{"id":43481,"date":"2018-11-23T15:43:24","date_gmt":"2018-11-23T13:43:24","guid":{"rendered":"http:\/\/realitatearutiera.ro\/?p=43481"},"modified":"2018-11-23T11:48:01","modified_gmt":"2018-11-23T09:48:01","slug":"sfaturi-pentru-noapte-buna-somn-usor","status":"publish","type":"post","link":"https:\/\/realitatearutiera.ro\/?p=43481","title":{"rendered":"Sfaturi pentru noapte bun\u0103, somn u\u015for!"},"content":{"rendered":"<header class=\"entry-header\"><\/header>\n<p>Insomnia afecteaz\u0103 din ce \u00een ce mai multe persoane, motivele principale fiind stilul de via\u0163\u0103 dezordonat \u015fi excesele. Iat\u0103 c\u00e2teva sfaturi care v\u0103 pot ajuta s\u0103 ave\u0163i un somn lini\u015ftit \u015fi odihnitor.<\/p>\n<div class=\"entry-content\">\n<p><strong>1.Apela\u0163i la somnifere doar la nevoie.<\/strong> Este important s\u0103 ne dezobi\u015fnuim s\u0103 utiliz\u0103m permanent somnifere \u015fi s\u0103 le \u00eenlocuim, total sau par\u0163ial, cu tratamente pe baz\u0103 de plante medicinale. De obicei, somniferele reduc anumite faze ale somnului, mai ales pe cele cu vise, modific\u00e2nd activitatea electric\u0103 a creierului \u015fi croniciz\u00e2nd insomnia.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-9434 aligncenter\" src=\"https:\/\/i2.wp.com\/www.frunza-verde.ro\/wp-content\/uploads\/noapte-buna-somn-usor.jpg?resize=297%2C176&#038;ssl=1\" sizes=\"auto, (max-width: 1080px) 100vw, 1080px\" srcset=\"https:\/\/i2.wp.com\/www.frunza-verde.ro\/wp-content\/uploads\/noapte-buna-somn-usor.jpg?resize=297%2C176&#038;ssl=1 1080w, https:\/\/www.frunza-verde.ro\/wp-content\/uploads\/noapte-buna-somn-usor-160x95.jpg 160w, https:\/\/www.frunza-verde.ro\/wp-content\/uploads\/noapte-buna-somn-usor-768x455.jpg 768w\" alt=\"\" width=\"297\" height=\"176\" data-recalc-dims=\"1\" \/><\/p>\n<p><em><strong>Risc:<\/strong><\/em>\u00a0problema folosirii acestor medicamente const\u0103 \u00een toleran\u0163a \u015fi dependen\u0163a pe care le provoac\u0103. Vorbim despre toleran\u0163\u0103 pentru c\u0103, pe m\u0103sur\u0103 ce sunt folosite frecvent, cre\u015fte cantitatea necesar\u0103 de medicamente pentru a ob\u0163ine acela\u015fi efect. De asemenea, vorbim despre dependen\u0163\u0103 pentru c\u0103 utilizarea lor incorect\u0103 pe termen lung duce la imposibilitatea de a adormi f\u0103r\u0103 pastil\u0103.<\/p>\n<p><strong>2.Respecta\u0163i orarul de somn<\/strong>. Dac\u0103 respect\u0103m ora de culcare, trebuie s\u0103 respect\u0103m \u015fi ora de trezire. Deoarece dac\u0103 dormim peste m\u0103sur\u0103, \u00een noaptea urm\u0103toare vom avea din nou probleme cu somnul.<br \/>\nNerespectarea orarului somn-veghe este prima cauz\u0103 a insomniei. Motiv pentru care unii neurologi afirm\u0103 c\u0103 trebuie s\u0103 \u015ftii s\u0103 iei \u201etrenul\u201d somnului, care trece la aceea\u015fi or\u0103, pentru c\u0103, dac\u0103 \u00eel pierzi, va trebui s\u0103 \u00eel a\u015ftep\u0163i pe urm\u0103torul.<\/p>\n<p><strong>3.\u00a0Evita\u0163i excesele \u015fi adopta\u0163i un stil de via\u0163\u0103 echilibrat<\/strong>. Prea mult\u0103 munc\u0103, prea mult sedentarism, prea mult\u0103 m\u00e2ncare sau prea multe diete, \u00een general orice \u201eprea mult\u201d altereaz\u0103 ritmul somn-veghe, oblig\u00e2ndu-ne s\u0103 petrecem multe nop\u0163i albe.