In this exciting blog post, two young, talented cross-country skiers share their experiences with Somnofy, an advanced sleep monitor that has contributed to enhancing their performance and well-being. Julie and Solveig provide insights into how Somnofy has transformed their sleep routines, the benefits they have experienced, and how they have learned to understand and leverage their own sleep quality. Additionally, they share their personal sleep advice and tips to maximize both sleep and performance. Join their journey and discover how sleep can be the key to success for athletes. We at VitalThings are cheering for you!<\/em><\/p>\n<\/blockquote>\n\n\n\n By Julie Hammer and Solveig Lie St\u00f8verud<\/strong><\/p>\n\n\n\n Why were we curious about Somnofy?<\/strong><\/p>\n\n\n\n As aspiring cross-country skiers, we have always been very interested and curious about acquiring new knowledge that can make us even better athletes. If there's one thing we've learned, it's that training and health must always be viewed from a holistic perspective, and sleep is a particularly crucial factor. After learning more about sleep in the past year, we realized how much there is to gain. Our sleep is intricately connected to our health! We have always had a desire to learn because we understand the significance of knowledge. That's why it was especially exciting for us at the beginning of this year's ski season to have the opportunity to start testing Somnofy, the world's most precise contactless sleep and breathing monitor.<\/p>\n\n\n\n <\/p>\n\n\n\n Simplicity and Insight: Our Experience with Somnofy and the App<\/strong><\/strong><\/p>\n<\/div>\n\n\n\n It has been incredibly exciting and, not least, educational to gain insight into so much data related to our own sleep. Using Somnofy is super easy; it sits on the nightstand and starts collecting data as soon as we go to bed. The device is connected to WIFI, and the data is transferred automatically. Additionally, it's easy to take with us when traveling. The app provides a very clear overview of all the data collected from the previous night and allows us to compare it with previous nights. This makes it easier for us to interpret the data in terms of our own normal sleep patterns. Previously, we monitored our sleep using heart rate monitors, but the data we have access to now is both more accurate and, notably, more detailed. Particularly, the insight into our breathing patterns has been very valuable.<\/p>\n<\/div>\n\n\n\n <\/p>\n\n\n\n The Role of Breathing in Training Adjustments: Lessons from the Breath Curve<\/strong><\/strong><\/p>\n\n\n\n Unlike when we are awake, our breathing is entirely controlled by the autonomic nervous system when we sleep, meaning we breathe completely unconsciously. This provides us with a unique way to interpret the body's status through our respiratory rate. Somnofy measures breathing throughout the night, and the respiratory rate Somnofy measures can be trusted 100%. Respiratory rate is a measure of the number of breaths per minute and is a useful tool to assess whether the body is in balance. While respiratory rate varies from person to person, it usually remains relatively stable over longer periods but can fluctuate during infections, inflammations, and similar conditions. As athletes, we depend on our bodies being in balance to absorb training, recover, and, most importantly, perform. Somnofy can alert us to illness before symptoms arise, providing an opportunity for preventive measures, such as adjusting the training load for a day or two to avoid disruptions due to illness. It is also common for respiratory rate to increase after a strenuous exercise. This is something we have experienced several times. Following intense race weekends or other demanding training periods, we have observed an increase in respiratory rate. After a couple of days of lighter training, the respiratory rate decreases, and the body is ready to absorb training again. This adds an extra layer of confidence to our daily routine.