<p>Daca vrei sa inveti cum sa adormi mai repede, o sa iti aratam 10 lucruri pe care sa nu le mai faci inainte de culcare. Este esential daca vrei sa ai un somn odihnitor si daca vrei sa te trezesti cu multa energie a doua zi. Iata ce trebuie sa iei in considerare.</p>
<p>Stim cu totii ca unele persoane nu reusesc sa adoarma repede, in timp ce altele se trezesc in timpul noptii si nu le mai ia somnul. Nu uita ca odihna este esentiala pentru sanatatea ta si pentru creierul tau. Drept urmare, lipsa somnului iti poate afecta o multime de functii biologice.</p>
<h3>Cum sa adormi mai repede. Inceteaza sa mai faci aceste 10 lucruri inainte de culcare</h3>
<h5>Nu te enerva inainte sa adormi, pentru ca asta va afecta calitatea somnului</h5>
<p>Atunci cand dormi, temperatura corpului scade, pentru ca te linistesti. Daca este prea cald la tine in camera, ar trebui sa setezi termostatul undeva la 20 de grade Celsius.</p>
<p>Totodata, o baie sau un dus fierbinte poate fi exact ce ai nevoie inainte de culcare. Corpul tau se va racori dupa ce s-a relaxat in apa calda, iar acesta este un semnal pentru creier ca e timpul pentru somn. Conform cercetatorilor, acest lucru ajuta si la calitatea somnului.</p>
<p>Nu te duce la culcare cu nervi pentru ca nu vei adormi sub nicio forma. Relaxeaza-te inainte de a adormi.</p>
<h5>Nu sta cu ochii in dispozitivele electronice</h5>
<p>Daca stai cu telefonul in mana, lumina albastra si alba care este emisa de ecranele digitale nu lasa creierul sa elibereze hormonul numit melatonina sau hormonul somnului. Pentru cei ce nu stiu, melatonina este produsa de glanda pineala, localizata intre cele doua emisfere.</p>
<p>Asadar, cercetatorii au ajuns la concluzia ca este mai bine sa nu avem dispozitive electronice in dormitor. Ne poate ajuta si o carte, insa nu una electronica!</p>
<h5>Nu consuma alcool inainte de culcare</h5>
<p>Nu negam faptul ca daca o sa consumi alcool nu o poti sta treaz prea mult timp, dar cercetatorii au descoperit ca alcoolul te face sa ai un somn agitat. Drept urmare, o sa te trezesti mai des in timpul noptii, pentru ca organismul tau incepe metabolizarea alcoolului. Sunt 3 faze: absorbtie, distributie si eliminare.</p>
<p>Daca o sa te trezesti in timpul noptii, o sa fie din cauza alcoolului. Cel mai bine, evita sa te culci imediat daca ai baut. Nu recomandam consumul de alcool inainte de un somn, mai ales daca vrei sa te odihnesti si sa fii apt de munca pentru a doua zi.</p>
<h5>Nu lucra in pat sau in dormitor</h5>
<p>Expertii spun clar: dormitorul este pentru a face dragoste si pentru a dormi. Asadar, nu aduce munca in dormitor, pentru ca nu te vei mai putea odihni cum trebuie si vei adormi extrem de greu.</p>
<p>Creierul tau va asocia dormitorul cu camera de lucru, asa ca evita sa iti iei laptopul si sa lucrezi in pat.</p>
<h5>Nu consuma cofeina dupa ora 17:00</h5>
<p>Cofeina nu trebuie consumata dupa ora 17:00. Conform unui studiu, consumul a mai mult de 400 miligrame de cofeina chiar si cu sase ore inainte de a merge la culcare, poate cauza un somn agitat.</p>
<p>Mai mult, cei care au consumat cofeina au dormit cu o ora mai putin ca cei care nu au consumat cofeina deloc. Dupa ora 5:00 PM ar trebui sa pui stop cafelelor.</p>
<h5>Nu consuma mancaruri grase</h5>
<p>Pe langa cafea, ar trebui sa eviti si mancatul inainte de culcare. Studiile arata ca ar trebui sa nu mai mananci nimic inainte cu cel putin o ora de a merge la somn. De asemenea, mancarurile grase trebuie evitate, pentru ca asta iti va afectata calitatea somnului.</p>
<h5>Nu face miscare inainte de culcare</h5>
<p>Chiar daca nu ai ajuns la sala, asta nu inseamna ca trebuie sa recuperezi neaparat seara. Mai bine te culci si faci miscare a doua zi, dimineata. Revenim la primul punct si iti spunem ca temperatura corpului va creste, asa ca va fi greu sa adormi dupa ce ai facut 30 de minute de cardio.</p>
<p>Daca vrei neaparat sa faci ceva miscare, poti incerca yoga sau stretching. Aceste metode te vor ajuta sa te relaxezi si iti vor pregati organismul pentru somn.</p>
<h5>Nu te uita la filme de groaza</h5>
<p>Evita filmele de groaza inainte de culcare. Daca vrei neaparat sa te uiti la un astfel de film, ar trebui sa-l urmaresti in timpul zilei. Multe persoane au cosmaruri dupa ce vad un astfel de film, asa ca si calitatea somnului scade.</p>
<p>Cel mai bine, citeste o carte inainte de culcare. Chiar si o comedie te poate agita inainte de culcare, asa ca somnul va disparea si nu te vei mai odihni cum trebuie.</p>
<h5>Nu fuma inainte de culcare</h5>
<p>Fumatul poate fi si el o problema inainte de culcare, asta daca nu ai reusit sa te lasi inca! Nicotina din tigari stimuleaza organismul sa produca acetilcolina, iar acest lucru te va impiedica sa adormi.</p>
<h5>Nu te duce la culcare mai devreme decat de obicei</h5>
<p>Cu toate ca ai crede ca programul de somn este facut doar pentru copii sau bebelusi, nu este asa! Organismul tau este obisnuit cu un program de somn, asa ca daca vei incerca sa te culci mai devreme, nu vei reusi si doar te vei enerva ca nu adormi.</p>
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