{"id":76089,"date":"2024-06-25T20:45:29","date_gmt":"2024-06-25T18:45:29","guid":{"rendered":"https:\/\/jugulajm.net\/?p=76089"},"modified":"2024-06-25T20:45:29","modified_gmt":"2024-06-25T18:45:29","slug":"pagjumesia-ja-disa-metoda-si-ta-trajtoni-ne-shtepi","status":"publish","type":"post","link":"https:\/\/jugulajm.net\/?p=76089","title":{"rendered":"Pagjum\u00ebsia\/ Ja disa metoda si ta trajtoni n\u00eb sht\u00ebpi&#8230;"},"content":{"rendered":"<p>Pagjum\u00ebsia ka t\u00eb b\u00ebj\u00eb me v\u00ebshtir\u00ebsin\u00eb n\u00eb t\u00eb fjetur. Ajo mund t\u00eb b\u00ebhet kronike n\u00ebse njeriu nuk b\u00ebn dot nj\u00eb sy gjum\u00eb p\u00ebr t\u00eb pakt\u00ebn 3 net\u00eb rresht p\u00ebr 3 muaj me radh\u00eb.<\/p>\n<div id=\"MDA44932\" class=\"\" data-adid=\"agrowebmda8258\" data-netid=\"137356148\" data-sizes=\"300x250\" data-google-query-id=\"COSziYS094YDFQPwOwIdwb0EyQ\">\n<div id=\"google_ads_iframe_\/137356148\/agrowebmda8258_0__container__\">Pagjum\u00ebsia shkaktohet si pasoj\u00eb e problemeve psikiatrike, mjek\u00ebsore, p\u00ebrdorimi i substancave t\u00eb caktuara dhe faktor\u00ebve biologjik\u00eb.<\/div>\n<\/div>\n<p>Sipas ekspert\u00ebve simptomat e pagjum\u00ebsis\u00eb jan\u00eb si m\u00eb posht\u00eb:<\/p>\n<ul>\n<li>V\u00ebshtir\u00ebsi n\u00eb t\u00eb fjetur,<\/li>\n<li>Zgjim i p\u00ebrs\u00ebritur gjat\u00eb nat\u00ebs,<\/li>\n<li>Q\u00ebndrim zgjuar gjat\u00eb nat\u00ebs,<\/li>\n<li>Zgjim gjat\u00eb nat\u00ebs dhe pamund\u00ebsi p\u00ebr t\u00eb fjetur,<\/li>\n<li>Lodhje pas zgjimit,<\/li>\n<li>Pamund\u00ebsi p\u00ebr t\u00eb fjetur n\u00eb drek\u00eb pavar\u00ebsisht lodhjes,<\/li>\n<li>Lodhje dhe acarim gjat\u00eb dit\u00ebs,<\/li>\n<li>Munges\u00eb p\u00ebrqendrimi.<\/li>\n<\/ul>\n<p>K\u00ebto simptoma mund t\u00eb zgjasin p\u00ebr muaj apo vite me radh\u00eb.<\/p>\n<h4><strong>Sa Or\u00eb Gjum\u00eb Ju Nevojiten?<\/strong><\/h4>\n<p>Ekspert\u00ebt thon\u00eb se nevoja p\u00ebr gjum\u00eb e gjithsecilit prej nesh \u00ebsht\u00eb n\u00eb var\u00ebsi t\u00eb organizmit.<\/p>\n<p>Megjithat\u00eb, po t\u00eb marrim nj\u00eb mesatare t\u00eb art\u00eb:<\/p>\n<ul>\n<li>T\u00eb rriturit kan\u00eb nevoj\u00eb p\u00ebr 7-9 or\u00eb gjum\u00eb,<\/li>\n<li>F\u00ebmij\u00ebt p\u00ebr 9-13 or\u00eb gjum\u00eb,<\/li>\n<li>Foshnjat p\u00ebr 12-17 or\u00eb gjum\u00eb.<\/li>\n<\/ul>\n<h4><strong>Nga Se Shkaktohet Pagjum\u00ebsia<\/strong><\/h4>\n<p>Disa prej shkaktar\u00ebve m\u00eb kryesor\u00eb t\u00eb pagjum\u00ebsis\u00eb jan\u00eb:<\/p>\n<ul>\n<li>Stresi, ankthi dhe depresioni,<\/li>\n<li>Zhurmat,<\/li>\n<li>Temperatura e dhom\u00ebs s\u00eb gjumit,<\/li>\n<li>Shtrati i parehatsh\u00ebm,<\/li>\n<li>P\u00ebrdorimi i kafes\u00eb, alkoolit dhe nikotin\u00ebs,<\/li>\n<li>P\u00ebrdorimi i drogave t\u00eb r\u00ebnda,<\/li>\n<li>Fluturimet e gjata dhe pun\u00ebt me turne.