{"id":65555,"date":"2024-10-28T16:00:28","date_gmt":"2024-10-28T14:00:28","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=65555"},"modified":"2026-08-17T10:33:45","modified_gmt":"2026-08-17T07:33:45","slug":"astuonios-miego-valandos-ir-kiti-mitai","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/astuonios-miego-valandos-ir-kiti-mitai\/","title":{"rendered":"A\u0161tuonios miego valandos ir kiti mitai"},"content":{"rendered":"<p><strong>Ar pelnytai save plakame?<\/strong><\/p>\n<p>Miego tem\u0105 tyrin\u0117janti neuromokslinink\u0117 dr. Laura Bojarskait\u0117 sako, kad \u017emon\u0117ms, kurie \u012fprastai miega per ma\u017eai, i\u0161auga \u012fvairi\u0173 sveikatos sutrikim\u0173 rizika. Miegant ma\u017eiau nei 6 val., ilgainiui gali prad\u0117ti augti svoris, nes i\u0161sireguliuoja apetito ir sotumo hormon\u0173 balansas. Be to \u2013 nei\u0161simiegoj\u0119 save matome ma\u017eiau patraukliais, taip atrodome ir kitiems. O kur dar neigiamas poveikis, kur\u012f miego tr\u016bkumas daro produktyvumui, k\u016brybi\u0161kumui, klaid\u0173 tikimybei.<\/p>\n<p>Ir nors kiekvienam \u017emogui reikalinga miego trukm\u0117 gali b\u016bti individuali, vidutini\u0161kai suaugusiajam rekomenduojama miegoti 7\u20139 val.<\/p>\n<p>Nema\u017eai daliai m\u016bs\u0173 miego trukm\u0117s klausimas kelia ir kalt\u0117s jausm\u0105. 3 i\u0161 5 \u017emoni\u0173 sako bent kartais jau\u010diantys stres\u0105 d\u0117l to, kad miega nekokybi\u0161kai ar nepakankamai d\u0117l gyvenimo aplinkybi\u0173. Dalis d\u0117l to jau\u010dia kalt\u0117s jausm\u0105. Mokslinink\u0117 ramina \u2013 retkar\u010diais miegant trumpiau k\u016bnas prisitaiko, v\u0117liau, gavus galimyb\u0119 i\u0161simiegoti, atsiimame t\u0105 tr\u016bkstam\u0105 poils\u012f.<\/p>\n<p>Be pakankamo miego kiekio, bene svarbiausia rekomendacija norint pagerinti miego kokyb\u0119 \u2013 kasdien tuo pa\u010diu metu eiti miegoti ir keltis, \u012fskaitant laisvadienius. Vis tik da\u017eniausiai tuo pa\u010diu metu eina miegoti ir keliasi tik kas antras gyventojas, o beveik ketvirtadaliui pavyksta padaryti tik darbo dienomis.<\/p>\n<p>\u201eLaikydamiesi reguliarios rutinos, ilgainiui grei\u010diau u\u017emiegame ir kokybi\u0161kiau miegame. Mat smegenys \u012fpranta, kad at\u0117jus tam tikram laikui, metas i\u0161skirti mieguistum\u0105 sukelian\u010dius ar mus budinan\u010dius hormonus\u201c, \u2013 sako mokslinink\u0117.<\/p>\n<p><strong>Ritualai geresniam miegui<\/strong><\/p>\n<p>Kas tre\u010dias lietuvis turi sunkum\u0173 u\u017emigti, o 40 proc. \u2013 n\u0117ra patenkinti savo miego kokybe. L. Bojarskait\u0117s nuomone, tai gali lemti skirtingos prie\u017eastys, tarp j\u0173 ir tam tikri \u012fpro\u010diai, kaip kofeino vartojimas vakare ar v\u0117lyva vakarien\u0117. Rekomenduojama kava m\u0117gautis likus bent 8\u201310 valand\u0173 iki miego, nes kofeinas trikdo mieg\u0105. Valgyti reik\u0117t\u0173 likus bent 3 valandoms iki miego, kitu atveju k\u016bnas nepersijungia \u012f poilsio re\u017eim\u0105, o deda pastangas suvir\u0161kinti maist\u0105.<\/p>\n<p>Svarbu susikurti kasdieni\u0173 vakaro ritual\u0173, kurie padeda nurimti. Ilgainiui tai taps signalas smegenims, kad jau netrukus eisime miegoti. Laik\u0105 prie\u0161 mieg\u0105 galima skirti pasivaik\u0161\u010diojimui, meditacijai, skaitymui ar kitoms atsipalaiduoti padedan\u010dioms praktikoms.