12 sfaturi impotriva insomniei

February 11, 2014 Informatii utile  3,433 comentarii

Insomnia

Potrivit statisticilor, fiecare a treia persoana adulta sufera de insomnie, fie ca adoarme cu greutate, fie ca se trezeste la mijlocul noptii. Iata cum puteti scapa de aceasta “boala” foarte raspandita si neplacuta.

  • Nu mancati seara preparate foarte condimentate sau grase – acestea incarca stomacul si va tulbura metabolismul, producand o stare acuta de neliniste in corpul dumneavoastra.
  • Nu beti mai mult de doua pahare de vin sau bere inainte de culcare – chiar daca veti adormi relativ repede, va veti trezi dupa 4 – 5 ore. Cu alte cuvinte, alcoolul este doar un tranchilizant si, pe termen lung, devine un excitant nervos foarte periculos.
  • Faceti seara o baie calda, nu fierbinte, nu mai mult de 20 de minute; va actiona benefic asupra corpului dumneavoastra.
  • Nu folositi o saltea prea moale; cele mai rigide va protejeaza coloana vertebrala, chiar daca la inceput aveti impresia ca va incomodeaza.
  • Dormiti in cea mai linistita camera din apartament. Este suficient doar 40 de decibeli pentru a va trezi din somn.
  • Aaerisiti bine dormitorul. Daca in timpul noptii va e prea frig cu fereastra deschisa, aerisiti camera inainte de culcare, timp de 15 minute. Temperatura optima pentru dormit este de 17 – 21 grade C.
  • Seara beti o ceasca de ceai din plante medicinale.
  • In loc de ceai, puteti bea un pahar de lapte cu miere. Zaharul determina secretia serotoninei, supranumita si “substanta sonmului”.
  • Persoanle varstnice au nevoie de mai putine ore de somn decat tinerii. De aceea, daca aveti peste 70 de ani si suferiti de insomnie, culcati-va mai tarziu, pentru a nu va trezi in miez de noapte.
  • Desele treziri din timpul noptii se pot datora scaderii bruste a glicemiei. Un mar consumat inainte de a va spala pe dinti mentine constanta valoarea glicemiei.
  • Chiar daca va vine foarte greu, renuntati sa va mai uitati la televizor cand va aflati in pat. O carte poate fi un bun somnifer, insa imaginile de la televizor nu fac decat sa va oboseasca inainte de a adormi.
  • Somnul poate fi ademenit si prin antrenament. Culcati-va timp de o luna, mereu la aceeasi ora, preferabil cu opt ore inainte sa sune desteptatorul. Important este ca nici in week-end sa nu faceti exceptie de la aceasta regula.

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3433 comentarii la 12 sfaturi impotriva insomniei

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