Nga telefoni n\u00eb dor\u00eb deri te stresi dhe temperatura e dhom\u00ebs \u2013 ekspert\u00ebt tregojn\u00eb faktor\u00ebt q\u00eb po prishin gjumin dhe \u00e7far\u00eb duhet t\u00eb b\u00ebjm\u00eb p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb.<\/p>\n
Nga zakonet tona t\u00eb p\u00ebrditshme deri te oraret e pun\u00ebs, ekzistojn\u00eb shum\u00eb arsye pse me kalimin e viteve b\u00ebhet gjithnj\u00eb e m\u00eb e v\u00ebshtir\u00eb t\u00eb flem\u00eb leht\u00eb dhe p\u00ebr aq koh\u00eb sa do t\u00eb d\u00ebshironim.<\/p>\n
Megjithat\u00eb, gjumi cil\u00ebsor \u00ebsht\u00eb thelb\u00ebsor si p\u00ebr sh\u00ebndetin fizik ashtu edhe p\u00ebr at\u00eb mendor. Gjumi ndikon drejtp\u00ebrdrejt n\u00eb humorin ton\u00eb, sistemin imunitar, kujtes\u00ebn, p\u00ebrqendrimin, produktivitetin, energjin\u00eb, oreksin, sh\u00ebndetin e zemr\u00ebs dhe madje edhe n\u00eb jet\u00ebgjat\u00ebsi.<\/p>\n
P\u00ebr t\u00eb kuptuar m\u00eb mir\u00eb pse shum\u00eb njer\u00ebz vuajn\u00eb nga \u00e7rregullimet e gjumit, specialistja e trajtimit t\u00eb problemeve t\u00eb gjumit dhe psikologia klinike Janet Kennedy shpjegon faktor\u00ebt kryesor\u00eb q\u00eb na prishin gjumin dhe k\u00ebshillat p\u00ebr ta p\u00ebrmir\u00ebsuar at\u00eb.<\/p>\n
Teknologjia \u2013 armiku i gjumit<\/strong> Sipas Dr. Kennedy, ne jemi tep\u00ebr t\u00eb lidhur me pajisjet tona, t\u00eb cilat shpesh na shp\u00ebrqendrojn\u00eb pik\u00ebrisht n\u00eb momentin kur p\u00ebrpiqemi t\u00eb biem n\u00eb gjum\u00eb. Nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr ta shmangur k\u00ebt\u00eb \u00ebsht\u00eb q\u00eb telefoni ose pajisjet e tjera t\u00eb mos q\u00ebndrojn\u00eb n\u00eb t\u00eb nj\u00ebjt\u00ebn dhom\u00eb kur shkojm\u00eb p\u00ebr t\u00eb fjetur.<\/p>\n Stresi q\u00eb nuk \u201cfiket\u201d nat\u00ebn<\/strong> Studime t\u00eb ndryshme kan\u00eb treguar se stresi \u00ebsht\u00eb nj\u00eb nga shkaqet kryesore t\u00eb pagjum\u00ebsis\u00eb dhe \u00e7rregullimeve t\u00eb tjera t\u00eb gjumit.<\/p>\n Djersitja gjat\u00eb nat\u00ebs<\/strong> Si pasoj\u00eb, rritet djersitja gjat\u00eb nat\u00ebs. Nj\u00eb studim ka treguar se rreth 36% e njer\u00ebzve ankohen p\u00ebr temperatur\u00ebn e lart\u00eb ose djersitjen e tep\u00ebrt gjat\u00eb gjumit. Ndryshimet hormonale, niveli i sheqerit n\u00eb gjak dhe disa medikamente mund t\u00eb jen\u00eb gjithashtu shkak i djersitjes s\u00eb nat\u00ebs.<\/p>\n Si t\u00eb p\u00ebrmir\u00ebsoni cil\u00ebsin\u00eb e gjumit<\/strong> Dhoma e gjumit duhet t\u00eb jet\u00eb nj\u00eb vend ku mund t\u00eb \u00e7lodheni pas nj\u00eb dite t\u00eb lodhshme. N\u00ebse dhoma \u00ebsht\u00eb e rr\u00ebmujshme ose kaotike, kjo mund t\u00eb ndikoj\u00eb negativisht n\u00eb m\u00ebnyr\u00ebn se si flini.