Shum\u00eb prej nesh luftojn\u00eb me gjumin edhe pse kalojm\u00eb rreth nj\u00eb t\u00eb tret\u00ebn e jet\u00ebs son\u00eb duke u marr\u00eb me t\u00eb.<\/p>\n
Mungesa e gjumit ka pasoja t\u00eb r\u00ebnda sh\u00ebndet\u00ebsore. Gjumi i dob\u00ebt \u00ebsht\u00eb lidhur me aft\u00ebsin\u00eb e reduktuar p\u00ebr t\u2019u p\u00ebrq\u00ebndruar, kujtes\u00ebn e d\u00ebmtuar, ndjenj\u00ebn e depresionit dhe nervozizmit, si dhe me nj\u00eb s\u00ebr\u00eb s\u00ebmundjesh fizike, t\u00eb tilla si nj\u00eb sistem imunitar i dob\u00ebsuar dhe nd\u00ebrprerje t\u00eb funksionit t\u00eb hormoneve.<\/p>\n
Nuk \u00ebsht\u00eb e gjitha n\u00eb duart tona. Ka edhe faktor\u00eb social\u00eb q\u00eb ndikojn\u00eb n\u00eb gjumin ton\u00eb. Sipas hulumtimit, njer\u00ebzit q\u00eb jetojn\u00eb n\u00eb lagje me shkall\u00eb m\u00eb t\u00eb lart\u00eb t\u00eb dhun\u00ebs flen\u00eb m\u00eb keq, ashtu si ata q\u00eb punojn\u00eb shum\u00eb pun\u00eb ose q\u00eb p\u00ebrballen me diskriminim m\u00eb t\u00eb madh racor dhe gjinor.<\/p>\n
10 gabimet m\u00eb t\u00eb zakonshme t\u00eb gjumit q\u00eb b\u00ebjm\u00eb dhe m\u00ebnyrat p\u00ebr t\u2019i shmangur ato:<\/p>\n
Ne nuk e dim\u00eb se sa gjum\u00eb na nevojitet v\u00ebrtet<\/p>\n
Njer\u00ebzit priren t\u00eb n\u00ebnvler\u00ebsojn\u00eb sasin\u00eb e gjumit q\u00eb u nevojitet. P\u00ebr t\u00eb rriturit, ekspert\u00ebt n\u00eb p\u00ebrgjith\u00ebsi rekomandojn\u00eb mes shtat\u00eb dhe n\u00ebnt\u00eb or\u00eb gjum\u00eb n\u00eb nat\u00eb. Megjithat\u00eb, ky \u00ebsht\u00eb nj\u00eb udh\u00ebzues i p\u00ebrgjithsh\u00ebm dhe ka ndryshueshm\u00ebri t\u00eb madhe individuale n\u00eb nevojat e gjumit. Margaret Thatcher, p\u00ebr shembull, thuhet se ka fjetur vet\u00ebm kat\u00ebr or\u00eb n\u00eb nat\u00eb. Nd\u00ebrsa aktorja Dakota Johnson dikur deklaroi se \u201cnuk \u00ebsht\u00eb funksionale\u201d n\u00ebse fle m\u00eb pak se 10 or\u00eb. P\u00ebr t\u00eb kontrolluar n\u00ebse flem\u00eb mjaftuesh\u00ebm, duhet t\u2019i kushtojm\u00eb v\u00ebmendje humorit dhe performanc\u00ebs son\u00eb. Jemi nervoz? A kemi v\u00ebshtir\u00ebsi t\u00eb p\u00ebrqendrohemi n\u00eb detyra? A jemi t\u00eb p\u00ebrgjumur gjat\u00eb dit\u00ebs? Ndoshta do t\u00eb p\u00ebrfitonim nga nj\u00eb gjum\u00eb m\u00eb i gjat\u00eb.<\/p>\n
Ne ham\u00eb shum\u00eb ose shum\u00eb pak<\/p>\n
Ngr\u00ebnia e tep\u00ebrt e ushqimit pak para gjumit mund t\u00eb \u00e7oj\u00eb n\u00eb parehati, dispepsi dhe urth, t\u00eb cilat t\u00eb gjitha prishin aft\u00ebsin\u00eb ton\u00eb p\u00ebr t\u00eb fjetur dhe p\u00ebr t\u00eb q\u00ebndruar n\u00eb gjum\u00eb. Po k\u00ebshtu, ngr\u00ebnia shum\u00eb pak mund t\u00eb shkaktoj\u00eb uri, e cila gjithashtu prish gjumin. Ashtu si ciklet tona t\u00eb gjumit, uria jon\u00eb priret t\u00eb ndjek\u00eb nj\u00eb rit\u00ebm t\u00eb p\u00ebrditsh\u00ebm. Duke ngr\u00ebn\u00eb tre vakte n\u00eb dit\u00eb, n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do dit\u00eb, ne mund t\u00eb menaxhojm\u00eb m\u00eb mir\u00eb urin\u00eb dhe gjumin ton\u00eb.<\/p>\n
