Hopp til hovedinnhold
Illustrasjonsfoto
Illustrasjonsfoto

Råd for bedre søvn

Ved søvnproblemer kan enkle livsstilsråd være til hjelp.

Sist revidert:
QR
Del pasientinformasjon

Den ligger åpent tilgjengelig på NHI.no sammen annen relevant informasjon

https://nhi.no/livsstil/egenomsorg/sovnhygieniske-rad/ 

Generelt

Gode råd for bedre søvn

Råd for å opprettholde en god døgnrytme

Råd for å redusere aktiveringen kveld og natt

Vil du vite mer?

Kilder

Referanser

Dette dokumentet er basert på det profesjonelle dokumentet Insomni. Referanselisten for dette dokumentet vises nedenfor.

  1. International Classification of Sleep Disorders, 3rd ed, American Academy of Sleep Medicine, Darien, IL 2014.
  2. Sateia MJ, Nowell PD. Insomnia. Lancet 2004; 364: 1959-73. PubMed 
  3. Pallesen S, Sivertsen B, Nordhus IH, Bjorvatn B. A 10-year trend of insomnia prevalence in the adult Norwegian population. Sleep Med 2013. doi:10.1016/j.sleep.2013.10.009 DOI 
  4. Torsvik S, Bjorvatn B, Eliassen KE, Forthun I. Fam Pract . 2023 Mar 28;40(2):352-359. doi: 10.1093/fampra/cmac103. Prevalence of insomnia and hypnotic use in Norwegian patients visiting their general practitioner. Fam Pract 2023; 40: 352-359. pmid:36124938 PubMed 
  5. Perlis ML, Vargas I, Ellis JG, et al. The Natural History of Insomnia: the incidence of acute insomnia and subsequent progression to chronic insomnia or recovery in good sleeper subjects. Sleep. 2020 Jun 15;43(6):zsz299. PMID: 31848629.
  6. Fetveit A, Bjorvatn B. Søvnforstyrrelser hos eldre. Tidsskrift Nor Legeforening 2009; 129: 2004-6. doi:10.4045/tidsskr.08.0403 DOI 
  7. Forthun I, Rørtveit G, Fossum GH, et al. Søvnforstyrrelser og forskrivning av hypnotika i allmennpraksis - en PraksisNett-studie. Søvn 2023; 15: 11-15. www.calameo.com 
  8. SLK, terapianbefaling. Behandling av søvnvansker. Oslo 2000.
  9. Wolkove N, Elkholy O, Baltzan M et al. Sleep and aging: 1. Sleep disorders commonly found in older people. CMAJ 2007; 24: 1299–304. DOI: 10.1503/cmaj.060792 DOI 
  10. Wolkove N, Elkholy O, Baltzan M et al. Sleep and aging: 2. Management of sleep disorders in older people. CMAJ 2007; 8: 1449–54. doi: 10.1503/cmaj.070335 DOI 
  11. Bjorvatn B. Søvnregistrering og søvnstadier. Nasjonal kompetansetjeneste for søvnsykdommer (SOVno). Sist oppdatert 26.01.2018. helse-bergen.no 
  12. Hirshkowitz M, et al, National Sleep Foundation’s sleep time duration recommendations: methodology and results summary, Sleep Health (2015), doi: 10.1016/j.sleh.2014.12.010 DOI 
  13. Espie CA. Insomnia: conceptual issues in the development, persistence, and treatment of sleep disorder in adults . Annu Rev Psychol 2002; 53: 215-43. PubMed 
  14. SBU. Arbetsmiljöns betydelse för sömnstörningar. En systematisk litteraturöversikt. Stockholm: Elanders, 2013.
  15. Bjorvatn B. Alternativer til sovemidler hos eldre. Tidsskr Nor Lægeforen 2003; 123: 1048. PubMed 
  16. Riemann D, Baglioni C, Bassetti C, Bjorvatn B, et al. European guideline for the diagnosis and treatment of insomnia. J Sleep Res. 2017 Dec;26(6):675-700. Epub 2017 Sep 5. PMID: 28875581. PubMed 
  17. Bjorvatn B, Sivertsen B, Øyane N, Nordhus IH, Pallesen S. Insomni. Tidsskr Nor Legeforen 2009; 129: 1766-8. Tidsskrift for Den norske legeforening 
