{"id":19039,"date":"2021-07-28T13:52:22","date_gmt":"2021-07-28T10:52:22","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=18536"},"modified":"2025-08-14T15:07:48","modified_gmt":"2025-08-14T12:07:48","slug":"igiena-somnului","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/igiena-somnului\/","title":{"rendered":"Igiena somnului"},"content":{"rendered":"

 <\/p>\n

Somnul este la fel de important pentru s\u0103n\u0103tatea organismului ca hrana sau apa – cu toate acestea, mul\u021bi dintre noi nu \u00eei atribuie importan\u021ba cuvenit\u0103. Suntem o societate care arde lum\u00e2narea la ambele capete \u0219i folosim timpul din noapte pentru studiu, lucru sau distrac\u021bie. Speciali\u0219tii \u00eens\u0103 nu \u00eencurajeaz\u0103 aceste deprinderi \u0219i afirm\u0103 c\u0103 lipsa unui somn adecvat are consecin\u021be at\u00e2t pe termen scurt, c\u00e2t \u0219i pe termen lung. Privarea de somn influen\u021beaz\u0103 negativ starea general\u0103 a organismului \u0219i favorizeaz\u0103 apari\u021bia multiplelor afec\u021biuni precum obezitatea sau diabetul. Cercet\u0103torii \u00een domeniu au identificat o varietate de practici \u0219i obiceiuri – cunoscute sub numele de \u201eigiena somnului\u201d – care pot ajuta pe oricine s\u0103 maximizeze orele petrecute \u00een somn, chiar \u0219i pe cei a c\u0103ror odihn\u0103 este afectat\u0103 de insomnie sau munca \u00een schimburi. Iat\u0103 c\u00e2teva sfaturi simple pentru a transforma somnul \u00eentr-o realitate a fiec\u0103rei nop\u021bi.<\/p>\n

 <\/p>\n

Transforma\u021bi-v\u0103 dormitorul \u00eentr-un loc favorabil inducerii somnului<\/strong><\/h4>\n

Un mediu lini\u0219tit, \u00eentunecat \u0219i rece favorizeaz\u0103 somnul. Pentru a ob\u021bine aceast\u0103 atmosfer\u0103 exist\u0103 o serie de m\u0103suri pe care le pute\u021bi implementa – reduce\u021bi volumul zgomotului din exterior (dopurile pentru urechi sunt foarte utile \u00een acest caz), opta\u021bi pentru perdele opace sau folosi\u021bi o masc\u0103 de ochi pentru a bloca lumina (care este un indiciu al trezirii \u0219i punerii \u00een ac\u021biune pentru creier), \u00a0men\u021bine\u021bi o temperatur\u0103 mai rece \u00een camer\u0103, \u00eentre 15-23 grade Celsius, aerisi\u021bi bine \u00eenc\u0103perea \u00een care urmeaz\u0103 s\u0103 dormi\u021bi, asigura\u021bi-v\u0103 c\u0103 ave\u021bi o saltea confortabil\u0103 \u0219i nu abuza\u021bi de perne, acestea au rol de sus\u021binere u\u0219oar\u0103 de aceea sunt recomandate pentru uz cele foarte sub\u021biri. De asemenea, tehnologia \u0219i materialele de lucru trebuie s\u0103 fie pozi\u021bionate \u00eentr-o alt\u0103 camer\u0103 dec\u00e2t dormitorul, pe care creierul trebuie s\u0103 \u00eel asocieze cu odihna \u0219i nu cu perioada de activitate.<\/p>\n

 <\/p>\n

Evit\u0103\u021bi cofeina, alcoolul \u0219i nicotina <\/strong><\/h4>\n

Produsele cu cofein\u0103 (pe care o reg\u0103sim \u00een cafea, ceai, ciocolat\u0103, cola \u0219i \u00een unele produse analgezice) scad calitatea somnului unei persoane, motiv pentru care e recomandat\u0103 evitarea lor cu patru p\u00e2n\u0103 la \u0219ase ore \u00eenainte de culcare. \u00cen mod similar, fum\u0103torii trebuie s\u0103 se ab\u021bin\u0103 de la utilizarea produselor din tutun \u00eenainte de somn. De\u0219i ini\u021bial contribuie la o stare de somnolen\u021b\u0103, dup\u0103 c\u00e2teva ore de la consum, alcoolul ac\u021bioneaz\u0103 ca stimulant, cresc\u00e2nd num\u0103rul de treziri \u0219i diminu\u00e2nd \u00een general calitatea somnului mai t\u00e2rziu \u00een noapte. Este recomandat\u0103 \u00eenlocuirea acestor obiceuri nocive cu unele benefice, care pot influen\u021ba calitatea somnului, se pot folosi \u00een locul cafelei \u0219i al alcoolului, ceaiului verde \u0219i negru, b\u0103utur\u0103 de ciocoare, de mal\u021b, ceaiul de rooibos sau fructele.<\/p>\n

 <\/p>\n

Merge\u021bi la somn c\u00e2nd sune\u021bi cu adev\u0103rat obosi\u021bi<\/strong><\/h4>\n

