{"id":520523,"date":"2025-01-16T11:50:25","date_gmt":"2025-01-16T09:50:25","guid":{"rendered":"https:\/\/sleepwellbed.com\/?p=520523"},"modified":"2025-01-16T11:50:25","modified_gmt":"2025-01-16T09:50:25","slug":"kaip-geriau-jaustis-tamsiuoju-ryto-metu","status":"publish","type":"post","link":"https:\/\/sleepwellbed.com\/lt\/kaip-geriau-jaustis-tamsiuoju-ryto-metu\/","title":{"rendered":"Kaip geriau jaustis tamsiuoju ryto metu?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\" id=\"wpb-content-root\"><p>[vc_row][vc_column]<div id=\"ultimate-heading-12576addac98d9ebd\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-12576addac98d9ebd uvc-8254  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-12576addac98d9ebd h1'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h1 style=\"--font-weight:theme;\">Kaip geriau jaustis tamsiuoju ryto metu? <\/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-d13ae86943be4017a863a5b4b1407ffe.enable-bg-rollover .rollover i,\n.shortcode-single-image-wrap.shortcode-single-image-d13ae86943be4017a863a5b4b1407ffe.enable-bg-rollover .rollover-video i {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.shortcode-single-image-wrap.shortcode-single-image-d13ae86943be4017a863a5b4b1407ffe .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-d13ae86943be4017a863a5b4b1407ffe .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-d13ae86943be4017a863a5b4b1407ffe 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\/10\/shutterstock_1740238448-scaled-1000x666.jpg\" srcset=\"https:\/\/sleepwellbed.com\/wp-content\/uploads\/2024\/10\/shutterstock_1740238448-scaled-1000x666.jpg 1000w, https:\/\/sleepwellbed.com\/wp-content\/uploads\/2024\/10\/shutterstock_1740238448-scaled-2000x1332.jpg 2000w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" width=\"1000\" height=\"666\"  data-dt-location=\"https:\/\/sleepwellbed.com\/lt\/kuidas-end-pimedatel-hommikutel-paremini-tunda\/wideangleportraitofcurly-hairedyoungwomanlyinginbed\/\" style=\"--ratio: 1000 \/ 666;\" alt=\"\" \/><\/div><\/div><\/div>[vc_empty_space height=&#8221;64&#8243;][vc_column_text css=&#8221;&#8221;]<strong>Tams\u016bs pary\u010diai, ypa\u010d pasibaigus vasarai, daro didel\u0119 \u012ftak\u0105 m\u016bs\u0173 biologiniam laikrod\u017eiui, miego ir budrumo ciklams ir bendrai nuotaikai. Ryto \u0161viesos netekimas sutrikdo m\u016bs\u0173 cirkadin\u012f ritm\u0105, kuris, reguliuojant mieg\u0105 ir budrum\u0105, labai priklauso nuo nat\u016bralios \u0161viesos. <\/strong>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><strong>Biologinis tamsi\u0173 ryt\u0173 poveikis <\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text css=&#8221;&#8221;]M\u016bs\u0173 vidinis laikrodis, arba cirkadinis ritmas, yra tiksliai suderintas pagal nat\u016bral\u0173j\u012f \u0161viesos cikl\u0105. Ryto \u0161viesa slopina melatonino, hormono, atsakingo u\u017e mieguistum\u0105, gamyb\u0105 ir didina kortizolio kiek\u012f, kuris padeda mus pa\u017eadinti ryte. Ta\u010diau baigiantis vasaros sezonui rytin\u0117s \u0161viesos tr\u016bkumas gali sutrikdyti \u0161\u012f nat\u016bral\u0173 proces\u0105, tod\u0117l atsibud\u0119 jau\u010diam\u0117s mieguisti ir pavarg\u0119.