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Lig Jij Wakker van een Onderbroken Slaap? Een Experiment

Last Updated on maart 4, 2016 by

De onderbroken slaap

Ik moet je iets bekennen…

Ik ben namelijk ontzettend eigenwijs, het lijkt wel alsof ik altijd alles anders moet doen, anders dan de meesten. Niet om ‘het anders doen’ en me af te zetten, maar omdat ik gewoonweg niet klakkeloos kan aannemen dat wat iedereen doet of zegt ook klopt en goed is.

Als het voor mijn gevoel niet klopt, ga ik opzoek en kom dan vaak tot heel andere dingen dan het gros van de mensen in mijn omgeving. Ik kan niet doen zoals iedereen, dan zou ik mezelf verloochenen.

Als kind en puber heb ik me daardoor vaak erg alleen gevoeld, wilde ‘er graag bijhoren’, maar dat lukte nooit. Het anders zijn uitte zich toen in hoe ik me kleedde, welke muziek ik luisterde en waar ik uitging, maar toch voelde ik me ook in de kringen van mensen die zich op diezelfde manier met die zaken bezighielden nooit echt thuis. Het overgrote merendeel van al die mensen van toen is nu net als de rest gewoon hoofdzakelijk mainstream.

Pas toen ik kinderen kreeg -ik werd op mijn 29e moeder- kwamen de echt belangrijke keuzes en ontdekte ik mijn lijfspreuk die ik ook op mijn persoonlijke Facebookprofiel heb staan:

Niet wakker liggen van onderbroken slaap

Om je een idee te geven van die keuzes, hier een paar van de belangrijkste:

  • Ik stopte met werken, want vond het belangrijk thuis bij mijn kinderen te zijn.
  • Ik wilde een waterbevalling (die helaas figuurlijk in het water viel…, het werd ziekenhuis, maar dat is een ander verhaal).
  • Ik ging mijn kindje dragen, we sliepen samen met de baby en ik gaf borstvoeding op verzoek en ging lang voeden tot ze zelf aangaven niet meer te willen (zodoende heb ik 14 jaar borstvoeding gegeven en hebben ze alle drie 6 tot 7 jaar borstvoeding gehad).
  • Vaccineren deed ik anders, de oudste kreeg niet alles en pas veel later. De andere twee zijn niet gevaccineerd.
  • De middelste en jongste werden wel thuis in bad geboren, de jongste zelfs geheel unassisted, dus zonder verloskundige, de mooiste ervaring van mijn leven!
  • We geven thuisonderwijs en doen daarbij aan wat in de VS wel unschooling wordt genoemd: we geven geen les. Ze leren wat ze willen leren, wanneer en hoe. Ook wel child led learning genoemd.
  • Tja, en qua voeding, dat weet je wel, ook dat doen we anders dan de meesten.

Toen mijn oudste een baby was, kreeg ik het boek the Continuum Concept (‘Op zoek naar het Verloren geluk‘), van Jean Liedloff onder ogen.

Jean Liedloff woont 1,5 jaar lang diep in de jungle van zuid-Amerika en leefde daar met de indianen samen. Ze krijgt daar een totaal andere kijk op de menselijke natuur en op de manier waarop we hier in het Westen met onze kinderen omgaan. Een aanrader voor iedereen die kinderen heeft of gaat krijgen!

Ik zal daar nu verder niet te diep op ingaan, maar ik noem dit boek nu om een specifieke passage eruit. Ik herinnerde die me, toen ik werd gevraagd mee te doen aan een onderzoek voor een profielwerkstuk naar onderbroken slaap.

Het boek heb ik helaas niet meer, maar ik vond dit artikel op internet wat hetzelfde beschrijft als in het boek:

It was in fact very like their habit of telling a joke in the middle of the night. when everyone was asleep. Though some were snoring loudly, all would awaken instantly, laugh and in seconds resume sleep, snoring and all. They did not feel that being awake was more unpleasant than being asleep, and they awoke fully alert, as when a distant pack of dangerous peccary was heard by all the Indians simultaneously, though they had been asleep, while I, awake and listening to the sounds of the surrounding jungle, had noticed nothing.

