{"id":230431,"date":"2021-04-05T14:19:56","date_gmt":"2021-04-05T12:19:56","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=230431"},"modified":"2024-05-16T12:30:02","modified_gmt":"2024-05-16T10:30:02","slug":"ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/","title":{"rendered":"Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Noapte_buna_%E2%80%93_de_ce_aveti_nevoie_de_somn\" title=\"Noapte bun\u0103 &#8211; de ce ave\u021bi nevoie de somn?\">Noapte bun\u0103 &#8211; de ce ave\u021bi nevoie de somn?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Somnul_non-REM_si_etapele_sale\" title=\"Somnul non-REM \u0219i etapele sale\">Somnul non-REM \u0219i etapele sale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Somnul_REM_si_importanta_sa\" title=\"Somnul REM \u0219i importan\u021ba sa\">Somnul REM \u0219i importan\u021ba sa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Efectul_somnului_asupra_activitatii_fizice\" title=\"Efectul somnului asupra activit\u0103\u021bii fizice\">Efectul somnului asupra activit\u0103\u021bii fizice<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#De_cat_somn_este_nevoie\" title=\"De c\u00e2t somn este nevoie\">De c\u00e2t somn este nevoie<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Monitorizati_cum_va_simtiti_dupa_somn\" title=\"Monitoriza\u021bi cum v\u0103 sim\u021bi\u021bi dup\u0103 somn\">Monitoriza\u021bi cum v\u0103 sim\u021bi\u021bi dup\u0103 somn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Lipsa_somnului_vs_organismul\" title=\"Lipsa somnului vs. organismul\">Lipsa somnului vs. organismul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Cum_va_poate_afecta_lipsa_de_somn_organismul\" title=\"Cum v\u0103 poate afecta lipsa de somn organismul?\">Cum v\u0103 poate afecta lipsa de somn organismul?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Etapele_lipsei_de_somn\" title=\"Etapele lipsei de somn\">Etapele lipsei de somn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Cinci_sfaturi_pentru_a_va_imbunatati_somnul\" title=\"Cinci sfaturi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi somnul\">Cinci sfaturi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi somnul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/#Rezumat\" title=\"Rezumat\">Rezumat<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Este greu s\u0103 g\u0103se\u0219ti pe cineva care s\u0103 nu iubeasc\u0103 somnul. Dar \u00eenc\u0103 exist\u0103 o mul\u021bime de oameni care nu profit\u0103 din plin de acesta. Absen\u021ba sa poate avea multe motive. De multe ori este legat\u0103 de responsabilit\u0103\u021bile pe care le avem sau de vremurile \u00een care tr\u0103im. Nu toat\u0103 lumea \u0219tie cum s\u0103-\u0219i gestioneze timpul \u00een mod eficient. Prin urmare, somnul este deseori cel c\u0103ruia \u00eei acord\u0103m o  aten\u021bie minim\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, somnul este extrem de important nu numai atunci c\u00e2nd vine vorba de un stil de via\u021b\u0103 s\u0103n\u0103tos, ci \u0219i atunci c\u00e2nd face\u021bi mi\u0219care. Un somn adecvat ajut\u0103 la <strong>sus\u021binerea multor procese biologice<\/strong>, cum ar fi s\u0103n\u0103tatea creierului sau mecanismul de ap\u0103rare al organismului. Un somn slab le poate face s\u0103 devin\u0103 <strong>chiar disfunc\u021bionale<\/strong>. V-a\u021bi \u00eentrebat vreodat\u0103 cum v\u0103 afecteaz\u0103 lipsa de somn organismul? <span class=\"tadv-color\" style=\"color: #ff6600\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Noapte_buna_%E2%80%93_de_ce_aveti_nevoie_de_somn\"><\/span>Noapte bun\u0103 &#8211; de ce ave\u021bi nevoie de somn?