<\/p>\n\n\n\n <\/p>\n\n\n\n Sleep and Performance: Is there a Connection?<\/strong><\/strong><\/strong><\/p>\n<\/div>\n\n\n\n Many can probably relate to experiencing slightly poorer sleep leading up to important events, as we often do before ski races. There is no doubt that one can have an outstanding ski race without getting a perfect night's sleep. However, consistent insufficient sleep over time can pose challenges. It makes the body more susceptible to illness and may jeopardize the body's ability to absorb training. We believe that continuity and consistent training efforts over time, with high-quality sessions, are key to development. For us, these sessions are characterized by presence, proper focus, and here, too, sleep plays a crucial role. Just as little as one hour less sleep can significantly impact our focus the following day. In fact, not a single organ in the body or any of the brain's functions are not improved by good sleep or weakened when we sleep too little.<\/p>\n<\/div>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n Sleep Routines in a New Way: How Somnofy Has Changed Our Habits<\/strong><\/strong><\/strong><\/p>\n\n\n\n Good sleep is characterized not only by the length of sleep but also by the quality of sleep. We typically sleep between 8 and 9 hours, and since we started using Somnofy, we have become more aware of the various factors that contribute to improving sleep quality, such as increasing the amount of deep sleep. The subjective experience of the quality of our sleep is not always the same as the objective one, and this is where Somnofy is helpful. By regularly monitoring sleep data, we have gradually learned what contributes to good or poor sleep quality.<\/p>\n\n\n\n Somnofy measures temperature, humidity, and air quality. This has taught us the importance, for example, of ventilating the room every night. In addition, it provides a very accurate bedtime, and here we have experimented to bring the average down. For us, it has proven to be important to regulate light before bedtime and reduce screen time (especially in the last hours before sleep). This has, among other things, motivated us not to bring our phones into the bedroom. Another interesting insight we have gained is that large meals close to bedtime do not necessarily prolong the time it takes to fall asleep but can have a significant negative impact on the proportion of deep sleep!<\/p>\n\n\n\n <\/p>\n\n\n\n Our Sleep Tips for Better Performance: Personal Recommendations<\/strong><\/p>\n\n\n\n <\/p>","protected":false},"excerpt":{"rendered":" I dette spennende blogginnlegget deler to unge, talentfulle langrennsl\u00f8pere sine erfaringer med Somnofy, en avansert s\u00f8vnmonitor som har bidratt til \u00e5 forbedre deres prestasjoner og velv\u00e6re. Julie og Solveig gir et innblikk i hvordan Somnofy har endret deres s\u00f8vnrutiner, hvilke fordeler de har opplevd, og hvordan de har l\u00e6rt \u00e5 forst\u00e5 og utnytte sin egen […]<\/p>\n","protected":false},"author":1,"featured_media":705,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"\n <\/p>\n\n\n\n Av Julie Hammer og Solveig Lie St\u00f8verud<\/strong><\/p>\n\n\n\n <\/p>\n\n\n\n I dette spennende blogginnlegget deler to unge, talentfulle langrennsl\u00f8pere sine erfaringer med Somnofy, en avansert s\u00f8vnmonitor som har bidratt til \u00e5 forbedre deres prestasjoner og velv\u00e6re. Julie og Solveig gir et innblikk i hvordan Somnofy har endret deres s\u00f8vnrutiner, hvilke fordeler de har opplevd, og hvordan de har l\u00e6rt \u00e5 forst\u00e5 og utnytte sin egen s\u00f8vnkvalitet. I tillegg deler de sine personlige s\u00f8vnr\u00e5d og tips for \u00e5 maksimere b\u00e5de s\u00f8vn og prestasjon. Bli med p\u00e5 reisen deres og oppdag hvordan s\u00f8vn kan v\u00e6re n\u00f8kkelen til suksess for idrettsut\u00f8vere. Vi i VitalThings heier p\u00e5 dere!