{"id":17278,"date":"2020-09-08T11:33:14","date_gmt":"2020-09-08T08:33:14","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=17278"},"modified":"2025-08-14T15:08:21","modified_gmt":"2025-08-14T12:08:21","slug":"cinci-trucuri-pentru-un-somn-mai-linistit","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/cinci-trucuri-pentru-un-somn-mai-linistit\/","title":{"rendered":"Cinci trucuri pentru un somn mai lini\u0219tit"},"content":{"rendered":"

Prea pu\u021bin realiz\u0103m c\u00e2t de important este somnul \u0219i c\u00e2t de mult ne afecteaz\u0103 via\u021ba de zi cu zi. O or\u0103, dou\u0103, trei \u00een minus sau \u00een plus nu par a \u00eensemna prea mult raportat la planurile \u0219i proiectele noastre pe termen lung. Fie c\u0103 e vreo sarcin\u0103 profesional\u0103 cu termen-limit\u0103 a doua zi, o ie\u0219ire \u00een timpul s\u0103pt\u0103m\u00e2nii care se prelunge\u0219te mult peste ce pl\u0103nuiai sau, pur \u0219i simplu, ai pierdut vremea f\u0103r\u0103 s\u0103-\u021bi dai seama \u00een fa\u021ba ecranului, orele lips\u0103 de somn se adun\u0103. \u0218i chiar dac\u0103 tinere\u021bea pare s\u0103 le deconteze, nota de plat\u0103 vine pe termen lung, cu tot cu dob\u00e2nd\u0103.<\/p>\n

Dar de ce are organismul nostru nevoie de acele 8 ore de somn \u00een fiecare zi? Adev\u0103rul este c\u0103 oamenii de \u0219tiin\u021b\u0103 nu au nici acum un r\u0103spuns clar pe care s\u0103 poat\u0103 c\u0103dea to\u021bi de acord. Ce ne pot spune \u00eens\u0103 sunt efectele somnului asupra organismului observate de-a lungul a ani \u0219i ani de studii \u0219i experimente observa\u021bionale. \u0218i c\u0103 ne petrecem o treime din via\u021b\u0103 dormind \u2013 de\u0219i nici at\u00e2t nu e de ajuns…<\/p>\n

 <\/p>\n

Avantajele somnului<\/strong><\/h4>\n

Refacerea organismului este beneficiul fundamental al unui somn odihnitor. Faza de somn profund e cea \u00een care se elibereaz\u0103 hormonii de cre\u0219tere, care pe copii \u00eei ajut\u0103 \u00een dezvoltarea armonioas\u0103. \u00cen cazul adul\u021bilor, somnul contribuie la arderea gr\u0103similor, cre\u0219terea masei musculare, refacerea \u00a0\u021besuturilor din organism \u0219i \u00eent\u0103rirea sistemului imunitar. De asemenea, joac\u0103 un rol esen\u021bial \u00een prevenirea obezit\u0103\u021bii \u0219i a diabetului. Persoanele care dorm 5 ore pe noapte sunt cu 70% mai predispuse acestor afec\u021biuni dec\u00e2t cei care cu un program de 7-9 ore de somn.<\/p>\n

Nu doar at\u00e2t, dar lipsa somnului \u00ee\u021bi afecteaz\u0103 \u0219i performan\u021ba la munc\u0103 ori la \u0219coal\u0103. Somnul este perioada \u00een care noile informa\u021bii, concepte sau idei se fixeaz\u0103 cel mai bine \u00een memoria ta pe termen lung. Ca s\u0103 nu mai vorbim de puterea de concentrare atunci c\u00e2nd ai dormit bine, e\u0219ti odihnit \u0219i te sim\u021bi st\u0103p\u00e2n pe propriile for\u021be. Dac\u0103 vrei s\u0103 te sim\u021bi bine pe parcursul zilei, s\u0103 evi\u021bi stresul, s\u0103 \u021bii anxietatea \u0219i depresia departe, atunci \u00eencepe chiar de azi s\u0103 respec\u021bi programul recomandat de somn.<\/p>\n

Pentru a ob\u021bine acest somn odihnitor, experta Sano Vita, Corina Dan<\/a>, vine cu c\u00e2teva sfaturi pentru a ne ajuta. Pe c\u00e2t de simple pot p\u0103rea, pe at\u00e2t de important\u0103 e respectarea lor:<\/p>\n

\u00a0<\/strong><\/p>\n

1.Preg\u0103te\u0219te-\u021bi bine dormitorul<\/strong><\/h5>\n

Noi glumim spun\u00e2nd c\u0103 dac\u0103 vrei s\u0103 \u0219tii cum arat\u0103 locul ideal de dormit, atunci g\u00e2nde\u0219te-te c\u0103 e\u0219ti un liliac \u00een c\u0103utarea unei pe\u0219teri. A\u0219a trebuie s\u0103 fie \u0219i dormitorul: lini\u0219tit, \u00eentunecat \u0219i moderat rece, cea mai confortabil\u0103 \u201epe\u0219ter\u0103\u201d.<\/p>\n

