Kur qielli fillon t\u00eb zhduket q\u00eb n\u00eb or\u00ebn 16:00 \u2013 17:00 pasdite, humori mund t\u00eb per\u00ebndoj\u00eb bashk\u00eb me diellin. Syt\u00eb fillojn\u00eb e r\u00ebndojn\u00eb dhe gjith\u00e7ka q\u00eb mund t\u00eb d\u00ebshironi t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb mb\u00ebshilleni me batanijen e preferuar dhe t\u00eb flini gjum\u00eb.<\/p>\n
Por, nuk jeni vet\u00ebm! Kjo \u00ebsht\u00eb nj\u00eb periudh\u00eb e v\u00ebshtir\u00eb p\u00ebr shum\u00eb njer\u00ebz. Zgjatja e or\u00ebve pa diell dhe ndryshimi i or\u00ebs, mund t\u00eb shkaktoj\u00eb nj\u00eb s\u00ebr\u00eb efektesh n\u00eb sh\u00ebndet, si p\u00ebr shembull sulmet n\u00eb zem\u00ebr.<\/p>\n
Kjo \u00ebsht\u00eb di\u00e7ka \u00e7orientuese, dhe njer\u00ebzit do t\u00eb vazhdojn\u00eb t\u00eb p\u00ebrballen me k\u00ebto ndryshime t\u00eb pak\u00ebnd\u00ebshme dy her\u00eb n\u00eb vit.<\/p>\n
Fatmir\u00ebsisht, studimet kan\u00eb treguar se ritmi cirkadian i njeriut, nj\u00eb cik\u00ebl 24-or\u00ebsh q\u00eb rregullohet nga ora e brendshme e trupit tuaj, p\u00ebrshtatet m\u00eb leht\u00eb me tranzicionin e vjesht\u00ebs sesa me at\u00eb t\u00eb pranver\u00ebs.<\/p>\n
Njihuni me disa k\u00ebshilla p\u00ebr t\u2019ju ndihmuar n\u00eb leht\u00ebsimin e k\u00ebtij ndryshimi.<\/p>\n
P\u00ebrfitoni nga or\u00ebt me diell<\/p>\n
K\u00ebshilla m\u00eb e mir\u00eb p\u00ebr ata q\u00eb p\u00ebrgjumen shpesh \u00ebsht\u00eb q\u00eb t\u00eb ekspozohen sa m\u00eb shum\u00eb n\u00eb diell. P\u00ebrfitoni nga or\u00ebt me diell t\u00eb dit\u00ebs, dhe ve\u00e7an\u00ebrisht n\u00eb or\u00ebt e para t\u00eb pasdites.<\/p>\n
Ekspozimi n\u00eb at\u00eb koh\u00eb vonon ndjesin\u00eb e gjumit, q\u00eb do t\u00eb thot\u00eb se ju ndihmon t\u00eb q\u00ebndroni zgjuar deri von\u00eb.<\/p>\n
N\u00ebse mundeni, planifikoni nj\u00eb sh\u00ebtitje 30-minut\u00ebshe jasht\u00eb para per\u00ebndimit t\u00eb diellit. Edhe q\u00ebndrimi ulur pran\u00eb dritares mund t\u00eb ndihmoj\u00eb.<\/p>\n
Nd\u00ebrsa err\u00ebsohet m\u00eb shpejt, ju mund ta gjeni veten t\u00eb uritur m\u00eb her\u00ebt. \u00cbsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb luftoni d\u00ebshir\u00ebn p\u00ebr t\u00eb ngr\u00ebn\u00eb vaktin e fundit t\u00eb dit\u00ebs shum\u00eb her\u00ebt.<\/p>\n
Kjo mund t\u2019ju b\u00ebj\u00eb t\u00eb p\u00ebrgjumeni m\u00eb shpejt se sa do t\u00eb d\u00ebshironit, ose t\u2019ju b\u00ebj\u00eb t\u00eb hani m\u00eb von\u00eb, gj\u00eb q\u00eb mund t\u00eb pengoj\u00eb edhe cil\u00ebsin\u00eb e gjumit.<\/p>\n
Studimet kan\u00eb treguar se ritmi juaj cirkadian ndikon n\u00eb aft\u00ebsin\u00eb e trupit p\u00ebr t\u00eb p\u00ebrpunuar n\u00eb m\u00ebnyr\u00eb efikase ushqimin.<\/p>\n