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"11\">Somnul este <strong>esen\u021bial pentru s\u0103n\u0103tate<\/strong>. Ave\u021bi  nevoie de el pentru a supravie\u021bui. Este ca \u0219i nevoia de a m\u00e2nca sau a bea. Nu trebuie s\u0103 v\u0103 mire faptul c\u0103 <strong>somnul ar trebui s\u0103 constituie o treime din via\u021ba voastr\u0103. <\/strong><\/span><\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u00cen timpul somnului, au loc multe procese biologice \u00een organism<\/strong> <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>creierul stocheaz\u0103 informa\u021bii noi \u0219i elimin\u0103 toxinele<\/li>\n\n\n\n<li>celulele nervoase comunic\u0103 \u0219i se reorganizeaz\u0103, ceea ce sus\u021bine func\u021bia s\u0103n\u0103toas\u0103 a creierului<\/li>\n\n\n\n<li>organismul repar\u0103 celulele, restabile\u0219te energia \u0219i elibereaz\u0103 molecule precum hormoni \u0219i proteine, care sunt importante pentru o regenerare optim\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste procese sunt vitale pentru s\u0103n\u0103tate. F\u0103r\u0103 ele, organismul nu ar putea func\u021biona \u00een modul normal. <strong>Lipsa somnului cre\u0219te riscul multor boli<\/strong>, cum ar fi depresia, crizele convulsive, hipertensiunea arterial\u0103 sau agravarea migrenelor. <span style=\"color: #ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Oamenii de \u0219tiin\u021b\u0103 \u00eempart somnul \u00een dou\u0103 faze principale <\/span><\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Somul Non-REM<\/strong> (mi\u0219carea non-rapid\u0103 a ochilor)<\/li>\n\n\n\n<li>Somnul <strong>REM<\/strong> (mi\u0219carea rapid\u0103 a ochilor)<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Somnul non-REM reprezint\u0103 aproximativ 75 p\u00e2n\u0103 la 80% din timpul total pe care \u00eel petrecem dormind. Somnul REM constituie restul de 20-25%. Ciclurile de somn <strong>alterneaz\u0103 de patru p\u00e2n\u0103 la cinci ori<\/strong> \u00een timpul nop\u021bii. Lungimea medie a primului este de 70 p\u00e2n\u0103 la 100 de minute. Al doilea cre\u0219te la 90-120 de minute.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg\" alt=\"Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient?\" class=\"wp-image-223800\" style=\"width:843px;height:563px\" title=\"Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1.jpg 1240w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Somnul_non-REM_si_etapele_sale\"><\/span>Somnul non-REM \u0219i etapele sale<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul non-REM este prima faz\u0103 de somn care ac\u021bioneaz\u0103 ca o stare tranzitorie \u00eentre trezire \u0219i somn. Acesta are mai multe faze <span class=\"tadv-color\" style=\"color: #ff6600\">[2] [6] [33] [34]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Prima faz\u0103 (N1)<\/strong> apare imediat dup\u0103 adormire \u0219i este foarte scurt\u0103. Aceasta dureaz\u0103 de obicei mai pu\u021bin de 10 minute. Undele cerebrale, ritmul cardiac \u0219i mi\u0219c\u0103rile ochilor \u00eencetinesc. \u00cen aceast\u0103 faz\u0103, persoanele sunt \u00eentr-un somn u\u0219or din care se pot trezi foarte u\u0219or.<\/li>\n\n\n\n<li><strong>A doua faz\u0103 (N2)<\/strong> dureaz\u0103 de la 10 p\u00e2n\u0103 la 25 de minute \u00een ciclul ini\u021bial \u0219i se prelunge\u0219te cu fiecare ciclu ulterior. \u00cen aceast\u0103 faz\u0103, mu\u0219chii se relaxeaz\u0103 mai mult, temperatura corpului scade, mi\u0219carea ochilor se opre\u0219te iar creierul trece la activitatea undelor lente.<\/li>\n\n\n\n<li>\u00cen <strong>a treia \u0219i a patra faz\u0103 (N3\/N4)<\/strong> persoanele intr\u0103 \u00eentr-un somn profund. Ochii \u0219i mu\u0219chii nu se mi\u0219c\u0103 iar undele creierului \u00eencetinesc \u0219i mai mult. \u00cen plus, pot ap\u0103rea mi\u0219c\u0103ri accidentale. Trezirea din aceast\u0103 faz\u0103 este destul de dificil\u0103. Aceasta este faza necesar\u0103 pentru ca persoanele s\u0103 se simt\u0103 odihnite dup\u0103 trezire.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Somnul_REM_si_importanta_sa\"><\/span>Somnul REM \u0219i importan\u021ba sa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul REM apare la aproximativ o or\u0103 p\u00e2n\u0103 la o or\u0103 \u0219i jum\u0103tate dup\u0103 adormire. <strong>Fiecare ciclu ulterior din timpul nop\u021bii devine din ce \u00een ce mai lung<\/strong>. Primul dureaz\u0103 de obicei aproximativ 10 minute, iar ultimul poate dura p\u00e2n\u0103 la o or\u0103. Acesta este a\u0219a-numitul <strong>somn mai slab, care seam\u0103n\u0103 mai mult cu o stare de veghe<\/strong>. O tr\u0103s\u0103tur\u0103 caracteristic\u0103 a acestei faze este <strong>mi\u0219carea rapid\u0103 a ochilor sub pleoape dintr-o parte \u00een alta.