T\u0101tad, k\u0101p\u0113c pie velna m\u0113s joproj\u0101m nepieliekam pietiekami daudz p\u016b\u013cu, lai labi izgul\u0113tos? Ja v\u0113laties \u0101tri, re\u0101li un j\u016btami uzlabot dz\u012bves kvalit\u0101ti - ir pien\u0101cis laiks par\u016bp\u0113ties par savu miegu.<\/strong><\/p>\n Es pat nes\u0101k\u0161u jums st\u0101st\u012bt, k\u0101 miega tr\u016bkums palielina diab\u0113ta, sirds slim\u012bbu vai galu gal\u0101 mirst\u012bbas risku. Daudziem v\u0113l vienalga. K\u0101dreiz r\u016bp\u0113sies. Bet tagad? Tagad jums ir j\u0101bauda dz\u012bve! T\u0101tad gul\u0113t ilgi? Ha! N\u0113 paldies.<\/p>\n Tom\u0113r miegs \u013coti ietekm\u0113 ar\u012b m\u016bsu ikdienu. Gu\u013cot tikai 30-60 min\u016btes ilg\u0101k nek\u0101 iepriek\u0161 (vai pat tikpat, bet uzlabojot miega kvalit\u0101ti), m\u0113s varam s\u0101kt justies daudz lab\u0101k.<\/p>\n [tcb-script] jQuery(function($){ $(window).scroll(function(e){ scrollTimeOut = true; if ($('#orodykle').length){ if($(window).scrollTop() + window.innerHeight > $('1TP6Pointer').offset().top) { setTimeout(function(){ $('1TP6Pointer').addClass('onscreen'); }, 750); } } }); } ); [\/tcb-script] <\/p>\n Kad mums past\u0101v\u012bgi tr\u016bkst miega (gandr\u012bz visiem cilv\u0113kiem vajag vismaz 7 stundas<\/strong> gul\u0113t pa nakti<\/a>), tas negat\u012bvi ietekm\u0113 m\u016bsu:<\/p>\n T\u0101d\u0101 veid\u0101 miegs (ne) pal\u012bdz mums b\u016bt laim\u012bg\u0101kiem, gudr\u0101kiem, slaid\u0101kiem un vesel\u012bg\u0101kiem. tom\u0113r vair\u0101k nek\u0101 tre\u0161da\u013ca cilv\u0113ku<\/strong> joproj\u0101m gu\u013c maz\u0101k par 7 stund\u0101m. pa nakti. Ja esat viens no vi\u0146iem, j\u016bs dro\u0161i vien dom\u0101jat:<\/p>\n Bet tie\u0161\u0101m? Apskat\u012bsim \u0161os uzskatus.<\/p>\n Vai tie\u0161\u0101m da\u017eiem cilv\u0113kiem pietiek ar maz\u0101k nek\u0101 7 stund\u0101m? gul\u0113t visu nakti? J\u0101.<\/p>\n tom\u0113r p\u0113t\u012bjumi liecina<\/a>ka tikai 1% no kop\u0113j\u0101 iedz\u012bvot\u0101ju skaita<\/strong> faktiski var gul\u0113t tik daudz, neizj\u016btot miega tr\u016bkuma negat\u012bv\u0101s sekas (\u012bsi gul\u0113t\u0101ji). P\u0101r\u0113jiem ir hronisks miega tr\u016bkums, un vi\u0146u dz\u012bves kvalit\u0101te ir strauji kritusies.<\/p>\n Past\u0101v \u013coti liela iesp\u0113ja, ka j\u016bs nesa\u0146emat pietiekami daudz miega maz\u0101k nek\u0101 7 stundas nakt\u012b. Bet j\u016bs to nepaman\u0101t.<\/p>\n Ja tavs darbs ir vienmu\u013c\u0161, tad j\u0101 \u2013 jo vair\u0101k laika str\u0101d\u0101si, jo vair\u0101k darbu paveiksi (bet ar\u012b tad, maz\u0101k gu\u013cot, pie\u013causi vair\u0101k k\u013c\u016bdu).<\/p>\n Tom\u0113r daudzi no mums veic gar\u012bgu darbu. <\/strong>Un jo lab\u0101k str\u0101d\u0101s m\u016bsu pr\u0101ts, jo lab\u0101ku darbu m\u0113s paveiksim. <\/strong>Un visefekt\u012bv\u0101kais veids, k\u0101 uzlabot gar\u012bgo veiktsp\u0113ju, ir... labi izgul\u0113ties!