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[title] => Noćas se vraća sat unatrag: ovo je sedam savjeta koji će vam olakšati za mnoge tešku prilagodbu na promjenu! Jedan trik pali odmah ujutro, probajte ga
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U nedjelju prelazimo na zimsko računanje vremena, što znači da će se kazaljke pomaknuti jedan sat unazad. Jedina korist? Dodatni sat spavanj,a jer se 30. listopada kazaljke s 3:00 vraćaju na 2:00.
Kako biste izbjegli poremećaje sna, dvoje stručnjaka je dalo savjete kako maksimalno iskoristiti dodatno vrijeme za spavanje nakon završetka ljetnog računanja vremena.
Kako prilagoditi svoje tijelo za pomicanje sata unatrag?
Phil Lawlor, stručnjak za spavanje, rekao je da studije pokazuju da mnogi ljudi ne spavaju nužno više kada se satovi pomaknu unatrag. To je zato što mnogi odlučuju ostati duže budni, umjesto da spavaju cijelu noć.
Vremenski prijelaz može dovesti do duljeg trajanja sna, ali ne za cijeli sat, jer su naša tijela uvježbana na vrijeme prije pomicanja kazaljke, objasnio je.
Štoviše, dodatni sat može ljude učiniti umornijima ujutro jer smeta biološkom satu mozga. Lawlor preporučuje postupno mijenjanje vremena za spavanje prije nego što se satovi pomaknu unatrag, tako da se vaš tjelesni sat navikne na promjenu.
---
---
Psihologinja Lindsay Browning kaže da je izlaganje svjetlu ključno za uklanjanje umora koji je posljedica pomicanja satova. I ona je naglasila važnost promjene vremena za spavanje prije nego što se sat pomakne, inače se možete probuditi prerano i vrtjeti se u krevetu dok vam se alarm ne oglasi.
- Zbog toga možete biti umorni tijekom dana, kao da se niste dobro naspavali. Kako biste se borili protiv toga i kako biste se ujutro lakše pokrenuli, započnite dan tako što ćete širom otvoriti zavjese čim se probudite kako biste pustili svjetlost.
Također, pobrinite se da izađete iz kuće u šetnju tijekom jutra ili u vrijeme ručka da biste se izložili suncu i malo kretali - navela je Browning, a prenosi živim.hr.
Dodatni savjeti stručnjaka za spavanje:
1. Nemojte drijemati - drijemanje preko dana otežava noćni san.
2. Svakodnevno se držite rutine spavanja.
3. Nemojte koristiti elektroničke zaslone prije spavanja
4. Opustite se prije spavanja, prigušite svjetla i čitajte knjigu, umjesto da gledate TV.
5. Izađite u popodnevnu šetnju ili na trčanje - vježbanje na otvorenom i izlaganje prirodnom svjetlu pomaže u borbi protiv sezonskog afektivnog poremećaja i poboljšava san.
7. Zdrava prehrana neophodna je za dobar san, stoga smanjite slatke i masne hrane i pazite na kofein.
---
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U nedjelju prelazimo na zimsko računanje vremena, što znači da će se kazaljke pomaknuti jedan sat unazad. Jedina korist? Dodatni sat spavanj,a jer se 30. listopada kazaljke s 3:00 vraćaju na 2:00.
Kako biste izbjegli poremećaje sna, dvoje stručnjaka je dalo savjete kako maksimalno iskoristiti dodatno vrijeme za spavanje nakon završetka ljetnog računanja vremena.
Kako prilagoditi svoje tijelo za pomicanje sata unatrag?
Phil Lawlor, stručnjak za spavanje, rekao je da studije pokazuju da mnogi ljudi ne spavaju nužno više kada se satovi pomaknu unatrag. To je zato što mnogi odlučuju ostati duže budni, umjesto da spavaju cijelu noć.
Vremenski prijelaz može dovesti do duljeg trajanja sna, ali ne za cijeli sat, jer su naša tijela uvježbana na vrijeme prije pomicanja kazaljke, objasnio je.
Štoviše, dodatni sat može ljude učiniti umornijima ujutro jer smeta biološkom satu mozga. Lawlor preporučuje postupno mijenjanje vremena za spavanje prije nego što se satovi pomaknu unatrag, tako da se vaš tjelesni sat navikne na promjenu.
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Psihologinja Lindsay Browning kaže da je izlaganje svjetlu ključno za uklanjanje umora koji je posljedica pomicanja satova. I ona je naglasila važnost promjene vremena za spavanje prije nego što se sat pomakne, inače se možete probuditi prerano i vrtjeti se u krevetu dok vam se alarm ne oglasi.
- Zbog toga možete biti umorni tijekom dana, kao da se niste dobro naspavali. Kako biste se borili protiv toga i kako biste se ujutro lakše pokrenuli, započnite dan tako što ćete širom otvoriti zavjese čim se probudite kako biste pustili svjetlost.
Također, pobrinite se da izađete iz kuće u šetnju tijekom jutra ili u vrijeme ručka da biste se izložili suncu i malo kretali - navela je Browning, a prenosi živim.hr.
Dodatni savjeti stručnjaka za spavanje:
1. Nemojte drijemati - drijemanje preko dana otežava noćni san.
2. Svakodnevno se držite rutine spavanja.
3. Nemojte koristiti elektroničke zaslone prije spavanja
4. Opustite se prije spavanja, prigušite svjetla i čitajte knjigu, umjesto da gledate TV.
5. Izađite u popodnevnu šetnju ili na trčanje - vježbanje na otvorenom i izlaganje prirodnom svjetlu pomaže u borbi protiv sezonskog afektivnog poremećaja i poboljšava san.
7. Zdrava prehrana neophodna je za dobar san, stoga smanjite slatke i masne hrane i pazite na kofein.
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13. svibanj 2024 22:16
