{"id":24808,"date":"2021-12-21T11:20:14","date_gmt":"2021-12-21T09:20:14","guid":{"rendered":"https:\/\/sleepwellbed.com\/6-levinud-muuti-unest\/"},"modified":"2022-03-29T20:42:48","modified_gmt":"2022-03-29T17:42:48","slug":"6-izplatiti-miti-par-miegu","status":"publish","type":"post","link":"https:\/\/sleepwellbed.com\/lv\/6-izplatiti-miti-par-miegu\/","title":{"rendered":"6 izplat\u012bti m\u012bti par miegu"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column]<div id=\"ultimate-heading-19036a27c38691d79\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-19036a27c38691d79 uvc-5209  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-19036a27c38691d79 h1'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h1 style=\"--font-weight:theme;\">6 izplat\u012bti m\u012bti par miegu<\/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-4da05ce83d0888dbfdddcfe51c1f7506.enable-bg-rollover .rollover i,\n.shortcode-single-image-wrap.shortcode-single-image-4da05ce83d0888dbfdddcfe51c1f7506.enable-bg-rollover .rollover-video i {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.shortcode-single-image-wrap.shortcode-single-image-4da05ce83d0888dbfdddcfe51c1f7506 .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-4da05ce83d0888dbfdddcfe51c1f7506 .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-4da05ce83d0888dbfdddcfe51c1f7506 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\/2021\/12\/DSC0395-1000x667.jpg\" srcset=\"https:\/\/sleepwellbed.com\/wp-content\/uploads\/2021\/12\/DSC0395-1000x667.jpg 1000w, https:\/\/sleepwellbed.com\/wp-content\/uploads\/2021\/12\/DSC0395.jpg 1600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" width=\"1000\" height=\"667\"  data-dt-location=\"https:\/\/sleepwellbed.com\/lv\/6-levinud-muuti-unest\/_dsc0395\/\" style=\"--ratio: 1000 \/ 667;\" alt=\"\" \/><\/div><\/div><\/div>[vc_empty_space height=&#8221;64&#8243;][vc_column_text]<strong>\u0145emot v\u0113r\u0101, ka tre\u0161da\u013cu savas dz\u012bves m\u0113s pavad\u0101m gu\u013cot, tad miegam ir \u013coti liela ietekme uz m\u016bsu vesel\u012bbu un labsaj\u016btu. Tom\u0113r saist\u012bb\u0101 ar miegu past\u0101v ar\u012b daudz m\u012btu, kuri dr\u012bz\u0101k kait\u0113, nek\u0101 sniedz labumu. Esam sast\u0101d\u012bju\u0161i nelielu p\u0101rskatu, kur\u0101 da\u017eus no \u0161iem m\u012btiem apg\u0101\u017eam. Lai jums labs miegs! <\/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><strong>1. Novecojot samazin\u0101s nepiecie\u0161am\u012bba p\u0113c miega<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Novecojot miegs k\u013c\u016bst sekl\u0101ks, samazin\u0101s dzi\u013c\u0101 un REM miega laiks, t\u0101p\u0113c senioriem bie\u017ei vien ir gr\u016bti iemigt un no r\u012btiem tie mostas agr\u0101k. Par galveno \u0161\u012bs par\u0101d\u012bbas iemeslu uzskata to, ka ar vecumu \u0137ermen\u012b kr\u012btas melaton\u012bna l\u012bmenis.<\/p>\n<p>&nbsp;<\/p>\n<p>Melaton\u012bns ir miega hormons, kuru \u0137ermenis sintez\u0113 smadze\u0146u epif\u012bz\u0113 jeb \u010diekurveida \u0137ermen\u012b. Tas regul\u0113 organisma biolo\u0123isko pulksteni, radot mums vakar\u0101 saj\u016btu, ka ir laiks iet gul\u0113t. Melaton\u012bna l\u012bme\u0146a samazin\u0101\u0161an\u0101s nenoz\u012bm\u0113 to, ka cilv\u0113kam pietiek ar \u012bs\u0101ku miega laiku, dr\u012bz\u0101k otr\u0101di \u2013 bie\u017ei vien \u0161\u0101da miega tr\u016bkuma d\u0113\u013c cilv\u0113ks pa dienu \u0101tr\u0101k nogurst un rodas bezsp\u0113ka saj\u016bta.