{"id":3617,"date":"2021-04-08T17:47:20","date_gmt":"2021-04-08T14:47:20","guid":{"rendered":"https:\/\/terveelukeskus.ee\/?p=3617"},"modified":"2021-07-02T12:36:36","modified_gmt":"2021-07-02T09:36:36","slug":"miega-trukums","status":"publish","type":"post","link":"https:\/\/terveelukeskus.ee\/lv\/miega-trukums\/","title":{"rendered":"Miegs un miega tr\u016bkums. K\u0101ds ir laba miega nosl\u0113pums?"},"content":{"rendered":"

K\u0101ds ir laba miega nosl\u0113pums? Mums ir daudz probl\u0113mu, kas saist\u012btas ar miegu \u2013 miega tr\u016bkums, past\u0101v\u012bga miegain\u012bba un nogurums, miegain\u012bba dien\u0101, nesp\u0113ja aizmigt nakt\u012b un saraust\u012bts miegs. Ir taisn\u012bba, ka ide\u0101l\u0101 pasaul\u0113 m\u016bsu miega ritms b\u016btu sinhroniz\u0113ts ar saull\u0113ktu un saulrietu. Pret\u0113j\u0101 gad\u012bjum\u0101 var viegli rasties miega tr\u016bkums. Diem\u017e\u0113l tas ne vienm\u0113r ir iesp\u0113jams. Darba pien\u0101kumi un b\u0113rnu apr\u016bpe var apgr\u016btin\u0101t \u0161\u0101da ritma sasnieg\u0161anu. Nemaz nerun\u0101jot par dz\u012bves "\u0161armu" Zieme\u013cvalst\u012bs, kur vasar\u0101 dienas ir garas un naktis \u012bsas, un ziem\u0101 otr\u0101di.<\/span><\/strong><\/p>\n

Ja nevarat agri iet gul\u0113t, vismaz p\u0101rliecinieties, ka j\u016bsu miega ilgums ir pareizs un regul\u0101rs. Labs miegs ir atkar\u012bgs no katra no mums.<\/p>\n

Nosakiet, cik stundas miegam jums nepiecie\u0161ams, un piel\u0101gojiet to laikam, kuru varat viskonsekvent\u0101k izmantot gul\u0113\u0161anai un kas p\u0113c iesp\u0113jas sakr\u012bt ar tum\u0161\u0101kaj\u0101m stund\u0101m. V\u0113lams agr\u0101k, nevis v\u0113l\u0101k nakts stund\u0101s.<\/p>\n

SATURA R\u0100D\u012aT\u0100JS
\n<\/span> Cik stundas miega mums vajag?<\/a>
\n<\/span> Miega cikli \u2013 k\u0101 pamosties atp\u016bties?<\/a>
\n<\/span> Miega f\u0101zes \u2014 ne viss miegs ir vien\u0101ds<\/a>
\n<\/span> Kas ir diennakts ritms un k\u0101 tas darbojas?<\/a>
\n<\/span> Miega tr\u016bkuma blakuspar\u0101d\u012bbas<\/a>
\n<\/span> P\u0101rm\u0113r\u012bgas miegain\u012bbas blakuspar\u0101d\u012bbas<\/a>
\n<\/span> K\u0101p\u0113c agr\u0101k ir lab\u0101k?<\/a>
\n<\/span> Kopsavilkums \u2013 atcerieties<\/a><\/div>\n

Kas ir miegs? Cik stundas miega mums ir nepiecie\u0161amas?<\/h2>\n

K\u0101ds ir sapr\u0101t\u012bgs miega daudzums? Zin\u0101tnieki ir vienispr\u0101tis miega ieteikumos<\/a>, saska\u0146\u0101 ar kuru pieaugu\u0161ajam nepiecie\u0161amas 7 l\u012bdz 9 stundas miega nakt\u012b. Jaundzimu\u0161ajiem, b\u0113rniem, pusaud\u017eiem un jaunie\u0161iem aug\u0161anai un att\u012bst\u012bbai nepiecie\u0161ams v\u0113l vair\u0101k miega. Cilv\u0113kiem, kas vec\u0101ki par 65 gadiem, nepiecie\u0161amas 7 l\u012bdz 8 stundas miega nakt\u012b, un vi\u0146u miega laiks ir nedaudz \u012bs\u0101ks.<\/p>\n

