SD Dojavi
OSMRTNICE
PRETPLATA
PREMIUM
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Tijekom pandemije više je ljudi nego što je uobičajeno počelo patiti od nesanice. Zabrinutost za osobno i zdravlje voljenih, financijski problemi i ograničeni socijalni kontakti izazivaju stres i nesigurnost. 

"Napetost je neprijatelj dobrog sna", kaže psiholog dr. Hans-Guenter Weess, jedan od vodećih njemačkih stručnjaka za poremećaje spavanja i član izvršnog odbora Njemačkog društva za istraživanje sna (DGSM). 

"Činjenica da su nam dani manje strukturirani pogoršava situaciju", dodaje dr. Dora Triche, direktorica Laboratorija za san u nirnberškoj bolnici i također članica DGSM-a. 

Ljudi koji su prisiljeni telekomunicirati, primjerice nemaju prostorni odmak između radnog mjesta i mjesta odmora. Ujedno se manje izlažu dnevnome svjetlu i manje vježbaju. 

"Kad provodite toliko vremena u zatvorenom, tijelo vam ne razabire dobro dnevnu promjenu svjetla i tame", kaže Triche. "Zato možda navečer nećete automatski biti pospani".

No nekima rad od kuće nekima pomaže kada je posrijedi bolji san, posebno onima koji su ujutro uvijek dulje mamurni i teško im je ustati zbog posla. Sada mogu dulje spavati i osjećaju se odmornije. 

Bez obzira na to je li nesanica povezana s pandemijom ili ne, stručnjaci za san imaju nekoliko savjeta. 

"Da biste lako zaspali, morate se osjećati sigurno i opušteno, to vrijedi za sve", ističe Weess, ali kako to postići ovisi od osobe do osobe. "Svakako treba pokušati".

Mnogima pomaže ako stvari koje ometaju san drže podalje od spavaće sobe, kaže Weess. I stoga, ako ste svoju spavaću sobu pretvorili u kućni ured, trebali biste spavati u drugoj sobi. A ako to nije moguće, nakon završetka radnog dana odvojite radni stol nekom pregradom. 

Triche savjetuje da se u krevetu radi što manje onoga što nije povezano sa spavanjem, poput gledanja televizije. "Vaš um mora znati da je krevet mjesto za spavanje". 

Trebalo bi odvojiti vrijeme i za mentalno distanciranje od svakodnevnih problema prije odlaska u krevet, a to znači ne gledati vijesti ili govorne emisije o pandemiji prije počinka jer vas to može uzrujati. 

No misli ponekad nastave juriti bez obzira na to što učinili. Ako se prevrćete u krevetu, Weess savjetuje da ustanete. 

"Koliko god to bilo teško, trebate ostati mirni", rekao je i objasnio da ležanje u budnom stanju i brojanje koliko još ima sati do zvonjave alarma samo pogoršava stres, a stres ne vodi spavanju. 

Kad ustanete iz kreveta, trebalo bi činiti nešto opuštajuće poput slušanja lagane glazbe. "U nekom trenutku pospanost će doći sama", kaže Triche. 

Kako bi se takve situacije općenito izbjegle, dobro bi bilo ići u krevet ne zato što je došlo vrijeme za spavanje, nego kad ste zaista pospani.

Dobar san ovisi i o količini fizičke aktivnosti i izloženosti svježem zraku tijekom dana. Spavaća soba bi trebala biti tiha i mračna i poželjno je izbjegavati elektroničke uređaje jer plavo svjetlo koje emitiraju njihovi ekrani suzbija otpuštanje melatonina, hormona koji nas čini pospanim. 

"Zato onima koji imaju problema s nesanicom savjetujem da prije spavanja čitaju knjigu ili prelistaju časopis", napominje Triche. 
Ako ništa ne uspije i loše spavate najmanje tri noći tjedno u dužem razdoblju, najbolje je posjetiti stručnjaka. "Dobar san je regenerativan i važan za zdravlje", zaključila je.

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Tijekom pandemije više je ljudi nego što je uobičajeno počelo patiti od nesanice. Zabrinutost za osobno i zdravlje voljenih, financijski problemi i ograničeni socijalni kontakti izazivaju stres i nesigurnost. 

"Napetost je neprijatelj dobrog sna", kaže psiholog dr. Hans-Guenter Weess, jedan od vodećih njemačkih stručnjaka za poremećaje spavanja i član izvršnog odbora Njemačkog društva za istraživanje sna (DGSM). 

"Činjenica da su nam dani manje strukturirani pogoršava situaciju", dodaje dr. Dora Triche, direktorica Laboratorija za san u nirnberškoj bolnici i također članica DGSM-a. 