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3><strong>2. Gul\u0113t uz cieta matra\u010da ir vienm\u0113r lab\u0101k, nek\u0101 uz m\u012bksta<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]M\u016bsu pieredze liecina, ka \u0161is ir \u013coti izplat\u012bts m\u012bts, kuru ir gr\u016bti izskaust. Valda uzskats, ka ciets matracis ir mugurai lab\u0101ks, jo m\u012bksts matracis nesp\u0113j \u0137ermeni pietiekami atbalst\u012bt, k\u0101 rezult\u0101t\u0101 rodas muguras s\u0101pes. Paties\u012bb\u0101 tas, k\u0101ds matracis ir vispiem\u0113rot\u0101kais, ir atkar\u012bgs no pa\u0161a gul\u0113t\u0101ja &#8211; no \u0137erme\u0146a svara, no ierast\u0101s gul\u0113\u0161anas pozas un galvenok\u0101rt &#8211; no sav\u0101m izj\u016bt\u0101m.<\/p>\n<p>&nbsp;<\/p>\n<p>Ieteikumus, k\u0101 atrast sev vispiem\u0113rot\u0101ko matraci, atrad\u012bsi <a href=\"https:\/\/sleepwellbed.com\/lv\/ka-izveleties-matraci\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0161eit<\/strong><\/a>.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3><strong>3. Da\u013cai cilv\u0113ku pietiek tikai ar 5-6 stundas ilgu miegu<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]J\u0101atz\u012bst, ka ir \u013coti neliels skaits cilv\u0113ku (vid\u0113ji tie ir divi l\u012bdz tr\u012bs no miljona), kuriem tik tie\u0161\u0101m nav nepiecie\u0161ams gul\u0113t ilg\u0101k par 5-6 stund\u0101m diennakt\u012b, tom\u0113r liel\u0101kajai da\u013cai no mums vid\u0113ji ir nepiecie\u0161ams 7,5-8,5 stundas ilgs miegs.<\/p>\n<p>&nbsp;<\/p>\n<p>Tiem, kuri regul\u0101ri gu\u013c maz\u0101k un tom\u0113r j\u016btas norm\u0101li, organisms visdr\u012bz\u0101k darbojas stresa re\u017e\u012bm\u0101, un \u0161ie cilv\u0113ki tik tie\u0161\u0101m sp\u0113j \u012bsu laika periodu \u0161\u0101di ikdien\u0101 darboties. Ilgsto\u0161s miega tr\u016bkums tom\u0113r laika gait\u0101 nogurdina \u0137ermeni, veicinot atmi\u0146as un garast\u0101vok\u013ca trauc\u0113jumus, aptauko\u0161anos, k\u0101 ar\u012b sirds un asinsvadu slim\u012bbas.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3><strong>4. Nav svar\u012bgi, kad tu guli, galvenais ir nogul\u0113t nepiecie\u0161am\u0101s stundas<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]\u0160\u0137iet, ka it k\u0101 nav at\u0161\u0137ir\u012bbas, vai noguli nepiecie\u0161am\u0101s stundas no vienpadsmitiem vakar\u0101 l\u012bdz septi\u0146iem r\u012bt\u0101, vai ar\u012b no \u010detriem r\u012bt\u0101 l\u012bdz pusdienlaikam, jo abos gad\u012bjumos tu ta\u010du noguli 8 stundas. Paties\u012bb\u0101, dodoties gul\u0113t p\u0101r\u0101k v\u0113lu (vai ar\u012b p\u0101r\u0101k agri), tiek trauc\u0113ts \u0137erme\u0146a cirkadi\u0101nais ritms.<\/p>\n<p>&nbsp;<\/p>\n<p>Cirkadi\u0101nais ritms ir m\u016bsu \u0137erme\u0146a dabiskais ritms, kas regul\u0113 miega un nomoda ciklus un atk\u0101rtojas katru diennakti. T\u0101 k\u0101 smadze\u0146u un visa organisma funkcijas, k\u0101 ar\u012b m\u016bsu hormonu l\u012bmenis iev\u0113rojami sv\u0101rst\u0101s visas dienas garum\u0101, tad gul\u0113\u0161ana nepareiz\u0101 laik\u0101 izjauc biolo\u0123isko pulksteni. Tas savuk\u0101rt izraisa miega trauc\u0113jumus un ne\u013cauj piln\u012bb\u0101 atp\u016bsties.