<\/em><\/p>\n<\/blockquote>\n\n\n\n <\/p>\n\n\n\n Hvorfor var vi nysgjerrige p\u00e5 Somnofy?<\/strong><\/p>\n\n\n\n Som satsende langrennsl\u00f8pere har vi alltid v\u00e6rt veldig interessert og nysgjerrig p\u00e5 \u00e5 tilegne oss ny kunnskap som kan gj\u00f8re oss til enda bedre ut\u00f8vere. Er det \u00e9n ting vi har l\u00e6rt s\u00e5 er det at trening og helse alltid m\u00e5 ses p\u00e5 i et helhetlig perspektiv, og at s\u00f8vn er en spesielt viktig faktor. Etter \u00e5 ha lest mer om s\u00f8vn det siste \u00e5ret, har vi skj\u00f8nt hvor mye det kan v\u00e6re \u00e5 hente. S\u00f8vnen v\u00e5r henger ekstremt mye sammen med helsa v\u00e5r! Vi har alltid hatt et \u00f8nske om \u00e5 l\u00e6re, fordi vi vet hvor mye kunnskap har \u00e5 si. Det var derfor ekstra stats at vi p\u00e5 starten av \u00e5rets skisesong var s\u00e5 heldige \u00e5 f\u00e5 muligheten til \u00e5 begynne \u00e5 teste Somnofy, verdens mest presise kontaktl\u00f8se s\u00f8vn og pustem\u00e5ler.<\/p>\n\n\n\n <\/p>\n\n\n\n Enkelhet og innsikt: V\u00e5r opplevelse med Somnofy og appen<\/strong><\/strong><\/p>\n<\/div>\n\n\n\n Det har v\u00e6rt veldig spennende og ikke minst l\u00e6rerikt \u00e5 f\u00e5 innsikt i s\u00e5 mye data knyttet til v\u00e5r egen s\u00f8vn. \u00c5 bruke Somnofy er superenkelt, den st\u00e5r plassert p\u00e5 nattbordet, og starter \u00e5 samle inn data straks vi legger oss. Enheten er tilkoblet WIFI og data overf\u00f8res automatisk, i tillegg er den lett \u00e5 ta med p\u00e5 reise. Appen gir oss en veldig ryddig oversikt over all data samlet inn fra foreg\u00e5ende natt, men gir ogs\u00e5 muligheten til \u00e5 sammenligne dataen med tidligere netter. Dette gj\u00f8r det enklere for oss \u00e5 tolke dataene med hensyn p\u00e5 v\u00e5rt eget normale s\u00f8vnm\u00f8nster. Tidligere har vi fulgt med s\u00f8vnen v\u00e5r ved hjelp av pulsklokker, men dataene vi har tilgang p\u00e5 n\u00e5 er b\u00e5de mer n\u00f8yaktige og ikke minst mer detaljerte. Spesielt har innsikten i hvordan vi puster v\u00e6rt veldig nyttig.<\/p>\n<\/div>\n\n\n\n <\/p>\n\n\n\n Pustens rolle i treningsjusteringer: L\u00e6rdommer fra pustekurven<\/strong><\/strong><\/p>\n\n\n\n Til forskjell fra n\u00e5r vi er v\u00e5kne, styres pusten fullstendig av det autonome nervesystemet n\u00e5r vi sover, alts\u00e5 vi puster helt ubevisst. Dette gir oss en unik m\u00e5te \u00e5 tolke kroppens status via pustefrekvensen v\u00e5r. Somnofy m\u00e5ler pusten hele natten, og pusteraten Somnofy m\u00e5ler kan man stole p\u00e5 100%. Pusteraten er et m\u00e5l p\u00e5 antall pust per minutt, og er et nyttig verkt\u00f8y for \u00e5 se om kroppen er i balanse. Respirasjonsfrekvensen er unik fra person til person, men holder seg som oftest ganske jevnt stabil over lengre perioder, men kan variere ved infeksjoner, betennelser og lignende. Som idrettsut\u00f8vere er vi avhengig av at kroppen er i balanse for \u00e5 kunne ta til seg trening, restituere og ikke minst prestere. Somnofy kan varsle om sykdom f\u00f8r symptomer melder seg. Dette gir oss en mulighet til \u00e5 v\u00e6re f\u00f8re-var, for eksempel ved \u00e5 tilpasse belastningen en dag eller to, for \u00e5 unng\u00e5 sykdomsavbrudd. Det er ogs\u00e5 vanlig at pustefrekvensen \u00f8ker etter en hard belastning. Dette er noe vi har erfart flere ganger. I etterkant av blant annet rennhelger eller andre harde treningsperioder har vi sett en \u00f8kning i pusteraten. Etter et par roligere treningsdager, synker pusteraten, og kroppen er klar for \u00e5 ta til seg trening igjen. Dette gir en st\u00f8rre trygghet i hverdagen.<\/p>\n\n\n\n <\/p>\n\n\n\n S\u00f8vn og prestasjon: Er det en sammenheng?