{"id":727163,"date":"2025-06-04T11:01:20","date_gmt":"2025-06-04T09:01:20","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=727163"},"modified":"2025-06-04T11:08:33","modified_gmt":"2025-06-04T09:08:33","slug":"de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/","title":{"rendered":"De ce ne \u00eengr\u0103\u0219\u0103m c\u00e2nd nu dormim suficient \u0219i c\u00e2t de mult ar trebui s\u0103 dormim pentru a evita acest lucru?"},"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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#Cum_creste_somnul_scurt_riscul_de_supraponderalitate_si_obezitate\" title=\"Cum cre\u0219te somnul scurt riscul de supraponderalitate \u0219i obezitate?\">Cum cre\u0219te somnul scurt riscul de supraponderalitate \u0219i obezitate?<\/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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#1_Dezechilibru_hormonal\" title=\"1. Dezechilibru hormonal\">1. Dezechilibru hormonal<\/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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#2_Atunci_cand_suntem_obositi_ne_miscam_mai_putin\" title=\"2. Atunci c\u00e2nd suntem obosi\u021bi, ne mi\u0219c\u0103m mai pu\u021bin\">2. Atunci c\u00e2nd suntem obosi\u021bi, ne mi\u0219c\u0103m mai pu\u021bin<\/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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#3_Ritm_circadian_perturbat\" title=\"3. Ritm circadian perturbat\">3. Ritm circadian perturbat<\/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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#4_Cel_mai_mare_risc_este_munca_in_ture\" title=\"4. Cel mai mare risc este munca \u00een ture\">4. Cel mai mare risc este munca \u00een ture<\/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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#Cum_nu_slabiti_din_cauza_somnului_insuficient\" title=\"Cum nu sl\u0103bi\u021bi din cauza somnului insuficient?\">Cum nu sl\u0103bi\u021bi din cauza somnului insuficient?<\/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\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#Concluzie\" title=\"Concluzie\">Concluzie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>La prima vedere, leg\u0103tura dintre somn \u0219i greutatea corporal\u0103 poate p\u0103rea dificil\u0103. Cu toate acestea, to\u021bi cei care au experimentat ziua de dup\u0103 o noapte nedormit\u0103 \u0219tiu c\u0103, pe l\u00e2ng\u0103 oboseal\u0103 \u0219i starea de lene, au sim\u021bit mai mult nevoia de a m\u00e2nca. Dup\u0103 o noapte de somn prost, cel mai confortabil este s\u0103 v\u0103 cuib\u0103ri\u021bi pe canapea \u0219i s\u0103 \u00eentinde\u021bi m\u00e2na dup\u0103 gust\u0103ri. La nivel global, calitatea somnului se \u00eenr\u0103ut\u0103\u021be\u0219te. Lumina artificial\u0103 contribuie la acest lucru, la fel ca \u0219i <a href=\"https:\/\/gymbeam.ro\/blog\/cum-ne-afecteaza-scrolling-ul-interminabil-pe-paginile-de-socializare\/\" target=\"_blank\" rel=\"noreferrer noopener\">statul constant \u00een fa\u021ba ecranelor.<\/a> Nu este de mirare, a\u0219adar, c\u0103 tot mai multe persoane cu o calitate slab\u0103 a somnului devin supraponderale sau obeze.      <\/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-h2\"><span class=\"ez-toc-section\" id=\"Cum_creste_somnul_scurt_riscul_de_supraponderalitate_si_obezitate\"><\/span>Cum cre\u0219te somnul scurt riscul de supraponderalitate \u0219i obezitate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Conteaz\u0103 enorm dac\u0103 dormim prost o singur\u0103 dat\u0103 sau dormim prost \u00een mod regulat. O zi de privare acut\u0103 de somn nu trebuie s\u0103 \u00eensemne neap\u0103rat un dezastru. Ceea ce este mai r\u0103u este <strong>privarea cronic\u0103 de somn<\/strong>. Persoanele al c\u0103ror somn este insuficient \u0219i, prin urmare, \u00een mod regulat, <strong>mai pu\u021bin de 6-7 or<\/strong>e, sunt mai predispuse s\u0103 se \u00eengra\u0219e. Avem dovezi \u00een acest sens din numeroase studii care arat\u0103 c\u0103 <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-imc\/\" target=\"_blank\" rel=\"noreferrer noopener\">IMC<\/a>-ul<a