T\u0101tad, cikos jums vajadz\u0113tu iet gul\u0113t? Vienm\u0113r t\u0101d\u0101 laik\u0101, kas \u013cauj jums izgul\u0113ties atbilsto\u0161i j\u016bsu vecumam.<\/p>\n

\u0145emiet par pamatu laiku, kas jums nepiecie\u0161ams r\u012bta cel\u0161an\u0101s laikam, lai dotos uz darbu vai skolu, un no t\u0101 apr\u0113\u0137iniet nepiecie\u0161am\u0101s miega stundas, pievienojot v\u0113l 0,5 stundas aizmig\u0161anai.<\/p>\n

Piem\u0113ram, ja jums j\u0101ce\u013cas pulksten 6:00 no r\u012bta un jums ir nepiecie\u0161amas 8 stundas kvalitat\u012bva miega, jums j\u0101iet gul\u0113t ne v\u0113l\u0101k k\u0101 pulksten 21:30 jeb 8,5 stundas pirms modin\u0101t\u0101ja.<\/p>\n

Ir svar\u012bgi atrast miega rut\u012bnu, pie kuras vari pietur\u0113ties katru nakti, pat ned\u0113\u013cas nogal\u0113s. Nakts negul\u0113\u0161ana ned\u0113\u013cas nogal\u0113s un agra ie\u0161ana gul\u0113t izjauks miega ritmu un apgr\u016btin\u0101s atgrie\u0161anos ierastaj\u0101 ritm\u0101.<\/p>\n

Tas m\u016bs noved pie v\u0113l vienas svar\u012bgas t\u0113mas, kas ir miega un miega laika regularit\u0101te.<\/p>\n

Miega cikli, REM miegs \u2013 k\u0101 pamosties atp\u016bties?<\/h2>\n

Bie\u017ei tiek run\u0101ts par dzi\u013ca miega tr\u016bkumu. Ir divu veidu miegs da\u017e\u0101di veidi<\/a>, REM miegs un ne-REM miegs. Pirmais attiecas uz nemier\u012bgu miegu, kad m\u016bsu acis kustas zem plaksti\u0146iem. P\u0113d\u0113jais ir iedal\u012bts v\u0113l tr\u012bs f\u0101z\u0113s. T\u0101tad kopum\u0101 tiek izdal\u012btas \u010detras miega f\u0101zes, kas tipiskas nakts laik\u0101 main\u0101s noteikt\u0101 ritm\u0101.<\/p>\n

Ide\u0101l\u0101 gad\u012bjum\u0101 pieaugu\u0161ajam \u0161\u012bs miega f\u0101zes vajadz\u0113tu iziet cauri apm\u0113ram piecas reizes nakt\u012b jeb pieciem cikliem. Miega f\u0101\u017eu ilgums main\u0101s l\u012bdz ar nakts gaitu, bet kopum\u0101 viens cikls ilgst aptuveni 1,5 stundas.<\/p>\n

Ir lietder\u012bgi zin\u0101t sava miega cikla ilgumu un \u0146emt to v\u0113r\u0101, piem\u0113ram, izv\u0113loties gul\u0113tie\u0161anas vai pamo\u0161an\u0101s laiku. Proti, visviegl\u0101k ir pamosties REM miega f\u0101z\u0113, kas ir katra cikla p\u0113d\u0113j\u0101 f\u0101ze. T\u0101p\u0113c izv\u0113lieties gul\u0113tie\u0161anas laiku, kas \u013cauj pamosties REM miega laik\u0101.<\/p>\n

Piem\u0113ram, j\u016bs esat sevi apbalvojis ar jauku atva\u013cin\u0101jumu, bet diem\u017e\u0113l jums j\u0101ce\u013cas pulksten 4 no r\u012bta, lai pasp\u0113tu uz lidojumu. T\u0101 viet\u0101, lai iestat\u012btu modin\u0101t\u0101ju uz pulksten 4 no r\u012bta un dotos gul\u0113t ierastaj\u0101 laik\u0101, ir daudz sapr\u0101t\u012bg\u0101k veikt apr\u0113\u0137inus.<\/p>\n