<\/p>\n Zin\u0101tnieki ir atkl\u0101ju\u0161i<\/a>, ka gu\u013cot 6 stundas vai maz\u0101k nakt\u012b 2 ned\u0113\u013cas p\u0113c k\u0101rtas, m\u016bsu gar\u012bg\u0101 veiktsp\u0113ja sasniedz t\u0101du pa\u0161u l\u012bmeni, it k\u0101 m\u0113s negul\u0113tu 48 stundas bez p\u0101rtraukuma!<\/p>\n Interesant\u0101kais ir tas, ka p\u0113t\u012bjuma dal\u012bbnieki pat apzin\u0101ti neapzin\u0101j\u0101s miega tr\u016bkumu.<\/strong> Un vi\u0146i dom\u0101ja, ka 6 (vai maz\u0101k) miega stundas vi\u0146iem ir tikai labi!<\/p>\n T\u0101tad, ja m\u0113s gul\u0113jam p\u0101r\u0101k maz, cie\u0161 ne tikai m\u016bsu labkl\u0101j\u012bba, bet ar\u012b produktivit\u0101te.<\/p>\n Protams. Varb\u016bt vi\u0146i ir viens no procentiem cilv\u0113ku, kuriem nav nepiecie\u0161ams tik daudz miega. Vai ar\u012b vi\u0146i vienk\u0101r\u0161i upur\u0113 savu vesel\u012bbu un labkl\u0101j\u012bbu darba d\u0113\u013c, jo darbs vi\u0146iem ir svar\u012bg\u0101ks par visu. Vai ar\u012b vi\u0146i b\u016btu v\u0113l produkt\u012bv\u0101ki (un veiksm\u012bg\u0101ki), ja vi\u0146i gul\u0113tu ilg\u0101k?<\/p>\n Microsoft dibin\u0101t\u0101js Bils Geitss s\u0101kotn\u0113ji biroj\u0101 str\u0101d\u0101ja naktis, ta\u010du p\u0113c k\u0101da laika saprata, ka nevar pietiekami izbaud\u012bt dz\u012bvi, kad vi\u0146am nemit\u012bgi tr\u016bka miega. Vi\u0146\u0161 joproj\u0101m rakst\u012bja 2004. gad\u0101<\/a>:<\/p>\n "Es to neesmu dar\u012bjis ilgu laiku. Man pat\u012bk pulksten 7 no r\u012bta. gul\u0113t visu nakti, jo tas pal\u012bdz jums palikt saproto\u0161am, rado\u0161am un ener\u0123iskam.<\/p>\n Bils Geitss<\/p>\n Daudziem \u0101rk\u0101rt\u012bgi veiksm\u012bgiem cilv\u0113kiem miegs ir viena no augst\u0101kaj\u0101m priorit\u0101t\u0113m:<\/strong> iepriek\u0161 min\u0113tais Bils Geitss, Amazon izpilddirektors D\u017eefs Bezoss, Facebook COO \u0160erila Sandberga, The Huffington Post dibin\u0101t\u0101ja Arianna Hafingtone.<\/span><\/p>\n Tom\u0113r par miega noz\u012bmi netiek daudz run\u0101ts, jo tas ir garlaic\u012bgi! Tie nav tie st\u0101sti, kas m\u016bs iedvesmo... M\u0113s v\u0113lamies dzird\u0113t par rakstnieku, kur\u0161, str\u0101d\u0101jot pa nakt\u012bm un dzerot vienu kafijas tasi p\u0113c otras, ir rad\u012bjis \u0161edevru!<\/p>\n Ta\u010du tas s\u0101k main\u012bties un arvien vair\u0101k cilv\u0113ku (ar\u012b slavenu) s\u0101k apzin\u0101ties un run\u0101t par miega noz\u012bmi jebkura m\u0113r\u0137a sasnieg\u0161an\u0101.<\/p>\n Neatkar\u012bgi no t\u0101, cik aiz\u0146emts j\u016bs esat, ikviens var atrast vismaz 7 stundas miega. Vai j\u016bs sak\u0101t, ka esat aiz\u0146emt\u0101ks nek\u0101 Bils Geitss vai D\u017eefs Bezoss?