{"id":1074,"date":"2022-02-14T09:51:38","date_gmt":"2022-02-14T08:51:38","guid":{"rendered":"https:\/\/babyjourney.se\/?p=1074"},"modified":"2024-10-21T11:45:01","modified_gmt":"2024-10-21T09:45:01","slug":"tjeklisten-til-bedre-sovn","status":"publish","type":"post","link":"https:\/\/webstaging.babyjourney.se\/dk\/barn\/checklistan-for-battre-somn\/","title":{"rendered":"S\u00f8vnrutiner for b\u00f8rn: tjeklisten til bedre s\u00f8vn"},"content":{"rendered":"<p><strong>I denne artikel f\u00e5r du 13 konkrete tips fra s\u00f8vncoach Hanna Bergenkull til at indf\u00f8re nye s\u00f8vnrutiner for b\u00f8rn. Hvis du ikke har l\u00e6st artiklen \"N\u00e5r du vil have styr p\u00e5 din rodede s\u00f8vn\", anbefaler vi, at du g\u00f8r det f\u00f8rst.<\/strong><\/p>\n<h2>Tjekliste til bedre s\u00f8vn for b\u00f8rn<\/h2>\n<p><strong>1. Reflekter over det faktum, at dit barn udtrykker forskellige f\u00f8lelser.<\/strong><br \/>\nSom for\u00e6lder er det let at tolke alle de negative f\u00f8lelser, din baby udtrykker, som \"trist gr\u00e5d\". Men faktisk udtrykker babyer, der er over 6 m\u00e5neder gamle, ofte forskellige former for utilfredshed i stedet.<\/p>\n<ul>\n<li>Trist\/sur - dit barn gr\u00e6der og er ked af det, fordi det er tr\u00e6t eller utilpas.<\/li>\n<li>Utilfredshed - findes i flere varianter som gnaven, vred og sur.<\/li>\n<li>Rasende vred - \"Jeg vil ikke!\"<\/li>\n<\/ul>\n<p><strong>2: L\u00e6r at lytte, fortolke og reagere p\u00e5 forskellige m\u00e5der<\/strong><br \/>\nN\u00e5r dit barn er ked af det, skal du sp\u00f8rge dig selv: \"Skal jeg handle lige nu, eller kan jeg vente og se, om det lykkes at komme ud af denne f\u00f8lelse af sig selv?\". For\u00e6ldrerollen er en vekselvirkning mellem at hj\u00e6lpe og vente med at hj\u00e6lpe\/l\u00f8se situationen. Hvis du vil forbedre s\u00f8vnen, skal du veksle mellem at hj\u00e6lpe\/st\u00f8tte\/aflede og vente p\u00e5, at barnet selv kan komme ud af denne f\u00f8lelse af utilfredshed. Hvis dit barn gr\u00e6der, skal du handle og tr\u00f8ste dit barn.<\/p>\n<p><strong>3: Kan alle f\u00f8lelser eksistere?<\/strong><br \/>\nAt leve betyder at f\u00f8le og udtrykke f\u00f8lelser. Ved bevidst at \u00f8ve os i at lytte og tolke vores b\u00f8rns signaler \u00e5bner vi op for muligheden for at veksle mellem at beskytte, hj\u00e6lpe og vente og lade barnet klare mindre udfordringer p\u00e5 egen h\u00e5nd.<\/p>\n<p>Vi vil forts\u00e6tte med at beskytte og hj\u00e6lpe. Vi vil forts\u00e6tte med at tr\u00f8ste og pleje. Men vi er ogs\u00e5 n\u00f8dt til at give vores b\u00f8rn tid til at eksperimentere p\u00e5 egen h\u00e5nd, selv om det betyder, at vores b\u00f8rn fra tid til anden giver udtryk for utilfredshed i forskellige former.<\/p>\n<p><strong>4: Tjek, at dit barn er helt rask<\/strong><br \/>\nF\u00f8r du beslutter dig for at indf\u00f8re nye s\u00f8vnrutiner, skal du v\u00e6re sikker p\u00e5, at der ikke er nogen fysiske barrierer som f.eks. allergi, \u00f8re-, n\u00e6se- og halsproblemer (f.eks. apn\u00f8), refluks osv.