{"id":294100,"date":"2021-09-14T13:42:49","date_gmt":"2021-09-14T11:42:49","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=294100"},"modified":"2024-05-28T10:37:08","modified_gmt":"2024-05-28T08:37:08","slug":"cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/","title":{"rendered":"Cum s\u0103 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun"},"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-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#De_ce_este_somnul_atat_de_important\" title=\"De ce este somnul at\u00e2t de important?\">De ce este somnul at\u00e2t de important?<\/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-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#10_sfaturi_pentru_un_somn_mai_calitativ\" title=\"10 sfaturi pentru un somn mai calitativ\">10 sfaturi pentru un somn mai calitativ<\/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-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#1_Creati_conditiile_ideale_de_dormit\" title=\"1. Crea\u021bi condi\u021biile ideale de dormit\">1. Crea\u021bi condi\u021biile ideale de dormit<\/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-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#2_Evitati_cafeina_la_pranz\" title=\"2. Evita\u021bi cafeina la pr\u00e2nz\">2. Evita\u021bi cafeina la pr\u00e2nz<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#3_Nu_consumati_alcool\" title=\"3. Nu consuma\u021bi alcool\">3. Nu consuma\u021bi alcool<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#4_Nu_mancati_mancaruri_grele\" title=\"4. Nu m\u00e2nca\u021bi m\u00e2nc\u0103ruri grele\">4. Nu m\u00e2nca\u021bi m\u00e2nc\u0103ruri grele<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#5_Incercati_suplimente_alimentare_pentru_somn\" title=\"5. \u00cencerca\u021bi suplimente alimentare pentru somn\">5. \u00cencerca\u021bi suplimente alimentare pentru somn<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#6_Nu_va_antrenati_seara\" title=\"6. Nu v\u0103 antrena\u021bi seara\">6. Nu v\u0103 antrena\u021bi seara<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#7_Mergeti_la_culcare_la_aceiasi_ora_in_fiecare_zi\" title=\"7. Merge\u021bi la culcare la aceia\u0219i or\u0103 \u00een fiecare zi\">7. Merge\u021bi la culcare la aceia\u0219i or\u0103 \u00een fiecare zi<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#8_Inlocuiti_telefonul_cu_o_carte\" title=\"8. \u00cenlocui\u021bi telefonul cu o carte\">8. \u00cenlocui\u021bi telefonul cu o carte<\/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\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#9_Evitati_stresul_seara\" title=\"9. Evita\u021bi stresul seara\">9. Evita\u021bi stresul seara<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#10_Relaxati-va\" title=\"10. Relaxa\u021bi-v\u0103\">10. Relaxa\u021bi-v\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/#Ce_trebuie_sa_retineti\" title=\"Ce trebuie s\u0103 re\u021bine\u021bi?\">Ce trebuie s\u0103 re\u021bine\u021bi?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Alarma este setat\u0103 pentru ora 6 diminea\u021ba, a\u0219a c\u0103 merge\u021bi la culcare \u00eenainte de ora 22 \u0219i vre\u021bi s\u0103-i asigura\u021bi organismului un somn de opt ore. Dar dezam\u0103girea apare atunci c\u00e2nd vine miezul nop\u021bii, iar voi v\u0103 uita\u021bi pe tavan. \u00cen cele din urm\u0103 ave\u021bi noroc \u0219i adormi\u021bi de epuizare. C\u00e2teva ore mai t\u00e2rziu, \u00eens\u0103, alarma se declan\u0219eaz\u0103 \u0219i deschide\u021bi ochii obosi\u021bi \u0219i cu o stare de frustrare. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problemele legate de somn pot avea diverse cauze. \u00cen articolul de ast\u0103zi v\u0103 vom prezenta c\u00e2teva sfaturi care v\u0103 vor ajuta&nbsp;<strong>s\u0103 crea\u021bi condi\u021biile ideale pentru un somn lini\u0219tit.&nbsp;<\/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\"><span class=\"ez-toc-section\" id=\"De_ce_este_somnul_atat_de_important\"><\/span>De ce este somnul at\u00e2t de important?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul reprezint\u0103 una dintre func\u021biile esen\u021biale care sus\u021bine bun\u0103starea organismului. Majoritatea adul\u021bilor ar trebui s\u0103 respecte cele <strong>7 &#8211; 9<\/strong> <strong>ore de somn recomandate \u00een fiecare noapte.