<\/p>\n Starp citu, p\u0113t\u012bjumi liecina<\/a>Daudzi cilv\u0113ki maz\u0101k gu\u013c nevis t\u0101p\u0113c, ka ir p\u0101r\u0101k aiz\u0146emti, bet gan t\u0101p\u0113c, ka vakar\u0101 p\u0101r\u0101k daudz laika velta televizora skat\u012b\u0161anai vai telefona darbam...<\/p>\n Lielisku \u0161\u012bs probl\u0113mas risin\u0101jumu sniedza Debesylas draugs Valtininkas rakst\u0101 "K\u0101 viegli piecelties no r\u012bta"<\/a>:<\/p>\n "Ej gul\u0113t laic\u012bgi. Iestatiet modin\u0101t\u0101ju vakaram un dodieties gul\u0113t, kad tas zvana. Noskan\u0113ja - p\u0113c 15 min\u016bt\u0113m tu jau esi gult\u0101. Atk\u0101rtojiet, l\u012bdz tas k\u013c\u016bst par ieradumu."<\/p>\n Ir situ\u0101cijas un periodi, kad apst\u0101k\u013ci patie\u0161\u0101m ne\u013cauj gul\u0113t ilg\u0101k (piem\u0113ram, p\u0113c b\u0113rnu piedzim\u0161anas). \u0160\u0101d\u0101 gad\u012bjum\u0101 uzkr\u0101to miega defic\u012btu var samazin\u0101t, snaudu\u013cojot pa dienu vai vair\u0101k gu\u013cot br\u012bv\u0101k\u0101s nakt\u012bs.<\/p>\n Tom\u0113r, to darot, ir j\u0101izvair\u0101s no visbie\u017e\u0101k pie\u013cautaj\u0101m k\u013c\u016bd\u0101m.<\/p>\n Liel\u0101k\u0101 da\u013ca no mums ned\u0113\u013cas nogal\u0113s negu\u013c pietiekami ilgi un ned\u0113\u013cas nogales pavada gult\u0101.T\u0101 ir milz\u012bga k\u013c\u016bda.<\/p>\n Ilgs miegs sestdien\u0101 vai sv\u0113tdien\u0101 trauc\u0113 m\u016bsu darba ned\u0113\u013cu <\/strong>izveidots nomoda-miega ritms<\/strong><\/a> \u2013 ir gr\u016bti agri aizmigt sv\u0113tdienas vakar\u0101 un agri celties pirmdienas r\u012bt\u0101.<\/p>\n T\u0101tad ned\u0113\u013cu s\u0101kam bez atp\u016btas un nesamazinot (vai pat nepalielinot) miega defic\u012btu.<\/p>\n T\u0101p\u0113c, ja piektdien vai sestdien ej gul\u0113t \u013coti v\u0113lu, n\u0101kamaj\u0101 r\u012bt\u0101 lab\u0101k celties agri.<\/strong> 1<\/a><\/p>\n Pie\u0146emsim, ka darba dien\u0101s ejam gul\u0113t pulksten 23:00 un ce\u013camies pulksten 7:00. T\u0101tad, ja piektdien vai sestdien ejat gul\u0113t pulksten 3:00, jums j\u0101ce\u013cas ne v\u0113l\u0101k k\u0101 9:00, bet sv\u0113tdien\u0101 j\u0101iet gul\u0113t agr\u0101k - 21:00-22:00.<\/p>\n T\u0101 k\u0101 ned\u0113\u013cas nogal\u0113 b\u016bsim gul\u0113ju\u0161i maz\u0101k, tad sv\u0113tdien viegli aizmigsim agr\u0101k un p\u0113c garas nakts miega (un faktiski gul\u0113\u0161anas, nevis m\u0113t\u0101\u0161an\u0101s gult\u0101) pamod\u012bsimies atp\u016btu\u0161ies un ener\u0123iski saspringtai ned\u0113\u013cai. .<\/p>\n T\u0101pat, ja ned\u0113\u013cas nogal\u0113 pamostaties agr\u0101k un dienas laik\u0101 j\u016btaties miegains, jums vajadz\u0113tu pasnaust.<\/p>\n Gul\u0113\u0161ana var b\u016bt lielisks veids, k\u0101 ieg\u016bt ener\u0123iju un kompens\u0113t miega defic\u012btu. Tom\u0113r p\u0101r\u0101k ilga snauda dienas laik\u0101 var apgr\u016btin\u0101t iemig\u0161anu nakt\u012b.