{"id":3661,"date":"2023-04-14T09:00:59","date_gmt":"2023-04-14T09:00:59","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3661"},"modified":"2023-04-19T18:43:56","modified_gmt":"2023-04-19T18:43:56","slug":"somn-och-viktuppgang","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/","title":{"rendered":"S\u00f6mnens inverkan p\u00e5 viktuppg\u00e5ng: F\u00f6rst\u00e5 kopplingen och l\u00e4r dig sova b\u00e4ttre"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3661\" class=\"elementor elementor-3661\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8f42e78 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8f42e78\" data-element_type=\"section\" data-e-type=\"section\">\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-a281230\" data-id=\"a281230\" data-element_type=\"column\" data-e-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-ab2911e elementor-widget elementor-widget-shortcode\" data-id=\"ab2911e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Somn_och_viktuppgang_Finns_det_en_koppling\" >S\u00f6mn och viktuppg\u00e5ng: Finns det en koppling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Somnbrist_och_hormonella_forandringar\" >S\u00f6mnbrist och hormonella f\u00f6r\u00e4ndringar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Beloningssystemet_aptit_och_somnbrist\" >Bel\u00f6ningssystemet, aptit och s\u00f6mnbrist<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Somnbristens_inverkan_pa_kaloriintag_och_forbranning\" >S\u00f6mnbristens inverkan p\u00e5 kaloriintag och f\u00f6rbr\u00e4nning<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Begransningar_i_forskningen_om_somnbrist_och_viktuppgang\" >Begr\u00e4nsningar i forskningen om s\u00f6mnbrist och viktuppg\u00e5ng<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Battre_somn_som_verktyg_for_viktkontroll\" >B\u00e4ttre s\u00f6mn som verktyg f\u00f6r viktkontroll<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Langsiktiga_effekter_av_somnbrist_och_forandrade_somnvanor\" >L\u00e5ngsiktiga effekter av s\u00f6mnbrist och f\u00f6r\u00e4ndrade s\u00f6mnvanor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Somnens_betydelse_for_viktreglering\" >S\u00f6mnens betydelse f\u00f6r viktreglering<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Somntips_%E2%80%93_Skaffa_en_battre_somnrutin\" >S\u00f6mntips &#8211; Skaffa en b\u00e4ttre s\u00f6mnrutin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Forberedelser_for_battre_somn_%E2%80%93_dag\" >F\u00f6rberedelser f\u00f6r b\u00e4ttre s\u00f6mn &#8211; dag<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Sol_och_dagsljus\" >Sol och dagsljus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Undvik_att_sova_mitt_pa_dagen\" >Undvik att sova mitt p\u00e5 dagen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Skippa_koffeinet\" >Skippa koffeinet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Traningens_effekter\" >Tr\u00e4ningens effekter<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Forberedelser_for_battre_somn_%E2%80%93_kvall\" >F\u00f6rberedelser f\u00f6r b\u00e4ttre s\u00f6mn &#8211; kv\u00e4ll<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Trana_inte_for_nara_inpa_laggdags\" >Tr\u00e4na inte f\u00f6r n\u00e4ra inp\u00e5 l\u00e4ggdags<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Koffein\" >Koffein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Tank_pa_vad_du_ater_pa_kvallen\" >T\u00e4nk p\u00e5 vad du \u00e4ter p\u00e5 kv\u00e4llen<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Skapa_en_harmonisk_kvallsrutin\" >Skapa en harmonisk kv\u00e4llsrutin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Undvik_rokning_snus_och_alkohol\" >Undvik r\u00f6kning, snus och alkohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Mat_och_sovklockan\" >Mat och sovklockan<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Nar_du_val_somnat_och_vaknar_pa_natten\" >N\u00e4r du v\u00e4l somnat och vaknar p\u00e5 natten<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Ta_inte_fram_mobil_eller_annan_skarm\" >Ta inte fram mobil eller annan sk\u00e4rm<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Skippa_klockan\" >Skippa klockan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Nedvarvning\" >Nedvarvning<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Vanliga_fragor_om_somn\" >Vanliga fr\u00e5gor om s\u00f6mn<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Hur_manga_timmar_somn_behover_man_per_natt\" >Hur m\u00e5nga timmar s\u00f6mn beh\u00f6ver man per natt ?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Vad_kan_dalig_somn_bero_pa\" >Vad kan d\u00e5lig s\u00f6mn bero p\u00e5?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Hur_somnar_jag_snabbare\" >Hur somnar jag snabbare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#Vad_kan_dalig_somn_orsaka\" >Vad kan d\u00e5lig s\u00f6mn orsaka?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ad605e7 elementor-widget elementor-widget-heading\" data-id=\"ad605e7\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Somn_och_viktuppgang_Finns_det_en_koppling\"><\/span>S\u00f6mn och viktuppg\u00e5ng: Finns det en koppling?<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7268526 elementor-widget elementor-widget-text-editor\" data-id=\"7268526\" data-element_type=\"widget\" data-e-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<div class=\"box bg-info text-white\"><p>Det kommer allt mer forskning som visar att d\u00e5lig s\u00f6mn \u00f6kar risken f\u00f6r viktuppg\u00e5ng. F\u00f6r lite s\u00f6mn g\u00f6r dig mer sugen p\u00e5 skr\u00e4pmat, och g\u00f6r din hunger oproportionerligt h\u00f6g. Slutresultatet blir mer kalorier in \u00e4n ut, och i f\u00f6rl\u00e4ngningen vikt\u00f6kning.