mrt 30

Slaapritme

In 2017 ging de nobelprijs voor geneeskunde naar 3 wetenschappers die onderzoek naar het slaapritme en de biologische klok hebben gedaan. De biologische klok dirigeert golvende processen die verlopen in het ritme van dag en nacht: uiteenlopend van lichaamstemperatuur, bloeddruk en de hormoonafgifte tot de alertheid en het slaap-waakritme. Als slaapfysiotherapeut zoek ik naar factoren, dus ook het slaapritme, die van invloed zijn op de kwaliteit van slaap. Met als doel de slaap van mensen te optimaliseren.

Voor de uitvinding van de gloeilamp van Thomas Edison (de uitvinder van de gloeilamp) sliepen wij gemiddeld 9,5 uur per nacht. In de 20e eeuw, na de uitvinding van dit kunstmatige licht nog maar 8 uur. Sinds de opkomst van het blauwe licht, dat we voornamelijk te danken hebben aan Bill Gates en Steve Jobs, slapen we gemiddeld nog maar 7 uur per nacht. Onder de Nederlandse bevolking slaapt 45% structureel te weinig, die de kans op gezondheidsproblemen (hartfalen, gewichtstoename, beroerte, etc.) doen toenemen. Het belang van een goede nachtrust en slaapritme mag dan ook hoger op de gezondheidsagenda van Nederland geplaatst worden. Maar hoe herkent u de signalen van te weinig slaap?

Afbeelding uit de presentatie van het Nobelcomité

Signalen van te weinig slaap

Vermoeidheid zowel ’s ochtends als overdag is een eerste indicator voor te weinig slaap. Daarnaast verminderd het de concentratie en reactietijd. Het is lastiger om de aandacht erbij te houden op bijvoorbeeld het werk en tijdens het autorijden. Mensen die te weinig slapen hebben vaker last van somberheid en zijn sneller prikkelbaar. Ook fysieke klachten zoals spierpijn, hoofdpijn, misselijkheid en duizeligheid spelen vaker op bij te weinig slaap. Uiteraard wordt te weinig slaap gekenmerkt door het voortdurend gapen.

Meetgegevens

Als slaapfysiotherapeut krijg ik inzicht in het slaapritme van personen. Uit deze gegevens kan ik vaststellen dat personen die vroeg naar bed gaan tussen 21:00-23:00 gemiddeld 8 uur en 20 minuten in bed liggen en de personen die tussen 23:00-02:00 naar bed gaan gemiddeld 7 uur en 10 minuten in bed liggen. Voornamelijk de doelgroep die laat naar bed gaan, meestal avondmensen, komen in de problemen wat betreft de duur van hun slaap. De voorgeschreven aantal uren slaap ligt tussen de 7 en 9 uur. Deze doelgroep zou advies moeten krijgen in hoe zij de slaapomstandigheden kunnen optimaliseren om toch tot voldoende slaap te komen.

Daarnaast zien wij uit de data dat mensen in het weekend 3 kwartier langer slapen dan doordeweeks. Er lijkt een tendens ontstaan waarin het weekend gebruikt wordt om de behoefte van slaap in te halen. De slaapschuld die doordeweeks opgebouwd wordt is vaak niet in één weekend te verhelpen. Maar welke adviezen zijn er nu te geven aan mensen die te weinig slapen of in het weekend hun slaap proberen in te halen?

Adviezen

Het is van belang om te weten dat een vast slaapritme invloed heeft op de kwaliteit van slaap en de gezondheid van mensen. Met het bijhouden van een slaapdagboek of een SlaapID-meting / sleeptracker kan inzicht verkregen worden in jouw eigen slaapritme. In het algemeen kunnen de volgende adviezen gegeven worden betreft het slaapritme:

1) Regelmaat: Een regelmatig slaapritme zowel doordeweeks als in het weekend aanhouden. Probeer een slaapschuld dat doordeweeks wordt opgebouwd te voorkomen.

2) Powernap: Te weinig slaap gehad ’s nachts? Doe een powernap van 20-30 minuten en uiterlijk voor 14:00 uur.

3) De avondwekker: Zet een wekker een half uur voordat je naar bed gaat. Stop dan ook de activiteiten waar je mee bezig bent en start de avondrituelen (douchen, tanden poetsen, boek lezen) om naar bed te gaan.

4) Beweging: Voor de avondmensen die moeite hebben om vroeger in slaap te vallen, verplicht jezelf tot een half uur intensief te bewegen op een dag. De fysieke vermoeidheid zal het je makkelijker maken eerder in slaap te vallen. NB: behoed jezelf om anderhalf uur voorafgaand aan het slapen intensief te sporten.

5) Blauw licht: Vermijd blauw licht (tablets, telefoons en televisies) 2 uur voor het slapengaan, dit remt de melatonineproductie, ons slaaphormoon.

6) Temperatuur: ’s avonds daalt de lichaamstemperatuur, bij het kouder worden voor het slapengaan hoort meestal een “rilmoment” dat is het tijdstip om naar bed te gaan.

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