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[title] => Želite spavati kao malo beba? Evo kako to postići u šest koraka u ključnih pola sata
[alias] => zelite-spavati-kao-malo-beba-evo-kako-to-postici-u-sest-koraka-u-kljucnih-pola-sata
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Nemali broj ljudi ima problema sa spavanjem, bilo zbog stresa ili aktualnih velikih vrućina. Međutim važan razlog su i loše životne navike.
Jedan od problema je, kažu eskperti, to što polovina odraslih nema odgovarajuću rutinu prije spavanja. Zbog toga, liježu u krevet dok im misli i dalje idu "300 na sat", a to im ne dopušta da se naspavaju.
"Ako ne možete pronaći san, morate pustiti da san pronađe vas. Morate dovesti svoje tijelo i mozak u pravo stanje da san lako pronađe vas. Tako napuštate tijelo i um", kaže stručnjak za spavanje dr. Niall Stanley koji tvrdi da je važno odvojiti 30 minuta da se spremite za spavanje, piše Espreso.
S njim se slaže i stručnjak Mark Cropley.
"Nikad ne podcjenjujte važnost dobre rutine, bilo da se radi o spavanju ili bilo kojem drugom aspektu života, jer to može značajno povećati vaše šanse za uspjeh", ističe Cropley.
Ovo je šest koraka prije odlaska na spavanje:
Dakle, što trebate otpustiti prije spavanja? Ovih šest koraka!
---
---
30 minuta prije spavanja
Posljednjih pola sata prije spavanja iskoristite da završite poslove koje ste započeli tijekom dana. Šaljite e-poštu, plaćajte račune elektroničkim putem ili napravite popis obaveza za sljedeći dan. Istraživanja su pokazala da ljudi koji pet minuta prije odlaska na spavanje napišu popis obaveza za sljedeći dan puno lakše zaspu.
25 minuta prije spavanja
Vrijeme je da isključite sve uređaje koji emitiraju plavo svjetlo. To znači laptop, iPad, tablet i mobilni telefon. Znanstveno je dokazano da plavo svjetlo uzrokuje oslobađanje melatonina, hormona koji tijelu signalizira da je vrijeme za spavanje.
Ako je nemoguće ugasiti mobitel jer vas alarm treba probuditi, onda ga barem uključite sa spuštenim ekranom ili ga stavite u ladicu, da plavo svjetlo ne pravi problem.
---
---
20 minuta prije spavanja
To je idealno vrijeme za pranje zuba i skidanje šminke. Važno je ne prati se nekoliko minuta prije spavanja jer ćete se razbuditi.
15 minuta prije spavanja
Idealno vrijeme za brzo tuširanje. Topla voda pomoći će vam da brže zaspite jer se tijelo nakon toga malo ohladi. Stručnjaci kažu da neposredno prije spavanja tjelesna temperatura pada za desetak stupnjeva.
10 minuta prije spavanja
Ići na toalet. Možda vam zvuči očito, ali čak 42 posto ljudi ne spava dobro jer ne odu mokriti prije spavanja, a zatim se probude tijekom noći.
5 minuta prije spavanja
Potpuno se smirite – dakle nema više razgovora s partnerom. Kako biste bolje spavali, shvatite da je krevet samo mjesto za spavanje - stoga nikada nemojte nositi laptop u krevet da biste obavili još neki posao, ili nešto na brzinu nešto pojeli ili slično, piše Espreso.
Na vama je, dakle, samo da se opustite i da poštujete hodogram koji su donijeli stručnjaci. Laku noć.
---
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Nemali broj ljudi ima problema sa spavanjem, bilo zbog stresa ili aktualnih velikih vrućina. Međutim važan razlog su i loše životne navike.
Jedan od problema je, kažu eskperti, to što polovina odraslih nema odgovarajuću rutinu prije spavanja. Zbog toga, liježu u krevet dok im misli i dalje idu "300 na sat", a to im ne dopušta da se naspavaju.
"Ako ne možete pronaći san, morate pustiti da san pronađe vas. Morate dovesti svoje tijelo i mozak u pravo stanje da san lako pronađe vas. Tako napuštate tijelo i um", kaže stručnjak za spavanje dr. Niall Stanley koji tvrdi da je važno odvojiti 30 minuta da se spremite za spavanje, piše Espreso.
S njim se slaže i stručnjak Mark Cropley.
"Nikad ne podcjenjujte važnost dobre rutine, bilo da se radi o spavanju ili bilo kojem drugom aspektu života, jer to može značajno povećati vaše šanse za uspjeh", ističe Cropley.
Ovo je šest koraka prije odlaska na spavanje:
Dakle, što trebate otpustiti prije spavanja? Ovih šest koraka!
---
---
30 minuta prije spavanja
Posljednjih pola sata prije spavanja iskoristite da završite poslove koje ste započeli tijekom dana. Šaljite e-poštu, plaćajte račune elektroničkim putem ili napravite popis obaveza za sljedeći dan. Istraživanja su pokazala da ljudi koji pet minuta prije odlaska na spavanje napišu popis obaveza za sljedeći dan puno lakše zaspu.
25 minuta prije spavanja
Vrijeme je da isključite sve uređaje koji emitiraju plavo svjetlo. To znači laptop, iPad, tablet i mobilni telefon. Znanstveno je dokazano da plavo svjetlo uzrokuje oslobađanje melatonina, hormona koji tijelu signalizira da je vrijeme za spavanje.
Ako je nemoguće ugasiti mobitel jer vas alarm treba probuditi, onda ga barem uključite sa spuštenim ekranom ili ga stavite u ladicu, da plavo svjetlo ne pravi problem.
---
---
20 minuta prije spavanja
To je idealno vrijeme za pranje zuba i skidanje šminke. Važno je ne prati se nekoliko minuta prije spavanja jer ćete se razbuditi.
15 minuta prije spavanja
Idealno vrijeme za brzo tuširanje. Topla voda pomoći će vam da brže zaspite jer se tijelo nakon toga malo ohladi. Stručnjaci kažu da neposredno prije spavanja tjelesna temperatura pada za desetak stupnjeva.
10 minuta prije spavanja
Ići na toalet. Možda vam zvuči očito, ali čak 42 posto ljudi ne spava dobro jer ne odu mokriti prije spavanja, a zatim se probude tijekom noći.
5 minuta prije spavanja
Potpuno se smirite – dakle nema više razgovora s partnerom. Kako biste bolje spavali, shvatite da je krevet samo mjesto za spavanje - stoga nikada nemojte nositi laptop u krevet da biste obavili još neki posao, ili nešto na brzinu nešto pojeli ili slično, piše Espreso.
Na vama je, dakle, samo da se opustite i da poštujete hodogram koji su donijeli stručnjaci. Laku noć.
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14. svibanj 2024 04:11
