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Početkom pandemije povećao se broj nesanica. Prema Američkoj akademiji za medicinu spavanja, korisnici Googlea u SAD-u napravili su 2,77 milijuna pretraživanja za "nesanicu" u prvih 5 mjeseci 2020., što je povećanje od 58% u prethodne 3 godine u istom razdoblju. Svi žele znati kako mogu poboljšati spavanje.

"Ovo su teška vremena za mnoge ljude i jasno je da se to odražava na to kako spavamo" kaže neurolog, stručnjak za spavanje Chriso Winter, koji je napisao The Sleep Solution i posljednjih 30 godina proveo radeći sa svojim pacijentima, učeći, pišući i predavajući na tu temu, piše Instyle.

Poteškoće sa spavanjem postojale su još od prije 2020. godine, ali dr. Winter je primijetio "eksploziju problema sa spavanjem" u godinama od početka pandemije. Neki razlozi su anksioznost, promjena rasporeda i nedostatak vježbanja. Osim toga, utječu i gospodarski pritisci.

Dr. Winter naglašava da je nesanica složen problem koji se ne može riješiti jednostavno, ali ima neke univerzalne savjete za bolji san.

Učinite svoj krevet udobnim mjestom

Ako ćete provesti puno vremena u njemu, učinite svoj krevet jednako udobnim kao i hotelski krevet. Razmotrite predmete kao što su temperatura, tkanina vaše posteljine, čvrstoća madraca, jastuka i rasvjete.

"Rekao bih da osoba treba ostati u krevetu sve dok je sretna i dok joj je udobno. Ponekad ne cijenimo važnost odmora da se oporavimo mentalno i fizički. Odmor je važan, pa ako ne uspijemo spavati, ali nam je ugodno (ako počnete biti frustrirani, ustanite iz kreveta), moramo naučiti uživati u krevetu, budni. To je tajna osvajanja nesanice", kaže dr. Winter.

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Shutterstock
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Vodite dnevnik spavanja

Postoje različiti gadgeti koji vam omogućuju praćenje sna, od pametnih satova do aplikacija za vaš mobitel.

Pronađite onu koja vam odgovara i također pišite svaki dan kada se probudite kako mislite da ste spavali. Zatim provjerite svoju aplikaciju kako biste saznali kako ste zapravo spavali. Možda spavate bolje ili više sati nego što mislite i ti će podaci smanjiti će vašu tjeskobu, što će zauzvrat poboljšati kvalitetu vašeg sna.

Ponovno procijenite vrijeme kada idete u krevet

Ako idete u krevet u 20 sati. i želite se probuditi ujutro u 6, ali nikada ne zaspite prije 22 sata, možda ćete jednostavno morati otići u krevet malo kasnije kako biste izbjegli frustracije.

I ne brinite toliko ako ne možete spavati 8 sati svake noći. Dr. Winter podsjeća da Zaklada za spavanje preporučuje da odrasli spavaju između 6 i 10 sati svake noći: ne treba svima tih 8 sati.

Konačno, dr. Winter preporučuje, "naučite slušati signale koje vam vaše tijelo daje kako biste pronašli san koji vam najbolje odgovara."

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Početkom pandemije povećao se broj nesanica. Prema Američkoj akademiji za medicinu spavanja, korisnici Googlea u SAD-u napravili su 2,77 milijuna pretraživanja za "nesanicu" u prvih 5 mjeseci 2020., što je povećanje od 58% u prethodne 3 godine u istom razdoblju. Svi žele znati kako mogu poboljšati spavanje.

"Ovo su teška vremena za mnoge ljude i jasno je da se to odražava na to kako spavamo" kaže neurolog, stručnjak za spavanje Chriso Winter, koji je napisao The Sleep Solution i posljednjih 30 godina proveo radeći sa svojim pacijentima, učeći, pišući i predavajući na tu temu, piše Instyle.

Poteškoće sa spavanjem postojale su još od prije 2020. godine, ali dr. Winter je primijetio "eksploziju problema sa spavanjem" u godinama od početka pandemije. Neki razlozi su anksioznost, promjena rasporeda i nedostatak vježbanja. Osim toga, utječu i gospodarski pritisci.

Dr. Winter naglašava da je nesanica složen problem koji se ne može riješiti jednostavno, ali ima neke univerzalne savjete za bolji san.

Učinite svoj krevet udobnim mjestom

Ako ćete provesti puno vremena u njemu, učinite svoj krevet jednako udobnim kao i hotelski krevet. Razmotrite predmete kao što su temperatura, tkanina vaše posteljine, čvrstoća madraca, jastuka i rasvjete.

"Rekao bih da osoba treba ostati u krevetu sve dok je sretna i dok joj je udobno. Ponekad ne cijenimo važnost odmora da se oporavimo mentalno i fizički. Odmor je važan, pa ako ne uspijemo spavati, ali nam je ugodno (ako počnete biti frustrirani, ustanite iz kreveta), moramo naučiti uživati u krevetu, budni. To je tajna osvajanja nesanice", kaže dr. Winter.

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Vodite dnevnik spavanja

Postoje različiti gadgeti koji vam omogućuju praćenje sna, od pametnih satova do aplikacija za vaš mobitel.

Pronađite onu koja vam odgovara i također pišite svaki dan kada se probudite kako mislite da ste spavali. Zatim provjerite svoju aplikaciju kako biste saznali kako ste zapravo spavali. Možda spavate bolje ili više sati nego što mislite i ti će podaci smanjiti će vašu tjeskobu, što će zauzvrat poboljšati kvalitetu vašeg sna.

Ponovno procijenite vrijeme kada idete u krevet

Ako idete u krevet u 20 sati. i želite se probuditi ujutro u 6, ali nikada ne zaspite prije 22 sata, možda ćete jednostavno morati otići u krevet malo kasnije kako biste izbjegli frustracije.

I ne brinite toliko ako ne možete spavati 8 sati svake noći. Dr. Winter podsjeća da Zaklada za spavanje preporučuje da odrasli spavaju između 6 i 10 sati svake noći: ne treba svima tih 8 sati.

Konačno, dr. Winter preporučuje, "naučite slušati signale koje vam vaše tijelo daje kako biste pronašli san koji vam najbolje odgovara."

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Shutterstock Shutterstock
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Nesanica
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ZdravljeSTIL ŽIVOTA

I noćas ste imali problema sa spavanjem? Dajemo vam tri savjeta koja možete isprobati već danas

Piše MOZAIK SD
5. ožujka 2022. - 10:13
Nesanica
PREMIUM
NesanicaShutterstock

Početkom pandemije povećao se broj nesanica. Prema Američkoj akademiji za medicinu spavanja, korisnici Googlea u SAD-u napravili su 2,77 milijuna pretraživanja za "nesanicu" u prvih 5 mjeseci 2020., što je povećanje od 58% u prethodne 3 godine u istom razdoblju. Svi žele znati kako mogu poboljšati spavanje.

"Ovo su teška vremena za mnoge ljude i jasno je da se to odražava na to kako spavamo" kaže neurolog, stručnjak za spavanje Chriso Winter, koji je napisao The Sleep Solution i posljednjih 30 godina proveo radeći sa svojim pacijentima, učeći, pišući i predavajući na tu temu, piše Instyle.

Poteškoće sa spavanjem postojale su još od prije 2020. godine, ali dr. Winter je primijetio "eksploziju problema sa spavanjem" u godinama od početka pandemije. Neki...

#NESANICA#SPAVANJE#SAVJETI
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15. svibanj 2024 01:51