Pagjum\u00ebsia \u00ebsht\u00eb nj\u00eb lloj \u00e7rregullimi i gjumit q\u00eb shoq\u00ebrohet me pamund\u00ebsin\u00eb p\u00ebr t\u00eb fjetur, paaft\u00ebsin\u00eb p\u00ebr t\u00eb q\u00ebndruar n\u00eb gjum\u00eb dhe zgjimin shum\u00eb her\u00ebt. Ekspert\u00ebt rekomandojn\u00eb q\u00eb t\u00eb rriturit duhet t\u00eb b\u00ebjn\u00eb nga 7 deri n\u00eb 9 or\u00eb gjum\u00eb \u00e7do nat\u00eb. Pagjum\u00ebsia mund t\u00eb shkaktoj\u00eb nj\u00eb s\u00ebr\u00eb problemesh. Mund ta b\u00ebj\u00eb t\u00eb v\u00ebshtir\u00eb kryerjen me efektivitet t\u00eb detyrave tuaja n\u00eb pun\u00eb, sht\u00ebpi ose shkoll\u00eb. Gjithashtu mund t\u00eb rris\u00eb rrezikun e disa \u00e7\u00ebshtjeve sh\u00ebndet\u00ebsore si depresioni, goditjet n\u00eb tru dhe s\u00ebmundjet e zemr\u00ebs. M\u00eb posht\u00eb do t\u00eb njiheni me shkaqet e pagjum\u00ebsis\u00eb te femrat.<\/p>\n
Shkaqet e pagjum\u00ebsis\u00eb tek grat\u00eb<\/p>\n
T\u00eb m\u00ebsoni se \u00e7far\u00eb e shkakton pagjum\u00ebsin\u00eb tek femrat do t’ju ndihmoj\u00eb t\u00eb p\u00ebrcaktoni gj\u00ebrat q\u00eb mund t\u00eb b\u00ebni p\u00ebr t\u00eb b\u00ebr\u00eb gjumin q\u00eb i nevojitet trupit tuaj dhe p\u00ebr t\u00eb zvog\u00ebluar rrezikun e problemeve sh\u00ebndet\u00ebsore q\u00eb lidhen me pagjum\u00ebsin\u00eb. Studiuesit kan\u00eb p\u00ebrcaktuar se luhatjet hormonale mund t\u00eb jen\u00eb p\u00ebrgjegj\u00ebse p\u00ebr rritjen e rrezikut t\u00eb pagjum\u00ebsis\u00eb. Ndryshimet hormonale tek grat\u00eb mund t\u00eb shkaktohen nga disa arsye, duke p\u00ebrfshir\u00eb:<\/p>\n
Ciklin menstrual \u2013 Shum\u00eb gra raportojn\u00eb probleme p\u00ebr t\u00eb fjetur dhe p\u00ebr t\u00eb q\u00ebndruar n\u00eb gjum\u00eb n\u00eb dit\u00ebt para periudh\u00ebs s\u00eb tyre menstruale. Grat\u00eb q\u00eb vuajn\u00eb nga \u00e7rregullimi disforik premenstrual (PMDD) kan\u00eb m\u00eb shum\u00eb probabilitet q\u00eb t\u00eb vuajn\u00eb nga pagjum\u00ebsia.<\/p>\n
Menopauza ndikon n\u00eb gjum\u00eb – Shkaqet e pagjum\u00ebsis\u00eb tek femrat Shtatz\u00ebnia – Gjat\u00eb tremujorit t\u00eb tret\u00eb t\u00eb shtatz\u00ebnis\u00eb, grat\u00eb mund ta ken\u00eb t\u00eb v\u00ebshtir\u00eb t\u00eb gjejn\u00eb nj\u00eb pozicion t\u00eb rehatsh\u00ebm p\u00ebr t\u00eb fjetur. Ato gjithashtu mund t\u00eb ken\u00eb nevoj\u00eb t\u00eb ngrihen disa her\u00eb gjat\u00eb nat\u00ebs p\u00ebr t\u00eb urinuar ose mund t\u00eb p\u00ebrjetojn\u00eb ng\u00ebrce n\u00eb k\u00ebmb\u00eb.<\/p>\n
Perimenopauza ose menopauza \u2013 Perimenopauza shkakton luhatje t\u00eb hormoneve t\u00eb nj\u00eb gruaje. Kur kjo ndodh, nj\u00eb grua mund t\u00eb p\u00ebrjetoj\u00eb djersitje nat\u00ebn. K\u00ebto mund t\u00eb zgjojn\u00eb nj\u00eb fem\u00ebr dhe t\u00eb shqet\u00ebsojn\u00eb gjumin e saj.<\/p>\n
Shkaqet e pagjum\u00ebsis\u00eb tek burrat dhe grat\u00eb<\/p>\n