<\/p>\n Turkl\u0101t p\u0113c vair\u0101k nek\u0101 20-30 min\u016b\u0161u ilgas nogul\u0113\u0161anas (p\u0101rejot no viegl\u0101 miega stadijas uz dzi\u013c\u0101 miega f\u0101zi), pamostoties j\u016btamies v\u0113l slikt\u0101k nek\u0101 iepriek\u0161: par\u0101d\u0101s miega inerce.<\/p>\n T\u0101p\u0113c snauda nedr\u012bkst ilgt ilg\u0101k par 20-30 min\u016bt\u0113m.<\/strong><\/p>\n \u0160\u0101da ilga snauda neaiz\u0146ems daudz laika, netrauc\u0113s nakts miegu un sniegs svaiguma un ener\u0123ijas piepl\u016bdumu.<\/p>\n Lai lab\u0101k izgul\u0113tos, nepietiek tikai s\u0101kt gul\u0113t ilg\u0101k.<\/p>\n J\u016bs varat nogul\u0113t gult\u0101 7-9 stundas, bet nevarat ilgi aizmigt (vai pamosties nakt\u012b) un faktiski gul\u0113t daudz maz\u0101k. Ikviens, kur\u0161 to ir piedz\u012bvojis, zina, par ko es run\u0101ju, un cik izmis\u012bgi tas var likt jums justies. <\/p>\n K\u0101 m\u0113s jau apspried\u0101m, laiks, kas pavad\u012bts faktiski gu\u013cot, neb\u016bt nav iz\u0161\u0137iests. Bet laiks, kas pavad\u012bts gu\u013cot gult\u0101 un negu\u013cot? O j\u0101!<\/p>\n M\u0113s nevaram gaid\u012bt, ka tad, kad nolemjam iet gul\u0113t, m\u016bsu \u0137ermenis p\u0113k\u0161\u0146i noklik\u0161\u0137in\u0101s uz pogas "izsl\u0113gt" un m\u0113s nekav\u0113joties aizmigsim. Lai p\u0101rietu miega re\u017e\u012bm\u0101, ir nepiecie\u0161ams laiks un vides nor\u0101des.<\/p>\n M\u0113s jau esam nedaudz par to run\u0101ju\u0161i. Regul\u0101ri ejot gul\u0113t un ce\u013coties vien\u0101 laik\u0101, m\u016bsu organisms s\u0101k zin\u0101t, kad j\u0101izdala nomierino\u0161ie hormoni (\u0101tr\u0101k aizmigsim) un kad \u2013 stimul\u0113jo\u0161ie hormoni (viegl\u0101k mostamies).<\/p>\n T\u0101p\u0113c mums ir j\u0101cen\u0161as iet gul\u0113t un celties vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101 liel\u0101kaj\u0101 da\u013c\u0101 nak\u0161u.<\/strong> Nav svar\u012bgi, cikos m\u0113s ejam gul\u0113t, svar\u012bg\u0101k, lai tas b\u016btu ritmiski.<\/p>\n Turkl\u0101t daudzi cilv\u0113ki dom\u0101, ka gul\u0113tie\u0161ana pulksten 23:30 un cel\u0161an\u0101s pulksten 7:30 skait\u0101s 8 stundas miega. Nepavisam! Ja m\u0113s apsol\u0101m celties 7:30 un v\u0113lamies gul\u0113t 8 stundas dzi\u013c\u0101 mieg\u0101, mums vajadz\u0113tu b\u016bt gult\u0101 ap 22:30 un iet gul\u0113t l\u012bdz 23:00.<\/p>\n Vakaros un nakt\u012bs m\u016bsu organism\u0101 izdal\u0101s miegu veicino\u0161ais hormons melaton\u012bns. Tumsa vislielko veicina ts raoanu, un zil\u0101 gaisma pal\u0113nina visvair\u0101k<\/a> no datora, televizora, t\u0101lru\u0146a un plan\u0161etdatora ekr\u0101niem.<\/p>\n T\u0101tad, lai \u0101tr\u0101k aizmigtu, mums vajadz\u0113tu izvair\u012bties no ekr\u0101niem da\u017eas stundas pirms gul\u0113tie\u0161anas, <\/strong>k\u0101 Debesila ir m\u0113\u0123in\u0101jusi<\/a>.