<\/strong> Dac\u0103 pe termen lung <span style=\"color:#ff6600\" class=\"tadv-color\"><a href=\"https:\/\/gymbeam.ro\/blog\/ce-se-intampla-cu-organismul-cand-nu-dormiti-suficient\/\" class=\"ek-link\">am dormi mai pu\u021bin dec\u00e2t avem nevoie<\/a>,<\/span> organismul nu ar fi capabil s\u0103 \u00eendeplineasc\u0103 \u00een mod corespunz\u0103tor toate func\u021biile comportamentale \u0219i cognitive. Acest lucru se poate manifesta, de exemplu, prin <strong>pierderea puterii de concentrare sau amnezie, reac\u021bii \u00eent\u00e2rziate sau<\/strong> <strong>schimb\u0103ri de dispozi\u021bie.<\/strong> \u0218i cu siguran\u021b\u0103 nu v\u0103 dori\u021bi s\u0103 experimenta\u021bi nimic din toate astea \u00een zilele lucr\u0103toare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dormi\u021bi pu\u021bin, \u0219i activitatea sexual\u0103 poate avea de suferit din cauza unei posibile sc\u0103deri a nivelului de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/10-simptome-ale-deficitului-de-testosteron-care-sunt-cauzele-si-cum-se-poate-trata\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">testosteron<\/a>, care este asociat\u0103 cu sc\u0103derea libidoului. Cu toate acestea, risca\u021bi s\u0103 ave\u021bi <strong>poft\u0103 de m\u00e2ncare mai mare \u0219i s\u0103 nu sim\u021bi\u021bi senza\u021bia de sa\u021bietate dup\u0103 ce a\u021bi terminat de m\u00e2ncat<\/strong>. \u00cen plus, somnul are o <strong>influen\u021b\u0103 mare asupra hormonilor de sa\u021bietate \u0219i foame (leptin\u0103 \u0219i grelin\u0103).<\/strong> Prin urmare, dac\u0103 \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi, cu siguran\u021b\u0103 nu ar trebui s\u0103-i subestima\u021bi importan\u021ba. <span style=\"color: #ff6600\">[1\u20135]<\/span><\/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, pe termen lung, lipsa somnului poate avea efecte mult mai grave asupra s\u0103n\u0103t\u0103\u021bii. De exemplu, a fost asociat\u0103 cu un risc mai mare de a dezvolta <strong>boli cronice<\/strong> precum obezitatea, diabetul de tip 2, bolile de inim\u0103 sau problemele de <strong>s\u0103n\u0103tate psihic\u0103.<\/strong> Dac\u0103 face\u021bi parte dintre persoanele care pot adormi oriunde \u0219i oric\u00e2nd, acest lucru poate fi un avantaj \u00een acest sens. Exist\u0103 \u00eens\u0103 \u0219i persoane care efectiv se chinuie s\u0103 adoarm\u0103 \u00een fiecare sear\u0103. Merg \u00een pat devreme, \u00ee\u0219i doresc s\u0103 s\u0103 adoarm\u0103, \u0219tiu c\u0103 trebuie s\u0103 se str\u0103duiasc\u0103 din greu pentru a se sim\u021bi odihni\u021bi \u0219i <strong>tot<\/strong> <strong>nu reu\u0219esc<\/strong>. Dac\u0103 nu sunte\u021bi suficient de noroco\u0219i s\u0103 face\u021bi parte din aceast\u0103 categorie, avem c\u00e2teva sfaturi care <strong>v\u0103 pot ajuta s\u0103 adormi\u021bi \u0219i s\u0103 v\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi calitatea somnului<\/strong>. <span style=\"color: #ff6600\">[1]<\/span><\/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\/2021\/06\/iStock-1182205083-1124x749.jpg\" alt=\"De ce este somnul at\u00e2t de important pentru noi?\" class=\"wp-image-263800\" style=\"width:843px;height:562px\" title=\"De ce este somnul at\u00e2t de important pentru noi?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-2048x1365.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\"><span class=\"ez-toc-section\" id=\"10_sfaturi_pentru_un_somn_mai_calitativ\"><\/span>10 sfaturi pentru un somn mai calitativ<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toat\u0103 lumea are propriile sfaturi pentru un somn mai bun. Unii nu fac un du\u0219 fierbinte, al\u021bii nu adorm dec\u00e2t dac\u0103 stau \u00eentin\u0219i pe o parte, pe \u00eentuneric bezn\u0103. Mai jos avem pentru voi c\u00e2teva&nbsp;<strong>sfaturi simple,&nbsp;<\/strong>care pot avea un impact uria\u0219 asupra calit\u0103\u021bii somnului. S\u0103 trecem la treab\u0103!<\/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=\"1_Creati_conditiile_ideale_de_dormit\"><\/span>1. Crea\u021bi condi\u021biile ideale de dormit<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Subestimarea nu reprezint\u0103 baza succesului. Pentru a trece un examen la \u0219coal\u0103, trebuie s\u0103 \u00eenv\u0103\u021ba\u021bi. Dac\u0103 dori\u021bi s\u0103 ob\u021bine\u021bi performan\u021be maxime \u00een timpul antrenamentelor, trebuie s\u0103 v\u0103 \u00eenc\u0103lzi\u021bi. Cam la fel ar trebui s\u0103 v\u0103 concentra\u021bi \u0219i asupra preg\u0103tirii pentru un somn de calitate. Nu v\u0103 face\u021bi griji, nimeni nu v\u0103 cere s\u0103 p\u0103zi\u021bi camera de energie negativ\u0103, s\u0103 a\u0219eza\u021bi talismane pentru vise deasupra patului \u0219i s\u0103 pune\u021bi c\u00e2te o piatr\u0103 cu puteri calmante \u00een fiecare col\u021b. Concentra\u021bi-v\u0103 pe pa\u0219ii simpli, deoarece ace\u0219tia v\u0103 pot ajuta cu adev\u0103rat.