N\u00ebse k\u00ebt\u00eb m\u00ebngjes jeni ngritur nga shtrati vet\u00ebm pasi keni shtypur disa her\u00eb butonin p\u00ebr shtyrjen e alarmit n\u00eb telefon dhe m\u00eb pas nuk keni mundur t\u00eb kthjelloheni derisa keni pir\u00eb nj\u00eb filxhan kafe, me siguri njer\u00ebzit q\u00eb zgjohen sapo bie alarmi, pin\u00eb l\u00ebngje t\u00eb fresk\u00ebta, ushtrojn\u00eb dhe han\u00eb m\u00ebngjes para se t\u00eb shkojn\u00eb n\u00eb pun\u00eb, ju duken sikur kan\u00eb ardhur nga nj\u00eb planet tjet\u00ebr.<\/p>\n
Edhe pse t\u00eb gjith\u00eb t\u00eb rriturve u nevojiten rreth shtat\u00eb or\u00eb gjum\u00eb, disa zgjohen n\u00eb momentin e fundit p\u00ebr t\u00eb mos u vonuar n\u00eb pun\u00eb, prandaj dita zakonisht u nis n\u00eb m\u00ebnyr\u00eb kaotike. T\u00eb tjer\u00eb zgjohen shum\u00eb m\u00eb her\u00ebt dhe me qet\u00ebsi kryejn\u00eb nj\u00eb s\u00ebr\u00eb aktivitetesh para se t\u2019u filloj\u00eb dita e pun\u00ebs.<\/p>\n
Megjithat\u00eb, a jan\u00eb t\u00eb ashtuquajturit tipa t\u00eb m\u00ebngjesit v\u00ebrtet m\u00eb t\u00eb lumtur, m\u00eb t\u00eb sh\u00ebndetsh\u00ebm dhe m\u00eb produktiv\u00eb? Shum\u00eb studime shkencore kan\u00eb treguar se po. Nj\u00eb hulumtim i publikuar s\u00eb fundmi n\u00eb revist\u00ebn Journal of Sleep Medicine tregon se njer\u00ebzit q\u00eb zgjohen her\u00ebt jan\u00eb m\u00eb rrall\u00eb t\u00eb stresuar dhe jan\u00eb m\u00eb t\u00eb lumtur. \u00cbsht\u00eb d\u00ebshmuar gjithashtu se ata q\u00eb zgjohen her\u00ebt jan\u00eb m\u00eb produktiv\u00eb n\u00eb pun\u00eb dhe, n\u00eb p\u00ebrgjith\u00ebsi, nuk p\u00ebrballen me r\u00ebnie t\u00eb energjis\u00eb n\u00eb fund t\u00eb orarit t\u00eb pun\u00ebs. P\u00ebrve\u00e7 k\u00ebsaj, kan\u00eb m\u00eb pak nevoj\u00eb p\u00ebr ushqime me shum\u00eb kalori, jan\u00eb m\u00eb pak t\u00eb irrituesh\u00ebm dhe kan\u00eb sistem m\u00eb t\u00eb fort\u00eb imunitar. Me nj\u00eb fjal\u00eb, ka mjaft arsye t\u00eb mira pse zgjimi i hersh\u00ebm ia vlen.<\/p>\n
Si t\u00eb b\u00ebheni tip i m\u00ebngjesit?<\/p>\n
N\u00ebse tashm\u00eb keni provuar t\u00eb zgjoheni m\u00eb her\u00ebt dhe t\u00eb mos e shtyni alarmin n\u00eb telefon, e dini se kjo nuk \u00ebsht\u00eb aspak e leht\u00eb. Ndoshta edhe keni arritur t\u00eb ngriheni n\u00eb koh\u00eb disa her\u00eb, sepse keni pasur motivim p\u00ebr t\u2019i ndryshuar zakonet e gjumit, por shpejt jeni kthyer te rutina e vjet\u00ebr. Pik\u00ebrisht p\u00ebr k\u00ebt\u00eb arsye, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb b\u00ebni hapa t\u00eb vegj\u00ebl n\u00eb rutin\u00ebn e gjumit, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb q\u00ebndroni t\u00eb q\u00ebndruesh\u00ebm. P\u00ebr fillim, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb theksohet se zgjimi i hersh\u00ebm ka kuptim vet\u00ebm n\u00ebse m\u00eb par\u00eb keni fjetur mjaftuesh\u00ebm. Kjo do t\u00eb thot\u00eb se shkuarja n\u00eb shtrat n\u00eb koh\u00eb \u00ebsht\u00eb hapi i par\u00eb q\u00eb duhet ta b\u00ebni. Edhe pse kjo ting\u00ebllon e leht\u00eb n\u00eb teori, n\u00eb praktik\u00eb shpesh n\u00ebnkupton se do t\u00eb rrotulloheni gjat\u00eb n\u00eb shtrat para se t\u2019ju z\u00ebr\u00eb gjumi. P\u00ebr fat t\u00eb mir\u00eb, ka rutina q\u00eb mund t\u2019i vendosni p\u00ebr t\u00eb fjetur m\u00eb her\u00ebt.<\/p>\n
Truri yn\u00eb i do rutinat, prandaj veshja e pizhameve dhe larja e dh\u00ebmb\u00ebve n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do mbr\u00ebmje do t\u00eb jen\u00eb sinjal i shk\u00eblqyer se ka ardhur koha p\u00ebr gjum\u00eb. Hapa t\u00eb tjer\u00eb q\u00eb mund t\u00eb nd\u00ebrmerrni jan\u00eb t\u00eb hani dark\u00eb rreth or\u00ebs 18:00 dhe pas k\u00ebsaj t\u00eb mos konsumoni ushqim, t\u00eb mos pini kafein\u00eb gjat\u00eb or\u00ebve t\u00eb pasdites, t\u00eb mos p\u00ebrdorni telefonin 30 deri n\u00eb 60 minuta para se t\u00eb shkoni n\u00eb shtrat dhe t\u2019i zbehni dritat n\u00eb sht\u00ebpi, sepse drita e fort\u00eb mund ta pengoj\u00eb prodhimin natyror t\u00eb melatonin\u00ebs n\u00eb trup.<\/p>\n