<\/p>\n Tom\u0113r tas nav nepiecie\u0161ams. Ir lietotnes, kas blo\u0137\u0113 viedier\u012b\u010du izstaroto zilo gaismu, lai m\u0113s var\u0113tu mier\u012bgi s\u0113d\u0113t pie datora vai lietot telefonu pirms gul\u0113tie\u0161anas un netrauc\u0113t melaton\u012bna ra\u017eo\u0161anu:<\/p>\n Dator\u0101 esmu uzst\u0101d\u012bjis un vienm\u0113r aktiviz\u0113jis aplik\u0101ciju f.lux, kur\u0101 p\u0113c manas laika joslas un pamo\u0161an\u0101s laika ievad\u012b\u0161anas aplik\u0101cija, tuvojoties gul\u0113tie\u0161anai, arvien vair\u0101k s\u0101k apsl\u0101p\u0113t datora zilo gaismu.<\/p>\n Tobr\u012bd telefon\u0101 izmantoju zil\u0101s gaismas filtru, kuru uzst\u0101d\u012bju iestat\u012bjumos, lai 2 stundas pirms gul\u0113tie\u0161anas s\u0101ktu blo\u0137\u0113t zilo gaismu (gul\u0113t eju 23.00, t\u0101p\u0113c filtrs autom\u0101tiski iesl\u0113dzas 9. pm).<\/p>\n Run\u0101jot par televizoriem, ar\u012b jaun\u0101kajos viedtelevizoros ir s\u0101kusies \u0161\u012b zil\u0101s gaismas blo\u0137\u0113\u0161anas funkcija. Ko dar\u012bt, ja j\u016bsu televizors ir vec\u0101ks un tam nav \u0161\u0101da parametra? Vair\u0101kas iesp\u0113jas:<\/p>\n Lai gan visa \u0161\u012b zil\u0101s gaismas blo\u0137\u0113\u0161ana var \u0161\u0137ist lielas gr\u016bt\u012bbas (t\u0101 nav), es apsolu, ja jums ir gr\u016bt\u012bbas \u0101tri aizmigt (un labi izgul\u0113ties), zil\u0101s gaismas blo\u0137\u0113\u0161ana (vai izvair\u012b\u0161an\u0101s no t\u0101s) b\u016bs viens no efekt\u012bv\u0101kajiem l\u012bdzek\u013ciem. veidi, k\u0101 pal\u012bdz\u0113t ar \u0161o probl\u0113mu.<\/p>\n Turkl\u0101t pirms gul\u0113tie\u0161anas nevajadz\u0113tu ar\u012b nodarboties ar intens\u012bvu gar\u012bgo darb\u012bbu un vismaz 30-60 min\u016btes velt\u012bt atp\u016btai. Tam pal\u012bdz\u0113tu medit\u0101cija un citi relaks\u0113jo\u0161i hobiji, piem\u0113ram, z\u012bm\u0113\u0161ana vai las\u012b\u0161ana.<\/p>\n Atkal, jums nav j\u0101izmet t\u0101lrunis, dators vai televizors pa logu, vienk\u0101r\u0161i atcerieties izmantot lietotnes, kas blo\u0137\u0113 zilo gaismu un neiesaist\u0101s darb\u012bb\u0101s, kas prasa daudz dom\u0101\u0161anas vai ir \u013coti saisto\u0161as (piem\u0113ram, str\u0101d\u0101jot ar datoru vai nopietnas filmas\/seri\u0101lus).<\/p>\n V\u0113sum\u0101 <\/strong><\/p>\n Vairums cilv\u0113ku vislab\u0101k gu\u013c v\u0113s\u0101 telp\u0101<\/a> (18-21 gr\u0101du temperat\u016br\u0101).<\/p>\n Person\u012bgi es jutu lielu at\u0161\u0137ir\u012bbu p\u0113c tam, kad s\u0101ku gul\u0113t v\u0113s\u0101 (es pat teiktu aukst\u0101) istab\u0101. Tikai viens m\u012bnuss - no r\u012bta piece\u013coties j\u016bties k\u0101 ledus laikmet\u0101!<\/p>\n K\u0101 no\u0113not istabu? Vasar\u0101 var atv\u0113rt logu (ja nav karst\u0101ks un nav trok\u0161\u0146a), kondicionierim iestat\u012bt v\u0113s\u0101ku re\u017e\u012bmu (ja t\u0101ds prieks) vai vienk\u0101r\u0161i - gul\u0113t zem pl\u0101n\u0101kas segas vai bez pid\u017eamas.