{"id":237165,"date":"2020-04-15T11:52:00","date_gmt":"2020-04-15T09:52:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=237165"},"modified":"2024-05-27T07:50:40","modified_gmt":"2024-05-27T05:50:40","slug":"cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/","title":{"rendered":"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?"},"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\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/#De_ce_dormim\" title=\"De ce dormim?\">De ce dormim?<\/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\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/#Ce_se_intampla_in_timp_ce_dormim\" title=\"Ce se \u00eent\u00e2mpl\u0103 \u00een timp ce dormim?\">Ce se \u00eent\u00e2mpl\u0103 \u00een timp ce dormim?<\/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\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/#Importanta_somnului_pentru_sanatate\" title=\"Importan\u021ba somnului pentru s\u0103n\u0103tate\">Importan\u021ba somnului pentru s\u0103n\u0103tate<\/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\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/#Efectul_somnului_asupra_masei_musculare\" title=\"Efectul somnului asupra masei musculare\">Efectul somnului asupra masei musculare<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Somnul <\/strong>este un element cheie din vie\u021ba noastr\u0103 \u0219i f\u0103r\u0103 un somn bun, <strong>organismul<\/strong> nu se poate <strong>regenera<\/strong> suficient. Este deosebit de <strong>important pentru sportivi<\/strong>, deoarece <strong>antrenamentele obosesc corpul<\/strong> \u0219i <strong>mu\u0219chii au nevoie, <\/strong>pe l\u00e2ng\u0103 nutrien\u021bi, \u0219i de <strong>timp pentru a se reface<\/strong>. Afla\u021bi despre <strong>importan\u021ba somnului<\/strong>, etapele sale, dar \u0219i ce&nbsp;<strong>beneficii <\/strong>are pentru sistemul muscular \u0219i descopeti\u021bi c\u00e2teva&nbsp;<strong>sfaturi care o s\u0103 v\u0103 ajute s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi somnul.<\/strong><\/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=\"De_ce_dormim\"><\/span>De ce dormim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Omul are nevoie de <strong>substan\u021be nutritive \u0219i de lichide<\/strong> pentru a tr\u0103i, dar una dintre<strong> nevoile de baz\u0103<\/strong> este somnul. Ne petrecem <strong>aproximativ o treime din via\u021ba noastr\u0103<\/strong> \u00een pat, iar \u00eencercarea de a <strong>ocoli somnul<\/strong> ne-ar duce mai \u00eent\u00e2i \u00eentr-o <strong>stare psihotic\u0103<\/strong> \u0219i apoi s-ar ajunge chiar la moarte. <strong>Randy Gardner<\/strong>, care, apropo este \u00eenc\u0103 \u00een via\u021b\u0103, de\u021bine recordul pentru cea mai lung\u0103 perioad\u0103 f\u0103r\u0103 somn. Randy reu\u0219it \u00een anul 1965 s\u0103 r\u0103m\u00e2n\u0103 <strong>treaz 11 zile \u0219i 24<\/strong> <strong>de minute<\/strong>. \u00cen ultima faz\u0103 a experimentului avea o <strong>g\u00e2ndire confuz\u0103,<\/strong> vorbele lui erau <strong>de ne\u00een\u021beles<\/strong> \u0219i nu putea rezolva sarcini matematice simple mai mult de c\u00e2teva minute. Somnul este foarte necesar din mai multe motive, iar lipsa acestuia duce la reducerea func\u021biilor vitale \u0219i, \u00een consecin\u021b\u0103, la moarte. Dar r\u0103m\u00e2ne interesant faptul, c\u0103 \u0219i dup\u0103 mai mult de <strong>60 de ani de cercet\u0103ri<\/strong>, o <strong>\u00eentrebare<\/strong> r\u0103m\u00e2ne <strong>f\u0103r\u0103 r\u0103spuns<\/strong> pentru oamenii de \u0219tiin\u021b\u0103<strong> &#8211; <em>De ce dormim? <\/em><\/strong><span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Oamenii de \u0219tiin\u021b\u0103 cunosc <strong>procesele&nbsp;<\/strong>care se desf\u0103\u0219oar\u0103 \u00een <strong>timpul somnulu&nbsp;<\/strong>\u0219i <strong>beneficiile&nbsp; pe care le are un somn de calitate<\/strong>. <strong>Motivul<\/strong> pentru care \u00een timpul vie\u021bii omul ajunge \u00eentr-o stare ciudat\u0103 de hibernare, \u00een care viseaz\u0103, <strong>nu este \u00eenc\u0103 cunoscut<\/strong>. Mai exact, nu numai oamenii, ci toate vie\u021buitoarele au nevoie de somn pentru a tr\u0103i. \u00cen 1894, un om de \u0219tiin\u021b\u0103 rus a descoperit c\u0103 <strong>puii de c\u00e2ine mor<\/strong> dup\u0103 <strong>c\u00e2teva zile dac\u0103 sunt priva\u021bi de somn<\/strong>. <strong>\u0218obolanii<\/strong> stau pu\u021bin mai bine, mor \u00een <strong>trei s\u0103pt\u0103m\u00e2ni \u00een absen\u021ba somnului<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_znam_sp_nku.jpeg\" alt=\"Importan\u021ba somnului\" style=\"width:843px;height:670px\" title=\"Importan\u021ba somnului\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ce_se_intampla_in_timp_ce_dormim\"><\/span>Ce se \u00eent\u00e2mpl\u0103 \u00een timp ce dormim?