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[title] => Sve vam je teže zaspati, cijelu noć se vrtite, a ne želite piti tablete za spavanje? Evo malih trikova koji bi vam mogli pomoći da brzo utonete u san
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U posljednje vrijeme sve više ljudi ima problema sa spavanjem. Zbog toga su često umorni, razdražljivi i manje produktivni na radnim mjestima. Centar zdravlja donosi nekoliko svajeta.
1. Odredite vrijeme spavanja
Izradite raspored u koliko sati idete spavati i kada se ustajete. Na taj način ćete razviti rutinu koja će vam dobro doći jer ćete biti odmorni i svježi za sljedeći dan.
2. Opustite se
Prije spavanja pokušajte biti što više opušteni. Nemojte raditi netom prije odlaska na spavanje, radije čitajte knjigu ili neko lagano štivo. Izbacite tv iz sobe, spremite mobitel, ugasite računalo i uvalite se u toplu kupku ili mekani krevet.
3. Izbjegavajte spavanje poslijepodne
Poslijepodnevno drijemanje može vam pomoći da se odmorite tijekom dana, ali narušit će vam večernji san koji je potreban tijelu za normalno funkcioniranje.
4. Vježbajte redovito
Tjelovježba je dobra za vaše tijelo, psihičko zdravlje, ali i za san. Čak i lagane vježbe u bilo koje doba danas dobro će vam doći jer ćete biti umorniji pa ćete lakše zaspati.
5. Napravite ugođaj u spavaćoj sobi
Spavaća soba ne bi trebala biti zatrpana stvarima, a savjetuje se i da u sobi podesite temperaturu na ugodnih 20° C. Isto tako, spavaća soba neka bude zamračena i tiha, a ako se ne možete dogovoriti s partnerom oko svjetlosti i buke, možete nabaviti čepiće za uši i masku za spavanje.
6. Isprobajte novi madrac ili jastuk
U nekim slučajevima san može ometati madrac koji nije udoban ili jastuk od kojeg nas boli vrat. Svakako isprobajte tvrđe i mekše madrace te anatomske jastuke kako biste saznali što vam najviše odgovara.
BITNE NAPOMENE:
- Vježbajte radije ujutro ili poslijepodne, izbjegavajte vježbanje kasno navečer. Naime, to vas može dodatno razbuditi. Ali obavezno kroz dan vježbajte, hodajte, to će vas dodatno umoriti.
- Izbjegavajte jedenje hrane iza 19 - 20 sati, posebno izbjegavajte čokolade i ostale slatkiše, kao i kruh. Naime, sve to podiže razinu inzulina i razbuđuje.
- Čajevi (crni, zeleni...) koje imaju tein ne konzumirajte kasno uvečer.
- Kavu pijte tijekom dana i poslijepodneva, ali izbjegavajte uvečer.
- Energetska i cola pića izbjegavajte uvečer.
- Gazirana pića jako dižu razinu inzulina i razbuđuju, stoga ih izbjegavajte uvečer.
- Nekih sat vremena prije spavanja ne gledajte mobitel. Ako ste u krevetu i gledate mobitel sve vas to dodatno razbuđuje.
- Poslijepodne možete 'ubiti oko' oko 15 minuta, maksimalno pola sata. Sve više od toga je - previše.
- Sve važne i stresne stvari vezane uz posao i obitelj nikad ne započinjite tijekom večeri, to će vam podignuti hormone stresa i cijelu noć nećete spavati. Jutro je idealno za sređivanje problema.
---
Čajevi
Čajevi koji mogu pomoći kod nesanice:
- kamilica
- valerijana u kombinaciji s mentom
- lavanda
- čaj od zobi
- ružmarin
- komorač
- melisa
*Prije nego krenete s 'čaj-terapijom' dobro se informirajte kako koji djeluje i je li možda neki u interakciji s lijekovima koje uzimate.
*Čajeve i prirodne lijekove ne 'propisujte' na svoju ruku djeci.
*Ukoliko je problem sa spavanjem toliko izražen da vam onemogućuje dnevno funkcioniranje, obratite se liječniku. Također, ako nesanica traje duže vrijeme, pitajte svog liječnika za savjet.