<\/p>\n Tums\u0101. <\/strong><\/p>\n Jau run\u0101j\u0101m, ka gaisma trauc\u0113 melaton\u012bna ra\u017eo\u0161anai, t\u0101p\u0113c nakt\u012b j\u0101gu\u013c piln\u012bg\u0101 tums\u0101. \u0160eit noder\u0113tu nakts aizkaru ieg\u0101de vai miega maskas lieto\u0161ana. Ticiet man \u2013 tas var\u0113tu b\u016bt viens no j\u016bsu lab\u0101kajiem ieguld\u012bjumiem.<\/p>\n M\u0113s klus\u0113jam. <\/strong><\/p>\n Tas dro\u0161i vien ir skaidrs visiem, bet tas joproj\u0101m ir j\u0101piemin - gul\u0113t piln\u012bg\u0101 klusum\u0101<\/a>. Ja nav iesp\u0113jams apklusin\u0101t apk\u0101rt\u0113j\u0101s ska\u0146as, j\u0101izmanto ausu aizb\u0101\u017e\u0146i vai troksni sl\u0101p\u0113jo\u0161as austi\u0146as.<\/p>\n Ja nav iesp\u0113jas samazin\u0101t troksni, klausoties to var mask\u0113t balt\u0101 trok\u0161\u0146a<\/a> vai l\u012bdz\u012bga ska\u0146a<\/a>, dabas ska\u0146u \u0123enerators<\/a>. M\u016bsu dzirde dabiski pie\u0146em monotonu troksni k\u0101 "klusumu" p\u0113c vair\u0101kiem desmitiem min\u016b\u0161u. Ja baltais troksnis jums \u0161\u0137iet p\u0101r\u0101k smiekl\u012bgs, tas ir ar\u012b roz\u0101 troksnis<\/a>. Sp\u0113l\u0113ties.<\/p>\n Tiesa, klus\u0113\u0161ana joproj\u0101m ir vislab\u0101k\u0101.<\/p>\n M\u0113s visi esam daudzas reizes atliku\u0161i modin\u0101t\u0101ju vai pamodu\u0161ies (pat p\u0113c ilga miega) neizgul\u0113ju\u0161ies un apmulsu\u0161i. K\u0101 no t\u0101 izvair\u012bties?<\/p>\n Miegs notiek da\u017e\u0101dos posmos (viena f\u0101ze parasti ilgst apm\u0113ram 90 min\u016btes). Ja pamostamies dzi\u013c\u0101 miega stadij\u0101, j\u016btamies bezmiegs un apmulsums. Ja atrodaties viegla miega f\u0101z\u0113, esat daudz atspirgt\u0101ks un mo\u017e\u0101ks.<\/p>\n T\u0101tad, k\u0101 pamosties viegl\u0101 miega f\u0101z\u0113?<\/strong><\/p>\n Ir lietotnes, kas m\u016bs pamodina tie\u0161i \u0161aj\u0101 laik\u0101 (piem\u0113ram, Miega cikls<\/a> un Miega re\u017e\u012bms Android ier\u012bc\u0113m<\/a>). Vi\u0146u princips ir vienk\u0101r\u0161s \u2013 vi\u0146i seko m\u016bsu kust\u012bb\u0101m nakt\u012b. Viegla miega laik\u0101 m\u0113s parasti kustamies vair\u0101k un dzi\u013c\u0101 miega laik\u0101 maz\u0101k. T\u0101tad, kad m\u0113s s\u0101kam vair\u0101k kust\u0113ties, vi\u0146i m\u016bs pamodina, un pamostoties m\u0113s j\u016btamies daudz atspirgt\u0101ki un mo\u017e\u0101ki.<\/p>\n Iesp\u0113jams, esat dzird\u0113ju\u0161i, ka mobilajam t\u0101lrunim nakt\u012b j\u0101atrodas p\u0113c iesp\u0113jas t\u0101l\u0101k no gultas, jo tas izstaro elektromagn\u0113tiskos vi\u013c\u0146us, kas trauc\u0113 miegu. Tom\u0113r tas nav nepiecie\u0161ams. Iesl\u0113dzot lidma\u0161\u012bnas re\u017e\u012bmu, t\u0101 saucamais elektromagn\u0113tiskais smogs tiek samazin\u0101ts l\u012bdz minimumam un telefonu varam p\u0113c iesp\u0113jas lab\u0101k tur\u0113t gu\u013camistab\u0101.