Geresnis miegas. Patarimai

2022/10/25 98 Komentarai

Kokybiškas miegas = kokybiškas gyvenimas. Ar gyvenimo sėkmė ir laimė priklauso nuo to kur, kaip ir kiek laiko miegame? Egzistuoja bent šeši faktoriai, kurie gali nulemti jūsų naktinio poilsio kokybę. Kokie tai faktoriai ir kodėl jie mums tokie svarbūs?

 

1.      ATSIPALAIDAVIMAS

Prieš užmiegant būtina visiškai atsipalaiduoti, pamiršti nerimą keliančias problemas. Vietoj siaubo filmų ir veiksmo trilerių, geriau paskaitykit lengvą romaną, o geriausia pasiklausykite raminančios muzikos. Jeigu jus vis apninka negeros mintys, o gal genialiausi sumanymai (o jie dažnai gimsta naktį), užrašykit juos į slaptą knygelę, kad užmirštumėt ir ramiomis mintimis ir ramia širdimi grįžtumėte į lovą. Kitas būdas nusiraminti prieš užmiegant, tai laiko patikrinta meditacija.

 

2.      IDEALUS MIEGO RITMAS

Vidinis mūsų laikrodis diktuoja ir miego ritmą, kada eiti miegoti, kada keltis? Pasistenkite suderinti vidinį laikrodį taip, kad pabustumėt ir užmigtumėt tuo pat metu. Net ir savaitgalį pasistenkite susireguliuoti savo poilsio režimą.

 

3.      ŠVIESOS EFEKTAS

Šviesa mums gyvybiškai svarbi, tačiau be tamsos negalėtume užmigti. Užuolaidomis apsidangstome langus, išjungiam televizorius, kad šviesos mūsų nevargintų ir neklaidintų kankorėžinės liaukos, kuri gamina miego hormoną- melatoniną.

 

4.      JUDĖJIMAS

Judėjimas, tai progresas ir optimaliausias energijos išnaudojimo būdas. Kad vakare galėtumėt užmigti, dienos metus privalot išeikvoti visą sukauptą energiją. Rekomenduojama dienos metu pasivaikščioti ir kuo greitesniu tempu, ypatingai jeigu 8 valandas sėdite priešais kompiuterio ekraną. Taip pat likus bent 3 valandoms iki miego užsiimkite fizine veikla, pasimankštinkite, kad organizmas sulėtintų tempą ir pasiruoštų miegui.

 

5.      MITYBA

Visaverčiam gyvenimui ir kokybiškam miegui labai svarbi ir mityba. Po 19 valandos geriau nepersivalgyti, o geriausia visai nevalgyti. Po 19 valandos organizmas sunkiau virškina maistą. Prieš gulantis į lovą geriau išgerkite šilto pieno arba valerijono lašų, jeigu jus kakina nemiga.

 

6.      PERSIMIEGOJIMAS

Nei miego trūkumas, nei persimiegojimas nėra naudingas mūsų organizmui. Jei naktį sunkiai užmiegate, apie pietų miegą net negalvokite. Mes tikime mitu, jog persimiegojimas išspręs nemigos problemas. Miego trukmė nėra svarbiausia, svarbiau kaip giliai jūs miegate. Taigi pasakymas, jog savaitgalį išsimiegosite už visą savaitę, nėra teisingas.

 

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