Ja s\u0101kat virz\u012bties uz priek\u0161u 1,5 stundas no pamo\u0161an\u0101s br\u012b\u017ea, \u0161aj\u0101 gad\u012bjum\u0101 no plkst. 4:00, j\u016bs varat iek\u013caut apm\u0113ram tr\u012bs miega ciklus starp plkst. 22:30 un 4:00. Jums vajadz\u0113tu paredz\u0113t l\u012bdz 30 min\u016bt\u0113m aizmig\u0161anai, t\u0101p\u0113c, ja ejat gul\u0113t plkst. 22:00, pamo\u0161an\u0101s plkst. 4:00 no r\u012bta ir iev\u0113rojami hum\u0101n\u0101ka nek\u0101, piem\u0113ram, iel\u012bst gult\u0101 plkst. 23:00.<\/p>\n

\"Sieviete<\/p>\n

Lai \u0161aj\u0101 piem\u0113r\u0101 nogul\u0113tu vair\u0101k nek\u0101 tr\u012bs ciklus, j\u0101iet gul\u0113t v\u0113l agr\u0101k. \u010cetru ciklu gad\u012bjum\u0101 j\u0101iet gul\u0113t plkst. 20:30 utt. Lai atvieglotu \u0161o matem\u0101tikas da\u013cu, ir ar\u012b vair\u0101kas noder\u012bgas viedt\u0101lru\u0146u lietotnes, kas pa\u0161as veic \u0161o apr\u0113\u0137inu un, ja nepiecie\u0161ams, aizpilda modin\u0101t\u0101ja da\u013cu.<\/p>\n

Jau gadiem ilgi izmantoju t\u0101lru\u0146a lietotnes, lai sekotu l\u012bdzi savam miegam. T\u0101s ir \u012bpa\u0161i noder\u012bgas, ja j\u0101ce\u013cas neparast\u0101 laik\u0101. Un jo maz\u0101k laika ir miegam, jo svar\u012bg\u0101k ir nep\u0101rtraukt miegu pirms cikla beig\u0101m. Viens vai divi miega cikli ir daudz lab\u0101ki nek\u0101 puse cikla vai neviens.<\/p>\n

Miega f\u0101zes \u2014 ne viss miegs ir vien\u0101ds<\/h2>\n

Zin\u0101tnieki, p\u0113tot smadze\u0146u vi\u013c\u0146us, ir atkl\u0101ju\u0161i, ka miega s\u0101kumposm\u0101 m\u0113s paties\u012bb\u0101 esam diezgan nomod\u0101. M\u016bsu acis v\u0113l var b\u016bt atv\u0113rtas, bet m\u016bsu smadzenes jau gatavojas miegam. Ja neviens m\u016bs netrauc\u0113, m\u0113s aizmiegam dzi\u013c\u0101k, m\u016bsu smadze\u0146u vi\u013c\u0146i pal\u0113nin\u0101s un m\u0113s iesl\u012bgstam dzi\u013c\u0101k\u0101 mieg\u0101.<\/p>\n

Pirm\u0101 f\u0101ze<\/h3>\n

Pirmais miega posms ir p\u0101reja no nomodas st\u0101vok\u013ca uz miegu. \u0160is ir br\u012bdis, kad s\u0101kat l\u0113n\u0101m iesl\u012bgt. Beta vi\u013c\u0146i p\u0101r\u0146em smadzenes, fokuss k\u013c\u016bst neskaidrs, un acis s\u0101k aizv\u0113rties. Ja pamodin\u0101siet cilv\u0113ku \u0161aj\u0101 posm\u0101, vi\u0146\u0161, iesp\u0113jams, neapzin\u0101s, ka jau ir cie\u0161i aizmidzis.<\/p>\n

Miega p\u0113tnieki nor\u0101da, ka miega pirmaj\u0101 posm\u0101<\/a>: smadze\u0146u darb\u012bba pal\u0113nin\u0101s, sirdsdarb\u012bba, acu kust\u012bbas un elpo\u0161ana ar\u012b pal\u0113nin\u0101s, musku\u013ci atsl\u0101bin\u0101s un var rasties negaid\u012btas raust\u012b\u0161an\u0101s vai spazmas.<\/p>\n