<br \/><br \/><\/p><\/div><div class=\"holder\"><div>Personer som sover d\u00e5ligt har i regel ett h\u00f6gre BMI \u00e4n de som sover tillr\u00e4ckligt mycket (1). I en studie d\u00e4r personer f\u00f6ljdes \u00f6ver tid s\u00e5g man att de som sov mindre vid samtliga tillf\u00e4llen ocks\u00e5 v\u00e4gde mer (2). Leder d\u00e5lig s\u00f6mn till viktuppg\u00e5ng, eller \u00e4r det n\u00e5got annat som leder till b\u00e5de viktuppg\u00e5ng och s\u00e4mre s\u00f6mn?\u00a0<\/div><\/div>\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-aaa2987 elementor-widget elementor-widget-heading\" data-id=\"aaa2987\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Somnbrist_och_hormonella_forandringar\"><\/span>S\u00f6mnbrist och hormonella f\u00f6r\u00e4ndringar<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d267ad elementor-widget elementor-widget-text-editor\" data-id=\"8d267ad\" data-element_type=\"widget\" data-e-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>Mycket forskning tyder p\u00e5 att s\u00f6mnbrist orsakar viktuppg\u00e5ng. I en studie s\u00e5g man efter en natt av d\u00e5lig s\u00f6mn \u00f6kade niv\u00e5er av hungerhormonet ghrelin, l\u00e4gre niv\u00e5er av m\u00e4ttnadshormonet leptin, samt \u00f6kade aptit och \u00f6kat \u00e4tande (3). Det beh\u00f6vs dock mer forskning p\u00e5 detta d\u00e5 man i en meta-analys, en studiedesign d\u00e4r resultatet ifr\u00e5n flera liknande studier bearbetas, inte s\u00e5g n\u00e5gon niv\u00e5skillnad p\u00e5 de aptitreglerande hormonerna, ghrelin och leptin, av s\u00f6mnbrist (4).\u00a0<\/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-6ec8f46 elementor-widget elementor-widget-heading\" data-id=\"6ec8f46\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Beloningssystemet_aptit_och_somnbrist\"><\/span>Bel\u00f6ningssystemet, aptit och s\u00f6mnbrist<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c452658 elementor-widget elementor-widget-text-editor\" data-id=\"c452658\" data-element_type=\"widget\" data-e-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>S\u00f6mnbrist verkar kunna leda till viktuppg\u00e5ng, genom att v\u00e5rt bel\u00f6ningssystem blir mer reaktivt p\u00e5 mat (5). I en studie valde en grupp som inte sovit alls b\u00e5de st\u00f6rre f\u00f6rsta och andra m\u00e5l, j\u00e4mf\u00f6rt med en grupp som sovit under natten (6). I en annan studie k\u00f6pte m\u00e4n som sovit d\u00e5ligt mer mat, m\u00e4tt i b\u00e5de gram och kalorier, \u00e4n en grupp som sovit bra (7).<\/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-d9570fc elementor-widget elementor-widget-heading\" data-id=\"d9570fc\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Somnbristens_inverkan_pa_kaloriintag_och_forbranning\"><\/span>S\u00f6mnbristens inverkan p\u00e5 kaloriintag och f\u00f6rbr\u00e4nning<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afc47c6 elementor-widget elementor-widget-text-editor\" data-id=\"afc47c6\" data-element_type=\"widget\" data-e-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>S\u00f6mnbrist kan leda till ett \u00f6kat <a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">kaloriintag<\/a> p\u00e5 cirka 300 \u2013 500 Kcal per dag (8). S\u00f6mnbrist verkar ocks\u00e5 leda till att f\u00f6rbr\u00e4nningen \u00f6kar med ca 100 Kcal per dag, d\u00e5 vakenhet kr\u00e4ver mer energi \u00e4n s\u00f6mn (9 &amp; 10). Nettoeffekten av detta blir dock att d\u00e5lig s\u00f6mn leder till \u00f6kad sannolikhet f\u00f6r ett kalori\u00f6verskott, vilket i l\u00e4ngden \u00e4r synonymt med viktuppg\u00e5ng.\u00a0<\/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-96c09a1 elementor-widget elementor-widget-heading\" data-id=\"96c09a1\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Begransningar_i_forskningen_om_somnbrist_och_viktuppgang\"><\/span>Begr\u00e4nsningar i forskningen om s\u00f6mnbrist och viktuppg\u00e5ng<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-db2385d elementor-widget elementor-widget-text-editor\" data-id=\"db2385d\" data-element_type=\"widget\" data-e-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>Ett problem med de studier som unders\u00f6ker effekten av s\u00f6mnbrist p\u00e5 \u00e4tande, och energif\u00f6rbrukning \u00e4r att de \u00e4r v\u00e4ldigt korta, i regel fr\u00e5n n\u00e5gon dag till max n\u00e5gra veckor. Detta g\u00f6r att det \u00e4r sv\u00e5rt att veta vad som h\u00e4nt \u00f6ver tid (8). Det \u00e4r m\u00f6jligt att tiden inte f\u00f6r\u00e4ndrar n\u00e5got. Det \u00e4r ocks\u00e5 m\u00f6jligt att kroppen tids nog anpassar sig s\u00e5 att s\u00f6mnbristen p\u00e5verkar aptiten och f\u00f6rbr\u00e4nningen mindre. Ett annat scenario \u00e4r att kroppen till \u00e4n b\u00f6rjan kan f\u00f6rsvara sig mot s\u00f6mnbristen men att problemet ist\u00e4llet \u00f6kar med tiden.\u00a0<\/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-f0e6e16 elementor-widget elementor-widget-heading\" data-id=\"f0e6e16\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Battre_somn_som_verktyg_for_viktkontroll\"><\/span>B\u00e4ttre s\u00f6mn som verktyg f\u00f6r viktkontroll<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58d740a elementor-widget elementor-widget-text-editor\" data-id=\"58d740a\" data-element_type=\"widget\" data-e-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>Om s\u00f6mnbrist leder till viktuppg\u00e5ng, borde b\u00e4ttre s\u00f6mn vara ett verktyg f\u00f6r att g\u00e5 ned i vikt eller \u00e5tminstone stabilisera vikten. I en studie fick personer sova 8,5 eller 5,5 timmar medan de l\u00e5g p\u00e5 <a href=\"https:\/\/www.refitness.se\/blog\/kost\/kalorier-och-vikt-guide-till-kaloriintag\/\">kaloriunderskott<\/a>. B\u00e5da grupperna gick ned i vikt men gruppen som sov bra gick ned mer i fett och beh\u00f6ll mer muskler (11). I en genomg\u00e5ng av tre studier d\u00e4r m\u00e5let var viktnedg\u00e5ng s\u00e5g man att de som sov b\u00e4ttre tenderade att f\u00f6rlora mer fett (12). N\u00e4r \u00f6verviktiga personer skaffade b\u00e4ttre s\u00f6mnvanor k\u00e4nde de sig piggare, r\u00f6rde sig mer p\u00e5 dagarna och hade ett l\u00e4gre s\u00f6tsug (13).