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acesta nu trebuie s\u0103 se \u00eent\u00e2mple \u00een mod regulat, iar oamenii de \u0219tiin\u021b\u0103 nu \u0219tiu exact ce \u00eel provoac\u0103. Ei cred c\u0103 este asociat cu visarea. \u00cen timpul somnului REM, <strong>creierul este activ aproape la fel de mult ca atunci c\u00e2nd suntem treji<\/strong>. Astfel, acesta proceseaz\u0103 toate informa\u021biile primite \u00een timpul zilei, a\u0219a \u00eenc\u00e2t <strong>s\u0103 le poat\u0103 stoca \u00een memoria pe termen lung<\/strong>. \u00cen plus, consolideaz\u0103 conexiunea dintre informa\u021biile noi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Activitatea cerebral\u0103 este, de asemenea, legat\u0103 de faptul c\u0103 somnul REM este adesea <strong>asociat cu visele vii<\/strong>. Aceast\u0103 faz\u0103 poate fi \u00eenso\u021bit\u0103 \u0219i de o <strong>respira\u021bie rapid\u0103 \u0219i neregulat\u0103, modific\u0103ri ale temperaturii corpului, contrac\u021bii musculare sau excitare sexual\u0103 at\u00e2t la b\u0103rba\u021bi, c\u00e2t \u0219i la femei<\/strong>. Somnul REM apare de aproximativ trei p\u00e2n\u0103 la cinci ori pe noapte.<\/span><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[5] [7] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg\" alt=\"Somnul REM \u0219i importan\u021ba sa\" class=\"wp-image-223820\" style=\"width:843px;height:562px\" title=\"Somnul REM \u0219i importan\u021ba sa\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Efectul_somnului_asupra_activitatii_fizice\"><\/span>Efectul somnului asupra activit\u0103\u021bii fizice<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Persoanele care fac mi\u0219care au nevoie de obicei de mai mult somn dec\u00e2t cele care nu sunt active fizic. Mai ales dac\u0103 se antreneaz\u0103 la intensitate mare. <strong>Principalele sarcini ale somnului includ restaurarea energiei \u0219i regenerarea general\u0103 a unui organism stresat<\/strong>. Prin urmare, se aplic\u0103, <strong>cu c\u00e2t v\u0103 antrena\u021bi mai mult, cu at\u00e2t mai mult\u0103 energie consuma\u021bi \u0219i ave\u021bi nevoie de un somn mai lung<\/strong>. Chiar \u0219i sportivii de top realizeaz\u0103 acest lucru \u0219i dorm mult mai mult dec\u00e2t de obicei. De exemplu, <strong>LeBron James sau Roger Federer tind s\u0103 doarm\u0103 aproximativ 12 ore pe zi.<\/strong><\/span><\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[10] [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Somnul este <strong>responsabil \u0219i pentru buna func\u021bionare a sistemului imunitar \u0219i endocrin<\/strong>. Acesta produce \u0219i r\u0103sp\u00e2nde\u0219te <strong>hormoni cheie <\/strong>\u00een tot organismul, <strong>precum testosteron \u0219i hormonul de cre\u0219tere<\/strong>. Calitatea somnului <strong>\u00eenainte \u0219i dup\u0103 exerci\u021biile fizice<\/strong> este important\u0103 pentru o <strong>performan\u021b\u0103 fizic\u0103 maxim\u0103 \u0219i o regenerare de calitate<\/strong>. Oamenii de \u0219tiin\u021b\u0103 cred c\u0103 \u00een spatele acestui lucru este <strong>hormonul de cre\u0219tere, care este eliberat<\/strong> \u00een timpul exerci\u021biilor fizice. Rolul s\u0103u este de a <strong>stimula dezvoltarea \u0219i regenerarea muscular\u0103, formarea oaselor \u0219i arderea gr\u0103similor. <\/strong><\/span><\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Acestea sunt concluziile mai multor studii privind interac\u021biunea dintre somn \u0219i activitatea fizic\u0103 <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[12] [13] [14]<\/span><strong>:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Un studiu de la Universitatea din Stanford a monitorizat timp de cinci s\u0103pt\u0103m\u00e2ni o echip\u0103 de tenis feminin. Participan\u021bii au trebuit s\u0103 doarm\u0103 10 ore pe zi, comparativ cu modul lor de somn standard, care era mai scurt. Astfel, s-a dovedit c\u0103 participan\u021bii au oferit <strong>lovituri de tenis mai precise \u0219i au avut un sprint mai rapid.