Sužinokite daugiau apie miegą

2022/10/25 75 Komentarai

Ko dar nežinojote apie miegą?

 

5 klausimai psichologui ir miego tyrinėtojui Centrinio Gegensburgo

Universiteto Prof. Dr. Jurgen Zulley:

 

Prof. Dr. Zulley, kiek valandų rekomenduojate miegoti nakties metu?

Statistiniai skaičiavimai rodo, jog idealiausia miego trukmė yra 7 valandos ( +/- 2 valandos). Visi esam skirtingi, vieni miegam ilgiau, kiti trumpiau. Jei vieniems užtenka 5 valandų, kitiems gali neužtekti ir 10-ies. Priklausomai nuo mūsų amžiaus keičiasi ir miego trukmės poreikis. Vyresni žmonės paprastai miega trumpiau nei vaikai. Atlikome eksperimentą, kurio metu dalyviams buvo leista miegoti tiek, keik jiems norisi. Koks buvo rezultatas? Po 4 savaičių visi eksperimento dalyviai miegojo vidutiniškiai 7 valandas. Taigi 7-ių valandų trukmės miegas yra optimaliausias ir natūraliausias, arba idealiausiai prisiderinantis prie mūsų organizmo ritmo.

 

Ar miegas prieš vidurnaktį yra sveikiausias?

Pasak miego mokslininkų, biologinis miego vidurnaktis yra tarp 3 ir 4 valandos nakties. Užmigti iki šio biologinio vidurnakčio itin svarbu, nes mūsų gilus miegas trunka apie 4-5 valandas. Jei užmigsite vėliau, iki suskambant žadintuvui galit ir nesuspėti giliai įmigti.

 

Ar miegas dienos metu naudingas?

Taip. Mes rekomenduojame bet 10-ies minučių popiečio miegą. Bet jeigu miegate visą valandą, tai gali net neigiamai paveikti jūsų naktinį poilsį. Vis tik yra ir išimčių, Jei naktį planuojate nemiegoti, tai bent dieną kokybiškai pailsėkite.

 

Kokiais būdais galima išspręsti miego sutrikimų problemą?

Pagrindinė nemigos priežastis– stresas ir nereguliarus miegas. Giliam miegui reikia visiško atsipalaidavimo. Užbaikite darbus ir bent 30 min prieš miega apie nieką negalvokit. Rami muzika, knyga ir kiti relaksacijos pratimai bei prieblanda miegamajame, padės pamažu nugrimzti į sapnus. Televizoriaus žiūrėjimas ir darbas lovoje nėra pats geriausias užsiėmimas.

 

Kodėl nepatartina valgyti sunkaus maisto prieš miegą?

Kad soti vakarienė būtų visikai suvirškinta, organizmas turi veikti visu pajėgumu, o kaip žinoma, po 19 valandos, jis pamažu ruošiasi poilsio rėžimui. Likus 4 valandoms iki miego nepatartina valgyti riebaus ir sunkaus maisto. Sunkus maistas tarsi akmuo skrandyje, neleidžia naktį ramiai miegoti ir iššaukia blogus sapnus. Aš rekomenduoju prieš miegą suvalgyti šilto, bet lengvo maisto, kuriame yra angliavandenių. Idealiausias gėrimas prieš miegą, tai šiltas pienas su medumi. Piene yra miegą skatinančios medžiagos- triptofano.

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