{"id":33,"date":"2024-02-08T22:58:31","date_gmt":"2024-02-08T21:58:31","guid":{"rendered":"https:\/\/gazeta-lipjani.info\/?p=33"},"modified":"2024-02-10T08:38:06","modified_gmt":"2024-02-10T07:38:06","slug":"nuk-flini-te-qete-gjate-nates-ja-faktoret-pergjegjes-per-cilesine-e-dobet-te-gjumit","status":"publish","type":"post","link":"https:\/\/gazeta-lipjani.info\/index.php\/2024\/02\/08\/nuk-flini-te-qete-gjate-nates-ja-faktoret-pergjegjes-per-cilesine-e-dobet-te-gjumit\/","title":{"rendered":"Nuk flini t\u00eb qet\u00eb gjat\u00eb nat\u00ebs? Ja faktor\u00ebt p\u00ebrgjegj\u00ebs p\u00ebr cil\u00ebsin\u00eb e dob\u00ebt t\u00eb gjumit"},"content":{"rendered":"\n

Mungesa e gjumit \u00ebsht\u00eb nj\u00eb problem serioz q\u00eb duhet trajtuar sa m\u00eb shpejt q\u00eb t\u00eb jet\u00eb e mundur. Mungesa e gjumit t\u00eb mir\u00eb jua pak\u00ebson energjin\u00eb, ndikon n\u00eb disponimin, sh\u00ebndetin dhe aft\u00ebsin\u00eb tuaj p\u00ebr t\u00eb funksionuar si\u00e7 duhet gjat\u00eb dit\u00ebs.<\/strong><\/p>\n\n\n\n

<\/p>\n\n\n\n

F\u00ebmij\u00ebt kan\u00eb nevoj\u00eb p\u00ebr t\u00eb pakt\u00ebn 10 or\u00eb gjum\u00eb n\u00eb dit\u00eb, adoleshent\u00ebt kan\u00eb nevoj\u00eb p\u00ebr 9 deri n\u00eb 10 or\u00eb dhe t\u00eb rriturit kan\u00eb nevoj\u00eb p\u00ebr 7 deri n\u00eb 8 or\u00eb gjum\u00eb t\u00eb sh\u00ebndetsh\u00ebm.<\/p>\n\n\n\n

K\u00ebtu jan\u00eb disa faktor\u00eb p\u00ebrgjegj\u00ebs p\u00ebr cil\u00ebsin\u00eb e dob\u00ebt t\u00eb gjumit dhe \u00e7far\u00eb duhet t\u00eb shmangni p\u00ebr t\u00eb shijuar p\u00ebrfitimet sh\u00ebndet\u00ebsore t\u00eb gjumit t\u00eb mir\u00eb.<\/p>\n\n\n\n

Stresi<\/strong><\/p>\n\n\n\n

Sipas studimeve, stresi i tep\u00ebrt \u00ebsht\u00eb nj\u00eb nga shkaqet m\u00eb t\u00eb zakonshme q\u00eb na b\u00ebn t\u00eb humbasim gjumin. Para se t\u00eb shkoni n\u00eb shtrat, lexoni nj\u00eb lib\u00ebr, d\u00ebgjoni muzik\u00eb relaksuese ose provoni meditimin dhe merrni frym\u00eb thell\u00eb p\u00ebr t\u2019u \u00e7lodhur dhe p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb.<\/p>\n\n\n\n

P\u00ebrdorimi i sendeve elektronike<\/strong><\/p>\n\n\n\n

Hulumtimet e fundit kan\u00eb treguar se drita blu e emetuar nga ekranet e televizorit dhe pajisjet e tjera elektronike redukton melatonin\u00ebn, nj\u00eb hormon i r\u00ebnd\u00ebsish\u00ebm q\u00eb kontrollon ciklin e gjumit, zgjimin dhe nxit gjumin. P\u00ebrdorimi i tabletave, telefonave inteligjent\u00eb dhe pajisjeve t\u00eb tjera elektronike ndikon dhe nd\u00ebrpret gjumin. P\u00ebr t\u00eb shijuar nj\u00eb gjum\u00eb t\u00eb mir\u00eb, fikni televizorin dhe laptopin t\u00eb pakt\u00ebn nj\u00eb ose dy or\u00eb para gjumit. L\u00ebrini celularin dhe pajisjet e tjera larg nga shtrati t\u00eb pakt\u00ebn nj\u00eb or\u00eb para gjumit. Gjithashtu, thuajuni miqve dhe koleg\u00ebve tuaj q\u00eb t\u00eb mos ju kontaktojn\u00eb pas nj\u00eb kohe t\u00eb caktuar, p\u00ebrve\u00e7 n\u00ebse \u00ebsht\u00eb nj\u00eb rast urgjent.<\/p>\n\n\n\n

Pirja e duhanit pak para gjumit<\/strong><\/p>\n\n\n\n

Duhanpir\u00ebsit flen\u00eb m\u00eb pak or\u00eb dhe p\u00ebrgjith\u00ebsisht kan\u00eb gjum\u00eb m\u00eb t\u00eb keq se jo duhanpir\u00ebsit, sipas nj\u00eb studimi t\u00eb ri shkencor gjerman. Ai zbuloi se 17% e duhanpir\u00ebsve flinin m\u00eb pak se gjasht\u00eb or\u00eb \u00e7do nat\u00eb dhe 28% raportuan shqet\u00ebsime t\u00eb gjumit. P\u00ebrqindjet korresponduese qart\u00ebsisht m\u00eb t\u00eb ul\u00ebta p\u00ebr jo-duhanpir\u00ebsit ishin 7% dhe 19%. Ndaloni duhanin para se t\u00eb flini, pini cigaren e fundit t\u00eb pakt\u00ebn 2 deri n\u00eb 3 or\u00eb p\u00ebrpara.<\/p>\n\n\n\n