<\/li>\n<\/ul>\n<h4><strong>Si T\u00eb Trajtoni Pagjum\u00ebsin\u00eb N\u00eb Kushtet e Sht\u00ebpis\u00eb<\/strong><\/h4>\n<p>Ekspert\u00ebt k\u00ebshillojn\u00eb q\u00eb t\u00eb shtriheni p\u00ebr t\u00eb fjetur vet\u00ebm kur t\u00eb ndiheni t\u00eb lodhur dhe t\u00eb p\u00ebrpiqeni t\u00eb ruani oraret.<\/p>\n<p>Nj\u00eb or\u00eb p\u00ebrpara gjumit, p\u00ebrpiquni t\u00eb qet\u00ebsoheni duke b\u00ebr\u00eb nj\u00eb banj\u00eb ose lexuar nj\u00eb lib\u00ebr.<\/p>\n<p>Sigurohuni q\u00eb dhoma e gjumit \u00ebsht\u00eb n\u00eb err\u00ebsir\u00eb t\u00eb plot\u00eb dhe pa zhurma,<\/p>\n<p>Kryeni aktivitet t\u00eb rregullt fizik gjat\u00eb dit\u00ebs,<\/p>\n<p>Sigurohuni q\u00eb krevati juaj \u00ebsht\u00eb i rehatsh\u00ebm.<\/p>\n<p>Mos pini cigare, kafe, alkool apo \u00e7aj p\u00ebr t\u00eb pakt\u00ebn 6 or\u00eb p\u00ebrpara gjumit,<\/p>\n<p>Mos hani ushqime t\u00eb r\u00ebnda p\u00ebrpara gjumit,<\/p>\n<p>Mos kryeni aktivitet fizik t\u00eb pakt\u00ebn 4 or\u00eb p\u00ebrpara gjumit,<\/p>\n<p>Mos shikoni televizor ose t\u00eb q\u00ebndroni n\u00eb telefon p\u00ebrpara gjumit sepse drita do ju mbaj\u00eb zgjuar.<\/p>\n<p>Mos b\u00ebni nj\u00eb sy gjum\u00eb gjat\u00eb dit\u00ebs,<\/p>\n<p>Mos i jepni makin\u00ebs n\u00ebse ndiheni t\u00eb p\u00ebrgjumur.<\/p>\n<p>E fundit por jo p\u00ebr nga r\u00ebnd\u00ebsia, n\u00ebse nuk keni fjetur nj\u00eb nat\u00eb m\u00eb par\u00eb, vazhdoni t\u2019i p\u00ebrmbaheni rutin\u00ebs dhe frenohuni nga d\u00ebshira p\u00ebr t\u00eb fjetur gjat\u00eb dit\u00ebs.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pagjum\u00ebsia ka t\u00eb b\u00ebj\u00eb me v\u00ebshtir\u00ebsin\u00eb n\u00eb t\u00eb fjetur. Ajo mund t\u00eb b\u00ebhet kronike n\u00ebse njeriu nuk b\u00ebn dot nj\u00eb sy gjum\u00eb p\u00ebr t\u00eb pakt\u00ebn 3 net\u00eb rresht p\u00ebr 3 muaj me radh\u00eb. Pagjum\u00ebsia shkaktohet si pasoj\u00eb e problemeve psikiatrike, mjek\u00ebsore, p\u00ebrdorimi i substancave t\u00eb caktuara dhe faktor\u00ebve biologjik\u00eb. Sipas ekspert\u00ebve simptomat e pagjum\u00ebsis\u00eb jan\u00eb [&hellip;]<\/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":[31788],"class_list":{"0":"post-76089","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"category-te-fundit","9":"tag-pagjumesia-ja-disa-metoda-si-ta-trajtoni-ne-shtepi"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/76089","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=76089"}],"version-history":[{"count":0,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/76089\/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=76089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=76089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=76089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}