{"id":19391,"date":"2021-09-25T09:29:20","date_gmt":"2021-09-25T06:29:20","guid":{"rendered":"https:\/\/www.sanovita.ro\/blog\/?p=19391"},"modified":"2025-08-19T15:03:54","modified_gmt":"2025-08-19T12:03:54","slug":"power-nap-ce-e-si-la-ce-ne-ajuta","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/power-nap-ce-e-si-la-ce-ne-ajuta\/","title":{"rendered":"Power nap: ce e \u0219i la ce ne ajut\u0103?"},"content":{"rendered":"

Sunt anumite momente \u00een care sim\u021bi nevoia unui boost de energie, creativitate sau de memorie. \u00cen acele momente, \u00een loc s\u0103 apelezi la o cafea, po\u021bi trage un pui de somn \u2013 sau un power nap<\/em>, a\u0219a cum spun americanii. Dormitul dup\u0103-amiaza pare un concept rezervat numai bebelu\u0219ilor \u0219i copiilor mici, \u00eens\u0103 ar fi bine s\u0103 \u00eel integr\u0103m \u0219i \u00een via\u021ba noastr\u0103 de oameni adul\u021bi. Un power nap \u00een momentul potrivit \u0219i, mai ales, \u00een locul potrivit poate avea un efect pozitiv asupra ta, \u00eentruc\u00e2t poate ajuta la sporirea aten\u021biei \u0219i a performan\u021bei la locul de munc\u0103.<\/p>\n

\u00cens\u0103 cum po\u021bi tu, ca adult \u00een toat\u0103 firea care nu a mai dormit \u00een timpul zilei de c\u00e2nd avea 7 ani, s\u0103 \u00eencepi s\u0103 tragi un pui de somn dup\u0103 amiaza? Continu\u0103 s\u0103 cite\u0219ti, o s\u0103 \u00ee\u021bi r\u0103spundem imediat la toate \u00eentreb\u0103rile.<\/p>\n

 <\/p>\n

Ce este un power nap?<\/strong><\/h4>\n

\u0218tii acel moment c\u00e2nd aveai 5 sau 6 ani \u0219i ai t\u0103i te puneau s\u0103 dormi imediat dup\u0103 ce luai masa de pr\u00e2nz? Cam acela\u0219i lucru faci \u0219i atunci c\u00e2nd tragi un pui de somn sau un power nap, numai c\u0103 \u00een loc de dou\u0103 sau trei ore, dormi \u00een jur de 20 de minute sau o jum\u0103tate de or\u0103 (c\u0103 doar de aceea se nume\u0219te un pui de somn, pentru c\u0103 e scurt).<\/p>\n

Chiar dac\u0103 aceast\u0103 perioad\u0103 de timp pare foarte scurt\u0103, te asigur\u0103m c\u0103 organismul t\u0103u are mai mult dec\u00e2t suficient timp s\u0103 se odihneasc\u0103 \u0219i s\u0103 \u00ee\u0219i re\u00eencarce bateriile. Dup\u0103 ce te treze\u0219ti o s\u0103 sim\u021bi cum ai un tonus mai bun \u0219i e\u0219ti mai plin de via\u021b\u0103, exact ca un copil. A\u0219adar, de ce s\u0103 nu \u00eencerc\u0103m \u0219i noi asta, mai ales c\u0103 majoritatea adul\u021bilor nu dorm pe c\u00e2t ar trebui…?<\/p>\n

La ce ne ajut\u0103 un power nap?<\/strong><\/h4>\n

Cel mai probabil \u0219ti\u021bi deja c\u0103 un adult ar trebui s\u0103 doarm\u0103 \u00eentre \u0219i 8 \u0219i 9 ore \u00een fiecare noapte. Din p\u0103cate, \u00een realitate, nu respect\u0103m mai niciodat\u0103 acest lucru din diferite motive \u2013 ai vrut s\u0103 termini sezonul din serial, a trebuit s\u0103 lucrezi p\u00e2n\u0103 mai t\u00e2rziu, cei mici care au avut nevoie de tine sau at\u00e2tea alte motive.<\/p>\n

De obicei nu prea \u021binem cont de asta – \u00eens\u0103 atunci c\u00e2nd nu dormim suficient mai multe zile la r\u00e2nd se ajunge la un deficit de somn. Acest deficit \u00ee\u021bi poate afecta tot organismul. Atunci c\u00e2nd nu dormim suficient timpul nostru de reac\u021bie scade, timpul de procesare a informa\u021biilor cre\u0219te, r\u0103bdarea devine un concept din ce \u00een ce mai greu de st\u0103p\u00e2nit \u0219i p\u00e2n\u0103 \u0219i vederea noastr\u0103 are de suferit. Dac\u0103 nu rezolv\u0103m atunci c\u00e2nd trebuie aceast\u0103 problem\u0103 se ajunge la cre\u0219terea nivelului de stres sau la burnout.<\/p>\n