<\/p>\n Ekspertja rekomandon gjithashtu krijimin e nj\u00eb rutine para gjumit. P\u00ebr shembull, mund t\u00eb krijoni nj\u00eb ritual prej rreth 30 minutash para se t\u00eb flini, si leximi i nj\u00eb libri, mbajtja e nj\u00eb ditari ose meditimi.<\/p>\n N\u00ebse zgjoheni shpesh gjat\u00eb nat\u00ebs p\u00ebr shkak t\u00eb djersitjes, k\u00ebshillohet t\u00eb p\u00ebrdorni \u00e7ar\u00e7af\u00eb dhe batanije prej pambuku dhe t\u00eb shmangni materialet sintetike, si edhe t\u00eb mbani dhom\u00ebn e gjumit t\u00eb fresk\u00ebt.<\/p>\n","protected":false},"excerpt":{"rendered":" Nga telefoni n\u00eb dor\u00eb deri te stresi dhe temperatura e dhom\u00ebs \u2013 ekspert\u00ebt tregojn\u00eb faktor\u00ebt q\u00eb po prishin gjumin dhe \u00e7far\u00eb duhet t\u00eb b\u00ebjm\u00eb p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb. Nga zakonet tona t\u00eb p\u00ebrditshme deri te oraret e pun\u00ebs, ekzistojn\u00eb shum\u00eb arsye pse me kalimin e viteve b\u00ebhet gjithnj\u00eb e m\u00eb e v\u00ebshtir\u00eb t\u00eb flem\u00eb […]<\/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":[40606,40607],"class_list":{"0":"post-96426","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-pse-kemi-veshtiresi-te-fleme-mire","10":"tag-keshilla-si-ta-rregullojme-gjumin"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/96426","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=96426"}],"version-history":[{"count":1,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/96426\/revisions"}],"predecessor-version":[{"id":96427,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/96426\/revisions\/96427"}],"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=96426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=96426"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=96426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nPajisje si telefonat celular\u00eb, televizor\u00ebt dhe kompjuter\u00ebt jan\u00eb nd\u00ebr shkaktar\u00ebt m\u00eb t\u00eb zakonsh\u00ebm t\u00eb problemeve me gjumin.<\/p>\n
\nNj\u00eb tjet\u00ebr arsye pse truri yn\u00eb nuk arrin t\u00eb qet\u00ebsohet gjat\u00eb nat\u00ebs \u00ebsht\u00eb stresi. Kur kemi shum\u00eb detyra dhe shqet\u00ebsime n\u00eb mendje, momenti kur shtrihemi n\u00eb shtrat shpesh kthehet n\u00eb nj\u00eb koh\u00eb kur mendojm\u00eb p\u00ebr gjith\u00e7ka q\u00eb duhet t\u00eb b\u00ebjm\u00eb.<\/p>\n
\nTemperatura e dhom\u00ebs gjithashtu luan rol t\u00eb r\u00ebnd\u00ebsish\u00ebm n\u00eb cil\u00ebsin\u00eb e gjumit. Edhe pse nj\u00eb dhom\u00eb e fresk\u00ebt ndihmon p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb, shum\u00eb njer\u00ebz flen\u00eb n\u00eb ambiente shum\u00eb t\u00eb ngrohta.<\/p>\n
\nSipas Dr. Kennedy, hapi i par\u00eb p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb \u00ebsht\u00eb q\u00eb dhoma e gjumit t\u00eb jet\u00eb nj\u00eb ambient i qet\u00eb dhe relaksues.<\/p>\n