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[title] => Zbog lošeg sna već dugo imate problema s pamćenjem i raspoloženjem? Ne riskirajte depresiju, dijabetes, visoki tlak. Nije sve u tabletama, imamo dobre savjete za laku noć
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Poremećaj spavanja može vas dovesti do toga da se sljedeći dan jedva vučete, a može utjecati i na vaše emocionalno i fizičko zdravlje.
Negativno se može odraziti i na vaše pamćenje, koncentraciju i raspoloženje te povećati rizik od depresije, pretilosti, dijabetesa tipa 2, bolesti srca i visokog krvnog tlaka.
Srećom, postoje laka, prirodna rješenja koja mogu poboljšati vaš san, tvrdi Charlene Gamaldo, dr. med., direktorica Centra za spavanje "Johns Hopkins" u Općoj bolnici Howard County, piše Hopkins medicine .
- Nije uvijek potrebno posegnuti za lijekovima kao pomoći pri spavanju - kaže ona te objašnjava kako postoje prirodni načini za prilagođavanje navika spavanja.
Donosimo vam savjete za bolji san.
1) POPIJ
Ne, ne alkohol, koji može ometati san. Dr. Gamaldo preporučuje toplo mlijeko, čaj od kamilice i kiselkasti sok od trešanja za osobe koje imaju problema sa spavanjem.
- Iako nema mnogo znanstvenih dokaza da bilo koje od ovih pića poboljšava san, nema štete - objašnjava dr. Gamaldo. Preporučuje ih pacijentima koji žele pokušati zaspati bez lijekova.
---
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- Dugo se vjeruje kako je toplo mlijeko povezano s kemikalijama koje simuliraju učinke triptofana na mozak. Ovo je kemijski gradivni blok za supstanciju serotonin, koja je uključena u prijelaz iz spavanja u buđenje - kaže Gamaldo.
Čaj od kamilice također može biti od pomoći.
- Vjeruje se da ima flavonoide koji mogu stupiti u interakciju s benzodiazepinskim receptorima u mozgu koji su također uključeni u prijelaz iz spavanja u buđenje - kaže ona.
Osim toga, čaj od kamilice ne sadrži kofein, za razliku od zelenog čaja ili Earl Greya.
Konačno, kiseli sok od trešanja mogao bi regulirati proizvodnju melatonina i zdrav ciklus spavanja.
2) VJEŽBAJ
Tjelesna aktivnost može poboljšati san, iako istraživači nisu potpuno sigurni zašto. Poznato je da umjerena aerobna tjelovježba povećava količinu sna sa sporim valovima, što je zapravo dubok san tijekom kojeg se vaše tijelo i mozak najviše opuštaju.
Ali vježbe se moraju izbalansirati uz stručni savjet. Dr. Gamaldo upozorava i kako aerobna vježba oslobađa endorfine, kemikalije koje ljude drže budnima, zato se osjećaju tako puni energije nakon primjerice trčanja.
Ako imate problema sa spavanjem, pokušajte svakako izbjeći takvo vježbanje unutar dva sata prije spavanja.
3) NE PREGRIJAVAJTE PROSTORIJE
- Idealna temperatura za vaš termostat je između 18 do 22 stupnja - kaže dr. Gamaldo. Žene koje prolaze kroz menopauzu i imaju valove vrućine trebale bi održavati prostoriju što hladnijom i nositi pamučne ili prozračne spavaćice u krevetu.
---
---
4) ZAMRAČI
Poznato je da svjetlost s pametnog telefona ometa san. Ustajete li noću na WC, ne palite jaka svjetla.
- Preporuka je da koristite prigušenu svjetiljku, nipošto svjetlo s mobitela ako trebate ustati noću, nudi manje vizualne smetnje - kaže dr. Gamaldo.
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Poremećaj spavanja može vas dovesti do toga da se sljedeći dan jedva vučete, a može utjecati i na vaše emocionalno i fizičko zdravlje.
Negativno se može odraziti i na vaše pamćenje, koncentraciju i raspoloženje te povećati rizik od depresije, pretilosti, dijabetesa tipa 2, bolesti srca i visokog krvnog tlaka.
Srećom, postoje laka, prirodna rješenja koja mogu poboljšati vaš san, tvrdi Charlene Gamaldo, dr. med., direktorica Centra za spavanje "Johns Hopkins" u Općoj bolnici Howard County, piše Hopkins medicine .
- Nije uvijek potrebno posegnuti za lijekovima kao pomoći pri spavanju - kaže ona te objašnjava kako postoje prirodni načini za prilagođavanje navika spavanja.
Donosimo vam savjete za bolji san.
1) POPIJ
Ne, ne alkohol, koji može ometati san. Dr. Gamaldo preporučuje toplo mlijeko, čaj od kamilice i kiselkasti sok od trešanja za osobe koje imaju problema sa spavanjem.
- Iako nema mnogo znanstvenih dokaza da bilo koje od ovih pića poboljšava san, nema štete - objašnjava dr. Gamaldo. Preporučuje ih pacijentima koji žele pokušati zaspati bez lijekova.
---
---
- Dugo se vjeruje kako je toplo mlijeko povezano s kemikalijama koje simuliraju učinke triptofana na mozak. Ovo je kemijski gradivni blok za supstanciju serotonin, koja je uključena u prijelaz iz spavanja u buđenje - kaže Gamaldo.
Čaj od kamilice također može biti od pomoći.
- Vjeruje se da ima flavonoide koji mogu stupiti u interakciju s benzodiazepinskim receptorima u mozgu koji su također uključeni u prijelaz iz spavanja u buđenje - kaže ona.
Osim toga, čaj od kamilice ne sadrži kofein, za razliku od zelenog čaja ili Earl Greya.
Konačno, kiseli sok od trešanja mogao bi regulirati proizvodnju melatonina i zdrav ciklus spavanja.
2) VJEŽBAJ
Tjelesna aktivnost može poboljšati san, iako istraživači nisu potpuno sigurni zašto. Poznato je da umjerena aerobna tjelovježba povećava količinu sna sa sporim valovima, što je zapravo dubok san tijekom kojeg se vaše tijelo i mozak najviše opuštaju.
Ali vježbe se moraju izbalansirati uz stručni savjet. Dr. Gamaldo upozorava i kako aerobna vježba oslobađa endorfine, kemikalije koje ljude drže budnima, zato se osjećaju tako puni energije nakon primjerice trčanja.
Ako imate problema sa spavanjem, pokušajte svakako izbjeći takvo vježbanje unutar dva sata prije spavanja.
3) NE PREGRIJAVAJTE PROSTORIJE
- Idealna temperatura za vaš termostat je između 18 do 22 stupnja - kaže dr. Gamaldo. Žene koje prolaze kroz menopauzu i imaju valove vrućine trebale bi održavati prostoriju što hladnijom i nositi pamučne ili prozračne spavaćice u krevetu.
---
---
4) ZAMRAČI
Poznato je da svjetlost s pametnog telefona ometa san. Ustajete li noću na WC, ne palite jaka svjetla.
- Preporuka je da koristite prigušenu svjetiljku, nipošto svjetlo s mobitela ako trebate ustati noću, nudi manje vizualne smetnje - kaže dr. Gamaldo.
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13. svibanj 2024 02:37
