1. N\u00ebse vuani nga pagjum\u00ebsia, rrezikoheni p\u00ebr:
\na. Probleme me kujtes\u00ebn
\nb. Aksidente
\nc. Depresion
\nd. T\u00eb gjitha m\u00eb sip\u00ebr<\/p>\n
2. Cila nga k\u00ebto gj\u00ebra mund t\u00eb shkaktoj\u00eb pagjum\u00ebsi:
\na. Dhom\u00eb gjumi e ftoht\u00eb
\nb. Ngr\u00ebnia von\u00eb e dark\u00ebs
\nc. T\u00eb shkosh n\u00eb shtrat n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do nat\u00eb
\nd. T\u00eb gjitha m\u00eb sip\u00ebr<\/p>\n
3. Cila nga k\u00ebto metoda funksionon n\u00eb trajtimin e pagjum\u00ebsis\u00eb:
\na. K\u00ebshillimi nga specialist\u00ebt
\nb. Ndryshimi i stilit t\u00eb jet\u00ebs
\nc. Ila\u00e7et e gjumit
\nd. T\u00eb gjitha m\u00eb sip\u00ebr<\/p>\n
4. Ekziston rreziku p\u00ebr t\u00eb krijuar var\u00ebsi ndaj ila\u00e7eve t\u00eb gjumit:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
5. Sa or\u00eb duhet fjetur minimumi \u00e7do nat\u00eb:
\na. Pes\u00eb or\u00eb
\nb. Gjasht\u00eb or\u00eb
\nc. Shtat\u00eb or\u00eb<\/p>\n
6. Ke m\u00eb shum\u00eb gjasa t\u00eb vuash nga pagjum\u00ebsia n\u00ebse:
\na. Udh\u00ebton n\u00eb distanca t\u00eb larg\u00ebta p\u00ebr pun\u00eb
\nb. Ke nj\u00eb pun\u00eb me stres
\nc. Je pa pun\u00eb
\nd. T\u00eb gjitha s\u00eb bashku<\/p>\n
7. Prej pagjum\u00ebsis\u00eb mund t\u00eb shtoni n\u00eb pesh\u00eb:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
8. Kush preket m\u00eb shum\u00eb nga pagjum\u00ebsia:
\na. Burrat
\nb. Grat\u00eb
\nc. T\u00eb dyja sekset nj\u00eblloj<\/p>\n
9. Pagjum\u00ebsia shton mund\u00ebsin\u00eb p\u00ebr:
\na. S\u00ebmundje zemre
\nb. Tension t\u00eb lart\u00eb t\u00eb gjakut
\nc. Diabet
\nd. T\u00eb gjitha s\u00eb bashku<\/p>\n
10. N\u00ebse nuk flini dot sa duhet gjat\u00eb jav\u00ebs, mund ta plot\u00ebsoni n\u00eb fundjav\u00eb:
\na. E v\u00ebrtet\u00eb
\nb. G\u00ebnjesht\u00ebr<\/p>\n
11. Cili \u00ebsht\u00eb shkaku m\u00eb i zakonsh\u00ebm i pagjum\u00ebsis\u00eb?
\na. Depresioni
\nb. Sindroma e l\u00ebvizjes s\u00eb vazhdueshme t\u00eb k\u00ebmb\u00ebve
\nc. Dhimbjet e kok\u00ebs<\/p>\n
12. \u00c7far\u00eb mund t\u00eb ndihmoj\u00eb p\u00ebr t\u00eb luftuar pagjum\u00ebsin\u00eb:
\na. T\u00eb b\u00ebni fizkultur\u00eb \u00e7do dit\u00eb
\nb. T\u2019i b\u00ebni sms nj\u00eb shoku para se t\u00eb flini
\nc. T\u00eb lexoni para gjumit<\/p>\n
P\u00ebrgjigjet:
\n1. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nPagjum\u00ebsia \u00ebsht\u00eb nj\u00eb problem m\u00eb i madh sesa thjesht bezdi. Ajo mund t\u00eb jet\u00eb nj\u00eb s\u00ebmundje. N\u00ebse vuani prej saj, keni dhjet\u00ebfish m\u00eb shum\u00eb mund\u00ebsi p\u00ebr t\u00eb pasur depresion, n\u00eb krahasim me njer\u00ebzit q\u00eb flen\u00eb mir\u00eb. Edhe n\u00ebse keni probleme me gjumin prej pak koh\u00ebsh, gjat\u00eb dit\u00ebs mund t\u00eb jeni t\u00eb lodhur dhe t\u00eb irrituar. Ju mund ta keni t\u00eb v\u00ebshtir\u00eb t\u00eb p\u00ebrqendroheni, t\u00eb merrni vendime, ose t\u00eb kujtoni gj\u00ebra n\u00eb pun\u00eb.
