{"id":94593,"date":"2022-03-29T12:37:14","date_gmt":"2022-03-29T09:37:14","guid":{"rendered":"https:\/\/sanatate.md\/?p=94593"},"modified":"2022-03-29T13:54:26","modified_gmt":"2022-03-29T10:54:26","slug":"ce-sa-faci-cand-nu-poti-dormi","status":"publish","type":"post","link":"https:\/\/sanatate.md\/ro\/ce-sa-faci-cand-nu-poti-dormi\/","title":{"rendered":"Ce s\u0103 faci c\u00e2nd nu po\u021bi dormi?"},"content":{"rendered":"

A dormi este o parte esen\u021bial\u0103 a vie\u021bii.<\/h3>\n

\u201e\u00cen afar\u0103 de sex \u0219i carne, somnul este cel mai important lucru de pe planet\u0103\u201d, spune W. Chris Winter, MD, neurolog, specialist \u00een somn \u0219i autor a numeroase c\u0103r\u021bi. \u0218i din motive bine \u00eentemeiate. Dac\u0103 v\u0103 lipse\u0219te cantitatea \u0219i calitatea somnului necesar\u0103, oferi\u021bi oportunit\u0103\u021bi la o serie de probleme, inclusiv la diabet de tip 2, maladii cardiovasculare, obezitate \u0219i depresie.<\/p>\n

\"\"<\/p>\n

Chiar dac\u0103 face\u021bi toate lucrurile potrivite pentru a avea un somn bun, inclusiv exerci\u021bii fizice regulate, dormi\u021bi strict la un program stabilit, evita\u021bi alcoolul \u00eenainte de somn, dormi\u021bi la temperaturi mai sc\u0103zute \u0219i men\u021bine\u021bi camera \u00eentunecat\u0103 \u0219i lini\u0219tit\u0103, un somn bun v\u0103 poate lipsi uneori. Nu este vreun motiv de \u00eengrijorare pentru aceste chestiuni ocazionale. Nu v\u0103 afecteaz\u0103 s\u0103n\u0103tatea. Dac\u0103 acest fenomen \u00eens\u0103, devine un standart, posed\u0103 un pericol iminent pentru s\u0103n\u0103tate.<\/p>\n

Dac\u0103 \u00eent\u00e2mpina\u021bi probleme cu somnul, iat\u0103 c\u00e2teva lucruri pe care ar trebui \u0219i nu ar trebui s\u0103 le face\u021bi:<\/p>\n

Bucura\u021bi-v\u0103 \u0219i de o simpl\u0103 odihn\u0103<\/h3>\n

S-ar putea s\u0103 fi\u021bi sceptici auzind simplul adev\u0103r c\u0103, doar \u00eenchiz\u00e2nd ochii \u0219i st\u00e2nd \u00eentins \u00een pat, posed\u0103 o valoare absolut\u0103 pentru somn, chiar \u0219i dac\u0103 somnul v\u0103 ocole\u0219te. Adev\u0103rul este c\u0103 odihna devine extrem de benefic\u0103 din punct de vedere fizic \u0219i cognitiv. Totul este mult mai simplu – odihna este o modalitate de a v\u0103 face corpul \u0219i mintea s\u0103 se relaxeze. \u201eDac\u0103 este imposibil s\u0103 dormim, trebuie doar s\u0103 ne deta\u0219\u0103m mental \u0219i s\u0103 ne pozi\u021bion\u0103m confortabil \u00een pat\u201d. Nu-i de ce s\u0103 ne temem\u201d, explic\u0103 dr. Winter. \u201eDac\u0103 nu te deranjeaz\u0103 s\u0103 stai \u00eentins \u00een pat, treaz, s\u0103 te g\u00e2nde\u0219ti, s\u0103 meditezi, s\u0103 te rogi, s\u0103 te g\u00e2nde\u0219ti la dragostea ta, r\u0103m\u00e2i acolo.\u201d<\/p>\n