Un power nap dup\u0103 amiaza ne poate ajuta s\u0103 recuper\u0103m din acel deficit. Ne poate umple de energie, ne poate \u00eembun\u0103t\u0103\u021bi memoria \u0219i performan\u021ba la locul de munc\u0103. O minte \u0219i un corp odihnit ne pot ajuta s\u0103 fim mai prezen\u021bi \u00een via\u021ba noastr\u0103. \u00cens\u0103 un power nap func\u021bioneaz\u0103 numai dac\u0103 ai deja o rutin\u0103 de somn destul de bine stabilit\u0103. Dac\u0103 e\u0219ti genul de persoan\u0103 care \u00eenainte s\u0103 adoarm\u0103 se r\u0103suce\u0219te pe toate p\u0103r\u021bile timp de c\u00e2teva minute bune, \u021bi-am recomanda ca mai \u00eent\u00e2i s\u0103 lucrezi la acest aspect. Dac\u0103 nu, atunci s-ar putea s\u0103 \u00ee\u021bi fie \u0219i mai greu s\u0103 adormi noaptea. Po\u021bi \u00eencerca medita\u021bia \u0219i odat\u0103 ce dormi bine noaptea e\u0219ti preg\u0103tit s\u0103 \u00eencerci s\u0103 tragi \u0219i un pui de somn dup\u0103 amiaza.<\/p>\n

Cum te preg\u0103te\u0219ti pentru un power nap?<\/strong><\/h4>\n

S\u0103 nu te g\u00e2nde\u0219ti c\u0103 ai nevoie de un echipament special ca s\u0103 tragi un pui de somn. Nimic nu s-a schimbat de atunci c\u00e2nd eram mici. Numai c\u0103, adult fiind, s-ar putea s\u0103 adormi mai greu a\u0219a c\u0103 ar fi bine s\u0103 iei \u00een considerare urm\u0103toarele lucruri \u00eenainte s\u0103 te bagi la somn:<\/p>\n

    \n
  • Locul<\/strong> \u2013 Ar trebui s\u0103 g\u0103se\u0219ti o camer\u0103 \u00een care nu o s\u0103 te deranjeze nimeni. \u00cen caz c\u0103 lucrezi la birou, poate po\u021bi merge \u00een parcare \u00een ma\u0219ina ta (asta \u00een caz c\u0103 nu ai nici o alt\u0103 op\u021biune). Cei care lucreaz\u0103 de acas\u0103 \u00ee\u0219i pot folosi dormitorul.<\/li>\n
  • Sincronizarea<\/strong> – Seteaz\u0103 alarma pentru o durat\u0103 de 20 de minute \u0219i asigur\u0103-te c\u0103 nu ai nimic de f\u0103cut imediat dup\u0103 ce te treze\u0219ti. Ar fi bine s\u0103 stai lini\u0219tit c\u00e2teva minute dup\u0103 ce te treze\u0219ti pentru a te asigura c\u0103 e\u0219ti odihnit, nu ame\u021bit.<\/li>\n
  • Distrageri<\/strong> \u2013 Dac\u0103 po\u021bi, ar fi bine s\u0103 \u00ee\u021bi \u00eenchizi calculatorul (sau cel pu\u021bin s\u0103 nu dormi \u00een aceea\u0219i camer\u0103 \u00een care se afl\u0103 \u0219i el) pentru e evita orice distragere. Dac\u0103 stai \u00eentr-o zon\u0103 mai g\u0103l\u0103gioas\u0103 po\u021bi \u00eencerca ni\u0219te dopuri de urechi, c\u0103\u0219ti sau s\u0103 ascul\u021bi muzic\u0103 lini\u0219titoare. Cel mai bine adormim atunci c\u00e2nd este \u00eentunecat \u00een cas\u0103, deci ai putea trage draperiile sau s\u0103 \u00ee\u021bi pui o masc\u0103 pentru ochi.<\/li>\n
  • Confort <\/strong>\u2013 Pe scurt, g\u0103se\u0219te un loc pl\u0103cut, confortabil \u00een care s\u0103 tragi acest pui de somn. Cum temperatura corpului nostru scade atunci c\u00e2nd dormim, cel mai bine ar fi s\u0103 pui \u0219i o p\u0103tur\u0103 pe tine.<\/li>\n<\/ul>\n

     <\/p>\n

    Acum tot ce trebuie s\u0103 faci este s\u0103 te bagi la somn. \u00cen caz c\u0103 nu reu\u0219e\u0219ti s\u0103 a\u021bipe\u0219ti \u00een primele d\u0103\u021bi, nu te demoraliza. O s\u0103 dureze o perioad\u0103 p\u00e2n\u0103 o s\u0103 te reobi\u0219nuie\u0219ti s\u0103 dormi dup\u0103-amiaza \u0219i, dac\u0103 nici dup\u0103 multe \u00eencerc\u0103ri tot nu reu\u0219e\u0219ti s\u0103 adormi, poate c\u0103 nu este pentru tine, totu\u0219i, aceast\u0103 metod\u0103 de a \u00ee\u021bi rec\u0103p\u0103ta energia.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sunt anumite momente \u00een care sim\u021bi nevoia unui boost de energie, creativitate sau de memorie. \u00cen acele momente, \u00een loc s\u0103 apelezi la o cafea, po\u021bi trage un pui de somn \u2013 sau un power nap, a\u0219a cum spun americanii. Dormitul dup\u0103-amiaza pare un concept rezervat numai bebelu\u0219ilor \u0219i copiilor mici, \u00eens\u0103 ar fi bine […]<\/p>\n","protected":false},"author":12,"featured_media":19392,"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":[716,779,1087],"class_list":{"0":"post-19391","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","10":"tag-zidezimaibine"},"yoast_head":"\nPower nap: ce e \u0219i la ce ne ajut\u0103? 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