\n2. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nN\u00ebse hani nj\u00eb vakt t\u00eb r\u00ebnd\u00eb n\u00eb dark\u00eb, kjo mund t\u2019ju pengoj\u00eb t\u00eb flini mir\u00eb nat\u00ebn. Edhe nxeht\u00ebsia n\u00eb dhom\u00ebn e gjumit nuk \u00ebsht\u00eb ide e mir\u00eb. Ajo duhet t\u00eb jet\u00eb e err\u00ebt, e qet\u00eb dhe e fresk\u00ebt. N\u00eb dit\u00ebt e nxehta t\u00eb ver\u00ebs \u00ebsht\u00eb mir\u00eb t\u00eb vini n\u00eb pun\u00eb nj\u00eb kondicioner. Probleme me gjumin mund t\u00eb shkaktojn\u00eb edhe disa alergji, rrufa, ose ila\u00e7et p\u00ebr trajtimin e astm\u00ebs.
\n3. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nK\u00ebshillimi me nj\u00eb specialist mund t\u2019ju ndihmoj\u00eb t\u00eb m\u00ebsoni zakone t\u00eb mira t\u00eb gjumit. Ju mund t\u00eb m\u00ebsoni ushtrime relaksimi dhe strategji p\u00ebr t\u2019u p\u00ebrdorur gjat\u00eb koh\u00ebs q\u00eb nuk ju z\u00eb gjumi, si p\u00ebr shembull t\u00eb ngriheni dhe t\u00eb b\u00ebni di\u00e7ka relaksuese n\u00eb nj\u00eb dhom\u00eb tjet\u00ebr. Ila\u00e7et e gjumit t\u00eb dh\u00ebna nga doktori mund t\u00eb jen\u00eb nj\u00eb m\u00ebnyr\u00eb e mir\u00eb p\u00ebr t\u00eb trajtuar pagjum\u00ebsisn\u00eb. Edhe ndryshimi i disa zakoneve t\u00eb rutin\u00ebs suaj t\u00eb gjumit mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb disa probeme t\u00eb vogla, si t\u00eb shkoni p\u00ebr t\u00eb fjetur n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb, t\u00eb ulni ndri\u00e7imin dhe t\u00eb b\u00ebni nj\u00eb ritual t\u00eb qet\u00eb para gjumit.
\n4. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nNuk ka gjasa t\u00eb krijoni var\u00ebsi ndaj ila\u00e7eve t\u00eb gjumit, p\u00ebrve\u00e7se n\u00ebse jeni t\u00eb varur ndaj drogave, apo alkoolit. Kini parasysh se ju mund t\u00eb b\u00ebheni mend\u00ebrisht t\u00eb varur nga \u00e7do metod\u00eb ndihmuese p\u00ebr gjumin, n\u00ebse mendoni se nuk flini dot pa t\u00eb.
\n5. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb c-ja.
\nVet\u00ebm nj\u00eb pjes\u00eb e vog\u00ebl e njer\u00ebzve mund t\u00eb mjaftohen me 6 or\u00eb gjum\u00eb. Ata q\u00eb thon\u00eb se ia dalin mban\u00eb edhe me pes\u00eb or\u00eb, g\u00ebnjejn\u00eb veten. Shumica e t\u00eb rriturve kan\u00eb nevoj\u00eb p\u00ebr shtat\u00eb ose m\u00eb shum\u00eb or\u00eb gjumi n\u00eb nat\u00eb.
\n6. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nN\u00ebse ju udh\u00ebtoni n\u00eb distanca t\u00eb gjata, me ndryshim t\u00eb or\u00ebs, rrezikoheni nga pagjum\u00ebsia. E nj\u00ebjta gj\u00eb vlen edhe n\u00ebse punoni nat\u00ebn, ose me turne. K\u00ebto stile jetese ndikojn\u00eb negativisht n\u00eb or\u00ebn tuaj t\u00eb brendshme, q\u00eb cakton or\u00ebt e gjumit dhe t\u00eb zgjimit. Edhe stresi i gjat\u00eb, qoft\u00eb ai i lidhur me nj\u00eb pun\u00eb, apo me papun\u00ebsin\u00eb, ose problemet e tjera, mund t\u00eb shkaktojn\u00eb pagjum\u00ebsi.
\n7. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nSa m\u00eb pak gjum\u00eb t\u00eb flini, aq m\u00eb shum\u00eb tendenc\u00eb keni t\u00eb jeni mbipesh\u00eb ose obez\u00eb. Gjumi ul nivelin e hormonit ghrelin, q\u00eb nxit oreksin. Ai gjithashtu shton nivelin e hormonit leptin, q\u00eb t\u00eb b\u00ebn t\u00eb ndjehesh i ngopur. K\u00ebshtu, gjumi i pakt\u00eb t\u00eb b\u00ebn m\u00eb t\u00eb uritur dhe t\u00eb jep m\u00eb shum\u00eb koh\u00eb p\u00ebr t\u00eb ngr\u00ebn\u00eb.
