\u00cbsht\u00eb nj\u00eb situat\u00eb e njohur p\u00ebr shum\u00eb njer\u00ebz: gjat\u00eb mbr\u00ebmjes mezi i mbani syt\u00eb hapur teksa shikoni nj\u00eb film apo serial, por sapo shtriheni n\u00eb shtrat, gjumi zhduket. Mendimet fillojn\u00eb t\u00eb v\u00ebrshojn\u00eb dhe trupi duket sikur papritur \u00ebsht\u00eb p\u00ebrs\u00ebri n\u00eb gjendje gatishm\u00ebrie.<\/p>\n
Ekspert\u00ebt e p\u00ebrshkruajn\u00eb k\u00ebt\u00eb gjendje me shprehjen \u201ct\u00eb lodhur, por t\u00eb tensionuar\u201d. Trupi ka krijuar presionin e nevojsh\u00ebm p\u00ebr gjum\u00eb gjat\u00eb dit\u00ebs, por truri vazhdon t\u00eb marr\u00eb sinjale q\u00eb e mbajn\u00eb zgjuar.<\/p>\n
Gjendja mund t\u00eb shoq\u00ebrohet me mendime t\u00eb shpejta, rrahje t\u00eb forta t\u00eb zemr\u00ebs, k\u00ebmb\u00eb t\u00eb shqet\u00ebsuara dhe ndjesin\u00eb se duhet t\u00eb zgjidhni menj\u00ebher\u00eb \u00e7\u00ebshtje t\u00eb ndryshme.<\/p>\n
Sipas neuroshkenc\u00ebtares dhe studiueses s\u00eb gjumit n\u00eb Universitetin e Oslos, Laura Bojarskaite, gjumi i dob\u00ebt p\u00ebr nj\u00eb koh\u00eb t\u00eb gjat\u00eb mund t\u00eb ndikoj\u00eb pothuajse n\u00eb \u00e7do sistem t\u00eb organizmit.<\/p>\n
Pse ndihemi t\u00eb lodhur, por nuk flem\u00eb?<\/p>\n
N\u00eb kushte normale, niveli i kortizolit, hormonit t\u00eb lidhur me stresin dhe vigjilenc\u00ebn, ulet gradualisht nd\u00ebrsa afrohet mbr\u00ebmja.<\/p>\n
Megjithat\u00eb, stresi, ankthi, kafeina, drita artificiale dhe frika se do t\u00eb kalojm\u00eb nj\u00eb tjet\u00ebr nat\u00eb pa gjum\u00eb mund ta mbajn\u00eb trurin n\u00eb gjendje alarmi.<\/p>\n
\u201cTrupi ndihet i rraskapitur sepse presioni p\u00ebr gjum\u00eb \u00ebsht\u00eb grumbulluar gjat\u00eb gjith\u00eb dit\u00ebs, por truri vazhdon t\u00eb marr\u00eb sinjale se duhet t\u00eb q\u00ebndroj\u00eb vigjilent\u201d, shpjegon Bojarskaite.<\/p>\n
Kjo gjendje e shtuar gatishm\u00ebrie mund ta b\u00ebj\u00eb mendjen t\u00eb rikthej\u00eb bisedat e dit\u00ebs, t\u00eb analizoj\u00eb ngjarjet ose t\u00eb shqet\u00ebsohet p\u00ebr detyrat e s\u00eb nes\u00ebrmes.<\/p>\n
Sipas mjekut t\u00eb gjumit Tom Chambers, mendimet stresuese b\u00ebhen m\u00eb t\u00eb dukshme gjat\u00eb nat\u00ebs edhe p\u00ebr shkak t\u00eb munges\u00ebs s\u00eb shp\u00ebrqendrimeve.<\/p>\n
\u201cGjat\u00eb dit\u00ebs, mendja \u00ebsht\u00eb e z\u00ebn\u00eb me pun\u00ebn, f\u00ebmij\u00ebt, udh\u00ebtimin ose p\u00ebrgatitjen e dark\u00ebs. Kur shtrihemi n\u00eb nj\u00eb dhom\u00eb t\u00eb qet\u00eb dhe t\u00eb err\u00ebt, nuk kemi m\u00eb shp\u00ebrqendrime t\u00eb jashtme\u201d, thot\u00eb ai.<\/p>\n
Hidhini mendimet n\u00eb let\u00ebr<\/p>\n
