10% e evropian\u00ebve vuajn\u00eb nga pagjum\u00ebsia kronike. \u00c7far\u00eb duhet b\u00ebr\u00eb kur kemi probleme me gjumin, t\u00eb cilat mund t\u00eb v\u00ebn\u00eb n\u00eb rrezik ekuilibrin ton\u00eb psikologjik, por edhe fiziologjik?<\/p>\n
Anila, 38 vje\u00e7e dhe n\u00ebn\u00eb e dy f\u00ebmij\u00ebve, filloi t\u00eb kishte probleme me gjumin para nj\u00eb viti. \u00abN\u00eb fillim e kisha t\u00eb v\u00ebshtir\u00eb, nuk m\u00eb zinte gjumi, ndodhte t\u00eb rrotullohesha nj\u00eb or\u00eb n\u00eb shtrat. Pak nga pak, gjumi i nat\u00ebs u b\u00eb me copa. Tani e kam t\u00eb v\u00ebshtir\u00eb t\u00eb m\u00eb z\u00ebr\u00eb gjumi, zgjohem disa her\u00eb dhe n\u00eb or\u00ebn 5 t\u00eb m\u00ebngjesit, m\u00eb del gjumi fare\u00bb. K\u00ebto jan\u00eb pagjum\u00ebsi q\u00eb i \u00abprishin jet\u00ebn\u00bb asaj. \u00abJam gjith\u00eb koh\u00ebs e irrituar, e kam t\u00eb v\u00ebshtir\u00eb t\u00eb p\u00ebrqendrohem, ndjehem e k\u00ebputur, prandaj pi shum\u00eb kafe, gj\u00eb q\u00eb nuk i rregullon problemet. Kam p\u00ebrshtypjen edhe se s\u00ebmurem m\u00eb shpejt dhe jam e pafuqishme\u00bb. Anila nuk \u00ebsht\u00eb e vetmja q\u00eb vuan nga kjo e keqe. Sipas nj\u00eb studimi evropian, nj\u00eb n\u00eb tre vet\u00eb nuk fle aq sa duhet dhe vet\u00ebm 13% e personave t\u00eb prekur nga problemet e gjumit, trajtohen nga mjeku. Pse gjumi b\u00ebhet kaq i v\u00ebshtir\u00eb p\u00ebr disa? Ka ndonj\u00eb zgjidhje si t\u00eb biesh m\u00eb leht\u00eb n\u00eb krah\u00ebt e Morfeut?
\n\u00abQuajm\u00eb pagjum\u00ebsi edhe nj\u00eb gjum\u00eb t\u00eb keq\u00bb, shpjegon Silbi Parola, psikiatre, specialiste e gjumit. \u00abKjo gj\u00eb mund t\u00eb karakterizohet me v\u00ebshtir\u00ebsi p\u00ebr t\u00eb fjetur, zgjime gjat\u00eb nat\u00ebs, nj\u00eb zgjim shum\u00eb her\u00ebt n\u00eb m\u00ebngjes, ose p\u00ebrshtypjen se ke qen\u00eb gjysm\u00eb zgjuar gjat\u00eb gjith\u00eb nat\u00ebs. Pagjum\u00ebsia karakterizohet si s\u00ebmundje n\u00ebse ajo ka pasoja n\u00eb jet\u00ebn e dit\u00ebs\u00bb. Me nj\u00eb fjal\u00eb, dikush q\u00eb thot\u00eb se ka fjetur keq, por q\u00eb ndjehet mir\u00eb gjat\u00eb dit\u00ebs, nuk \u00ebsht\u00eb medoemos nj\u00eb i pagjum\u00eb. Ai \u00ebsht\u00eb thjesht nj\u00eb njeri q\u00eb nuk ka nevoj\u00eb p\u00ebr shum\u00eb gjum\u00eb, por q\u00eb nuk e di k\u00ebt\u00eb.<\/p>\n
Shkaqet fiziologjike