href=\"https:\/\/gymbeam.ro\/blog\/ce-este-un-calculator-imc-si-ofera-oare-date-precise\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a> <strong> <\/strong>persoanelor care <strong>dorm pu\u021bin este mai mare<\/strong> dec\u00e2t <a href=\"https:\/\/gymbeam.ro\/blog\/calculator-imc\/\" target=\"_blank\" rel=\"noreferrer noopener\">IMC<\/a>-ul persoanelor care dorm \u00een mod regulat cel pu\u021bin 8 ore <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O meta-analiz\u0103 din 2017, publicat\u0103 \u00een European Journal of Clinical Nutrition (EJCN), a ar\u0103tat c\u0103 persoanele cu privare de somn <strong>consum\u0103, \u00een medie, cu 385 kcal mai mult pe zi <\/strong> dec\u00e2t persoanele cu un somn normal <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>. De ce se \u00eent\u00e2mpl\u0103 asta? R\u0103spunsul se g\u0103se\u0219te \u00een <strong>schimb\u0103rile hormonale<\/strong> care apar atunci c\u00e2nd organismul are nevoie de mai mult\u0103 odihn\u0103 dec\u00e2t i s-a oferit. Aceste schimb\u0103ri hormonale for\u021beaz\u0103 creierul obosit s\u0103 caute mai mult\u0103 hran\u0103 dec\u00e2t este necesar. \u00cen cazul priv\u0103rii cronice de somn, aceast\u0103 <strong>supraalimentare <\/strong> se va reflecta \u0219i \u00een greutatea corporal\u0103.     <\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg\" alt=\"Cum cre\u0219te somnul scurt riscul de supraponderalitate \u0219i obezitate?\" class=\"wp-image-726119\" title=\"Cum cre\u0219te somnul scurt riscul de supraponderalitate \u0219i obezitate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dezechilibru_hormonal\"><\/span>1. Dezechilibru hormonal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormonii cei mai perturba\u021bi din cauza lipsei de somn sunt tocmai cei care ne spun despre foame \u0219i sa\u021bietate.<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><strong>Grelina este hormonul responsabil pentru senza\u021bia de foame.<\/strong> Acesta func\u021bioneaz\u0103 foarte simplu &#8211; <strong>cu c\u00e2t avem mai mult, cu at\u00e2t ne este mai foame<\/strong>. Dac\u0103 avem <strong>mai pu\u021bin<\/strong>, <strong>nu ne este foame<\/strong>. Dac\u0103 dormim prost sau insuficient, nivelurile noastre de grelin\u0103 sunt \u00een mod natural mai mari. De aceea suntem mai \u00eenfometa\u021bi dup\u0103 privarea de somn <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>.<\/li>\n\n\n\n<li>La polul opus se afl\u0103 <strong>leptina, hormonul sa\u021biet\u0103\u021bii<\/strong>. Aceasta este produs\u0103 de \u021besutul adipos \u0219i semnaleaz\u0103 creierului c\u00e2nd <strong>ar trebui s\u0103 m\u00e2nc\u0103m mai mult \u0219i c\u00e2nd ne-am s\u0103turat<\/strong>. De asemenea, \u0219i aceasta func\u021bioneaz\u0103 simplu &#8211; nivelurile ridicate semnaleaz\u0103 sa\u021bietate, iar nivelurile sc\u0103zute ne fac s\u0103 m\u00e2nc\u0103m mai mult. Dereglarea sa este tipic\u0103 la persoanele obeze, la care senza\u021bia de sa\u021bietate apare mai t\u00e2rziu. De asemenea, acestea prezint\u0103 riscul de <strong>rezisten\u021b\u0103 la leptin\u0103<\/strong>, \u00een care creierul nu r\u0103spunde corespunz\u0103tor la semnalele organismului \u0219i le <strong>\u201efor\u021beaz\u0103\u201d s\u0103 consume mult mai mult dec\u00e2t este necesar<\/strong>. \u00cen cazul priv\u0103rii de somn, nivelurile acesteia sunt mai sc\u0103zute, semnal\u00e2nd creierului s\u0103 m\u0103n\u00e2nce mai mult <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>.     <\/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=\"44254,44248,41284,33496,74590,80188,48604,86272,8805\" ><\/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<p>Privarea de somn este \u00eenso\u021bit\u0103 \u0219i de un <strong>sistem nervos simpatic <\/strong> mai activ, cel responsabil pentru <strong>r\u0103spunsul la stres<\/strong>. Rezultatul este un nivel mai ridicat de <strong>cortizol<\/strong>, care, printre altele, ajut\u0103 la <strong>stocarea gr\u0103similor<\/strong>. \u00cempreun\u0103 cu sensibilitatea sc\u0103zut\u0103 la <strong>insulin\u0103<\/strong>, caloriile pe care le inger\u0103m sunt depozitate mai u\u0219or acolo unde nu ne dorim <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4, 5]<\/mark><\/sup>.   <\/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-h3\">Rezultatul este c\u0103 echilibrul este perturbat:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>mai mult\u0103 grelin\u0103 <\/strong>&#8211; ne spune c\u0103 ne este mai foame<\/li>\n\n\n\n<li><strong>mai pu\u021bin\u0103 leptin\u0103 <\/strong>&#8211; acest lucru ne spune c\u0103 ar trebui s\u0103 m\u00e2nc\u0103m mai mult \u0219i ne vom sim\u021bi mai s\u0103tui mai t\u00e2rziu<\/li>\n\n\n\n<li><strong>mai mult cortizol <\/strong>&#8211; gr\u0103simile vor fi depozitate mai u\u0219or<\/li>\n\n\n\n<li><strong>sensibilitatea la insulin\u0103 este afectat\u0103, <\/strong>ceea ce stimuleaz\u0103, de asemenea, o mai bun\u0103 depozitare a gr\u0103similor \u0219i cre\u0219te riscul de diabet zaharat de tip 2 <\/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-h2\"><span class=\"ez-toc-section\" id=\"2_Atunci_cand_suntem_obositi_ne_miscam_mai_putin\"><\/span>2. Atunci c\u00e2nd suntem obosi\u021bi, ne mi\u0219c\u0103m mai pu\u021bin<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Oboseala, pe l\u00e2ng\u0103 lipsa somnului, <strong>reduce \u00een mod natural cheltuielile noastre calorice<\/strong>. Ne este mult mai bine \u00een confortul canapelei sau al patului \u0219i, dac\u0103 avem ocazia, conserv\u0103m energie \u00een fiecare activitate. Atunci c\u00e2nd suntem obosi\u021bi, este, de asemenea, o probabilitate mai mare s\u0103 s\u0103rim peste un antrenament planificat sau o alt\u0103 activitate fizic\u0103. \u00cen cazul priv\u0103rii cronice de somn \u0219i al oboselii cronice, acest lucru <strong>va reduce cheltuielile noastre calorice pe termen lung<\/strong>, ceea ce, \u00eempreun\u0103 cu cre\u0219terea aportului caloric, ne va determina s\u0103 ne \u00eengr\u0103\u0219\u0103m. Aceasta poate p\u0103rea un \u201e<strong>metabolism \u00eencetinit<\/strong>\u201d, dar, de fapt, este o lips\u0103 de activitate din cauza oboselii.     <\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg\" alt=\"Atunci c\u00e2nd suntem mai obosi\u021bi, ne mi\u0219c\u0103m mai pu\u021bin\" class=\"wp-image-726136\" title=\"Atunci c\u00e2nd suntem mai obosi\u021bi, ne mi\u0219c\u0103m mai pu\u021bin\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Ritm_circadian_perturbat\"><\/span>3. Ritm circadian perturbat<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Somnul de calitate slab\u0103 perturb\u0103 \u00een mod direct ritmul circadian natural care guverneaz\u0103 corpul uman. Acest ciclu de 24 de ore este stabilit evolutiv datorit\u0103 lungimii zilei pe planeta noastr\u0103. Func\u021bionarea sa corect\u0103 este controlat\u0103 \u00een principal de hormoni, inclusiv cortizol, dar \u0219i <a href=\"https:\/\/gymbeam.ro\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melatonin\u0103<\/strong><\/a><strong>.<\/strong> Melatonina este eliberat\u0103 \u00een timpul somnului. \u00cen cazul priv\u0103rii cronice de somn, concentra\u021bia de melatonin\u0103 <strong>este mai mic\u0103<\/strong>, ceea ce duce, din nou, la un risc mai mare de obezitate. Acest lucru se datoreaz\u0103 faptului c\u0103 are un rol important \u00een metabolismul lipidelor (gr\u0103similor) \u0219i ajut\u0103 la <strong>reglarea \u021besutului adipos visceral <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6, 7]<\/mark><\/sup>.<\/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-h2\"><span class=\"ez-toc-section\" id=\"4_Cel_mai_mare_risc_este_munca_in_ture\"><\/span>4. Cel mai mare risc este munca \u00een ture<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.ro\/blog\/munca-in-ture-cum-sa-mancati-corect-si-sa-nu-va-ingrasati-atunci-cand-lucrati-in-ture-de-noapte\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cei care lucreaz\u0103 \u00een ture <\/a>sunt expu\u0219i constant priv\u0103rii cronice de somn \u0219i ritmului circadian perturbat. De asemenea, <strong>prezint\u0103 un risc crescut de boli cardiometabolice <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/strong>. Persoanele care c\u0103l\u0103toresc \u00een mai multe fusuri orare sufer\u0103 \u00een mod similar. Acest fenomen este cunoscut sub numele de \u201e<strong>decalaj orar<\/strong>\u201d, \u00een care organismul nu se poate readapta rapid la un alt fus orar. Cel mai r\u0103u caz este insomnia, adic\u0103 insomnia cronic\u0103, care poate fi cauzat\u0103 de o varietate de factori.