{"id":462056,"date":"2024-02-09T15:45:56","date_gmt":"2024-02-09T13:45:56","guid":{"rendered":"https:\/\/sleepwellbed.com\/?p=462056"},"modified":"2024-02-09T15:45:56","modified_gmt":"2024-02-09T13:45:56","slug":"7-zenklai-kad-jums-truksta-miego","status":"publish","type":"post","link":"https:\/\/sleepwellbed.com\/lt\/7-zenklai-kad-jums-truksta-miego\/","title":{"rendered":"7 \u017eenklai, kad jums tr\u016bksta miego"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column]<div id=\"ultimate-heading-912869f5b6f437e9e\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-912869f5b6f437e9e uvc-5644  uvc-heading-default-font-sizes\" data-hspacer=\"no_spacer\"  data-halign=\"center\" style=\"text-align:center\"><div class=\"uvc-heading-spacer no_spacer\" style=\"top\"><\/div><div class=\"uvc-main-heading ult-responsive\"  data-ultimate-target='.uvc-heading.ultimate-heading-912869f5b6f437e9e h1'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h1 style=\"--font-weight:theme;\">7 \u017eenklai, kad jums tr\u016bksta miego<\/h1><\/div><\/div>[vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column]<style type=\"text\/css\" data-type=\"the7_shortcodes-inline-css\">.shortcode-single-image-wrap.shortcode-single-image-16ac2047e1121e7fcdfa74d1cda2a314.enable-bg-rollover .rollover i,\n.shortcode-single-image-wrap.shortcode-single-image-16ac2047e1121e7fcdfa74d1cda2a314.enable-bg-rollover .rollover-video i {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.shortcode-single-image-wrap.shortcode-single-image-16ac2047e1121e7fcdfa74d1cda2a314 .rollover-icon {\n  font-size: 32px;\n  color: #ffffff;\n  min-width: 44px;\n  min-height: 44px;\n  line-height: 44px;\n  border-radius: 100px;\n  border-style: solid;\n  border-width: 0px;\n}\n.dt-icon-bg-on.shortcode-single-image-wrap.shortcode-single-image-16ac2047e1121e7fcdfa74d1cda2a314 .rollover-icon {\n  background: rgba(255,255,255,0.3);\n  box-shadow: none;\n}<\/style><div class=\"shortcode-single-image-wrap shortcode-single-image-16ac2047e1121e7fcdfa74d1cda2a314 alignnone  enable-bg-rollover dt-icon-bg-off\" style=\"margin-top:0px; margin-bottom:0px; margin-left:0px; margin-right:0px; width:1000px;\"><div class=\"shortcode-single-image\"><div class=\"fancy-media-wrap\" style=\"\"><img loading=\"lazy\" decoding=\"async\" class=\"preload-me aspect\" src=\"https:\/\/sleepwellbed.com\/wp-content\/uploads\/2024\/01\/shutterstock_2142729487-scaled-1000x666.jpg\" srcset=\"https:\/\/sleepwellbed.com\/wp-content\/uploads\/2024\/01\/shutterstock_2142729487-scaled-1000x666.jpg 1000w, https:\/\/sleepwellbed.com\/wp-content\/uploads\/2024\/01\/shutterstock_2142729487-scaled-2000x1332.jpg 2000w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" width=\"1000\" height=\"666\"  data-dt-location=\"https:\/\/sleepwellbed.com\/lt\/7-ullatavat-marki-et-sa-vajad-rohkem-und\/tiredbusinesswomansleepyandboredfromsittingata\/\" style=\"--ratio: 1000 \/ 666;\" alt=\"\" \/><\/div><\/div><\/div>[vc_empty_space height=&#8221;64&#8243;][vc_column_text]<strong>Ar gerai i\u0161simiegate kasnakt? Spar\u010diame \u0161iandienos pasaulyje da\u017enai kokybi\u0161kas miegas lieka \u201eu\u017e borto\u201c. Nors tikrai visi linksime galvas, kad suvokiame, kiek jis svarbus ir, kad be kokybi\u0161ko poilsio toliau ne \u017eingsnio \u012f kokybi\u0161k\u0105 dien\u0105, bet visgi pamir\u0161tame, b\u0117game ir nepastebime svarbi\u0173 \u017eenkl\u0173, kurie jau \u012fsp\u0117ja, \u0161aukia, kad \u017emogau, stabdyk! Eik miegot! Skaitykite ir atpa\u017einkite \u0161iuos \u017eenklus savo gyvenime kuo anks\u010diau, reaguokite \u012f juos. Tai svarbu.<\/strong><\/p>\n<p><strong>\u00a0<\/strong>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>1. Trok\u0161tate greito maisto ir kit\u0173 nesveik\u0173 dalyk\u0173<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Ar \u017einojote, kad miego tr\u016bkumas lemia nesveikos mitybos pasirinkim\u0105? Miego stokojantis k\u016bnas trok\u0161ta greitos energijos kaloringo ir angliavandeni\u0173 turin\u010dio maisto pavidalu, pavyzd\u017eiui, \u0161okolado ar picos. Be to, miego stygius sutrikdo apetit\u0105 reguliuojan\u010di\u0173 hormon\u0173 veikl\u0105, imate jausti nuolatin\u012f alkio jausm\u0105. Atid\u017eiai steb\u0117kite savo apetito ir mitybos \u012fpro\u010di\u0173 poky\u010dius, taip turite galimyb\u0119 pa\u017einti ir \u012fvertinti savo miego balanso situacij\u0105- kitaip sakant, susim\u0105styti, ar pakankamai ilsit\u0117s.