{"id":346861,"date":"2025-06-12T10:15:08","date_gmt":"2025-06-12T08:15:08","guid":{"rendered":"https:\/\/atena.sk\/blog\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/"},"modified":"2025-06-12T10:18:05","modified_gmt":"2025-06-12T08:18:05","slug":"en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/","title":{"rendered":"En guide till vilsam s\u00f6mn: Skapa en lugnande kv\u00e4llsrutin f\u00f6r seniorer"},"content":{"rendered":"\n<p>En god natts s\u00f6mn \u00e4r viktig f\u00f6r alla. F\u00f6r seniorer \u00e4r det s\u00e4rskilt viktigt f\u00f6r h\u00e4lsan och det allm\u00e4nna v\u00e4lbefinnandet. S\u00f6mn av god kvalitet bidrar till att f\u00f6rb\u00e4ttra minnet, hum\u00f6ret och den allm\u00e4nna fysiska h\u00e4lsan. En konsekvent och lugnande kv\u00e4llsrutin kan g\u00f6ra stor skillnad. Den signalerar till kroppen och sinnet att det \u00e4r dags att sakta ner och f\u00f6rbereda sig f\u00f6r vila.    <\/p>\n\n<!--more-->\n\n<h2 class=\"wp-block-heading\"><strong>Kraften i schemat<\/strong><\/h2>\n\n<p>Ett regelbundet s\u00f6mnschema \u00e4r grunden f\u00f6r en h\u00e4lsosam rutin. Att g\u00e5 och l\u00e4gga sig och stiga upp vid samma tid varje dag hj\u00e4lper till att reglera kroppens inre klocka. Det g\u00f6r det l\u00e4ttare att somna p\u00e5 kv\u00e4llen och att vakna utvilad. H\u00e5ll dig till detta schema \u00e4ven p\u00e5 helgerna. Konsekvens f\u00f6rst\u00e4rker den naturliga s\u00f6mn- och vakenhetscykeln.    <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Skapa en lugn plats att sova p\u00e5<\/strong><\/h2>\n\n<p>Milj\u00f6n i sovrummet spelar en stor roll f\u00f6r s\u00f6mnkvaliteten. G\u00f6r rummet till en fridfull fristad. H\u00e5ll det svalt, m\u00f6rkt och tyst. M\u00f6rkl\u00e4ggningsgardiner kan blockera distraherande ljus. En generator f\u00f6r vitt brus kan maskera ljud som kan st\u00f6ra s\u00f6mnen. Se till att s\u00e4ngen och kuddarna \u00e4r bekv\u00e4ma och ger st\u00f6d. Ett st\u00e4dat och rensat rum bidrar ocks\u00e5 till en k\u00e4nsla av lugn.      <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Avslappningsaktiviteter f\u00f6re s\u00f6mnen<\/strong><\/h2>\n\n<p>Att slappna av f\u00f6re s\u00e4ngg\u00e5endet underl\u00e4ttar \u00f6verg\u00e5ngen till s\u00f6mn. Undvik stimulerande aktiviteter som att titta p\u00e5 nyheterna eller anv\u00e4nda datorn. V\u00e4lj ist\u00e4llet lugnande aktiviteter. Att l\u00e4sa en bok, lyssna p\u00e5 lugnande musik eller ta ett varmt bad kan hj\u00e4lpa kroppen att slappna av. Mjuka stretch- eller djupandnings\u00f6vningar kan ocks\u00e5 lindra sp\u00e4nningar och f\u00f6rbereda kroppen f\u00f6r vila.    <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Medvetet \u00e4ta och dricka<\/strong><\/h2>\n\n<p>Vad seniorer \u00e4ter och dricker p\u00e5 kv\u00e4llen kan p\u00e5verka deras s\u00f6mn. Det \u00e4r b\u00e4st att undvika stora m\u00e5ltider precis f\u00f6re s\u00e4ngg\u00e5endet. Tung eller kryddstark mat kan orsaka obehag och halsbr\u00e4nna. Koffein och alkohol b\u00f6r ocks\u00e5 undvikas timmarna f\u00f6re s\u00e4ngg\u00e5endet. Ett l\u00e4tt mellanm\u00e5l, t.ex. en banan eller en liten sk\u00e5l havregrynsgr\u00f6t, kan vara ett bra val om hungern s\u00e4tter in. En varm, koffeinfri dryck, t.ex. \u00f6rtte, kan vara mycket lugnande.     <\/p>\n\n<p>En god natts s\u00f6mn \u00e4r en viktig del av ett h\u00e4lsosamt och lyckligt liv. Att skapa en lugnande kv\u00e4llsrutin kr\u00e4ver lite anstr\u00e4ngning, men f\u00f6rdelarna \u00e4r avsev\u00e4rda. <\/p>\n\n<p>P\u00e5 <a href=\"https:\/\/atena.org\">Athena <\/a>f\u00f6rst\u00e5r vi vikten av v\u00e4lbefinnande f\u00f6r seniorer. En god natts s\u00f6mn \u00e4r avg\u00f6rande f\u00f6r att de v\u00e5rdgivare och anh\u00f6rigv\u00e5rdare som vi f\u00f6rmedlar till familjer ska h\u00e5lla sig fr\u00e4scha och redo att ge b\u00e4sta m\u00f6jliga st\u00f6d. Om du letar efter engagerade och utvilade v\u00e5rdgivare, kontakta oss f\u00f6r att hitta den perfekta l\u00f6sningen f\u00f6r din familjs behov.