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><strong>Emocinis ir fizinis poveikis <\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text css=&#8221;&#8221;]\u0160viesos tr\u016bkumas gali sukelti sezonin\u012f afektin\u012f sutrikim\u0105 (SAD), kuriam b\u016bdingi tokie simptomai kaip nuolatin\u0117 bloga nuotaika, padid\u0117j\u0119s apetitas (ypa\u010d angliavandeni\u0173 turintiems produktams) ir energijos tr\u016bkumas. \u0160is nuotaikos sutrikimas glaud\u017eiai susij\u0119s su suma\u017e\u0117jusiu saul\u0117s \u0161viesos kiekiu, kuris turi \u012ftakos serotonino gamybai. Ta\u010diau serotoninas yra neuromediatorius, atliekantis svarb\u0173 vaidmen\u012f nuotaikai, gerai savijautai ir miego pusiausvyrai palaikyti.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><strong>Patarimai, kaip geriau jaustis tamsiuoju ryto metu <\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text css=&#8221;&#8221;]<\/p>\n<ol>\n<li>Dirbtin\u0117 \u0161viesa: dienos \u0161viesos lemput\u0117s, parduodamos did\u017eiosiose elektronikos parduotuv\u0117se, gali su\u0161velninti saul\u0117s \u0161viesos tr\u016bkum\u0105. \u0160ie prietaisai imituoja saul\u0117s \u0161vies\u0105, suteikdami \u0161viesos, reikalingos cirkadiniams ritmams reguliuoti, ir taip padeda nat\u016braliau pabusti.<\/li>\n<li>\u00a0Stabilus miego grafikas: reguliaraus miego grafiko laikymasis taip pat padeda stabilizuoti vidin\u012f laikrod\u012f ir lengviau atsibusti ryte, net kai lauke tamsu.<\/li>\n<li>\u00a0Rytin\u0117 mank\u0161ta: u\u017esi\u0117mimas fizine veikla vos tik pabudus gali pad\u0117ti pagerinti nuotaik\u0105 ir pakelti energijos lyg\u012f, o tai gali pad\u0117ti atsikratyti mieguistumo, kuris da\u017enai lydi tams\u0173 ryt\u0105.<\/li>\n<li>\u00a0Mitybos koregavimas: mityba, kurioje gausu vitamino D, omega-3 riebal\u0173 r\u016bg\u0161\u010di\u0173 ir triptofano, gali pad\u0117ti pagerinti nuotaik\u0105 ir suteikti papildomos energijos. \u0160ios med\u017eiagos i\u0161ties svarbios m\u0117nesiais, kai gaunamas ribotas saul\u0117s \u0161viesos kiekis.<\/li>\n<li>\u00a0Profesionali pagalba: jei SAD simptomai i\u0161lieka, gali prireikti kreiptis \u012f sveikatos prie\u017ei\u016bros specialist\u0105. Toks gydymas, kaip kognityvin\u0117 elgesio terapija arba antidepresantai, gali pad\u0117ti \u012fveikti SAD.<\/li>\n<\/ol>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]<\/p>\n<h3><strong>Rytin\u0117 rutina <\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text css=&#8221;&#8221;]<\/p>\n<ol start=\"6\">\n<li>Susikurkite rytin\u012f ritual\u0105: susikurkite rytin\u0119 rutin\u0105, \u012f kuri\u0105 \u012feit\u0173 tokia veikla kaip meditacija, dienora\u0161\u010dio ra\u0161ymas ar neskub\u016bs pusry\u010diai, kad dien\u0105 prad\u0117tum\u0117te teigiamai nusiteik\u0119.<\/li>\n<li>\u00a0Stimuliuojantys kvapai: aromaterapija su stimuliuojan\u010diais kvapais, tokiais kaip pipirm\u0117t\u0117s, eukaliptai ar citrusiniai vaisiai, gali pad\u0117ti i\u0161sklaidyti smegen\u0173 r\u016bk\u0105 ir atgaivinti poj\u016b\u010dius.