<\/strong><\/li>\n\n\n\n<li>Un somn prelungit a contribuit la \u00eembun\u0103t\u0103\u021birea performan\u021bei, dispozi\u021biei \u0219i vigilen\u021bei sportivilor din echipele de \u00eenot \u0219i baschet at\u00e2t pentru b\u0103rba\u021bi, c\u00e2t \u0219i pentru femei. Ace\u0219tia au reu\u0219it <strong>un sprint mai rapid iar precizia mi\u0219c\u0103rilor lor s-a \u00eembun\u0103t\u0103\u021bit<\/strong>. De asemenea, studiul a avut un efect pozitiv asupra tiparelor lor de somn, care s-au \u00eembun\u0103t\u0103\u021bit \u00een medie cu 111 minute.<\/li>\n\n\n\n<li>Antrenamentele regulate sunt foarte benefice \u00een sus\u021binerea unui somn de calitate. Acest lucru este clar demonstrat de rezultatele unui studiu \u00een care un grup de persoane cu probleme de somn care au efectuat exerci\u021bii aerobice regulate au confirmat o cre\u0219tere a timpului de somn cu 75 de minute pe noapte.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru a afla mai multe despre somn \u0219i despre efectele sale asupra dezvolt\u0103rii musculare, citi\u021bi articolul nostru intitulat &#8211; <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul \u0219i cum acesta influen\u021beaz\u0103 s\u0103n\u0103tatea \u0219i cre\u0219terea masei musculare?<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg\" alt=\"Efectul somnului asupra activit\u0103\u021bii fizice\" class=\"wp-image-223861\" style=\"width:843px;height:562px\" title=\"Efectul somnului asupra activit\u0103\u021bii fizice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1.jpg 1854w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"De_cat_somn_este_nevoie\"><\/span>De c\u00e2t somn este nevoie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nevoia se modific\u0103 odat\u0103 cu v\u00e2rsta. \u00cen plus, aceasta difer\u0103 de la persoan\u0103 la persoan\u0103. <strong>Nu exist\u0103 o formul\u0103 magic\u0103 pentru un somn ideal<\/strong> care s\u0103 func\u021bioneze pentru to\u021bi oamenii. Copiii dorm ini\u021bial \u00eentre 16 \u0219i 18 ore pe zi, ceea ce le poate sus\u021bine cre\u0219terea \u0219i dezvoltarea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Majorit\u0103\u021bii adul\u021bilor li se recomand\u0103 <strong>\u00eentre 7 \u0219i 9 ore de somn<\/strong>. Conform <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">CDC<\/a>, nu este indicat s\u0103 dormi\u021bi mai pu\u021bin de 7 ore. <strong>\u00cen general, lipsa somnului este asociat\u0103 cu un somn mai mic de 6 ore<\/strong>. Totu\u0219i, acestea sunt valori pur orientative \u0219i <strong>pot varia u\u0219or de la o persoan\u0103 la alta<\/strong>. Trebuie s\u0103 lua\u021bi \u00een considerare diver\u0219i factori pentru a determina o valoare mai precis\u0103. Durata somnului depinde \u0219i de <strong>starea general\u0103 de s\u0103n\u0103tate sau de activit\u0103\u021bile zilnice pe care le desf\u0103\u0219ura\u021bi.<\/strong><\/span><\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[15] [16] [36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 pute\u021bi pune urm\u0103toarele \u00eentreb\u0103ri atunci c\u00e2nd vre\u021bi s\u0103 v\u0103 stabili\u021bi nevoile individuale de somn. Astfel, este indicat s\u0103 \u00eencepe\u021bi cu timpul recomandat, pe care s\u0103 \u00eel regla\u021bi apoi \u00een func\u021bie de reac\u021biile voastre. <span class=\"tadv-color\" style=\"color: #ff6600\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Monitorizati_cum_va_simtiti_dupa_somn\"><\/span>Monitoriza\u021bi cum v\u0103 sim\u021bi\u021bi dup\u0103 somn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Sunte\u021bi productivi, s\u0103n\u0103to\u0219i \u0219i satisf\u0103cu\u021bi dup\u0103 \u0219apte ore de somn? Sau a\u021bi observat c\u0103 trebuie s\u0103 dormi\u021bi mai mult?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Ave\u021bi probleme de s\u0103n\u0103tate sau un sistem imunitar slab?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Consumul vostru zilnic de energie este ridicat? Face\u021bi sport des sau lucra\u021bi mult?