{"id":25628,"date":"2022-11-30T11:02:44","date_gmt":"2022-11-30T09:02:44","guid":{"rendered":"https:\/\/sleepwellbed.com\/?p=25628"},"modified":"2023-08-22T11:08:32","modified_gmt":"2023-08-22T08:08:32","slug":"par-miegu-un-sportu","status":"publish","type":"post","link":"https:\/\/sleepwellbed.com\/lv\/par-miegu-un-sportu\/","title":{"rendered":"Par miegu un sportu"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column]<div id=\"ultimate-heading-509869e55872e06fd\" class=\"uvc-heading ult-adjust-bottom-margin ultimate-heading-509869e55872e06fd uvc-7653  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-509869e55872e06fd h1'  data-responsive-json-new='{\"font-size\":\"\",\"line-height\":\"\"}' ><h1 style=\"--font-weight:theme;\">Par miegu un sportu<\/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-68022f7e61ac6397a25178e872923919.enable-bg-rollover .rollover i,\n.shortcode-single-image-wrap.shortcode-single-image-68022f7e61ac6397a25178e872923919.enable-bg-rollover .rollover-video i {\n  background: -webkit-linear-gradient();\n  background: linear-gradient();\n}\n.shortcode-single-image-wrap.shortcode-single-image-68022f7e61ac6397a25178e872923919 .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-68022f7e61ac6397a25178e872923919 .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-68022f7e61ac6397a25178e872923919 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\/11\/DSC0366-1000x667.jpg\" srcset=\"https:\/\/sleepwellbed.com\/wp-content\/uploads\/2022\/11\/DSC0366-1000x667.jpg 1000w, https:\/\/sleepwellbed.com\/wp-content\/uploads\/2022\/11\/DSC0366.jpg 1600w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" width=\"1000\" height=\"667\"  data-dt-location=\"https:\/\/sleepwellbed.com\/lv\/par-miegu-un-sportu\/_dsc0366-2\/\" style=\"--ratio: 1000 \/ 667;\" alt=\"\" \/><\/div><\/div><\/div>[vc_empty_space height=&#8221;64&#8243;][vc_column_text]<strong>Spirdzino\u0161s miegs, vesel\u012bgs uzturs un pietiekama fizisk\u0101 aktivit\u0101te ir tr\u012bs galvenie labas vesel\u012bbas st\u016brakme\u0146i, kas atrodas nebeidzam\u0101 mijiedarb\u012bb\u0101.<\/strong> <strong>K\u0101 tie\u0161i ir saist\u012bts treni\u0146\u0161 un miegs, un kas notiek, ja k\u0101da no tiem ir par maz, lasiet \u0161aj\u0101 publik\u0101cij\u0101.<\/strong><strong>\u00a0\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>Par miegu un sportu kopum\u0101<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Miegam ir \u013coti svar\u012bga noz\u012bme labas vesel\u012bbas un pa\u0161saj\u016btas nodro\u0161in\u0101\u0161an\u0101. Tas iev\u0113rojami ietekm\u0113 m\u016bsu fizisko att\u012bst\u012bbu, emocion\u0101lo st\u0101vokli, uzved\u012bbu un dz\u012bves kvalit\u0101ti kopum\u0101. Sportistu (t. sk. neprofesion\u0101lo sportistu) miega kvalit\u0101te ir tie\u0161i saist\u012bta ar vi\u0146u fizisko sniegumu un konkur\u0113tsp\u0113ju, turkl\u0101t kvalitat\u012bvs miegs var mazin\u0101t traumu un slim\u012bbu risku. Laba miega nodro\u0161in\u0101\u0161an\u0101 svar\u012bga loma ir pareizai miega higi\u0113nai un pietiekamai fiziskajai aktivit\u0101tei dienas