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Etapele somnului<\/h3>\n\n\n\n<p>\u00centregul proces nu se rezum\u0103 doar la a \u00eenchide ochi, a dormi \u0219i a ne trezi. \u00cen timpul somnului, creierul trece prin mai multe&nbsp;<strong>cicluri<\/strong>, care au <strong>mai multe faze<\/strong> \u0219i \u00een cursul c\u0103rora se \u00eent\u00e2mpl\u0103 lucruri diferite. Un astfel de <strong>ciclu dureaz\u0103<\/strong> aproximativ<strong> 90 de minute, <\/strong>iar \u00een timpul unui&nbsp;<strong>somn de 7-9 ore<\/strong>, au loc aproximativ <strong>4-6 cicluri<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen timpul unui ciclu alterneaz\u0103<strong>&nbsp;fazele NREM <\/strong>\u0219i<strong>&nbsp;REM<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>NREM<\/strong> (non rapid eye movement) &#8211; cunoscut\u0103 \u0219i ca non-REM, face parte din ciclul somnului dinainte de faza REM. NREM este \u00eemp\u0103r\u021bit\u0103 \u00een 3 etape, care <strong>difer\u0103 \u00een func\u021bie de profunzime<\/strong>. \u00cen faza NREM,&nbsp;<b>&nbsp;nu au loc mi\u0219c\u0103ri oculare&nbsp;<\/b>\u0219i <strong>corpul se poate mi\u0219ca<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>REM<\/strong> (rapid eye movement) &#8211; reprezint\u0103 aproximativ <strong>25% din somnul total<\/strong> \u0219i este cel mai <strong>profund grad<\/strong> al somnului. Corpul este complet <strong>paralizat<\/strong> \u00een faza REM \u0219i au loc doar <strong>mi\u0219cari oculare<\/strong>. \u00cen aceast\u0103 etap\u0103 se<strong> transfer\u0103 informa\u021biile<\/strong> din <strong>memoria de termen scurt \u00een memoria de termen lung<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organiza\u021bia NSF (National Sleep Foundation)&nbsp;clasific\u0103 ciclul somnului \u00een urm\u0103toarele faze <span style=\"color: #ff6600;\">[4] <\/span><span style=\"color: #ff6600;\">[5]<\/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>N1 non-REM<\/strong> (mai demult nivelul 1) &#8211;&nbsp;este<strong> cea mai superficial\u0103<\/strong> etap\u0103 a ciclului, dureaz\u0103 aproximativ <strong>7 minute<\/strong> \u0219i reprezint\u0103 aproximativ<strong> 2-5%<\/strong> din ciclul somnului, \u00een timpul N1<strong> \u00eencetine\u0219te pulsul, mi\u0219carea ocular\u0103 \u0219i activitatea inimii.<\/strong> Este considerat\u0103 o etap\u0103 de tranzi\u021bie \u00eentre <strong>somnolen\u021b\u0103 \u0219i stare de veghe<\/strong>.<\/li>\n\n\n\n<li><strong>N2 non-REM<\/strong> (mai demult nivelul 2) &#8211; faza dintre somnul superficial \u0219i cel profund, este <strong>cea mai lung\u0103 parte<\/strong> a ciclului, care formeaz\u0103 aproximativ <strong>45-60%<\/strong>. \u00cen corp se produce o <strong>sc\u0103dere a temperaturii, relaxare muscular\u0103 \u0219i a ritmului cardiac.<\/strong><\/li>\n\n\n\n<li><strong>N3 non-REM<\/strong> (mai demult nivelul 3 \u0219i 4) &#8211; cunoscut \u0219i sub denumirea de \u201esomn delta\u201d. Acesta este \u00eenceputul unui somn profund, c\u00e2nd <strong>undele creierului se reduc,<\/strong> iar \u00een acest stadiu nu se produce mi\u0219carea&nbsp;<strong>ocular\u0103 \u0219i muscular\u0103.<\/strong> Aceast\u0103 etap\u0103 reprezint\u0103 aproximativ <strong>40% din somn<\/strong>, timp \u00een care <strong>celulele, \u021besuturile \u0219i mu\u0219chii se regenereaz\u0103<\/strong>, \u0219i corpul \u00ee\u0219i <strong>reface energia<\/strong>.