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>En konsekvent kv\u00e4llsrutin \u00e4r nyckeln till att f\u00f6rb\u00e4ttra s\u00f6mnen hos seniorer. V\u00e5r artikel ger enkla tips f\u00f6r att skapa ett lugnt och avslappnande schema f\u00f6r s\u00e4ngg\u00e5endet. Fr\u00e5n en lugn sovrumsmilj\u00f6 till medveten matlagning &#8211; l\u00e4r dig hur du kan hj\u00e4lpa dina n\u00e4ra och k\u00e4ra att f\u00e5 den vila de f\u00f6rtj\u00e4nar.  <\/p>\n","protected":false},"author":20,"featured_media":346831,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[805,806],"tags":[],"acf":{"facebookpost":"En god natts s\u00f6mn \u00e4r avg\u00f6rande f\u00f6r v\u00e5ra \u00e4lskade seniorer! \ud83d\ude34 En lugnande kv\u00e4llsrutin kan g\u00f6ra stor skillnad. L\u00e4s v\u00e5r senaste artikel med tips f\u00f6r att skapa ett lugnt slut p\u00e5 dagen. #SeniorCare #S\u00f6mnkvalitet #Kv\u00e4llsrutin   ","popis_socialneho_obrazku":"4 tips f\u00f6r b\u00e4ttre s\u00f6mn f\u00f6r seniorer"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En guide till vilsam s\u00f6mn: Skapa en lugnande kv\u00e4llsrutin f\u00f6r seniorer - Atena blog<\/title>\n<meta name=\"description\" content=\"L\u00e4r dig hur du skapar en bekv\u00e4m och lugnande kv\u00e4llsrutin f\u00f6r seniorer. Uppt\u00e4ck enkla tips f\u00f6r att f\u00f6rb\u00e4ttra s\u00f6mnkvaliteten.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"En guide till vilsam s\u00f6mn: Skapa en lugnande kv\u00e4llsrutin f\u00f6r seniorer - Atena blog\" \/>\n<meta property=\"og:description\" content=\"En lugnande kv\u00e4llsrutin \u00e4r till stor nytta f\u00f6r \u00e4ldre eftersom den f\u00f6rb\u00e4ttrar s\u00f6mnkvaliteten. Viktiga inslag \u00e4r att f\u00f6lja en konsekvent s\u00f6mn- och vakenhetscykel och att skapa en tyst och m\u00f6rk milj\u00f6 f\u00f6r s\u00f6mnen. F\u00f6r att f\u00e5 en mer vilsam natt \u00e4r det ocks\u00e5 viktigt att undvika stimulantia, som koffein, f\u00f6re s\u00e4ngg\u00e5endet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/\" \/>\n<meta property=\"og:site_name\" content=\"Atena blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-12T08:15:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-12T08:18:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-1024x576.jpg\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Skriven av\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minuter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/sv\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"En guide till vilsam s\u00f6mn: Skapa en lugnande kv\u00e4llsrutin f\u00f6r seniorer\",\"datePublished\":\"2025-06-12T08:15:08+00:00\",\"dateModified\":\"2025-06-12T08:18:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/\"},\"wordCount\":528,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"articleSection\":[\"Kunder\",\"Omv\u00e5rdnad\"],\"inLanguage\":\"sv-SE\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/\",\"url\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/\",\"name\":\"En guide till vilsam s\u00f6mn: Skapa en lugnande kv\u00e4llsrutin f\u00f6r seniorer - Atena blog\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/sv\/en-guide-till-vilsam-somn-skapa-en-lugnande-kvallsrutin-for-seniorer\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"datePublished\":\"2025-06-12T08:15:08+00:00\",\"dateModified\":\"2025-06-12T08:18:05+00:00\",\"description\":\"L\u00e4r dig hur du skapar en bekv\u00e4m och lugnande kv\u00e4llsrutin f\u00f6r seniorer. 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