T\u00eb flesh mir\u00eb nat\u00ebn gjat\u00eb muajve t\u00eb nxeht\u00eb t\u00eb ver\u00ebs \u00ebsht\u00eb nj\u00eb sfid\u00eb p\u00ebr shum\u00eb njer\u00ebz, ve\u00e7an\u00ebrisht p\u00ebr ata q\u00eb nuk kan\u00eb akses n\u00eb pajisje ftoh\u00ebse si kondicioneri ose ventilator\u00eb.<\/p>\n
Temperatura e lart\u00eb e b\u00ebn t\u00eb v\u00ebshtir\u00eb t\u00eb biesh n\u00eb gjum\u00eb dhe shpesh \u00e7on n\u00eb gjum\u00eb t\u00eb nd\u00ebrprer\u00eb dhe t\u00eb shqet\u00ebsuar.<\/p>\n
\u00c7far\u00eb nuk shkon me k\u00ebt\u00eb dhe \u00e7far\u00eb mund t\u00eb b\u00ebni p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb, edhe n\u00eb dit\u00ebt m\u00eb t\u00eb nxehta?<\/p>\n
Trupi i njeriut, drejt fundit t\u00eb dit\u00ebs, fillon procesin natyror t\u00eb p\u00ebrgatitjes p\u00ebr gjum\u00eb duke prodhuar melatonin\u00eb, hormoni q\u00eb rregullon ritmin cirkadian dhe leht\u00ebson fillimin e p\u00ebrgjumjes.<\/p>\n
Nj\u00eb nga efektet e k\u00ebtij prodhimi \u00ebsht\u00eb vazodilatacioni periferik, pra zgjerimi i en\u00ebve t\u00eb gjakut n\u00eb gjymtyr\u00ebt e trupit, gj\u00eb q\u00eb leht\u00ebson humbjen e nxeht\u00ebsis\u00eb dhe uljen e temperatur\u00ebs s\u00eb brendshme.<\/p>\n
Kjo r\u00ebnie e temperatur\u00ebs \u00ebsht\u00eb kritike q\u00eb trupi t\u00eb hyj\u00eb dhe t\u00eb ruaj\u00eb gjumin natyrsh\u00ebm.<\/p>\n
Megjithat\u00eb, kur temperatura e jashtme \u00ebsht\u00eb e lart\u00eb, humbja natyrale e nxeht\u00ebsis\u00eb b\u00ebhet m\u00eb e v\u00ebshtir\u00eb, k\u00ebshtu q\u00eb trupi nuk mund t\u00eb ftohet mjaftuesh\u00ebm, edhe n\u00ebse prodhohet melatonin\u00eb.<\/p>\n
Kjo \u00e7on n\u00eb v\u00ebshtir\u00ebsi p\u00ebr t\u00eb r\u00ebn\u00eb n\u00eb gjum\u00eb dhe rritje t\u00eb zgjimeve gjat\u00eb nat\u00ebs.<\/p>\n
\u00c7far\u00eb mund t\u00eb b\u00ebni?<\/p>\n
1. Mbajeni dhom\u00ebn e gjumit t\u00eb fresk\u00ebt<\/p>\n
Temperatura ideale p\u00ebr t\u00eb fjetur \u00ebsht\u00eb rreth 18\u00b0C, megjith\u00ebse kjo mund t\u00eb ndryshoj\u00eb pak nga personi n\u00eb person. Q\u00ebllimi \u00ebsht\u00eb nj\u00eb mjedis i fresk\u00ebt dhe i rehatsh\u00ebm.<\/p>\n
N\u00ebse keni aj\u00ebr t\u00eb kondicionuar, vendoseni n\u00eb nj\u00eb temperatur\u00eb t\u00eb q\u00ebndrueshme dhe t\u00eb but\u00eb, duke shmangur luhatjet e m\u00ebdha.<\/p>\n
N\u00ebse jo, nj\u00eb ventilator mund t\u00eb ndihmoj\u00eb n\u00eb krijimin e rrjedh\u00ebs s\u00eb ajrit edhe pa ftohje, qarkullimi i ajrit jep ndjesin\u00eb e freskis\u00eb. N\u00ebse \u00ebsht\u00eb shum\u00eb i zhurmsh\u00ebm, zgjidhni pajisje m\u00eb t\u00eb qeta ose m\u00eb t\u00eb reja.<\/p>\n
Zgjidhje t\u00eb tjera:<\/p>\n
Hapni dritaret von\u00eb nat\u00ebn, kur temperatura e jashtme bie.<\/p>\n
Mbani perdet t\u00eb mbyllura gjat\u00eb dit\u00ebs p\u00ebr t\u00eb mbajtur larg diellin.<\/p>\n
Shmangni p\u00ebrdorimin e pajisjeve elektronike brenda dhom\u00ebs, pasi ato gjenerojn\u00eb nxeht\u00ebsi.<\/p>\n
2. Kujdesuni p\u00ebr \u00e7ar\u00e7af\u00ebt dhe rrobat e gjumit<\/p>\n
P\u00eblhurat luajn\u00eb nj\u00eb rol vendimtar n\u00eb termorregullimin. Zgjidhni \u00e7ar\u00e7af\u00eb, mbulesa jast\u00ebk\u00ebsh dhe pizhame t\u00eb b\u00ebra nga p\u00eblhura natyrale si pambuku ose liri, t\u00eb cilat i lejojn\u00eb l\u00ebkur\u00ebs t\u00eb marr\u00eb frym\u00eb dhe t\u00eb largoj\u00eb lag\u00ebshtin\u00eb.<\/p>\n
P\u00ebr disa, t\u00eb fjeturit lakuriq ose me rroba shum\u00eb t\u00eb lehta rrit rehatin\u00eb dhe zvog\u00eblon nxeht\u00ebsin\u00eb.<\/p>\n
3. Shmangni drit\u00ebn dhe nxeht\u00ebsin\u00eb nga pajisjet sht\u00ebpiake<\/p>\n