<\/li>\n\n\n\n<li><strong>REM<\/strong> &#8211;&nbsp;reprezint\u0103 <strong>20-25% din somn,<\/strong> timp \u00een care se <strong>accelereaz\u0103 activitatea creierului, ritmul cardiac<\/strong> \u0219i, de asemenea, <strong>respira\u021bia<\/strong>. Faza REM \u00eencepe la aproximativ <strong>90 de minute de la adormire,<\/strong> creierul \u00een aceast\u0103 faz\u0103 <strong>proceseaz\u0103 informa\u021biile<\/strong> \u0219i de asemenea<strong>&nbsp;\u00een faza REM se viseaz\u0103.<\/strong><\/li>\n<\/ol>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nkov_cykly.jpg\" alt=\"Ciclurile somnului\" style=\"width:843px;height:567px\" title=\"Ciclurile somnului\"\/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"Importanta_somnului_pentru_sanatate\"><\/span>Importan\u021ba somnului pentru s\u0103n\u0103tate<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen timpul somnului organismul se odihne\u0219te \u0219i c\u00e2\u0219tig\u0103 for\u021b\u0103 pentru a doua zi, dar acesta este doar un punct de plecare general. \u00cen corp se desf\u0103\u0219oar\u0103 multe procese, care influen\u021beaz\u0103 s\u0103n\u0103tatea general\u0103. V\u0103 oferim <strong>cele mai importante<\/strong> <strong>motive<\/strong>&nbsp;pentru care ar trebui <strong>s\u0103 ave\u021bi un somn de calitate.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Performan\u021b\u0103 sportiv\u0103 mai bun\u0103<\/strong><\/p>\n\n\n\n<p>Antrenamentele regulate au un efect pozitiv asupra somnului, dar aceast\u0103 rela\u021bie se aplic\u0103 <strong>\u0219i invers<\/strong>. De la modele sportive observ\u0103m durata \u0219i tipul antrenamentului, dieta \u0219i alte atribute importante. Dar v-a\u021bi \u00eentrebat vreodat\u0103 c\u00e2t de mult dorm sportivii? Potrivit NSF (National Sleep Foundation), <strong>7-9 ore<\/strong> de somn sunt ideale pentru un <strong>adult<\/strong>, dar pentru&nbsp;<strong>sportivi <\/strong>este important&nbsp;s\u0103 <strong>doarm\u0103 ceva mai mult.<\/strong> Indiferent de pasiunea voastr\u0103 pentru sport, un somn suficient o s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021beasc\u0103 performan\u021ba sportiv\u0103. Ve\u021bi sim\u021bi o cre\u0219tere a <strong>intensit\u0103\u021bii, vitezei, energiei, coordon\u0103rii<\/strong>, dar \u00een acela\u0219i timp, v\u0103 ve\u021bi \u00eembun\u0103t\u0103\u021bi \u0219i&nbsp;<strong>func\u021biile mentale<\/strong>. Conform unui studiu din revista SLEEP, un&nbsp;<strong>somn insuficient<\/strong> este asociat cu o <strong>sc\u0103dere a deciziilor imediate<\/strong>,&nbsp;dimpotriv\u0103, subiec\u021bii odihni\u021bi au ar\u0103tat o <strong>cre\u0219tere a exactit\u0103\u021bii<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[7] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu siguran\u021b\u0103 nu vrem s\u0103 v\u0103 \u00eendemn\u0103m s\u0103 dormi\u021bi mult timp, dar aceasta este o scurt\u0103 list\u0103 a sportivilor de top, pentru care somnul este foarte important. <span style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/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>LeBron James (12 ore)<\/li>\n\n\n\n<li>Roger Federer (11-12 ore)<\/li>\n\n\n\n<li>Lindsey Vonn (cel pu\u021bin 10 ore)<\/li>\n\n\n\n<li>Usain Bolt (8-10 ore)<\/li>\n\n\n\n<li>Rafael Nadal (9 ore)<\/li>\n\n\n\n<li>Maria Sharapovova (8-9 ore)<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_zdravie.jpg\" alt=\"Somnul \u0219i s\u0103n\u0103tatea\" style=\"width:843px;height:670px\" title=\"Somnul \u0219i s\u0103n\u0103tatea\"\/><\/figure>\n<\/div>\n\n\n<p><strong>2. Nivelul zah\u0103rului este sub control<\/strong><\/p>\n\n\n\n<p>Nivelul de glucoz\u0103 din organism nu este influen\u021bat numai de alegerile alimentare \u0219i de activitatea fizic\u0103, ci \u0219i de<strong> somn<\/strong>. Nivelul de glucoz\u0103 scade \u00een <strong>faza profund\u0103 a somnului<\/strong>, dar atunci c\u00e2nd aceasta este insuficient, <strong>nu ve\u021bi asigura \u201epauza\u201d necesar\u0103 corpului<\/strong>. F\u0103r\u0103 \u201eoprire \u0219i pornire\u201d, organismul poate reac\u021biona diferit \u00een ceea ce prive\u0219te nivelul zah\u0103rului \u0219i nevoile celulelor noastre. Un studiu din 1999 a analizat efectele reducerii somnului asupra unor b\u0103rba\u021bi tineri. Reducerea somnului la 4 ore pe noapte timp de 6 nop\u021bi consecutive a dus la <strong>simptome de pre-diabet.