\nShkaqet e k\u00ebtij problemi jan\u00eb t\u00eb shumta. Ato mund t\u00eb jen\u00eb s\u00ebmundje t\u00eb lidhura me gjumin, ku n\u00eb krye q\u00ebndron \u00absindroma e l\u00ebvizjes s\u00eb pakontrolluar t\u00eb k\u00ebmb\u00ebve\u00bb. Kjo sindrom\u00eb i prek t\u00eb s\u00ebmur\u00ebt pasdite, por edhe nat\u00ebn, duke ua penguar gjumin p\u00ebr shkak t\u00eb ndjesive t\u00eb pak\u00ebndshme q\u00eb u shkakton, duke i detyruar t\u00eb zgjohen, pa d\u00ebshir\u00ebn e tyre, p\u00ebr shkak t\u00eb l\u00ebvizjeve t\u00eb pakontrolluara, q\u00eb d\u00ebmtojn\u00eb cil\u00ebsin\u00eb e gjumit. \u00abT\u00eb par\u00ebt q\u00eb e v\u00ebn\u00eb re k\u00ebt\u00eb fenomen jan\u00eb bashk\u00ebshort\u00ebt e personave t\u00eb prekur\u00bb, shpjegon doktoresha. \u00abEkzistojn\u00eb trajtime mjek\u00ebsore ndaj k\u00ebtij problemi t\u00eb kontrollit t\u00eb muskujve\u00bb. P\u00ebrgjegj\u00ebse p\u00ebr problemet e gjumit jan\u00eb edhe apnet\u00eb e gjumit (ndalimi i frym\u00ebmarrjes p\u00ebr disa sekonda). \u00abKur nj\u00eb njeri g\u00ebrhet shum\u00eb, ai mund t\u00eb vuaj\u00eb prej tyre\u00bb, shton doktoresha. Shkaqe t\u00eb tjera jan\u00eb refluksi gastrik (kur kthehet ushqimi mbrapsht), hipertiroidja, dhimbjet e trupit ose disa s\u00ebmundje t\u00eb frym\u00ebmarrjes, si astma, etj.<\/p>\n
Shkaqet psikologjike
\nNga nj\u00ebra an\u00eb jan\u00eb, pra, shkaqet fiziologjike, por nga ana tjet\u00ebr, jan\u00eb ato psikologjike. \u00abShkaqet m\u00eb t\u00eb shpeshta t\u00eb pagjum\u00ebsis\u00eb jan\u00eb t\u00eb lidhura me trurin dhe gjendjen ton\u00eb emocionale\u00bb, thot\u00eb doktoresha. Sidomos depresioni nervor b\u00ebn pjes\u00eb nd\u00ebr shkaqet q\u00eb t\u00eb pengojn\u00eb t\u00eb flesh si duket dhe karakterizohet shpesh me nj\u00eb zgjim shum\u00eb her\u00ebt n\u00eb m\u00ebngjes. Nd\u00ebrsa ankthi i madh shkakton zgjime nat\u00ebn ose nj\u00eb v\u00ebshtir\u00ebsi p\u00ebr t\u00eb t\u00eb z\u00ebn\u00eb gjumi. \u00abN\u00eb psikologji, gj\u00ebrat nuk jan\u00eb t\u00eb prera me thik\u00eb, prandaj \u00ebsht\u00eb e r\u00ebnd\u00ebsishme t\u00eb flas\u00ebsh gjat\u00eb me pacient\u00ebt dhe t\u00eb b\u00ebsh nj\u00eb pyet\u00ebsor skrupuloz p\u00ebr t\u00eb dal\u00eb me nj\u00eb diagnoz\u00eb t\u00eb sakt\u00eb\u00bb. Me nj\u00eb fjal\u00eb, para se t\u00eb jap\u00ebsh k\u00ebshilla p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb, duhet t\u00eb zbulosh shkakun e pagjum\u00ebsis\u00eb.