  18. Jacobs GD, Pace-Schott EF, Stickgold R, Otto MW. Cognitive behavior therapy and pharmacotherapy for insomnia: a randomized controlled trial and direct comparison. Arch Intern Med 2004; 164: 1888-96. PubMed 
  19. Davidson JR, Dickson C, Han H. Cognitive behavioural treatment for insomnia in primary care: a systematic review of sleep outcomes. Br J Gen Pract 2019; 69: e657-e664. pmid:31358494 PubMed 
  20. Ramar K, Malhotra RK, Carden KA, et al. Sleep is essential to health: an American Academy of Sleep Medicine position statement. J Clin Sleep Med. 2021 Jun 21. Epub ahead of print. PMID: 34170250. PubMed 
  21. Stepanski EJ, Rybarczyk B. Emerging research on the treatment and etiology of secondary or comorbid insomnia. Sleep Med Rev 2006; 10: 7–18. PMID: 16376125 PubMed 
  22. Ritterband LM, Thorndike FP, Gonder-Frederik LA, et al. Efficacy of an internet-based behavioral intevention for adults with insomnia. Arch Gen Psychiatry 2009; 66: 692-8. PubMed 
  23. Bjorvatn B, Fiske E, Pallesen S. A self-help book is better than sleep hygiene advice for insomnia. A randomized controlled comparative study. Scand J Psychology 2011; 52: 580-5. PubMed 
  24. Stepanski EJ, Wyatt JK. se of sleep hygiene in the treatment of insomnia. Sleep Med Rev 2003; 7: 215. pmid:12927121 PubMed 
  25. Morin CM, Culbert JP, Schwartz SM. Non-pharmacological interventions for insomnia: a meta-analysis og treatment efficacy. Am J Psychiatry 1994; 151: 1172-80 American Journal of Psychiatry 
  26. Bjorvatn B. Langvarige søvnvansker - kan de behandles? Tidsskr Nor Lægeforen 2000; 120:579-82. Tidsskrift for Den norske legeforening 
  27. Black DS, O'Reilly GA, Olmstead R, et al. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial. JAMA Intern Med 2015. doi:10.1001/jamainternmed.2014.8081 DOI 
  28. Pallesen S, Nordhus IH, Kvale G, Nielsen GH, et al. Behavioral treatment of insomnia in older adults: an open clinical trial comparing two interventions. Behav Res Ther 2003; 41: 31. pmid:12488118 PubMed 
  29. Trauer JM, Qian MY, Doyle JS, et al. Cognitive behavioral therapy for chronic insomnia: A systematic review and meta-analysis. Ann Intern Med 2015. doi:10.7326/M14-2841 DOI 
  30. Brasure M, Fuchs E, MacDonald R, et al. Psychological and Behavioral Interventions for Managing Insomnia Disorder: An Evidence Report for a Clinical Practice Guideline by the American College of Physicians. Ann Intern Med 2016. doi:10.7326/M15-1782 DOI 
  31. van Straten A, van der Zweerde T, Kleiboer A et al. Cognitive and behavioral therapies in the treatment of insomnia: A meta-analysis. Sleep Med Rev 2018; 38: 3-16. pmid:28392168 PubMed 
  32. Espie CA, Inglis SJ, Tessier S, Harvey L. The clinical effectiveness of cognitive behaviour therapy for chronic insomnia: implementation and evaluation of a sleep clinic in general medical practice. Behav Res Ther 2001; 39: 45-60. PubMed 
  33. Wu JQ, Appleman ER, Salazar RD, Ong JC. Cognitive Behavioral Therapy for Insomnia Comorbid With Psychiatric and Medical Conditions: A Meta-analysis. JAMA Intern Med 2015. doi:10.1001/jamainternmed.2015.3006 DOI 
  34. Sivertsen B, Omvik S, Pallesen S, et al. Cognitive behavioral therapy vs zopiclone for treatment of chronic primary insomnia in older adults. JAMA 2006; 295: 2851-8. PubMed 
