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Hulshof: ‘Slaap soort natuurlijke doping’

ZAANSTAD- Honderden mensen hebben in de maand september meegedaan aan het Grote Nederlandse Slaapexperiment, een challenge om meer bewustzijn omtrent slaap te creëren. Mede-initiator en ‘Slaapfysio’ Hidde Hulshof legt uit dat het belang van slaap nog altijd op grote schaal wordt onderschat.

Het is een thema dat ook terugkomt in het topsportontwikkelingsprogramma van de AZ Jeugd, waarin wordt getracht bij spelers een mindset te creëren waarmee zij hun leefstijl serieus nemen.

Drie weken lang elke nacht acht uur slapen. Deelnemers van het op 9 september gestarte Grote Nederlandse Slaapexperiment wacht een op papier eenvoudige missie, maar volgens Hulshof is het voor veel mensen zo simpel nog niet. “Het CBS heeft gemeten dat zestig procent van de Nederlanders niet tevreden zijn over hun slaapkwaliteit en dat 24 procent slaapproblemen heeft. Mensen weten niet goed hoe ze ermee om moeten gaan.”

AFAS Traningscomplex AZ

Slaaptember

De bewustwording omtrent het belang van slaap neemt voorzichtig toe. “Maar het is nog niet genoeg”, weet Hulshof, die regelmatig kennis uitwisselt met AZ en in het verleden een testpilot deed met spelers van de club. “In een goede lifestyle wordt veel gekeken naar beweging en voeding, maar voor slaap is minder aandacht. Met onder meer Slaaptember proberen we het onderwerp meer op de kaart te zetten – bijvoorbeeld met workshops in beddenwinkels – maar dat is dit jaar met corona lastig te organiseren. Zo kwamen we op het idee voor het slaapexperiment.”

Fysio

“Deelnemers vullen aan het begin en na afloop van het experiment een vragenlijst in en worden gemonitord. Zij ervaren zo welk effect acht uur slapen heeft en verbeteren mogelijk hun slaapgewoonten. Ze kunnen ook bij ons aankloppen voor vragen en tips. Wij geven advies in zowel het gedragsmatige als fysieke gedeelte van slaap. In mijn werk als slaapfysiotherapeut ga ik met de cliënt op zoek naar een oorzaak van de klachten, wat te maken kan hebben met de houding waarin je in bed ligt of de relatie tussen iemands fysieke bouw en het slaapmateriaal.”

Alerter

Hulshof krijgt al flink wat positieve reacties van deelnemers. Het verbaast hem niet, want hij weet vanuit zijn vakgebied hoe belangrijk dit kan zijn. “Je wordt er alerter van en kunt je beter focussen, je onthoudt dingen beter en je hebt een lagere kans op gezondheidsklachten. Het is overigens ook geen rocket science: wie een korte nacht gehad heeft, merkt dat doorgaans wel aan zijn lichaam.”

Natuurlijke doping

Dit geldt voor de ‘gewone man’, maar is voor topsporters des te belangrijker. “Uit diverse onderzoeken blijkt dat voor topsporters niet acht maar negen uur slaap aan te raden is. Dat heeft een positieve invloed op je concentratievermogen en verlaagt de kans op blessures flink. Net als voeding is slaap essentieel in het programma van een topsporter. Het is eigenlijk een natuurlijk soort doping, want ook in de aanmaak van groeihormonen en spieren speelt het een belangrijke rol.”

Ronaldo

Dat laatste wordt beaamd door Bart Heuvingh, topsportbegeleider in de AZ Jeugdopleiding. “Slaap is de belangrijkste vorm van herstel. Wie wel hard traint, maar zijn slaap niet serieus neemt, voorkomt dat de training een optimaal effect heeft. Op die manier zit je dus je eigen ontwikkeling in de weg. Niet voor niets zegt Cristiano Ronaldo dat hij slaap heel serieus neemt om goed te presteren.”

Schotpercentages

Wie dagelijks circa negen uur slaap pakt, gaat dat volgens Hulshof dan ook merken aan zijn prestaties. “Onder basketballers zijn de schotpercentages en sprintsnelheden gemeten. Daaruit bleek dat sporters die langer slapen beter presteren. Dat kan echt tot tien procent beter zijn, een groot verschil.”

Slaapbril

Naast de duur is ook de slaapkwaliteit belangrijk. Hulshof kan hierbij helpen door naar het fysieke aspect te kijken, Heuvingh zoekt meer naar verbeteringen op gedragsmatig vlak: “Zo kun je een uur voor het slapen een afremuurtje inbouwen waarin je niet meer op je telefoon zit. Doe liever rustige dingen zoals een boek lezen of een podcast luisteren en zet eventueel een slaapbril op. Die filtert blauw licht, zodat de melatonine-aanmaak ’s avonds op gang blijft. Dit is het hormoon waarvan je slaap krijgt. Ook is het belangrijk dat de temperatuur in je slaapkamer goed is (rond de 18 graden) en het zo donker mogelijk is.”

conservatief

Ondanks de wetenschappelijk bewezen voordelen van voldoende slaap, merkt Hulshof dat vanuit de voetballerij vaak nog terughoudend wordt gereageerd. “Het is een conservatieve wereld, terwijl voetballers zelf vaak wel geïnteresseerd in zijn. Denk aan jonge spelers die het eerste team willen halen en elke kans aangrijpen om beter te worden. Heel cool om te zien, maar ik vind wel dat meer clubs hier iets mee moeten doen. Als organisatie moet je ervoor zorgen dat spelers optimaal gefaciliteerd worden in een topsportklimaat en daar is slaap een onmisbaar onderdeel van.”

Samenwerken met experts

Heuvingh is blij met de uitwisseling van kennis met een deskundige als Hulshof. “Wij voorzien graag onze spelers van de juiste informatie en tips. Om dat waar te maken is het essentieel dat we samenwerken met experts op verschillende gebieden. Slaap is een van de gebieden die absoluut niet over het hoofd gezien mogen worden in topsport en daarom waarderen wij de samenwerking met Hidde heel erg.”

Foto’s: Ed van de Pol / edvandepol.nl

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