Sain kunnian osallistua Unen SM-kisoihin torstaina 5.4. Radisson Blu Seaside -hotellissa. Kisaajia oli yhdeksän, ja kaikkien meidän palautumista yön aikana mitattiin First beat -mittareilla.
Tulokset paljastettiin aamulla pressitilaisuudessa. Sain tietää olleeni kaikista kisaajista toisiksi huonoin, ja palautumisprosenttini oli vain 16 koko yön aikana. Sitä suuremmalla syyllä vanha pelko nosti jälleen päätään: mitä jos nukun häitä edeltävän yön niin huonosti, että hääpäivä menee aivan harakoille? Väsyneenä olen kiukkuinen ja sen lisäksi itsensä hehkeäksi tunteminen on lähes mahdotonta – ja hääpäivänäni toivoisin kuitenkin voivani olla tyytyväinen ulkonäkööni.
Onneksi saimme Unen SM-kisojen palkitsemistilaisuudessa myös hyviä neuvoja siihen, miten yöunista saa tehtyä mahdollisimman laadukkaat. Kokosin alle tärkeimmät.
– Rauhoittuminen illalla on todella tärkeää ja avainasemassa, jotta melatoniinitasot nousisivat ja stressihormoni kortisoli laskisi. Suunnittele siis ilta valmiiksi etukäteen, jotta varmistat pääseväsi rauhoittumaan ajoissa.
– Jo pari tuntia ennen nukahtamista olisi hyvä tehdä kaikki mitä pitää, jotta kun väsymys vihdoin iskee, ei itseään piristä vahingossa uudestaan alkamassa hääräämään. Poista siis esimerkiksi meikit jo hyvissä ajoin ennen rentoutumista, jotta kasvoille roiskutettu vesi ei piristä sinua vahingossa.
– Vaikka häitä edeltävänä yönä voisi olla mukava nauttia kaason kanssa skumppaa, kannattaa muistaa, että 1-2 annosta alkoholia huonontaa unenlaatua ja viivästyttää palautumista jopa neljänneksellä.
– Jos nukut kotona, älä tee kotitöitä. ”Lopeta ryhtyminen”, eli suosiolla jätä hommat toiseen päivään.
– Venyttele, kokeile rentoutumistekniikoita. Assosioi itsesi rauhoittumaan. Helpoin tapa on kiinnittää huomiota omaan hengitykseensä, rauhallisesti hengittäminen laskee kortisolitasoja.
– Lukeminen voi toimia hyvin – ei kannata välttämättä lukea pelottavia dekkareita! Älä katso somea viimeisenä illalla. Kännykkä kannattaa suosiolla laittaa sivuun jo hyvissä ajoin.
– Yhdessäolo ja läheisyys antaa hyvän olon ja rentouttaa. Sen avulla onnellisuushormoni oksitoniinin määrä nousee. Käske siis kaaso tai koira kainaloon.
– Makuuhuone tai nukkumistila kannattaa huolehtia hyvissä ajoin viileäksi, joskin jalat kannattaa vaikka villasukkien avulla pitää lämpiminä. Mitä hämärämpi huone, sitä helpompaa nukahtaminen yleensä on.
– Älä ohita nukahtamishetkeä! Kun väsähdät ja tulee raukea olo, mene nukkumaan! Jos sinnittelet, saatat mennä ylivireystilaan ja sitten unta on taas vaikea saada.
Mehiläisen työfysioterapeutti Antti Pursio summasi hyvien yöunien salaisuuden mielestäni osuvasti: ”Rakettitiedettä tää ei ole, tämä vaan vaatii itseltä vähän panostusta.” Itse aion ainakin valmistautua häitä edeltävään yöhön mahdollisimman huolellisesti minimoidakseni stressitekijät. Toki perhosia vatsassa tulee olemaan varmasti ja niiden rauhoittaminen on aivan oma lukunsa!
Lue lisää Unen SM-kisoista tästä.
Makoisia unia kaikille! Rakkaudella, Rea
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