<\/strong> Dar, <strong>simptomele<\/strong> au <strong>disp\u0103rut dup\u0103 o s\u0103pt\u0103m\u00e2n\u0103<\/strong> de somn normal \u0219i prelungit. Mai multe studii indic\u0103 o leg\u0103tur\u0103 \u00eentre<strong> privarea de somn<\/strong> \u0219i apari\u021bia <strong>diabetului de tip 2<\/strong>. Acest lucru \u00eenseamn\u0103 c\u0103 un <strong>somn insuficient<\/strong>&nbsp;nu numai c\u0103 v\u0103 poate reduce performan\u021ba, dar poate <strong>duce \u0219i la boli grave<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[13] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Modificarea greut\u0103\u021bii totale<\/strong><\/p>\n\n\n\n<p>\u00cen spatele acumul\u0103rii kilogramelor \u00een plus poate fi <strong>lipsa exerci\u021biilor fizice, alegerea alimentelor nepotrivte<\/strong>, dar \u0219i <strong>somnul insuficient<\/strong>. Potrivit articolelor \u0219tiin\u021bifice, este vorba de<strong> nivelurile \u201edeterminate\u201d de hormonii<\/strong> din creier. Lipsa cronic\u0103 de somn determin\u0103 un <strong>nivel mai ridicat de grelin\u0103<\/strong> (hormonul care favorizeaz\u0103 apetitul) \u0219i un&nbsp;<strong>con\u021binut mai redus de leptin\u0103<\/strong> (hormonul care suprim\u0103 apetitul). <span style=\"color: #ff6600;\">[13] [14]<\/span><\/p>\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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_em_cie.jpeg\" alt=\"Probleme emo\u021bionale\" title=\"Probleme emo\u021bionale\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>4. Probleme emo\u021bionale<\/strong><\/p>\n\n\n\n<p>Cu siguran\u021b\u0103 nu v\u0103 surprinde faptul c\u0103<strong> absen\u021ba somnului<\/strong> este legat\u0103 \u0219i <strong>de emo\u021bii<\/strong>. O persoan\u0103 care nu a dormit suficient este iritat\u0103 \u0219i \u201esomnolent\u0103\u201d \u0219i cu siguran\u021b\u0103 nu se simte bine.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103, nu este vorba doar despre fericire, deoarece lipsa somnului nu doar c\u0103 distruge echilibrul emo\u021bional, dar afecteaz\u0103 \u0219i<strong> capacitatea de a evalua sentimentele celorlal\u021bi.<\/strong> \u00cen cazul somnului insuficient pot ap\u0103rea dificult\u0103\u021bi \u00een a&nbsp;<strong>recunoa\u0219te expresiile \u0219i emo\u021biile umane<\/strong>. Nu numai c\u0103 performan\u021ba fizic\u0103 scade, dar \u0219i capacitatea de a comunica \u00een societate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Problemele de lung\u0103 durat\u0103 <\/strong>asociate cu somnul pot <strong>duce la tulbur\u0103ri emo\u021bionale<\/strong>. Este dovedit \u0219tiin\u021bific c\u0103, p\u00e2n\u0103 la <strong>90%<\/strong> <strong>dintre persoanele cu depresie<\/strong> au \u0219i <strong>probleme cu somnul<\/strong>. Mult mai r\u0103u este faptul c\u0103 lipsa somnului este asociat\u0103 cu un <strong>risc crescut de tentative de suicid<\/strong>. Gestionarea responsabilit\u0103\u021bilor zilnice este dificil\u0103, iar prin somn ve\u021bi <strong>sus\u021bine<\/strong>&nbsp;at\u00e2t s\u0103n\u0103tatea fizic\u0103, cat \u0219i <strong>s\u0103n\u0103tatea mental\u0103<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[7] [13] [14]<\/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=\"Efectul_somnului_asupra_masei_musculare\"><\/span>Efectul somnului asupra masei musculare<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Somnul influen\u021beaz\u0103 <\/strong>o serie \u00eentreag\u0103 de sisteme din corpul uman, iar procesele din timpul somnului afecteaz\u0103 \u0219i <strong>masa muscular\u0103<\/strong>. <strong>Antrenamentele<\/strong>&nbsp;\u0219i <strong>aportul de nutrien\u021bi<\/strong> <strong>nu sunt suficiente<\/strong> pentru a ob\u021bine rezultate complete, organismul trebuie s\u0103 se <strong>regenereze<\/strong> \u0219i s\u0103 <strong>proceseze progresul<\/strong>. Cel mai bun mod de a v\u0103 odihni este somnul. Acest lucru este valabil pentru <strong>cre\u0219terea masei musculare<\/strong> \u0219i totodat\u0103 pentru<strong> \u00eembun\u0103t\u0103\u021birea performan\u021bei<\/strong><strong>.