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Šī mājas lapa ir veidota ar Latvijas un Šveices sadarbības programmas finansiālu atbalstu. Par mājas lapas saturu atbild Invalīdu un viņu draugu apvienība „Apeirons”

Cik stundas diennaktī jāguļ?

publicēts: 04.11.2017
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| autors: Gunārs Grabinskis
Ziņot par neatbilstošu saturu

“Euroaptieka” sadarbībā ar Rīgas Stradiņa universitātes docentu un ārstu homeopātu Dr.med. Normundu Limbu sniedz ieteikumus, kas palīdzēs ne tikai kārtīgi izgulēties, bet arī justies lieliski.

“Miegs galvenokārt nepieciešams smadzenēm, pirmkārt, smadzeņu garozai. Nepietiekams miega daudzums visvairāk ietekmē cilvēka garīgo spēju svarīgākos aspektus – inovatīvo domāšanu, spēku ātri orientēties mainīgā situācijā, paredzēt notikumu attīstību un secību utt. Ilgstošs miega deficīts ietelmēs arī fizisko veselību, vielmaiņu, sirds asinsvadu sistēmu,” norāda Normunds Limba.
Cik stundas diennaktī jāguļ?
Nereti dzirdēts maldīgs uzskats, ka naktī noteikti jāguļ vismaz 8 stindas, tomēr pētījumi liecina, ka vairumam pieaugušo pietiek ar 7 – 7,5 stundām nakts miega. Lai gan svarīgi kārtīgi izgulēties, noteikti nevajadzētu gulēt ilgāk nekā nepieciešams. Atvēlot sev pārmērīgi ilgu miega laiku, var ciest tā kvalitāte, miegs kļūst “caurs”. Par adekvātu miega ilgumu liecinās moža pašsajūta dienā.
Kā skaidro ārsts, nav noteikta laika, kas būtu piemērotāks gulēšanai. Vēlams, lai tas būtu diennakts tumšajā daļā, un tiek rekomentēts regulārs gulētiešanas un celšanās laiks, īpaši miega traucējumu gadījumos. Maiņu darbs ar neregulāru miega-nomoda ritmu var izraisīt miega traucējumus.
Miega hormons – kas tas ir?
Pat būtiskākais, kas nepieciešams mūsu pilnvērtīgam un sabalansētam miegam, ir melatonīns jeb miega hormons, ko mēdz saukt par mūsu miega sargu. Tieši melatonīns ir tas, kas palīdz mums iemigt, bet tā trūkums izraisa bezmiegu.
Ko darīt, kad ir grūti iemigt? Dr. Normunds Limba apgalvo, kaa melantonīnu var veicināt mājas apstākļos, ēdienkartē iekļaujot dažādus pārtikas produktus: “Vispopulārākais risinājums ir nervu nomierinošas tējas – vīgriežu ziedi un apiņu galviņas. Arī baldriāns palīdzēs iemigt, bet tas jālieto uzmanīgi, jo tā ir ļoti spēcīga miega tēja, tāpēc cilvēks var būt miegains arī nākamajā dienā. Ja neesat tēju cienītājs, noderēs arī silts piens – tas satur daudz kalcija, un tieši kalcija trūkums organismā var būt viens no bezmiega iemesliem. No ēdieniem iesaku mkaronus – tie nomierina un rada miegainību, jo tajos ir daudz ogļhidrātu, kas aktivizē miega hormona izdalīšanos. Arī auzas, kas ir dabīgs melatonīna avots, palīdzēs iemigt.”
No kā jāatsakās?
Bieži dzirdam kādu sakām, ka glāze vīna vai cita alkoholiskā dzēriena stiprina miegu. Vairumā gadījumu alkohols iedarbojas nomierinoši un veicina iemigšanu, taču lielākas devas var uzbudināt un to apgrūtināt. “Alkohols atstāj negatīvu ietekmi uz miega struktūru, notiek tās fragmentācija, respektīvi saīsinās lēnā miega dziļo fāžu un miegs kļūst nekvalitatīvāks. Lietot alkoholu, lai uzlabotu miega kvalitāti ir nepareizi,” skaidro ārsts. Tāpat guļamistabā nav vēlams turēt elektriskās ierīces – televizoru, datoru un ieslēgtus mobilos telefonus, kuri veido spēcīgu elektomagnētisko lauku un nelabvēlīgi ietekmē ne tikai miegu, bet arī veselību.
Dr. Normunds Limba uzsver, ka cilvēki, kuri ir apmierināti ar savu dzīvi kopumā – darbā un ģimenē, atrod laiku fiziskām aktivitātēm, dzīvo bez ieradumiem, kas var traucēt miegu, visbiežāk par miega kvalitāti nesūdzas. Biežāk miega traucējumi būs tiem , kuria ar šiem uzdevumiem netiek galā – stress ikdienā, darbā vai personīgajās attiecībās, neregulārs diennakts ritms un kaitīgi ieradumi.

