{"id":115146,"date":"2026-07-22T18:35:40","date_gmt":"2026-07-22T15:35:40","guid":{"rendered":"https:\/\/prizrenpost.com\/al\/si-te-krijoni-nje-ritem-te-shendetshem-gjumi-kini-kujdes-me-pushimin-e-pasdites\/"},"modified":"2026-07-22T18:35:40","modified_gmt":"2026-07-22T15:35:40","slug":"si-te-krijoni-nje-ritem-te-shendetshem-gjumi-kini-kujdes-me-pushimin-e-pasdites","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/al\/si-te-krijoni-nje-ritem-te-shendetshem-gjumi-kini-kujdes-me-pushimin-e-pasdites\/","title":{"rendered":"Si t\u00eb krijoni nj\u00eb rit\u00ebm t\u00eb sh\u00ebndetsh\u00ebm gjumi? Kini kujdes me pushimin e pasdites"},"content":{"rendered":"
\"Si<\/figure>\n

Stres n\u00eb pun\u00eb, detyrimet familjare ose s\u00ebmundjet jan\u00eb vet\u00ebm disa nga faktor\u00ebt q\u00eb mund t\u00eb prishin cil\u00ebsin\u00eb e gjumit.<\/p>\n

Nd\u00ebrsa ndonj\u00ebher\u00eb nuk kemi kontroll mbi rrethanat q\u00eb na mbajn\u00eb zgjuar, miratimi i zakoneve t\u00eb sh\u00ebndetshme mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb ndjesh\u00ebm cil\u00ebsin\u00eb e gjumit ton\u00eb t\u00eb nat\u00ebs.<\/p>\n

N\u00ebse shpesh rrotulloheni n\u00eb shtrat nat\u00ebn ose keni \u00ebndrra t\u00eb shqet\u00ebsuara, nuk jeni t\u00eb d\u00ebnuar t\u00eb kaloni net pa gjum\u00eb; ndryshimet e thjeshta n\u00eb rutin\u00ebn tuaj t\u00eb p\u00ebrditshme mund t\u00eb b\u00ebjn\u00eb nj\u00eb ndryshim t\u00eb madh, sipas Klinik\u00ebs Mayo.<\/p>\n

Flini maksimumi tet\u00eb or\u00eb. T\u00eb rriturve t\u00eb sh\u00ebndetsh\u00ebm u rekomandohet t\u00eb flen\u00eb t\u00eb pakt\u00ebn shtat\u00eb or\u00eb, dhe shumica e njer\u00ebzve nuk kan\u00eb nevoj\u00eb p\u00ebr m\u00eb shum\u00eb se tet\u00eb or\u00eb n\u00eb shtrat p\u00ebr t\u2019u ndjer\u00eb plot\u00ebsisht t\u00eb pushuar.<\/p>\n

Mundohu t\u00eb shkosh n\u00eb shtrat dhe t\u00eb zgjohesh n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do dit\u00eb, madje edhe n\u00eb fundjav\u00eb. Konsistenca p\u00ebrforcon ciklin gjum\u00eb-zgjim t\u00eb trupit t\u00ebnd. N\u00ebse nuk mund t\u00eb flesh brenda nj\u00ebzet minutash, zgjohu dhe shko n\u00eb nj\u00eb dhom\u00eb tjet\u00ebr.<\/p>\n

Angazhohuni n\u00eb nj\u00eb aktivitet relaksues, si\u00e7 \u00ebsht\u00eb leximi ose d\u00ebgjimi i muzik\u00ebs qet\u00ebsuese. Kthehuni n\u00eb shtrat vet\u00ebm kur t\u00eb ndiheni t\u00eb lodhur. P\u00ebrs\u00ebriteni procesin sipas nevoj\u00ebs, por vazhdoni t\u2019i p\u00ebrmbaheni orarit tuaj t\u00eb caktuar t\u00eb zgjimit.<\/p>\n

Mos shkoni n\u00eb shtrat i uritur, por as me stomak t\u00eb ngopur. Shmangni vaktet e r\u00ebnda dhe t\u00eb bollshme disa or\u00eb para gjumit, pasi ato mund t\u00eb shkaktojn\u00eb shqet\u00ebsim dhe t\u2019ju mbajn\u00eb zgjuar. Kini kujdes me nikotin\u00ebn, kafein\u00ebn. Efektet stimuluese t\u00eb nikotin\u00ebs dhe kafein\u00ebs duhen or\u00eb t\u00eb t\u00ebra p\u00ebr t\u2019u zhdukur, k\u00ebshtu q\u00eb ato mund ta prishin seriozisht gjumin.<\/p>\n

Dhoma juaj e gjumit duhet t\u00eb jet\u00eb e fresk\u00ebt, e err\u00ebt dhe e qet\u00eb. Ekspozimi ndaj drit\u00ebs n\u00eb mbr\u00ebmje mund ta b\u00ebj\u00eb m\u00eb t\u00eb v\u00ebshtir\u00eb t\u00eb bini n\u00eb gjum\u00eb, prandaj shmangni p\u00ebrdorimin e zgjatur t\u00eb ekranit pak para gjumit. Merrni n\u00eb konsiderat\u00eb p\u00ebrdorimin e perdeve t\u00eb err\u00ebta, tapave t\u00eb vesh\u00ebve, ventilator\u00ebve ose mjeteve t\u00eb tjera ndihm\u00ebse p\u00ebr t\u00eb krijuar nj\u00eb mjedis q\u00eb funksionon m\u00eb mir\u00eb p\u00ebr ju.<\/p>\n