Ljudi koji su prisiljeni telekomunicirati, primjerice nemaju prostorni odmak između radnog mjesta i mjesta odmora. Ujedno se manje izlažu dnevnome svjetlu i manje vježbaju. 

"Kad provodite toliko vremena u zatvorenom, tijelo vam ne razabire dobro dnevnu promjenu svjetla i tame", kaže Triche. "Zato možda navečer nećete automatski biti pospani".

No nekima rad od kuće nekima pomaže kada je posrijedi bolji san, posebno onima koji su ujutro uvijek dulje mamurni i teško im je ustati zbog posla. Sada mogu dulje spavati i osjećaju se odmornije. 

Bez obzira na to je li nesanica povezana s pandemijom ili ne, stručnjaci za san imaju nekoliko savjeta. 

"Da biste lako zaspali, morate se osjećati sigurno i opušteno, to vrijedi za sve", ističe Weess, ali kako to postići ovisi od osobe do osobe. "Svakako treba pokušati".

Mnogima pomaže ako stvari koje ometaju san drže podalje od spavaće sobe, kaže Weess. I stoga, ako ste svoju spavaću sobu pretvorili u kućni ured, trebali biste spavati u drugoj sobi. A ako to nije moguće, nakon završetka radnog dana odvojite radni stol nekom pregradom. 

Triche savjetuje da se u krevetu radi što manje onoga što nije povezano sa spavanjem, poput gledanja televizije. "Vaš um mora znati da je krevet mjesto za spavanje". 

Trebalo bi odvojiti vrijeme i za mentalno distanciranje od svakodnevnih problema prije odlaska u krevet, a to znači ne gledati vijesti ili govorne emisije o pandemiji prije počinka jer vas to može uzrujati. 

No misli ponekad nastave juriti bez obzira na to što učinili. Ako se prevrćete u krevetu, Weess savjetuje da ustanete. 

"Koliko god to bilo teško, trebate ostati mirni", rekao je i objasnio da ležanje u budnom stanju i brojanje koliko još ima sati do zvonjave alarma samo pogoršava stres, a stres ne vodi spavanju. 

Kad ustanete iz kreveta, trebalo bi činiti nešto opuštajuće poput slušanja lagane glazbe. "U nekom trenutku pospanost će doći sama", kaže Triche. 

Kako bi se takve situacije općenito izbjegle, dobro bi bilo ići u krevet ne zato što je došlo vrijeme za spavanje, nego kad ste zaista pospani.

Dobar san ovisi i o količini fizičke aktivnosti i izloženosti svježem zraku tijekom dana. Spavaća soba bi trebala biti tiha i mračna i poželjno je izbjegavati elektroničke uređaje jer plavo svjetlo koje emitiraju njihovi ekrani suzbija otpuštanje melatonina, hormona koji nas čini pospanim. 

"Zato onima koji imaju problema s nesanicom savjetujem da prije spavanja čitaju knjigu ili prelistaju časopis", napominje Triche. 
Ako ništa ne uspije i loše spavate najmanje tri noći tjedno u dužem razdoblju, najbolje je posjetiti stručnjaka. "Dobar san je regenerativan i važan za zdravlje", zaključila je.

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StoryEditorOCM
ZdravljeVažno za zdravlje

Tijekom pandemije sve više ljudi pati od nesanice, stručnjaci otkrivaju što je ‘neprijatelj dobrog sna‘. Imaju i nekoliko savjeta za sve s problemom

Piše Hina
18. svibnja 2021. - 09:04
17854348
PREMIUM
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Tijekom pandemije više je ljudi nego što je uobičajeno počelo patiti od nesanice. Zabrinutost za osobno i zdravlje voljenih, financijski problemi i ograničeni socijalni kontakti izazivaju stres i nesigurnost. 

"Napetost je neprijatelj dobrog sna", kaže psiholog dr. Hans-Guenter Weess, jedan od vodećih njemačkih stručnjaka za poremećaje spavanja i član izvršnog odbora Njemačkog društva za istraživanje sna (DGSM). 

"Činjenica da su nam dani manje strukturirani pogoršava situaciju", dodaje dr. Dora Triche, direktorica Laboratorija za san u nirnberškoj bolnici i također članica DGSM-a. 

Ljudi koji su prisiljeni telekomunicirati, primjerice nemaju prostorni odmak između radnog mjesta i mjesta odmora. Ujedno se manje izlažu dnevnome svjetlu i manje vježbaju. 

"Kad...

#NESANICA#PANDEMIJA#ZDRAVLJE
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14. svibanj 2024 06:47