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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-h2\"><span class=\"ez-toc-section\" id=\"Cum_nu_slabiti_din_cauza_somnului_insuficient\"><\/span>Cum nu sl\u0103bi\u021bi din cauza somnului insuficient?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Durata ideal\u0103 a somnului este \u00eentr-o oarecare m\u0103sur\u0103 individual\u0103 \u0219i depinde \u00een principal de v\u00e2rst\u0103. Recomandarea general\u0103 este un interval de 7 p\u00e2n\u0103 la 9 ore. <strong>Statistic, 7,5 ore de somn de calitate reprezint\u0103 cel mai s\u0103n\u0103tos interval <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10].<\/mark><\/sup><\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pentru un <a href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-adormiti-repede-incercati-acesta-sfaturi-simple-pentru-un-somn-mai-bun\/\" target=\"_blank\" rel=\"noreferrer noopener\">somn de cea mai bun\u0103 calitate<\/a>, este recomandabil s\u0103 men\u021binem regularitatea, adic\u0103 s\u0103 adormim \u0219i s\u0103 ne trezim la aceea\u0219i or\u0103, s\u0103 men\u021binem temperatura camerei la potrivit\u0103 (aproximativ 18\u00b0C) \u0219i s\u0103 men\u021binem lumina c\u00e2t mai sc\u0103zut\u0103 posibil. De asemenea, este o idee bun\u0103 s\u0103 nu folosim telefonul mobil sau alt dispozitiv care emite lumin\u0103 \u00eenainte de culcare. Ideal este s\u0103 ne cre\u0103m propria rutin\u0103 de sear\u0103 care s\u0103 ne ajute s\u0103 adormim. Uneori este suficient s\u0103 <strong>\u00eenlocuim telefonul mobil cu o carte<\/strong> \u00een ultimele ore ale zilei.<strong><\/strong>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul muncii \u00een ture, insomniei sau c\u0103l\u0103toriilor, suplimentarea cu <a href=\"https:\/\/gymbeam.ro\/melatonina-spray-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">melatonin\u0103 <\/a>\u0219i <a href=\"https:\/\/gymbeam.ro\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">triptofan <\/a>\u00eenainte de culcare poate ajuta. <strong>Melatonina este produs\u0103 din triptofan \u0219i ajut\u0103 la reducerea timpului necesar pentru a adormi<\/strong>. Dac\u0103 sunte\u021bi interesat de subiectul somnului \u0219i energiei, v\u0103 recomand\u0103m s\u0103 citi\u021bi articolul nostru <strong><a href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\">Somnul: Cel mai bun energizant \u0219i arz\u0103tor de gr\u0103simi.<\/a><\/strong><a href=\"https:\/\/gymbeam.ro\/blog\/somnul-cel-mai-bun-energizant-si-arzator-de-grasimi\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/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\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"733\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png\" alt=\"Cum nu sl\u0103bi\u021bi din cauza somnului insuficient?\" class=\"wp-image-726153\" title=\"Cum nu sl\u0103bi\u021bi din cauza somnului insuficient?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-400x261.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1536x1002.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51.png 1690w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Concluzie\"><\/span>Concluzie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Privarea cronic\u0103 de somn <\/strong> <strong>deregleaz\u0103 efectiv echilibrul hormonal din organism<\/strong> \u0219i ne oblig\u0103 s\u0103 m\u00e2nc\u0103m mai mult dec\u00e2t este necesar. \u00cempreun\u0103 cu oboseala \u0219i lipsa de exerci\u021bii fizice, acest lucru creeaz\u0103 o re\u021bet\u0103 pentru cre\u0219terea \u00een greutate foarte u\u0219oar\u0103. Acest lucru nu este ajutat de un ritm circadian perturbat, care va face ca \u021besutul adipos s\u0103 se depoziteze mai eficient. Din aceste motive \u0219i din altele, somnul este unul dintre cei mai importan\u021bi piloni ai unui stil de via\u021b\u0103 s\u0103n\u0103tos \u0219i poate fi un factor esen\u021bial \u00een c\u0103l\u0103toria c\u0103tre silueta visurilor.    <\/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-a pl\u0103cut acest articol, ne vom bucura s\u0103-l distribui\u021bi \u0219i prietenilor vo\u0219tri. Nu uita\u021bi s\u0103 ne spune\u021bi \u00een comentarii c\u00e2te ore dormi\u021bi pe zi.  <\/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\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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\/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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>To\u021bi cei care au experimentat a doua zi dup\u0103 o noapte nedormit\u0103 \u0219tiu c\u0103, pe l\u00e2ng\u0103 oboseal\u0103 \u0219i senza\u021bia de lene, aveau o poft\u0103 mai mare de m\u00e2ncare. Dup\u0103 o noapte de somn prost, cel mai confortabil este s\u0103 v\u0103 cuib\u0103ri\u021bi pe canapea \u0219i s\u0103 \u00eentinde\u021bi m\u00e2na dup\u0103 gust\u0103ri. Prin urmare, nu este surprinz\u0103tor faptul c\u0103 tot mai multe persoane cu un somn de calitate slab\u0103 sufer\u0103 de supraponderalitate \u0219i obezitate. Cum s\u0103 sc\u0103pa\u021bi de acest lucru?    <\/p>\n","protected":false},"author":239,"featured_media":726333,"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":[6374,7628,7334],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-727163","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-pierdere-in-greutate","9":"tag-sanatate","10":"tag-somn","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>De ce ne \u00eengr\u0103\u0219\u0103m c\u00e2nd nu dormim suficient \u0219i c\u00e2t de mult ar trebui s\u0103 dormim pentru a evita acest lucru? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Cum sunt legate privarea de somn, cre\u0219terea \u0219i pierderea \u00een greutate? C\u00e2te ore pe zi trebuie s\u0103 dormim pentru a sl\u0103bi mai eficient? Afla\u021bi \u00een acest articol.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"De ce ne \u00eengr\u0103\u0219\u0103m c\u00e2nd nu dormim suficient \u0219i c\u00e2t de mult ar trebui s\u0103 dormim pentru a evita acest lucru? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Cum sunt legate privarea de somn, cre\u0219terea \u0219i pierderea \u00een greutate? C\u00e2te ore pe zi trebuie s\u0103 dormim pentru a sl\u0103bi mai eficient? Afla\u021bi \u00een acest articol.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-04T09:01:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-04T09:08:33+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.ro\/blog\/wp-content\/uploads\/2025\/05\/Dizajn-bez-nazvu-2-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jakub V\u00edglask\u00fd\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jakub V\u00edglask\u00fd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/\"},\"author\":{\"name\":\"Jakub V\u00edglask\u00fd\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/a2b66be58881448bd2230a57afa411e0\"},\"headline\":\"De ce ne \u00eengr\u0103\u0219\u0103m c\u00e2nd nu dormim suficient \u0219i c\u00e2t de mult ar trebui s\u0103 dormim pentru a evita acest lucru?\",\"datePublished\":\"2025-06-04T09:01:20+00:00\",\"dateModified\":\"2025-06-04T09:08:33+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/\"},\"wordCount\":1381,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Dizajn-bez-nazvu-2-1.png\",\"keywords\":[\"pierdere \u00een greutate\",\"s\u0103n\u0103tate\",\"somn\"],\"articleSection\":[\"Diet\u0103 \u0219i stil de via\u021b\u0103 s\u0103n\u0103tos\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/\",\"url\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/\",\"name\":\"De ce ne \u00eengr\u0103\u0219\u0103m c\u00e2nd nu dormim suficient \u0219i c\u00e2t de mult ar trebui s\u0103 dormim pentru a evita acest lucru? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.ro\/blog\/de-ce-ne-ingrasam-cand-nu-dormim-suficient-si-cat-de-mult-ar-trebui-sa-dormim-pentru-a-evita-acest-lucru\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Dizajn-bez-nazvu-2-1.png\",\"datePublished\":\"2025-06-04T09:01:20+00:00\",\"dateModified\":\"2025-06-04T09:08:33+00:00\",\"description\":\"Cum sunt legate privarea de somn, cre\u0219terea \u0219i pierderea \u00een greutate? 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