Slaapt Hij Al Door?

Als je een baby hebt, krijg je regelmatig de vraag voorgeschoteld: slaapt hij of zij al door? En als moeders dan een baby hadden die dat op jonge leeftijd deed, dan was dat iets om echt jaloers op te zijn, vonden vele andere jonge moeders.

De onderbroken slaap

Voor mij speelde het niet zo. De baby lag bij me in bed en als er gedronken moest worden, hoefde ik bij wijze van maar 1 oog open te doen, aan te leggen en kon ik weer doorslapen. Gelukkig maar dat ik er de volgende dag niet vroeg uit hoefde om aan het werk te gaan voor de hypotheek, of iets dergelijks, want die hebben we niet 😉

Ik herinner me nog hoe verbaasd ik was hoe fit ik kon zijn, ondanks het regelmatig wakker worden ’s nachts. Later met meer kinderen werd dat overigens wel wat lastiger, want ieder kind heeft weer andere behoeften natuurlijk. Ik leef nu eenmaal niet in een stam waar er gezamenlijk voor de kinderen wordt gezorgd…, maar ik sliep als een baby, letterlijk en dus met de nodige onderbrekingen!

 

De Onderbroken Slaap

In onze cultuur wordt een ononderbroken slaap gezien als gezond en goed. Je zou je zorgen moeten maken als je ’s nachts regelmatig wakker ligt. Iedereen neemt dit maar aan en velen schieten vervolgens in de stress als ze ’s nachts steeds maar wakker worden. Als we echter kijken naar andere culturen, zoals ook in het boek van Liedloff worden beschreven of naar de geschiedenis, dan lijkt ons patroon van gemiddeld 8 uur aaneengesloten slapen, helemaal niet zo gewoon: Wakker Liggen van onderbroken slaap niet nodig.

Historicus Roger Ekirch heeft in 2001 aangetoond dat mensen in vroeger tijden niet acht uur achter elkaar sliepen, maar in twee delen van vier uur met een periode van zo’n 2 uur wakker ertussen. Volgens Ekirch is het vooral door de opkomst van het elektrisch licht, dat tegen het einde van de 17e eeuw het slaapritme van 4-2-4 verdwenen is. (Bron)

 

Interessant Experiment

Zelf word ik ook vaak wakker ’s nachts, ik lig nooit te draaien, hoef zelfs niet naar het toilet en ben er nog nooit uit gegaan om de koelkast te plunderen. Eigenlijk val ik altijd wel weer gewoon inslaap en dus maak ik me er ook nooit druk om, zeker niet sinds ik jaren terug al het een en ander gelezen had over de mythe van de ononderbroken slaap van 8 uur en het verschil met andere culturen.

En altijd opzoek naar het meest natuurlijke van veel zaken, was mijn interesse meteen gewekt, toen ik een paar weken geleden werd gevraagd om mee te doen met een onderzoek naar het effect van de onderbroken slaap. Natuurlijk ging ik meedoen en uiteraard in de groep die 3 weken lang ruwweg het schema 4-2-4 gaat volgen.

Super interessant vind ik zo’n experiment! Afgelopen zondag ben ik begonnen en ik moet zeggen: het valt nog niet mee! Het is vooral lastig een ritme te vinden dat werkt voor mij, maar ook voor mijn gezin. Zo kan ik niet gemakkelijk extra vroeg naar bed gaan iedere dag.

 

Een Ritme Vinden

We kijken vaak film met z’n allen een gaan dan allemaal tussen 10 en 11 naar bed, dat is voor dit experiment eigenlijk te laat. Maar ik heb ook mijn schaatslessen waarvan ik meestal niet eerder dan 10 uur thuiskom en om dan meteen daarna in bed te rollen, dat werkt ook niet…

Ik moet de wekker zetten, anders wordt ik niet na 4 uur wakker. Me dan eruit slepen is vaak nog niet gemakkelijk gebleken. Eenmaal eruit is het heerlijk om hier in alle stilte te zitten en te rommelen, maar weer in bed, heb ik de grootste moeite om weer inslaap te komen, duurt vaak wel een uur!