<\/p>\n<p><strong>5: M\u00f8rkl\u00e6g sovev\u00e6relset om natten<\/strong><br \/>\nFordi lys, b\u00e5de dagslys og lys fra lamper, sender signaler til hjernen om at reducere produktionen af melatonin (som g\u00f8r os tr\u00e6tte), skal b\u00f8rn med s\u00f8vnforstyrrelser, eller som v\u00e5gner for tidligt om morgenen, sove i kulsorte sovev\u00e6relser (op til en alder af lidt over 2 \u00e5r).<\/p>\n<p>B\u00f8rn over 2 \u00e5r begynder at indse, at der kan lure farer i m\u00f8rket, og de kan have brug for lidt lys for at kunne orientere sig i sovev\u00e6relset. Et forslag er at lukke alt dagslys ude og lade d\u00f8ren til sovev\u00e6relset st\u00e5 lidt p\u00e5 klem, en spr\u00e6kke p\u00e5 \u00bd cm er nok, og lade et svagt lys skinne et sted uden for sovev\u00e6relset.<\/p>\n<p><strong>6: Bestem startdatoen<\/strong><br \/>\nTag kalenderen frem og se, hvorn\u00e5r det er praktisk muligt at indf\u00f8re nye procedurer. Det tager lidt tid, og jeg anbefaler, at du med stor omhu fokuserer p\u00e5 \u00e6ndringen i to uger. Du vil se en forbedring af din s\u00f8vn inden for 2-6 dage.<\/p>\n<p>Hvis du ikke ser nogen forandring inden for en uge, er der m\u00e5ske nogle ting, du mangler, og det er klogt at holde en pause, l\u00e6se og reflektere og s\u00e5 eventuelt forts\u00e6tte arbejdet.<\/p>\n<p><strong>7: Brug mad- og s\u00f8vnuret<\/strong><br \/>\nEn vigtig del af at f\u00e5 styr p\u00e5 den forstyrrede s\u00f8vn er at f\u00f8lge et klart, alderssvarende skema. Faste spise- og sovetider p\u00e5virker d\u00f8gnrytmen, s\u00e5 dit barn er tilpas sulten, n\u00e5r det er tid til at spise, og tilpas tr\u00e6t, n\u00e5r det er tid til at sove.<\/p>\n<p>Inkluder ogs\u00e5 daglig udetid i skemaet, helst 1 time b\u00e5de om morgenen og om eftermiddagen. Dagslys og fysisk aktivitet har en positiv effekt p\u00e5 d\u00f8gnrytmen og s\u00f8vnen.<\/p>\n<p><strong>8: Fysisk ber\u00f8ring - vigtigt, n\u00e5r man introducerer nye praksisser<\/strong><br \/>\nAt massere, b\u00e6re i armene, kl\u00f8 p\u00e5 ryggen, hoppe rytmisk p\u00e5 numsen eller klappe blidt p\u00e5 hovedet er eksempler p\u00e5 fysisk ber\u00f8ring. Hvad der passer bedst til dit barn, afh\u00e6nger af dets personlighed og alder. Den fysiske ber\u00f8ring er der for at hj\u00e6lpe dit barn ud af de triste f\u00f8lelser eller f\u00f8lelser af utilfredshed og er en vigtig del, n\u00e5r du introducerer nye rutiner.<\/p>\n<p><strong>9: G\u00e5, n\u00e5r dit barn er klar over, at du g\u00f8r det.<\/strong><br \/>\nP\u00e6dagogerne i vores b\u00f8rnehaver minder os for\u00e6ldre om at sige farvel, n\u00e5r vi forlader vores barn - ogs\u00e5 selv om det v\u00e6kker st\u00e6rke f\u00f8lelser. At g\u00f8re dit barn opm\u00e6rksom p\u00e5, at du g\u00e5r, giver det en st\u00f8rre f\u00f8lelse af kontrol, og ud fra den kontrol vokser trygheden sig st\u00e6rkere. Separationsangsten mindskes, tilliden vokser, og roen indfinder sig.<\/p>\n<p>Fors\u00f8g at forlade sovev\u00e6relset, f\u00f8r han eller hun falder i s\u00f8vn. Lad dem vide, at du g\u00e5r, ved gentagne gange at sige for eksempel \"sov godt - vi ses i morgen\".