  35. Morin CM, Vallieres A, Guay B, et al. Cognitive behavioral therapy, singly and combined with medication, for persistent insomnia. A randomized controlled trial. JAMA 2009; 301: 2005-15. Journal of the American Medical Association 
  36. Morgan K, Gregory P, Tomeny M, et al. Self-help treatment for insomnia symptoms associated with chronic conditions in older adults: a randomized controlled trial. J Am Geriatr Soc 2012; 60: 1803-10. PubMed 
  37. Espie CA, Kyle SD, Williams C, et al. A randomized, placebo-controlled trial of online cognitive behavioural therapy for chronic insomnia disorder delivered via an automated media-rich web application. Sleep 2012; 35: 769-81. PubMed 
  38. Bootzin RR, Nicassion PM. Behavioral treatments for insomnia. In: Hersen M, Eissler R, Miller P, eds. Progress in Behavior Modification. New York, NY: Academic Press, 1978: 1-45.
  39. Morin CM, Hauri PJ, Espie CA, Spielman AJ, Buysse DJ, Bootzin RR. Nonpharmacologic treatment of chronic insomnia: an American Academy of Sleep Medicine review. Sleep 1999; 22: 1134-56. PubMed 
  40. Morgenthaler T, Kramer M, Alessi C et al. Practice parameters for the psychological and behavioral treatment of insomnia: an update. An American Academy of Sleep Medicine report. SLEEP 2006; 29: 1415-19. pmid:17162987 PubMed 
  41. Buysse DJ, Germain A, Moul DE, et al. Efficacy of brief behavioral treatment for chronic insomnia in older adults. Arch Intern Med 2011; 171: 887-95. PubMed 
  42. Baillargeon L, Demers M, Ladoceur R. Stimulus control: nonpharmacological treatment for insomnia. Can Fam Physician 1998; 44: 73-9. PubMed 
  43. Hogan DB, Maxwell CJ, Fung TS, Ebly EM. Prevalence and potential consequences of benzodiazepine use in senior citizens: results from the Canadian study of health and aging. Can J Clin Pharmacol 2003; 10: 72-7. PubMed 
  44. Nowell PD, Mazumdar S, Buysse DJ, Dew MA, Reynolds CF, Kupfer DJ. Benzodiazepines and zolpidem for chronic insomnia: a meta-analysis of treatment efficacy. JAMA 1997; 278: 2170-77. Journal of the American Medical Association 
  45. Holbrook AM, Crowther R, Lotter A, Cheng C, King D. Meta-analysis of benzodiazepine use in the treatment of insomnia. CMAJ 2000; 162: 225-33. Canadian Medical Association Journal 
  46. Wilt TJ, MacDonald R, Brasure M, et al. Pharmacologic Treatment of Insomnia Disorder: An Evidence Report for a Clinical Practice Guideline by the American College of Physicians. Ann Intern Med 2016. doi:10.7326/M15-1781 DOI 
  47. Wilson SJ, Nutt DJ, Alford C, et al. British Association for Psychopharmacology consensus statement on evidence-based treatment of insomnia, parasomnias and circadian rhythm disorders. J Psychopharmacol 2010 Nov; 24(11): 1577-601. pmid:20813762 PubMed 
  48. Ray WA, Thapa PB, Gideon P. Benzodiazepines and the risk of falls in nursing home residents. J Am Geriatr Soc 2000; 48: 682-85. PubMed 
  49. Roehrs T, Merlotti L, Zorick F, Roth T. Rebound insomnia in normals and patients with insomnia after abrupt and tapered discontinuation. Psychopharmacology 1992; 108: 67-71. PubMed 
  50. Roth T, Roehrs TA. A review of the safety profiles of benzodiazepine hypnotics. J Clin Psychiatry 1991; 52 (suppl): 38-41.