<\/strong> <span style=\"color: #ff6600;\">[4] [16]<\/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 is-style-default\">Somnul \u0219i hormonul de cre\u0219tere<\/h3>\n\n\n\n<p>\u00cen timpul somnului, se <strong>reduce consumul de energie<\/strong>, <strong>celulele creierului<\/strong> se re\u00eennoiesc, corpul produce <strong>hormonul de cre\u0219tere<\/strong>, iar dac\u0103 \u00eenainte de somn consuma\u021bi proteine, \u00een timpul somnului se va produce \u0219i <strong>sinteza proteinelor<\/strong>. <strong>Hormonul de cre\u0219tere&nbsp;<\/strong>este una dintre componentele importante, care sunt prezente \u00een cre\u0219terea \u0219i re\u00eennoirea mu\u0219chilor. Cunoa\u0219te\u021bi esen\u021ba <strong>sintezei proteinelor<\/strong>, organismul <strong>preia proteinele, le descompune<\/strong> \u00een aminoacizi \u0219i apoi <strong>le folose\u0219te \u00een \u021besuturi<\/strong>. Este posibil s\u0103 nu fi \u0219tiut c\u0103 organismul are nevoie de<strong> hormonul de cre\u0219tere<\/strong> <strong>pentru acest proces<\/strong>. Deoarece este <strong>secretat \u00een timpul somnului<\/strong>, printr-un somn insuficient&nbsp;<strong>v\u0103<\/strong> <strong>sabota\u021bi<\/strong> <strong>antrenamentele<\/strong> \u0219i aportul de nutrien\u021bi. Desigur, hormonul de cre\u0219tere este secretat \u0219i \u00een timpul antrenamentului, dar p\u00e2n\u0103 la <strong>75%<\/strong> este secretat <strong>\u00een timpul somnului<\/strong>. Momentul principal \u00een care RH este secretat este <strong>prima parte a celei de a 3-a faze a ciclului de somn<\/strong>. Organismul este \u00eentr-un&nbsp;<strong>somn profund<\/strong> \u00een aceast\u0103 etap\u0103 \u0219i&nbsp;<strong>\u021besuturile<\/strong> \u0219i, bine\u00een\u021beles, mu\u0219chii se <strong>regenereaz\u0103<\/strong>. <span style=\"color: #ff6600;\">[4] [16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dori\u021bi s\u0103 <strong>sus\u021bine\u021bi \u0219i mai mult secre\u021bia hormonului de cre\u0219tere?<\/strong> Poate fi \u201eajutat\u0103\u201d dac\u0103 consuma\u021bi o combina\u021bie de<strong> proteine cu carbohidra\u021bi<\/strong> cu <strong>30 de minute \u00eenainte \u0219i dup\u0103 antrenamentul de for\u021b\u0103<\/strong>. Dac\u0103 cunoa\u0219te\u021bi acest \u201etruc\u201d sau vre\u021bi s\u0103 \u00eel \u00eencerca\u021bi, <strong>scrie\u021bi-ne despre progresul<\/strong>&nbsp;ob\u021binut astfel. <span style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_rastov_horm_n.jpg\" alt=\"Somnul \u0219i cre\u0219terea masei musculare\" style=\"width:843px;height:562px\" title=\"Somnul \u0219i cre\u0219terea masei musculare\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Somnul \u0219i testosteronul<\/h3>\n\n\n\n<p>Nu este u\u0219or, dar este foarte important, s\u0103 oferi\u021bi corpului vostru suficient somn. Acest lucru este valabil mai ales dac\u0103 pune\u021bi accentul pe&nbsp;<strong>cre\u0219terea \u0219i \u00eentre\u021binerea masei musculare<\/strong>.&nbsp;Un alt motiv, <strong>pe<\/strong> <strong>l\u00e2ng\u0103 hormonul de cre\u0219tere, <\/strong>este \u0219i <strong>testosteronul<\/strong>. \u00centr-adev\u0103r, <strong>lipsa somnului<\/strong> are ca efect <strong>reducerea nivelului de testosteron<\/strong>. Un studiu din <strong>2015<\/strong> a analizat modific\u0103rile nivelului de testosteron la b\u0103rba\u021bii tineri, atunci c\u00e2nd nu au dormit suficient. Participan\u021bii dormeau doar<strong> 5 ore pe zi<\/strong> timp de <strong>1 s\u0103pt\u0103m\u00e2n\u0103<\/strong>. Aceast\u0103 reducere a dus la o <strong>pierdere de 10 p\u00e2n\u0103 la 15%<\/strong> din nivelul de testosteron. Dup\u0103 cum pute\u021bi vedea, o perioad\u0103 scurt\u0103 de somn insuficient are un impact semnificativ asupra echilibrului hormonal. <strong>Testosteronul<\/strong> este un hormon important, care <strong>influen\u021beaz\u0103<\/strong> nu numai <strong>cre\u0219terea muscular\u0103<\/strong>, dar \u0219i <strong>arderea gr\u0103similor<\/strong>. Este p\u0103cat s\u0103 reducem nivelul de testosteron prin lipsa somnului, deoarece oricum se pierde \u00een mod natural \u00een timpul vie\u021bii. \u00cemb\u0103tr\u00e2nirea este asociat\u0103 cu sc\u0103derea nivelului de testosteron, cantitatea acestuia scade cu aproximativ <strong>1-2% pe an<\/strong><strong>. <\/strong><span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_testoster_n.jpg\" alt=\"Efectele