Sta\u021bi departe de ecrane<\/h3>\n

Dac\u0103 v-a\u021bi zv\u00e2rcolit \u0219i somnul nu a venit \u00eenc\u0103, deseori dori\u021bi s\u0103 ajunge\u021bi la telecomanda televizorului sau s\u0103 v\u0103 lua\u021bi telefonul pentru a face scroll, f\u0103r\u0103 vreun scop anumit, ci doar pentru a ucide timpul. Nu! Nu \u00eendr\u0103zni\u021bi s\u0103 utiliza\u021bi niciun dispozitiv electronic sau cu lumin\u0103 puternic\u0103, sf\u0103tuie\u0219te Kuljeet (Kelly) Gill, MD, specialist \u00een medicina somnului la Northwestern Medicine Central DuPage Hospital, deoarece acea lumin\u0103 str\u0103lucitoare, lumina albastr\u0103, poate interfera cu somnul \u0219i va suprima mai mult produc\u021bia de melatonin\u0103, hormonul care v\u0103 regleaz\u0103 ciclurile somn-veghe.<\/p>\n

Folosi\u021bi patul numai pentru somn<\/h3>\n

Unul dintre cele mai mari erori este folosirea patului pentru orice alt\u0103 activitate dec\u00e2t pentru somn. \u201e\u00cen pat doar, pentru a dormi\u201d, spune Alcibiades J. Rodriguez, MD, FAASM, director medical la Centrul pentru epilepsie \u0219i somn de la NYU \u0219i profesor asociat de neurologie NYU Grossman School of Medicine. \u00centinsul \u00een pat, ar trebui s\u0103 semnaleze c\u0103 este timpul pentru somn. Dac\u0103 face\u021bi alte lucruri chiar \u00eenainte de culcare, fie c\u0103 lucra\u021bi la laptop sau lua\u021bi o gustare, creierul dvs. va \u00eencepe s\u0103 asocieze locul de odihn\u0103 cu orice altceva \u0219i nu cu destina\u021bia sa \u00een realitate.<\/p>\n

Da\u021bi-v\u0103 jos din pat<\/h3>\n

Indiferent dac\u0103 \u00eent\u00e2mpina\u021bi dificult\u0103\u021bi \u00een zbura \u00een lumea visurilor la \u00eenceputul nop\u021bii sau pentru a v\u0103 re\u00eentoarce la somn dup\u0103 ce v-a\u021bi trezit la miezul nop\u021bii, nu v\u0103 \u00eengrijora\u021bi. Mai mul\u021bi exper\u021bi afirm\u0103 c\u0103, dac\u0103 somnul nu survine dup\u0103 aproximativ 20 de minute, trebuie s\u0103 v\u0103 ridica\u021bi \u0219i s\u0103 p\u0103r\u0103si\u021bi patul pentru a face ceva relaxant. F\u0103r\u0103 a depune efort \u0219i cu lumin\u0103 slab\u0103, cum ar fi cititul, medita\u021bia sau respira\u021bia profund\u0103. \u0218i nu v\u0103 uita\u021bi la ceas. Privind acele minute \u0219i ore care trec, v\u0103 poate cre\u0219te factorul de \u00eengrijorare \u0219i v\u0103 poate prelungi timpul necesar pentru a trece de la starea de veghe la cea de somn.<\/p>\n

C\u00e2nd ar trebui s\u0103 v\u0103 \u00eentoarce\u021bi \u00een pat? Dr. Winter nu pune o limit\u0103 de timp pentru asemenea situa\u021bii. \u201eSe adaug\u0103 o limit\u0103 doar c\u00e2nd e\u0219ti stresat\u201d, spune el. \u201e\u00cen rest, a\u0219 spune c\u0103 ar trebui s\u0103 te \u00eentorci \u00een pat, dac\u0103 \u021bi-e somn. Dac\u0103 nu, stai treaz c\u00e2t dore\u0219ti \u0219i nu-\u021bi face griji.\u201d<\/p>\n

Lucru de re\u021binut cu adev\u0103rat: \u201ePentru mine s\u0103 fiu \u00een pat \u0219i s\u0103 nu adorm imediat, sau s\u0103 m\u0103 trezesc \u00een timpul nop\u021bii, nu este ceva oripilant. Nici m\u0103car nu este o sentin\u021b\u0103. Pur \u0219i simplu este\u201d, spune dr. Winter. \u201eCeea ce este dificil cu adev\u0103rat, este munca pe care unii oameni trebuie s\u0103 o depun\u0103, pentru a sc\u0103pa de acest tip de g\u00e2ndire defect\u0103. Majoritatea oamenilor nu vor s\u0103 o fac\u0103, \u00ee\u0219i doresc o pastil\u0103 sau un simplu truc. Ei nu vor s\u0103 exploreze semnifica\u021bia insomniei \u0219i faptul c\u0103 este, doar o fric\u0103… \u0219i nu o privare de somn.”<\/p>\n