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3><strong>5. Uzmo\u0161an\u0101s atlik\u0161ana pal\u012bdz lab\u0101k atp\u016bsties<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Dro\u0161i vien nav cilv\u0113ka, kur\u0161 \u012bpa\u0161i salda miega gad\u012bjum\u0101, izdzirdot modin\u0101t\u0101ja zvanu, neb\u016btu to p\u0101rlicis uz v\u0113l\u0101ku laiku. Var \u0161\u0137ist, ka da\u017eas papildu miega min\u016btes ir pat\u012bkamas un nepiecie\u0161amas, ta\u010du paties\u012bb\u0101 uzmo\u0161an\u0101s atlik\u0161ana ietekm\u0113 \u0137ermeni nelabv\u0113l\u012bgi un padara v\u0113l miegain\u0101ku.<\/p>\n<p>&nbsp;<\/p>\n<p>K\u0101p\u0113c? \u0136ermenis parasti s\u0101k pamaz\u0101m gatavoties pamosties jau p\u0101ris stundas iepriek\u0161, paaugstinot \u0137erme\u0146a temperat\u016bru un sintez\u0113jot un nog\u0101d\u0101jot smadzen\u0113m vielas, kas pal\u012bdz uzmosties. Ja laik\u0101, kad pirmo reizi uzmosties, \u0137ermenis ir uzmo\u0161an\u0101s re\u017e\u012bm\u0101 (lai ar\u012b s\u0101kotn\u0113ji t\u0101 var ne\u0161\u0137ist), tad iemiegot no jauna uz p\u0101ris min\u016bt\u0113m, \u0137ermenis apj\u016bk un nezina, ko dar\u012bt. Tas savuk\u0101rt rada miegain\u012bbu un gurdumu, kas var turpin\u0101ties vair\u0101kas stundas p\u0113c pamo\u0161an\u0101s.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3><strong>6. Ja nevari aizmigt, tad paliec gult\u0101 tik ilgi, l\u012bdz beidzot aizmiedz<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Parasti miega eksperti\u00a0 iesaka &#8211; ja neesi 20 min\u016b\u0161u laik\u0101 aizmidzis, tad b\u016btu j\u0101ce\u013cas aug\u0161\u0101. T\u0101 viet\u0101, lai m\u0113t\u0101tos pa gultu, lab\u0101k ir aiziet, piem\u0113ram, uz citu istabu un padar\u012bt kaut ko atsl\u0101bino\u0161u klus\u0101 un kr\u0113slain\u0101 vid\u0113 (protams, neizmantojot vied ier\u012bces vai citas elektronisk\u0101s ier\u012bces) un tad m\u0113\u0123in\u0101t atgriezties gult\u0101.<\/p>\n<p>&nbsp;<\/p>\n<p>\u0160\u0101du strat\u0113\u0123iju eksperti iesaka t\u0101p\u0113c, ka smadzen\u0113m gulta b\u016btu j\u0101saista ar miegu. Paliekot gult\u0101 tad, kad miegs paties\u012bb\u0101 nen\u0101k, var rad\u012bt glu\u017ei pret\u0113ju iespaidu, radot frustr\u0101ciju un satraukumu. \u0160\u012b pa\u0161a iemesla d\u0113\u013c gult\u0101 nav ieteicams ar\u012b, piem\u0113ram, str\u0101d\u0101t vai \u0113st.[\/vc_column_text][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0145emot v\u0113r\u0101, ka tre\u0161da\u013cu savas dz\u012bves m\u0113s pavad\u0101m gu\u013cot, tad miegam ir \u013coti liela ietekme uz m\u016bsu vesel\u012bbu un labsaj\u016btu. Tom\u0113r saist\u012bb\u0101 ar miegu past\u0101v ar\u012b daudz m\u012btu, kuri dr\u012bz\u0101k kait\u0113, nek\u0101 sniedz labumu. Esam sast\u0101d\u012bju\u0161i nelielu p\u0101rskatu, kur\u0101 da\u017eus no \u0161iem m\u012btiem apg\u0101\u017eam. Lai jums labs miegs!<\/p>\n","protected":false},"author":2,"featured_media":24689,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_ps_exclude_item":"","footnotes":""},"categories":[1181],"tags":[1243,1322,1323,1324,1325,1326,1327],"class_list":["post-24808","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-padomi","tag-sleepwell-ru-lv","tag-uni-lv","tag-hea-uni-lv","tag-oouni-lv","tag-unemuut-lv","tag-kuidas-paremini-magada-lv","tag-unetus-lv","category-1181","description-off"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>6 izplat\u012bti m\u012bti par miegu - Sleepwell<\/title>\n<meta name=\"description\" content=\"6 izplat\u012bti m\u012bti par miegu\" \/>\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\/lv\/6-izplatiti-miti-par-miegu\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 izplat\u012bti m\u012bti par miegu - 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