<\/p>\n<p>Po ilgos dienos organizmas privalo atsigauti. Kuomet tr\u016bksta miego, k\u016bnas sukuria energijos tr\u016bkum\u0105 kompensuojant\u012f elges\u012f, pavyzd\u017eiui, potrauk\u012f u\u017ekand\u017eiauti vakare. Tad ilgalaikis miego stygius gali sukelti mitybos problem\u0173, toki\u0173 kaip diabetas ar nutukimas. Jei visgi j\u016bs\u0173 situacija neleid\u017eia pamiegoti kelet\u0105 valand\u0173, b\u016btinai rinkit\u0117s sveik\u0105, skaidulomis praturtint\u0105 maist\u0105 kaip ko\u0161\u0117s ar vaisiai, bet jokiu b\u016bdu ne greit\u0105 maist\u0105 ar saldumynus.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>2. I\u0161davik\u0117s akys ir oda<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Pasteb\u0117jote bly\u0161ki\u0105 ir papilk\u0117jusi\u0105 veido odos spalv\u0105, patinusias akis ar tamsius ratilus po akimis? Miegate per ma\u017eai. J\u016bs\u0173 organizmui svarbi\u0173 baltym\u0173, toki\u0173 kaip kolagenas ir elastinas, produkcijos ratas turi savo tvarkara\u0161t\u012f ir jis turi trukti tam tikr\u0105 laik\u0105, tad jei pilnas biologinis ciklas ne\u012fvyksta &#8211; prarandate odos \u0161vyt\u0117jim\u0105, lygum\u0105 ir stangrum\u0105.<\/p>\n<p>Nuolat tr\u016bkstant miego, stabdomas naktinis odos atnaujinimo procesas, tai savo ruo\u017etu pagreitina sen\u0117jimo ir bendro nuovargio po\u017eymi\u0173 atsiradim\u0105 veide. Jeigu \u0161ie dalykai jums r\u016bpi, teikite pirmenyb\u0119 gro\u017eio miegui, prie\u0161 tai gerai palepin\u0119 od\u0105 dr\u0117kinamuoju kremu.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>3. Kur mano raktai?! O kur pinigin\u0117?<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Viena svarbiausi\u0173 miego funkcij\u0173 \u2013 leisti smegenims apdoroti, \u012ftvirtinti ir saugoti dienos prisiminimus. Kuomet miegame nepakankamai, informacija nesp\u0117ja \u201esuvaik\u0161\u010dioti po atminties stal\u010diukus\u201c ir mes pras\u010diau atsimename, pamir\u0161tame daugel\u012f dalyk\u0173. Suprast\u0117jusi atmintis, da\u017enas u\u017emar\u0161umas ilg\u0105 laik\u0105 gali b\u016bti \u017eenklas, kad jums reikia daugiau miego. Jei galimyb\u0117s pamiegoti \u010dia ir dabar n\u0117ra, naudokite kalendoriaus u\u017era\u0161\u0173 knygel\u0119 arba telefono priminimus.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>4. Nerangumas<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Jei nuolat u\u017ekli\u016bnate, atsitrenkiate \u012f daiktus ar ilgiau u\u017etrunkate ties kasdien\u0117mis rutinin\u0117mis u\u017eduotimis &#8211; tai gali b\u016bti rodiklis, kad jums tr\u016bksta miego. Nuovargis ma\u017eina reakcijos laik\u0105 ir prastina motorik\u0105, o tai itin pavojinga vairuojant automobil\u012f ar dirbant su ma\u0161inomis. Jei jau\u010diat\u0117s ne\u012fprastai apsiblaus\u0119s, padarykite sau paslaug\u0105- raskite galimyb\u0119 papildomai nusn\u016bsti bent pusvaland\u012f, kad atkurtum\u0117te energijos lyg\u012f ir u\u017etikrintum\u0117te ger\u0105 bendr\u0105 savijaut\u0105. Labai svarbu, kad niekada neu\u017esiimtum\u0117te tikslumo ir d\u0117mesio reikalaujan\u010dia veikla, kuomet esate pavarg\u0119s, nes tyrimais \u012frodyta, kad nei\u0161simiegoj\u0119s vairuotojas kelyje yra toks pat pavojingas kaip ir neblaivus.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>5. Nuotaika it amerikieti\u0161ki kalneliai<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Nors kai kurie kasdieniai nuotaik\u0173 svyravimai yra normal\u016bs, visgi nuolatinis dirglumas, nerimas ar depresija gali b\u016bti susij\u0119 su nepakankamu miegu. Miego tr\u016bkumas kenkia smegen\u0173 streso valdymui ir nuotaikos reguliavimui, ypa\u010d kuomet n\u0117ra REM miego, kuris yra b\u016btinas emociniam atsigavimui. \u0160i miego faz\u0117 paprastai vyksta m\u016bs\u0173 miego ciklo pabaigoje, tad b\u016btina kiekvien\u0105 nakt\u012f i\u0161miegoti tinkam\u0105 valand\u0173 skai\u010di\u0173, kad miego metu \u012fvykt\u0173 visi reikalingi procesai, tame tarpe ir REM miego faz\u0117.