<\/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-95310bd elementor-widget elementor-widget-heading\" data-id=\"95310bd\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Langsiktiga_effekter_av_somnbrist_och_forandrade_somnvanor\"><\/span>L\u00e5ngsiktiga effekter av s\u00f6mnbrist och f\u00f6r\u00e4ndrade s\u00f6mnvanor<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dd8687 elementor-widget elementor-widget-text-editor\" data-id=\"7dd8687\" data-element_type=\"widget\" data-e-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>I en studie d\u00e4r personer f\u00f6ljdes \u00f6ver flera \u00e5r s\u00e5g man att personer som sov f\u00f6r lite gick upp mer i vikt \u00e4n de som \u00f6ver hela studien sov tillr\u00e4ckligt, men \u00e4ven mer \u00e4n personer som till \u00e4n b\u00f6rjan sov f\u00f6r lite f\u00f6r att under studiens g\u00e5ng f\u00f6rb\u00e4ttra sina s\u00f6mnvanor (14).\u00a0<\/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-bdb5c80 elementor-widget elementor-widget-heading\" data-id=\"bdb5c80\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Somnens_betydelse_for_viktreglering\"><\/span>S\u00f6mnens betydelse f\u00f6r viktreglering<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c6dc09d elementor-widget elementor-widget-text-editor\" data-id=\"c6dc09d\" data-element_type=\"widget\" data-e-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>Sammantaget verkar det som att s\u00f6mnbrist driver p\u00e5 viktuppg\u00e5ng, och att det sker via flera olika v\u00e4gar. Forskningen p\u00e5 omr\u00e5det brister dock i att det finns f\u00f6r f\u00e5 kontrollerade studier som p\u00e5g\u00e5r mer \u00e4n n\u00e5gra dagar. Det \u00e4r d\u00e4rmed oklart vad som h\u00e4nder \u00f6ver tid. Personligen tror jag starkt p\u00e5 en koppling mellan s\u00f6mn och <a href=\"https:\/\/www.refitness.se\/blog\/kost\/viktnedgang-utan-stress\/\">viktreglering<\/a>. Har jag sovit d\u00e5ligt \u00e4r jag mindre taggad p\u00e5 allt som \u00e4r bra f\u00f6r h\u00e4lsan, och tv\u00e4rtom.\u00a0<\/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-2d16cfd elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"2d16cfd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\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-e41d4ac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e41d4ac\" data-element_type=\"section\" data-e-type=\"section\">\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-0166ea5\" data-id=\"0166ea5\" data-element_type=\"column\" data-e-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-b8d5e19 elementor-widget elementor-widget-image\" data-id=\"b8d5e19\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"574\" src=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_person_sleeping_soundly_in_a_comfortable_bed_wit_f7fae4c3-e781-4326-a096-086f99500b95-1024x574.png\" class=\"attachment-large size-large wp-image-3717\" alt=\"person sover bra\" srcset=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_person_sleeping_soundly_in_a_comfortable_bed_wit_f7fae4c3-e781-4326-a096-086f99500b95-1024x574.png 1024w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_person_sleeping_soundly_in_a_comfortable_bed_wit_f7fae4c3-e781-4326-a096-086f99500b95-300x168.png 300w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_person_sleeping_soundly_in_a_comfortable_bed_wit_f7fae4c3-e781-4326-a096-086f99500b95-768x430.png 768w, https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/Rickardbravo_a_person_sleeping_soundly_in_a_comfortable_bed_wit_f7fae4c3-e781-4326-a096-086f99500b95.png 1456w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\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-3a54645 elementor-widget elementor-widget-heading\" data-id=\"3a54645\" data-element_type=\"widget\" data-e-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-large\">S\u00f6mntips - Skaffa en b\u00e4ttre s\u00f6mnrutin <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7baef6a elementor-widget elementor-widget-text-editor\" data-id=\"7baef6a\" data-element_type=\"widget\" data-e-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>Som vi n\u00e4mnt i artikeln s\u00e5 har s\u00f6mnen \u00e4r stor p\u00e5verkan hur vi m\u00e5r och \u00e4ven st\u00f6d i forskning om att det kan leda till viktuppg\u00e5ng.\u00a0 F\u00f6r att f\u00e5 en bra och effektiv s\u00f6mn s\u00e5 har vi h\u00e4r en lista med tips f\u00f6r dag, kv\u00e4ll och natt f\u00f6r att f\u00e5 s\u00e5 bra s\u00f6mn som m\u00f6jligt.<\/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-7c689d1 elementor-widget elementor-widget-heading\" data-id=\"7c689d1\" data-element_type=\"widget\" data-e-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-large\">F\u00f6rberedelser f\u00f6r b\u00e4ttre s\u00f6mn - dag <\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7886f08 elementor-widget elementor-widget-text-editor\" data-id=\"7886f08\" data-element_type=\"widget\" data-e-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>Har man en aktiv vardag och dagsrutin s\u00e5 ger man bra f\u00f6ruts\u00e4ttningar till en b\u00e4ttre s\u00f6mn under natten.<\/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-60ca128 elementor-widget elementor-widget-heading\" data-id=\"60ca128\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Sol_och_dagsljus\"><\/span>Sol och dagsljus<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-afac59f elementor-widget elementor-widget-text-editor\" data-id=\"afac59f\" data-element_type=\"widget\" data-e-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>Sikta p\u00e5 att f\u00e5 s\u00e5 mycket dagsljusexponering du kan. Dagsljus ger en stimulerad vakenhet. Eftersom vi \u00e4r programmerade att vara vakna p\u00e5 dagen och sova p\u00e5 natten s\u00e5 stimulerar dagsljus vakenhetssignaler\u00a0 och man blir naturligt tr\u00f6tt p\u00e5 kv\u00e4llen.