<\/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>Aerisi\u021bi&nbsp;<\/strong>dormitorul, astfel \u00eenc\u00e2t s\u0103 circule aer proasp\u0103t.<\/li>\n\n\n\n<li>\u00cen dormitor trebuie s\u0103 fie o&nbsp;<strong>temperatur\u0103 constant\u0103 de 15 &#8211; 18\u00b0C.&nbsp;<\/strong><\/li>\n\n\n\n<li><strong>Aerisi\u021bi lenjeria de pat.&nbsp;<\/strong>Vara pute\u021bi s\u0103 l\u0103sa\u021bi p\u0103turile toat\u0103 ziua la soare.<\/li>\n\n\n\n<li>Nu folosi\u021bi&nbsp;<strong>o saltea prea groas\u0103 sau prea sub\u021bire.&nbsp;<\/strong><\/li>\n\n\n\n<li>Cump\u0103ra\u021bi&nbsp;<strong>o saltea de calitate sau o pern\u0103 ortopedic\u0103. <\/strong>Dac\u0103 v\u0103 place s\u0103 dormi\u021bi pe o parte, personal v\u0103 recomand o&nbsp;<strong>pern\u0103 special\u0103 lung\u0103&nbsp;<\/strong>(o pute\u021bi g\u0103si \u0219i sub denumirea de Husband Pillow).<\/li>\n\n\n\n<li>Trage\u021bi jaluzelele sau perdelele, astfel \u00eenc\u00e2t \u00een&nbsp;<strong>camer\u0103 s\u0103 fie \u00eentuneric.&nbsp;<\/strong>Dac\u0103 soarele se \u00eenc\u0103p\u0103\u021b\u00e2neaz\u0103 s\u0103 v\u0103 trezeasc\u0103 diminea\u021ba, \u00eencerca\u021bi s\u0103 dormi\u021bi cu o masc\u0103 pe fa\u021b\u0103.<\/li>\n\n\n\n<li><strong>Adormi\u021bi \u0219i dormi\u021bi \u00een lini\u0219te.&nbsp;<\/strong>Spre exemplu, dac\u0103 locui\u021bi l\u00e2ng\u0103 un drum aglomerat, l\u00e2ng\u0103 o gar\u0103, sau obi\u0219nui\u021bi s\u0103 dormi\u021bi ziua dup\u0103 o tur\u0103 de noapte, \u00eencerca\u021bi dopurile de urechi.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-1124x632.jpg\" alt=\"Crea\u021bi condi\u021bii ideale de dormit\" class=\"wp-image-263814\" style=\"width:843px;height:474px\" title=\"Crea\u021bi condi\u021bii ideale de dormit\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Evitati_cafeina_la_pranz\"><\/span>2. Evita\u021bi cafeina la pr\u00e2nz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>La ora 18.00 termina\u021bi de b\u0103ut a cincea cafea, iar la ora 22.00 v\u0103 \u00eentreba\u021bi de ce nu pute\u021bi dormi? Dac\u0103 sunte\u021bi mai sensibili la cafein\u0103 \u0219i adormi\u021bi greu, trebuie s\u0103 fi\u021bi foarte aten\u021bi la aportul de cafein\u0103. Este&nbsp;<strong>cel mai popular stimulent&nbsp;<\/strong>din lume \u0219i func\u021bioneaz\u0103 dup\u0103 un principiu simplu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organismul func\u021bioneaz\u0103 dup\u0103 un ciclu care dureaz\u0103 24 de ore. Din momentul \u00een care ne trezim, <strong>nivelul de adenozin\u0103 cre\u0219te<\/strong> pe tot parcursul zilei. O putem considera ca la un fel de barometru care monitorizeaz\u0103 de c\u00e2t timp ne-am trezit. <strong>Cu c\u00e2t nivelul este mai ridicat<\/strong>, <strong>cu at\u00e2t ne dorim s\u0103<\/strong> <strong>dormim mai mult.<\/strong> Atunci c\u00e2nd adenozina se ata\u0219eaz\u0103 de receptorii s\u0103i, \u00eencepem s\u0103 adormim. Iar asta ne aduce \u00eenapoi la rolul cafeinei. Aceasta se poate ata\u0219a la receptori \u00een locul adenozinei, bloc\u00e2ndu-i ac\u021biunea, ceea ce ne face s\u0103 ne sim\u021bim aler\u021bi \u0219i fresh.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cea mai ridicat\u0103 concentra\u021bie de <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cafein\u0103<\/a> din organism se resimte la circa 30-45 de minute dup\u0103 consumul de cafea, care este util\u0103 \u00een timpul unei zile aglomerate. \u00cen cazul <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/cafeina-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimentelor<\/a><\/span>, efectul apare mai t\u00e2rziu, de obicei dup\u0103 60 &#8211; 75 minute. Cu toate acestea, problema este c\u0103 poate dura p\u00e2n\u0103 la <strong>\u0219ase, sau chiar p\u00e2n\u0103 la zece ore pentru ca femeile \u00eens\u0103rcinate s\u0103 elimine cafeina din organism<\/strong>. Cu toate acestea, fiecare persoan\u0103 este unic\u0103 \u0219i, pe baza prezen\u021bei anumitor gene, <strong>reac\u021bion\u0103m diferit la cafein\u0103.<\/strong> Acest lucru trebuie luat \u00een considerare \u00eenainte de a v\u0103 bucura de cafeaua de dup\u0103-amiaz\u0103.