{"id":1062,"date":"2022-08-01T08:34:47","date_gmt":"2022-08-01T08:34:47","guid":{"rendered":"http:\/\/www.consilier.top\/?p=1062"},"modified":"2022-08-01T08:34:49","modified_gmt":"2022-08-01T08:34:49","slug":"cate-ore-trebuie-sa-dormi-in-fiecare-noapte-in-functie-de-varsta-bolile-si-problemele-cauzate-de-lipsa-somnului%ef%bf%bc","status":"publish","type":"post","link":"https:\/\/www.consilier.top\/?p=1062","title":{"rendered":"C\u00e2te ore trebuie s\u0103 dormi \u00een fiecare noapte, \u00een func\u021bie de v\u00e2rst\u0103 \u2013 Bolile \u0219i problemele cauzate de lipsa somnului\ufffc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Somnul este foarte important, mai ales \u00een cazul persoanelor care sufer\u0103 de afec\u021biuni cronice \u0219i este recomandat s\u0103 \u0219tim c\u00e2te ore de odihn\u0103 ni se recomand\u0103: nu exist\u0103 o recomandare standard, pentru c\u0103 odihna trebuie adaptat\u0103 la organismul fiec\u0103ruia.<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>C\u00e2t trebuie s\u0103 dormim<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Necesarul de ore de somn depinde de v\u00e2rst\u0103 \u0219i ultimele recomand\u0103ri stabilesc durata optim\u0103 diferen\u021biind mai bine \u00eentre mai multe grupe de v\u00e2rst\u0103. Aceste recomand\u0103ri privind necesarul de somn au fost elaborate \u0219i publicate de National Sleep Foundation, \u00een urma analizei sistematice a studiilor \u0219tiin\u021bifice existente \u0219i \u00een urma consult\u0103rilor cu medici \u0219i speciali\u0219ti din mai multe domenii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>A\u0219adar, durata recomandat\u0103 de somn, \u00een cazul copiilor, a fost dieren\u021biat\u0103 pe \u0219ase categorii de v\u00e2rst\u0103:<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1.Nou-n\u0103scu\u021bi (\u00eentre 0-3 luni) \u2013 \u00eentre 14 \u0219i 17 ore (\u00eenainte era 12 \u0219i 18)<\/li><li>2.Sugari (\u00eentre 4 \u0219i 11 luni) \u2013 \u00eentre 12 \u0219i 15 ore (\u00eenainte era 14 \u0219i 15)<\/li><li>3.Copii mici (\u00eentre 1-2 ani) \u2013 12-15 ore (\u00eenainte era 12-14)<\/li><li>4,Pre\u0219colari (\u00eentre 3-5 ani) \u2013 10-13 ore (\u00eenainte era 11-13)<\/li><li>5.Copii \u0219colari (\u00eentre 6-13 ani) \u2013 9-11 ore (\u00eenainte era 10-11)<\/li><li>6.Adolescen\u021bi (\u00eentre 14-17 ani) \u2013 8-10 ore (\u00eenainte era 8,5-9,5 ore)<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><em>\u00cen cazul adul\u021bilor, noul ghid introduce dou\u0103 categorii noi, anume tinerii \u0219i v\u00e2rstnicii.<\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1.Tineri (\u00eentre 18-25 ani) \u2013 7-9 ore<\/li><li>2,Adul\u021bi (\u00eentre 26-64 ani) \u2013 7-9 ore<\/li><li>3.Persoanele trecute de 65 ani \u2013 7-8 ore<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Not\u0103:<\/strong>&nbsp;Cu toate c\u0103 recomand\u0103rile actuale pentru tineri \u0219i adul\u021bi sunt identice \u00een valori absolute, distinc\u021bia \u00eentre aceste dou\u0103 categorii ar putea orienta cercet\u0103rile viitoare, mai ales \u00een ceea ce prive\u0219te studen\u021bii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Este foarte important s\u0103 deprindem obiceiuri s\u0103n\u0103toase, care s\u0103 ne permit\u0103 s\u0103 ne odihnim. Iat\u0103 c\u00e2teva motive pentru care trebuie s\u0103 acord\u0103m o aten\u021bie foarte mare obiceiurilor noastre legate de somn:<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1.Depresia<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Persoanele care sufer\u0103 de depresie fie dorm foarte mult, fie se lupt\u0103 cu insomnia. \u00cen ambele cazuri, depresia se amplific\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2.Dureri de cap<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lipsa de somn duce la apari\u021bia durerilor de cap \u0219i blocheaz\u0103 neurotransmi\u021b\u0103torii precum serotonina (hormonul fericirii), s\u0103 ajung\u0103 la creier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3.Diabet<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Somnul \u00een exces favorizeaz\u0103 diabetul de tip 2 pentru c\u0103 reduce capacitatea corpului de a procesa glucoza.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4.Dureri de spate<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Somnul \u00een exces este echivalent cu lipsa de mi\u0219care \u0219i cu inactivitatea, iar acestea dou\u0103 duc la dureri de spate, ale articula\u021biilor \u0219i la rigiditatea mu\u0219chilor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5.Obezitate<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dormitul \u00een exces duce la \u00eencetinirea metabolismului care, \u00een loc s\u0103 foloseasc\u0103 energia, o stocheaz\u0103 sub form\u0103 de gr\u0103sime.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6.Boli de inim\u0103<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00cen cadrul c\u00e2torva studii de specialitate s-a ajuns la concluzia c\u0103 persoanele care dorm cam 11 ore pe noapte dezvolt\u0103 un risc mai mare de boli ale inimii, comparativ cu persoanele care dorm doar 8 ore.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Scap\u0103 de obiceiurile nes\u0103n\u0103toase \u00een ceea ce prive\u0219te orele de somn. Iat\u0103 c\u00e2teva sfaturi:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1.\u00cen func\u021bie de stilul t\u0103u de via\u021b\u0103, stabile\u0219te un program de somn \u0219i respect\u0103-l. De asemenea, elimin\u0103 orice dispozitiv aprins de l\u00e2ng\u0103 tine, f\u0103 yoga \u0219i mediteaz\u0103.<\/li><li>2.F\u0103 un du\u0219 rece de fiecare dat\u0103 c\u00e2nd \u00ee\u021bi este somn: te vei trezi imediat.<\/li><li>3.F\u0103 sport diminea\u021ba pentru a \u00eencepe ziua cu un tonus activ \u0219i plin de energie.<\/li><li>4.Pentru o bun\u0103 hidratare, bea un pahar de ap\u0103 c\u0103ldu\u021b\u0103 \u00een fiecare diminea\u021b\u0103, imediat dup\u0103 ce te treze\u0219ti. De asemenea, dac\u0103 \u021bi se face somn \u00een timpul zilei, bea un pahar de ap\u0103.<\/li><li>5.Men\u021bine-te motivat \u0219i g\u0103se\u0219te o activitate care s\u0103-\u021bi capteze interesul \u0219i care s\u0103 te \u021bin\u0103 treaz; nu te culca doar ca s\u0103 scapi de plictiseal\u0103 sau de via\u021b\u0103 \u00een general.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Somnul este foarte important, mai ales \u00een cazul persoanelor care sufer\u0103 de afec\u021biuni cronice \u0219i este recomandat s\u0103 \u0219tim c\u00e2te ore de odihn\u0103 ni se recomand\u0103: nu exist\u0103 o recomandare [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1063,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-1062","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-interesant"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.1 - 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