\u00a0<\/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-47c365f elementor-widget elementor-widget-heading\" data-id=\"47c365f\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Undvik_att_sova_mitt_pa_dagen\"><\/span>Undvik att sova mitt p\u00e5 dagen<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3033d86 elementor-widget elementor-widget-text-editor\" data-id=\"3033d86\" data-element_type=\"widget\" data-e-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>Vet att det kan vara lockade att ibland ta en gubblur och sova mitt p\u00e5 dagen.\u00a0 Men att sova mitt p\u00e5 dagen kan ge l\u00e4gre s\u00f6mnbehov till natten och kan d\u00e5 g\u00f6ra det sv\u00e5rare att sova hela natten. T\u00e4nk att om du har 8 timmar du ska sova p\u00e5 natten och sover 2 timmar p\u00e5 dagen s\u00e5 blir det n\u00e4stan som att dessa 2 timmar sj\u00e4l fr\u00e5n dina 8 timmar p\u00e5 natten.<\/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-9c63450 elementor-widget elementor-widget-heading\" data-id=\"9c63450\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Skippa_koffeinet\"><\/span>Skippa koffeinet<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54142a5 elementor-widget elementor-widget-text-editor\" data-id=\"54142a5\" data-element_type=\"widget\" data-e-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>Energidrycker, kaffe eller te. Ja dessa inneh\u00e5ller rikligt att \u00e4mnet koffein.\u00a0 Koffein har en s\u00f6mnh\u00e4mmande effekt s\u00e5 man b\u00f6r undvika att dricka det 6-8 timmar innan l\u00e4ggdags. Det tar ca 6 timmar innan den m\u00e4ngd koffein du dricker halverats(halveringstid).\u00a0<\/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-7649e75 elementor-widget elementor-widget-heading\" data-id=\"7649e75\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Traningens_effekter\"><\/span>Tr\u00e4ningens effekter<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79c3178 elementor-widget elementor-widget-text-editor\" data-id=\"79c3178\" data-element_type=\"widget\" data-e-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.refitness.se\/blog\/traning\/styrketraning-protein-muskeltillvaxt\/\">Tr\u00e4ning har m\u00e5nga f\u00f6rdelar<\/a>. Men kan vara bra att planera in sin tr\u00e4ning s\u00e5 den inte \u00e4r f\u00f6r n\u00e4ra l\u00e4ggdags d\u00e5 endorfiner och adrenalin kan p\u00e5verka hur l\u00e4tt man somnar.<\/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-7d23011 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7d23011\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\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-20927e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"20927e7\" data-element_type=\"section\" data-e-type=\"section\">\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-deb7e26\" data-id=\"deb7e26\" data-element_type=\"column\" data-e-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-9c273b5 elementor-widget elementor-widget-heading\" data-id=\"9c273b5\" data-element_type=\"widget\" data-e-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-large\">F\u00f6rberedelser f\u00f6r b\u00e4ttre s\u00f6mn - kv\u00e4ll<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4fbe55 elementor-widget elementor-widget-text-editor\" data-id=\"d4fbe55\" data-element_type=\"widget\" data-e-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>Inf\u00f6r l\u00e4ggdags s\u00e5 \u00e4r det bra att ha n\u00e5gra rutiner i bagaget f\u00f6r b\u00e4ttre s\u00f6mnkvalit\u00e9<\/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-e139e15 elementor-widget elementor-widget-heading\" data-id=\"e139e15\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Trana_inte_for_nara_inpa_laggdags\"><\/span>Tr\u00e4na inte f\u00f6r n\u00e4ra inp\u00e5 l\u00e4ggdags<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ddd30d elementor-widget elementor-widget-text-editor\" data-id=\"5ddd30d\" data-element_type=\"widget\" data-e-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>Kan vara sv\u00e5rt att varva ner n\u00e4r man har kroppen full av endorfiner och adrenalin. Tr\u00e4na g\u00e4rna men g\u00f6r det p\u00e5 f\u00f6rmiddagen eller mitt p\u00e5 dagen om du kan planera det.\u00a0<\/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-1ae2a54 elementor-widget elementor-widget-heading\" data-id=\"1ae2a54\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Koffein\"><\/span>Koffein<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bcab03c elementor-widget elementor-widget-text-editor\" data-id=\"bcab03c\" data-element_type=\"widget\" data-e-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>Drick inte energidrycker eller kaffe efter kl 18. Eftersom halveringstiden p\u00e5 koffein \u00e4r 6 timmar s\u00e5 finns det risk att detta kommer st\u00f6ra din insomning.<\/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-9cffd94 elementor-widget elementor-widget-heading\" data-id=\"9cffd94\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Tank_pa_vad_du_ater_pa_kvallen\"><\/span>T\u00e4nk p\u00e5 vad du \u00e4ter p\u00e5 kv\u00e4llen<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e815e75 elementor-widget elementor-widget-text-editor\" data-id=\"e815e75\" data-element_type=\"widget\" data-e-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>Fokusera p\u00e5 en l\u00e4tt m\u00e5ltid efter kl 18 och inte n\u00e5got som tar l\u00e5ng tid f\u00f6r magen att processa. Ett l\u00e4tt kv\u00e4llsm\u00e5l som \u00e4r <a href=\"https:\/\/www.refitness.se\/blog\/kost\/proteinrik-mat-for-viktnedgang\/\">rikt p\u00e5 protein<\/a><\/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-ae1068b elementor-widget elementor-widget-heading\" data-id=\"ae1068b\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Skapa_en_harmonisk_kvallsrutin\"><\/span>Skapa en harmonisk kv\u00e4llsrutin<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b7790d elementor-widget elementor-widget-text-editor\" data-id=\"2b7790d\" data-element_type=\"widget\" data-e-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>Skapa de b\u00e4sta f\u00f6ruts\u00e4ttningarna f\u00f6r <a href=\"https:\/\/www.refitness.se\/blog\/kost\/dromterapi-halsa-drommarnas-inverkan-pa-valmaende\/\">b\u00e4ttre s\u00f6mn<\/a> genom en kv\u00e4llsrutin som \u00e4r st\u00e5ende kv\u00e4ll efter kv\u00e4ll.