\nPagjum\u00ebsia shpesh cil\u00ebsohet si \u00abpsiko-fiziologjike\u00bb dhe \u00abrezulton si nj\u00eb frik\u00eb se nuk arrin t\u00eb flesh, p\u00ebr shkak t\u00eb nj\u00eb eksperience t\u00eb pak\u00ebndshme t\u00eb nj\u00eb nate pa gjum\u00eb\u00bb. Pak nga pak, fillojn\u00eb problemet me gjumin dhe ne kemi tendenc\u00eb t\u00eb shtyjm\u00eb or\u00ebn e fjetjes, duke r\u00ebnduar k\u00ebshtu pagjum\u00ebsin\u00eb. Ky \u00ebsht\u00eb nj\u00eb rreth vicioz q\u00eb e njeh mir\u00eb Arbeni, 32 vje\u00e7: \u00abKur fillova pun\u00ebn time t\u00eb re, para 6 muajsh, isha si n\u00eb ethe dhe e kisha t\u00eb v\u00ebshtir\u00eb t\u00eb m\u00eb t\u00eb zinte gjumi shum\u00eb net rresht. Pak nga pak kisha frik\u00eb t\u00eb shkoja n\u00eb shtrat dhe rrotullohesha e rrotullohesha n\u00eb t\u00eb. E di mir\u00eb se, sa m\u00eb shum\u00eb frik\u00eb t\u00eb kem, aq m\u00eb pak fle, por kjo \u00ebsht\u00eb m\u00eb e fort\u00eb se un\u00eb\u00bb.<\/p>\n
Vrojtoni gjumin tuaj, p\u00ebr t\u00eb fjetur m\u00eb mir\u00eb
\nKa site interneti me pyet\u00ebsor\u00eb t\u00eb kompletuar, q\u00eb t\u00eb lejojn\u00eb t\u00eb testosh cil\u00ebsin\u00eb e gjumit q\u00eb b\u00ebn (si p\u00ebr shembull, siti francez, Reseau Morphee). Gjithashtu, propozohet t\u00eb shkarkohet nga interneti nj\u00eb axhend\u00eb gjumi. Ajo \u00ebsht\u00eb shum\u00eb e dobishme kur shkon t\u00eb vizitohesh te mjeku i familjes, personi i par\u00eb q\u00eb duhet kontaktuar kur pagjum\u00ebsia kthehet n\u00eb problem, k\u00ebshillon doktoresha. \u00abN\u00eb k\u00ebto raste, mjeku do t\u00eb dij\u00eb me metodat e tij t\u00eb ndihmoj\u00eb pacientin t\u00eb identifikoj\u00eb p\u00ebrs\u00ebri sinjalet e gjumit dhe t\u00eb rivendos\u00eb nj\u00eb higjien\u00eb t\u00eb mir\u00eb t\u00eb t\u00eb fjeturit\u00bb. N\u00eb m\u00ebnyr\u00eb t\u00eb p\u00ebrgjithshme, shton ajo, t\u00eb njoh\u00ebsh gjumin t\u00ebnd, t\u00eb ndihmon ta rigjesh at\u00eb: T\u00eb p\u00eblqen t\u00eb flesh m\u00eb shum\u00eb n\u00eb m\u00ebngjes, apo n\u00eb dark\u00eb? Ke nevoj\u00eb t\u00eb flesh 8 or\u00eb, apo vet\u00ebm 6? Po k\u00ebshtu, t\u00eb vrojtosh zakonet e tua gjat\u00eb pushimeve, t\u00eb ndihmon t\u00eb rigjesh gjumin e humbur. \u00abN\u00ebse zgjohesh her\u00ebt, edhe kur fle von\u00eb, provon, p\u00ebr shembull, se je njeri i m\u00ebngjesit. Duke e ditur se gjat\u00eb pushimeve flem\u00eb mesatarisht nj\u00eb or\u00eb e gjysm\u00eb m\u00eb shum\u00eb sesa kemi nevoj\u00eb, mund t\u00eb vler\u00ebsojm\u00eb koh\u00ebzgjatjen e duhur t\u00eb gjumit p\u00ebr t\u00eb cil\u00ebn kemi nevoj\u00eb n\u00eb p\u00ebrgjith\u00ebsi\u00bb. Pasi kemi zbuluar k\u00ebt\u00eb t\u00eb dh\u00ebn\u00eb, \u00ab\u00ebsht\u00eb e r\u00ebnd\u00ebsishme ta respektosh dhe t\u00eb mos shkosh n\u00eb shtrat at\u00ebhere kur nuk duhet\u00bb. N\u00ebse \u00ebsht\u00eb v\u00ebrtetuar se duhet t\u00eb flem\u00eb her\u00ebt, duhet ta fikim drit\u00ebn para or\u00ebs 23.00. P\u00ebrkundrazi, n\u00ebse e dim\u00eb se d\u00ebshira jon\u00eb p\u00ebr t\u00eb fjetur shfaqet vet\u00ebm n\u00eb mesnat\u00eb, \u00ebsht\u00eb e kot\u00eb ta detyrojm\u00eb veten ta provojm\u00eb m\u00eb her\u00ebt.<\/p>\n
