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Råd for bedre søvn

Ved søvnproblemer kan enkle livsstilsråd være til hjelp.

Søvn og forkjølelse
Illustrasjonsfoto

Sist oppdatert:

22. juni 2022

Enkle livsstilsråd kan bedre søvnen til oss alle, men ved etablert insomni - søvnløshet - er dette som regel utilstrekkelig behandling. Ikke-medikamentell behandling i form av kognitiv atferdsterapi virker klart best på vedvarende søvnproblemer, men om man ikke legger til rette for god søvn er det heller ikke enkelt å nå til mål med kognitiv atferdsterapi. 

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Generelt

Det finnes mange årsaker til søvnløshet eller forstyrret søvn. Man skiller vanligvis mellom to hovedgrupper.

  1. Den første gruppen er den hvor det ikke kan finnes noen ytre årsak. Man finner ingen underliggende sykdom eller ytre faktor som forklarer vedvarende søvnløshet.
  2. Den andre gruppen kalles komorbid søvnløshet. Komorbid betyr at flere tilstander finnes side om side. Søvnløsheten eksisterer sammen med en sykdom, og kombinasjonen gjør at de kan forverre hverandre. Det mest typiske er depresjon og insomni. Var det insomnien som utløste depresjonen, eller var det depresjonen som utløste insomnien? Andre årsaker kan være leggkramper om natta, polypper i nesa og pustevansker om natta. Smerter, medisiner eller andre ytre forhold kan forstyrre søvnen. Rekken av mulige årsaker er lang. Slike årsaker kan utløse søvnproblemer, men søvnproblemene forsvinner i liten grad om årsakene fjernes. Har årsaker ført til etablering av en kronisk insomni, må også insomnien behandles som en selvstendig tilstand. 
  • Normal varighet av søvn
    • For ungdom mellom 14 til 17 år anbefales gjerne åtte til ti timer søvn hver natt.
    • En voksen person trenger vanligvis i gjennomsnitt cirka syv timer søvn hver natt.
    • Dersom man fungerer bra om dagen, det vil si ikke føler seg trett og presterer normalt, er det unødvendig å behandle søvnen - uavhengig av hvor mye man sover. For de aller fleste er 6 timers nattesøvn et minimum. 

 Søvnhygieniske råd er særlig til hjelp for å unngå å utvikle insomni, og er en forutsetning om man skal behandle bort tilstanden.

Dette dokumentet er basert på det profesjonelle dokumentet Insomni . Referanselisten for dette dokumentet vises nedenfor

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