\u0160\u012b p\u0101rejas f\u0101ze no nomoda st\u0101vok\u013ca uz dzi\u013c\u0101ku miegu ilgst aptuveni 5\u201310 min\u016btes, sprie\u017eot p\u0113c smadze\u0146u vi\u013c\u0146iem. T\u0101tad, ja gult\u0101 tas aiz\u0146em iev\u0113rojami ilg\u0101ku laiku, j\u016bs vai nu v\u0113l neesat gatavs gul\u0113t, vai ar\u012b dar\u0101t kaut ko t\u0101du, kas ne\u013cauj jums aizmigt.<\/p>\n

Otr\u0101 f\u0101ze<\/h3>\n

\u0160\u012b ir miega f\u0101ze, kur\u0101, p\u0113c amerik\u0101\u0146u miega p\u0113tnieku dom\u0101m, m\u0113s pavad\u0101m puse no j\u016bsu miega laika<\/a>\u0160\u012b f\u0101ze ilgst 10\u201360 min\u016btes, \u012bs\u0101ka agr\u0101s nakts stund\u0101s un pagarin\u0101s, tuvojoties r\u012btam.<\/p>\n

Ieejot \u0161aj\u0101 f\u0101z\u0113, m\u016bsu apk\u0101rt\u0113j\u0101s vides apzin\u0101\u0161an\u0101s samazin\u0101s, t\u0101p\u0113c m\u016bs ir gr\u016bt\u0101k pamodin\u0101t nek\u0101 pirmaj\u0101 f\u0101z\u0113. \u0136erme\u0146a temperat\u016bra pazemin\u0101s, acu kust\u012bbas apst\u0101jas, elpo\u0161ana un sirdsdarb\u012bba k\u013c\u016bst regul\u0101r\u0101ka. \u0160aj\u0101 f\u0101z\u0113 notiek ar\u012b iepriek\u0161\u0113j\u0101s dienas atmi\u0146u apstr\u0101de, organiz\u0113\u0161ana un glab\u0101\u0161ana.<\/p>\n

Tre\u0161ais posms \u2013 dzi\u013c\u0161 miegs<\/h3>\n

Tre\u0161o miega posmu raksturo v\u0113l l\u0113n\u0101ki smadze\u0146u vi\u013c\u0146i, ko sauc par delta vi\u013c\u0146iem. \u0160aj\u0101 posm\u0101 ir \u013coti gr\u016bti k\u0101du pamodin\u0101t, un, ja tas izdodas, nav j\u0113gas gaid\u012bt lielu pateic\u012bbu. Tas, protams, ja vien istaba nedeg. Ja jums past\u0101v\u012bgi ir probl\u0113mas ar modin\u0101t\u0101ja nedzird\u0113\u0161anu vai \u013coti miegaina saj\u016bta, kad pamostaties, tad p\u0101rlasiet manu iepriek\u0161 rakst\u012bto par miega cikliem.<\/p>\n

\u0160aj\u0101 miega f\u0101z\u0113 m\u016bsu musku\u013ci ir piln\u012bb\u0101 atsl\u0101bin\u0101ti, asinsspiediens pazemin\u0101s un elpo\u0161ana pal\u0113nin\u0101s. J\u016bs atrodaties dzi\u013c\u0101kaj\u0101 miega f\u0101z\u0113, kur\u0101 j\u016bsu \u0137ermenis var uzs\u0101kt nepiecie\u0161amos atjauno\u0161an\u0101s procesus, tostarp stiprin\u0101t im\u016bnsist\u0113mu. Taj\u0101 pa\u0161\u0101 laik\u0101 j\u016bsu smadzenes var uzglab\u0101t faktu\u0101l\u0101s zin\u0101\u0161anas, ko esat apguvis.<\/p>\n

3. posms ilgst aptuveni 20\u201340 min\u016btes, ta\u010du at\u0161\u0137ir\u012bb\u0101 no viegl\u0101kaj\u0101m miega f\u0101z\u0113m dzi\u013cais miegs ir ilg\u0101ks agr\u0101s nakts stund\u0101s un \u012bs\u0101ks, tuvojoties r\u012btam. Jo agr\u0101k j\u016bs ejat gul\u0113t, jo vair\u0101k laika j\u016bs, cerams, pavad\u012bsiet dzi\u013c\u0101 mieg\u0101 nakt\u012b un no r\u012bta pamod\u012bsieties atp\u016btu\u0161ies.<\/p>\n

