{"id":222406,"date":"2024-08-26T09:57:24","date_gmt":"2024-08-26T07:57:24","guid":{"rendered":"https:\/\/www.qxworld.eu\/?p=222406"},"modified":"2024-09-06T12:22:37","modified_gmt":"2024-09-06T10:22:37","slug":"insomnia-sleep-better-at-night-naturally","status":"publish","type":"post","link":"https:\/\/www.qxworld.eu\/af\/slapeloosheid-slaap-beter-in-die-nag-natuurlik\/","title":{"rendered":"Hoe om snags natuurlik beter te slaap: 6 metodes Deur Dr. M\u00e1rta Simon"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"222406\" class=\"elementor elementor-222406\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-43162e9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"43162e9\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0c5af88\" data-id=\"0c5af88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-8bec6ab elementor-widget elementor-widget-text-editor\" data-id=\"8bec6ab\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Rustige nagte en energieke oggende is dikwels die gevolg van <strong>goeie slaaphigi\u00ebne<\/strong>. Om farmaseutiese produkte weg te hou, ondersoek hierdie artikel ses eenvoudige dog effektiewe natuurlike metodes om slaapkwaliteit te verbeter, veral as jy sukkel met <strong>insomnia<\/strong>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d17e1d0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d17e1d0\" data-element_type=\"section\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a6e8de0\" data-id=\"a6e8de0\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9d44ab8 elementor-widget elementor-widget-heading\" data-id=\"9d44ab8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Wat is slapeloosheid?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a1cc833 elementor-widget elementor-widget-text-editor\" data-id=\"a1cc833\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Slapeloosheid is &#039;n slaapstoornis wat gekenmerk word deur probleme om aan die slaap te raak of aan die slaap te bly, of deur nie-herstellende slaap te ervaar. Om slapeloosheid te hanteer, kan individue goeie slaaphigi\u00ebne beoefen, soos om &#039;n konsekwente slaapskedule te handhaaf en &#039;n gemaklike slaapomgewing te skep.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a6b8be2 elementor-widget elementor-widget-heading\" data-id=\"a6b8be2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Hoeveel slaap het jy nodig?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9d1ee06 elementor-widget elementor-widget-text-editor\" data-id=\"9d1ee06\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Die hoeveelheid slaap wat benodig word, hang af van ouderdom, met volwassenes wat gewoonlik nodig het <strong>7-9 uur per nag<\/strong>. Individuele behoeftes kan egter verskil, en faktore soos lewenstyl, gesondheidstoestande en stresvlakke kan slaapvereistes be\u00efnvloed. Dit is belangrik om aandag te gee aan jou liggaam se seine en jou slaaptyd dienooreenkomstig aan te pas om te verseker dat jy uitgerus en wakker voel gedurende die dag.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-756adf7 elementor-widget elementor-widget-heading\" data-id=\"756adf7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Natuurlike metodes vir rustige slaap<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b9d6eae elementor-widget elementor-widget-heading\" data-id=\"b9d6eae\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">1. Maak jou slaapkamer &#039;n slaapplek<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5227daa elementor-widget elementor-widget-text-editor\" data-id=\"5227daa\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.qxworld.eu\/7-tips-for-creating-your-perfect-sleep-sanctuary\/\"><b>Verander jou slaapkamer<\/b><\/a> in &#039;n rustige ruimte stel die verhoog vir herstellende rus. Dit sluit in ontruiming, verf van die mure vreedsame kleure, aanskakel <a href=\"https:\/\/www.qxworld.eu\/sleep-snooze-its-a-qx-world-listen-to-music-that-helps-you-sleep\/\"><b>kalmerende musiek vir slaap<\/b><\/a>, en <strong>elektroniese toestelle te verbied<\/strong> ten minste &#039;n uur voor slaaptyd.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8d806e elementor-widget elementor-widget-heading\" data-id=\"e8d806e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">2. Gedagteblokkering<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be5eb54 elementor-widget elementor-widget-text-editor\" data-id=\"be5eb54\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As <strong>oordink<\/strong> hou jou wakker in die nag, kan jy oorweeg <a href=\"https:\/\/www.sleepstation.org.uk\/articles\/sleep-tips\/thought-blocking\/\"><b>gedagte blokkeer<\/b><\/a>. &#039;n Voorbeeld van gedagteblokkering is artikulatoriese onderdrukking, waar jy &#039;n woord of frase teen &#039;n bestendige pas herhaal. Byvoorbeeld, die mond van &#039;n onsinnige lettergreep soos &quot;pah&quot; kan jou gedagtes beset en <strong>verhoed dat ander gedagtes binnedring<\/strong>, wat jou help om makliker aan die slaap te raak.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1146fb5 elementor-widget elementor-widget-heading\" data-id=\"1146fb5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">3. Slaapbeperkingsterapie<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-465ebc9 elementor-widget elementor-widget-text-editor\" data-id=\"465ebc9\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Jy kan eintlik jou slaap verbeter deur minder tyd in die bed deur te bring. <a href=\"https:\/\/www.sleepstation.org.uk\/articles\/sleep-science\/sleep-restriction-therapy\/\"><b>Slaapbeperkingsterapie<\/b><\/a> doelbewus veroorsaak <strong>ligte slaaptekort<\/strong> en werk deur die assosiasie tussen bed en wakkerheid te verbreek.