Shum\u00eb kushte sh\u00ebndet\u00ebsore dhe zgjedhje t\u00eb stilit t\u00eb jetes\u00ebs mund t’i pengojn\u00eb burrat dhe grat\u00eb t\u00eb b\u00ebjn\u00eb nj\u00eb gjum\u00eb t\u00eb mir\u00eb gjat\u00eb nat\u00ebs. Le t\u00eb hedhim nj\u00eb v\u00ebshtrim n\u00eb arsyet m\u00eb t\u00eb zakonshme q\u00eb burrat dhe grat\u00eb p\u00ebrjetojn\u00eb pagjum\u00ebsi.<\/p>\n
Dehidratimi \u2013 Dehidratimi ndodh kur trupi nxjerr m\u00eb shum\u00eb l\u00ebngje sesa merr, gj\u00eb q\u00eb mund t\u00eb shkaktoj\u00eb nj\u00eb s\u00ebr\u00eb problemesh sh\u00ebndet\u00ebsore. A mund t\u00eb shkaktoj\u00eb dehidrimi pagjum\u00ebsi? Kur jeni t\u00eb dehidratuar, sasia e aminoacideve n\u00eb trup mund t\u00eb reduktohet, gj\u00eb q\u00eb mund t\u00eb ul\u00eb prodhimin e melatonin\u00ebs. Kur trupi nuk prodhon nj\u00eb sasi t\u00eb mjaftueshme melatonine, ajo mund t\u00eb ndikoj\u00eb n\u00eb ritmin tuaj cirkadian. P\u00ebrve\u00e7 k\u00ebsaj, dehidrimi mund t\u00eb shkaktoj\u00eb rraskapitje ekstreme, gj\u00eb q\u00eb mund ta b\u00ebj\u00eb t\u00eb v\u00ebshtir\u00eb p\u00ebr ju t\u00eb shkoni p\u00ebr t\u00eb fjetur.<\/p>\n
Lodhje mendore<\/p>\n
A shkakton depresioni apo ankthi pagjum\u00ebsi? Hulumtimet kan\u00eb treguar se individ\u00ebt q\u00eb vuajn\u00eb nga ankthi kan\u00eb 17 her\u00eb m\u00eb shum\u00eb gjasa t\u00eb p\u00ebrjetojn\u00eb pagjum\u00ebsi, dhe ata me depresion kan\u00eb 10 her\u00eb m\u00eb shum\u00eb gjasa t\u00eb vuajn\u00eb nga pagjum\u00ebsia. Megjithat\u00eb, studiuesit nuk jan\u00eb t\u00eb sigurt n\u00ebse nj\u00eb nga k\u00ebto gjendje t\u00eb sh\u00ebndetit mendor shkakton pagjum\u00ebsi, ose n\u00ebse pagjum\u00ebsia shkakton nj\u00eb gjendje t\u00eb sh\u00ebndetit mendor.<\/p>\n
<\/p>\n
Apnea obstruktive e gjumit \u2013 \u00c7far\u00eb e shkakton pagjum\u00ebsin\u00eb tek meshkujt? Apnea obstruktive e gjumit \u00ebsht\u00eb nj\u00eb nga shkaqet m\u00eb t\u00eb zakonshme t\u00eb pagjum\u00ebsis\u00eb mashkullore. Apnea obstruktive e gjumit \u00ebsht\u00eb nj\u00eb \u00e7rregullim i gjumit q\u00eb ju b\u00ebn t\u00eb ndaloni frym\u00ebmarrjen p\u00ebr periudha t\u00eb shkurtra kohore nd\u00ebrsa flini. Kur kjo ndodh, sasia e oksigjenit n\u00eb trup zvog\u00eblohet, duke shkaktuar zgjim t\u00eb p\u00ebrs\u00ebritur gjat\u00eb gjith\u00eb nat\u00ebs.<\/p>\n
Stresi \u2013 Nj\u00eb nga pyetjet m\u00eb t\u00eb shpeshta \u00ebsht\u00eb: \u201cA mund t\u00eb shkaktoj\u00eb stresi pagjum\u00ebsi?\u201d P\u00ebrgjigja \u00ebsht\u00eb absolutisht! Kur jeni t\u00eb stresuar, mendja juaj ka v\u00ebshtir\u00ebsi t\u00eb ngadal\u00ebsohet aq gjat\u00eb sa t\u00eb mund t\u00eb flini. Stresi mund t’ju b\u00ebj\u00eb t\u00eb p\u00ebrs\u00ebrisni gj\u00ebrat q\u00eb kan\u00eb ndodhur gjat\u00eb dit\u00ebs. Mund t’ju b\u00ebj\u00eb t\u00eb mendoni p\u00ebr shum\u00eb gj\u00ebra t\u00eb jet\u00ebs dhe t\u00eb shqet\u00ebsoheni p\u00ebr gj\u00ebrat q\u00eb mund t\u00eb ndodhin ose jo. T\u00eb gjitha k\u00ebto mund ta b\u00ebjn\u00eb t\u00eb v\u00ebshtir\u00eb p\u00ebr t\u00eb fjetur dhe p\u00ebr t\u00eb q\u00ebndruar n\u00eb gjum\u00eb.<\/p>\n