---
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U posljednje vrijeme sve više ljudi ima problema sa spavanjem. Zbog toga su često umorni, razdražljivi i manje produktivni na radnim mjestima. Centar zdravlja donosi nekoliko svajeta.
1. Odredite vrijeme spavanja
Izradite raspored u koliko sati idete spavati i kada se ustajete. Na taj način ćete razviti rutinu koja će vam dobro doći jer ćete biti odmorni i svježi za sljedeći dan.
2. Opustite se
Prije spavanja pokušajte biti što više opušteni. Nemojte raditi netom prije odlaska na spavanje, radije čitajte knjigu ili neko lagano štivo. Izbacite tv iz sobe, spremite mobitel, ugasite računalo i uvalite se u toplu kupku ili mekani krevet.
3. Izbjegavajte spavanje poslijepodne
Poslijepodnevno drijemanje može vam pomoći da se odmorite tijekom dana, ali narušit će vam večernji san koji je potreban tijelu za normalno funkcioniranje.
4. Vježbajte redovito
Tjelovježba je dobra za vaše tijelo, psihičko zdravlje, ali i za san. Čak i lagane vježbe u bilo koje doba danas dobro će vam doći jer ćete biti umorniji pa ćete lakše zaspati.
5. Napravite ugođaj u spavaćoj sobi
Spavaća soba ne bi trebala biti zatrpana stvarima, a savjetuje se i da u sobi podesite temperaturu na ugodnih 20° C. Isto tako, spavaća soba neka bude zamračena i tiha, a ako se ne možete dogovoriti s partnerom oko svjetlosti i buke, možete nabaviti čepiće za uši i masku za spavanje.
6. Isprobajte novi madrac ili jastuk
U nekim slučajevima san može ometati madrac koji nije udoban ili jastuk od kojeg nas boli vrat. Svakako isprobajte tvrđe i mekše madrace te anatomske jastuke kako biste saznali što vam najviše odgovara.
BITNE NAPOMENE:
- Vježbajte radije ujutro ili poslijepodne, izbjegavajte vježbanje kasno navečer. Naime, to vas može dodatno razbuditi. Ali obavezno kroz dan vježbajte, hodajte, to će vas dodatno umoriti.
- Izbjegavajte jedenje hrane iza 19 - 20 sati, posebno izbjegavajte čokolade i ostale slatkiše, kao i kruh. Naime, sve to podiže razinu inzulina i razbuđuje.
- Čajevi (crni, zeleni...) koje imaju tein ne konzumirajte kasno uvečer.
- Kavu pijte tijekom dana i poslijepodneva, ali izbjegavajte uvečer.
- Energetska i cola pića izbjegavajte uvečer.
- Gazirana pića jako dižu razinu inzulina i razbuđuju, stoga ih izbjegavajte uvečer.
- Nekih sat vremena prije spavanja ne gledajte mobitel. Ako ste u krevetu i gledate mobitel sve vas to dodatno razbuđuje.
- Poslijepodne možete 'ubiti oko' oko 15 minuta, maksimalno pola sata. Sve više od toga je - previše.
- Sve važne i stresne stvari vezane uz posao i obitelj nikad ne započinjite tijekom večeri, to će vam podignuti hormone stresa i cijelu noć nećete spavati. Jutro je idealno za sređivanje problema.
---
Čajevi
Čajevi koji mogu pomoći kod nesanice:
- kamilica
- valerijana u kombinaciji s mentom
- lavanda
- čaj od zobi
- ružmarin
- komorač
- melisa
*Prije nego krenete s 'čaj-terapijom' dobro se informirajte kako koji djeluje i je li možda neki u interakciji s lijekovima koje uzimate.
*Čajeve i prirodne lijekove ne 'propisujte' na svoju ruku djeci.
*Ukoliko je problem sa spavanjem toliko izražen da vam onemogućuje dnevno funkcioniranje, obratite se liječniku. Također, ako nesanica traje duže vrijeme, pitajte svog liječnika za savjet.
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14. svibanj 2024 01:27