Ekranet para gjumit<\/p>\n
Nj\u00eb nga gabimet m\u00eb t\u00eb zakonshme q\u00eb b\u00ebjm\u00eb \u00ebsht\u00eb shikimi i drit\u00ebs s\u00eb ekranit para gjumit. Drita blu e emetuar nga telefonat inteligjent\u00eb, kompjuter\u00ebt ose televizor\u00ebt mund t\u00eb rris\u00eb vigjilenc\u00ebn dhe potencialisht t\u00eb vonoj\u00eb fillimin e gjumit, shkenc\u00ebtar\u00ebt nuk jan\u00eb plot\u00ebsisht dakord p\u00ebr mas\u00ebn n\u00eb t\u00eb cil\u00ebn ndodh kjo. Por p\u00ebrve\u00e7 drit\u00ebs blu, p\u00ebrmbajtja q\u00eb konsumojm\u00eb duke par\u00eb ekranet mund t\u00eb jet\u00eb tep\u00ebr stimuluese, si nj\u00eb seri televizive emocionuese ose postimet n\u00eb rrjetet sociale t\u00eb armikut ton\u00eb m\u00eb t\u00eb keq, gj\u00eb q\u00eb gjithashtu na e b\u00ebn t\u00eb v\u00ebshtir\u00eb t\u00eb bie n\u00eb gjum\u00eb.<\/p>\n
Ne nuk pushojm\u00eb<\/p>\n
Pak minuta me nj\u00eb lib\u00ebr para gjumit ndihmojn\u00eb gjithmon\u00eb (edhe n\u00ebse \u00ebsht\u00eb pak i m\u00ebrzitsh\u00ebm, edhe m\u00eb mir\u00eb\u2026)<\/p>\n
Shpesh, njer\u00ebzit nuk shpenzojn\u00eb koh\u00eb t\u00eb mjaftueshme p\u00ebr t\u2019u \u00e7lodhur dhe \u00e7lodhur para gjumit. Pas dark\u00ebs, ne mund t\u00eb vazhdojm\u00eb pun\u00ebn, t\u00eb b\u00ebjm\u00eb ushtrime t\u00eb forta ose t\u00eb kalojm\u00eb koh\u00eb me miqt\u00eb dhe m\u00eb pas t\u00eb shkojm\u00eb direkt n\u00eb shtrat, sikur truri yn\u00eb t\u00eb veproj\u00eb si nj\u00eb televizor q\u00eb thjesht mund ta fikim. \u00cbsht\u00eb e dobishme t\u00eb kemi nj\u00eb rutin\u00eb relaksuese n\u00eb fund t\u00eb dit\u00ebs p\u00ebr t\u2019u \u00e7lodhur dhe p\u00ebr t\u00eb b\u00ebr\u00eb di\u00e7ka joproduktive p\u00ebr t\u00eb pakt\u00ebn 30 minuta p\u00ebrpara se t\u00eb mbyllim syt\u00eb. Si, p\u00ebr shembull, t\u00eb shkruajm\u00eb at\u00eb q\u00eb duhet t\u00eb kujtojm\u00eb p\u00ebr dit\u00ebn tjet\u00ebr dhe m\u00eb pas t\u00eb lexojm\u00eb nj\u00eb lib\u00ebr q\u00eb t\u00eb na ndihmoj\u00eb t\u00eb flem\u00eb.<\/p>\n
T\u00eb b\u00ebsh nj\u00eb sy gjum\u00eb shum\u00eb t\u00eb gjat\u00eb<\/p>\n
Nj\u00eb sy gjum\u00eb gjat\u00eb dit\u00ebs mund t\u00eb jet\u00eb nj\u00eb m\u00ebnyr\u00eb e shk\u00eblqyer p\u00ebr t\u00eb pushuar shpejt dhe p\u00ebr t\u00eb rimbushur baterit\u00eb tona. Por vet\u00ebm n\u00ebse ai \u00ebsht\u00eb i shpejt\u00eb. N\u00ebse flem\u00eb shum\u00eb gjat\u00eb, ne ndikojm\u00eb n\u00eb gjumin q\u00eb i nevojitet trupit ton\u00eb gjat\u00eb nat\u00ebs, duke prishur k\u00ebshtu orarin ton\u00eb normal t\u00eb gjumit. Koh\u00ebzgjatja e gjumit t\u00eb mesdit\u00ebs nuk duhet t\u00eb kaloj\u00eb gjysm\u00eb ore.<\/p>\n
Kalojm\u00eb shum\u00eb koh\u00eb zgjuar n\u00eb shtrat<\/p>\n