<\/p>\n<p><strong>10: Din stemme - en bro mellem dig og dit barn<\/strong><br \/>\nFort\u00e6l altid dit barn, at du forlader sovev\u00e6relset, og g\u00f8r det opm\u00e6rksom p\u00e5, at du g\u00e5r. Brug din stemme som et mantra, og gentag det samme et par gange efter hinanden. V\u00e6r s\u00e5 stille og lyt til, hvordan dit barn reagerer. Efter et stykke tid kan du, hvis du synes, det er n\u00f8dvendigt, minde hende eller ham om, at du stadig er uden for sovev\u00e6relset.<\/p>\n<p><strong>11: Samspil mellem fysisk ber\u00f8ring og din stemme<\/strong><br \/>\nI l\u00f8bet af den f\u00f8rste uge (og is\u00e6r i l\u00f8bet af de f\u00f8rste 2-4 dage), hvor du indf\u00f8rer de nye sove- og luringsrutiner, er det meget vigtigt at v\u00e6re gener\u00f8s og vittig, n\u00e5r det er n\u00f8dvendigt, n\u00e5r du g\u00e5r ind til dit barn og hj\u00e6lper ham\/hende med at komme t\u00e6ttere p\u00e5 s\u00f8vnen.<\/p>\n<p>Sidel\u00f8bende med at du arbejder med den fysiske ber\u00f8ring, kan du arbejde med din stemme. Str\u00e6b efter gradvist at reducere den fysiske ber\u00f8ring og lad din stemme tage mere og mere over.<\/p>\n<p><strong>12: T\u00e5lmodighed<\/strong><br \/>\nAt erstatte vante rutiner med nye tager tid og kr\u00e6ver b\u00e5de beslutsomhed og t\u00e5lmodighed. Mange familier kontakter mig og fort\u00e6ller, at de har oplevet en meget positiv udvikling, men at sengetiderne og opv\u00e5gningerne er blevet l\u00e6ngere. Pr\u00f8v at v\u00e6re t\u00e5lmodig, og hvis din mavefornemmelse er rigtig, er mit r\u00e5d at forts\u00e6tte med de nye rutiner, du har indf\u00f8rt.<\/p>\n<p><strong>13: Find m\u00e5der at reducere stressniveauet p\u00e5<\/strong><br \/>\nHvis du finder m\u00e5der at hj\u00e6lpe dig selv med at mindske stress og angst, kan det hj\u00e6lpe dig med at forbedre din s\u00f8vn. En relativt enkel m\u00e5de er at bruge lidt tid hver dag p\u00e5 at praktisere mindful vejrtr\u00e6kning.<\/p>\n<p>Det er ligegyldigt, hvordan du g\u00f8r det, men jeg vil virkelig gerne opfordre dig til at tage et \u00f8jeblik hver dag for dig selv - og n\u00e5r du ikke kan f\u00e5 din dag til at h\u00e6nge sammen, s\u00e5 accepter, at du ikke fik det \u00f8jeblik. Begynd igen i morgen (eller dagen efter ...)<\/p>\n<p><strong><em>Hanna Bergenkull er s\u00f8vncoach, forfatter til bogen \"Visst kan Lillis r\u00e4v sova - din guide till b\u00e4ttre s\u00f6mn\" og grundl\u00e6gger af S\u00f6mnskolan. Hvis du vil deltage i s\u00f8vnskolen live, er det n\u00e6ste arrangement i september.<\/em><\/strong><\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>I denne artikel f\u00e5r du 13 konkrete tips fra s\u00f8vncoach Hanna Bergenkull til at indf\u00f8re nye s\u00f8vnrutiner for b\u00f8rn. Hvis du ikke har l\u00e6st artiklen \u201cN\u00e5r du vil have styr p\u00e5 din rodede s\u00f8vn\u201d, anbefaler vi, at du g\u00f8r det f\u00f8rst: ....<\/p>","protected":false},"author":4,"featured_media":90,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[11],"tags":[],"class_list":["post-1074","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-barn"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>S\u00f6mnrutiner barn: Checklistan f\u00f6r b\u00e4ttre s\u00f6mn | Baby Journey<\/title>\n<meta name=\"description\" content=\"S\u00f6mncoachen Hanna Bergenkull ger dig 13 konkreta r\u00e5d kring s\u00f6mnrutiner f\u00f6r barn. 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