Het is de bedoeling dat ik dit drie weken vol ga houden, en die tijd heb ik ook wel nodig minstens om in een ritme te komen. Eigenlijk kan ik er dan pas ook iets over zeggen, lijkt me. Ik zal dit dus ook zeker vol gaan maken, die drie weken en wie weet bevalt het dan wel zo goed, dat ik het blijf voortzetten!

Ik houd jullie op de hoogte!

 

En jij, wordt jij vaak wakker ’s nachts? Maak je je daar dan druk om, omdat je denkt dat je echt 8 uur achterelkaar moet slapen? Vertel het me in de reacties hieronder!

 

Meer lezen:

-Historisch Nieuwsblad: Aan één stuk door slapen is een recent fenomeen
-Grens Wetenschap: Breek je slaap
-BBC News: The myth of the eight-hour sleep
-Motherboard: Hoe de industriële revolutie een einde maakte aan dutjes
-LiveSience: Busting the 8-Hour Sleep Myth: Why You Should Wake Up in the Night
-SBS.com.au: Exploring cross-cultural attitudes to sleep
-Mouting the World: Sleeping Across Cultures (Sleep Like A Baby #2)

 

Photo credit: Nathan Gibbs, Mike Bitzenhofer

Reacties

  2. Leuk om te lezen…
    Ik ken het fenomeen van 4-2-4 uit de praktijken drukke periodes. Ik wist niet dat het kennelijk vroeger gebruik was. Wel heb ik me er altijd erg aan geërgerd dat anderen er een probleem van maakten. Immers.. Ook al zou 8 uur achter elkaar doorslapen beter zijn, me dr druk over maken zou mn nachtrust zeker niet ten goede komen. (kwestie van ‘doen wat werkt’)

    Het enige probleem wat ik in die periodes had, was hetzelfde dat jij beschrijft: vaak had ik eigenlijk de behoefte om dan vroeg naar bed te gaan. Dat deed ik niet, waardoor ik dan vaak duidelijk over mn slaap heb raakte en moeilijk kon inslapen.

    Over dag/nachtritmes is erg veel geschreven. Ik denk dat er goede grond is om aan te nemen dat er grote verschillen zijn tussen mensen. Je komt dat niet alleen bij mensen tegen, maar in bij dieren kom je dat in eenzelfde soort ook tegen.

    • Hi Paul,
      Dank voor je reactie!
      Ja, dat inslapen blijft een probleem inderdaad! Ik heb nu de timer gezet, dan zet ik zo de computer uit en ga dan nog zonder scherm wat rommelen, misschien beetje warme melk drinken en dan zien of het beter gaat:-)

      • Beeldschermen zijn een behoorlijke melatonine ramp.
        Een aantal jaren geleden is Philips met een kleine ledlamp uitgekomen tegen winterdepressie die je ongeveer hanteert op dezelfde manier waarop je een smartphone hanteert. Onderzoek dat er achter zit toont aan dat het juist dat blauwe deel van het spectrum dat schuin van onder je ogen in schijnt er voor zorgt dat melatonine wordt afgebroken.
        Een beeldscherm zal door de manier waarop je tegen het beeldscherm aan kijkt een zelfde werking hebben.
        Op mijn Android tablet gebuik ik er een app voor die s avonds dat blauw (voor een deel) weg filtert.
        Ik heb daar wel eens wat over gedeeld en in de commentaren staan reacties over filters voor andere besturingssystemen.
        Bij de app zelf staat veel informatie naar wetenschappelijk onderzoek.

        https://plus.google.com/102180581448951542215/posts/hcxLWDkuqLZ

        • Ja, daar ben ik inderdaad van op de hoogte, van dat blauwe licht en melatonine. Ik wist echter niet dat er van die apps zijn daarvoor, dat is handig! Toevallig had ik het er gister over dat ik had gehoord dat er brillen zijn die dat blauwe licht filteren en wilde al gaan uitproberen of de gele, hoge contrastbril die ik voor schaatsen op natuurijs gebruik daarvoor geschikt is. Moet ik alleen wel mijn contactlenzen in doen ’s avonds, terwijl ik net een nieuwe bril heb en mijn contactlenzen vaarwel heb gezegd…