Balstoties uz person\u012bgiem nov\u0113rojumiem, esmu iev\u0113rojis, ka, ja gul\u0113tie\u0161anas laiks tiek atlikts l\u012bdz jaunai dienai, ma\u0146as ir p\u0101r\u0101k uzbudin\u0101tas vai ku\u0146\u0123is ir p\u0101r\u0101k pilns, tad dzi\u013c\u0161 miegs var neiest\u0101ties, vai ar\u012b, kad \u0137ermenis beidzot nomierin\u0101s pret r\u012btu un pien\u0101k gaid\u012btais dzi\u013cais miegs, jau ir laiks mosties, un, k\u0101 min\u0113ts, pamo\u0161an\u0101s no dzi\u013ca miega nav \u012bpa\u0161i pat\u012bkama pieredze.<\/p>\n

Ceturtais posms \u2014 REM miegs<\/h3>\n

Katra cikla p\u0113d\u0113j\u0101 f\u0101ze ir REM miegs, kur\u0101 m\u016bsu smadzenes atkal k\u013c\u016bst akt\u012bvas. Smadze\u0146u vi\u013c\u0146i \u0161aj\u0101 f\u0101z\u0113 ir visl\u012bdz\u012bg\u0101kie tiem, kas rodas nomoda st\u0101vokl\u012b. Lai gan smadzen\u0113s notiek zin\u0101ma aktiv\u0101cija, ekstremit\u0101tes k\u013c\u016bst nekust\u012bgas. T\u0101 var b\u016bt diezgan bied\u0113jo\u0161a pieredze, kad apzi\u0146a s\u0101k klusi mosties un j\u016btat, ka nevarat pakustin\u0101t rokas vai k\u0101jas. Tas ir piln\u012bgi norm\u0101li, un nav pamata uztraukties.<\/p>\n

REM miega pirm\u0101 f\u0101ze parasti s\u0101kas 90 min\u016btes p\u0113c aizmig\u0161anas un ilgst 10\u201360 min\u016btes atkar\u012bb\u0101 no diennakts laika un citiem apst\u0101k\u013ciem. REM miega f\u0101zes k\u013c\u016bst gar\u0101kas, tuvojoties r\u012btam.<\/p>\n

\u0160aj\u0101 f\u0101z\u0113 smadzen\u0113s notiek ar\u012b ar atmi\u0146u saist\u012bti procesi. Zin\u0101tnieki uzskata, ka REM miega laik\u0101 apstr\u0101d\u0101 un uzglab\u0101 smadzen\u0113s ar emocij\u0101m saist\u012bt\u0101s atmi\u0146as<\/a>.<\/p>\n

Miega stadiju sec\u012bba<\/h3>\n

Kad m\u0113s gu\u013cam, m\u0113s neizejam cauri \u0161iem \u010detriem posmiem sec\u012bb\u0101. Pie\u0146emot, ka m\u016bs neviens netrauc\u0113 un m\u0113s varam mier\u012bgi gul\u0113t, miega posmu sec\u012bba ir \u0161\u0101da:<\/p>\n

    \n
  1. Miegs s\u0101kas ar pirmo f\u0101zi<\/li>\n
  2. Otrais posms jeb viegls miegs<\/li>\n
  3. Tre\u0161\u0101 f\u0101ze jeb dzi\u013cais miegs<\/li>\n
  4. Otrais posms jeb viegls miegs<\/li>\n
  5. REM miegs<\/li>\n<\/ol>\n

    P\u0113c REM miega m\u0113s neatgrie\u017eamies 1. posm\u0101, bet nekav\u0113joties p\u0101rejam uz 2. posmu. Parasti m\u0113s katru nakti izietu cauri \u010detriem l\u012bdz pieciem cikliem jeb, citiem v\u0101rdiem sakot, 7\u20139 stund\u0101m.<\/p>\n

    Kas ir diennakts ritms un k\u0101 tas darbojas?<\/h2>\n

    Diennakts ritms ir termins, ko lieto, lai aprakst\u012btu smadze\u0146u dabisko miega un nomoda ciklu. Tas ir k\u0101 m\u016bsu iek\u0161\u0113jais pulkstenis.<\/p>\n