<span style=\"color: #ff6600\">[6] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cens\u0103 cafeaua nu este singura surs\u0103 de cafein\u0103. Acest stimulent poate fi <strong>g\u0103sit \u00een ceaiuri, b\u0103uturi energizante, precum \u0219i \u00een bine-cunoscutele<span style=\"color: #ff6600\"> <a aria-label=\"arz\u0103toare de gr\u0103simi (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/arzator-de-grasime\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">arz\u0103toare de gr\u0103simi<\/a><\/span> \u0219i<span style=\"color: #ff6600\"> <\/span><a href=\"https:\/\/gymbeam.ro\/anabolizanti-si-stimulente\" target=\"_blank\" aria-label=\"stimulente de pre-antrenament. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">stimulente de pre-antrenament<\/span>.<\/a><\/strong> Dac\u0103 face\u021bi exerci\u021bii seara, nu este o idee bun\u0103 s\u0103 opta\u021bi pentru kickers sau alte produse care nu con\u021bin stimulen\u021bi, astfel \u00eenc\u00e2t consumul acestora s\u0103 nu v\u0103 afecteze calitatea somnului.<\/p>\n\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\"><span class=\"ez-toc-section\" id=\"3_Nu_consumati_alcool\"><\/span>3. Nu consuma\u021bi alcool<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consuma\u021bi un pahar de vin \u00eenainte de culcare, fiindc\u0103 v\u0103 ajut\u0103 s\u0103 adormi\u021bi mai repede? Gre\u0219i\u021bi. <strong>Poate c\u0103 a<\/strong><b>lcoolul ne ajut\u0103 s\u0103 ne relax\u0103m<\/b> \u0219i accelereaz\u0103 procesul de adormire, \u00eens\u0103, din p\u0103cate, s-a dovedit \u0219tiin\u021bific c\u0103 <strong>perturb\u0103 somnul, hormonii <\/strong>precum melatonina \u0219i ritmul circadian natural. Dac\u0103 dori\u021bi s\u0103 v\u0103 dezvolta\u021bi masa muscularp, nu ve\u021bi fi ferici\u021bi s\u0103 afla\u021bi c\u0103 alcoolul <span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-imbunatatiti-somnul-si-cum-acesta-influenteaza-sanatatea-si-cresterea-masei-musculare\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">reduce produc\u021bia pe timp de noapte a hormonului de cre\u0219tere HGH<\/a><\/span>, fapt ce v\u0103 poate \u00eempiedica eforturile de la sal\u0103. <span style=\"color: #ff6600\">[7-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chiar dac\u0103 alcoolul v\u0103 poate ajuta s\u0103 adormi\u021bi, \u00een cele din urm\u0103, <strong>calitatea somnului nu va fi la fel de<\/strong> <strong>bun\u0103<\/strong> ca atunci c\u00e2nd nu consuma\u021bi alcool. De asemenea, re\u021bine\u021bi c\u0103 este un <strong>diuretic<\/strong>. Dac\u0103 \u00eempreun\u0103 cu prietenii consuma\u021bi cinci beri seara la un eveniment sportiv, noaptea s-ar putea s\u0103 v\u0103 trezi\u021bi pentru a merge la toalet\u0103. Dac\u0103 dori\u021bi s\u0103 dormi\u021bi ca un bebelu\u0219, v\u0103 recomand\u0103m ca <strong>seara s\u0103 \u00eenlocui\u021bi alcoolul cu, de exemplu, ceai de roini\u021b\u0103 sau de lavand\u0103 ,care pot avea efecte calmante.<\/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=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-1124x750.jpg\" alt=\"Efectele alcoolului asupra somnului\" class=\"wp-image-263828\" style=\"width:843px;height:563px\" title=\"Efectele alcoolului asupra somnului\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nu_mancati_mancaruri_grele\"><\/span>4. Nu m\u00e2nca\u021bi m\u00e2nc\u0103ruri grele<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A\u021bi m\u00e2ncat vreodat\u0103 prea multe pr\u0103jituri, sandwichuri, negrese, chipsuri, tartine sau alte bun\u0103t\u0103\u021bi la o petrecere care a avut loc dup\u0103-amiaza, <strong>dup\u0103 care seara v-a\u021bi sim\u021bit plini \u0219i nu a\u021bi mai func\u021bionat cum trebuie? <\/strong>Dac\u0103 m\u00e2nca\u021bi \u00een exces, nu doar c\u0103 ve\u021bi adormi greu, \u00eens\u0103 calitatea <strong>somnului va fi slab\u0103.<\/strong>&nbsp;&nbsp;<span style=\"color: #ff6600\">[10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cencerca\u021bi s\u0103 respecta\u021bi principiile generale ale unei alimenta\u021bii s\u0103n\u0103toase. Preg\u0103ti\u021bi o por\u021bie potrivit\u0103 pentru cin\u0103,<strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-inseamna-o-dieta-sanatoasa-si-cum-sa-invatati-sa-mancati-sanatos\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"> care s\u0103 v\u0103 sature, dar s\u0103 nu v\u0103 supra\u00eencarce stomacul.