laik\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><strong>Miega ietekme uz treni\u0146u procesu<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Miegs b\u016btiski ietekm\u0113 m\u016bsu fizisko sniegumu, jo \u012bpa\u0161i \u0161\u0101dus faktorus:<\/p>\n<ul>\n<li>Reakcijas \u0101trums<\/li>\n<li>Musku\u013cu motorika<\/li>\n<li>Motiv\u0101cija<\/li>\n<li>Koncentr\u0113\u0161an\u0101s sp\u0113ja<\/li>\n<li>Stresa iztur\u012bba<\/li>\n<li>Musku\u013cu funkciju atjauno\u0161an\u0101s<\/li>\n<li>Atmi\u0146a un sp\u0113ja apg\u016bt jaunas lietas<\/li>\n<li>Traumu ra\u0161an\u0101s iesp\u0113jam\u012bba<\/li>\n<\/ul>\n<p>Ja m\u0113s gu\u013cam p\u0101r\u0101k maz, visi min\u0113tie r\u0101d\u012bt\u0101ji s\u0101k pasliktin\u0101ties, kas noz\u012bm\u0113, ka miega nepietiekam\u012bba tie\u0161i ietekm\u0113 m\u016bsu fizisko sniegumu. Piem\u0113ram, pat nenoz\u012bm\u012bga neizgul\u0113\u0161an\u0101s b\u016btiski pazemina reakcijas \u0101trumu, \u2013 viena nakts bez k\u0101rt\u012bga miega pal\u0113nina m\u016bsu reakciju t\u0101d\u0101 apm\u0113r\u0101, kas piel\u012bdzin\u0101ms auto vad\u012b\u0161anai alkohola reibuma st\u0101vokl\u012b.[\/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>Sporta ietekme uz miegu<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]T\u0101pat k\u0101 spirdzino\u0161s miegs pal\u012bdz uzlabot m\u016bsu fizisko sniegumu, ar\u012b treni\u0146am ir svar\u012bga loma laba miega nodro\u0161in\u0101\u0161an\u0101. Proti, m\u0113rens l\u012bdz intens\u012bvs treni\u0146\u0161 var uzlabot miega kvalit\u0101ti, pa\u0101trinot iemig\u0161anu un samazinot pamo\u0161an\u0101s skaitu nakts garum\u0101. T\u0101pat fizisk\u0101s aktivit\u0101tes var mazin\u0101t miegain\u012bbas saj\u016btu dienas laik\u0101, un, pateicoties viesim min\u0113tajiem faktoriem, ar\u012b mazin\u0101t nepiecie\u0161am\u012bbu p\u0113c miega z\u0101l\u0113m.<\/p>\n<p>Treni\u0146\u0161 pal\u012bdz uzlabot miega kvalit\u0101ti ar\u012b netie\u0161\u0101 veid\u0101. Regul\u0101ra sporto\u0161ana pal\u012bdz, piem\u0113ram, izvair\u012bties no aptauko\u0161an\u0101s. K\u0101 zin\u0101ms, tie\u0161i aptauko\u0161an\u0101s ir viens no galvenajiem miega apnojas ra\u0161an\u0101s riska faktoriem \u2013 aptuveni 60% m\u0113reno l\u012bdz smago miega apnojas gad\u012bjumu c\u0113lonis ir pamatojams ar apst\u0101kli, ka cilv\u0113kam ir liekais svars.[\/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 higi\u0113na<\/strong><\/h3>\n<p>[\/vc_column_text][vc_empty_space height=&#8221;32&#8243;][vc_column_text]Lai justos ener\u0123iski, k\u0101rt\u012bgi atp\u016bstos un atjaunotu sp\u0113kus sporta nodarb\u012bb\u0101m, ir j\u0101iev\u0113ro labas miega higi\u0113nas pamatnoteikumi.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pasaules miega organiz\u0101cija iesaka \u0161\u0101dus labas miega higi\u0113nas principus:<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ol>\n<li>Iev\u0113rot nemain\u012bgu miega re\u017e\u012bmu \u2013 celties un iet gul\u0113t noteikt\u0101 laik\u0101.<\/li>\n<li>Sekot, lai diendusas ilgums nep\u0101rsniegtu 45 min\u016btes.