Problemet urinare \u2013 \u00c7\u00ebshtjet urinare si nokturia (urinimi i shpesht\u00eb gjat\u00eb nat\u00ebs) mund t\u00eb nd\u00ebrpres\u00eb gjumin tuaj. Si burrat ashtu edhe grat\u00eb mund t\u00eb p\u00ebrjetojn\u00eb probleme urinare; megjithat\u00eb, grat\u00eb mbi 40 vje\u00e7 shpesh p\u00ebrballen me mosmbajtje urinare, fshik\u00ebz tep\u00ebr aktive dhe urinim t\u00eb shpesht\u00eb gjat\u00eb nat\u00ebs. Secila prej k\u00ebtyre kushteve mund t\u00eb \u00e7oj\u00eb n\u00eb nj\u00eb frekuenc\u00eb t\u00eb shtuar t\u00eb pagjum\u00ebsis\u00eb.<\/p>\n
M\u00ebnyrat p\u00ebr t’ju ndihmuar t\u00eb b\u00ebni nj\u00eb gjum\u00eb t\u00eb plot\u00eb gjat\u00eb nat\u00ebs<\/p>\n
Njohja e asaj q\u00eb shkakton pagjum\u00ebsin\u00eb tek femrat dhe meshkujt mund t’ju ndihmoj\u00eb t\u00eb dini se si t\u00eb b\u00ebni nj\u00eb gjum\u00eb t\u00eb qet\u00eb t\u00eb nat\u00ebs. N\u00ebse pagjum\u00ebsia juaj nuk trajtohet, ajo mund t\u00eb \u00e7oj\u00eb n\u00eb probleme serioze sh\u00ebndet\u00ebsore. K\u00ebtu jan\u00eb disa m\u00ebnyra se si mund t\u00eb luftoni pagjum\u00ebsin\u00eb n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb flini m\u00eb mir\u00eb.<\/p>\n
Shmangni gjumin \u2018e tep\u00ebrt\u2019\u2013 Kur vuani nga pagjum\u00ebsia, mund t\u00eb tundoheni t\u00eb b\u00ebni nj\u00eb sy gjum\u00eb; megjithat\u00eb, kjo n\u00eb fakt mund ta p\u00ebrkeq\u00ebsoj\u00eb pagjum\u00ebsin\u00eb tuaj. N\u00ebse duhet t\u00eb b\u00ebni nj\u00eb sy gjum\u00eb, merrni at\u00eb para or\u00ebs 15:00 dhe mos flini m\u00eb shum\u00eb se 30 minuta.<\/p>\n
Vendosni nj\u00eb orar t\u00eb koh\u00ebs s\u00eb gjumit \u2013 Krijimi i nj\u00eb orari t\u00eb gjumit dhe respektimi i tij do t’ju ndihmoj\u00eb t\u00eb rivendosni ritmin tuaj cirkadian. P\u00ebrve\u00e7se t\u00eb shkoni n\u00eb shtrat n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do nat\u00eb, duhet t\u00eb vendosni nj\u00eb alarm dhe t\u00eb ngriheni n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do m\u00ebngjes, duke p\u00ebrfshir\u00eb edhe fundjavat.<\/p>\n
Terapia konjitive e sjelljes \u2013 Terapia konjitive e sjelljes (CBT) \u00ebsht\u00eb krijuar p\u00ebr t’ju ndihmuar t\u00eb ndryshoni veprimet dhe mendimet tuaja q\u00eb mund t’ju pengojn\u00eb t\u00eb b\u00ebni nj\u00eb gjum\u00eb t\u00eb qet\u00eb t\u00eb nat\u00ebs. CBT p\u00ebrdor nj\u00eb s\u00ebr\u00eb teknikash, duke p\u00ebrfshir\u00eb t\u00eb m\u00ebsuarit p\u00ebr t\u00eb z\u00ebvend\u00ebsuar mendimet negative me ato pozitive, mbajtjen e nj\u00eb ditari gjumi, ndjekjen e seancave t\u00eb terapis\u00eb n\u00eb grup dhe identifikimin dhe ndryshimin e sjelljeve q\u00eb mund t\u00eb shkaktojn\u00eb pagjum\u00ebsin\u00eb tuaj.<\/p>\n
