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Već i ptice na grani znaju da dosljedna svakodnevna rutina opuštanja vam može pomoći da brže i bolje zaspite, a i da se tako vaše tijelo i um kvalitetno odmore. Baš zbog toga smo pripremili popis večernjih rutina. Naravno, možete isprobati sve ili samo neke, važno je samo da pronađete ono što odgovara vama i vašem tijelu, piše Živim.

Vruća kupka

Ljudska temperatura prirodno pada tijekom noći. Pad temperature počinje dva sata prije spavanja, a najniža je između četiri i pet sati ujutro, navodi studija iz 1997. godine koju je proveo New York Hospital-Cornell Medical Center. Kada svoje tijelo uronite u vruću kupku, vaša temperatura raste, a brzo razdoblje hlađenja odmah nakon toga vas opušta.

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Dva sata prije spavanja, opustite se u kadi 20 ili 30 minuta, preporučuje dr. Joyce Walsleben, izvanredna profesorica na Medicinskom fakultetu Sveučilišta u New Yorku.

- Ako povisite temperaturu za stupanj ili dva kupanjem, veća je vjerojatnost da će vas nagli pad temperature prije spavanja uvesti u dubok san - kaže ona.

Tuširanje je manje učinkovito, ali također može djelovati.

Ugasite svijetlo ili ga prigušite

Kasno navečer vaše tijelo oslobađa hormon melatonin koji vas čini pospanima, ali samo ako dobije prave uvjete iz vaše okoline.

- Melatonin je hormon tame, neće se oslobađati dok je upaljeno svjetlo. Zamračite prostoriju već u devet ili 10 sati - rekla je Walsleben.

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Sjedenje u slabo osvijetljenoj sobi može vas staviti u pravo raspoloženje za spavanje.

Rasporedite svoju odjeću

Možete pomoći svom tijelu da prepozna da je vrijeme za spavanje postavljanjem rutine i ponavljanjem svake večeri.

- Predlažem da ljudi uspostave večernju rutinu prije nego što legnu u krevet, kako bi pomogli svom mozgu da se prebaci u stanje spavanja. Pripremite pidžamu, operite kosu ili zube, te navike mogu biti vrlo dobre za spavanje - kaže dr. Gary Zammit, direktor Instituta za poremećaje spavanja u New Yorku.

Klonite se stimulansa

Preskakanje uobičajene šalice kave u poslijepodnevnim satima bi vam moglo pomoći da brže zaspite, budući da je kofein stimulans.

- Ne sviđa mi se to što ljudi koji loše spavaju konzumiraju kofein u poslijepodnevnim satima jer on može dugo ostati u sustavu - kaže Walsleben.

Čak i oni koji piju kavu bez kofeina bi trebali biti oprezni. Studija objavljena u časopisu Consumer Reports iz 2007. pokazala je da neke kave bez kofeina zapravo imaju kofeina. Većinu ljudi niske razine kofeina neće držati budnima, ali ako ste posebno osjetljivi, dvije ili tri šalice bi mogle.

Nikotin je također stimulans pa pušenje kako biste se opustili prije spavanja zapravo može imati suprotni učinak, može ubrzati vaše otkucaje srca i održati vaš mozak budnim, kaže Walsleben.

Isključite elektroniku

Znamo da ponekad može biti opuštajuće dopisivati se s prijateljima prije spavanja, ali zapravo to vas može razbuditi. Osvijetljeni ekrani stimuliraju, navodi Walsleben, što uključuje i televizore, pa ih je najbolje izbjegavati.

- Prije odlaska na spavanje, počnite opuštati svoj mozak radeći nešto umirujuće, poput čitanja u udobnoj stolici, negdje drugdje osim u krevetu. Prestanite gledati TV i provjeravati e-mailove - kaže Walsleben.

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Nosite čarape u krevetu

Ako vas hladne noge drže budnima, osobito tijekom zime, zagrijte ih mekanim parom čarapa. Dodatni sloj ispod pokrivača može pomoći poboljšati cirkulaciju u vašim ekstremitetima, što vam može pomoći da zaspite brže, rekla je dr. med. Phyllis Zee, profesorica na Medicinskom fakultetu Feinberg Sveučilišta Northwestern.

Ograničite večernju konzumaciju hrane i pića

Obilni i začinjeni obroci preblizu vremenu spavanja mogu natjerati vaš probavni sustav da radi prekovremeno, a to znači da ćete vi biti budni. Isto tako, alkohol uz večeru, može vas učiniti pospanima, ali će poremetiti vaše obrasce spavanja kasnije tijekom noći i spriječiti vas da utonete u dubok, REM san koji vam je potreban da biste se osjećali osvježeno.

Ako popijete puno tekućine prije spavanja, možda ćete biti budni tijekom cijele noći jer ćete morati koristiti kupaonicu.

- Većina odraslih srednje i starije dobi mora ustati noću iz tog razloga pa ograničivanje tekućine prije spavanja može pomoći - kaže dr. med. William C. Dement, profesor psihijatrije na Sveučilištu Stanford i autor knjige The Promise of Sleep, piše Živim.

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Već i ptice na grani znaju da dosljedna svakodnevna rutina opuštanja vam može pomoći da brže i bolje zaspite, a i da se tako vaše tijelo i um kvalitetno odmore. Baš zbog toga smo pripremili popis večernjih rutina. Naravno, možete isprobati sve ili samo neke, važno je samo da pronađete ono što odgovara vama i vašem tijelu, piše Živim.

Vruća kupka

Ljudska temperatura prirodno pada tijekom noći. Pad temperature počinje dva sata prije spavanja, a najniža je između četiri i pet sati ujutro, navodi studija iz 1997. godine koju je proveo New York Hospital-Cornell Medical Center. Kada svoje tijelo uronite u vruću kupku, vaša temperatura raste, a brzo razdoblje hlađenja odmah nakon toga vas opušta.