\u00cbsht\u00eb shum\u00eb e r\u00ebnd\u00ebsishme ta mbani pun\u00ebn jasht\u00eb shtratit. Sa m\u00eb shum\u00eb koh\u00eb t\u00eb kalojm\u00eb n\u00eb shtrat pa gjum\u00eb, aq m\u00eb shum\u00eb trupi yn\u00eb m\u00ebsohet me t\u00eb.<\/p>\n
Winston Churchill mund t\u00eb ket\u00eb punuar n\u00eb shtrat dhe Marcel Proust shkroi shum\u00eb nga \u201cN\u00eb k\u00ebrkim t\u00eb koh\u00ebs s\u00eb humbur\u201d shtrir\u00eb, por ekspert\u00ebt rekomandojn\u00eb q\u00eb t\u00eb shmangim p\u00ebrdorimin e shtret\u00ebrve tan\u00eb p\u00ebr asgj\u00eb tjet\u00ebr p\u00ebrve\u00e7 gjumit. Logjika \u00ebsht\u00eb se sa m\u00eb shum\u00eb koh\u00eb t\u00eb kalojm\u00eb n\u00eb shtrat pa gjum\u00eb, aq m\u00eb shum\u00eb trupi yn\u00eb m\u00ebsohet me t\u00eb. Ne duhet t\u00eb ngulisim n\u00eb mendjet tona lidhjen: shtrati \u00ebsht\u00eb i barabart\u00eb me gjum\u00eb. Edhe n\u00ebse zgjohemi n\u00eb mes t\u00eb nat\u00ebs dhe kemi probleme p\u00ebr t\u00eb fjetur s\u00ebrish, \u00ebsht\u00eb mir\u00eb t\u00eb ngrihemi dhe t\u00eb b\u00ebjm\u00eb di\u00e7ka relaksuese, jostimuluese, derisa t\u00eb ndihemi gati p\u00ebr t\u00eb fjetur s\u00ebrish.<\/p>\n
Nuk flem\u00eb mjaftuesh\u00ebm gjat\u00eb dit\u00ebve t\u00eb jav\u00ebs<\/p>\n
Shum\u00eb prej nesh e reduktojn\u00eb gjumin gjat\u00eb jav\u00ebs duke menduar se mund ta kompensojm\u00eb at\u00eb n\u00eb fundjav\u00eb. Por rregullisht kemi gjum\u00eb t\u00eb pamjaftuesh\u00ebm ose t\u00eb nd\u00ebrprer\u00eb, akumulojm\u00eb nj\u00eb \u201cborxhi gjumi\u201d. Dhe nd\u00ebrsa nj\u00eb sy gjum\u00eb shtes\u00eb n\u00eb fundjav\u00eb mund t\u00eb ndihmoj\u00eb, nuk ka gjasa t\u00eb na shp\u00ebtoj\u00eb nga borxhi. Nj\u00eb botim i vitit 2022 n\u00eb revist\u00ebn Trends in Neuroscience zbuloi se pas nj\u00eb deri n\u00eb dy jav\u00eb kufizimi t\u00eb gjumit (d.m.th., m\u00eb pak se shtat\u00eb or\u00eb n\u00eb dit\u00eb) p\u00ebrgjumja dhe gjendja shpirt\u00ebrore zakonisht normalizohen me 1-2 net\u00eb gjum\u00eb restaurues. Megjithat\u00eb, funksionet e tjera, duke p\u00ebrfshir\u00eb vigjilenc\u00ebn, mungojn\u00eb ende edhe pas dy deri n\u00eb tre net gjumi rigjenerues.<\/p>\n
Mosp\u00ebrputhja n\u00eb orarin e gjumit<\/p>\n
\u00cbsht\u00eb nj\u00eb ide e mir\u00eb p\u00ebr t\u00eb mbajtur nj\u00eb koh\u00eb t\u00eb q\u00ebndrueshme zgjimi nga e cila devijoni n\u00eb fundjav\u00eb, por jo m\u00eb shum\u00eb se dy or\u00eb. Sa m\u00eb shum\u00eb t\u00eb ndryshojm\u00eb kur flem\u00eb dhe kur zgjohemi, aq m\u00eb e v\u00ebshtir\u00eb \u00ebsht\u00eb p\u00ebr trupin ton\u00eb t\u00eb p\u00ebrshtatet. Ne duhet t\u00eb mbajm\u00eb nj\u00eb koh\u00eb t\u00eb q\u00ebndrueshme zgjimi \u00e7do m\u00ebngjes, n\u00eb m\u00ebnyr\u00eb ideale edhe gjat\u00eb fundjavave ose festave. Mir\u00eb, marrja e nj\u00eb ore gjum\u00eb shtes\u00eb gjat\u00eb fundjav\u00ebs nuk do ta prish\u00eb plot\u00ebsisht rutin\u00ebn e trupit ton\u00eb. Por n\u00ebse zgjohemi dy ose m\u00eb shum\u00eb or\u00eb m\u00eb von\u00eb se zakonisht, mund t\u00eb p\u00ebrjetojm\u00eb at\u00eb q\u00eb ekspert\u00ebt e quajn\u00eb \u201cjet lakmi social\u201d dhe t\u00eb mos mund t\u00eb flem\u00eb nat\u00ebn e s\u00eb diel\u00ebs.<\/p>\n