    Mums visiem dienas laik\u0101 ir periodi, kad esam miegain\u0101ki, un periodi, kad esam modr\u0101ki. Cilv\u0113ki parasti ir vismiegain\u0101kie laik\u0101 no pulksten 13:00 l\u012bdz 15:00 un no pulksten 2:00 l\u012bdz 4:00.<\/p>\n

    Jo lab\u0101ka ir j\u016bsu nakts miega kvalit\u0101te, jo maz\u0101k jut\u012bsieties miegains dienas laik\u0101. Tom\u0113r miegain\u012bba dien\u0101 nor\u0101da uz miega tr\u016bkumu.<\/p>\n

    Diennakts ritms kontrol\u0113 ar\u012b j\u016bsu gul\u0113tie\u0161anas un pamo\u0161an\u0101s laikus. Ja katru dienu ejat gul\u0113t un pamostaties vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101, j\u016bsu smadzenes pie t\u0101 pierod, un j\u016bs varat gul\u0113t nakt\u012b bez probl\u0113m\u0101m un pamosties no r\u012bta bez modin\u0101t\u0101ja. Ar nosac\u012bjumu, ka j\u016bsu miega kvalit\u0101te ir laba.<\/p>\n

    Tom\u0113r, ja str\u0101d\u0101jat neregul\u0101r\u0101s mai\u0146\u0101s vai ejat gul\u0113t da\u017e\u0101dos laikos visas ned\u0113\u013cas garum\u0101, j\u016bsu diennakts ritms tiks izjaukts. Tas var izrais\u012bt miegain\u012bbu dien\u0101 un pasliktin\u0101t miega kvalit\u0101ti.
    \n\"miega<\/p>\n

    Miega tr\u016bkuma blakuspar\u0101d\u012bbas<\/h2>\n

    Dienas miegain\u012bba ir paz\u012bme, ka nakt\u012b negu\u013cat pietiekami daudz. Trauc\u0113ts miegs un dzi\u013ca miega tr\u016bkums ietekm\u0113 m\u016bsu vesel\u012bbu. Miega tr\u016bkuma simptomi ir negad\u012bjumi, aizkaitin\u0101m\u012bba un aizm\u0101r\u0161\u012bba.<\/p>\n

    Trauc\u0113ts miegs un hronisks miega tr\u016bkums var izrais\u012bt ar\u012b ilgtermi\u0146a vesel\u012bbas probl\u0113mas. Piem\u0113ram, bie\u017eas slimo\u0161anas, paaugstin\u0101tu asinsspiedienu, diab\u0113tu, sirds slim\u012bbas, aptauko\u0161anos un depresiju, un tie ir tikai da\u017ei no vesel\u012bbas riskiem. Ja dienas laik\u0101 j\u016btaties past\u0101v\u012bgi noguris un miegains, iemesls var b\u016bt j\u016bsu vesel\u012bbas st\u0101vokl\u012b, nevis miega ilgum\u0101 un kvalit\u0101t\u0113.<\/p>\n

    P\u0101r\u0101k ilgas gul\u0113\u0161anas blakuspar\u0101d\u012bbas ir l\u012bdz\u012bgas miega tr\u016bkuma blakuspar\u0101d\u012bb\u0101m<\/h2>\n

    Miega tr\u016bkuma blakuspar\u0101d\u012bbas ir jau sen zin\u0101mas un p\u0113t\u012btas, ta\u010du t\u0101pat ir ar\u012b ar p\u0101rm\u0113r\u012bgu gul\u0113\u0161anu saist\u012btie vesel\u012bbas riski.<\/p>\n

    Ja jums nakt\u012b past\u0101v\u012bgi nepiecie\u0161ams vair\u0101k miega, nek\u0101 iesaka j\u016bsu vecumam atbilsto\u0161ais ieteikums, un jums, iesp\u0113jams, b\u016bs j\u0101gu\u013c ar\u012b dienas laik\u0101, ir pamats aizdom\u0101m, ka j\u016bsu miega kvalit\u0101te nav atbilsto\u0161a.<\/p>\n

    P\u0101rm\u0113r\u012bgai gul\u0113\u0161anai ir vair\u0101kas blakuspar\u0101d\u012bbas, kas ir l\u012bdz\u012bgas miega tr\u016bkumam, piem\u0113ram, depresija, aizkaitin\u0101m\u012bba un sirds un asinsvadu slim\u012bbas.<\/p>\n