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Activit\u0103\u021bile voastre zilnice necesit\u0103 vigilen\u021b\u0103, astfel \u00eenc\u00e2t s\u0103 le pute\u021bi efectua \u00een siguran\u021b\u0103?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Lucra\u021bi cu ma\u0219ini grele \u00een fiecare zi\/des? Ave\u021bi o stare de somnolen\u021b\u0103 \u00een timp ce face\u021bi asta?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Sunte\u021bi dependen\u021bi de cofein\u0103 \u0219i nu v\u0103 pute\u021bi imagina o zi f\u0103r\u0103 cafea?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Dormi\u021bi mai mult \u00een zilele libere dec\u00e2t \u00een timpul unei s\u0103pt\u0103m\u00e2ni de lucru obi\u0219nuite?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>A observat partenerul sau partenera voastr\u0103 c\u0103 suferi\u021bi de insomnie?<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41284,42895,108928,110875,113938\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Lipsa_somnului_vs_organismul\"><\/span>Lipsa somnului vs. organismul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u0219a cum am explicat mai sus, f\u0103r\u0103 un somn suficient, organismul nu poate func\u021biona corect. <strong>Lipsa somnului este asociat\u0103 cu boli cronice<\/strong> care afecteaz\u0103 inima, rinichii, s\u00e2ngele, creierul \u0219i s\u0103n\u0103tatea mintal\u0103. O persoan\u0103 care duce lips\u0103 de somn de calitate poate suferi de diferite simptome. <span style=\"color: #ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Simptomele tipice ale lipsei de somn:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>oboseal\u0103<\/li>\n\n\n\n<li>iritabilitate<\/li>\n\n\n\n<li>schimb\u0103ri de dispozi\u021bie<\/li>\n\n\n\n<li>probleme legate de concentrare \u0219i memorie<\/li>\n\n\n\n<li>sc\u0103derea activit\u0103\u021bii sexuale<\/li>\n\n\n\n<li>pofte crescute de dulce \u0219i alimente bogate \u00een calorii<\/li>\n\n\n\n<li>cre\u0219tere \u00een greutate<\/li>\n\n\n\n<li>tensiune arterial\u0103 crescut\u0103<\/li>\n\n\n\n<li>o satisfac\u021bie mai sc\u0103zut\u0103 dup\u0103 mas\u0103 <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cum_va_poate_afecta_lipsa_de_somn_organismul\"><\/span>Cum v\u0103 poate afecta lipsa de somn organismul?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Sistemul imunitar<\/strong> &#8211; este posibil s\u0103 fi\u021bi mai susceptibili la diferite infec\u021bii \u0219i boli ale c\u0103ilor respiratorii, iar tratamentul lor va dura mai mult.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Sistemul cardiovascular<\/strong> &#8211; somnul este, de asemenea, un factor important pentru s\u0103n\u0103tatea inimii. Deficitul s\u0103u pe termen lung este asociat cu un risc mai mare de boli cardiovasculare, \u00een principal de hipertensiune arterial\u0103. \u00cen plus, acesta are un impact asupra proceselor care sus\u021bin o tensiune arterial\u0103 normal\u0103 \u0219i un nivel adecvat de zah\u0103r \u00een s\u00e2nge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nivelurile hormonale<\/strong> &#8211; Lipsa somnului poate afecta produc\u021bia hormonului de cre\u0219tere, a testosteronului \u0219i a altor hormoni. \u00cen plus, cauzeaz\u0103 eliberarea hormonilor de stres, cum ar fi cortizolul. Nivelul crescut al acestuia este legat, de exemplu, de un efect negativ asupra sistemului imunitar, dar \u0219i de cre\u0219terea \u021besutului adipos din zona abdominal\u0103. Schimbarea nivelurilor de leptin\u0103 \u0219i grelin\u0103 (hormoni ai foamei \u0219i sa\u021biet\u0103\u021bii) este, de asemenea, legat\u0103 de acest lucru. Atunci c\u00e2nd lipse\u0219te somnul, ace\u0219ti hormoni v\u0103 oblig\u0103 s\u0103 m\u00e2nca\u021bi mai mult, \u00een special alimente bogate \u00een calorii, dup\u0103 care v\u0103 sim\u021bi\u021bi mai pu\u021bin satisf\u0103cu\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Creierul<\/strong> &#8211; Lipsa somnului poate suprima activitatea celulelor creierului. Cercet\u0103torii au descoperit c\u0103 atunci c\u00e2nd o persoan\u0103 este obosit\u0103, neuronii  sunt mai \u00eence\u021bi \u00een transmiterea semnalelor. Acest lucru reduce adesea capacit\u0103\u021bile de luare a deciziilor \u0219i timpul de reac\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Metabolismul<\/strong> &#8211; lipsa somnului duce la agravarea toleran\u021bei la glucoz\u0103 (riscul de diabet) \u0219i la cre\u0219terea \u00een greutate. Potrivit mai multor studii, oamenii au rezultate mai bune \u00een pierderea \u00een greutate atunci c\u00e2nd dorm bine. Un somn bun poate reduce m\u00e2ncatul \u00een exces \u0219i poate face activitatea fizic\u0103 mai u\u0219oar\u0103 atunci c\u00e2nd v\u0103 trezi\u021bi mai energici \u0219i mai odihni\u021bi.