Aktivitetet relaksuese para gjumit, t\u00eb tilla si marrja e nj\u00eb banje t\u00eb ngroht\u00eb ose p\u00ebrdorimi i teknikave t\u00eb relaksimit, gjithashtu mund t\u00eb nxisin nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb.<\/p>\n

Gjumi i gjat\u00eb gjat\u00eb dit\u00ebs mund t\u00eb prish\u00eb gjumin tuaj nat\u00ebn. Kufizoni gjumin e pasdites n\u00eb jo m\u00eb shum\u00eb se nj\u00eb or\u00eb dhe shmangni at\u00eb n\u00eb fund t\u00eb pasdites.<\/p>\n

P\u00ebrjashtim b\u00ebjn\u00eb njer\u00ebzit q\u00eb punojn\u00eb n\u00eb turnin e nat\u00ebs, t\u00eb cil\u00ebve nj\u00eb sy gjum\u00eb von\u00eb pasdite mund t\u2019i ndihmoj\u00eb t\u00eb rikuperojn\u00eb gjumin para se t\u00eb shkojn\u00eb n\u00eb pun\u00eb.<\/p>\n

Aktiviteti i rregullt fizik mund t\u00eb kontribuoj\u00eb ndjesh\u00ebm n\u00eb nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb. Megjithat\u00eb, shmangni ushtrimet fizike pak para gjumit.<\/p>\n

T\u00eb qenit jasht\u00eb gjat\u00eb dit\u00ebs mund t\u00eb jet\u00eb gjithashtu e dobishme p\u00ebr t\u00eb krijuar nj\u00eb rit\u00ebm t\u00eb sh\u00ebndetsh\u00ebm gjumi.<\/p>\n

Mundohu t\u00eb heq\u00ebsh qafe shqet\u00ebsimet para se t\u00eb shkosh n\u00eb shtrat. Shkruaj gjith\u00e7ka q\u00eb t\u00eb shqet\u00ebson dhe vendos ta trajtosh nes\u00ebr. Menaxhimi i stresit \u00ebsht\u00eb \u00e7el\u00ebsi p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb. Fillo nga bazat: organizohu, prioritizo dhe delego detyrat. Ankthi mund t\u00eb leht\u00ebsohet edhe me meditim.<\/p>\n

Dr. Virend Somers, nj\u00eb kardiolog q\u00eb studion gjumin, thekson pasojat serioze t\u00eb munges\u00ebs s\u00eb pushimit. \u201cKur nuk flini mir\u00eb, ndodhin gj\u00ebra t\u00eb k\u00ebqija\u201d, paralajm\u00ebron ai, duke shtuar se gjumi ndikon n\u00eb \u00e7do organ n\u00eb trup. Gjumi i dob\u00ebt rrit rrezikun e s\u00ebmundjeve t\u00eb zemr\u00ebs, obezitetit, depresionit dhe demenc\u00ebs, dhe madje ndikon edhe n\u00eb pamjen tuaj.<\/p>\n

\u201cJemi t\u00eb rrethuar nga drita t\u00eb ndritshme kudo, dhe pastaj thjesht i fikim, shkojm\u00eb n\u00eb shtrat dhe presim t\u00eb na z\u00ebr\u00eb gjumi\u201d, thot\u00eb Dr. Somers. \u201cDhoma gjumi dhe shtrati jan\u00eb p\u00ebr t\u00eb fjetur. Ato nuk jan\u00eb nj\u00eb vend p\u00ebr t\u00eb b\u00ebr\u00eb matematik\u00eb ose p\u00ebr t\u00eb par\u00eb televizor.\u201d P\u00ebr nj\u00eb gjum\u00eb cil\u00ebsor, p\u00ebrfundon ai, dhoma e gjumit duhet t\u00eb jet\u00eb sa m\u00eb e err\u00ebt dhe e qet\u00eb t\u00eb jet\u00eb e mundur.<\/p>\n

\n

Burimi: mesazhi<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Stres n\u00eb pun\u00eb, detyrimet familjare ose s\u00ebmundjet jan\u00eb vet\u00ebm disa nga faktor\u00ebt q\u00eb mund t\u00eb prishin cil\u00ebsin\u00eb e gjumit. Nd\u00ebrsa ndonj\u00ebher\u00eb nuk kemi kontroll mbi rrethanat q\u00eb na mbajn\u00eb zgjuar, miratimi i zakoneve t\u00eb sh\u00ebndetshme mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb ndjesh\u00ebm cil\u00ebsin\u00eb e gjumit ton\u00eb t\u00eb nat\u00ebs. N\u00ebse shpesh rrotulloheni n\u00eb shtrat nat\u00ebn ose keni \u00ebndrra t\u00eb […]<\/p>\n","protected":false},"author":1,"featured_media":115145,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-115146","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-shendetesi"],"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/115146","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/comments?post=115146"}],"version-history":[{"count":0,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/posts\/115146\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media\/115145"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/media?parent=115146"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/categories?post=115146"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/al\/wp-json\/wp\/v2\/tags?post=115146"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}