm\u00e5 \u201cavstressande \u00f6ar\u201d under dagen \u2013 mikropauser, d\u00e4r du uppm\u00e4rksammar dig sj\u00e4lv och din kropp. Bara 1 minut med varmt vatten rinnande \u00f6ver h\u00e4nderna och djupa andetag kan r\u00e4cka f\u00f6r att skapa en positiv omstart.<\/p><p>Exempel fr\u00e5n avsnittet:<\/p><ul><li>Djup andning aktiverar vagusnerven, som skickar lugnande signaler till hela kroppen.<\/li><li>V\u00e4rme, ber\u00f6ring och natur \u00e4r naturliga \u201cpaussignaler\u201d till nervsystemet.<\/li><li>Sm\u00e5 rutiner i det dagliga stressiga liv \u2013 som 10 djupa, medvetna andetag flera g\u00e5nger om dagen \u2013 kan hj\u00e4lpa kroppen att sl\u00e4ppa sp\u00e4nningar och ladda om, innan du g\u00e5r vidare.<\/li><\/ul><p>\u201cVi beh\u00f6ver respektera dygnsrytmen och skapa lugn och pauser under dagen f\u00f6r att kunna sova gott\u201d, s\u00e4ger Nanna. Och rytm skapar vi med pauser.<\/p><p>\u00c5terh\u00e4mtning \u00e4r inte bara lyx. Det \u00e4r en naturlig f\u00f6rberedelse f\u00f6r ett gott liv. Och f\u00f6r god s\u00f6mn.<\/p><p>\u00a0<\/p><p>Lyssna p\u00e5 avsnittet p\u00e5 <a href=\"https:\/\/open.spotify.com\/episode\/2CovzmTuRZz6skHws9LxIE?si=QEzY5pOgTT2mc5T1WVdiFg\">Spotify<\/a> eller <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\">\u00c4ppelpoddar<\/a>.<\/p><p><strong><em>Hur kan du skapa sm\u00e5 \u00f6ar av lugn i din dag \u2013 och ge s\u00f6mnen b\u00e4ttre f\u00f6ruts\u00e4ttningar, l\u00e5ngt innan du tr\u00e4ffar kudden?<\/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\u00f6mnen b\u00f6rjar timmar innan \u2013 i hur du lever din dag. Om kroppen aldrig f\u00e5r pauser, hur ska den d\u00e5 l\u00e4ra sig att sl\u00e4ppa taget?<\/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\/sv\/wp-json\/wp\/v2\/posts\/35336","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/users\/1961"}],"replies":[{"embeddable":true,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/comments?post=35336"}],"version-history":[{"count":6,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/posts\/35336\/revisions"}],"predecessor-version":[{"id":37372,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/posts\/35336\/revisions\/37372"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/media\/37360"}],"wp:attachment":[{"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/media?parent=35336"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/categories?post=35336"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/luciacare.com\/sv\/wp-json\/wp\/v2\/tags?post=35336"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}