somnului asupra masei musculare\" style=\"width:843px;height:562px\" title=\"Efectele somnului asupra masei musculare\"\/><\/figure>\n<\/div>\n\n\n<p>Dori\u021bi s\u0103 afla\u021bi mai multe despre efectele testosteronului \u0219i care sunt simptomele \u00een cazul deficitului de testosteron? Afla\u021bi toate informa\u021biile necesare din articolul nostru &#8211; <a title=\"Simptomele testosteronului sc\u0103zut \u0219i lupta \u00eempotriva acestora\" href=\"https:\/\/gymbeam.ro\/blog\/simptomele-testosteronului-scazut-si-lupta-impotriva-acestora\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">Simptomele testosteronului sc\u0103zut \u0219i lupta \u00eempotriva acestora<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">Cum s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi calitatea somnului?<\/h3>\n\n\n\n<p>S\u0103 dormim mai bine \u0219i mai mult este cu siguran\u021b\u0103 o dorin\u021b\u0103 a multora dintre noi, dar nu este simplu. De multe ori seara aducem cu noi \u00een pat&nbsp;<strong>problemele, grijile \u0219i stresul<\/strong> din timpul zilei. Poate c\u0103 \u00eenainte s\u0103 adormi\u021bi evalua\u021bi noi percep\u021bii \u0219i informa\u021bii. Identifica\u021bi factorii care influen\u021beaz\u0103 calitatea somnului, at\u00e2t \u00eentr-un mod pozitiv c\u00e2t \u0219i \u00eentr-un mod negativ [4] [20]:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">Cofeina<\/a><\/strong> &#8211;&nbsp;consumul de cafea diminea\u021ba nu afecteaz\u0103 somnul, dar <strong>aportul<\/strong> de cofein\u0103 di<strong>n timpul zilei<\/strong> poate fi o problem\u0103. Cofeina este un <strong>stimulent<\/strong>&nbsp;care<strong> \u00eembun\u0103t\u0103\u021be\u0219te aten\u021bia<\/strong>, <strong>sus\u021bine vigilen\u021ba<\/strong> \u0219i stimuleaz\u0103 sistemul nervos. R\u0103m\u00e2ne <strong>\u00een s\u00e2nge<\/strong> aproximativ<strong> 6-8 ore<\/strong>, deci consumul de cafea cu 6 ore \u00eenainte de somn poate afecta calitatea somnului.<\/p>\n\n\n\n<p><strong>2. Exerci\u021biile fizice<\/strong> &#8211; antrenamentul din timpul zilei poate <strong>obosi organismul<\/strong> \u0219i poate \u00eembun\u0103t\u0103\u021bi calitatea somnului. <strong>Exerci\u021biile aerobe<\/strong> sunt o dovada c\u0103 antrenamentele efectuate seara <strong>t\u00e2rziu<\/strong> poate avea un <strong>efect<\/strong> exact <strong>opus<\/strong>.<\/p>\n\n\n\n<p><strong>3. Alcoolul&nbsp;<\/strong>&#8211; consumul de alcool pare a fi o solu\u021bie bun\u0103 pentru a adormi, dar are exact efectul opus. Afecteaz\u0103 nivelul <strong>melatoninei \u0219i al hormonului de cre\u0219tere<\/strong>, provoac\u0103<strong> sfor\u0103it<\/strong>&nbsp;sau <strong>apneea<\/strong>. Alcoolul are impact asupra etapelor somnului, perturb\u00e2nd astfel somnul. Un pahar de vin seara nu poate fi o problem\u0103, dar dac\u0103 a\u021bi b\u0103ut mai multe pahare s\u0103 nu v\u0103 mira\u021bi c\u0103 v\u0103 trezi\u021bi noaptea.<\/p>\n\n\n\n<p><strong>4. V\u0103 uita\u021bi la televizor din pat<\/strong>&nbsp;&#8211; pentru unii urm\u0103rirea televizorului seara poate induce somnul, dar poate \u0219i s\u0103 sporeasc\u0103 aten\u021bia. Vizionarea televizorului ofer\u0103 creierului un <strong>stimulent pentru a-\u0219i men\u021bine aten\u021bia<\/strong> \u00een loc s\u0103 se preg\u0103teasc\u0103 pentru somn. O alt\u0103 problem\u0103 poate fi <strong>luminozitatea<\/strong> acestuia, de aceea este indicat s\u0103 <strong>opri\u021bi televizorul<\/strong> \u0219i toate <strong>luminile intense<\/strong>&nbsp;cu cel pu\u021bin <strong>2 ore<\/strong> \u00eenainte de culcare.<\/p>\n\n\n\n<p><strong>5. Mediul somnului<\/strong>&nbsp;&#8211; patul \u00een sine \u0219i \u00eemprejurimile contribuie, de asemenea, la succesul somnului.<strong> Patul, pernele \u0219i salteaua<\/strong> influen\u021beaz\u0103 pozi\u021bia corpului, articula\u021biile, coloana vertebral\u0103 \u0219i alte aspecte, care pot cauza probleme de somn. Se recomand\u0103<strong> schimbarea saltelei \u0219i a<\/strong> <strong>patului <\/strong>la fiecare <strong>5 &#8211; 8 ani.<\/strong><\/p>\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.