<\/li>\n<li>Izvair\u012bties no sm\u0113\u0137\u0113\u0161anas un p\u0101rliekas alkohola lieto\u0161anas 4 stundas pirms gul\u0113tie\u0161anas.<\/li>\n<li>Izvair\u012bties no kofe\u012bnu saturo\u0161o produktu (piem\u0113ram, kafijas, t\u0113jas, da\u017e\u0101du atspirdzino\u0161o dz\u0113rienu, kakao) lieto\u0161anas 6 stundas pirms gul\u0113tie\u0161anas.<\/li>\n<li>Izvair\u012bties no smagiem, asiem un lielu cukura daudzumu saturo\u0161iem \u0113dieniem aptuveni 4 stundas pirms gul\u0113tie\u0161anas. Pirms gul\u0113tie\u0161anas ir at\u013cautas vieglas uzkodas.<\/li>\n<li>Nodarboties ar fizisk\u0101m aktivit\u0101t\u0113m, ta\u010du ne tie\u0161i pirms do\u0161an\u0101s pie miera.<\/li>\n<li>Lietot \u0113rtu gultasve\u013cu.<\/li>\n<li>Atrast gul\u0113\u0161anai piem\u0113roto istabas temperat\u016bru un pirms gul\u0113tie\u0161anas izv\u0113din\u0101t telpu.<\/li>\n<li>Gu\u013camistab\u0101 izvair\u012bties no p\u0101rlieka trok\u0161\u0146a un apgaismojuma.<\/li>\n<li>Gultu b\u016btu j\u0101izmanto gul\u0113\u0161anai un nodarbei ar seksu, to nevajadz\u0113tu izmantot str\u0101d\u0101\u0161anai vai br\u012bv\u0101 laika pavad\u012b\u0161anai.<\/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]<strong>Avoti:<\/strong><\/p>\n<p><a href=\"https:\/\/uneliit.ee\/uni-ja-sportlik-voimekus\/\"><u>S\u00f5\u00f5ru \u201cUni ja sportlik v\u00f5imekus\u201d (Miegs un sportisk\u0101 forma)<\/u><\/a><\/p>\n<p><a href=\"https:\/\/heauni.ee\/lugemist\/head-rahvusvahelist-unepaeva\/\"><u>\u201cHead rahvusvahelist unep\u00e4eva!\u201d (Laim\u012bgu Starptautisko miega dienu!)<\/u><\/a><\/p>\n<p><a href=\"https:\/\/www.sleepfoundation.org\/physical-activity\/exercise-and-sleep\"><u>\u201cExercise and sleep\u201d (Treni\u0146\u0161 un miegs)<\/u><\/a>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=&#8221;64&#8243;][vc_column_text]<strong>Sleepwell<\/strong><strong>\u00a0gult\u0101 miegs ir salds\u00a0<\/strong><strong>un spirdzino\u0161s\u00a0<\/strong><strong>katru nakti. Ar m\u016bsu produktiem varat iepaz\u012bties\u00a0<\/strong><a href=\"https:\/\/sleepwellbed.com\/lv\/preces\/\"><strong>\u0161eit<\/strong><\/a><strong>. Ja Jums ir radies k\u0101ds jaut\u0101jums, uz ko \u0161aj\u0101 ierakst\u0101 nav atbildes, dro\u0161i sazinies ar mums\u00a0<\/strong><a href=\"https:\/\/www.facebook.com\/SleepwellLatvia\"><strong>Facebook<\/strong><\/a><strong>\u00a0vai\u00a0<\/strong><a href=\"https:\/\/www.instagram.com\/sleepwelleesti\/\"><strong>Instagram<\/strong><\/a><strong>. \u00a0<\/strong>[\/vc_column_text][vc_empty_space height=&#8221;64&#8243;][\/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":25640,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1181],"tags":[1243,1322,1323,1324,1325,1326,1327],"class_list":["post-25628","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 v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Par miegu un sportu - 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\/par-miegu-un-sportu\/\" \/>\n<meta property=\"og:locale\" content=\"lv_LV\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Par miegu un sportu - 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