Autor<\/strong> \u2013 Siluan Steg\u0103rescu<\/a>
\nSurs\u0103<\/strong> \u2013 menshealth.com<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

A dormi este o parte esen\u021bial\u0103 a vie\u021bii. \u201e\u00cen afar\u0103 de sex \u0219i carne, somnul este cel mai important lucru de pe planet\u0103\u201d, spune W. Chris Winter, MD, neurolog, specialist \u00een somn \u0219i autor a numeroase c\u0103r\u021bi. \u0218i din motive bine \u00eentemeiate. Dac\u0103 v\u0103 lipse\u0219te cantitatea \u0219i calitatea somnului necesar\u0103, oferi\u021bi oportunit\u0103\u021bi la o serie […]<\/p>\n","protected":false},"author":594,"featured_media":94607,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[1293,1294],"tags":[7396,4408],"class_list":{"0":"post-94593","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-articole","8":"category-sanatate","9":"tag-dormi","10":"tag-sanatate-ro"},"yoast_head":"\nCe s\u0103 faci c\u00e2nd nu po\u021bi dormi?<\/title>\n<meta name=\"description\" content=\"A dormi este o parte esen\u021bial\u0103 a vie\u021bii. \u201e\u00cen afar\u0103 de sex \u0219i carne, somnul este cel mai important lucru de pe planet\u0103\u201d, spune W. Chris Winter, MD, neurolog, specialist \u00een somn \u0219i autor a numeroase c\u0103r\u021bi. \u0218i din motive bine \u00eentemeiate. Dac\u0103 v\u0103 lipse\u0219te cantitatea \u0219i calitatea somnului necesar\u0103, oferi\u021bi oportunit\u0103\u021bi la o serie de probleme, inclusiv la diabet de tip 2, maladii cardiovasculare, obezitate \u0219i depresie.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sanatate.md\/ro\/ce-sa-faci-cand-nu-poti-dormi\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ce s\u0103 faci c\u00e2nd nu po\u021bi dormi?\" \/>\n<meta property=\"og:description\" content=\"A dormi este o parte esen\u021bial\u0103 a vie\u021bii. \u201e\u00cen afar\u0103 de sex \u0219i carne, somnul este cel mai important lucru de pe planet\u0103\u201d, spune W. Chris Winter, MD, neurolog, specialist \u00een somn \u0219i autor a numeroase c\u0103r\u021bi. \u0218i din motive bine \u00eentemeiate. Dac\u0103 v\u0103 lipse\u0219te cantitatea \u0219i calitatea somnului necesar\u0103, oferi\u021bi oportunit\u0103\u021bi la o serie de probleme, inclusiv la diabet de tip 2, maladii cardiovasculare, obezitate \u0219i depresie.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sanatate.md\/ro\/ce-sa-faci-cand-nu-poti-dormi\/\" \/>\n<meta property=\"og:site_name\" content=\"Sanatate.md\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/MoldovaSanatate\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-29T09:37:14+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-29T10:54:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sanatate.md\/wp-content\/uploads\/2022\/03\/sanatae2.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sanatate\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sanatate\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/\"},\"author\":{\"name\":\"Sanatate\",\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/#\\\/schema\\\/person\\\/4ffabf929ee3c3fe77c0fd4a0dfe7eb2\"},\"headline\":\"Ce s\u0103 faci c\u00e2nd nu po\u021bi dormi?\",\"datePublished\":\"2022-03-29T09:37:14+00:00\",\"dateModified\":\"2022-03-29T10:54:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/\"},\"wordCount\":851,\"publisher\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sanatate.md\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/sanatae2.jpg\",\"keywords\":[\"dormi\",\"sanatate\"],\"articleSection\":[\"Articole\",\"S\u0103n\u0103tate\"],\"inLanguage\":\"ro-RO\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/\",\"url\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/\",\"name\":\"Ce s\u0103 faci c\u00e2nd nu po\u021bi dormi?\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/sanatate.md\\\/ro\\\/ce-sa-faci-cand-nu-poti-dormi\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/sanatate.md\\\/wp-content\\\/uploads\\\/2022\\\/03\\\/sanatae2.jpg\",\"datePublished\":\"2022-03-29T09:37:14+00:00\",\"dateModified\":\"2022-03-29T10:54:26+00:00\",\"description\":\"A dormi este o parte esen\u021bial\u0103 a vie\u021bii. \u201e\u00cen afar\u0103 de sex \u0219i carne, somnul este cel mai important lucru de pe planet\u0103\u201d, spune W. 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