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg\" alt=\"Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul\" class=\"wp-image-223601\" style=\"width:843px;height:562px\" title=\"Cum s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi somnul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-default\">Suplimente nutritive pentru un somn mai bun<\/h3>\n\n\n\n<p>Pentru <strong>lini\u0219tirea organismului <\/strong>\u0219i<strong> inducerea somnului <\/strong>pot fi folosite diverse <strong>suplimente nutritive<\/strong>. Nu v\u0103 face\u021bi griji, acum exist\u0103 \u0219i suplimente pe baz\u0103 de plante, care nu provoac\u0103 dependen\u021b\u0103. Cu toate acestea, este \u00eentotdeauna necesar s\u0103 <strong>citi\u021bi prospectul<\/strong> \u0219i s\u0103 cunoa\u0219te\u021bi doza de administrare \u00eenainte de a \u00eencepe s\u0103 le utiliza\u021bi. \u00cen zilele noastre exist\u0103 o gam\u0103 larg\u0103 de suplimente, iar noi vi le prezent\u0103m pe cele mai cunoscute \u0219i populare&nbsp;<span style=\"color: #ff6600;\">[20] [21] [22] [23] [24]<\/span>:<\/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><strong>Suplimente pe baz\u0103 de plante<\/strong> &#8211; printre plantele care sus\u021bin somnul se num\u0103r\u0103 <strong>lavanda \u0219i ginkgo biloba. <\/strong>Aceastea&nbsp;au un <strong>efect relaxant<\/strong> asupra organismului, lucru care v\u0103 ajut\u0103 s\u0103 adormi\u021bi mai bine. Printre plantele care \u00eembun\u0103t\u0103\u021besc somnul se \u00eencadreaz\u0103 \u0219i&nbsp;<a title=\"Valerian\u0103 - GymBeam\" href=\"https:\/\/gymbeam.ro\/valeriana-60-caps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\"><span style=\"color: #ff6600;\">r\u0103d\u0103cina de Valerian\u0103<\/span>,<\/a> care ajut\u0103 s\u0103 adormi\u021bi \u0219i <strong>\u00eembun\u0103t\u0103\u021be\u0219te<\/strong>, de asemenea, <strong>calitatea somnului.<\/strong><\/li>\n\n\n\n<li><strong>Melatonina<\/strong> &#8211; acest hormon&nbsp;<strong>se g\u0103se\u0219te <\/strong>\u00een mod natural <strong>\u00een corpul uman<\/strong> \u0219i rolul s\u0103u este de a <strong>instrui creierul s\u0103 doarm\u0103<\/strong>. Utilizarea melatoninei sub form\u0103 de supliment ajut\u0103 \u00een cazul&nbsp;<strong>jet lag-ului, \u00een cazul problemelor cu somnul<\/strong> sau dac\u0103 lucra\u021bi \u00een schimburi. \u00cembun\u0103t\u0103\u021be\u0219te <strong>faza de somn REM \u0219i NREM<\/strong>, precum \u0219i durata total\u0103 a somnului.<\/li>\n\n\n\n<li><strong>CBD<\/strong> &#8211; canabidiolul este o substan\u021b\u0103 natural\u0103, care are un efect calmant \u0219i de reduce stresul. CBD se ob\u021bine din <strong>c\u00e2nepa de cultur\u0103&nbsp;<\/strong>\u0219i<strong> nu trebuie s\u0103 v\u0103 face\u021bi griji pentru efectele psihotrope,<\/strong> care sunt asociate cu marijuana \u0219i cu con\u021binutul de THC.<\/li>\n\n\n\n<li><strong>Aminoacizii<\/strong> &#8211; <strong>glicin\u0103, L-teanin\u0103, triptofan<\/strong>&nbsp;sau&nbsp;<span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span> sunt aminoacizi, care v\u0103 pot ajuta s\u0103 adormi\u021bi. <strong>Glicina \u00eembun\u0103t\u0103\u021be\u0219te calitatea somnului<\/strong> \u0219i <strong>L-teanina<\/strong> sus\u021bine <strong>relaxarea \u0219i somnul<\/strong>. <strong>Triptofanul<\/strong> este un aminoacid esen\u021bial, care poate <strong>\u00eembun\u0103t\u0103\u021bi calitatea somnului \u0219i accelera timpul de adormire. <\/strong><span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.ro\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span> (sau acidul gamma-aminobutiric) se g\u0103se\u0219te \u00een mod natural<strong> \u00een creier<\/strong>, rolul s\u0103u este de a reduce <strong>excitabilitatea neuronilor<\/strong>, dar are \u0219i capacitatea de a <strong>\u00eembun\u0103t\u0103\u021bi \u0219i prelungi somnul.<\/strong><\/li>\n\n\n\n<li><strong>Mineralele<\/strong> &#8211; printre mineralele care influen\u021beaz\u0103 lini\u0219tirea organismului \u0219i care \u00eembun\u0103t\u0103\u021besc calitatea somnului se afl\u0103&nbsp;<strong>magneziu, fier \u0219i calciu<\/strong>.&nbsp;<span style=\"color: #ff6600;\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Magneziul<\/a>&nbsp;<\/span>ajut\u0103 la&nbsp;<strong>produc\u021bia de melatonin\u0103 <\/strong>\u0219i, \u00een acela\u0219i timp, <strong>poate calma \u021besutul muscular.