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Call Stack
#TimeMemoryFunctionLocation
10.0001119788{main}( )../index.php:0
20.0001124996require( '/home/sniedzroku/public_html/index.php' )../index.php:4
30.0015272772Sitecontroller->show( )../index.php:43
40.02982665744require( '/home/sniedzroku/public_html/templates/public.php' )../CSitecontroller.php:62
50.03572895400Sitecontroller->sitecontent( )../public.php:105
60.03572895436Controller->show( )../CSitecontroller.php:67
70.03642896580require( '/home/sniedzroku/public_html/modules/writings/views/newsItem.php' )../CController.php:59
80.08534463076Sitecontroller->sitemenu( )../newsItem.php:101
90.08554479736modSitemenusCommentsSmall->load( )../CSitecontroller.php:77
100.09004597580modSitemenusCommentsSmall->getComments( )../commentsSmall.php:124
110.09014597872S( )../commentsSmall.php:145
120.09014597900mysql_escape_string ( )../functions.php:12

( ! ) Deprecated: mysql_escape_string(): This function is deprecated; use mysql_real_escape_string() instead. in /home/sniedzroku/public_html/kernel/functions.php on line 12
Call Stack
#TimeMemoryFunctionLocation
10.0001119788{main}( )../index.php:0
20.0001124996require( '/home/sniedzroku/public_html/index.php' )../index.php:4
30.0015272772Sitecontroller->show( )../index.php:43
40.02982665744require( '/home/sniedzroku/public_html/templates/public.php' )../CSitecontroller.php:62
50.03572895400Sitecontroller->sitecontent( )../public.php:105
60.03572895436Controller->show( )../CSitecontroller.php:67
70.03642896580require( '/home/sniedzroku/public_html/modules/writings/views/newsItem.php' )../CController.php:59
80.08534463076Sitecontroller->sitemenu( )../newsItem.php:101
90.08554479736modSitemenusCommentsSmall->load( )../CSitecontroller.php:77
100.09004597580modSitemenusCommentsSmall->getComments( )../commentsSmall.php:124
110.09024597860S( )../commentsSmall.php:147
120.09024597888mysql_escape_string ( )../functions.php:12
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( ! ) Warning: file_get_contents(http://twitter.com/statuses/user_timeline/apeirons.rss): failed to open stream: HTTP request failed! HTTP/1.0 404 Not Found in /home/sniedzroku/public_html/kernel/functions.php on line 625
Call Stack
#TimeMemoryFunctionLocation
10.0001119788{main}( )../index.php:0
20.0001124996require( '/home/sniedzroku/public_html/index.php' )../index.php:4
30.0015272772Sitecontroller->show( )../index.php:43
40.02982665744require( '/home/sniedzroku/public_html/templates/public.php' )../CSitecontroller.php:62
50.03572895400Sitecontroller->sitecontent( )../public.php:105
60.03572895436Controller->show( )../CSitecontroller.php:67
70.03642896580require( '/home/sniedzroku/public_html/modules/writings/views/newsItem.php' )../CController.php:59
80.09154628400Sitecontroller->sitemenu( )../newsItem.php:108
90.09174633616modSitemenusTwitter->load( )../CSitecontroller.php:77
100.09174634120fetch_tweets( )../twitter.php:5
110.09174634700file_get_contents ( )../functions.php:625