<\/span><\/span> <span class=\"tadv-color\" style=\"color: #ff6600\">[20\u201325] [37\u201338]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Etapele_lipsei_de_somn\"><\/span>Etapele lipsei de somn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Etapele generale ale priv\u0103rii de somn descriu problemele \u00een func\u021bie de c\u00e2t de mult somn a\u021bi pierdut <span class=\"tadv-color\" style=\"color: #ff6600\">[30-32]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" id=\"block-38b9450b-56fe-4542-a18b-4ba6b16d88d5\">\n<li><strong>Faza de 24 de ore<\/strong>: nu este ceva neobi\u0219nuit \u0219i nu provoac\u0103 probleme majore de s\u0103n\u0103tate. V\u0103 pute\u021bi a\u0219tepta la o stare de oboseal\u0103 \u0219i iritabilitate. De asemenea, este \u00eenso\u021bit\u0103 de cearc\u0103ne sau chiar microsomnuri. Potrivit CDC, simptomele pot fi comparate cu 0,1% alcool \u00een s\u00e2nge.<\/li>\n\n\n\n<li><strong>Faza de 48 de ore<\/strong>: simptomele devin mai intense, organismul manifest\u00e2nd o mare dorin\u021b\u0103 de a dormi. Frecven\u021ba microsomnurilor cre\u0219te, iar performan\u021bele cognitive pot fi afectate. Pot fi experimentate chiar \u0219i halucina\u021bii sau dificult\u0103\u021bi de \u00eenv\u0103\u021bare. Pot ap\u0103rea urm\u0103toarele: anxietate, stres, modific\u0103ri de comportament, timpi de reac\u021bie mai len\u021bi, un sistem imunitar afectat \u0219i apetit crescut.<\/li>\n\n\n\n<li><strong>Faza de 72 de ore<\/strong>: trei zile f\u0103r\u0103 somn au un efect semnificativ asupra dispozi\u021biei \u0219i func\u021biei cognitive. Acestea sunt \u00eenso\u021bite de probleme severe de concentrare \u0219i memorie, dificult\u0103\u021bi de comunicare, paranoia sau oboseal\u0103 extrem\u0103.<\/li>\n\n\n\n<li><strong>Faza de 96 de ore<\/strong>: aceasta este o lips\u0103 sever\u0103 de somn. Percep\u021bia voastr\u0103 asupra realit\u0103\u021bii poate fi distorsionat\u0103 iar dorin\u021ba de a dormi devine insuportabil\u0103. Este posibil s\u0103 intra\u021bi \u00eentr-o stare de psihoz\u0103 din cauza lipsei de somn, ceea ce v\u0103 va \u00eempiedica s\u0103 interpreta\u021bi corect realitatea. Efectele sale dispar de obicei dup\u0103 ce dormi\u021bi suficient.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mai multe studii au analizat rezolvarea acestor simptome ale priv\u0103rii de somn. Constat\u0103rile au demonstrat c\u0103 <strong>majoritatea participan\u021bilor au avut nevoie de aproximativ 50% din timp pentru a se recupera<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103, dac\u0103 le-au lipsit 50 de ore de somn, au avut nevoie de 25 de ore pentru a-\u0219i reveni, \u00eens\u0103 acestea sunt cifre aproximative.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Unii participan\u021bi s-au sim\u021bit bine dup\u0103 o noapte de somn, al\u021bii au avut nevoie de mai mult timp pentru a se recupera. Cu toate acestea, c\u00e2\u021biva participan\u021bi au raportat c\u0103 problemele lor au persistat timp de c\u00e2teva zile sau s\u0103pt\u0103m\u00e2ni. Acestea au inclus \u00een principal st\u0103ri de confuzie, st\u0103ri negative sau percep\u021bie distorsionat\u0103 a realit\u0103\u021bii. <span class=\"tadv-color\" style=\"color: #ff6600\">[39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg\" alt=\"Fazele lipsei de somn\" class=\"wp-image-223909\" style=\"width:843px;height:563px\" title=\"Fazele lipsei de somn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149.jpg 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cinci_sfaturi_pentru_a_va_imbunatati_somnul\"><\/span>Cinci