<\/strong><\/strong><\/strong><\/p>\n<\/div>\n\n\n\n Mange kan nok kjenne seg igjen i at man sover litt d\u00e5rligere inn mot viktige begivenheter, som vi ofte gj\u00f8r inn mot skirenn. Det er ingen tvil om at man kan g\u00e5 supergode skirenn uten 100 s\u00f8vnpoeng natten f\u00f8r. Det er derimot for lite s\u00f8vn over tid som kan skape utfordringer. Man blir mer s\u00e5rbar for sykdom, og kan risikere at kroppen ikke absorberer treningen. Vi tror at kontinuitet og godt treningsarbeid over tid, med gode kvalitets\u00f8kter, er n\u00f8kkelen til utvikling. For oss kjennetegnes disse \u00f8ktene blant annet ved tilstedev\u00e6relse og riktig fokus, og ogs\u00e5 her spiller s\u00f8vnen en viktig rolle. Bare s\u00e5 lite som en time mindre s\u00f8vn kan ha mye \u00e5 si for fokuset v\u00e5rt p\u00e5f\u00f8lgende dag. Det er faktisk ikke ett eneste av kroppens organer, eller noen av hjernens funksjoner som ikke bedres av god s\u00f8vn, eller svekkes n\u00e5r vi sover for lite.<\/p>\n<\/div>\n\n\n\n <\/p>\n\n\n\n <\/p>\n\n\n\n S\u00f8vnrutiner p\u00e5 en ny m\u00e5te: Hvordan Somnofy har forandret v\u00e5re vaner<\/strong><\/strong><\/strong><\/p>\n\n\n\n God s\u00f8vn kjennetegnes ikke bare av s\u00f8vnens lengde, men av kvaliteten p\u00e5 s\u00f8vnen. Vi sover i snitt mellom 8 og 9 timer, og etter at vi startet \u00e5 bruke Somnofy har vi blitt enda mer bevisst p\u00e5 de ulike faktorene som spiller inn for at s\u00f8vnkvaliteten skal bli bedre. Som for eksempel hvordan \u00f8ke mengden dyp s\u00f8vn. Den subjektive opplevelsen av kvaliteten p\u00e5 s\u00f8vnen v\u00e5r, er ikke alltid lik som den objektive, og det er her Somnofy er til hjelp. Ved \u00e5 jevnlig f\u00f8lge med p\u00e5 s\u00f8vndataene har vi etter hvert erfart hva som er med p\u00e5 \u00e5 bidra til god eller d\u00e5rlig s\u00f8vnkvalitet.<\/p>\n\n\n\n Somnofy m\u00e5ler b\u00e5de temperatur, luftfuktighet og luftkvalitet. Dette har l\u00e6rt oss viktigheten av \u00e5 blant annet lufte rommet hver kveld. I tillegg kan man se sv\u00e6rt n\u00f8yaktig innsovningstid, og her har vi testet ut litt forskjellig for \u00e5 f\u00e5 snittet ned. For oss har det vist seg \u00e5 v\u00e6re viktig med lysregulering f\u00f8r leggetid og mindre skjermtid (spesielt de siste timene f\u00f8r man skal sove). Dette har blant annet motivert oss til \u00e5 ikke ta med mobilen p\u00e5 rommet. En annen interessant erfaring vi har gjort oss, er at store m\u00e5ltider tett p\u00e5 leggetid ikke n\u00f8dvendigvis gj\u00f8r innsovningstiden lengre, men kan har stor negativ betydning p\u00e5 andelen dyp s\u00f8vn!<\/p>\n\n\n\n <\/p>\n\n\n\n V\u00e5re s\u00f8vntips for bedre ytelse: Personlige anbefalinger<\/strong><\/p>\n\n\n\n <\/p>\n","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[7],"tags":[],"dipi_cpt_category":[],"class_list":["post-996","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogg"],"_links":{"self":[{"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/posts\/996","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/comments?post=996"}],"version-history":[{"count":0,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/posts\/996\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/media\/705"}],"wp:attachment":[{"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/media?parent=996"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/categories?post=996"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/tags?post=996"},{"taxonomy":"dipi_cpt_category","embeddable":true,"href":"https:\/\/vitalthings.com\/en\/wp-json\/wp\/v2\/dipi_cpt_category?post=996"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"Summary](\"https:\/\/static.wixstatic.com\/media\/f2f4c8_e01eef01054648c99d72e27145d22af4~mv2.jpg\/v1\/fill\/w_388,h_684,al_c,q_80,usm_0.66_1.00_0.01,enc_auto\/f2f4c8_e01eef01054648c99d72e27145d22af4~mv2.jpg\")
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