{"id":11482,"date":"2021-10-06T12:01:40","date_gmt":"2021-10-06T10:01:40","guid":{"rendered":"https:\/\/tdsportswear.com\/?p=11482"},"modified":"2024-03-27T10:58:03","modified_gmt":"2024-03-27T09:58:03","slug":"slecht-slapen-na-intensief-wielrennen-hoe-komt-dat-toch","status":"publish","type":"post","link":"https:\/\/tdsportswear.com\/nl\/blog\/slecht-slapen-na-intensief-wielrennen-hoe-komt-dat-toch\/","title":{"rendered":"Slecht slapen na intensief wielrennen – Hoe komt dat toch?"},"content":{"rendered":"

Je herkent het vast wel. Na een lange dag besluit je om nog even op de fiets te stappen. Even de dag wegtrappen. Vaak gaat dit goed (al helemaal als je de hele dag stil hebt gezeten). Soms gaat dit zo goed, dat je als een wilde stier over het asfalt sjeest. Maar dan\u2026 je komt thuis, gaat naar bed en komt vervolgens niet meer in slaap. Wat is hier de oorzaak van? En nog belangrijker: wat kan je er aan doen om zoiets te voorkomen? Lees vandaag alles over het slecht slapen na intensief wielrennen:<\/p>\n

Oorzaak: adrenaline, cortisol en noradrenaline<\/strong><\/p>\n

Adrenaline en noradrenaline komen vrij na zware intensiteit en zorgen dat je hersenen alert worden. Je lichaam is hierdoor in staat om te vechten of vluchten. Maar goed, dat wil je natuurlijk niet als je in bed ligt en wilt slapen.<\/p>\n

Cortisol verslechtert de aanmaak van melatonine oftewel het \u2018\u2019slaap-hormoon\u2019\u2019. Hierdoor blijf je vaak nog wel even wakker.<\/p>\n

Wat kan je er aan doen?<\/strong><\/h2>\n

1: ademhalen <\/strong><\/h3>\n

Focus op je ademhaling en zorg dat deze weer rustiger wordt. Je kan bijvoorbeeld 7 seconden inademen, je adem voor 5 seconden vasthouden en 8 seconden uitblazen. Hierdoor ontspant je lichaam zich automatisch.<\/p>\n

2: minimaal 3 uur rust<\/strong><\/h3>\n

Probeer drie uur voor het slapen gaan niet meer te trainen. Hierdoor kan je lichaam zich aanpassen en weer tot rust komen.<\/p>\n

3: Minder intensief:<\/strong><\/h3>\n

Probeer trainingen met zware intensiteit<\/a> overdag te plannen.<\/p>\n

4: Geen cafe\u00efne<\/strong><\/h3>\n

Dit klinkt logisch, maar check ook even of je sportdrank geen cafe\u00efne bevat. Neem dit anders alleen voor de training, en niet tijdens.<\/p>\n

5: Drink veel water<\/strong><\/h3>\n

Door te zweten verliest je lichaam veel vocht. Een tekort aan vocht zorgt voor een verhoogde hartslag. Probeer daarom extra te drinken als je laat traint.<\/p>\n

6: Er toch gewoon voor gaan!<\/strong><\/h3>\n

Heb je energie, voelt het goed en kan je prima een paar uur slaap missen? Dan uiteraard er gewoon voor gaan! Houd er wel rekening mee dat een goede nachtrust cruciaal is voor het herstel na een work-out.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Je herkent het vast wel. Na een lange dag besluit je om nog even op de …<\/p>\n","protected":false},"author":1,"featured_media":11483,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","footnotes":""},"categories":[70,72,69,73],"tags":[486,485,406],"class_list":["post-11482","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fietsen","category-fotografie","category-kleding","category-reizen","tag-adrenaline","tag-slapen","tag-wielrennen"],"acf":[],"yoast_head":"\nSlecht slapen na intensief wielrennen - Hoe komt dat toch?<\/title>\n<meta name=\"description\" content=\"Slaap jij wel eens minder goed na een intensieve fietsrit? Lees nu alles over slecht slapen na intensief wielrennen. 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