sfaturi pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi somnul<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 suferi\u021bi de lipsa somnului, nu intra\u021bi \u00een panic\u0103. Uneori este nevoie de pu\u021bin pentru a v\u0103 \u00eembun\u0103t\u0103\u021bi ciclurile de somn. Astfel, \u00eencerca\u021bi cele cinci sfaturi care v\u0103 pot ajuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Crea\u021bi un mediu lini\u0219tit<\/li>\n<\/ol>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Locul ideal pentru a dormi este adesea r\u0103coros<\/strong>, \u00eentunecos \u0219i lini\u0219tit. Dormitul cu lumina aprins\u0103 poate fi mai dificil. De asemenea, este indicat s\u0103 evita\u021bi expunerea prelungit\u0103 la ecrane chiar \u00eenainte de culcare. Lumina albastr\u0103 pe care ecranele o emit v\u0103 poate stimula creierul \u0219i reduce produc\u021bia de melatonin\u0103. V\u0103 recomand\u0103m s\u0103 folosi\u021bi c\u0103\u0219ti sau dopuri pentru a crea un mediu care se potrive\u0219te cel mai bine nevoilor voastre. <\/span><\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li><strong>\u00cencerca\u021bi s\u0103 v\u0103 gestiona\u021bi problemele<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>\u00cencerca\u021bi s\u0103 v\u0103 rezolva\u021bi problemele sau preocup\u0103rile \u00eenainte de a merge la culcare<\/strong>. Dac\u0103 v\u0103 macin\u0103 ceva, nota\u021bi \u0219i am\u00e2na\u021bi p\u00e2n\u0103 a doua zi. Acest lucru v\u0103 poate ajuta s\u0103 gestiona\u021bi&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stresul<\/a> \u0219i s\u0103 evita\u021bi g\u00e2ndurile complicate \u00eenainte de culcare. Medita\u021bia, exerci\u021biile de respira\u021bie sau <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-obineti-o-imunitate-mai-puternica-datorita-terapiei-cu-apa-rece\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">b\u0103ile reci<\/a>&nbsp;pot fi, de asemenea, de folos. <span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\">\n<li><strong>Face\u021bi exerci\u021bii fizice \u00een mod regulat<\/strong><\/li>\n<\/ol>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\"><strong>Ad\u0103uga\u021bi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-beneficii-neasteptate-ale-antrenamentelor-care-o-sa-va-imbunatateasca-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">exerci\u021bii fizice regulate<\/a>&nbsp;la rutina voastr\u0103<\/strong>. Antrenamentele cu aproximativ trei ore \u00eenainte de somn v\u0103 vor ajuta s\u0103 ave\u021bi un somn bun. Exerci\u021biile fizice v\u0103 ajut\u0103 s\u0103 adormi\u021bi mai repede \u0219i s\u0103 ave\u021bi un somn mai s\u0103n\u0103tos.<\/span><\/span>&nbsp;<span style=\"color: #ff6600\" class=\"tadv-color\">[27]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-749x1124.jpeg\" alt=\"Melatonina ca hormon cheie al somnului\" class=\"wp-image-224106\" title=\"Melatonina ca hormon cheie al somnului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" start=\"4\">\n<li><strong>Nu consuma\u021bi cafein\u0103 la ore t\u00e2rzii<\/strong><\/li>\n<\/ol>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/cafeina\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Cafeina<\/strong><\/a>&nbsp;are multe beneficii \u0219i ac\u021bioneaz\u0103 ca un stimulent \u00een organism. O doz\u0103 poate afecta \u00een mod pozitiv nivelul energiei \u0219i performan\u021ba sportiv\u0103. Consumat\u0103 la ore t\u00e2rzii, aceasta stimuleaz\u0103 sistemul nervos \u0219i poate \u00eempiedica corpul s\u0103 se relaxeze natural \u00een timpul nop\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Un studiu de specialitate a constatat c\u0103 administrarea cafeinei cu p\u00e2n\u0103 la 6 ore \u00eenainte de culcare a \u00eenr\u0103ut\u0103\u021bit semnificativ calitatea somnului. Desigur, acest lucru depinde de c\u00e2t de repede poate descompune cofeina organismul fiec\u0103ruia. <span style=\"color: #ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"5\">\n<li><strong>\u00cencerca\u021bi produse \u0219i suplimente pentru somn<\/strong><\/li>\n<\/ol>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melatonina<\/strong><\/a>&nbsp;este un hormon cheie pentru comn, care transmite creierului informa\u021bia c\u0103 este timpul s\u0103 v\u0103 odihni\u021bi. De asemenea, este des utilizat\u0103 \u00een tratarea tulbur\u0103rilor de somn \u0219i a f\u0103cut obiectul multor studii cu rezultate pozitive.