Teknika e par\u00eb \u00ebsht\u00eb ajo q\u00eb ekspert\u00ebt e quajn\u00eb \u201czbrazja e trurit\u201d: shkruani n\u00eb let\u00ebr shqet\u00ebsimet, idet\u00eb dhe detyrat q\u00eb ju vijn\u00eb n\u00eb mendje.<\/p>\n
Eksperti i gjumit James Wilson rekomandon q\u00eb kjo t\u00eb b\u00ebhet pas dark\u00ebs ose pak para fjetjes. Nj\u00eb bllok sh\u00ebnimesh pran\u00eb shtratit mund t\u00eb p\u00ebrdoret edhe p\u00ebr mendimet q\u00eb shfaqen gjat\u00eb nat\u00ebs.<\/p>\n
N\u00ebse ju pret nj\u00eb dit\u00eb apo jav\u00eb e ngarkuar, mund t\u00eb p\u00ebrgatisni nj\u00eb list\u00eb me detyrat q\u00eb duhet t\u00eb kryeni.<\/p>\n
Nj\u00eb studim me 57 t\u00eb rritur krahasoi personat q\u00eb, p\u00ebr pes\u00eb minuta para gjumit, shkruan detyrat e ardhshme me ata q\u00eb sh\u00ebnuan pun\u00ebt e p\u00ebrfunduara. Grupi q\u00eb hartoi list\u00ebn e detyrave ra n\u00eb gjum\u00eb m\u00eb shpejt. Megjithat\u00eb, studimi ishte i vog\u00ebl dhe rezultatet nuk n\u00ebnkuptojn\u00eb se metoda funksionon nj\u00ebsoj p\u00ebr t\u00eb gjith\u00eb.<\/p>\n
Shpjegimi i mundsh\u00ebm \u00ebsht\u00eb se, pasi detyrat regjistrohen n\u00eb let\u00ebr, truri nuk ndien m\u00eb t\u00eb nj\u00ebjt\u00ebn nevoj\u00eb p\u00ebr t\u2019i p\u00ebrs\u00ebritur vazhdimisht.<\/p>\n
P\u00ebrs\u00ebritni nj\u00eb fjal\u00eb t\u00eb thjesht\u00eb<\/p>\n
Nj\u00eb tjet\u00ebr teknik\u00eb e sugjeruar \u00ebsht\u00eb p\u00ebrs\u00ebritja pa z\u00eb ose shqiptimi shum\u00eb i leht\u00eb i nj\u00eb fjale neutrale dhe monotone, si \u201cnj\u00eb\u201d ose \u201cdhe\u201d.<\/p>\n
Sipas Chambers, p\u00ebrs\u00ebritja mund t\u00eb angazhoj\u00eb sistemin gjuh\u00ebsor t\u00eb trurit me nj\u00eb detyr\u00eb t\u00eb thjesht\u00eb, duke i l\u00ebn\u00eb m\u00eb pak hap\u00ebsir\u00eb vargut t\u00eb mendimeve shqet\u00ebsuese.<\/p>\n
Kjo metod\u00eb mund t\u2019i ndihmoj\u00eb disa njer\u00ebz, por provat p\u00ebr efektin e saj jan\u00eb m\u00eb t\u00eb kufizuara sesa p\u00ebr trajtime t\u00eb konsoliduara si terapia njoh\u00ebse-sjellore p\u00ebr pagjum\u00ebsin\u00eb.<\/p>\n
P\u00ebrpiquni t\u00eb q\u00ebndroni zgjuar<\/p>\n
Nj\u00eb metod\u00eb q\u00eb duket kontradiktore quhet \u201cq\u00ebllimi paradoksal\u201d. Ajo u zhvillua p\u00ebr trajtimin e pagjum\u00ebsis\u00eb dhe p\u00ebrfshin p\u00ebrpjekjen p\u00ebr t\u00eb q\u00ebndruar zgjuar, n\u00eb vend q\u00eb ta detyroni veten t\u00eb flini.<\/p>\n
\u201cShtrihuni me dritat e fikura dhe p\u00ebrpiquni t\u00eb q\u00ebndroni zgjuar, pa u sforcuar. Kur p\u00ebrqendroheni te q\u00ebndrimi zgjuar, shpesh presioni p\u00ebr t\u00eb fjetur zvog\u00eblohet dhe gjumi vjen natyrsh\u00ebm\u201d, shpjegon Chambers.<\/p>\n
Ideja \u00ebsht\u00eb t\u00eb sfidohet mendimi ankthioz: \u201cDuhet patjet\u00ebr t\u00eb fle tani\u201d. Sa m\u00eb shum\u00eb q\u00eb p\u00ebrpiqemi ta detyrojm\u00eb gjumin, aq m\u00eb shum\u00eb mund t\u00eb rritet tensioni.<\/p>\n
