{"id":910,"date":"2018-05-08T14:49:19","date_gmt":"2018-05-08T12:49:19","guid":{"rendered":"http:\/\/mederelab.pl\/?p=910"},"modified":"2018-06-04T14:05:06","modified_gmt":"2018-06-04T12:05:06","slug":"jak-sobie-poscielic-zeby-sie-wyspac","status":"publish","type":"post","link":"https:\/\/mederelab.pl\/en\/blog\/jak-sobie-poscielic-zeby-sie-wyspac\/","title":{"rendered":"Jak sobie po\u015bcieli\u0107, \u017ceby si\u0119 wyspa\u0107?"},"content":{"rendered":"<p style=\"text-align: justify;\">Nasze babcie mawia\u0142y, \u017ce sen to najlepsze lekarstwo. \u0141atwo powiedzie\u0107, czasem trudniej \u2026 zasn\u0105\u0107. Marzysz o tym, \u017ceby porz\u0105dnie si\u0119 wyspa\u0107, ale masz z tym problem?<\/p>\n<p style=\"text-align: justify;\">Sen. Jak bardzo go potrzebujemy, wie chyba ka\u017cdy z nas. Odpowiednia ilo\u015b\u0107 przespanych w nocy godzin, nie tylko korzystnie wp\u0142ywa na nasze zdrowie i samopoczucie, ale tak\u017ce zwi\u0119ksza produktywno\u015b\u0107, podnosi poziom szcz\u0119\u015bcia i pobudza kreatywno\u015b\u0107. Najlepszy jako\u015bciowo sen przypada mi\u0119dzy godzina 23:00 a 01:00 w nocy, dlatego powinni\u015bmy k\u0142a\u015b\u0107 si\u0119 spa\u0107 mi\u0119dzy 21:00 a 22:00 by o 23:00 ju\u017c spa\u0107.<\/p>\n<p style=\"text-align: justify;\">Wed\u0142ug naszego cyklu (zegara biologicznego) najlepsza pora na pobudk\u0119 to najp\u00f3\u017aniej przed 6 rano. Gdy prze\u015bpimy t\u0119 godzin\u0119 b\u0119dzie nam znacznie trudniej wsta\u0107 i rozpocz\u0105\u0107 aktywny dzie\u0144.<br \/>\nPo co w\u0142a\u015bciwie potrzebny jest sen?<\/p>\n<p style=\"text-align: justify;\">To co oczywiste, czyli spowodowane brakiem snu rozdra\u017cnienie, zm\u0119czenie, obni\u017cona aktywno\u015b\u0107, to nie wszystko. W czasie snu m\u00f3zg oczyszcza si\u0119 z toksyn nagromadzonych w ci\u0105gu dnia. Brak snu powoduje natomiast zmiany biochemiczne, kt\u00f3re mog\u0105 przyczyni\u0107 si\u0119 do zwi\u0119kszenia uczucia g\u0142odu, a co za tym idzie \u2013 tycia. Dobry sen wspomaga nas r\u00f3wnie\u017c w walce ze stresem.<\/p>\n<p style=\"text-align: justify;\">Co mo\u017cemy zrobi\u0107, \u017ceby si\u0119 wyspa\u0107?<br \/>\nDo dobrego snu nale\u017cy podej\u015b\u0107 zadaniowo i dobrze si\u0119 przygotowa\u0107:<br \/>\n\u2022 Nie pij kawy p\u00f3\u017anym popo\u0142udniem. Alkoholu r\u00f3wnie\u017c nie pij!<br \/>\n\u2022 Zjedz lekk\u0105 kolacj\u0119 najp\u00f3\u017aniej 2-3 godziny przed po\u0142o\u017ceniem si\u0119 do \u0142\u00f3\u017cka.<br \/>\n\u2022 Skup si\u0119 na wyciszeniu i odpr\u0119\u017ceniu ju\u017c ok. godziny 20:00. Zapal \u015bwiec\u0119 lub przyga\u015b \u015bwiat\u0142o.<br \/>\n\u2022 Nie ogl\u0105daj pobudzaj\u0105cych film\u00f3w, lepiej w\u0142\u0105cz relaksuj\u0105c\u0105 muzyk\u0119.<br \/>\n\u2022 Przed snem we\u017a ciep\u0142\u0105 k\u0105piel lub prysznic.<br \/>\n\u2022 Wybierz si\u0119 na kr\u00f3tki spacer.<br \/>\n\u2022 Wycisz telefon, najlepiej wynie\u015b go do innego pokoju. W miar\u0119 mo\u017cliwo\u015bci usu\u0144 z sypialni wszelk\u0105 elektronik\u0119.<br \/>\n\u2022 Poczytaj lekk\u0105, odpr\u0119\u017caj\u0105c\u0105 ksi\u0105\u017ck\u0119.<br \/>\n\u2022 Wywietrz dobrze sypialni\u0119, w miar\u0119 mo\u017cliwo\u015bci \u015bpij przy otwartym oknie (idealna temperatura podczas snu to 18-19 stopni C)<br \/>\n\u2022 Wieczorem no\u015b wygodne ubranie<br \/>\n\u2022 Spr\u00f3buj medytacji i pod \u017cadnym pozorem nie zamartwiaj si\u0119 w \u0142\u00f3\u017cku. Nie przypominaj sobie negatywnych zdarze\u0144, kt\u00f3re spotka\u0142y ci\u0119 w ci\u0105gu dnia.<\/p>\n<p style=\"text-align: justify;\">Warto wypracowa\u0107 sobie sta\u0142e rytua\u0142y, kt\u00f3re b\u0119dziemy powtarza\u0107 codziennie. Dok\u0142adnie tak, jak robimy to w przypadku ma\u0142ych dzieci. W ten spos\u00f3b nasze cia\u0142o nauczy si\u0119 tego, \u017ce czas ju\u017c zwolni\u0107, wyciszy\u0107 i przygotowa\u0107 do snu. Nie oczekujmy, \u017ce stanie si\u0119 to od razu. Dajmy organizmowi czas na przyzwyczajenie si\u0119 do nowej sytuacji.<br \/>\nJe\u015bli jednak mimo wyeliminowania b\u0142\u0119d\u00f3w, nadal mamy problem z zasypianiem, warto wybra\u0107 si\u0119 do lekarza. Dobry sen to nie tylko \u017ar\u00f3d\u0142o energii na ca\u0142y kolejny dzie\u0144, ale podstawa emocjonalnego zdrowia.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nasze babcie mawia\u0142y, \u017ce sen to najlepsze lekarstwo. \u0141atwo powiedzie\u0107, czasem trudniej \u2026 zasn\u0105\u0107. Marzysz o tym,&hellip;<\/p>\n","protected":false},"author":2,"featured_media":909,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-910","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artykuly"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak sobie po\u015bcieli\u0107, \u017ceby si\u0119 wyspa\u0107? - Mederelab en<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mederelab.pl\/en\/blog\/jak-sobie-poscielic-zeby-sie-wyspac\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak sobie po\u015bcieli\u0107, \u017ceby si\u0119 wyspa\u0107? - Mederelab en\" \/>\n<meta property=\"og:description\" content=\"Nasze babcie mawia\u0142y, \u017ce sen to najlepsze lekarstwo. \u0141atwo powiedzie\u0107, czasem trudniej \u2026 zasn\u0105\u0107. 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