<\/p>\n Turkl\u0101t \u0161\u012bs lietotnes darbojas ar viedpulkste\u0146iem un sporta pulkste\u0146iem, t\u0101p\u0113c t\u0101lrunis var neb\u016bt vajadz\u012bgs.<\/p>\n Bet paturiet pr\u0101t\u0101, ka pat pamo\u0161an\u0101s dzi\u013c\u0101 miega stadij\u0101 neietekm\u0113 m\u016bsu miega kvalit\u0101ti. Vien\u012bg\u0101 at\u0161\u0137ir\u012bba ir t\u0101, ka piecelties ir gr\u016bt\u0101k.<\/p>\n Es person\u012bgi \u012bpa\u0161i necen\u0161os pamosties viegl\u0101 f\u0101z\u0113 (ar aplik\u0101ciju pal\u012bdz\u012bbu), jo man nav probl\u0113mu piecelties nevien\u0101 st\u0101vokl\u012b, bet tiem, kas nemaz nevar piecelties no gultas, var b\u016bt noder\u012bgam. Citiem tas nav nepiecie\u0161ams.<\/p>\n Dabisk\u0101 gaisma no r\u012bta aptur melaton\u012bna ra\u017eo\u0161anu un palielina modr\u012bbu. T\u0101p\u0113c, tikl\u012bdz pamostaties, jums vajadz\u0113tu ieg\u016bt dabisko gaismu: atveriet aizkarus vai, v\u0113l lab\u0101k, izejiet pagalm\u0101, pastaig\u0101jieties, pastaig\u0101jieties ar dz\u012bvnieku, vingrojiet.<\/p>\n Ar\u012b tad, kad Lietuvas debesis ir apm\u0101ku\u0161\u0101s, tom\u0113r b\u016btu v\u0113rts izgaismotaj\u0101 pagalm\u0101 iziet. Dabisk\u0101 gaisma ir noder\u012bga pat caur m\u0101ko\u0146iem.<\/p>\n Tikl\u012bdz pamostaties, jums vajadz\u0113tu dzert \u016bdeni. Tas ar\u012b pal\u012bdz\u0113s jums pamosties. T\u0101p\u0113c t\u0101 viet\u0101, lai piecelties, piespiestu modin\u0101t\u0101ju un paliktu gult\u0101, nekur neaizejot un neatvelkot aizkarus (lai neaizmigtu un neizmantotu t\u0101lruni), piecelieties, atveriet aizkarus un iedzeriet \u016bdeni.<\/p>\n J\u016bs sajut\u012bsiet lielu at\u0161\u0137ir\u012bbu, jo miega laik\u0101 j\u016bs sv\u012bdat p\u0101rsteidzo\u0161i daudz \u016bdens. J\u016bs varat ar\u012b dzert kafiju, jo kafija neat\u016bde\u0146o j\u016bsu \u0137ermeni<\/a>.<\/p>\n Kofe\u012bns dienas otraj\u0101 pus\u0113 ne tikai apgr\u016btina iemig\u0161anu vakar\u0101, bet ar\u012b negat\u012bvi ietekm\u0113 dzi\u013co miegu nakt\u012b. T\u0101p\u0113c no kofe\u012bna vajadz\u0113tu izvair\u012bties maz\u0101k nek\u0101 6 stundas pirms gul\u0113tie\u0161anas<\/a>.<\/p>\n Dabisk\u0101 gaisma dienas laik\u0101 palielina melaton\u012bna veido\u0161anos vakar\u0101 un uzlabo miega kvalit\u0101ti nakt\u012b. T\u0101p\u0113c dienas laik\u0101 j\u0101cen\u0161as p\u0113c iesp\u0113jas vair\u0101k izk\u013c\u016bt pagalm\u0101 un ieg\u016bt dabisko gaismu.<\/p>\n L\u012bdz\u0101s neskait\u0101m\u0101m cit\u0101m priek\u0161roc\u012bb\u0101m, ar\u012b regul\u0101ras fizisk\u0101s aktivit\u0101tes pal\u012bdz lab\u0101k gul\u0113t<\/a>.