{"id":25181,"date":"2022-09-09T11:49:07","date_gmt":"2022-09-09T08:49:07","guid":{"rendered":"https:\/\/sleepwellbed.com\/?p=25181"},"modified":"2022-09-09T11:49:57","modified_gmt":"2022-09-09T08:49:57","slug":"5-ieteikumi-labakam-miegam","status":"publish","type":"post","link":"https:\/\/sleepwellbed.com\/lv\/5-ieteikumi-labakam-miegam\/","title":{"rendered":"5 ieteikumi lab\u0101kam miegam"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column]<div id=\"ultimate-heading-815869e570839b164\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-815869e570839b164 uvc-3539  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-815869e570839b164 h1'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h1 style=\"--font-weight:theme;\">5 ieteikumi lab\u0101kam miegam<\/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-10243c575cdbea612a6e6bf96e19fd6b.enable-bg-rollover .rollover i,\n.shortcode-single-image-wrap.shortcode-single-image-10243c575cdbea612a6e6bf96e19fd6b.enable-bg-rollover .rollover-video i {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.shortcode-single-image-wrap.shortcode-single-image-10243c575cdbea612a6e6bf96e19fd6b .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-10243c575cdbea612a6e6bf96e19fd6b .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-10243c575cdbea612a6e6bf96e19fd6b 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\/2022\/05\/KLF6379_final-min-scaled-1000x707.jpg\" srcset=\"https:\/\/sleepwellbed.com\/wp-content\/uploads\/2022\/05\/KLF6379_final-min-scaled-1000x707.jpg 1000w, https:\/\/sleepwellbed.com\/wp-content\/uploads\/2022\/05\/KLF6379_final-min-scaled-2000x1414.jpg 2000w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" width=\"1000\" height=\"707\"  data-dt-location=\"https:\/\/sleepwellbed.com\/lv\/5-ieteikumi-labakam-miegam\/_klf6379_final-min-2-2\/\" style=\"--ratio: 1000 \/ 707;\" alt=\"\" \/><\/div><\/div><\/div>[vc_empty_space height=&#8221;64&#8243;][vc_column_text]<strong>Liel\u0101k\u0101 da\u013ca cilv\u0113ku piekr\u012bt, ka miegs mums ir \u013coti svar\u012bgs un j\u016btami ietekm\u0113 m\u016bsu vesel\u012bbu un labsaj\u016btu. Tom\u0113r daudzi ar\u012b atz\u012bst, ka vi\u0146i ne vienm\u0113r j\u016btas pietiekami izgul\u0113ju\u0161ies. Esam apkopoju\u0161i da\u017eus ieteikumus, k\u0101 nodro\u0161in\u0101t lab\u0101ku miegu.\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><strong>Laba miega noz\u012bme<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Cik daudz miega mums paties\u012bb\u0101 ir nepiecie\u0161ams? Kopum\u0101 var teikt, ka univers\u0101lais ieteikums velt\u012bt miegam tie\u0161i 8 stundas ir m\u012bts. Katrs cilv\u0113ks ir at\u0161\u0137ir\u012bgs, par norm\u0101lu var uzskat\u012bt 6 l\u012bdz 10 stundas miega.<\/p>\n<p>&nbsp;<\/p>\n<p>Svar\u012bgi ir vienm\u0113r gul\u0113t tik stundas, cik nepiecie\u0161ams tavam \u0137ermenim. Tas noz\u012bm\u0113, ja esi \u201cdevi\u0146u stundu cilv\u0113ks\u201d, tad tev ir j\u0101gu\u013c devi\u0146as stundas, ja esi \u201cse\u0161u stundu cilv\u0113ks\u201d, tad &#8211; se\u0161as. Gu\u013cot p\u0101r\u0101k maz, vari just miegain\u012bbu un zemu ener\u0123ijas l\u012bmeni visas dienas garum\u0101, t\u0101pat tas var ietekm\u0113t produktivit\u0101ti darb\u0101 vai skol\u0101. Turkl\u0101t negul\u0113\u0161ana ir \u013coti b\u012bstama ar\u012b automa\u0161\u012bnu vad\u012bt\u0101jiem \u2013 p\u0101rguru\u0161a autovad\u012bt\u0101ja uzman\u012bbas sp\u0113jas un reakcijas \u0101trums ir piel\u012bdzin\u0101ms tam, k\u0101ds ir autovad\u012bt\u0101jam alkohola reibum\u0101.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h3 style=\"text-align: center;\"><strong>5 ieteikumi lab\u0101kam miegam<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><strong>1. Elektronisko ier\u012b\u010du izsl\u0113g\u0161ana<\/strong><\/h4>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Izsl\u0113dz visas savas elektronisk\u0101s ier\u012bces vismaz vienu stundu pirms gul\u0113tie\u0161anas. Daudzi no mums \u012bsi pirms gul\u0113tie\u0161anas gult\u0101 lieto telefonu vai portat\u012bvo datoru, skatoties pirms gul\u0113tie\u0161anas filmas vai p\u0101rskatot soci\u0101lo mediju zi\u0146u pl\u016bsmu. J\u0101\u0146em v\u0113r\u0101 tas, ka liel\u0101k\u0101 da\u013ca moderno ekr\u0101na ier\u012b\u010du izstaro zilo gaismu, kas ietekm\u0113 miega hormona jeb melaton\u012bna l\u012bmeni vair\u0101k nek\u0101 jebkur\u0161 cits gaismas vi\u013c\u0146u garums. Zil\u0101 gaisma liel\u0101 m\u0113r\u0101 ietekm\u0113 tavu iek\u0161\u0113jo miega ritmu un nom\u0101c melaton\u012bna ra\u017eo\u0161anu. Ja, apgu\u013coties gult\u0101, miegs negrib uzreiz n\u0101kt, tad laba alternat\u012bva elektronisko ier\u012b\u010du izmanto\u0161anai ir, piem\u0113ram, gr\u0101matas las\u012b\u0161ana.