    Tom\u0113r \u0161\u012bs vesel\u012bbas probl\u0113mas ne vienm\u0113r var b\u016bt saist\u012btas ar p\u0101r\u0101k ilgu miegu vai sliktu miega kvalit\u0101ti. P\u0101rm\u0113r\u012bgs miegs var b\u016bt saist\u012bts ar\u012b ar vair\u0101k\u0101m vesel\u012bbas probl\u0113m\u0101m.<\/p>\n

    Da\u017ei vesel\u012bbas st\u0101vok\u013cu piem\u0113ri, kas var izrais\u012bt p\u0101rm\u0113r\u012bgu miegain\u012bbu vai trauc\u0113t miegu, ir: trauksme, depresija, miega apnoja, Parkinsona slim\u012bba, diab\u0113ts, sirds slim\u012bbas, aptauko\u0161an\u0101s, vairogdziedzera darb\u012bbas trauc\u0113jumi un astma.<\/p>\n

    K\u0101p\u0113c agr\u0101k ir lab\u0101k?<\/h2>\n

    Kult\u016bras zi\u0146\u0101 ir diezgan ierasts palikt nomod\u0101 l\u012bdz pusnaktij vai pat ilg\u0101k. Tam var b\u016bt daudz un \u013coti da\u017e\u0101du iemeslu.<\/p>\n

    Kur\u0161 gan v\u0113las garu izklaides vakaru vai kult\u016bras baud\u012b\u0161anu, kam j\u0101atg\u016bst darba vai skolas iekav\u0113jumi? Ja jums ir ar\u012b \u0123imene un b\u0113rni, visu nepiecie\u0161amo ir v\u0113l gr\u016bt\u0101k iek\u013caut br\u012bvaj\u0101 laik\u0101.<\/p>\n

    T\u0101 k\u0101 vairuma cilv\u0113ku pamo\u0161an\u0101s laiku nosaka skola vai darbs, \u0161\u0137iet, ka nav kur citur, kur atrast papildu laiku, k\u0101 vien vakara stund\u0101s.<\/p>\n

    Paties\u012bb\u0101 daudzos gad\u012bjumos ir piln\u012bgi iesp\u0113jams pierast pie agr\u0101kas gul\u0113tie\u0161anas un agr\u0101kas cel\u0161an\u0101s no r\u012bta.<\/p>\n

    Piem\u0113ram, k\u0101 vec\u0101ks, j\u016bs noliekat b\u0113rnus gul\u0113t pulksten 21:00 un pats gu\u013cat visu nakti, lai j\u016bs var\u0113tu celties pulksten 5:30 un veikt nepiecie\u0161amos darbus klusaj\u0101s r\u012bta stund\u0101s.<\/p>\n

    Es zinu, ka ideja par agr\u0101ku gul\u0113\u0161anu un agr\u0101ku cel\u0161anos var \u0161\u0137ist sve\u0161a, lai neteiktu, utopiska. Ta\u010du es min\u0113\u0161u da\u017eus argumentus, kas atbalsta agr\u0101ku gul\u0113\u0161anu.<\/p>\n