\u00a0 Din kropp kommer k\u00e4nna igen rutinen och f\u00f6rbereda sig f\u00f6r s\u00f6mn tillslut. Se till att ditt rum \u00e4r svalt, m\u00f6rkt och fritt fr\u00e5n ljud som kan st\u00f6ra.\u00a0 Vad som \u00e4r svalt \u00e4r sj\u00e4lvklart en individuellt uppfattning, men du ska inte frysa f\u00f6r det kan i sin tur g\u00f6ra att man har sv\u00e5rt att sova.<\/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-5f8751b elementor-widget elementor-widget-heading\" data-id=\"5f8751b\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Undvik_rokning_snus_och_alkohol\"><\/span>Undvik r\u00f6kning, snus och alkohol<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-452c866 elementor-widget elementor-widget-text-editor\" data-id=\"452c866\" data-element_type=\"widget\" data-e-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>\u00c4ven om r\u00f6kning och snusning kan k\u00e4nnas avkopplande s\u00e5 har faktiskt nikotin en uppiggande effekt och det kan i sin tur leda till att du har de sv\u00e5rare att somna. F\u00f6rs\u00f6k att inte r\u00f6ka eller snusa f\u00f6r n\u00e4ra inp\u00e5 l\u00e4ggning<br \/><br \/>Alkohol har i vissa fall en s\u00f6vande effekt men risken att s\u00f6mnen f\u00f6r st\u00f6rd eller inte lika djup s\u00f6mn \u00e4r stor.<\/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-686238e elementor-widget elementor-widget-heading\" data-id=\"686238e\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Mat_och_sovklockan\"><\/span>Mat och sovklockan<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58773ee elementor-widget elementor-widget-text-editor\" data-id=\"58773ee\" data-element_type=\"widget\" data-e-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>Att \u00e4ta och sova p\u00e5 regelbundna tider g\u00f6r att man skapar en bra rutin f\u00f6r sin h\u00e4lsa.\u00a0 Att man sover p\u00e5 regelbundna tider och l\u00e4gger sig samma tid varje kv\u00e4ll. Kroppen kommer att v\u00e4nja sig vid s\u00f6mnrytmen och man kommer somna l\u00e4ttare.<\/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-cc49d64 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"cc49d64\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\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-43426cf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"43426cf\" data-element_type=\"section\" data-e-type=\"section\">\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-a460554\" data-id=\"a460554\" data-element_type=\"column\" data-e-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-6d1a9f5 elementor-widget elementor-widget-heading\" data-id=\"6d1a9f5\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Nar_du_val_somnat_och_vaknar_pa_natten\"><\/span>N\u00e4r du v\u00e4l somnat och vaknar p\u00e5 natten<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3a64630 elementor-widget elementor-widget-text-editor\" data-id=\"3a64630\" data-element_type=\"widget\" data-e-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>Det \u00e4r normalt att vakna under natten. Inte ovanligt att man vaknar upp till 5 g\u00e5nger per natt.\u00a0 Problemet \u00e4r dock om man inte kan somna om. H\u00e4r \u00e4r lite tips om du vaknar och inte kan somna om.<\/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-17971a8 elementor-widget elementor-widget-heading\" data-id=\"17971a8\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Ta_inte_fram_mobil_eller_annan_skarm\"><\/span>Ta inte fram mobil eller annan sk\u00e4rm<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2e96f9 elementor-widget elementor-widget-text-editor\" data-id=\"e2e96f9\" data-element_type=\"widget\" data-e-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>Det bl\u00e5 ljuset fr\u00e5n dessa sk\u00e4rmen kan aktivera hj\u00e4rnan och man f\u00e5r det sv\u00e5rare att somna om.<\/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-0de909f elementor-widget elementor-widget-heading\" data-id=\"0de909f\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Skippa_klockan\"><\/span>Skippa klockan<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4da9cd4 elementor-widget elementor-widget-text-editor\" data-id=\"4da9cd4\" data-element_type=\"widget\" data-e-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>Titta inte p\u00e5 klockan. Det kommer bara skapa eventuell oro och stress. St\u00e4ll ett alarm kv\u00e4llen innan och titta inte p\u00e5 n\u00e5gon klocka f\u00f6rens alarmet ringer.<\/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-5b30263 elementor-widget elementor-widget-heading\" data-id=\"5b30263\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Nedvarvning\"><\/span>Nedvarvning<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5cab709 elementor-widget elementor-widget-text-editor\" data-id=\"5cab709\" data-element_type=\"widget\" data-e-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>F\u00f6rs\u00f6k att slappna av och rensa tankarna. Avslappning \u00e4r viktigt n\u00e4r man vaknat. Finns m\u00e5nga avslappningsrutiner man kan l\u00e4ra sig som \u00e4r utm\u00e4rkt att anv\u00e4nda vid dessa tillf\u00e4llen.<\/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-3ce700f elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"3ce700f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\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-77ee310 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"77ee310\" data-element_type=\"section\" data-e-type=\"section\">\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-ed8ea40\" data-id=\"ed8ea40\" data-element_type=\"column\" data-e-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-a715e27 elementor-widget elementor-widget-heading\" data-id=\"a715e27\" data-element_type=\"widget\" data-e-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-large\"><span class=\"ez-toc-section\" id=\"Vanliga_fragor_om_somn\"><\/span>Vanliga fr\u00e5gor om s\u00f6mn<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99978ab elementor-widget elementor-widget-heading\" data-id=\"99978ab\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Hur_manga_timmar_somn_behover_man_per_natt\"><\/span>Hur m\u00e5nga timmar s\u00f6mn beh\u00f6ver man per natt ?