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><strong>2. Nakts re\u017e\u012bma izmanto\u0161ana<\/strong><\/h4>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Ja tev tom\u0113r pirms gul\u0113tie\u0161anas noteikti j\u0101ieskat\u0101s telefon\u0101 vai dator\u0101, tad izmanto funkciju, ko sauc par nakts re\u017e\u012bmu. \u0160\u012b funkcija samazina zil\u0101s gaismas daudzumu, ko izstaro viedier\u012bces ekr\u0101ns. \u0160\u012b funkcija ir pieejama liel\u0101kajai da\u013cai m\u016bsdienu viedt\u0101lru\u0146u, turkl\u0101t to ir iesp\u0113jams iestat\u012bt t\u0101, lai t\u0101 noteikt\u0101 laik\u0101 autom\u0101tiski iesl\u0113gtos un izsl\u0113gtos. T\u0101pat \u0161\u0101du iesp\u0113ju pied\u0101v\u0101 ar\u012b liel\u0101k\u0101 da\u013ca jaun\u0101ko datoru.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><strong>3. Kust\u012bgs dz\u012bvesveids<\/strong><\/h4>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Ja bie\u017ei pirms gul\u0113tie\u0161anas j\u016bties satraukts vai nemier\u012bgs, centies vair\u0101k kust\u0113ties un tren\u0113ties. Piem\u0113ram, piln\u012bgi pietiek ar stundu garu pastaigu mier\u012bg\u0101 temp\u0101, skrie\u0161anu vai vingro\u0161anu dien\u0101, lai vakar\u0101 b\u016btu viegl\u0101k iemigt. Ta\u010du j\u0101atceras, ka tren\u0113ties nekad nevajadz\u0113tu v\u0113lu vakar\u0101. P\u0113c fiziskas slodzes \u0137ermenim un smadzen\u0113m ir nepiecie\u0161ama stunda vai divas, lai \u201catdzistu\u201d, t\u0101p\u0113c \u013coti v\u0113lu veikts treni\u0146\u0161 var glu\u017ei pret\u0113ji aizkav\u0113t iemig\u0161anu.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><strong>4. Pareizs matracis un spilvens<\/strong><\/h4>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Vienm\u0113r p\u0101rliecinies, ka tev ir kvalitat\u012bvs un piem\u0113rots matracis un spilvens. Katram cilv\u0113kam ir at\u0161\u0137ir\u012bgs \u0137ermenis, t\u0101p\u0113c katram no mums ir nepiecie\u0161ama ar\u012b gu\u013cvieta ar at\u0161\u0137ir\u012bg\u0101m \u012bpa\u0161\u012bb\u0101m. Da\u017es dod priek\u0161roku m\u012bkst\u0101kam, cits atkal stingr\u0101kam matracim, da\u017eam pat\u012bk liel\u0101ks spilvens, citam atkal pl\u0101n\u0101ks. Vienalga, kam tu dod priek\u0161roku, vienm\u0113r p\u0101rliecinies, ka tava gulta atbilst tav\u0101m v\u0113lm\u0113m un tu taj\u0101 j\u016bties \u0113rti.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n<h4><strong>5. K\u0101rt\u012bgas vakari\u0146as<\/strong><\/h4>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Izsalkums nav pat\u012bkams. Nereti tiek uzskat\u012bts, ka \u010detras vai pat se\u0161as stundas pirms miega nevajadz\u0113tu \u0113st, t\u0101p\u0113c ar\u012b ir daudz cilv\u0113ku, kas dodas gul\u0113t ar tuk\u0161u v\u0113deru. Tom\u0113r tuk\u0161a d\u016b\u0161a var ne\u013caut mums iemigt stund\u0101m ilgi, un t\u0101 var b\u016btiski ietekm\u0113t m\u016bsu miega kvalit\u0101ti. Tas, cik stundas pirms gul\u0113tie\u0161anas vairs nevajadz\u0113tu \u0113st, ir j\u0101saj\u016bt katram pa\u0161am. Liel\u0101k\u0101 da\u013ca cilv\u0113ku iemieg vislab\u0101k, ja p\u0113d\u0113j\u0101 \u0113dienreize bijusi stundu l\u012bdz divas pirms gul\u0113tie\u0161anas. Vakari\u0146\u0101s b\u016btu noteikti j\u0101izvair\u0101s no kofe\u012bna un \u0113dieniem ar augstu cukura saturu.[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/vc_column][\/vc_row][vc_row][vc_column][\/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":25191,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1181],"tags":[1324,1325,1326,1327,1243,1322,1323],"class_list":["post-25181","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-padomi","tag-oouni-lv","tag-unemuut-lv","tag-kuidas-paremini-magada-lv","tag-unetus-lv","tag-sleepwell-ru-lv","tag-uni-lv","tag-hea-uni-lv","category-1181","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>5 ieteikumi lab\u0101kam miegam - 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\/5-ieteikumi-labakam-miegam\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 ieteikumi lab\u0101kam miegam - 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