A keni v\u00ebn\u00eb re se kur b\u00ebni nj\u00eb gjum\u00eb t\u00eb mir\u00eb gjat\u00eb nhat\u00ebs, dita e nes\u00ebrme shkon m\u00eb mir\u00eb?<\/p>\n
Trupi ka nevoj\u00eb t\u00eb pushoj\u00eb dhe sigurisht n\u00eb rast se ndodh e kund\u00ebrta, ju nuk do jeni aspak produktiv n\u00eb pun\u00ebt tuaja gjat\u00eb dit\u00ebs. Sipas nj\u00eb hulumtimi t\u00eb kryer nga Akademia Amerikane e Mjek\u00ebsis\u00eb thuhet se njer\u00ebzit q\u00eb flen\u00eb m\u00eb pak se 5 or\u00eb gjum\u00eb, kan\u00eb nj\u00eb r\u00ebnie t\u00eb produktivitetit deri n\u00eb 29%. Mesatarisht njeriut i duhet t\u00eb pushoj\u00eb 7 deri n\u00eb 8 or\u00eb gjum\u00eb, pasi ky i fundit \u00ebsht\u00eb jetik p\u00ebr sh\u00ebndetin ton\u00eb mendor dhe fizik.<\/p>\n
Studiuesit thon\u00eb se n\u00ebse pagjum\u00ebsia kthehet n\u00eb di\u00e7ka kronike, at\u00ebher\u00eb truri do bllokohet dhe imuniteti do t\u00eb jet\u00eb shum\u00eb i dob\u00ebt.<\/p>\n
Zakoni p\u00ebr t\u00eb fjetur von\u00eb dhe p\u00ebr t\u2019u zgjuar her\u00ebt mund t\u00eb ndikoj\u00eb shum\u00eb n\u00eb produktivitetin dhe performanc\u00ebn tuaj n\u00eb pun\u00eb.<\/p>\n
Por, n\u00ebse flini m\u00eb pas se 7 or\u00eb, k\u00ebto jan\u00eb pasojat:<\/em><\/strong><\/p>\n Munges\u00eb\u00a0p\u00ebrqendrimi<\/em><\/strong><\/p>\n Mund ta keni t\u00eb leht\u00eb t\u00eb pastroni kuzhin\u00ebn ose t\u00eb rregulloni dhom\u00ebn n\u00ebse nuk keni fjetur mir\u00eb, por kur b\u00ebhet fjal\u00eb p\u00ebr detyra m\u00eb t\u00eb v\u00ebshtira, nj\u00eb gjum\u00eb i mir\u00eb \u00ebsht\u00eb thelb\u00ebsor.\u00a0Mungesa e gjumit ndikon drejtp\u00ebrdrejt n\u00eb p\u00ebrqendrimin tone.<\/p>\n B\u00ebjm\u00eb shum\u00eb gabime<\/em><\/strong><\/p>\n Kur jemi t\u00eb lodhur, ne reagojm\u00eb m\u00eb ngadal\u00eb se zakonisht, gj\u00eb q\u00eb na \u00e7on tek gabimet.<\/p>\n Jeni t\u00eb tensionuar, madje dhe agresiv<\/em><\/strong><\/p>\n Nj\u00eb dit\u00eb stresuese n\u00eb pun\u00eb ka gjasa t\u00eb intensifikohet n\u00ebse nuk keni fjetur si\u00e7 duhet. N\u00ebse e keni v\u00ebn\u00eb re, kur nuk pushojm\u00eb sa duhet, reagojm\u00eb m\u00eb fort dhe aspak gjakftoht\u00eb.\u00a0Me kalimin e koh\u00ebs, mungesa e gjumit mund t\u00eb \u00e7oj\u00eb edhe n\u00eb probleme serioze t\u00eb sh\u00ebndetit mendor, si p\u00ebrshembull irritimi i vazhduesh\u00ebm me koleg\u00ebt.<\/p>\n N\u00ebse po vuani nga kjo gj\u00eb, at\u00ebher\u00eb vendosni disa rregulla p\u00ebr orarin e gjumit. Ju padyshim mund ta kontrolloni rutin\u00ebn tuaj t\u00eb dit\u00ebs.\u00a0Kemi 5 k\u00ebshilla p\u00ebr ju:<\/strong><\/p>\n Mbajeni dhom\u00ebn t\u00eb fresk\u00ebt<\/strong><\/em><\/p>\n Sigurohu q\u00eb temperatura e dhom\u00ebs t\u00eb jet\u00eb e duhura n\u00ebse doni t\u00eb flini t\u00eb qet\u00eb. Zgjidhni \u00e7ar\u00e7af\u00eb apo batanije t\u00eb rehatshme, e po ashtu rrobat me t\u00eb cilat flini.<\/p>\n Caktoni nj\u00eb orar t\u00eb rregullt gjumi<\/em><\/strong><\/p>\n Zakonet e parregullta t\u00eb gjumit mund t\u00eb shkaktojn\u00eb efekte shum\u00eb negativesh\u00ebndet\u00ebsore.