\n8. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nNumri i grave t\u00eb prekura nga pagjum\u00ebsia \u00ebsht\u00eb dyfish m\u00eb i lart\u00eb se ai i burrave. Shkaqet jan\u00eb ndryshimet hormonale gjat\u00eb ciklit, shtatzania dhe menopauza. Edhe afshet e nxehta dhe djersitja mund t\u00eb v\u00ebshtir\u00ebsojn\u00eb gjumin. Grat\u00eb jan\u00eb edhe m\u00eb t\u00eb prirura t\u00eb ken\u00eb probleme me sh\u00ebndetin q\u00eb shkaktojn\u00eb pagjum\u00ebsi, si depresioni, fibromialgjia dhe sindroma e l\u00ebvzjes s\u00eb vazhdueshme t\u00eb k\u00ebmb\u00ebve.
\n9. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb d-ja.
\nKa shum\u00eb arsye pse duhet t\u00eb k\u00ebrkoni ndihm\u00eb n\u00ebse vuani nga pagjum\u00ebsia. P\u00ebrve\u00e7se shton rrezikun e obezitetit, mungesa e gjumit shton edhe rrezikun p\u00ebr diabetin e tipit 2, s\u00ebmundjet e zemr\u00ebs dhe depresionit, gjithashtu keni m\u00eb shum\u00eb gjasa t\u00eb keni tension t\u00eb lart\u00eb t\u00eb gjakut, pes\u00eb her\u00eb m\u00eb shum\u00eb n\u00ebse flini zakonisht m\u00eb pak se pes\u00eb or\u00eb gjum\u00eb.
\n10. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb b-ja.
\nFjetja gjat\u00eb n\u00eb m\u00ebngjes gjat\u00eb fundjav\u00ebs \u00e7rregullon or\u00ebn e brendshme t\u00eb trupit. K\u00ebshtu, n\u00ebse ngriheni von\u00eb nga gjumi t\u00eb shtun\u00ebn dhe t\u00eb diel\u00ebn n\u00eb m\u00ebngjes mund ta keni t\u00eb v\u00ebshtir\u00eb t\u00eb zgjoheni her\u00ebt t\u00eb h\u00ebn\u00ebn. Ja, pse \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb flini gjith\u00eb jav\u00ebn dhe pak m\u00eb shum\u00eb n\u00eb fundjav\u00eb, n\u00ebse doni.
\n11. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nDepresioni dhe problemet me ankthin jan\u00eb shkaqet kryesore t\u00eb pagjum\u00ebsis\u00eb. T\u00eb pakt\u00ebn 80% e njer\u00ebzve q\u00eb vuajn\u00eb prej tij kan\u00eb probleme me gjumin, pra, p\u00ebr t\u2019i z\u00ebr\u00eb gjumi, ose m\u00eb shpesh, p\u00ebr t\u00eb fjetur. Probleme me gjumin mund t\u00eb shkaktoj\u00eb edhe sindroma e l\u00ebvizjes s\u00eb vazhdueshme t\u00eb k\u00ebmb\u00ebve, sepse dhimbjet n\u00eb k\u00ebmb\u00eb, ng\u00ebr\u00e7et dhe miz\u00ebrimi, e v\u00ebshtir\u00ebsojn\u00eb fjetjen.
\n12. P\u00ebrgjigjja e sakt\u00eb \u00ebsht\u00eb a-ja.
\nFizkultura e rregullt redukton stresin dhe t\u00eb ndihmon t\u00eb b\u00ebsh gjum\u00eb m\u00eb t\u00eb thell\u00eb, vet\u00ebm mos e b\u00ebni at\u00eb dy or\u00eb para gjumit, sepse mund ta keni t\u00eb v\u00ebshtir\u00eb t\u2019ju z\u00ebr\u00eb gjumi. P\u00ebrpiquni ta keni shtratin vet\u00ebm p\u00ebr gjum\u00eb dhe seks. Evitoni leximin, shikimin e televizorit, ose p\u00ebrdorimin e laptopit dhe celularit n\u00eb shtrat. Ekranet q\u00eb l\u00ebshojn\u00eb drit\u00eb, edhe t\u00eb vegj\u00ebl qofshin, ju pengojn\u00eb t\u00eb flini. <\/p>\n","protected":false},"excerpt":{"rendered":"
1. N\u00ebse vuani nga pagjum\u00ebsia, rrezikoheni p\u00ebr: a. Probleme me kujtes\u00ebn b. Aksidente c. Depresion d. T\u00eb gjitha m\u00eb sip\u00ebr 2. Cila nga k\u00ebto gj\u00ebra mund t\u00eb shkaktoj\u00eb pagjum\u00ebsi: a. Dhom\u00eb gjumi e ftoht\u00eb b. Ngr\u00ebnia von\u00eb e dark\u00ebs c. T\u00eb shkosh n\u00eb shtrat n\u00eb t\u00eb nj\u00ebjt\u00ebn or\u00eb \u00e7do nat\u00eb d. T\u00eb gjitha m\u00eb sip\u00ebr […]<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[219,51],"tags":[],"class_list":["post-10454","post","type-post","status-publish","format-standard","hentry","category-pyetje-pergjigje","category-test"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10454","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/comments?post=10454"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/10454\/revisions"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=10454"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=10454"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=10454"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}