<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dbaf384 elementor-widget elementor-widget-text-editor\" data-id=\"dbaf384\" data-element_type=\"widget\" data-e-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>S\u00f6mnbehovet varierar fr\u00e5n person till person. Under vissa perioder kan man beh\u00f6va mer s\u00f6mn. Vanligtvis \u00e4r s\u00f6mnbehovet runt 7-8 timmar.<\/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-f1f2856 elementor-widget elementor-widget-heading\" data-id=\"f1f2856\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Vad_kan_dalig_somn_bero_pa\"><\/span>Vad kan d\u00e5lig s\u00f6mn bero p\u00e5?<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ecf43 elementor-widget elementor-widget-text-editor\" data-id=\"37ecf43\" data-element_type=\"widget\" data-e-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>Vanliga orsaker till s\u00e4mre s\u00f6mn \u00e4r stress, snarkning, ljud i omgivningen som st\u00f6r.<\/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-317d11e elementor-widget elementor-widget-heading\" data-id=\"317d11e\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Hur_somnar_jag_snabbare\"><\/span>Hur somnar jag snabbare?<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8e8bf5 elementor-widget elementor-widget-text-editor\" data-id=\"a8e8bf5\" data-element_type=\"widget\" data-e-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>Se till att du har det svalt, m\u00f6rkt och tyst i rummet. Undvik sk\u00e4rmar. Varva ner innan l\u00e4ggdags. Undvik koffein 6 timmar innan du ska sova.<\/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-4195dae elementor-widget elementor-widget-heading\" data-id=\"4195dae\" data-element_type=\"widget\" data-e-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-medium\"><span class=\"ez-toc-section\" id=\"Vad_kan_dalig_somn_orsaka\"><\/span>Vad kan d\u00e5lig s\u00f6mn orsaka?<span class=\"ez-toc-section-end\"><\/span><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-244f3b7 elementor-widget elementor-widget-text-editor\" data-id=\"244f3b7\" data-element_type=\"widget\" data-e-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>P\u00e5 l\u00e5ngt sikt \u00f6kar det risken f\u00f6r \u00e5ngest, depression, hj\u00e4rt-k\u00e4rlsjukdom.<br \/><br \/>P\u00e5 kort sikt p\u00e5verkas prestation och funktion.<\/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-a5f1019 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a5f1019\" data-element_type=\"section\" data-e-type=\"section\">\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-888dfec\" data-id=\"888dfec\" data-element_type=\"column\" data-e-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-7770fc7 elementor-widget elementor-widget-toggle\" data-id=\"7770fc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"toggle.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle\">\n\t\t\t\t\t\t\t<div class=\"elementor-toggle-item\">\n\t\t\t\t\t<div id=\"elementor-tab-title-1251\" class=\"elementor-tab-title\" data-tab=\"1\" role=\"button\" aria-controls=\"elementor-tab-content-1251\" aria-expanded=\"false\">\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon elementor-toggle-icon-left\" aria-hidden=\"true\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-closed\"><i class=\"fas fa-caret-right\"><\/i><\/span>\n\t\t\t\t\t\t\t\t<span class=\"elementor-toggle-icon-opened\"><i class=\"elementor-toggle-icon-opened fas fa-caret-up\"><\/i><\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-toggle-title\" tabindex=\"0\">Referenser<\/a>\n\t\t\t\t\t<\/div>\n\n\t\t\t\t\t<div id=\"elementor-tab-content-1251\" class=\"elementor-tab-content elementor-clearfix\" data-tab=\"1\" role=\"region\" aria-labelledby=\"elementor-tab-title-1251\"><p>1. Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity 2008; 16: 643\u2013653.<\/p><p>2. Gangwisch JE, Malaspina D, Boden-Albala B, Heymsfield SB. Inadequate sleep as a risk factor for obesity: analyses of the NHANES I. Sleep 2005; 28: 1289\u20131296.<\/p><p>3. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communica- tion: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med 2004; 141: 846\u2013850.<\/p><p>4. Capers PL, Fobian AD, Kaiser KA, Borah R, Allison DB. A systemic review and meta-analysis of randomized controlled trials of the impact of sleep duration on adiposity and components of energy balance. Obes Rev 2015; 16: 771\u2013782.<\/p><p>5. Benedict C, Brooks SJ, O\u2019Daly OG et al. Acute sleep depriva- tion enhances the brain\u2019s response to hedonic food stimuli: an fMRI study. J Clin Endocrinol Metab 2012; 97: E443\u2013E447.<\/p><p>6. Hogenkamp PS, Nilsson E, Nilsson VC et al. Acute sleep deprivation increases portion size and affects food choice in young men. Psychoneuroendocrinology 2013; 38(9): 1668\u20131674.<\/p><p>7. Chapman CD, Nilsson EK, Nilsson VC et al. Acute sleep deprivation increases food purchasing in men. Obesity 2013; 21: E555\u2013E560.<\/p><p>8. St-Onge M (2017) Sleep\u2013obesity relation: underlying mechanisms and consequences for treatment, obesity reviews<\/p><p>9. Shechter A, Rising R, Albu JB, St-Onge MP. Experimental sleep curtailment causes wake-dependent increases in 24-h energy expenditure as measured by whole-room indirect calorimetry. Am J Clin Nutr 2013; 98: 1433\u20131439.<\/p><p>10. Jung CM, Melanson EL, Frydendall EJ, Perreault L, Eckel RH, Wright KP. Energy expenditure during sleep, sleep deprivation and sleep following sleep deprivation in adult humans. J Physiol 2011; 589(Pt 1): 235\u2013244.<\/p><p>11. Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med 2010; 153: 435\u2013441.<\/p><p>12. Chaput JP, Tremblay A. Sleeping habits predict the magnitude of fat loss in adults exposed to moderate caloric restriction. Obes Facts 2012; 5: 561\u2013566.<\/p><p>13. Tasali E, Chapotot F, Wroblewski K, Schoeller D. The effects of extended bedtimes on sleep duration and food desire in overweight young adults: a home-based intervention. Appetite 2014; 80: 220\u2013224.<\/p><p>14. Chaput JP, Despres JP, Bouchard C, Tremblay A. Longer sleep duration associates with lower adiposity gain in adult short sleepers. Int J Obesity 2012; 36: 752\u2013756.<\/p><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\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<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>S\u00f6mn och viktuppg\u00e5ng: Finns det en koppling? Det kommer allt mer forskning som visar att d\u00e5lig s\u00f6mn \u00f6kar risken f\u00f6r viktuppg\u00e5ng. F\u00f6r lite s\u00f6mn g\u00f6r dig mer sugen p\u00e5 skr\u00e4pmat, och g\u00f6r din hunger oproportionerligt h\u00f6g. Slutresultatet blir mer kalorier in \u00e4n ut, och i f\u00f6rl\u00e4ngningen vikt\u00f6kning. Personer som sover d\u00e5ligt har i regel ett [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3731,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[31],"tags":[],"class_list":["post-3661","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-halsa"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S\u00f6mn och Viktuppg\u00e5ng: Koppling,forskning och tips f\u00f6r b\u00e4ttre s\u00f6mn<\/title>\n<meta name=\"description\" content=\"Kopplingen mellan s\u00f6mn och viktuppg\u00e5ng, hur s\u00f6mnbrist p\u00e5verkar v\u00e5r h\u00e4lsa, och f\u00e5 tips f\u00f6r att f\u00f6rb\u00e4ttra din s\u00f6mnkvalit\u00e9\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u00f6mn och Viktuppg\u00e5ng: Koppling,forskning och tips f\u00f6r b\u00e4ttre s\u00f6mn\" \/>\n<meta property=\"og:description\" content=\"Kopplingen mellan s\u00f6mn och viktuppg\u00e5ng, hur s\u00f6mnbrist p\u00e5verkar v\u00e5r h\u00e4lsa, och f\u00e5 tips f\u00f6r att f\u00f6rb\u00e4ttra din s\u00f6mnkvalit\u00e9\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/\" \/>\n<meta property=\"og:site_name\" content=\"reFitnessMagasinet\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/refitnesspt\" \/>\n<meta property=\"article:published_time\" content=\"2023-04-14T09:00:59+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-04-19T18:43:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/an-blogpost-about-sleep-and-weight-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"reFitness\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Skriven av\" \/>\n\t<meta name=\"twitter:data1\" content=\"reFitness\" \/>\n\t<meta name=\"twitter:label2\" content=\"Ber\u00e4knad l\u00e4stid\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minuter\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/\"},\"author\":{\"name\":\"reFitness\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/person\\\/b189f3523fc9476f675b82d5097e663f\"},\"headline\":\"S\u00f6mnens inverkan p\u00e5 viktuppg\u00e5ng: F\u00f6rst\u00e5 kopplingen och l\u00e4r dig sova b\u00e4ttre\",\"datePublished\":\"2023-04-14T09:00:59+00:00\",\"dateModified\":\"2023-04-19T18:43:56+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/\"},\"wordCount\":2152,\"publisher\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/an-blogpost-about-sleep-and-weight-1.png\",\"articleSection\":[\"H\u00e4lsa\"],\"inLanguage\":\"sv-SE\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/\",\"name\":\"S\u00f6mn och Viktuppg\u00e5ng: Koppling,forskning och tips f\u00f6r b\u00e4ttre s\u00f6mn\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/an-blogpost-about-sleep-and-weight-1.png\",\"datePublished\":\"2023-04-14T09:00:59+00:00\",\"dateModified\":\"2023-04-19T18:43:56+00:00\",\"description\":\"Kopplingen mellan s\u00f6mn och viktuppg\u00e5ng, hur s\u00f6mnbrist p\u00e5verkar v\u00e5r h\u00e4lsa, och f\u00e5 tips f\u00f6r att f\u00f6rb\u00e4ttra din s\u00f6mnkvalit\u00e9\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#breadcrumb\"},\"inLanguage\":\"sv-SE\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#primaryimage\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/an-blogpost-about-sleep-and-weight-1.png\",\"contentUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/an-blogpost-about-sleep-and-weight-1.png\",\"width\":1200,\"height\":628,\"caption\":\"S\u00f6mn spelar en viktig roll f\u00f6r att f\u00f6rhindra viktuppg\u00e5ng och uppr\u00e4tth\u00e5lla en h\u00e4lsosam vikt\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/halsa\\\/somn-och-viktuppgang\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"S\u00f6mnens inverkan p\u00e5 viktuppg\u00e5ng: F\u00f6rst\u00e5 kopplingen och l\u00e4r dig sova b\u00e4ttre\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/\",\"name\":\"reFitnessMagasinet\",\"description\":\"Tr\u00e4ning, Kost och H\u00e4lsa\",\"publisher\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"sv-SE\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#organization\",\"name\":\"reFitness\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/refitnessloggahogupplost1.png\",\"contentUrl\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/wp-content\\\/uploads\\\/2023\\\/04\\\/refitnessloggahogupplost1.png\",\"width\":376,\"height\":135,\"caption\":\"reFitness\"},\"image\":{\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/refitnesspt\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/#\\\/schema\\\/person\\\/b189f3523fc9476f675b82d5097e663f\",\"name\":\"reFitness\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sv-SE\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g\",\"caption\":\"reFitness\"},\"sameAs\":[\"https:\\\/\\\/www.refitness.se\\\/blog\"],\"url\":\"https:\\\/\\\/www.refitness.se\\\/blog\\\/author\\\/rickarde\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"S\u00f6mn