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>6. Nepaai\u0161kinami k\u016bno skausmai<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Nepaai\u0161kinami skausmai, kurie yra juntami be intensyvaus fizinio kr\u016bvio, taip pat gali b\u016bti nepakankamo miego po\u017eymis. Non-REM miegas yra gyvybi\u0161kai svarbus kasdieniams organizmo gijimo procesams, jis prisideda prie bendros fizin\u0117s sveikatos. Atkreipkite d\u0117mes\u012f ir \u012f miego kokyb\u0119: susikurkite sau tinkam\u0105 aplink\u0105 poilsiui, \u012fskaitant kokybi\u0161k\u0105 \u010diu\u017ein\u012f ir pagalv\u0119. Jei k\u016bno skausmas t\u0119siasi ir pager\u0117jus miegui, b\u016btinai kreipkit\u0117s \u012f gydytoj\u0105.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3>7. Da\u017enos ligos<\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Miegas yra vienas esmini\u0173 funkcionuojan\u010dios imunin\u0117s sistemos rams\u010di\u0173. Kuomet ilsim\u0117s nepakankamai, organizme suma\u017e\u0117ja imunitet\u0105 stiprinan\u010di\u0173 baltym\u0173 i\u0161siskyrimas &#8211; tampame imlesni ligoms. B\u016bkite d\u0117mesingi &#8211; da\u017enas per\u0161alimas gali b\u016bti \u017eenklas, kad nepakankamai miegate. Nors sveika mityba ir mank\u0161ta prisideda prie imuniteto stiprinimo, jie negali visi\u0161kai kompensuoti miego tr\u016bkumo padarini\u0173 organizmui.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][vc_column_text]<strong>\u201eSleepwell\u201c lovos u\u017etikrins sald\u0173 ir gaiv\u0173 mieg\u0105 kiekvien\u0105 nakt\u012f. Per\u017ei\u016br\u0117kite m\u016bs\u0173 gaminius\u00a0<a href=\"https:\/\/sleepwellbed.com\/lt\/produktai\/\"><u>\u010dia<\/u>.<\/a>\u00a0Jei turite klausim\u0173, \u012f kuriuos \u0161iame \u012fra\u0161e neatsakyta, nedvejodami susisiekite su mumis per \u00a0<a href=\"https:\/\/www.facebook.com\/HildingAndersLietuva\" target=\"_blank\" rel=\"noopener\">Hilding Anders- Lietuva Facebook paskyroje<\/a>.<\/strong>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][vc_column_text]Ar gerai i\u0161simiegate kasnakt? Spar\u010diame \u0161iandienos pasaulyje da\u017enai kokybi\u0161kas miegas lieka \u201eu\u017e borto\u201c. Nors tikrai visi linksime galvas, kad suvokiame, kiek jis svarbus ir, kad be kokybi\u0161ko poilsio toliau ne \u017eingsnio \u012f kokybi\u0161k\u0105 dien\u0105, bet visgi pamir\u0161tame, b\u0117game ir nepastebime svarbi\u0173 \u017eenkl\u0173, kurie jau \u012fsp\u0117ja, \u0161aukia, kad \u017emogau, stabdyk! Eik miegot! Skaitykite ir&hellip;<\/p>\n","protected":false},"author":17,"featured_media":461954,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1183],"tags":[],"class_list":["post-462056","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-patarimai","category-1183","description-off"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>7 \u017eenklai, kad jums tr\u016bksta miego - Sleepwell<\/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:\/\/sleepwellbed.com\/lt\/7-zenklai-kad-jums-truksta-miego\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 \u017eenklai, kad jums tr\u016bksta miego - Sleepwell\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][vc_column_text]Ar gerai i\u0161simiegate kasnakt? Spar\u010diame \u0161iandienos pasaulyje da\u017enai kokybi\u0161kas miegas lieka \u201eu\u017e borto\u201c. Nors tikrai visi linksime galvas, kad suvokiame, kiek jis svarbus ir, kad be kokybi\u0161ko poilsio toliau ne \u017eingsnio \u012f kokybi\u0161k\u0105 dien\u0105, bet visgi pamir\u0161tame, b\u0117game ir nepastebime svarbi\u0173 \u017eenkl\u0173, kurie jau \u012fsp\u0117ja, \u0161aukia, kad \u017emogau, stabdyk! Eik miegot! 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