    Ieguvumi no agr\u0101kas gul\u0113tie\u0161anas un pamo\u0161an\u0101s:<\/p>\n

      \n
    1. P\u0113t\u012bjumi liecina, ka "c\u012bru\u013ciem" ir zem\u0101ks sirds slim\u012bbu un diab\u0113ta risks, k\u0101 ar\u012b ilg\u0101ks dz\u012bves ilgums sal\u012bdzin\u0101jum\u0101 ar "p\u016bc\u0113m".<\/li>\n
    2. "C\u012bru\u013ciem" ir regul\u0101r\u0101ks un vesel\u012bg\u0101ks \u0113\u0161anas paradums (pien\u0101c\u012bgas brokastis un maz\u0101k vakara uzkodu), kas nodro\u0161ina sp\u0113c\u012bg\u0101ku im\u016bnsist\u0113mu un maz\u0101k slim\u012bbu, lab\u0101ku gar\u012bgo sniegumu dien\u0101 un zem\u0101ku stresa l\u012bmeni.<\/li>\n
    3. Maz\u0101k miega probl\u0113mu un kvalitat\u012bv\u0101ks miegs. Agr\u0101s nakts stund\u0101s dzi\u013c\u0101 miega f\u0101zes ir gar\u0101kas, sa\u012bsinoties, tuvojoties r\u012btam. T\u0101d\u0101 veid\u0101 j\u016bs gu\u013cat dzi\u013ci un viegli pamostaties. Kad ejat gul\u0113t p\u0113c pusnakts, \u0161is modelis ir pret\u0113js. Miegs s\u0101kas ar \u012bsiem viegla miega cikliem, kas k\u013c\u016bst dzi\u013c\u0101ki tikai pret r\u012btu, kad jums ir j\u0101ce\u013cas. T\u0101d\u0101 veid\u0101 liela da\u013ca j\u016bsu miega ir viegls un virspus\u0113js, un modin\u0101t\u0101js parasti iesl\u0113dzas tie\u0161i tad, kad esat beidzot sasniedzis dzi\u013c\u0101 miega f\u0101zi, no kuras ir gr\u016bti pamosties.<\/li>\n
    4. Lab\u0101ka miega \u0137\u012bmija. Liel\u0101kajai da\u013cai cilv\u0113ku endog\u0113n\u0101 melaton\u012bna l\u012bmenis ir visaugst\u0101kais agr\u0101s nakts stund\u0101s. Jo augst\u0101ks ir melaton\u012bna l\u012bmenis, jo lab\u0101ks ir miegs. Nakts negul\u0113\u0161ana un miega tr\u016bkums ietekm\u0113 grel\u012bna l\u012bmeni, kas var izrais\u012bt aptauko\u0161anos. Grel\u012bns ir hormons, kas regul\u0113 m\u016bsu apet\u012bti. Grel\u012bna izdal\u012b\u0161an\u0101s pirmaj\u0101s miega stund\u0101s ir saist\u012bta ar augst\u0101ku aug\u0161anas hormona l\u012bmeni, kas atjauno \u0161\u016bnas un audus, saglab\u0101jot m\u016bsu \u0137erme\u0146a vesel\u012bbu.<\/li>\n<\/ol>\n

      Kopsavilkums \u2013 atcerieties<\/h2>\n

      Kopum\u0101 lab\u0101k ir iet gul\u0113t agr\u0101k un celties agr\u0101k no r\u012bta. Tom\u0113r, ja tas neatbilst j\u016bsu dz\u012bvesveidam, nekr\u012btiet izmisum\u0101.<\/p>\n

      P\u0101rliecinieties, ka katru dienu gu\u013cat pietiekami kvalitat\u012bvi. Lai to pan\u0101ktu, ir svar\u012bgi iev\u0113rot regularit\u0101ti, katru dienu ejot gul\u0113t un mostoties vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101.<\/p>\n

      Ja jums ir gr\u016bt\u012bbas aizmigt vai dienas laik\u0101 j\u016btaties past\u0101v\u012bgi miegains, neskatoties uz pietiekamu miegu un regul\u0101ru miega re\u017e\u012bmu, tas var liecin\u0101t par nepietiekamu miega kvalit\u0101ti. \u0160\u0101d\u0101 gad\u012bjum\u0101 konsult\u0113jieties ar miega speci\u0101listu, lai sa\u0146emtu pal\u012bdz\u012bbu.<\/p>","protected":false},"excerpt":{"rendered":"

      K\u0101ds ir laba miega nosl\u0113pums? Mums ir daudz probl\u0113mu, kas saist\u012btas ar miegu \u2013 miega tr\u016bkums, past\u0101v\u012bga miegain\u012bba un nogurums, miegain\u012bba dien\u0101, nesp\u0113ja aizmigt nakt\u012b un miegs ar p\u0101rtraukumiem. Paties\u012bba ir t\u0101da, ka ide\u0101l\u0101 pasaul\u0113 m\u016bsu miega ritms b\u016btu sinhroniz\u0113ts ar saull\u0113ktu un\u2026<\/p>","protected":false},"author":64,"featured_media":3623,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[94],"tags":[101,75,77,53,103],"class_list":["post-3617","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fuusiline-tervis","tag-diabeet","tag-krooniline-poletik","tag-pikaealisus","tag-sportlik-sooritus","tag-uni","entry","has-media"],"acf":[],"yoast_head":"\nUni ja unepuudus. 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