  51. Hajak G, Muller WE, Wittchen HU, Pittrow D, Kirch W. Abuse and dependence potential for the non-benzodiazepine hypnotics zolpidem and zopiclone: a review of case reports and epidemiological data . Addiction 2003; 98: 1371-78. PubMed 
  52. National Institute for Clinical Excellence. Guidance on the use of zaleplon, zolpidem and zopiclone for the short-term management of insomnia. London: NICE, 2004. (Technology Appraisal 77.) www.nice.org.uk/TA077guidance (accessed 20 Sep 04).
  53. Mellingsæter TC, Bramness JG, Slørdal L. Er z-hypnotika bedre og tryggere sovemedisiner enn benzodiazepiner?. Tidsskr Nor Lægeforen 2006; 126: 2954-6. PubMed 
  54. Morin CM, Colecchi C, Stone J, Sood R, Brink D. Behavioral and Pharmacological Therapies for Late-Life Insomnia. A Randomized Controlled Trial. JAMA 1999;281:991-9. Journal of the American Medical Association 
  55. Liira J, Verbeek JH, Costa G, et al. Pharmacological interventions for sleepiness and sleep disturbances caused by shift work. Cochrane Database of Syst Rev 2014; (8): CD009776. doi:10.1002/14651858.CD009776.pub2 DOI 
  56. De Crescenzo F, D'Alò GL, Ostinelli EG, et al. Lancet . 2022 Jul 16;400(10347):170-184. doi: 10.1016/S0140-6736(22)00878-9. Comparative effects of pharmacological interventions for the acute and long-term management of insomnia disorder in adults: a systematic review and network meta-analysis. Lancet 2022; 400: 170-84. pmid:35843245 PubMed 
  57. Fetveit A, Bjorvatn B. Søvnforstyrrelser hos sykehjemspasienter - praktiske behandlingsråd Søvnforstyrrelser hos sykehjemspasienter - praktiske behandlingsråd. Tidsskr Nor Lægeforen 2005; 125: 1676-8. PubMed 
  58. Relis: Diazepam versus oksazepam og risiko for avhengighet. RELIS database 2019; spm.nr. 13187, RELIS Vest. relis.no 
  59. Culpepper L, Wingertzahn MA. Over-the-Counter Agents for the Treatment of Occasional Disturbed Sleep or Transient Insomnia: A Systematic Review of Efficacy and Safety. Prim Care Companion CNS Disord 2015 Dec 31. pmid:27057416 PubMed 
  60. BMJ Best Practice: Insomnia. Sist oppdatert 25.01.2016. bestpractice.bmj.com 
  61. Debernard KAB, Frost J, Roland PH. Kvetiapin er ikke en sovemedisin. Tidsskr Nor Legeforen 2019; 139. doi: 10.4045/tidsskr.19.0205. DOI 
  62. Wilhelmsen-Langeland A, Vågenes VA, Magerøy N, Bredeli E. Utviklingen i bruken av hypnotika er trolig gledelig, men vi er bekymret for økningen i bruken av kvetiapin på indikasjon for søvnvansker. SovNo 2022. en.calameo.com 
  63. Waal H, Vold JH, Skurtveit SO. Kvetiapinmisbruk – myte eller realitet?. Tidsskr Nor Legeforen 2020. doi:10.4045/tidsskr.20.0059 DOI 
  64. Alessi CA, Martin JL, Webber AP, Cynthia Kim E, Harker JO, Josephson KR. Randomized, controlled trial of a nonpharmacological intervention to improve abnormal sleep/wake patterns in nursing home residents. J Am Geriatr Soc 2005; 53: 803-10. PubMed 
  65. Rosenberg R, Murphy P, Zammit G, et al. Comparison of Lemborexant With Placebo and Zolpidem Tartrate Extended Release for the Treatment of Older Adults With Insomnia Disorder: A Phase 3 Randomized Clinical Trial. JAMA Netw Open 2019; 2: e1918254. pmid:31880796 PubMed 