  3. ik slaap al een aantal jaar bijna nooit meer aan 1 stuk door. Soms erger ik me er aan. Dat is vooral als ik het erg druk heb en echt vermoeid ben. Ik heb dan het idee dat een paar nachten doorslapen mij goed zou doen. Waarschijnlijk is dat niet zo, de drukte overdag verminderen zal beter helpen.
    Eigenlijk doe ik het heel goed op mijn slaappatroon van zoiets als: 2 uur slapen, 1 uur wakker, 2 uur slapen, 1 uur wakker, 2 uur slapen. Met allerlei variiaties. Ik ben dan gewoonlijk goed uitgerust en kan de dag goed doorkomen.
    Ik ga er eigenlijk nooit uit snachts, dat zou nog wel een optie zijn. Al ben ik bang dat ik dan te lang wakker blijf en idd niet meer gemakkelijk in slaap kom.

    Ik ben benieuwd wat het experiment voor jou doet Iris.

    Overigens verbaas ik me ook over de focus van jonge ouders op het doorslapen van hun kinderen. Ik heb hele goede herinneringen aan de nachtelijke voedingen, al dan niet in het ouderlijk bed. De wakkere periodes heb ik nooit als een probleem gezien, maar als iets wat er bij hoorde en ook fijn was.

    Marjan

    • Ik ga er juist even uit s nachts. Bang om niet meer in slap te vallen ben ik niet (meer). Ik merk dat juist er even uitgaan maakt dat ik makkelijker weer opnieuw kan gaan slapen.

      • Hoewel ik vaak ’s nachts even wakker was, ben ik er eigenlijk zelden uitgegaan, maar de keren dat ik dat wel deed, omdat ik bijvoorbeeld hoognodig moest plassen (gebeurt zelden), vond ik het eruit gaan altijd vreselijk (we slapen op zolder met zo’n vliso-achtige trap en de w.c. punt is beneden op de begane grond…), maar eenmaal weer terug in bed, was ik dan altijd zo weer vertrokken. Nu ik er echter uitga en dingen ga doen en dus ook veel langer eruit ben, heb ik er wel moeite mee om weer inslaap te vallen!

    • Hi Marjan,
      Dank voor je reactie! Grappig om te lezen dat er meer mensen zijn die regelmatig wakker zijn ’s nachts en daar geen probleem van maken. Op Twitter kreeg ik ook al zulke reacties!
      En ja, het had ook iets heel intiems vond ik, zo met je kindje middenin de nacht wakker te zijn en voor hem of haar te zorgen, te voeden en het weer tevreden te laten zijn! Echt een moment met z’n tweetjes.

  4. Ik vind het helemaal niet erg om ’s nachts even wakker te liggen. Maar er nou een wekker voor te zetten, dan lijkt mij dat het niet op een natuurlijk logisch moment komt…
    Mijn probleem van nu is niet het inslapen, dat gaat supermakkelijk. Maar na een uur of 3 word ik wakker en ben ik gewoon klaarwakker. Ik kan niet meer slapen, maar ik ben wel bekaf. En na een paar nachten word ik dan bijvoorbeeld snipverkouden door het gebrek aan weerstand. Ik hoopte dat je daar tips voor zou hebben… maar ik zag dat het om een experiment ging 🙂

    • Die wekker is hopelijk maar tijdelijk, gewoon om het ritme vd biologische klok, waarin ik nu zit te doorbreken. De vraag is of dat ritme wel natuurlijk is. Het is net als met pasgeboren baby’s, die ‘moeten’ ook leren om ’s nachts te slapen ipv overdag en om door te slapen. Dat heeft tijd nodig, de biologische klok, het ritme dat ze gewend zijn moet doorbroken worden, omgezet worden. Na verloop van tijd heb ik die wekker dus waarschijnlijk niet meer nodig.

      En wat die tips betreft voor het inslapen, die zal ik zeker nog eens in een ander blog behandelen!

  5. Bedankt voor het noemen van het boek van Jean Liedhoff. Ik heb het intussen van de bieb en zit met verbazing te lezen. Wat jammer,dat die wijsheid hier onbekend is.

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