<\/p>\n Tom\u0113r intens\u012bvs vakara treni\u0146\u0161 maz\u0101k nek\u0101 4 stundas pirms gul\u0113tie\u0161anas var negat\u012bvi ietekm\u0113t miega kvalit\u0101ti<\/a> nakt\u012b T\u0101p\u0113c, ja iesp\u0113jams, vingro\u0161ana j\u0101veic no r\u012bta, pusdienu laik\u0101 vai vakar\u0101.<\/p>\n tom\u0113r p\u0113t\u012bjumi liecina<\/a> ka, ja apst\u0101k\u013ci to ne\u013caus, vakara treni\u0146i miegam tom\u0113r b\u016bs izdev\u012bg\u0101ki nek\u0101 nek\u0101da sporta nodarbe. <\/p>\n Es ceru, ka \u0161is raksts ne tikai motiv\u0113s j\u016bs r\u016bp\u0113ties par savu miegu, bet ar\u012b pal\u012bdz\u0113s to \u012bstenot praks\u0113.<\/p>\n Varb\u016bt tev laiks iet gul\u0113t?<\/p>\n Un vair\u0101k praktisku un zin\u0101tniski pamatotu rakstu par vesel\u012bgu dz\u012bvesveidu un uzturu (piem\u0113ram, k\u0101 izveidot uztura pl\u0101nu<\/a> vai iev\u0113rot intermit\u0113jo\u0161u bado\u0161anos<\/a>) var atrast man\u0101 emu\u0101r\u0101 Uzturs ir at\u0161\u0137ir\u012bgs<\/a>.<\/p>\n L\u012bdz n\u0101kamajai reizei!<\/p>\n Agnijs<\/strong><\/p>\nPirmais solis:<\/em> S\u0101ciet gul\u0113t ilg\u0101k.<\/h3>\n
Miega tr\u016bkums. K\u0101da ir t\u0101 ietekme?<\/h2>\n
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T\u0101 saka: <\/em>"Manam \u0137ermenim pietiek ar maz\u0101k nek\u0101 7 stund\u0101m miega nakt\u012b."<\/h3>\n
T\u0101 saka:<\/em> "Ja es gul\u0113\u0161u ilg\u0101k, es izdar\u012b\u0161u maz\u0101k."<\/h3>\n
T\u0101 saka: <\/em>"Bet pasaul\u0113 ir daudz \u013coti veiksm\u012bgu cilv\u0113ku, kuri gu\u013c maz\u0101k nek\u0101 7 stundas nakt\u012b!"<\/h3>\n
T\u0101 saka: <\/em>"Man nav laika, apst\u0101k\u013ci ne\u013cauj gul\u0113t ilg\u0101k."<\/h3>\n
![\"\"](\"\/\/debesyla.lt\/wp-content\/uploads\/tcb_content_templates\/contentblock\/images\/Quotation_marks_image_03.png\" "\\"P\u0113di\u0146as_att\u0113ls_03\\"")
<\/span><\/p>\nK\u0101 nov\u0113rst miega tr\u016bkumu?<\/h2>\n
a) <\/em>Ned\u0113\u013cas nogal\u0113s gul\u0113t<\/h3>\n
b) <\/em>Snaudas un siestas<\/h3>\n
Otrais solis: <\/em>Uzlabo miega kvalit\u0101ti!<\/h2>\n
Ko dar\u012bt VAKAR\u0100 pirms aizmig\u0161anas?<\/h3>\n
1) <\/em>Pieturieties pie regul\u0101ra miega grafika.<\/h4>\n
2) <\/em>Izvairieties no zil\u0101s gaismas.<\/h4>\n
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3) <\/em>Gul\u0113t v\u0113s\u0101 + tum\u0161\u0101 + klus\u0101 istab\u0101.<\/h4>\n
Ko dar\u012bt no R\u012aTA p\u0113c piecel\u0161an\u0101s?<\/h3>\n
1)<\/em> Celies viegl\u0101 miega stadij\u0101.<\/h4>\n
2) <\/em>Ieg\u016bstiet dabisko gaismu.<\/h4>\n
3) <\/em>Dzeriet nedaudz \u016bdens.<\/h4>\n
Ko dar\u012bt DIEN\u0100, pirms vakara?<\/h3>\n
1) <\/em>Izvairieties no kofe\u012bna p\u0113cpusdien\u0101.<\/h4>\n
2) <\/em>Ieg\u016bstiet dabisko gaismu.<\/h4>\n
3)<\/em> Nodarbojies ar sportu.<\/h4>\n
![\"\"](\"https:\/\/debesyla.lt\/wp-content\/uploads\/2021\/03\/miego-infografikas.png\" "\\"miega")
<\/span><\/p>\nKad labi gu\u013c, viss ir lab\u0101k.<\/h2>\n