<\/strong> <span style=\"color: #ff6600;\"><a title=\"Fier - GymBeam\" href=\"https:\/\/gymbeam.ro\/fier-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Fierul<\/a><\/span> este responsabil de&nbsp;<strong>transferul oxigenului<\/strong> c\u0103tre celule \u0219i \u021besuturi, dar deficien\u021ba de fier este unul dintre motivele principale ale <strong>sindromului picioarelor nelini\u0219tite<\/strong>. Aceste dificult\u0103\u021bi creeaz\u0103 o nevoie constant\u0103 de a mi\u0219ca picioarele, chiar \u0219i noaptea, provoc\u00e2nd probleme de somn. Un alt mineral care influen\u021beaz\u0103 calitatea somnului este&nbsp;<strong>calciul<\/strong>, deoarece ajut\u0103 creierul s\u0103 foloseasc\u0103 <strong>triptofanul<\/strong> pentru a produce <strong>melatonin\u0103.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exist\u0103 multe produse care con\u021bin <strong>unul dintre ingredientele<\/strong>&nbsp;men\u021bionate mai sus. Dar, exist\u0103 \u0219i <strong>amestecuri,<\/strong> care con\u021bin <strong>mai multe substan\u021be active<\/strong>, cum este&nbsp;<span style=\"color: #ff6600;\">Sleep &amp; Relax<\/span>, care con\u021bine&nbsp;<strong>GABA, L-triptofan, 5-HTP<\/strong>&nbsp;\u0219i&nbsp;<strong>teanin\u0103.<\/strong> Indiferent dac\u0103 alege\u021bi suplimente cu o singur\u0103 component\u0103 sau produse mai complexe, important este <strong>efectul lor asupra organismului \u0219i asurpa \u00eembun\u0103t\u0103\u021birii somnului.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0103 intereseaz\u0103 modul \u00een care magneziul influen\u021beaz\u0103 organismul \u0219i c\u0103uta\u021bi mai multe informa\u021bii? Citi\u021bi despre <strong>importan\u021ba <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziului<\/a> \u00een articolul nostru<\/strong> &#8211; <a href=\"https:\/\/gymbeam.ro\/blog\/magneziul-un-mineral-esential-pentru-sanatate-si-pentru-masa-musculara-2\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600;\">Magneziul, un mineral esen\u021bial pentru s\u0103n\u0103tate \u0219i pentru masa muscular\u0103<\/span>.<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/suplementy_pre_lep_sp_nok.jpg\" alt=\"Suplimente pentru un somn mai bun\" style=\"width:843px;height:562px\" title=\"Suplimente pentru un somn mai bun\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Antrenamentele, alimenta\u021bia \u0219i somnul <\/strong>sunt cele mai importante lucruri pentru a fi&nbsp;<strong>s\u0103n\u0103to\u0219i \u0219i pentru a ne \u00eendeplini obiectivele fitness<\/strong>. Dac\u0103 a\u021bi neglijat p\u00e2n\u0103 acum somnul \u0219i v-a\u021bi \u00eentrebat de ce nu ave\u021bi rezultate, acum \u0219ti\u021bi care ar putea fi problema. <strong>F\u0103r\u0103 somn<\/strong> nu este posibil\u0103 <strong>regenerarea<\/strong> complet\u0103 a<strong> corpului<\/strong> \u0219i \u00eembun\u0103t\u0103\u021birea formei fizice. Credem c\u0103 v-am inspirat cu articolul nostru \u0219i c\u0103 o s\u0103 v\u0103 bucura\u021bi de<strong>&nbsp;momentele de odihn\u0103 f\u0103r\u0103 remu\u0219c\u0103ri<\/strong>. Vre\u021bi ca <strong>prietenii vo\u0219tri s\u0103 afle<\/strong> despre importan\u021ba somnului? Nu ezita\u021bi \u0219i <strong>distribui\u021bi articolul<\/strong>.<\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\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<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somnul este important pentru s\u0103n\u0103tate \u0219i pentru regenerarea masei musculare. Afla\u021bi care sunt beneficiile somnului \u0219i cum pute\u021bi s\u0103 dormi\u021bi mai bine.<\/p>\n","protected":false},"author":25,"featured_media":110750,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7190,7628,7334,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-237165","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-cresterea-masei-musculare","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>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? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Somnul este important pentru s\u0103n\u0103tate \u0219i pentru regenerarea masei musculare. 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