Ekspozimi ndaj drit\u00ebs, ve\u00e7an\u00ebrisht nga telefonat celular\u00eb, televizor\u00ebt dhe llambat, jo vet\u00ebm q\u00eb rrit temperatur\u00ebn e dhom\u00ebs, por edhe pengon prodhimin e melatonin\u00ebs, duke prishur ritmin cirkadian. Dhoma duhet t\u00eb jet\u00eb sa m\u00eb e err\u00ebt t\u00eb jet\u00eb e mundur.<\/p>\n
Idealisht:<\/p>\n
P\u00ebrdorni perde t\u00eb trasha ose nj\u00eb mask\u00eb gjumi.<\/p>\n
Mos p\u00ebrdorni ekrane t\u00eb pakt\u00ebn nj\u00eb or\u00eb para gjumit.<\/p>\n
4. Freskoni fytyr\u00ebn, jo t\u00eb gjith\u00eb trupin<\/p>\n
Vendosja e ujit t\u00eb ftoht\u00eb n\u00eb fytyr\u00eb, e kompresave t\u00eb lagura ose p\u00ebrdorimi i nj\u00eb ventilatori t\u00eb vog\u00ebl n\u00eb fytyr\u00eb krijon nj\u00eb ndjesi leht\u00ebsimi. Kjo p\u00ebr shkak t\u00eb ndjeshm\u00ebris\u00eb s\u00eb mbaresave nervore n\u00eb at\u00eb zon\u00eb.<\/p>\n
P\u00ebrkundrazi, nj\u00eb dush i ftoht\u00eb nuk ndihmon, pasi shkakton vazokonstriksion duke kufizuar humbjen e nxeht\u00ebsis\u00eb dhe n\u00eb fund t\u00eb fundit duke b\u00ebr\u00eb q\u00eb trupi t\u00eb mbetet i ngroht\u00eb.<\/p>\n
Zgjidhja m\u00eb e mir\u00eb: dushi me uj\u00eb t\u00eb vak\u00ebt, i cili e ndihmon trupin t\u00eb ul\u00eb natyrsh\u00ebm temperatur\u00ebn nd\u00ebrsa thahet.<\/p>\n
5. Kufizoni konsumin e ujit n\u00eb mbr\u00ebmje<\/p>\n
Hidratimi gjat\u00eb dit\u00ebs \u00ebsht\u00eb kritik, pasi dehidratimi ndikon n\u00eb termorregullim.<\/p>\n
Megjithat\u00eb, pirja e tep\u00ebrt e l\u00ebngjeve nat\u00ebn von\u00eb mund t\u00eb shkaktoj\u00eb vizita t\u00eb shpeshta n\u00eb tualet dhe \u00e7rregullime t\u00eb gjumit.<\/p>\n
Sigurohuni q\u00eb t\u00eb pini shum\u00eb uj\u00eb gjat\u00eb gjith\u00eb dit\u00ebs dhe zvog\u00ebloni sasin\u00eb n\u00eb or\u00ebt e fundit para gjumit.<\/p>\n
6. Dark\u00eb e leht\u00eb, pa kafein\u00eb ose alkool<\/p>\n
Vaktet e r\u00ebnda, kafeina (kafeja, \u00e7aji, \u00e7okollata) dhe alkooli e v\u00ebshtir\u00ebsojn\u00eb gjumin, ve\u00e7an\u00ebrisht kur temperatura rritet. Zgjidhni ushqime t\u00eb lehta, q\u00eb treten leht\u00eb dhe sigurohuni q\u00eb darka t\u00eb hahet t\u00eb pakt\u00ebn 2-3 or\u00eb para gjumit.<\/p>\n","protected":false},"excerpt":{"rendered":"
T\u00eb flesh mir\u00eb nat\u00ebn gjat\u00eb muajve t\u00eb nxeht\u00eb t\u00eb ver\u00ebs \u00ebsht\u00eb nj\u00eb sfid\u00eb p\u00ebr shum\u00eb njer\u00ebz, ve\u00e7an\u00ebrisht p\u00ebr ata q\u00eb nuk kan\u00eb akses n\u00eb pajisje ftoh\u00ebse si kondicioneri ose ventilator\u00eb. Temperatura e lart\u00eb e b\u00ebn t\u00eb v\u00ebshtir\u00eb t\u00eb biesh n\u00eb gjum\u00eb dhe shpesh \u00e7on n\u00eb gjum\u00eb t\u00eb nd\u00ebrprer\u00eb dhe t\u00eb shqet\u00ebsuar. \u00c7far\u00eb nuk shkon me […]<\/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":[37186],"class_list":{"0":"post-89445","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-disa-keshilla-per-te-fjetur-sa-me-mire-gjate-veres"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/89445","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=89445"}],"version-history":[{"count":1,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/89445\/revisions"}],"predecessor-version":[{"id":89446,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/89445\/revisions\/89446"}],"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=89445"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=89445"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=89445"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}