Shmangni edhe gjumin e pasdites derisa regjimi juaj i ri i gjumit t\u00eb stabilizohet.<\/p>\n
N\u00ebse i keni nd\u00ebrmarr\u00eb t\u00eb gjith\u00eb hapat e nevojsh\u00ebm, por ende nuk mund t\u00eb flini, mos q\u00ebndroni n\u00eb shtrat duke u rrotulluar m\u00eb shum\u00eb se 20 minuta. Pas k\u00ebsaj kohe ngrihuni dhe nisni nj\u00eb aktivitet q\u00eb do t\u2019ju qet\u00ebsoj\u00eb lexoni nj\u00eb lib\u00ebr, b\u00ebni joga relaksuese ose shtrijeni leht\u00eb trupin. Mos shikoni telefonin dhe mos konsumoni ushqim, sepse n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb do t\u00eb zgjoheni edhe m\u00eb shum\u00eb.<\/p>\n
Q\u00ebndrueshm\u00ebria \u00ebsht\u00eb m\u00eb e r\u00ebnd\u00ebsishmja<\/p>\n
N\u00eb k\u00ebt\u00eb proces, gj\u00ebja m\u00eb e r\u00ebnd\u00ebsishme \u00ebsht\u00eb q\u00ebndrueshm\u00ebria. Ka shum\u00eb mund\u00ebsi q\u00eb n\u00eb net\u00ebt e para t\u00eb keni problem t\u00eb flini, por n\u00ebse nuk hiqni dor\u00eb nga rutinat e p\u00ebrmendura t\u00eb mbr\u00ebmjes, organizmi juaj s\u00eb shpejti do t\u00eb m\u00ebsohet me regjimin e ri t\u00eb gjumit. Po ashtu, mos b\u00ebni ndryshime drastike. P\u00ebr fillim, zhvendoseni orarin e gjumit p\u00ebr nj\u00eb or\u00eb m\u00eb her\u00ebt, pastaj pas nj\u00eb apo dy jav\u00ebsh edhe p\u00ebr nj\u00eb or\u00eb tjet\u00ebr, derisa t\u00eb arrini q\u00ebllimin q\u00eb i keni v\u00ebn\u00eb vetes. Jini t\u00eb but\u00eb me veten gjat\u00eb k\u00ebtij procesi dhe mos e faj\u00ebsoni veten n\u00ebse ndodh q\u00eb nj\u00eb nat\u00eb t\u00eb flini m\u00eb von\u00eb se \u00e7\u2019duhet. Mos harroni se p\u00ebrjashtimet ekzistojn\u00eb p\u00ebr ta v\u00ebrtetuar rregullin.<\/p>\n
K\u00ebshilla e fundit<\/p>\n
P\u00ebr t\u00eb k\u00ebmb\u00ebngulur n\u00eb arritjen e cilitdo q\u00ebllim, p\u00ebrfshir\u00eb edhe at\u00eb q\u00eb t\u00eb b\u00ebheni person q\u00eb zgjohet her\u00ebt, \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb keni nj\u00eb arsye t\u00eb mir\u00eb dhe ta motivoni rregullisht veten. Prandaj, mendoni se n\u00eb \u00e7far\u00eb m\u00ebnyre do t\u00eb ndryshonte jeta juaj n\u00ebse do t\u00eb fillonit t\u00eb zgjoheshit m\u00eb her\u00ebt. Shkruani t\u00eb gjitha p\u00ebrfitimet q\u00eb do t\u2019i kishit dhe lexojeni k\u00ebt\u00eb list\u00eb sa her\u00eb q\u00eb ju vjen d\u00ebshira t\u00eb hiqni dor\u00eb. N\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb do ta motivoni veten q\u00eb t\u00eb mbeteni t\u00eb q\u00ebndruesh\u00ebm n\u00eb synimin tuaj.<\/p>\n","protected":false},"excerpt":{"rendered":"
N\u00ebse k\u00ebt\u00eb m\u00ebngjes jeni ngritur nga shtrati vet\u00ebm pasi keni shtypur disa her\u00eb butonin p\u00ebr shtyrjen e alarmit n\u00eb telefon dhe m\u00eb pas nuk keni mundur t\u00eb kthjelloheni derisa keni pir\u00eb nj\u00eb filxhan kafe, me siguri njer\u00ebzit q\u00eb zgjohen sapo bie alarmi, pin\u00eb l\u00ebngje t\u00eb fresk\u00ebta, ushtrojn\u00eb dhe han\u00eb m\u00ebngjes para se t\u00eb shkojn\u00eb n\u00eb […]<\/p>\n","protected":false},"author":5,"featured_media":99851,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7652,6332],"tags":[42280,42279],"class_list":{"0":"post-99850","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-shendetesi","8":"category-te-fundit","9":"tag-a-ju-ben-vertete-me-produktiv","10":"tag-zgjimi-heret"},"_links":{"self":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/99850","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=99850"}],"version-history":[{"count":1,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/99850\/revisions"}],"predecessor-version":[{"id":99852,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/posts\/99850\/revisions\/99852"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=\/wp\/v2\/media\/99851"}],"wp:attachment":[{"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=99850"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=99850"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jugulajm.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=99850"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}