{"id":9438,"date":"2019-01-28T17:10:49","date_gmt":"2019-01-28T15:10:49","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=9438"},"modified":"2023-05-31T12:54:42","modified_gmt":"2023-05-31T10:54:42","slug":"deset-saveta-za-bolji-san","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/deset-saveta-za-bolji-san\/","title":{"rendered":"Deset saveta za bolji san"},"content":{"rendered":"

\"\"Svi smo svesni \u010dinjenice da spavanje uti\u010de na na\u0161e zdravlje, na vi\u0161e na\u010dina i nivoa nego \u0161to to mo\u017eemo u potpunosti da shvatimo. Nedostatak istog mo\u017ee biti poguban pojedina\u010dno i u celini \u2013 a medicinska istra\u017eivanja su pokazala da ono mo\u017ee biti povezano sa demencijom. Isto tako, svi znamo da je za optimalno funkcionisanje neophodno od 7 do 9 sati sna. Ve\u017ebajte dobru higijenu spavanja i odre\u0111ene rituale stavite kao prioritetne kako bi va\u0161e sveukupno zdravstveno stanje bilo na nivou. Ukoliko ste vlasnik\/ca personalizovane FitPass kartice<\/a>, sigurno ste svesni \u010dinjenice da pravilnom kombinacijom ve\u017ebanja, ishrane i sna mo\u017eete posti\u0107i najoptimalnije rezultate.<\/p>\n

U nastavku teksta mo\u017eete pro\u010ditati zlatne savete koje morate usvojiti kako bi svoj kvalitet \u017eivota unapredili na najbolji mogu\u0107i na\u010din:<\/p>\n

 <\/p>\n

#1 Kreirajte najbolje okru\u017eenje za spavanje<\/strong><\/span><\/p>\n

 <\/p>\n

Iako mo\u017eda zvu\u010di nemogu\u0107e, potrudite se da u va\u0161oj spava\u0107oj sobi nemate apsolutno nikakve ged\u017eete. Isto tako, bilo bi odli\u010dno da va\u0161e uto\u010di\u0161te za spavanje ima ba\u0161 zamra\u010dene zavese i umerenu temperaturu kako vam tokom zime ne bi bilo hladno, a tokom leta ne previ\u0161e vru\u0107e. Dokazano je da pravi jastuk \u010dini razliku u kvalitetu spavanja. Ukoliko i pored svega imate probleme sa spavanjem, \u010ditajte knjigu pred isto ili poku\u0161ajte da meditirate.<\/p>\n

 <\/p>\n

#2 Ono \u0161to obla\u010dite za spavanje tako\u0111e uti\u010de na kvalitet sna<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Vodite se mi\u0161lju i da kvalitet tkanine u kojoj spavate uti\u010de na spavanje. Popularni brend Under Armour <\/em>godinama unazad radi na razvoju specijalnih tkanina koje poma\u017eu u oporavku tokom spavanja. Njihova glavna karakteristika jeste u regulisanju telesne temperature i sistema cirkulacije. Spavajte u pamu\u010dnim pid\u017eamama, odnosno ode\u0107i u kojoj telo mo\u017ee da di\u0161e, to se pogotovo odnosi na hladni period kada se uglavnom pokrivate toplijim prekriva\u010dima.<\/p>\n

 <\/p>\n

#3 …a i ono \u0161to unosite u svoj organizam putem hrane<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Visoko kalori\u010dna hrana, kofein, alkohol i no\u0107ne u\u017eine su va\u0161i neprijatelji koji mogu i te kako da uti\u010du na kvalitet sna. Me\u0111utim, postoji veliki broj namirnica koje mogu da pobolj\u0161aju spavanje, a tu spadaju krompir i jela od njega, kao i jogurt, odnosno kefir koji je odli\u010dan za rad va\u0161ih creva ne samo uve\u010de, nego tokom dana. Dobra vest je ta da \u0161to bolje spavate, vi\u0161e \u0107ete kontrolisati va\u0161u veliku \u017eelju za \u0161e\u0107erom.<\/p>\n

 <\/p>\n

#4 Poza u kojoj spavate dosta govori o va\u0161em zdravstvenom stanju<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Neke poze su zapravo mnogo bolje od drugih. Za\u0161to? One kao takve doprinose boljem dr\u017eanju (a samim tim i manjim bolovima u le\u0111ima) i radu kardiovaskularnog i respiratornog sistema. Ve\u0107ina doktora se sla\u017ee sa time da je najbolje spavati na le\u0111ima, dok za spavanje na strani i na stomaku postoje protivure\u010dna mi\u0161ljenja. Za spavanje na stranu ide u prilog trudnicama jer se na taj na\u010din pospe\u0161uje rad srca i celokupne cirkulacije mame i bebe, dok sa druge strane se stavlja pritisak na ve\u0107inu organa, trnu ruke i ramena, i generalno ume da bude nezgodan polo\u017eaj. Spavanje na stomaku se ne preporu\u010duje zbog mogu\u0107ih bolova u le\u0111ima i vratu. Sveukupno, doktori savetuju da spavate u onoj pozi koja vam najvi\u0161e odgovara i u kojoj se najbolje ose\u0107ate.<\/p>\n