<\/a><\/strong> Dup\u0103 ce a\u021bi terminat, ar trebui s\u0103 v\u0103 sim\u021bi\u021bi circa 80% s\u0103tui. \u00cencerca\u021bi s\u0103 vede\u021bi dac\u0103 adormi\u021bi mai bine dup\u0103 ce a\u021bi consumat mai mul\u021bi sau mai pu\u021bini carbohidra\u021bi, dup\u0103 care regla\u021bi distribu\u021bia macronutrien\u021bilor pe parcursul zilei. \u00cen acest sens, fiecare persoan\u0103 este diferit\u0103 \u0219i, prin urmare, cel mai bine este s\u0103 <strong>\u00eencerca\u021bi ceea ce vi se potrive\u0219te.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 v\u0103 teme\u021bi s\u0103 consuma\u021bi carbohidra\u021bi seara fiindc\u0103 v\u0103 este team\u0103 s\u0103 nu v\u0103 \u00eengr\u0103\u0219a\u021bi, nu trebuie s\u0103 rata\u021bi articolul <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.ro\/blog\/15-mituri-nutritionale-despre-alimentatie-care-o-sa-va-surprinda\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 mituri nutri\u021bionale despre alimenta\u021bie care o s\u0103 v\u0103 surprind\u0103<\/a><\/span><\/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\"><span class=\"ez-toc-section\" id=\"5_Incercati_suplimente_alimentare_pentru_somn\"><\/span>5. \u00cencerca\u021bi suplimente alimentare pentru somn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O alt\u0103 modalitate care s\u0103 v\u0103 ajute s\u0103 ave\u021bi un somn mai bun este s\u0103 include\u021bi suplimente pe baz\u0103 de plante, pe care deseori le pute\u021bi g\u0103si \u0219i sub form\u0103 de&nbsp;<span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplimente concentrate<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ce merit\u0103 \u00eencercat?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\"Melatonina (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\">Melatonina<\/a><\/strong><\/span> &#8211; este denumit\u0103 deseori \u0219i <strong>hormonul<\/strong> <strong>somnului<\/strong> \u0219i are o func\u021bie important\u0103 \u00een organism. Semnaleaz\u0103 organismului c\u0103 este timpul pentru culcare. Acest supliment este foarte popular, de exemplu, pentru persoanele care sufer\u0103 de jet lag atunci c\u00e2nd c\u0103l\u0103toresc, deoarece ajut\u0103 la reducerea timpului necesar adormirii. <strong>\u00cencepe\u021bi cu 500 mcg, dar cre\u0219te\u021bi treptat la 5 mg.<\/strong>&nbsp;<span style=\"color: #ff6600\">[6] [12] [13]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Magneziu<\/a><\/strong><\/span> &#8211; un mineral a c\u0103rui deficit este legat de calitatea somnului. Nivelul s\u0103u sc\u0103zut este mai probabil s\u0103 apar\u0103 la sportivii care pierd magneziu prin transpira\u021bie \u0219i la persoanele care m\u0103n\u00e2nc\u0103 pu\u021bine alimente cu magneziu. Nu are efecte sedative, deci nu trebuie s\u0103 v\u0103 face\u021bi griji c\u0103 nu ve\u021bi adormi. <strong>Doza standard de magneziu este de 200 mg, dar pute\u021bi lua p\u00e2n\u0103 la 400 mg<\/strong>.<span style=\"color: #ff6600\">&nbsp;[13] [15]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/glicina-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Glicin\u0103<\/a><\/strong><\/span> &#8211; un aminoacid esen\u021bial a c\u0103rui nivel poate cre\u0219te senza\u021bia de odihn\u0103 dup\u0103 ce v-a\u021bi trezit, conform studiilor. <strong>Sunt recomandate 3 g cu o jum\u0103tate de or\u0103 \u00eenainte de somn.<\/strong><span style=\"color: #ff6600\">&nbsp;[13-14]<\/span><\/li>\n\n\n\n<li><strong>Lavanda<\/strong> &#8211; o planta asociat\u0103 cu efecte calmante. V\u0103 ajut\u0103 s\u0103 v\u0103 relaxa\u021bi, s\u0103 adormi\u021bi mai repede \u0219i s\u0103 v\u0103 bucura\u021bi de un somn mai calitativ. O pute\u021bi \u00eencerca sub form\u0103 de ulei ca aromaterapie, de suplimente sau ceai. <strong>Pentru suplimentele care con\u021bin 25-46% linalol, cantitatea recomandat\u0103 este de 80 &#8211; 160 mg<\/strong>. <span style=\"color: #ff6600\">&nbsp;[13] [16]<\/span><\/li>\n\n\n\n<li><span style=\"color: #ff6600\"><strong><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\">Valerian\u0103<\/a><\/strong><\/span> &#8211; una dintre cele mai studiate plante c\u00e2nd vine vorba de somn. La fel ca \u0219i glicina, se crede c\u0103 influen\u021beaz\u0103 sentimentul de odihn\u0103 de dup\u0103 trezire. <strong>De obicei se admnistreaz\u0103 o doz\u0103 de 450 mg de acid valeric cu 0,8 &#8211; 1% acid valeric, cu o jum\u0103tate de or\u0103 \u00eenainte de somn<\/strong>.<strong>&nbsp;<\/strong><span style=\"color: #ff6600\">[22]<\/span><\/li>\n\n\n\n<li><strong>Roini\u021ba<\/strong> medicinal\u0103- o plant\u0103 cu efecte sedative, care are efect de calmare a organismului \u0219i reduce anxietatea. Prin urmare, este recomandat\u0103 deseori \u00een problemele cu somnul. O pute\u021bi \u00eencerca sub form\u0103 de ceaiuri sau suplimente alimentare. <strong>De obicei, se ia o doz\u0103 de 600 mg cu o jum\u0103tate de or\u0103 \u00eenainte de culcare.