En av de viktigaste sakerna man kan göra för hälsan är att sova gott om natten. Inte bara för att kroppen reparerar sig då. Men också för alla andra bra saker som händer med oss. Du blir gladare, får lättare att komma ihåg och koncentrera dig, klarar stress bättre, blir piggare och uthålligare.
Sov gott! Sömn är jobbets jackpot
Personligt God nattsömn är ett centralt verktyg för både hälsa och prestationer. Här tipsar sömnforskaren Li Åslund om hur du förbättrar din sömn, men också om vad du kan göra för att parera en dålig natt.

Med god sömn maxar du dagens prestationer. Foto: Adobe Stock
Någonting är fel
Du är inloggad som prenumerant hos förlaget Pauser Media, men nånting är fel. På din profilsida ser du vilka av våra produkter som du har tillgång till. Skulle uppgifterna inte stämma på din profilsida – vänligen kontakta vår kundtjänst.
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Detta är inte mindre viktigt när man har ett stressande och ansvarstyngt arbete, understryker Li Åslund, som är psykolog och forskare vid KI samt sömnexpert på Sleep Cycle.
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