Kini kujdes q\u00eb t\u00eb mos konsumoni kafein\u00eb von\u00eb gjat\u00eb dit\u00ebs, sepse edhe kjo mund t\u00eb ndikoj\u00eb n\u00eb ciklin tuaj t\u00eb gjumit.<\/p>\n
Mos i nd\u00ebrroni as rutinat e tjera. P\u00ebr shembull, mbani t\u00eb nj\u00ebjtin orar p\u00ebr regjimin e kujdesit t\u00eb l\u00ebkur\u00ebs edhe n\u00ebse jeni t\u00eb p\u00ebrgjumur nj\u00eb or\u00eb m\u00eb par\u00eb, p\u00ebr shkak t\u00eb ndryshimit t\u00eb or\u00ebs.<\/p>\n
Blloko rrezet e diellit n\u00eb m\u00ebngjes<\/p>\n
N\u00ebse lindja e hershme e diellit ju b\u00ebn t\u00eb zgjoheni her\u00ebt, tani mund t\u00eb jet\u00eb koha m\u00eb e mir\u00eb p\u00ebr t\u00eb bllokuar rrezet e diellit me perde t\u00eb err\u00ebta.<\/p>\n
Bllokimi i drit\u00ebs her\u00ebt n\u00eb m\u00ebngjes mund t\u00eb jet\u00eb ve\u00e7an\u00ebrisht e dobishme p\u00ebr f\u00ebmij\u00ebt e vegj\u00ebl, t\u00eb cil\u00ebt priren t\u00eb ngrihen me diellin dhe nuk u intereson \u00e7far\u00eb thot\u00eb ora.<\/p>\n
N\u00ebse k\u00ebto k\u00ebshilla d\u00ebshtojn\u00eb, p\u00ebrqafoni letargjin\u00eb<\/p>\n
Duam apo jo, dimri po vjen. N\u00ebse gjith\u00e7ka n\u00eb planin tuaj d\u00ebshton, rehatohuni: Merrni nj\u00eb batanije, ndizni nj\u00eb qiri, shtrihuni n\u00eb divan p\u00ebr t\u00eb par\u00eb nj\u00eb film ose luani nj\u00eb loj\u00eb tavoline me t\u00eb dashurit tuaj.<\/p>\n
Jepini vetes mund\u00ebsin\u00eb p\u00ebr tu relaksuar ashtu si\u00e7 keni nevoj\u00eb ju.<\/p>\n
The post Or\u00ebt e gjata pa drit\u00eb ju japin stres? K\u00ebshilla si t\u00eb p\u00ebrshtateni<\/a> appeared first on www.lexo.al<\/a>.<\/p>","protected":false},"excerpt":{"rendered":" Kur qielli fillon t\u00eb zhduket q\u00eb n\u00eb or\u00ebn 16:00 \u2013 17:00 pasdite, humori mund t\u00eb per\u00ebndoj\u00eb bashk\u00eb me diellin. Syt\u00eb fillojn\u00eb e r\u00ebndojn\u00eb dhe gjith\u00e7ka q\u00eb mund t\u00eb d\u00ebshironi t\u00eb b\u00ebni \u00ebsht\u00eb t\u00eb mb\u00ebshilleni me batanijen e preferuar dhe t\u00eb flini gjum\u00eb. Por, nuk jeni vet\u00ebm! Kjo \u00ebsht\u00eb nj\u00eb periudh\u00eb e v\u00ebshtir\u00eb p\u00ebr shum\u00eb njer\u00ebz. […]<\/p>\n","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2579","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/2579","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/comments?post=2579"}],"version-history":[{"count":0,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/2579\/revisions"}],"wp:attachment":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/media?parent=2579"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/categories?post=2579"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/tags?post=2579"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}