Redu pe c\u00e2t posibil sursele exterioare de zgomot. Po\u021bi \u00eenchide geamul sau po\u021bi purta dopuri \u00een urechi dac\u0103 nu exist\u0103 alt\u0103 solu\u021bie. Scap\u0103 de orice surs\u0103 de lumin\u0103 intens\u0103. Dac\u0103 \u0219i tu e\u0219ti una dintre persoanele terorizate noaptea de o reclam\u0103 cu lumini puternice a\u0219ezat\u0103 chiar l\u00e2ng\u0103 apartamentul t\u0103u, atunci acesta ar fi momentul s\u0103 \u00ee\u021bi cumperi ni\u0219te perdele opace sau o masc\u0103 pentru \u00a0ochi. De asemenea p\u0103streaz\u0103 camera ventilat\u0103 \u0219i aerisit\u0103, cu o temperatur\u0103 \u00eentre 18 -23 de grade Celsius.<\/p>\n

 <\/p>\n

2.F\u0103r\u0103 cofein\u0103, alcool, nicotin\u0103, zah\u0103r \u0219i alte substan\u021be care interfereaz\u0103 cu somnul<\/strong><\/h5>\n

Inamicul-vedet\u0103 al unui somn lini\u0219tit este cofeina. O g\u0103sim \u00een ciocolat\u0103, unele produse analgezice, \u00een sucuri acidulate, uneori \u00een ceai \u0219i, desigur, \u00een cafea. Trebuie evitat consumul de cofein\u0103 cu cel pu\u021bin 4-6 ore \u00eenainte de ora obi\u0219nuit\u0103 de culcare. A\u0219a deci, dac\u0103 e abia ora 6 dup\u0103-amiaz\u0103, ai nevoie de pu\u021bin\u0103 energie \u0219i te g\u00e2nde\u0219ti la o cafea care s\u0103 te trezeasc\u0103, \u00eencearc\u0103 s\u0103 evi\u021bi \u2013 sau \u00eenlocuie\u0219te-o cu un smoothie de fructe sau o \u201ccafea\u201d din orz \u0219i cicoare care te vor energiza \u00eentr-un mod mult mai benefic. Dac\u0103 \u00eens\u0103 alegi cafea, e posibil ca doza de energie acum s\u0103 se \u00a0transforme \u00een insomnia de peste c\u00e2teva ore \u0219i oboseala de m\u00e2ine c\u00e2nd o vei lua iar de la cap\u0103t. \u00cencearc\u0103 mai bine s\u0103 \u00eenlocuie\u0219ti cafeaua cu fructe.<\/p>\n

Te-ai putea \u00eentreba dac\u0103 nu cumva alcoolul ajut\u0103 la somn. P\u00e2n\u0103 la urm\u0103, alcoolul te relaxeaz\u0103, nu? Acesta de fapt ac\u021bioneaz\u0103 ca stimulant, cre\u0219te num\u0103rul de treziri \u00een timpul nop\u021bii \u0219i scade calitatea somnului. Ca s\u0103 nu mai vorbim \u0219i de toate celelalte efecte negative ale acestuia asupra organismului. Poate c\u0103 dormi 8 ore, dar dac\u0103 acestea nu sunt odihnitoare, nu ai parte de acelea\u0219i beneficii.<\/p>\n

 <\/p>\n

3.Stabile\u0219te-\u021bi o rutin\u0103 de lini\u0219tire cu aproximativ o or\u0103 \u00eenainte de culcare<\/strong><\/h5>\n

Pu\u021bine lucruri sunt mai frustrante dec\u00e2t atunci c\u00e2nd vrei s\u0103-\u021bi iei doza de somn odihnitor pentru a doua zi, te \u00eentinzi \u00een pat, stingi toate ecranele, dar r\u0103m\u00e2i treaz cu ochii \u00eenchi\u0219i \u00eenc\u0103 o perioad\u0103 lung\u0103 de timp. Fiecare are programul \u0219i pl\u0103cerile sale personale, dar exist\u0103 \u00een acela\u0219i timp \u0219i c\u00e2teva obiceiuri care dau \u00een general rezultate pentru majoritatea.<\/p>\n

Ideal este s\u0103 \u00ee\u021bi formezi o rutin\u0103 de care s\u0103 te \u021bii pentru a-\u021bi obi\u0219nui organismul. Culcatul \u0219i trezitul la acelea\u0219i ore \u00ee\u021bi seteaz\u0103 ceasul biologic astfel \u00eenc\u00e2t s\u0103 \u021bi se fac\u0103 somn la orele dorite. O baie cald\u0103 care s\u0103-\u021bi ridice temperatura corpului ori cititul unei c\u0103r\u021bi sunt \u0219i ele de un mare ajutor. Exerci\u021biile de relaxare sunt, de asemenea, folosite de mul\u021bi. \u00cen rest, evit\u0103 orice te poate stresa \u0219i activitatea fizic\u0103.<\/p>\n