<\/li>\n<li>\u00a0Suplanuokite savo dien\u0105: skirdami laiko dienos veiklai suplanuoti, lengviau rasite tiksl\u0105 ir krypt\u012f, taip pad\u0117dami sau \u012fveikti betiksli\u0161kumo jausm\u0105, kuris lengvai kyla tamsiaisiais rytais.<\/li>\n<li>\u00a0U\u017eimkite veikla savo prot\u0105: prad\u0117kite dien\u0105 protine veikla, pavyzd\u017eiui, spr\u0119sdami kry\u017eia\u017eod\u017eius ar skaitydami, kad i\u0161judintum\u0117te kognityvines savo smegen\u0173 funkcijas.<\/li>\n<li>\u00a0Socialinis bendravimas: pasistenkite \u012f rytin\u0119 veikl\u0105 \u012ftraukti socialin\u012f bendravim\u0105, nesvarbu, ar tai b\u016bt\u0173 trumpas pokalbis su \u0161eimos nariu, skambutis draugui ar pokalbis su kolegomis. Tai taip pat padeda pakelti nuotaik\u0105 ir palaikyti poj\u016b\u010di\u0173 a\u0161trum\u0105.<\/li>\n<\/ol>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;]Suprasdami su tamsiuoju met\u0173 laiku susijusius i\u0161\u0161\u016bkius ir taikydami pirmiau pateiktus patarimus, galite b\u016bti tikri, kad rytais jausit\u0117s bent \u0161iek tiek geriau. Toks po\u017ei\u016bris ne tik pad\u0117s jums prisitaikyti prie ma\u017eesnio dienos \u0161viesos kiekio, bet ir pagerins bendr\u0105 savijaut\u0105 sunkiais \u017eiemos m\u0117nesiais.[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][vc_column_text css=&#8221;&#8221;]<strong>Lovoje \u201eSleepwell\u201c miegas kiekvien\u0105 nakt\u012f bus saldus ir gaivinantis. Per\u017ei\u016br\u0117kite m\u016bs\u0173 gaminius<\/strong><a href=\"https:\/\/sleepwellbed.com\/tooted\/\"> <strong>\u010dia<\/strong><\/a><strong>. Jei turite klausim\u0173, \u012f kuriuos \u0161iame \u012fra\u0161e nebuvo atsakyta, nedvejodami susisiekite su mumis taip pat per <\/strong><a href=\"https:\/\/www.facebook.com\/HildingAndersLietuva\"><strong>\u201eFacebook\u201c<\/strong><\/a><strong> .<\/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 css=&#8221;&#8221;]Tams\u016bs pary\u010diai, ypa\u010d pasibaigus vasarai, daro didel\u0119 \u012ftak\u0105 m\u016bs\u0173 biologiniam laikrod\u017eiui, miego ir budrumo ciklams ir bendrai nuotaikai. Ryto \u0161viesos netekimas sutrikdo m\u016bs\u0173 cirkadin\u012f ritm\u0105, kuris, reguliuojant mieg\u0105 ir budrum\u0105, labai priklauso nuo nat\u016bralios \u0161viesos. [\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text css=&#8221;&#8221;] Biologinis tamsi\u0173 ryt\u0173 poveikis [\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text css=&#8221;&#8221;]M\u016bs\u0173 vidinis laikrodis, arba cirkadinis ritmas, yra tiksliai&hellip;<\/p>\n","protected":false},"author":17,"featured_media":499317,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_ps_exclude_item":"","footnotes":""},"categories":[1183],"tags":[],"class_list":["post-520523","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 v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kaip geriau jaustis tamsiuoju ryto metu? - Sleepwell<\/title>\n<meta name=\"description\" content=\"Rytin\u0117s \u0161viesos suma\u017e\u0117jimas trikdo m\u016bs\u0173 cirkadin\u012f ritm\u0105, kuris daugiausiai priklauso nuo nat\u016bralios \u0161viesos miego ir budrumo reguliavimui. 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