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Nu te odihnesti bine noaptea? Iata 15 sfaturi pentru un somn linistit

Tags: odihna necesara, perioada odihna, somn linistit, program somn

Cele mai multe studii ale oamenilor de stiinta arata ca romanii lucreaza din ce in ce mai mult si se odihnesc tot mai putin, iar aceste obiceiuri vor duce in timp la aparitia diverselor boli.
Fiecare persoana are nevoi diferite in privinta somnului. Daca unii dintre noi se odihnesc suficient in sase ore, altii nu pot functiona daca nu dorm cel putin opt ore pe zi sau chiar mai mult.

Serviciul de Promovare a Sanatatii, care a aratat ca in ultima vreme perioada destinata odihnei s-a redus cu doua ore, ofera cateva sfaturi care asigura un somn linistit:

1. Dormiti singuri cand sunteti foarte obositi.
2. Evitati sa cititi, sa va uitati la televizor sau sa va faceti griji inainte de a va baga in pat. Sunt factori care determina corpul si creierul sa asocieze patul cu astfel de activitati, nu cu somnul.
3. Desfasurati o mica rutina inainte de culcare. Faceti mici lucruri inainte de a va baga in pat: o baie scurta si relaxanta sau o lectura de zece minute. Conectarea acestor activitati cu somnul va va face sa dormiti mai bine.
4. Folositi dormitorul doar pentru odihna si relaxare.
5. Daca nu puteti adormi dupa 15 minute, mergeti in alta camera si reveniti in dormitor doar cand va este somn. Puteti repeta acest lucru de cate ori este necesar.
7. Culcati-va si treziti-va la aceeasi ora in fiecare zi, chiar si la sfarsit de saptamana. Acest lucru ajuta corpul sa dezvolte o cronograma a somnului.
8. Evitati sau limitati siestele, pentru ca tulbura ritmul normal al somnului. Daca vreti sa dormiti dupa amiaza, sa nu fie mai mult de 30 minute si nu dupa orele 15.00.
9. Evitati consumul de cafeina, bauturi energizante si nicotina inainte de culcare.
10. Evitati mesele abundente sau consumul de apa inainte de culcare.
11. Temperatura din dormitor trebuie sa fie potrivita si sa fie cat mai putin lumina.
12. Aveti grija ca dormitorul sa fie departe de zgomote. Daca zgomotul este o problema, folositi ceva pentru a-l acoperi precum un ventilator sau dopuri de urechi.
13. Mancati usor inainte de culcare. Este suficient un pahar cu lapte si cativa biscuiti alaturi.
14. Faceti exercitii fizice zilnic, dar nu inainte de culcare.
15. Incercati sa va relaxati inainte de culcare. De exemplu, dupa o masa usoara treceti pe hartie timp de 30 de minute lucrurile pe care le-ati facut sau care va asteapta pentru a doua zi.

Autor: Ana Tudor


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