Alkooli<\/strong><\/p>\n\n\n\n

Efektet negative t\u00eb pirjes s\u00eb alkoolit n\u00eb gjum\u00eb theksohen nga shkenc\u00ebtar\u00ebt britanik\u00eb, pasi si\u00e7 pretendojn\u00eb ata, pas 2 gotave mund t\u00eb na z\u00ebr\u00eb gjumi m\u00eb leht\u00eb, por gjumi nuk \u00ebsht\u00eb as i qet\u00eb dhe as i k\u00ebndsh\u00ebm n\u00eb fund.<\/p>\n\n\n\n

Kafja<\/strong><\/p>\n\n\n\n

Kafeja p\u00ebrmban kafein\u00eb e cila shkakton stimulim, dhe p\u00ebr pasoj\u00eb ju v\u00ebshtir\u00ebson gjumin. Edhe m\u00eb e lehta, n\u00ebse e pini pas or\u00ebs 19, mund t\u2019ju shkaktoj\u00eb problem. N\u00ebse nuk i rezistoni dot ides\u00eb s\u00eb nj\u00eb kafeje pas dark\u00ebs, at\u00ebher\u00eb preferoni nj\u00eb kafe pa kafe, e cila p\u00ebrmban nj\u00eb sasi minimale kafeine, pothuajse zero.<\/p>\n\n\n\n

Kafsh\u00ebt sht\u00ebpiake<\/strong><\/p>\n\n\n\n

Nj\u00eb arsye p\u00ebr t\u00eb mos b\u00ebr\u00eb nj\u00eb gjum\u00eb t\u00eb mir\u00eb gjat\u00eb nat\u00ebs \u00ebsht\u00eb ndarja e nj\u00eb shtrati me nj\u00eb kafsh\u00eb sht\u00ebpiake. Nj\u00eb studim i fundit i Mayo Clinic raporton se rreth gjysma e pronar\u00ebve t\u00eb kafsh\u00ebve sht\u00ebpiake q\u00eb flinin me to p\u00ebrjetuan gjum\u00eb t\u00eb shqet\u00ebsuar n\u00eb disa net\u00eb.<\/p>\n\n\n\n

Ndryshimet hormonale<\/strong><\/p>\n\n\n\n

Sipas studimeve, grat\u00eb kan\u00eb m\u00eb shum\u00eb gjasa se burrat t\u00eb mos flen\u00eb mir\u00eb ose t\u00eb vuajn\u00eb nga p\u00ebrgjumja gjat\u00eb dit\u00ebs. Kjo \u00ebsht\u00eb kryesisht p\u00ebr shkak t\u00eb ndryshimeve hormonale n\u00eb trup. Grat\u00eb jan\u00eb m\u00eb t\u00eb prirura p\u00ebr cil\u00ebsi t\u00eb dob\u00ebt t\u00eb gjumit gjat\u00eb menstruacioneve, shtatz\u00ebnis\u00eb dhe menopauz\u00ebs.<\/p>\n\n\n\n

Temperatura e dhom\u00ebs<\/p>\n\n\n\n

N\u00ebse dhoma \u00ebsht\u00eb shum\u00eb e ftoht\u00eb ose shum\u00eb e nxeht\u00eb, do t\u00eb zgjoheni disa her\u00eb gjat\u00eb nat\u00ebs, duke prishur k\u00ebshtu ritmin normal t\u00eb gjumit. Temperatura ideale e dhom\u00ebs \u00ebsht\u00eb midis 19-21 grad\u00eb Celsius.<\/p>\n\n\n\n

Drita e dit\u00ebs<\/strong><\/p>\n\n\n\n

Ekspozimi ndaj drit\u00ebs artificiale (drita e dhom\u00ebs) pas muzgut dhe para gjumit mund t\u00eb zvog\u00ebloj\u00eb cil\u00ebsin\u00eb e gjumit duke shtypur prodhimin e hormonit melatonin dhe mund t\u00eb ket\u00eb efekte t\u00eb tjera negative sh\u00ebndet\u00ebsore, sipas nj\u00eb studimi t\u00eb ri.<\/p>\n","protected":false},"excerpt":{"rendered":"

Mungesa e gjumit \u00ebsht\u00eb nj\u00eb problem serioz q\u00eb duhet trajtuar sa m\u00eb shpejt q\u00eb t\u00eb jet\u00eb e mundur. Mungesa e gjumit t\u00eb mir\u00eb jua pak\u00ebson energjin\u00eb, ndikon n\u00eb disponimin, sh\u00ebndetin dhe aft\u00ebsin\u00eb tuaj p\u00ebr t\u00eb funksionuar si\u00e7 duhet gjat\u00eb dit\u00ebs. F\u00ebmij\u00ebt kan\u00eb nevoj\u00eb p\u00ebr t\u00eb pakt\u00ebn 10 or\u00eb gjum\u00eb n\u00eb dit\u00eb, adoleshent\u00ebt kan\u00eb nevoj\u00eb p\u00ebr […]<\/p>\n","protected":false},"author":2,"featured_media":34,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,31],"tags":[],"class_list":{"0":"post-33","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog","8":"category-shendeti"},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts\/33","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/comments?post=33"}],"version-history":[{"count":1,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts\/33\/revisions"}],"predecessor-version":[{"id":35,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/posts\/33\/revisions\/35"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/media\/34"}],"wp:attachment":[{"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/media?parent=33"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/categories?post=33"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gazeta-lipjani.info\/index.php\/wp-json\/wp\/v2\/tags?post=33"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}