\u00a0Respektimi i nj\u00eb rutine t\u00eb kujdesshme para gjumit mund t\u2019ju ndihmoj\u00eb t\u00eb bini n\u00eb gjum\u00eb m\u00eb shpejt.\u00a0Leximi dhe meditimi jan\u00eb p\u00ebrshembull dy m\u00ebnyra p\u00ebr t\u00eb sinjalizuar trupin tuaj se ka ardhur koha e gjumit.<\/p>\n Ushtrohu rregullisht<\/strong><\/em><\/p>\n 29 studime t\u00eb ndryshme kan\u00eb zbuluar se aktiviteti fizik p\u00ebrmir\u00ebson cil\u00ebsin\u00eb dhe koh\u00ebzgjatjen e gjumit. Nj\u00eb st\u00ebrvitje e mir\u00eb do t\u00eb lodh\u00eb trupin ton\u00eb dhe do t\u00eb na b\u00ebj\u00eb t\u00eb flem\u00eb m\u00eb mir\u00eb, por nj\u00eb p\u00ebrfitim tjet\u00ebr i shtuar i ushtrimeve \u00ebsht\u00eb p\u00ebrmir\u00ebsimi i sh\u00ebndetit mendor.\u00a0T\u00eb ndihesh m\u00eb mir\u00eb mend\u00ebrisht e b\u00ebn shum\u00eb m\u00eb t\u00eb leht\u00eb gjumin.<\/p>\n Mos q\u00ebndroni shum\u00eb para ekranit t\u00eb telefonit<\/em><\/strong><\/p>\n Q\u00eb ndri\u00e7imi i ekranit gjat\u00eb nat\u00ebs ndikon negativisht n\u00eb cil\u00ebsin\u00eb e gjumit, tashm\u00eb dihet.<\/p>\n Jini t\u00eb q\u00ebndruesh\u00ebm<\/em><\/strong><\/p>\n Edhe pse fundjavave mund ta kemi luksin t\u00eb flem\u00eb m\u00eb gjat\u00eb, sigurohuni t\u00eb ruani orarin e zgjimitt t\u00eb dit\u00ebve t\u00eb tjera. Konsistenca \u00ebsht\u00eb gjithashtu \u00e7el\u00ebsi p\u00ebr krijimin e zakoneve q\u00eb zgjasin, k\u00ebshtu q\u00eb kjo k\u00ebshill\u00eb jo vet\u00ebm q\u00eb do t\u2019ju ndihmoj\u00eb t\u00eb flini m\u00eb mir\u00eb, por do ta b\u00ebj\u00eb t\u00eb gjith\u00eb rutin\u00ebn tuaj m\u00eb produktive, t\u00eb q\u00ebndrueshme dhe t\u00eb qet\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":" A keni v\u00ebn\u00eb re se kur b\u00ebni nj\u00eb gjum\u00eb t\u00eb mir\u00eb gjat\u00eb nhat\u00ebs, dita e nes\u00ebrme shkon m\u00eb mir\u00eb? Trupi ka nevoj\u00eb t\u00eb pushoj\u00eb dhe sigurisht n\u00eb rast se ndodh e kund\u00ebrta, ju nuk do jeni aspak produktiv n\u00eb pun\u00ebt tuaja gjat\u00eb dit\u00ebs. Sipas nj\u00eb hulumtimi t\u00eb kryer nga Akademia Amerikane e Mjek\u00ebsis\u00eb thuhet se […]<\/p>\n","protected":false},"author":5,"featured_media":47428,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7652,6332],"tags":[26809],"class_list":{"0":"post-66128","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"category-te-fundit","9":"tag-ja-cfare-i-ndodh-trupit-nese-flini-me-pak-se-6-ore"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/66128","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=66128"}],"version-history":[{"count":0,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/66128\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/media\/47428"}],"wp:attachment":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=66128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=66128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=66128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}