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Dva sata prije spavanja, opustite se u kadi 20 ili 30 minuta, preporučuje dr. Joyce Walsleben, izvanredna profesorica na Medicinskom fakultetu Sveučilišta u New Yorku.

- Ako povisite temperaturu za stupanj ili dva kupanjem, veća je vjerojatnost da će vas nagli pad temperature prije spavanja uvesti u dubok san - kaže ona.

Tuširanje je manje učinkovito, ali također može djelovati.

Ugasite svijetlo ili ga prigušite

Kasno navečer vaše tijelo oslobađa hormon melatonin koji vas čini pospanima, ali samo ako dobije prave uvjete iz vaše okoline.

- Melatonin je hormon tame, neće se oslobađati dok je upaljeno svjetlo. Zamračite prostoriju već u devet ili 10 sati - rekla je Walsleben.

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Sjedenje u slabo osvijetljenoj sobi može vas staviti u pravo raspoloženje za spavanje.

Rasporedite svoju odjeću

Možete pomoći svom tijelu da prepozna da je vrijeme za spavanje postavljanjem rutine i ponavljanjem svake večeri.

- Predlažem da ljudi uspostave večernju rutinu prije nego što legnu u krevet, kako bi pomogli svom mozgu da se prebaci u stanje spavanja. Pripremite pidžamu, operite kosu ili zube, te navike mogu biti vrlo dobre za spavanje - kaže dr. Gary Zammit, direktor Instituta za poremećaje spavanja u New Yorku.

Klonite se stimulansa

Preskakanje uobičajene šalice kave u poslijepodnevnim satima bi vam moglo pomoći da brže zaspite, budući da je kofein stimulans.

- Ne sviđa mi se to što ljudi koji loše spavaju konzumiraju kofein u poslijepodnevnim satima jer on može dugo ostati u sustavu - kaže Walsleben.

Čak i oni koji piju kavu bez kofeina bi trebali biti oprezni. Studija objavljena u časopisu Consumer Reports iz 2007. pokazala je da neke kave bez kofeina zapravo imaju kofeina. Većinu ljudi niske razine kofeina neće držati budnima, ali ako ste posebno osjetljivi, dvije ili tri šalice bi mogle.

Nikotin je također stimulans pa pušenje kako biste se opustili prije spavanja zapravo može imati suprotni učinak, može ubrzati vaše otkucaje srca i održati vaš mozak budnim, kaže Walsleben.

Isključite elektroniku

Znamo da ponekad može biti opuštajuće dopisivati se s prijateljima prije spavanja, ali zapravo to vas može razbuditi. Osvijetljeni ekrani stimuliraju, navodi Walsleben, što uključuje i televizore, pa ih je najbolje izbjegavati.

- Prije odlaska na spavanje, počnite opuštati svoj mozak radeći nešto umirujuće, poput čitanja u udobnoj stolici, negdje drugdje osim u krevetu. Prestanite gledati TV i provjeravati e-mailove - kaže Walsleben.

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Nosite čarape u krevetu

Ako vas hladne noge drže budnima, osobito tijekom zime, zagrijte ih mekanim parom čarapa. Dodatni sloj ispod pokrivača može pomoći poboljšati cirkulaciju u vašim ekstremitetima, što vam može pomoći da zaspite brže, rekla je dr. med. Phyllis Zee, profesorica na Medicinskom fakultetu Feinberg Sveučilišta Northwestern.

Ograničite večernju konzumaciju hrane i pića

Obilni i začinjeni obroci preblizu vremenu spavanja mogu natjerati vaš probavni sustav da radi prekovremeno, a to znači da ćete vi biti budni. Isto tako, alkohol uz večeru, može vas učiniti pospanima, ali će poremetiti vaše obrasce spavanja kasnije tijekom noći i spriječiti vas da utonete u dubok, REM san koji vam je potreban da biste se osjećali osvježeno.

Ako popijete puno tekućine prije spavanja, možda ćete biti budni tijekom cijele noći jer ćete morati koristiti kupaonicu.

- Većina odraslih srednje i starije dobi mora ustati noću iz tog razloga pa ograničivanje tekućine prije spavanja može pomoći - kaže dr. med. William C. Dement, profesor psihijatrije na Sveučilištu Stanford i autor knjige The Promise of Sleep, piše Živim.

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ŽivotRUTINA

Usvojite navike koje će vam omogućiti kvalitetan san: uz ove male rituale prije spavanja konačno ćete se pošteno naspavati

Piše Ana Dukić/Živim
14. kolovoza 2022. - 20:36
23089594
PREMIUM
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Već i ptice na grani znaju da dosljedna svakodnevna rutina opuštanja vam može pomoći da brže i bolje zaspite, a i da se tako vaše tijelo i um kvalitetno odmore. Baš zbog toga smo pripremili popis večernjih rutina. Naravno, možete isprobati sve ili samo neke, važno je samo da pronađete ono što odgovara vama i vašem tijelu, piše Živim.

Vruća kupka

Ljudska temperatura prirodno pada tijekom noći. Pad temperature počinje dva sata prije spavanja, a najniža je između četiri i pet sati ujutro, navodi studija iz 1997. godine koju je proveo New York Hospital-Cornell Medical Center. Kada svoje tijelo uronite u vruću kupku, vaša temperatura raste, a brzo razdoblje hlađenja odmah nakon toga vas opušta.

Dva sata prije spavanja, opustite se u kadi 20...

# SPAVANJE#KVALITETAN SAN#SNOVI
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20. svibanj 2024 13:09