 <\/p>\n

#5 Odlaganje alarma uop\u0161te nije pametan potez<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Najsla\u0111i je onaj san u kojem se odlaganje alarma redovno doga\u0111a. Ova aktivnost kao takva nije uop\u0161te preporu\u010dljiva za va\u0161e zdravstveno stanje jer \u0107e vam telo biti jo\u0161 umornije i iscrpljenije. Umesto toga, budite disciplinovani i naviknite se na raniji sistem bu\u0111enja. Ukoliko \u017eelite da vam jutro bude produktivnije, za to vreme u kojem biste produ\u017eili san, mo\u017eete odraditi skup ve\u017ebi za razbu\u0111ivanje.<\/p>\n

 <\/p>\n

#6 Ostavite tehnologiju po strani<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Jedan od najve\u0107ih krivaca lo\u0161eg sna jeste kori\u0161\u0107enje mobilnih telefona, laptop i tablet ure\u0111aja neposredno pred spavanje. Tu spada i gledanje televizijskog programa koje \u0107e vam samo odgoditi san. Umesto toga, najbolja preporuka za uspavljivanje jesu \u010ditanje i meditacija.<\/p>\n

 <\/p>\n

#7 Ve\u017ebanje vam poma\u017ee da spavate bolje<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"I to je zapravo \u010dinjeni\u010dno stanje. Zato se u najve\u0107em broju slu\u010dajeva preporu\u010duje aktivan trening dva sata pre odlaska u krevet. Oseti\u0107ete zdrav umor i \u017eelju da kasnije spavate \u0161to kvalitetnije.<\/p>\n

 <\/p>\n

 <\/p>\n

#8 Popodnevna dremka se preporu\u010duje u izuzetnim slu\u010dajevima<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Ukoliko du\u017ei period ne spavate kako treba ili ako imate nizak pritisak, dremka mo\u017ee biti jedno od re\u0161enja, pogotovo ako ste imali \u2019\u2019jak\u2019\u2019 trening. Na kraju, ovakva vrsta spavanja je najbolji na\u010din za nedostatak sna. Ako ni ovako ne mo\u017eete da oporavite va\u0161 organizam, iza\u0111ite u \u0161etnju na dnevnu svetlost ili odradite lagan, ku\u0107ni trening u vidu istezanja.<\/p>\n

 <\/p>\n

#9 Nau\u010dite va\u0161e cikluse spavanja<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Spavanje kao proces se odvija u nekoliko faza. Sigurno ste upoznati sa takozvanim REM i ne-REM fazama spavanja kao dva glavna tipa sna. U REM fazi sanjamo najvi\u0161e i nje smo manje-vi\u0161e nesvesni, jer i do dan-danas nau\u010dnici poku\u0161avaju da objasne na koji na\u010din ona funkcioni\u0161e. Ukoliko jo\u0161 nemate va\u0161e ustaljene cikluse spavanje, poku\u0161ajte da saznate njihov uzrok i prona\u0111ite re\u0161enje.<\/p>\n

 <\/p>\n

#10 Koliko u proseku sati odspavate?<\/strong><\/span><\/p>\n

 <\/p>\n

\"\"Poznavanje va\u0161ih potreba po pitanju spavanja je izuzetno va\u017ean proces. Najoptimalniji broj sati kre\u0107e se od 7 do 9h. Poku\u0161ajte da prona\u0111ete balans, jer ako spavate premalo, neraspolo\u017eenost i glavobolje su ne\u0161to \u0161to \u0107e vas pratiti celog dana, dok prekomerno spavanje mo\u017ee znatno da uspori va\u0161 metabolizam, \u0161to \u0107e opet negativno uticati na va\u0161e zdravlje.<\/p>\n

 <\/p>\n

U svemu prona\u0111ite meru, ali ipak budite svesni da je spavanje bitno za va\u0161e zdravlje. Nedostatak istog se ne preporu\u010duje, jer \u0107ete zbog takvog \u017eivotnog stila vrlo brzo osetiti posledice. Brinite o sebi, a to \u0107e vam se vi\u0161estruko vratiti.<\/p>\n","protected":false},"excerpt":{"rendered":"

Svi smo svesni \u010dinjenice da spavanje uti\u010de na na\u0161e zdravlje, na vi\u0161e na\u010dina i nivoa nego \u0161to to mo\u017eemo u potpunosti da shvatimo. Nedostatak istog mo\u017ee biti poguban pojedina\u010dno i u celini \u2013 a medicinska istra\u017eivanja su pokazala da ono mo\u017ee biti povezano sa demencijom. Isto tako, svi znamo da je za optimalno funkcionisanje neophodno […]<\/p>\n","protected":false},"author":2,"featured_media":9439,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[17],"tags":[],"yoast_head":"\nDeset saveta za bolji san | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/deset-saveta-za-bolji-san\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Deset saveta za bolji san | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Svi smo svesni \u010dinjenice da spavanje uti\u010de na na\u0161e zdravlje, na vi\u0161e na\u010dina i nivoa nego \u0161to to mo\u017eemo u potpunosti da shvatimo. 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