N\u00eb nj\u00eb koh\u00eb kur stresi, ekrani i telefonit dhe ritmet e \u00e7rregullta t\u00eb jet\u00ebs jan\u00eb b\u00ebr\u00eb pjes\u00eb e p\u00ebrditshm\u00ebris\u00eb son\u00eb, gjithnj\u00eb e m\u00eb shum\u00eb njer\u00ebz p\u00ebrballen me v\u00ebshtir\u00ebsi p\u00ebr t\u00eb fjetur.<\/p>\n
T\u00eb mos flesh mir\u00eb ndikon direkt n\u00eb humor, p\u00ebrqendrim, imunitet dhe energji. Por, lajmi i mir\u00eb \u00ebsht\u00eb se ka disa metoda t\u00eb thjeshta, natyrale dhe t\u00eb provuara q\u00eb mund t\u00eb ndihmojn\u00eb p\u00ebr ta sjell\u00eb gjumin m\u00eb shpejt<\/p>\n
Rregullo ambientin e dhom\u00ebs<\/p>\n
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Mund t\u00eb duket si nj\u00eb detaj i vog\u00ebl, por ndri\u00e7imi, temperatura dhe zhurmat kan\u00eb ndikim t\u00eb madh te cil\u00ebsia e gjumit. Sigurohu q\u00eb dhoma t\u00eb jet\u00eb e err\u00ebt, me nj\u00eb temperatur\u00eb t\u00eb fresk\u00ebt (rreth 18-20\u00b0C) dhe sa m\u00eb pak zhurm\u00eb.<\/p>\n
Shmang telefonin para gjumit<\/p>\n
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Ekrani i telefonit apo televizorit l\u00ebshon drit\u00eb blu, e cila ngat\u00ebrron trurin duke penguar prodhimin e melatonin\u00ebs \u2013 hormoni q\u00eb na ndihmon t\u00eb biem n\u00eb gjum\u00eb. P\u00ebrpiqu ta largosh telefonin t\u00eb pakt\u00ebn 30-60 minuta para se t\u00eb shtrihesh dhe z\u00ebvend\u00ebsoje at\u00eb koh\u00eb me nj\u00eb aktivitet m\u00eb qet\u00ebsues, si leximi i nj\u00eb libri fizik ose nj\u00eb bised\u00eb e k\u00ebndshme me familjar\u00ebt.<\/p>\n
B\u00ebj nj\u00eb dush t\u00eb ngroht\u00eb<\/p>\n
Nj\u00eb dush i ngroht\u00eb pak para gjumit ndihmon trupin t\u00eb relaksohet dhe t\u00eb kaloj\u00eb m\u00eb shpejt n\u00eb gjendje qet\u00ebsie. Ndihmon edhe n\u00eb uljen e temperatur\u00ebs s\u00eb trupit, gj\u00eb q\u00eb \u00ebsht\u00eb sinjal p\u00ebr trurin se \u00ebsht\u00eb koha p\u00ebr t\u00eb fjetur.<\/p>\n
P\u00ebrdor teknika t\u00eb frym\u00ebmarrjes<\/p>\n
Nj\u00eb nga teknikat m\u00eb t\u00eb thjeshta dhe efektive \u00ebsht\u00eb ajo e quajtur \u201c4-7-8\u201d: Merr frym\u00eb p\u00ebr 4 sekonda, mbaje p\u00ebr 7 dhe nxirre ngadal\u00eb p\u00ebr 8 sekonda. Kjo teknik\u00eb ndihmon n\u00eb uljen e ritmit t\u00eb zemr\u00ebs dhe qet\u00ebsimin e sistemit nervor. P\u00ebrs\u00ebrite p\u00ebr disa minuta dhe do t\u00eb ndjesh nj\u00eb ndryshim t\u00eb menj\u00ebhersh\u00ebm.<\/p>\n
Mos e detyro veten t\u00eb flesh<\/p>\n
N\u00ebse nuk t\u00eb z\u00eb gjumi pas 20-30 minutash q\u00eb ke q\u00ebndruar n\u00eb shtrat, mos q\u00ebndro duke u rrotulluar nervozisht. Ngrihu, shko n\u00eb nj\u00eb ambient t\u00eb qet\u00eb dhe b\u00ebj di\u00e7ka relaksuese \u2013 pa ekran. Kur ndjesh se po t\u00eb z\u00eb gjumi, kthehu n\u00eb shtrat.<\/p>\n
Mos konsumo kafein\u00eb pasdite<\/p>\n
N\u00ebse ke probleme me gjumin, kufizoje kafen vet\u00ebm n\u00eb or\u00ebt e paradites dhe provo \u00e7ajra relaksues si kamomil apo livando n\u00eb mbr\u00ebmje.<\/p>\n
Mbaj nj\u00eb rutin\u00eb t\u00eb p\u00ebrhershme gjumi<\/p>\n
Trupi yn\u00eb ka nj\u00eb or\u00eb t\u00eb brendshme (ritmi cirkadian), q\u00eb funksionon m\u00eb mir\u00eb kur ka nj\u00eb rutin\u00eb t\u00eb rregullt. P\u00ebrpiqu t\u00eb shkosh n\u00eb shtrat dhe t\u00eb zgjohesh n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do dit\u00eb, madje edhe n\u00eb fundjav\u00eb.<\/p>\n