<\/p>\n<p>\u201eVienas svarbiausi\u0173 patarim\u0173 \u2013 rytais bent 10\u201330 minu\u010di\u0173 praleisti dienos \u0161viesoje, net jei u\u017e lango \u2013 debesuota. Tai svarbu, nes per akis smegenys gauna informacij\u0105, koks yra paros metas, ir kada laikas nubusti, o kada \u2013 eiti miegoti. D\u0117l to vakare reik\u0117t\u0173 vengti jos intensyvios\u201c, \u2013 sako dr. L. Bojarskait\u0117.<\/p>\n<p>Nor\u0117dami gerai miegoti, bent 30 minu\u010di\u0173 kasdien tur\u0117tume skirti fiziniam aktyvumui, nes aktyv\u016bs \u017emon\u0117s grei\u010diau u\u017emiega, miega kokybi\u0161kiau.<\/p>\n<p><strong>BNS inf.<\/strong><\/p>\n<p><a href=\"https:\/\/www.varle.lt\/ciuziniai\/\">\u010diu\u017einiai<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ar pelnytai save plakame? Miego tem\u0105 tyrin\u0117janti neuromokslinink\u0117 dr. Laura Bojarskait\u0117 sako, kad \u017emon\u0117ms, kurie \u012fprastai miega per ma\u017eai, i\u0161auga \u012fvairi\u0173 sveikatos sutrikim\u0173 rizika. Miegant ma\u017eiau nei 6 val., ilgainiui gali prad\u0117ti augti svoris, nes i\u0161sireguliuoja apetito ir sotumo hormon\u0173 balansas. Be to \u2013 nei\u0161simiegoj\u0119 save matome ma\u017eiau patraukliais, taip atrodome ir kitiems. O kur [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":65557,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[53],"tags":[47],"class_list":["post-65555","post","type-post","status-publish","format-standard","has-post-thumbnail","category-sveikatos-saltinis","tag-pirmasis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A\u0161tuonios miego valandos ir kiti mitai - \u0160ilut\u0117s naujienos<\/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:\/\/www.silutesnaujienos.lt\/lt\/astuonios-miego-valandos-ir-kiti-mitai\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A\u0161tuonios miego valandos ir kiti mitai - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Ar pelnytai save plakame? Miego tem\u0105 tyrin\u0117janti neuromokslinink\u0117 dr. Laura Bojarskait\u0117 sako, kad \u017emon\u0117ms, kurie \u012fprastai miega per ma\u017eai, i\u0161auga \u012fvairi\u0173 sveikatos sutrikim\u0173 rizika. Miegant ma\u017eiau nei 6 val., ilgainiui gali prad\u0117ti augti svoris, nes i\u0161sireguliuoja apetito ir sotumo hormon\u0173 balansas. Be to \u2013 nei\u0161simiegoj\u0119 save matome ma\u017eiau patraukliais, taip atrodome ir kitiems. 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\u0160ilut\u0117s naujienos","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.silutesnaujienos.lt\/lt\/astuonios-miego-valandos-ir-kiti-mitai\/","og_locale":"lt_LT","og_type":"article","og_title":"A\u0161tuonios miego valandos ir kiti mitai - \u0160ilut\u0117s naujienos","og_description":"Ar pelnytai save plakame? Miego tem\u0105 tyrin\u0117janti neuromokslinink\u0117 dr. Laura Bojarskait\u0117 sako, kad \u017emon\u0117ms, kurie \u012fprastai miega per ma\u017eai, i\u0161auga \u012fvairi\u0173 sveikatos sutrikim\u0173 rizika. Miegant ma\u017eiau nei 6 val., ilgainiui gali prad\u0117ti augti svoris, nes i\u0161sireguliuoja apetito ir sotumo hormon\u0173 balansas. Be to \u2013 nei\u0161simiegoj\u0119 save matome ma\u017eiau patraukliais, taip atrodome ir kitiems. 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