Ne konsumojm\u00eb shum\u00eb kafein\u00eb dhe alkool<\/p>\n
Kafeina dhe alkooli mund t\u00eb prishin gjumin. Kafein\u00ebs i duhen tet\u00eb or\u00eb p\u00ebr t\u2019u metabolizuar, q\u00eb do t\u00eb thot\u00eb se nj\u00eb kafe n\u00eb or\u00ebn 15:00 mund t\u00eb na mbaj\u00eb ende zgjuar n\u00eb or\u00ebn 22:00 \u2013 sigurisht q\u00eb \u00e7do trup \u00ebsht\u00eb i ndrysh\u00ebm, dhe ka njer\u00ebz mes nesh q\u00eb pin\u00eb nj\u00eb ekspres t\u00eb dyfisht\u00eb n\u00eb or\u00ebn 23:00 dhe flen\u00eb si zogj. Sa i p\u00ebrket alkoolit, megjith\u00ebse mund t\u00eb na b\u00ebj\u00eb t\u00eb ndihemi t\u00eb lodhur, nuk do t\u00eb na ndihmoj\u00eb t\u00eb flem\u00eb thell\u00eb. Nj\u00eb studim i vitit 2014 zbuloi se pirja e sasive t\u00eb m\u00ebdha t\u00eb alkoolit gjat\u00eb nat\u00ebs prish ciklet e gjumit dhe rezulton n\u00eb gjum\u00eb t\u00eb nd\u00ebrprer\u00eb dhe me cil\u00ebsi t\u00eb dob\u00ebt.<\/p>\n
Ne shqet\u00ebsohemi p\u00ebr gjumin<\/p>\n
N\u00ebse t\u00eb gjitha k\u00ebto k\u00ebshilla duken t\u00eb tep\u00ebrta, nuk duhet t\u2019i l\u00ebm\u00eb t\u00eb na stresojn\u00eb. Ekspert\u00ebt thon\u00eb se nj\u00eb nga gj\u00ebrat m\u00eb t\u00eb k\u00ebqija q\u00eb mund t\u00eb b\u00ebni p\u00ebr gjumin tuaj \u00ebsht\u00eb t\u00eb shqet\u00ebsoheni p\u00ebr t\u00eb. N\u00ebse e kalojm\u00eb dit\u00ebn duke u shqet\u00ebsuar se do t\u00eb b\u00ebjm\u00eb nj\u00eb gjum\u00eb t\u00eb keq gjat\u00eb nat\u00ebs, ka m\u00eb shum\u00eb gjasa q\u00eb ta b\u00ebjm\u00eb k\u00ebt\u00eb. Pra, le t\u00eb pushojm\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
Shum\u00eb prej nesh luftojn\u00eb me gjumin edhe pse kalojm\u00eb rreth nj\u00eb t\u00eb tret\u00ebn e jet\u00ebs son\u00eb duke u marr\u00eb me t\u00eb. Mungesa e gjumit ka pasoja t\u00eb r\u00ebnda sh\u00ebndet\u00ebsore. Gjumi i dob\u00ebt \u00ebsht\u00eb lidhur me aft\u00ebsin\u00eb e reduktuar p\u00ebr t\u2019u p\u00ebrq\u00ebndruar, kujtes\u00ebn e d\u00ebmtuar, ndjenj\u00ebn e depresionit dhe nervozizmit, si dhe me nj\u00eb s\u00ebr\u00eb s\u00ebmundjesh […]<\/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":[33052,33053],"class_list":{"0":"post-78788","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-si-te-shmangim-10-gabimet","10":"tag-qe-ndikojne-ne-gjumin-tone"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/78788","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=78788"}],"version-history":[{"count":0,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/78788\/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=78788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=78788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=78788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}