Evitoni n\u00eb dark\u00eb sportin, kafein\u00ebn dhe mos u zini bes\u00eb ila\u00e7eve t\u00eb gjumit
\nMegjith\u00ebse duket e thjesht\u00eb, eksituesit si kafeja, pijet me kafein\u00eb, \u00e7aji, etj., duhen evituar kur ke probleme me gjumin, ashtu si ila\u00e7et \u00abt\u00eb cilat me kalimin e koh\u00ebs e humbasin efektin e tyre gjum\u00ebndjell\u00ebs dhe kthehen n\u00eb shkak p\u00ebr pagjum\u00ebsin\u00eb\u00bb. P\u00ebrsa i p\u00ebrket gjumit t\u00eb drek\u00ebs, ai \u00ebsht\u00eb mir\u00eb t\u00eb evitohet, ose t\u00eb mos e kaloj\u00eb nj\u00eb gjysm\u00eb ore. Nj\u00eb k\u00ebshill\u00eb tjet\u00ebr: Mos b\u00ebni sport n\u00eb dark\u00eb dhe evitoni kompjuterin t\u00eb pakt\u00ebn nj\u00eb or\u00eb e gjysm\u00eb para se t\u00eb flini.<\/p>\n
Dhoma e gjumit, nj\u00eb vend i mbrojtur
\nMbi t\u00eb gjitha, k\u00ebshillon doktoresha, duhet t\u00eb relaksohesh para se t\u00eb shkosh p\u00ebr t\u00eb fjetur. Kjo mund t\u00eb b\u00ebhet n\u00eb \u00e7ift, ose vet\u00ebm, duke larguar prej vetes stresin e dit\u00ebs. Pik\u00ebrisht fal\u00eb k\u00ebtij momenti e kupton se ke gjum\u00eb. P\u00ebrsa i p\u00ebrket dhom\u00ebs s\u00eb gjumit, ajo duhet t\u00eb jet\u00eb nj\u00eb vend i mbrojtur, ku ndjehesh mir\u00eb, ku b\u00ebhet shk\u00ebputja nga bota e jashtme. Temperatura n\u00eb t\u00eb nuk duhet t\u00eb jet\u00eb shum\u00eb e lart\u00eb e gjithashtu, k\u00ebshillohet ajrosja. Doktoresha k\u00ebshillon gjithashtu t\u00eb mos kesh n\u00eb dhom\u00eb televizor apo kompjuter. \u00abN\u00eb shtrat shkon p\u00ebr t\u00eb fjetur, ose lexuar pak, por jo p\u00ebr t\u00eb vazhduar dit\u00ebn e pun\u00ebs\u00bb, thot\u00eb ajo.
\nN\u00eb fund, kur nuk arrin t\u00eb t\u00eb z\u00ebr\u00eb gjumi, k\u00ebshillohet t\u00eb ngrihesh p\u00ebr pak koh\u00eb, bile edhe nat\u00ebn kur zgjohesh. Nd\u00ebrsa ata q\u00eb zgjohen shum\u00eb her\u00ebt, ajo i k\u00ebshillon t\u00eb ngrihen nga shtrati, n\u00ebse ndjehen krejt\u00ebsisht t\u00eb zgjuar. \u00abN\u00ebse p\u00ebrpiqesh t\u00eb t\u00eb vij\u00eb gjumi me zor, nuk do t\u00eb arrish asgj\u00eb, vet\u00ebm se do t\u00eb ndjehesh m\u00eb i pafuqish\u00ebm gjat\u00eb dit\u00ebs\u00bb. N\u00eb p\u00ebrgjith\u00ebsi, t\u00eb luftosh kund\u00ebr pagjum\u00ebsis\u00eb do t\u00eb thot\u00eb t\u00eb ndryshosh higjien\u00ebn e jet\u00ebs, t\u00eb d\u00ebgjosh trupin t\u00ebnd, n\u00eb m\u00ebnyr\u00eb q\u00eb t\u00eb mos e l\u00ebsh gjumin \u00abt\u00eb t\u00eb ik\u00eb\u00bb.<\/p>\n
T\u00eb reja
\nParadiabeti mund t\u00eb shkaktoj\u00eb kancerin
\nStudiuesit kan\u00eb zbuluar se, n\u00ebse ke paradiabet, mund t\u00eb shtohet rreziku p\u00ebr kancer. Studiuesit mor\u00ebn n\u00eb shqyrtim 16 studime q\u00eb p\u00ebrfshinin afro 900 mij\u00eb njer\u00ebz n\u00eb gjith\u00eb bot\u00ebn dhe zbuluan se njer\u00ebzit me paradiabet, rrezikon n\u00eb mas\u00ebn 15% m\u00eb shum\u00eb p\u00ebr t\u00eb pasur nj\u00eb kancer. Njer\u00ebzit me paradiabet kan\u00eb nivele sheqeri n\u00eb gjak q\u00eb jan\u00eb m\u00eb t\u00eb larta se normalet, por jo aq t\u00eb larta sa t\u00eb konsiderohen diabet. Studimi tregoi