<\/strong>&nbsp;<span style=\"color: #ff6600\">[21]<\/span><\/li>\n\n\n\n<li><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><\/strong> &#8211; ac\u021bioneaz\u0103 ca un neurotransmi\u021b\u0103tor \u00een sistemul central nervos. Ajut\u0103 la reducerea nivelului de stres resim\u021bit \u0219i v\u0103 ajut\u0103 astfel s\u0103 adormi\u021bi mai u\u0219or. <strong>De obicei se ia o doz\u0103 de 3000-5000 mg.<\/strong>&nbsp;<span style=\"color: #ff6600\">[23]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"791\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-1124x791.jpg\" alt=\"Suplimente alimentare care promoveaz\u0103 somnul\" class=\"wp-image-263842\" style=\"width:843px;height:593px\" title=\"Suplimente alimentare care promoveaz\u0103 somnul\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-1124x791.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-400x282.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-1536x1081.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-2048x1442.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nu_va_antrenati_seara\"><\/span>6. Nu v\u0103 antrena\u021bi seara<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>O activitate sportiv\u0103 regulat\u0103 v\u0103 poate \u00eembun\u0103t\u0103\u021bi calitatea somnului.<\/strong> Cu toate acestea, dac\u0103 v\u0103 antrena\u021bi seara \u0219i v\u0103 suplimenta\u021bi performan\u021ba cu un stimulent de pre-antrenament sau un arz\u0103tor de gr\u0103simi ce con\u021bine <strong>cafein\u0103,<\/strong> acesta poate avea efectul exact opus asupra somnului. Motiv pentru care v\u0103 recomand\u0103m ca seara s\u0103 lua\u021bi exclusiv <strong>suplimente<\/strong> <strong>decofeinizate<\/strong>. \u00cen plus, activitatea fizic\u0103 cre\u0219te temporar temperatura corpului, ceea ce poate face ca persoanele sensibile s\u0103 adoarm\u0103 mai greu. <span style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu sunte\u021bi siguri dac\u0103 aceast\u0103 problem\u0103 se aplic\u0103 \u0219i \u00een cazul vostru? Atunci nu este nimic mai u\u0219or dec\u00e2t s\u0103 \u021bine\u021bi pentru o vreme un jurnal, unde <strong>ve\u021bi nota c\u00e2nd v-a\u021bi antrenat \u0219i cum a\u021bi adormit.<\/strong> Dac\u0103 descoperi\u021bi c\u0103 nu pute\u021bi dormi dup\u0103 o activitate sportiv\u0103, ar fi ideal s\u0103 v\u0103 antrena\u021bi diminea\u021ba. \u00cen ultim\u0103 instan\u021b\u0103, ar fi indicat s\u0103 <strong>\u00eenceta\u021bi un antrenament intens cu cel pu\u021bin trei ore \u00eenainte s\u0103 merge\u021bi la somn. <\/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\"><span class=\"ez-toc-section\" id=\"7_Mergeti_la_culcare_la_aceiasi_ora_in_fiecare_zi\"><\/span>7. Merge\u021bi la culcare la aceia\u0219i or\u0103 \u00een fiecare zi <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 cum am men\u021bionat mai sus, organismul este un sistem sofisticat care <strong>func\u021bioneaz\u0103 pe baza unor ritmuri circadiene de aproximativ 24 de ore<\/strong>. \u00cens\u0103 acestea difer\u0103 de la persoan\u0103 la persoan\u0103. Unele persoane se num\u0103r\u0103 printre a\u0219a-numitele <strong>p\u0103s\u0103ri de diminea\u021b\u0103<\/strong>, deoarece se simt mai confortabil s\u0103 se trezeasc\u0103 devreme \u0219i s\u0103 adoarm\u0103 mai devreme. Pe de alt\u0103 parte, alte persoane sunt <strong>bufni\u021be de noapte,<\/strong> prefer\u00e2nd s\u0103 stea p\u00e2n\u0103 mai t\u00e2rziu \u0219i s\u0103 se trezeasc\u0103 mai t\u00e2rziu. \u0218i mai exist\u0103 \u0219i un alt grup de persoane care nu are o o anumit\u0103 preferin\u021b\u0103 c\u00e2nd vine vorba de somn sau trezit.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indiferent de categoria din care face\u021bi parte, \u00eencerca\u021bi s\u0103 ave\u021bi o r<strong>utin\u0103 c\u00e2t mai ordonat\u0103 cu putin\u021b\u0103<\/strong>. Desigur, dac\u0103 sunte\u021bi o asistent\u0103 care alterneaz\u0103 \u00eentre schimburi de zi \u0219i de noapte, nu este chiar at\u00e2t de simplu. Cu toate acestea, exist\u0103 multe persoane care ar putea avea o rutin\u0103 regulat\u0103 \u0219i totu\u0219i o \u00eentrerup \u00een mod voluntar.<strong> Dac\u0103 merge\u021bi la culcare \u0219i v\u0103 trezi\u021bi la anumite ore,<\/strong> <strong>organismul vostru se va obi\u0219nui.