Lupta cu instalarea somnului duce la frustrare. Dac\u0103 nu adormi\u021bi \u00een decurs de 20 de minute, ridica\u021bi-v\u0103 din pat, merge\u021bi \u00een alt\u0103 camer\u0103 \u0219i face\u021bi ceva relaxant, cum ar fi cititul sau ascultarea muzicii p\u00e2n\u0103 c\u00e2nd sunte\u021bi suficient de obosi\u021bi ca s\u0103 adormi\u021bi. Evita\u021bi \u201elumina albastr\u0103\u201d.\u00a0Acest tip de lumin\u0103 este emis de majoritatea dispozitivelor electronice \u015fi excit\u0103 sistemul nervos, p\u0103stra\u021bi o lumin\u0103 slab\u0103 iar atunci c\u00e2nd sim\u021bi\u021bi c\u0103 pleoapele coboar\u0103, \u00eentorce\u021bi-v\u0103 \u00een pat. Lampa cu sare roz creeaz\u0103 o lumin\u0103 portocaliu-ro\u0219iatic\u0103, asem\u0103n\u0103toare apusului de soare, folosi\u021bi-o pentru inducerea somnului.<\/p>\n

 <\/p>\n

Relaxare \u00eenainte de culcare<\/strong><\/h4>\n

Opta\u021bi pentru o baie cald\u0103 (cre\u0219terea temperaturii corpului, urmat\u0103 de sc\u0103derea acesteia conduce la somnolen\u021b\u0103), citi\u021bi \u0219i evita\u021bi activit\u0103\u021bile stresante care stimuleaz\u0103 creierul.<\/p>\n

 <\/p>\n

Organiza\u021bi-v\u0103 un program bine stabilit pentru somn<\/strong><\/h4>\n

Merge\u021bi la culcare (chiar dac\u0103 nu pute\u021bi adormi imediat) \u00een fiecare sear\u0103 la aceea\u0219i or\u0103 \u0219i trezi\u021bi-v\u0103 la aproximativ acelea\u0219i ore. \u00cencearca\u021bi s\u0103 r\u0103m\u00e2ne\u021bi c\u00e2t mai aproape de aceast\u0103 rutin\u0103 la sf\u00e2r\u0219it de s\u0103pt\u0103m\u00e2n\u0103, pentru a evita somnolen\u021ba specific\u0103 dimine\u021bii de luni. Trezirea \u00een acela\u0219i timp \u00een fiecare zi este cea mai bun\u0103 modalitate de a v\u0103 seta ceasul biologic. \u00a0<\/strong><\/p>\n

 <\/p>\n

Aten\u021bie la cin\u0103! <\/strong><\/h4>\n

O cin\u0103 bogat\u0103 la o or\u0103 t\u00e2rzie este un declan\u0219ator al insomniei \u0219i conduce la o calitate sc\u0103zut\u0103 a somnului. Co\u0219marurile, de exemplu, apar de multe ori ca urmare a unei mese bogate seara. Evita\u021bi m\u00e2nc\u0103rurile grase, \u0219i alege\u021bi o cin\u0103 u\u0219oar\u0103 bazat\u0103 pe legume. De asemenea, e bine s\u0103 lua\u021bi ultima mas\u0103 a zilei cu cel pu\u021bin trei ore \u00eenainte de somn. Aten\u021bie \u00eens\u0103, lipsa hr\u0103nirii adecvate poate duce la dificultatea de instalare a somnului, a\u0219adar ave\u021bi \u00een vedere s\u0103 m\u00e2nca\u021bi corect \u0219i suficient \u00een timpul zilei.<\/p>\n

Pute\u021bi afla mai multe despre cum influen\u021beaz\u0103 sportul somnul aici<\/a>.<\/p>\n

\u00cen \u00eencheiere, v\u0103 lans\u0103m o provocare \u2013 merge\u021bi disear\u0103 mai devreme \u00een dormitor \u0219i, \u00een loc de telefon, alege\u021bi o carte care v\u0103 place, aprinde\u021bi veioza, citi\u021bi \u0219i resim\u021bi\u021bi efectele…<\/p>\n

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

 <\/p>\n","protected":false},"excerpt":{"rendered":"

  Somnul este la fel de important pentru s\u0103n\u0103tatea organismului ca hrana sau apa – cu toate acestea, mul\u021bi dintre noi nu \u00eei atribuie importan\u021ba cuvenit\u0103. Suntem o societate care arde lum\u00e2narea la ambele capete \u0219i folosim timpul din noapte pentru studiu, lucru sau distrac\u021bie. Speciali\u0219tii \u00eens\u0103 nu \u00eencurajeaz\u0103 aceste deprinderi \u0219i afirm\u0103 c\u0103 lipsa […]<\/p>\n","protected":false},"author":12,"featured_media":19074,"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":[956,1128],"class_list":{"0":"post-19039","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-somn","8":"tag-igiena","9":"tag-igiena-somnului"},"yoast_head":"\nIgiena somnului – Zi de zi mai bine - 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