{"id":15,"date":"2024-01-09T10:30:00","date_gmt":"2024-01-09T10:30:00","guid":{"rendered":"https:\/\/valuestream.club\/?p=8"},"modified":"2024-01-09T10:30:00","modified_gmt":"2024-01-09T10:30:00","slug":"cum-sa-dormi-bine-10-metode-sa-ai-un-somn-calitativ","status":"publish","type":"post","link":"https:\/\/valuestream.club\/?p=15","title":{"rendered":"Cum s\u0103 dormi bine? 10 metode s\u0103 ai un somn calitativ"},"content":{"rendered":"

Po\u021bi dormi timp de 10 ore \u0219i s\u0103 te treze\u0219ti epuizat, sau po\u021bi s\u0103 tragi un pui de somn doar pu\u021bin \u0219i s\u0103 fii o explozie de energie.<\/span><\/p>\n

Somnul bun const\u0103 din 5-6 cicluri complete. Pentru a te trezi \u00eemprosp\u0103tat, pl\u0103nuie\u0219te s\u0103 te treze\u0219ti la sf\u00e2r\u0219itul ciclului. Re\u021bine c\u0103: de obicei dureaz\u0103 14 minute pentru ca o persoan\u0103 s\u0103 adoarm\u0103.<\/p>\n

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1. Culc\u0103-te \u0219i treze\u0219te-te la aceia\u0219i or\u0103<\/span><\/b><\/p>\n

Mul\u021bi dintre noi ne r\u0103sf\u0103\u021b\u0103m \u00een weekend \u0219i dormim aproape p\u00e2n\u0103 la pr\u00e2nz. Cu toate acestea, oamenii de \u0219tiin\u021b\u0103 cred c\u0103 aceast\u0103 inconsecven\u021b\u0103 perturb\u0103 ritmurile noastre circadiene. Trezirea \u0219i culcarea la aceea\u0219i or\u0103 \u00een fiecare zi te vor ajuta s\u0103-\u021bi  \u00eembun\u0103t\u0103\u021be\u0219ti somnul.<\/p>\n

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2. Trage\u021bi un pui de somn dac\u0103 te sim\u021bi\u021bi obosit<\/b><\/span><\/p>\n

A face un pui de somn scurt te va ajuta s\u0103-\u021bi recape\u021bi energia. Totu\u0219i, re\u021bine c\u0103 somnul de dup\u0103-amiaz\u0103 nu trebuie s\u0103 dureze mai mult de 45 de minute.<\/p>\n

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3. Renun\u021b\u0103 la obiceiurile proaste<\/span><\/b><\/p>\n

Exper\u021bii sf\u0103tuiesc s\u0103 nu bei alcool sau s\u0103 fumezi cu cel pu\u021bin patru ore \u00eenainte de culcare. De\u0219i cel mai bine este s\u0103 renun\u021bi la aceste obiceiuri odat\u0103 pentru totdeauna.<\/span><\/p>\n


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4. Reduce\u021bi consumul de cofein\u0103<\/span><\/b><\/p>\n

Societatea Mondial\u0103 a Somnului recomand\u0103 oprirea cofeinei cu cel pu\u021bin \u0219ase ore \u00eenainte de a merge la culcare. Re\u021bine c\u0103 se g\u0103se\u0219te nu numai \u00een cafea, ci \u0219i \u00een ceai, b\u0103uturi carbogazoase \u0219i chiar \u00een ciocolat\u0103.<\/span><\/p>\n


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5. Nu m\u00e2nca \u00een exces \u00eenainte de culcare<\/span><\/b><\/p>\n

Po\u021bi lua o gustare u\u0219oar\u0103. Dar cu patru ore \u00eenainte de culcare nu trebuie s\u0103 te r\u0103sfe\u021bi cu alimente grele, picante sau dulci.<\/span><\/p>\n


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6. Nu face exerci\u021bii \u00eenainte de culcare<\/span><\/b><\/p>\n

Exper\u021bii insist\u0103 c\u0103 trebuie s\u0103 faci sport \u00een mod regulat. Cu toate acestea, activitatea fizic\u0103 imediat \u00eenainte de a merge la culcare poate d\u0103una calit\u0103\u021bii somnului.<\/span><\/p>\n


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7. Alege lenjerie de pat confortabil\u0103<\/span><\/b><\/p>\n

Dac\u0103 te treze\u0219ti \u00een mijlocul nop\u021bii sim\u021bindu-te cald sub p\u0103tura ta obi\u0219nuit\u0103 de l\u00e2n\u0103, atunci este timpul s\u0103 o schimbi. De dragul propriei s\u0103n\u0103t\u0103\u021bi.<\/span><\/p>\n


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8. Aerise\u0219te-\u021bi dormitorul<\/span><\/b><\/p>\n

Un studiu recent a constatat c\u0103 deschiderea unei ferestre \u00eembun\u0103t\u0103\u021be\u0219te calitatea somnului. Dac\u0103 ai un aparat de aer condi\u021bionat, atunci selecteaz\u0103 temperatura cea mai potrivit\u0103 pentru dormit. Ar trebui s\u0103 fie cu c\u00e2teva grade mai jos dec\u00e2t de obicei.<\/span><\/p>\n


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9. Elimin\u0103 zgomotele \u0219i luminile care distrag aten\u021bia<\/span><\/b><\/p>\n

Electronicele din camer\u0103 pot interfera cu somnul. De exemplu, un ceas digital care clipe\u0219te, un computer care b\u00e2z\u00e2ie \u0219i, desigur, un televizor pornit.<\/span><\/p>\n


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10. Nu f\u0103 activit\u0103\u021bi str\u0103ine pe pat<\/span><\/b><\/p>\n

Folosind un smartphone sau un laptop, putem r\u0103spunde cu u\u0219urin\u021b\u0103 la e-mailuri \u00een timp ce st\u0103m \u00eentin\u0219i pe pat. Cu toate acestea, acest lucru poate determina s\u0103 asociezi locul de somn cu locul de munc\u0103. Nu mai face asta. Patul este pentru dormit \u0219i sex.<\/p>\n

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Urm\u00e2nd aceste reguli, \u00ee\u021bi vei \u00eembun\u0103t\u0103\u021bi calitatea somnului \u0219i, de asemenea, vei preveni fragmentarea somnului. Acesta din urm\u0103 poate duce la probleme grave de s\u0103n\u0103tate, inclusiv tulbur\u0103ri mintale \u0219i boli cardiovasculare.<\/p>\n

Vise pl\u0103cute. \u0218i nu uita s\u0103 \u00ee\u021bi setezi alarma!<\/p>\n

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Po\u021bi dormi timp de 10 ore \u0219i s\u0103 te treze\u0219ti epuizat, sau po\u021bi s\u0103 tragi un pui de somn doar pu\u021bin \u0219i s\u0103 fii o explozie de energie.Somnul bun const\u0103 din 5-6…<\/p>\n","protected":false},"author":2,"featured_media":2472,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[7],"tags":[],"class_list":["post-15","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-productivitate"],"_links":{"self":[{"href":"https:\/\/valuestream.club\/index.php?rest_route=\/wp\/v2\/posts\/15","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/valuestream.club\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/valuestream.club\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/valuestream.club\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/valuestream.club\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15"}],"version-history":[{"count":0,"href":"https:\/\/valuestream.club\/index.php?rest_route=\/wp\/v2\/posts\/15\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/valuestream.club\/index.php?rest_route=\/wp\/v2\/media\/2472"}],"wp:attachment":[{"href":"https:\/\/valuestream.club\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/valuestream.club\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/valuestream.club\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}