<\/strong> Dup\u0103 care, pe m\u0103sur\u0103 ce aceast\u0103 or\u0103 se apropie, ve\u021bi \u00eencepe s\u0103 v\u0103 sim\u021bi\u021bi obosi\u021bi \u0219i ve\u021bi adormi mai u\u0219or. Aceast\u0103 regularitate v\u0103 va face s\u0103 v\u0103 trezi\u021bi mai u\u0219or diminea\u021ba. Dac\u0103 v\u0103 seta\u021bi alarma pentru ora 6a m \u00een mod regulat, organismul vostru se va obi\u0219nui s\u0103 se trezeasc\u0103 \u0219i este posibil s\u0103 \u00eenceap\u0103 <strong>s\u0103 se trezeasc\u0103 singur la acea or\u0103<\/strong>. \u00cencerca\u021bi s\u0103 men\u021bine\u021bi aceast\u0103 rutin\u0103 \u0219i \u00een weekend, astfel \u00eenc\u00e2t s\u0103 nu v\u0103 \u00eentrerupe\u021bi rutina de a petrece toat\u0103 noaptea \u0219i apoi s\u0103 sta\u021bi \u00een pat toat\u0103 duminica. \u00cen cele din urm\u0103 ar fi destul de d\u0103un\u0103tor.<\/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\/2021\/06\/iStock-848672460-1124x749.jpg\" alt=\"Forma\u021bi-v\u0103 o rutin\u0103 de somn\" class=\"wp-image-263856\" style=\"width:843px;height:562px\" title=\"Forma\u021bi-v\u0103 o rutin\u0103 de somn\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Inlocuiti_telefonul_cu_o_carte\"><\/span>8. \u00cenlocui\u021bi telefonul cu o carte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi setat telefonul pe modul nocturn \u0219i v\u0103 \u00eentreba\u021bi cum a\u021bi intrat \u00een contact cu lumina albastr\u0103? Poate c\u0103 nici nu v\u0103 da\u021bi seama unde o \u00eent\u00e2lni\u021bi. \u00cen afar\u0103 de telefoane, se ascunde \u0219i pe t<strong>ablete, computere sau ecrane TV.<\/strong> Exist\u0103 mai multe moduri de a o evita. Pentru un procent mare dintre acestea, exist\u0103 posibilitatea de <strong>a diminua aceast\u0103 radia\u021bie dup\u0103 o anumit\u0103 or\u0103.<\/strong> De asemenea, pute\u021bi \u00eencerca s\u0103 folosi\u021bi <strong>ochelari, care ar trebui s\u0103 blocheze \u00eentr-o anumit\u0103 m\u0103sur\u0103 lumina albastr\u0103<\/strong>. Cel mai bun mod de a evita aceast\u0103 lumin\u0103 este s\u0103 renun\u021ba\u021bi la astfel de electronice seara \u0219i s\u0103 v\u0103 dedica\u021bi timp altor activit\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span style=\"color: #ff6600\"><span style=\"color:#666666\" class=\"tadv-color\">Ce a\u021bi zice dac\u0103 <strong>a\u021bi profita de aceast\u0103 ocazie \u0219i s\u0103 citi\u021bi o carte sau o revist\u0103, s\u0103 asculta\u021bi <a href=\"https:\/\/gymbeam.ro\/blog\/top-17-podcast-uri-despre-fitness-antrenamente-si-alimentatie-sanatoasa\/\" target=\"_blank\" aria-label=\"podcasturi (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcasturi<\/a> sau s\u0103 v\u0103 nota\u021bi g\u00e2ndurile.<\/strong> Este posibil ca aceast\u0103 schimbare s\u0103 aibe un efect pozitiv asupra calit\u0103\u021bii somnului, dar poate func\u021biona \u0219i sub form\u0103 de <strong>cur\u0103\u021bare mental\u0103. <\/strong>Spre exemplu, dac\u0103 face\u021bi din citit un ritual de sear\u0103, corpul vostru se va obi\u0219nui cu asta iar cu timpul, dup\u0103 ce ve\u021bi citi c\u00e2teva pagini, ve\u021bi vrea automat s\u0103 dormi\u021bi.<\/span> [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\"><span class=\"ez-toc-section\" id=\"9_Evitati_stresul_seara\"><\/span>9. Evita\u021bi stresul seara<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stresul este ceva normal \u00een via\u021ba de zi cu zi \u0219i nu credem c\u0103 vom sc\u0103pa vreodat\u0103 de el. Cu toate acestea, dac\u0103 vre\u021bi s\u0103 v\u0103 rezolva\u021bi problemele cu ajutorul somnului, <strong>cel pu\u021bin noaptea,<\/strong> <strong>\u00eencerca\u021bi s\u0103 evita\u021bi factorii declan\u0219atori de stres \u0219i situa\u021biile care v\u0103 fac s\u0103 v\u0103 sim\u021bi\u021bi r\u0103u.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0218ti\u021bi c\u0103 atunci c\u00e2nd deschide\u021bi un e-mail de la serviciu, zeci de responsabilit\u0103\u021bi noi se abat asupra voastr\u0103, iar ceea ce v\u0103 r\u0103m\u00e2ne de f\u0103cut nu v\u0103 las\u0103 s\u0103 dori\u021bi? Probabil c\u0103 oricum nu ve\u021bi putea rezolva nimic seara, ci doar o s\u0103 v\u0103 cople\u0219i\u021bi inutil mintea. <strong>L\u0103sa\u021bi sarcinile pentru diminea\u021ba urm\u0103toare,<\/strong> c\u00e2nd ve\u021bi avea mintea limpede. \u00cen egal\u0103 m\u0103sur\u0103, \u00eencerca\u021bi s\u0103 v\u0103 ocupa\u021bi \u00eenc\u0103 de la primele ore de conversa\u021biile incomode, decizii importante \u0219i alte lucruri care v-ar \u00eempov\u0103ra inutil seara. <strong>Nu trebuie s\u0103 v\u0103 face\u021bi griji dec\u00e2t pentru confortul vostru \u0219i s\u0103 ave\u021bi o minte<\/strong> <strong>calm\u0103 \u00eenainte de culcare.