  66. Mignot E, Mayleben D, Fietze I, et al. Safety and efficacy of daridorexant in patients with insomnia disorder: results from two multicentre, randomised, double-blind, placebo-controlled, phase 3 trials. Lancet Neurol 2022. doi:10.1016/S1474-4422(21)00436-1 DOI 
  67. Holbrook AM, Crowther R, Lotter A, Cheng C, King D. The diagnosis and management of insomnia in clinical practice: a practical evidence-based approach. CMAJ 2000; 162: 216-20. Canadian Medical Association Journal 
  68. King AC, Oman RF, Brassington GS, Bliwise DL, Haskell WL. Moderate-intensity exercise and self-rated quality of sleep in older adults. A randomized controlled trial. JAMA 1997; 277: 32-7. Journal of the American Medical Association 
  69. Montgomery P, Dennis J. Physical exercise for sleep problems in adults aged 60+ (Cochrane Review). In: The Cochrane Library, Issue 4, 2002. Oxford: Update Software. The Cochrane Library 
  70. Montgomery P, Dennis J. Bright light therapy for sleep problems in adults aged 60+ (Cochrane Review). In: The Cochrane Library, Issue 4, 2002. Oxford: Update Software. The Cochrane Library 
  71. Fetveit A, Bjorvatn B. Lysbehandling mot søvnvansker i sykehjem - et ikke-farmakologisk alternativ. Tidsskr Nor Lægeforen 2005; 125: 1679-81. PubMed 
  72. King CR, Knutson KL, Rathouz PJ, et al. Short sleep duration and incident coronary artery calcification. JAMA 2008; 300: 2859-66. Journal of the American Medical Association 
  73. Riemann D, Voderholzer U. Primary insomnia: a risk factor to develop depression? J Affect Disord 2003; 76: 255–9. PMID: 12943956 PubMed 
  74. Hajak G. Epidemiology of severe insomnia and its consequences in Germany. Eur Arch Psychiatry Clin Neurosci 2001; 251: 49-56. PubMed 
  75. Edinger JD, Means MK, Carney CE et al. Psychomotor performance deficits and their relation to prior nights" sleep among individuals with primary insomnia. Sleep 2008; 31: 599–607.
  76. Backhaus J, Junghanns K, Born J et al. Impaired declarative memory consolidation during sleep in patients with primary insomnia: Influence of sleep architecture and nocturnal cortisol release. Biol Psychiatry 2006; 60: 1324–30. DOI: 10.1016/j.biopsych.2006.03.051 DOI 
  77. Morin CM, Rodrigue S, Ivers H. Role of stress, arousal, and coping skills in primary insomnia. Psychosom Med 2003; 65: 259–67. PMID: 12651993 PubMed 
  78. Sivertsen B, Øverland S, Bjorvatn B et al. Does insomnia predict sick leave? The Hordaland Health Study. J Psychosom Res 2009; 66: 67–74. doi: 10.1016/j.jpsychores.2008.06.011 DOI 
  79. Sivertsen B, Øverland S, Neckelmann D et al. The long-term effect of insomnia on work disability: the HUNT-2 historical cohort study. Am J Epidemiol 2006; 163: 1018–24. PMID: 16611665 PubMed 
  80. Sørensen E. Søvn og utvikling hos barn og unge. Tidsskr Nor Lægeforen 2003; 123: 26-9. Tidsskrift for Den norske legeforening 
  81. Sateia MJ, Doghramji K, Hauri PJ, Morin CM. Evaluation of chronic insomnia: an American Academy of Sleep Medicine review . Sleep 2000; 23: 243-308. PubMed 
  82. Ohayon M. Epidemiology of insomnia: what we know and what we still need to learn. Sleep Med Rev 2002; 6: 97-111. PubMed 
  83. MMWR-report. Perceived insufficient rest or sleep among adults - United States, 2008. JAMA 2009; 302: 2532-39. Journal of the American Medical Association