gjithashtu lidhjen dometh\u00ebn\u00ebse mes paradiabetit dhe tipeve specifike t\u00eb kancerit, si ai i stomakut, i zorr\u00ebs s\u00eb trash\u00eb, m\u00ebl\u00e7is\u00eb, pankreasit, gjoksit dhe kancerit endometrial. Ata nuk gjet\u00ebn lidhje mes k\u00ebsaj s\u00ebmundjeje dhe kancerit t\u00eb mushk\u00ebrive, prostat\u00ebs, vezoreve, veshkave apo fshik\u00ebz\u00ebs s\u00eb urin\u00ebs. Kjo lidhje nuk ishte e drejtp\u00ebrdrejt\u00eb, e tipit shkak-pasoj\u00eb, por gjithsesi, e pranishme. K\u00ebto rezultate jan\u00eb t\u00eb r\u00ebnd\u00ebsishme, sidomos n\u00eb koh\u00ebn ton\u00eb, kur rastet e njer\u00ebzve t\u00eb s\u00ebmur\u00eb me diabet dhe paradiabet jan\u00eb n\u00eb shtim n\u00eb shum\u00eb vende t\u00eb zhvilluara dhe n\u00eb zhvillim. P\u00ebr shembull, niveli i paradiabetit mes amerikan\u00ebve t\u00eb mosh\u00ebs 18 vje\u00e7 e m\u00eb shum\u00eb, u rrit nga 29% n\u00eb vitet 1999-2002, n\u00eb 36%, n\u00eb 2007-2010.
\n\u201cDuke konsideruar nivelin e lart\u00eb t\u00eb rasteve me paradiabet, si edhe lidhjen mes tij dhe kancerit t\u00eb treguar n\u00eb studimin ton\u00eb, mund t\u00eb b\u00ebhen nd\u00ebrhyrje t\u00eb suksesshme te popullsia, p\u00ebr t\u00eb evituar k\u00ebt\u00eb problem\u201d, kan\u00eb th\u00ebn\u00eb studiuesit. Autor\u00ebt e studimit kan\u00eb shtuar se ila\u00e7i i diabetit, metformina, mendohet se t\u00eb mbron kund\u00ebr kancerit. \u201cMetformina redukton n\u00eb mas\u00ebn 30% n\u00eb rrezikun e kancerit te pacient\u00ebt diabetik\u00eb\u201d, kan\u00eb th\u00ebn\u00eb studiuesit. Nuk dihet ende n\u00ebse metformina do t\u00eb reduktonte rrezikun e kancerit edhe te njer\u00ebzit me paradiabet. P\u00ebr k\u00ebt\u00eb duhen b\u00ebr\u00eb studime afatgjata dhe n\u00eb shkall\u00eb t\u00eb gjer\u00eb.<\/p>\n","protected":false},"excerpt":{"rendered":"
10% e evropian\u00ebve vuajn\u00eb nga pagjum\u00ebsia kronike. \u00c7far\u00eb duhet b\u00ebr\u00eb kur kemi probleme me gjumin, t\u00eb cilat mund t\u00eb v\u00ebn\u00eb n\u00eb rrezik ekuilibrin ton\u00eb psikologjik, por edhe fiziologjik? Anila, 38 vje\u00e7e dhe n\u00ebn\u00eb e dy f\u00ebmij\u00ebve, filloi t\u00eb kishte probleme me gjumin para nj\u00eb viti. \u00abN\u00eb fillim e kisha t\u00eb v\u00ebshtir\u00eb, nuk m\u00eb zinte gjumi, […]<\/p>\n","protected":false},"author":5,"featured_media":5390,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49],"tags":[],"class_list":["post-5389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendet"],"_links":{"self":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/5389","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=5389"}],"version-history":[{"count":0,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/posts\/5389\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media\/5390"}],"wp:attachment":[{"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/media?parent=5389"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/categories?post=5389"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/intervista.al\/web\/wp-json\/wp\/v2\/tags?post=5389"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}