sfaturi de la exper\u021bi<\/a>, pentru a avea parte de un somn mult mai odihnitor:<\/p>\nLimiteaz\u0103 aportul de cofein\u0103<\/h3>\n
Primul pas pe care \u00eel po\u021bi face pentru a avea parte de un somn mai odihnitor este s\u0103 limitezi consumul de cofein\u0103.<\/p>\n
Dac\u0103 bei cafea sau ceai dup\u0103-amiaza, acest lucru \u00ee\u021bi poate afecta somnul p\u00e2n\u0103 t\u00e2rziu \u00een noapte. Exper\u021bii recomand\u0103 limitarea cofeinei cu cel pu\u021bin 10 ore \u00eenainte de culcare.<\/p>\n
Cofeina r\u0103m\u00e2ne \u00een organism mai mult dec\u00e2t \u00ee\u021bi po\u021bi da seama. Se g\u0103se\u0219te \u00een at\u00e2t de multe alimente, b\u0103uturi \u0219i chiar produse pentru s\u0103n\u0103tate, \u00eenc\u00e2t este u\u0219or s\u0103 o consumi f\u0103r\u0103 s\u0103 \u00ee\u021bi dai seama.<\/p>\n
A\u0219adar, fii atent\u0103 la produsele pe care le consumi \u00eenainte de culcare.<\/p>\n<\/div>\n<\/div>\n<\/article>\n\n\n
\n
Ia cina cu cel pu\u021bin trei ore \u00eenainte de culcare<\/h3>\n
Exper\u021bii recomand\u0103 s\u0103 iei cina cu cel pu\u021bin trei ore \u00eenainte de culcare. Sistemul digestiv men\u021bine organele \u00een activitate peste noapte, mai ales dac\u0103 obi\u0219nuie\u0219ti s\u0103 m\u0103n\u00e2nci t\u00e2rziu.<\/p>\n
Digestia t\u00e2rzie nu doar c\u0103 perturb\u0103 debutul somnului, dar are un impact semnificativ \u0219i asupra calit\u0103\u021bii somnului. Acest lucru se \u00eent\u00e2mpl\u0103 \u00een special asupra fazelor mai profunde \u0219i mai odihnitoare, cum ar fi somnul profund \u0219i REM.<\/p>\n
P\u0103streaz\u0103 dormitorul \u00eentunecat noaptea<\/h3>\n
Chiar \u0219i cea mai mic\u0103 surs\u0103 de lumin\u0103 poate perturba ciclul de somn.<\/p>\n
Psihologii specializa\u021bi \u00een medicina comportamental\u0103 a somnului recomand\u0103 s\u0103-\u021bi faci dormitorul un loc c\u00e2t mai \u00eentunecat noaptea \u0219i s\u0103 echilibrezi timpul de expunere la lumin\u0103 puternic\u0103 \u00een timpul zilei. Acest lucru poate ajuta la men\u021binerea ritmului circadian sub control.<\/p>\n
Construie\u0219te o rutin\u0103 special\u0103 \u00eenainte de somn<\/h3>\n
Rutinele nu sunt doar recomandate, ci fac parte din biologia noastr\u0103, spun exper\u021bii.\u00a0Rutina de sear\u0103\u00a0este ca o pant\u0103 pe care aluneci u\u0219or spre somn.<\/p>\n
Fie c\u0103 este vorba de sp\u0103latul pe din\u021bi, sp\u0103larea fe\u021bei sau aprinderea unei lum\u00e2n\u0103ri, a face acelea\u0219i lucruri \u00een aceea\u0219i ordine, \u00een fiecare sear\u0103, transmite un mesaj puternic corpului t\u0103u: este timpul s\u0103 dormi.<\/p>\n
Opre\u0219te ecranele<\/h3>\n
Lumina albastr\u0103 de la telefon, tablet\u0103 \u0219i televizor poate p\u0103c\u0103li creierul s\u0103 r\u0103m\u00e2n\u0103 alert. Aceast\u0103 lumin\u0103 are aceea\u0219i lungime de und\u0103 ca lumina soarelui \u0219i este deosebit de eficient\u0103 \u00een suprimarea produc\u021biei de melatonin\u0103.<\/p>\n
\u00cencearc\u0103 s\u0103 evi\u021bi ecranele cu cel pu\u021bin o or\u0103 \u00eenainte de a te preg\u0103ti de somn. \u00cenlocuie\u0219te timpul petrecut \u00een fa\u021ba ecranelor cu o or\u0103 de citit,\u00a0recomand\u0103 speciali\u0219tii.<\/p>\n<\/div>\n<\/div>\n<\/article>\n
Articolul Cum po\u021bi avea un somn mai odihnitor, potrivit exper\u021bilor<\/a> apare prima dat\u0103 \u00een NordNews<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"\u00a0 Indiferent de c\u00e2te ori \u021bi-ai promis c\u0103 te vei culca mai devreme, rutina de sear\u0103 se transform\u0103 adesea \u00eentr-un obicei pe care nu reu\u0219im […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1669","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"\n
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