<\/p>\n<p>4.\u00a0<strong>Renun\u0163a\u0163i la alimentele excitante <\/strong>\u015fi, mai ales \u00een timpul serii, evita\u0163i s\u0103 m\u00e2nca\u0163i ciocolat\u0103 sau s\u0103 be\u0163i cafea. Ceaiul, cafeaua \u015fi ciocolata au un efect excitant, demonstrat medical, prin con\u0163inutul lor de cofein\u0103 \u015fi teobromin\u0103. Ave\u0163i grij\u0103 \u00eens\u0103 c\u0103 exist\u0103 alimente \u2013 cum ar fi carnea, zaharurile \u015fi numeroase medicamente \u2013 care nu sunt considerate excitan\u0163i propriu-zi\u015fi ai sistemului nervos, dar care pot provoca multor persoane o reac\u0163ie secundar\u0103 de insomnie.<\/p>\n<p><strong>5.\u00a0Spune\u0163i Nu! sedentarismului.<\/strong> Practica\u0163i exerci\u0163ii fizice pe parcursul zilei sau seara. Acestea ne ajut\u0103 s\u0103 mergem la somn mai obosi\u0163i, cu chef de dormit. Adeseori, insomnia este rezultatul unei activit\u0103\u0163i sedentare \u00een timpul zilei. Speciali\u015ftii avertizeaz\u0103 \u00eens\u0103 c\u0103 dac\u0103 exagera\u0163i cu exerci\u0163iile fizice ve\u0163i stimula sistemul nervos, iar somnul o s\u0103 vin\u0103 cu mult mai greu.<\/p>\n<p><strong>6.\u00a0Face\u0163i b\u0103i calde seara.<\/strong> B\u0103ile \u00een cad\u0103, cu ap\u0103 cald\u0103 la care se adaug\u0103 infuzie de mu\u015fe\u0163el, pot fi folositoare pentru preg\u0103tirea unui somn bun. Dac\u0103 nu ave\u0163i timp sau chef de o baie \u00een cad\u0103, tot at\u00e2t de util\u0103 poate fi o \u00eemb\u0103iere a picioarelor. At\u00e2t \u00een baia general\u0103, c\u00e2t \u015fi \u00een cea de picioare, apa trebuie p\u0103strat\u0103 cald\u0103; pe m\u0103sur\u0103 ce se r\u0103ce\u015fte, ad\u0103uga\u0163i c\u00e2te un pic de ap\u0103 fierbinte.<\/p>\n<div>Sursa:frunza-verde<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Insomnia afecteaz\u0103 din ce \u00een ce mai multe persoane, motivele principale fiind stilul de via\u0163\u0103 dezordonat \u015fi excesele. Iat\u0103 c\u00e2teva<\/p>\n","protected":false},"author":1,"featured_media":43482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":"","footnotes":"","jetpack_publicize_message":""},"categories":[80],"tags":[],"class_list":["post-43481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sanatate"],"jetpack_featured_media_url":"https:\/\/i1.wp.com\/realitatearutiera.ro\/wp-content\/uploads\/2018\/11\/61602.jpg?fit=620%2C620&ssl=1","jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p61naM-bjj","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/43481","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=43481"}],"version-history":[{"count":1,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/43481\/revisions"}],"predecessor-version":[{"id":43483,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/posts\/43481\/revisions\/43483"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=\/wp\/v2\/media\/43482"}],"wp:attachment":[{"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=43481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=43481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/realitatearutiera.ro\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=43481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}