<\/strong> \u0218i suplimentul <strong><span style=\"color: #ff6600\"><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Pink Calm<\/a><\/span><\/strong> care con\u021bine <strong>\u0219ase extracte de plante<\/strong> v\u0103 poate ajuta.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre cum ne afecteaz\u0103 stresul \u0219i ce ajut\u0103 la reducerea acestuia, nu rata\u021bi articolul nostru <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/de-ce-este-stresul-periculos-si-cum-poate-fi-redus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">De ce este stresul periculos \u0219i cum poate fi redus?<\/a><\/strong><\/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=\"10_Relaxati-va\"><\/span>10. Relaxa\u021bi-v\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Acest punct este str\u00e2ns <strong>legat de reducerea stresului<\/strong> <strong>men\u021bionat.<\/strong> Dac\u0103 vre\u021bi s\u0103 v\u0103 sim\u021bi\u021bi relaxa\u021bi seara \u0219i s\u0103 dormi\u021bi mai bine, deseori nu este suficient doar s\u0103 <strong>elimina\u021bi factorii de stres.<\/strong> \u00cencerca\u021bi s\u0103 include\u021bi <strong>activit\u0103\u021bi de relaxare.<\/strong> De ce nu \u00eencerca\u021bi mindfulness, o baie fierbinte, un masaj de la partener sau orice altceva care s\u0103 v\u0103 calmeze? \u0218i muzica lini\u0219titoare, sunetele naturii sau frecven\u021bele de relaxare pot func\u021biona de asemenea, bine. De exemplu, \u0219i ritmurile binaurale ajut\u0103 la calmare. \u00cencerca\u021bi singuri ceea ce vi se potrive\u0219te. \u00cencerca\u021bi s\u0103 include\u021bi astfel de activit\u0103\u021bi <strong>\u00een mod regulat \u00eenainte de somn.<\/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=\"751\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-1124x751.jpg\" alt=\"Tehnici de relaxare\" class=\"wp-image-263870\" style=\"width:843px;height:563px\" title=\"Tehnici de relaxare\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_trebuie_sa_retineti\"><\/span>Ce trebuie s\u0103 re\u021bine\u021bi?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>De\u0219i pentru multe persoane somnul este un proces perfect natural,&nbsp;<strong>adormitul chiar poate fi o provocare.&nbsp;<\/strong>Dar dup\u0103 cum pute\u021bi observa, exist\u0103 mul\u021bi factori care influen\u021beaz\u0103 somnul \u0219i depinde de voi cum le aborda\u021bi. Cu toate acestea, \u00eencerca\u021bi s\u0103 aplica\u021bi sfaturile noastre \u0219i ve\u021bi vedea cum \u00een cele din urm\u0103&nbsp;<strong>somnul cel dulce va veni \u0219i v\u0103 ve\u021bi trezi \u00een mod regulat sim\u021bindu-v\u0103 odihni\u021bi.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi cum sta\u021bi cu somnul?&nbsp;<strong>V\u0103 r\u0103suci\u021bi \u00een pat cu orele, sau adormi\u021bi chiar dac\u0103 cineva taie lemne cu fier\u0103str\u0103ul l\u00e2ng\u0103 voi? <\/strong>\u00cemp\u0103rt\u0103\u0219i\u021bi-ne experien\u021ba voastr\u0103, iar dac\u0103 v-a pl\u0103cut articolul nu uita\u021bi s\u0103 da\u021bi un share \u0219i prietenilor. Poate \u00eei ve\u021bi scuti de multe nop\u021bi nedormite.<\/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\"><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\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\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>Adormi\u021bi greu \u0219i nu v\u0103 odihni\u021bi bine? \u00cen articolul de ast\u0103zi vom dezbate c\u00e2teva sfaturi simple, care v\u0103 vor ajuta s\u0103 v\u0103 bucura\u021bi de un somn bun pe timpul nop\u021bii. <\/p>\n","protected":false},"author":100,"featured_media":263893,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":11,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[7628,7334,6506,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-294100","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-sanatate","9":"tag-somn","10":"tag-suplimente-nutritive","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 adormi\u021bi repede? \u00cencerca\u021bi aceste sfaturi simple pentru un somn mai bun - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum s\u0103 adormi\u021bi repede? 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