och Viktuppg\u00e5ng: Koppling,forskning och tips f\u00f6r b\u00e4ttre s\u00f6mn","description":"Kopplingen mellan s\u00f6mn och viktuppg\u00e5ng, hur s\u00f6mnbrist p\u00e5verkar v\u00e5r h\u00e4lsa, och f\u00e5 tips f\u00f6r att f\u00f6rb\u00e4ttra din s\u00f6mnkvalit\u00e9","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/","og_locale":"sv_SE","og_type":"article","og_title":"S\u00f6mn och Viktuppg\u00e5ng: Koppling,forskning och tips f\u00f6r b\u00e4ttre s\u00f6mn","og_description":"Kopplingen mellan s\u00f6mn och viktuppg\u00e5ng, hur s\u00f6mnbrist p\u00e5verkar v\u00e5r h\u00e4lsa, och f\u00e5 tips f\u00f6r att f\u00f6rb\u00e4ttra din s\u00f6mnkvalit\u00e9","og_url":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/","og_site_name":"reFitnessMagasinet","article_publisher":"https:\/\/www.facebook.com\/refitnesspt","article_published_time":"2023-04-14T09:00:59+00:00","article_modified_time":"2023-04-19T18:43:56+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/an-blogpost-about-sleep-and-weight-1.png","type":"image\/png"}],"author":"reFitness","twitter_card":"summary_large_image","twitter_misc":{"Skriven av":"reFitness","Ber\u00e4knad l\u00e4stid":"10 minuter"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#article","isPartOf":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/"},"author":{"name":"reFitness","@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/person\/b189f3523fc9476f675b82d5097e663f"},"headline":"S\u00f6mnens inverkan p\u00e5 viktuppg\u00e5ng: F\u00f6rst\u00e5 kopplingen och l\u00e4r dig sova b\u00e4ttre","datePublished":"2023-04-14T09:00:59+00:00","dateModified":"2023-04-19T18:43:56+00:00","mainEntityOfPage":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/"},"wordCount":2152,"publisher":{"@id":"https:\/\/www.refitness.se\/blog\/#organization"},"image":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#primaryimage"},"thumbnailUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/an-blogpost-about-sleep-and-weight-1.png","articleSection":["H\u00e4lsa"],"inLanguage":"sv-SE"},{"@type":"WebPage","@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/","url":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/","name":"S\u00f6mn och Viktuppg\u00e5ng: Koppling,forskning och tips f\u00f6r b\u00e4ttre s\u00f6mn","isPartOf":{"@id":"https:\/\/www.refitness.se\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#primaryimage"},"image":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#primaryimage"},"thumbnailUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/an-blogpost-about-sleep-and-weight-1.png","datePublished":"2023-04-14T09:00:59+00:00","dateModified":"2023-04-19T18:43:56+00:00","description":"Kopplingen mellan s\u00f6mn och viktuppg\u00e5ng, hur s\u00f6mnbrist p\u00e5verkar v\u00e5r h\u00e4lsa, och f\u00e5 tips f\u00f6r att f\u00f6rb\u00e4ttra din s\u00f6mnkvalit\u00e9","breadcrumb":{"@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#breadcrumb"},"inLanguage":"sv-SE","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/"]}]},{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#primaryimage","url":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/an-blogpost-about-sleep-and-weight-1.png","contentUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/an-blogpost-about-sleep-and-weight-1.png","width":1200,"height":628,"caption":"S\u00f6mn spelar en viktig roll f\u00f6r att f\u00f6rhindra viktuppg\u00e5ng och uppr\u00e4tth\u00e5lla en h\u00e4lsosam vikt"},{"@type":"BreadcrumbList","@id":"https:\/\/www.refitness.se\/blog\/halsa\/somn-och-viktuppgang\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.refitness.se\/blog\/"},{"@type":"ListItem","position":2,"name":"S\u00f6mnens inverkan p\u00e5 viktuppg\u00e5ng: F\u00f6rst\u00e5 kopplingen och l\u00e4r dig sova b\u00e4ttre"}]},{"@type":"WebSite","@id":"https:\/\/www.refitness.se\/blog\/#website","url":"https:\/\/www.refitness.se\/blog\/","name":"reFitnessMagasinet","description":"Tr\u00e4ning, Kost och H\u00e4lsa","publisher":{"@id":"https:\/\/www.refitness.se\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.refitness.se\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"sv-SE"},{"@type":"Organization","@id":"https:\/\/www.refitness.se\/blog\/#organization","name":"reFitness","url":"https:\/\/www.refitness.se\/blog\/","logo":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/refitnessloggahogupplost1.png","contentUrl":"https:\/\/www.refitness.se\/blog\/wp-content\/uploads\/2023\/04\/refitnessloggahogupplost1.png","width":376,"height":135,"caption":"reFitness"},"image":{"@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/refitnesspt"]},{"@type":"Person","@id":"https:\/\/www.refitness.se\/blog\/#\/schema\/person\/b189f3523fc9476f675b82d5097e663f","name":"reFitness","image":{"@type":"ImageObject","inLanguage":"sv-SE","@id":"https:\/\/secure.gravatar.com\/avatar\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d629896661e27985d614a89a50261eecc2fa23d95769d3bf1ef727bff78a10b4?s=96&d=mm&r=g","caption":"reFitness"},"sameAs":["https:\/\/www.refitness.se\/blog"],"url":"https:\/\/www.refitness.se\/blog\/author\/rickarde\/"}]}},"_links":{"self":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts\/3661","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/comments?post=3661"}],"version-history":[{"count":2,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts\/3661\/revisions"}],"predecessor-version":[{"id":4125,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/posts\/3661\/revisions\/4125"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/media\/3731"}],"wp:attachment":[{"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/media?parent=3661"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/categories?post=3661"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.refitness.se\/blog\/wp-json\/wp\/v2\/tags?post=3661"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}