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De exemplu, administrarea a 2 mg de melatonin\u0103 chiar \u00eenainte de culcare i-a ajutat pe participan\u021bii la un studiu s\u0103 adoarm\u0103 mai repede, mai bine \u0219i s\u0103 ob\u021bin\u0103 mai mult\u0103 energie a doua zi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre aceasta, citi\u021bi articolul nostru intitulat <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/melatonina-imbunatateste-intr-adevar-somnul-si-va-ajuta-sa-dormiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melatonina \u2013 \u00eembun\u0103t\u0103\u021be\u0219te \u00eentr-adev\u0103r somnul \u0219i v\u0103 ajut\u0103 s\u0103 dormi\u021bi?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/valeriana-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Valeriana<\/a> are, de asemenea, un efect pozitiv asupra somnului \u0219i se poate consuma \u00eempreun\u0103 cu <a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">acidul gamma-aminobutiric (GABA)<\/span><\/span><\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Rezumat\"><\/span>Rezumat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Un somn bun are <strong>o serie de efecte pozitive asupra organismului uman<\/strong>. Atunci c\u00e2nd dormi\u021bi, <strong>creierul stocheaz\u0103 informa\u021bii noi \u0219i v\u0103 ajut\u0103 s\u0103 sc\u0103pa\u021bi de toxine<\/strong>. Efectul somnului este asociat cu cel al exerci\u021biilor fizice. Principalele sale beneficii includ <strong>restaurarea energiei, regenerarea organismului, sortarea \u0219i stocarea amintirilor, dar \u0219i a lucrurilor nou \u00eenv\u0103\u021bate<\/strong>. Somnul are \u0219i un impact asupra <strong>excre\u021biei substan\u021belor cheie, cum ar fi testosteronul sau hormonul de cre\u0219tere<\/strong>. Un ciclu de somn s\u0103n\u0103tos ar trebui s\u0103 dureze <strong>aproximativ \u00eentre 7 \u0219i 9 ore<\/strong>. Somnul sub 6 ore este considerat <strong>insuficient<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, fiecare persoan\u0103 are propriile sale nevoi. Absen\u021ba somnului poate avea un efect negativ asupra <strong>sistemului imunitar \u0219i cardiovascular, asupra creierului, nivelurilor hormonilor sau a metabolismului.<\/strong> <strong>Mediul corespunz\u0103tor \u0219i exerci\u021biile fizice regulate<\/strong> sunt importante pentru un somn mai bun. Este indicat s\u0103 evita\u021bi seara expunerea la lumina albastr\u0103 a ecranelor, care blocheaz\u0103 secre\u021bia hormonului somnului &#8211; melatonina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>C\u00e2te ore dormi\u021bi pe zi? Sunte\u021bi o persoan\u0103 matinal\u0103 sau o pas\u0103re de noapte? V\u0103 asigura\u021bi c\u0103 dormi\u021bi suficient \u00eenainte \u0219i dup\u0103 antrenamente? \u00cemp\u0103rt\u0103\u0219i\u021bi-v\u0103 opiniile cu noi \u00een comentarii. Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103 da\u021bi share.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient? C\u00e2t trebuie s\u0103 dureze un somn s\u0103n\u0103tos \u0219i care sunt beneficiile acestuia? Ve\u021bi g\u0103si toate r\u0103spunsurile \u00een articolul nostru.<\/p>\n","protected":false},"author":120,"featured_media":223982,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7214,7628,7334,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-230431","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-regenerare","9":"tag-sanatate","10":"tag-somn","11":"tag-un-stil-de-viata-sanatos","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce se \u00eent\u00e2mpl\u0103 cu organismul c\u00e2nd nu dormi\u021bi suficient? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce se \u00eent\u00e2mpl\u0103 c\u00e2nd nu dormi\u021bi suficient? 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