Nj\u00eb rishikim i dhjet\u00eb studimeve klinike zbuloi se q\u00ebllimi paradoksal p\u00ebrmir\u00ebsoi disa simptoma t\u00eb pagjum\u00ebsis\u00eb n\u00eb krahasim me munges\u00ebn e nd\u00ebrhyrjes. Megjithat\u00eb, kur u krahasua me trajtime t\u00eb tjera aktive, rezultatet nuk treguan ep\u00ebrsi t\u00eb qart\u00eb.<\/p>\n
Kur duhet k\u00ebrkuar ndihm\u00eb?<\/p>\n
Problemet me gjumin jan\u00eb t\u00eb zakonshme, por jo \u00e7do nat\u00eb e keqe n\u00ebnkupton pagjum\u00ebsi kronike. Sipas NHS-s\u00eb, pagjum\u00ebsia konsiderohet afatgjat\u00eb kur vazhdon p\u00ebr tre muaj ose m\u00eb shum\u00eb.<\/p>\n
Rutina e rregullt e gjumit, kufizimi i kafein\u00ebs, reduktimi i p\u00ebrdorimit t\u00eb ekraneve dhe krijimi i nj\u00eb dhome t\u00eb err\u00ebt, t\u00eb qet\u00eb e t\u00eb fresk\u00ebt mund t\u00eb ndihmojn\u00eb. N\u00ebse nuk flini pas rreth 20 minutash, k\u00ebshillohet t\u00eb ngriheni, t\u00eb b\u00ebni nj\u00eb aktivitet qet\u00ebsues dhe t\u00eb ktheheni n\u00eb shtrat kur t\u00eb ndiheni t\u00eb p\u00ebrgjumur.<\/p>\n
N\u00ebse problemi vazhdon, ndikon n\u00eb funksionimin gjat\u00eb dit\u00ebs ose shoq\u00ebrohet me g\u00ebrhitje t\u00eb forta, nd\u00ebrprerje t\u00eb frym\u00ebmarrjes, ankth, depresion apo k\u00ebmb\u00eb t\u00eb shqet\u00ebsuara, duhet k\u00ebrkuar k\u00ebshilla e mjekut. Terapia njoh\u00ebse-sjellore p\u00ebr pagjum\u00ebsin\u00eb konsiderohet nj\u00eb nga trajtimet m\u00eb t\u00eb mb\u00ebshtetura nga provat shkencore.<\/p>","protected":false},"excerpt":{"rendered":"
\u00cbsht\u00eb nj\u00eb situat\u00eb e njohur p\u00ebr shum\u00eb njer\u00ebz: gjat\u00eb mbr\u00ebmjes mezi i mbani syt\u00eb hapur teksa shikoni nj\u00eb film apo serial, por sapo shtriheni n\u00eb shtrat, gjumi zhduket. Mendimet fillojn\u00eb t\u00eb v\u00ebrshojn\u00eb dhe trupi duket sikur papritur \u00ebsht\u00eb p\u00ebrs\u00ebri n\u00eb gjendje gatishm\u00ebrie. Ekspert\u00ebt e p\u00ebrshkruajn\u00eb k\u00ebt\u00eb gjendje me shprehjen \u201ct\u00eb lodhur, por t\u00eb tensionuar\u201d. Trupi […]<\/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-96417","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/96417","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=96417"}],"version-history":[{"count":0,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/posts\/96417\/revisions"}],"wp:attachment":[{"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/media?parent=96417"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/categories?post=96417"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zennihost.com\/test\/wp-json\/wp\/v2\/tags?post=96417"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}