Suplemente dietike \u2013 Ka disa suplemente dietike q\u00eb mund t’ju ndihmojn\u00eb t\u00eb b\u00ebni nj\u00eb gjum\u00eb t\u00eb plot\u00eb t\u00eb nat\u00ebs. K\u00ebto suplemente p\u00ebrfshijn\u00eb melatonin\u00ebn, e cila \u00ebsht\u00eb nj\u00eb hormon i prodhuar nga truri n\u00eb p\u00ebrgjigje t\u00eb err\u00ebsir\u00ebs. P\u00ebrdoret p\u00ebr t\u00eb ndihmuar n\u00eb rregullimin e ritmeve tuaja natyrore cirkadiane.<\/p>\n
Shmangni ushtrimet af\u00ebr koh\u00ebs s\u00eb gjumit \u2013 Ushtrimi \u00ebsht\u00eb i mir\u00eb p\u00ebr trupin dhe mendjen; megjithat\u00eb, n\u00ebse vuani nga pagjum\u00ebsia, shmangni ushtrimet ose llojet e tjera t\u00eb aktivitetit fizik t\u00eb moderuar para gjumit. P\u00ebr rezultate m\u00eb t\u00eb mira, ushtroni t\u00eb pakt\u00ebn 6 or\u00eb para gjumit.<\/p>\n
Praktikoni higjen\u00ebn e mir\u00eb t\u00eb gjumit \u2013 Higjiena e gjumit p\u00ebrkufizohet si praktika q\u00eb p\u00ebrdoren p\u00ebr t’ju ndihmuar t\u00eb flini dhe t\u00eb q\u00ebndroni n\u00eb gjum\u00eb. Disa nga teknikat m\u00eb t\u00eb rekomanduara t\u00eb gjumit p\u00ebrfshijn\u00eb<\/p>\n
fikjen e t\u00eb gjitha pajisjeve elektronike, duke p\u00ebrfshir\u00eb celular\u00ebt, tablet\u00ebt, kompjuter\u00ebt dhe televizor\u00ebt n\u00eb t\u00eb pakt\u00ebn 2 or\u00eb para gjumit, duke p\u00ebrdorur perde q\u00eb bllokojn\u00eb drit\u00ebn, ulni termostatin me disa grad\u00eb dhe merrni pjes\u00eb n\u00eb aktivitete t\u00eb qeta si leximi para gjumit.<\/p>\n
Teknikat e leht\u00ebsimit t\u00eb stresit \u2013 Teknikat e leht\u00ebsimit t\u00eb stresit si joga, meditimi dhe muzika mund t\u00eb p\u00ebrdoren p\u00ebr t\u00eb leht\u00ebsuar stresin. K\u00ebto teknika ndihmojn\u00eb n\u00eb promovimin e relaksimit p\u00ebr t’ju ndihmuar t\u00eb flini dhe t\u00eb q\u00ebndroni n\u00eb gjum\u00eb m\u00eb gjat\u00eb. P\u00ebr rezultate m\u00eb t\u00eb mira, p\u00ebrdorni teknika p\u00ebr leht\u00ebsimin e stresit disa or\u00eb para gjumit p\u00ebr t\u00eb ndihmuar n\u00eb qet\u00ebsimin e mendjes tuaj.<\/p>\n
T\u00eb flini m\u00eb pak se sasia e rekomanduar mund t\u00eb jet\u00eb e d\u00ebmshme p\u00ebr sh\u00ebndetin tuaj.<\/p>\n","protected":false},"excerpt":{"rendered":"
Pagjum\u00ebsia \u00ebsht\u00eb nj\u00eb lloj \u00e7rregullimi i gjumit q\u00eb shoq\u00ebrohet me pamund\u00ebsin\u00eb p\u00ebr t\u00eb fjetur, paaft\u00ebsin\u00eb p\u00ebr t\u00eb q\u00ebndruar n\u00eb gjum\u00eb dhe zgjimin shum\u00eb her\u00ebt. Ekspert\u00ebt rekomandojn\u00eb q\u00eb t\u00eb rriturit duhet t\u00eb b\u00ebjn\u00eb nga 7 deri n\u00eb 9 or\u00eb gjum\u00eb \u00e7do nat\u00eb. Pagjum\u00ebsia mund t\u00eb shkaktoj\u00eb nj\u00eb s\u00ebr\u00eb problemesh. Mund ta b\u00ebj\u00eb t\u00eb v\u00ebshtir\u00eb kryerjen me […]<\/p>\n","protected":false},"author":4,"featured_media":6281,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-6274","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-uncategorized"},"yoast_head":"\n