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2af276b elementor-widget elementor-widget-heading\" data-id=\"2af276b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">4. Akupunktuur<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd48b6d elementor-widget elementor-widget-text-editor\" data-id=\"dd48b6d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Gevind om &#039;n te h\u00ea <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/34049475\/\"><b>beduidende effek op pasi\u00ebnte met slapeloosheid<\/b><\/a>, kan akupunktuur die vrystelling van neuro-oordragstowwe wat by slaapregulering betrokke is, bevorder, soos <strong>serotonien en dopamien<\/strong>, wat help om slaap-wakker siklusse te reguleer.<\/p>\n<p>\u00a0<\/p>\n<p>As jy sukkel met slapeloosheid en akupunktuur oorweeg, maak seker dat jy &#039;n opgeleide akupunktur raadpleeg vir persoonlike behandeling. Akupunktuur is die doeltreffendste wanneer dit met ander terapie\u00eb gekombineer word.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a523535 elementor-widget elementor-widget-heading\" data-id=\"a523535\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">5. Aromaterapie<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1df2f36 elementor-widget elementor-widget-text-editor\" data-id=\"1df2f36\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Inasem <a href=\"https:\/\/www.qxworld.eu\/essential-oils-hair-skin\/\"><b>essensi\u00eble olies<\/b><\/a> soos laventel, bergamot en kamille is lank reeds geglo om te help met slapeloosheid deur <strong>kalmeer die senuweestelsel <\/strong>en die vermindering van angs. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7806966\/\"><b>Wetenskaplike navorsing<\/b><\/a> bevestig inderdaad dat die inkorporering van essensi\u00eble olies in jou slaaptydroetine beter slaap kan bevorder, hoewel individuele reaksies verskil.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-64675f1 elementor-widget elementor-widget-text-editor\" data-id=\"64675f1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Wat is die beste essensi\u00eble olie vir slaap?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9917753 elementor-widget elementor-widget-text-editor\" data-id=\"9917753\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Verskeie studies dui daarop dat <strong>laventel essensi\u00eble olie<\/strong> kan slaapkwaliteit en duur verbeter sonder om ongewenste kalmerende effekte te veroorsaak. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3612440\/\"><b>Navorsing van 2013<\/b><\/a> het potensi\u00eble voordele van laventel-aromaterapie of orale toediening getoon om slaap te verbeter. Die studie het verskeie bevolkings betrek, insluitend gesonde individue, pasi\u00ebnte met angsversteurings, en diegene met slapeloosheid of ander mediese toestande.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7525814 elementor-widget elementor-widget-heading\" data-id=\"7525814\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">6. Bioterugvoer<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c206e27 elementor-widget elementor-widget-text-editor\" data-id=\"c206e27\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Stres ontwrig dikwels slaappatrone, wat lei tot probleme soos slapeloosheid of rustelose slaap. Hierdie probleme kan &#039;n bose kringloop skep, aangesien swak slaap stresvlakke verder vererger. <a href=\"https:\/\/www.qxworld.eu\/biofeedback-is-finally-making-waves-in-the-healthcare-industry-an-interview-with-andreea-taflan\/\"><b>Bioterugvoer tegnologie<\/b><\/a> offers<strong> &#039;n belowende oplossing<\/strong> deur individue intydse inligting te verskaf oor hul fisiologiese reaksies op stres, soos hartklop of spierspanning. Deur te leer om hierdie liggaamsfunksies te beheer deur middel van bioterugvoer opleiding, kan jy effektief <a href=\"https:\/\/www.qxworld.eu\/4-biofeedback-techniques-that-can-help-reduce-stress\/\"><b>stres te hanteer<\/b><\/a> en verbeter slaapkwaliteit, breek die siklus van stresge\u00efnduseerde slaapversteurings.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fe15081 elementor-widget elementor-widget-text-editor\" data-id=\"fe15081\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Dr M\u00e1rta Simon<\/strong> is &#039;n neuroloog, somnoloog en gesondheidsafrigter. Sy woon in Budapest, Hongarye, waar sy haar eie bioterugvoerpraktyk en natuurlike skoonheidskliniek bestuur.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<div class=\"elementor-element elementor-element-fc47af6 e-flex e-con-boxed e-con e-parent\" data-id=\"fc47af6\" data-element_type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Restful nights and energized mornings are often the result of good sleep hygiene. Steering clear of pharmaceuticals, this article explores six simple yet effective natural methods for improving sleep quality especially if you struggle with insomnia. What is insomnia? Insomnia is a sleep disorder characterized by difficulty falling asleep or staying asleep, or by experiencing [&hellip;]<\/p>","protected":false},"author":530,"featured_media":222408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"92","_seopress_titles_title":"6 natural methods for dealing with insomnia","_seopress_titles_desc":"This article by Dr. M\u00e1rta Simon explores six natural methods for improving sleep quality, especially if you struggle with insomnia","_seopress_robots_index":"","footnotes":""},"categories":[92,162],"tags":[],"class_list":["post-222406","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-qx-expert-talks"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts\/222406","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/users\/530"}],"replies":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/comments?post=222406"}],"version-history":[{"count":10,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts\/222406\/revisions"}],"predecessor-version":[{"id":222433,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/posts\/222406\/revisions\/222433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/media\/222408"}],"wp:attachment":[{"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/media?parent=222406"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/categories?post=222406"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.qxworld.eu\/af\/wp-json\/wp\/v2\/tags?post=222406"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}