 <\/p>\n

4.Evit\u0103 somnul de dup\u0103-amiaz\u0103<\/strong><\/h5>\n

\u0218tim c\u0103 nu e u\u0219or. E o tenta\u021bie foarte puternic\u0103 atunci c\u00e2nd te sim\u021bi obosit, ochii \u021bi se \u00eenchid, canapeaua e at\u00e2t de confortabil\u0103 \u0219i temperatura camerei perfect\u0103. Dar somnul din timpul zilei se pl\u0103te\u0219te cu insomnia din timpul nop\u021bii<\/p>\n

Corina Dan<\/a> ne explic\u0103\u00a0 \u201dde\u0219i este adev\u0103rat c\u0103 somnul din timpul zilei poate duce la \u00eembun\u0103t\u0103\u021birea func\u021biilor mentale \u0219i \u00a0\u00eembun\u0103t\u0103\u021birea perfoman\u021belor la locul de munc\u0103, dac\u0103 suferi de tulbur\u0103ri de somn \u00een timpul nop\u021bii, e mai bine s\u0103 nu dormi ziua. R\u0103m\u00e2ne totu\u0219i benefic dac\u0103 somnul de dup\u0103 amiaz\u0103 este scurt (20-30 minute) \u0219i \u00eenainte de ora 5 pm.\u201d<\/p>\n

 <\/p>\n

5.U\u0219or cu m\u00e2ncarea de sear\u0103<\/strong><\/h5>\n

O cin\u0103 bogat\u0103 cu pu\u021bin timp \u00eenainte de culcare duce deseori la insomnie sau o calitate sc\u0103zut\u0103 a somnului. Mitul co\u0219marurilor care apar mai des ca rezultat al unei mese bogate \u00eenainte de a intra la somn este destul de adev\u0103rat. \u00cen cealalt\u0103 extrem\u0103, foamea afecteaz\u0103 \u0219i ea somnul, eructa\u021biile \u0219i tulbur\u0103rile intestinale \u021bin\u00e2ndu-te treaz mai mult dec\u00e2t ai dori. De asemenea, \u00eencearc\u0103 s\u0103 nu consumi nici prea multe lichide \u00eenainte de culcare, din motive evidente.<\/p>\n

Ce ne recomand\u0103 expertul nostru Corina Dan<\/a> s\u0103 facem este s\u0103 ne hr\u0103nim corespunz\u0103tor \u0219i echilibrat pe timpul zilei, nu mai t\u00e2rziu cu 3 ore \u00eenainte de culcare. De asemenea, ce ne poate ajuta este ceaiul ,fie el de tei, lavand\u0103 sau p\u0103ducel, care poate contribui la \u201elini\u0219tirea\u201d sistemului nervos.<\/p>\n

O or\u0103 \u00een minus sau \u00een plus poate p\u0103rea pu\u021bin, la prima vedere. Suntem prin\u0219i \u00een diverse rutine ori distra\u0219i de o varietate de lucruri \u0219i uit\u0103m, nu arareori, s\u0103 acord\u0103m aten\u021bie lucrurilor mici. Acestea se adun\u0103 \u0219i adun\u0103 p\u00e2n\u0103 ce r\u0103m\u00e2nem prin\u0219i \u00eentr-un cerc vicios de obiceiuri nes\u0103n\u0103toase. Recomand\u0103m s\u0103 \u00eencerca\u021bi m\u0103car o s\u0103pt\u0103m\u00e2n\u0103 toate aceste sfaturi \u0219i ve\u021bi vedea calitatea vie\u021bii, nu doar a somnului, schimb\u00e2ndu-se semnificativ – \u00een bine, desigur!<\/p>\n","protected":false},"excerpt":{"rendered":"

Prea pu\u021bin realiz\u0103m c\u00e2t de important este somnul \u0219i c\u00e2t de mult ne afecteaz\u0103 via\u021ba de zi cu zi. O or\u0103, dou\u0103, trei \u00een minus sau \u00een plus nu par a \u00eensemna prea mult raportat la planurile \u0219i proiectele noastre pe termen lung. Fie c\u0103 e vreo sarcin\u0103 profesional\u0103 cu termen-limit\u0103 a doua zi, o […]<\/p>\n","protected":false},"author":12,"featured_media":17279,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1374],"tags":[716,779],"class_list":{"0":"post-17278","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-somn","8":"tag-sano-vita","9":"tag-sanovita"},"yoast_head":"\nCinci trucuri pentru un somn mai lini\u0219tit – Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"description\" content=\"Dar de ce are organismul nostru nevoie de acele 8 ore de somn \u00een fiecare zi? 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