{"id":66706,"date":"2024-12-10T11:47:08","date_gmt":"2024-12-10T09:47:08","guid":{"rendered":"https:\/\/www.silutesnaujienos.lt\/lt\/?p=66706"},"modified":"2024-12-10T11:47:08","modified_gmt":"2024-12-10T09:47:08","slug":"perprogramuokite-savo-vakaro-iprocius","status":"publish","type":"post","link":"https:\/\/www.silutesnaujienos.lt\/lt\/perprogramuokite-savo-vakaro-iprocius\/","title":{"rendered":"Perprogramuokite savo vakaro \u012fpro\u010dius"},"content":{"rendered":"<p><u><a href=\"https:\/\/ecosh.lt\/category\/miegui\/\">Miegas<\/a><\/u> &#8211; vienas pagrindini\u0173 m\u016bs\u0173 poreiki\u0173, kurio nauda yra didel\u0117. Pakankamas miegas gali pad\u0117ti palaikyti normal\u0173 susikaupim\u0105, a\u0161tr\u0173 d\u0117mes\u012f, svorio kontrol\u0119, nuotaik\u0105.<\/p>\n<p>&nbsp;<\/p>\n<p>Miego svarb\u0105 supranta dauguma, ta\u010diau vakare labai lengvai pasiduodame d\u0117mes\u012f bla\u0161kantiems dalykams, kurie prie\u0161 mieg\u0105 atsipalaiduoti nepadeda. Pavyzd\u017eiui: ilgas nar\u0161ymas socialiniuose tinkluose, v\u0117lyvas el. pa\u0161to d\u0117\u017eut\u0117s skaitymas, lai\u0161k\u0173 atra\u0161in\u0117jimas, v\u0117lyvas u\u017ekand\u017eiavimas prie\u0161 mieg\u0105.<\/p>\n<p>&nbsp;<\/p>\n<p>Taigi, kaip gauti rekomenduojamas 7\u20139 valandas miego per nakt\u012f, kai tiek daug dalyk\u0173 atitraukia mus nuo \u0117jimo miegoti laiku.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Meskite sau i\u0161\u0161\u016bk\u012f ir perprogramuokite savo \u012fpro\u010dius<\/strong><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li>\u0160\u012f m\u0117nes\u012f bent penkis vakarus per savait\u0119 eikite miegoti pastoviu laiku ir miegokite bent 7 valandas. Per\u017ei\u016br\u0117kite savo vakaro re\u017eim\u0105 ir atkreipkite d\u0117mes\u012f \u012f tai, kas trukdo jums eiti miegoti pastoviu laiku arba skatina atid\u0117lioti mieg\u0105. Pasinaudokite \u017eemiau straipsnyje pateiktomis id\u0117jomis, kurios pad\u0117s nustatyti problemas, ir i\u0161bandykite si\u016blomas strategijas \u0161ioms problemoms \u012fveikti. Pasteb\u0117kite, kaip jau\u010diat\u0117s m\u0117nesio prad\u017eioje, ir kaip jau\u010diat\u0117s m\u0117nesio pabaigoje, po m\u0117nesio i\u0161\u0161\u016bkio.<\/li>\n<li>Stenkit\u0117s paskutin\u012f kart\u0105 valgyti, u\u017ekand\u017eiauti ar gerti (i\u0161skyrus vanden\u012f ar \u017eoleli\u0173 arbatas) likus bent porai valand\u0173 iki miego. Taip pat svarbu u\u017etikrinti, kad tarp paskutinio valgymo, u\u017ekand\u017eiavimo ar g\u0117rimo ir \u0117jimo miegoti b\u016bt\u0173 pakankamai didelis laiko tarpas, nes taip organizmas tur\u0117s daugiau laiko vir\u0161kinti maist\u0105, kol dar esate budrus.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Prie\u017eastys neleid\u017eian\u010dios vakare u\u017emigti. Kaip jas spr\u0119sti?<\/strong><\/p>\n<figure id=\"attachment_66708\" aria-describedby=\"caption-attachment-66708\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-66708\" src=\"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-1024x681.jpg\" alt=\"\" width=\"1024\" height=\"681\" srcset=\"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-1024x681.jpg 1024w, https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-300x200.jpg 300w, https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-768x511.jpg 768w, https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-450x299.jpg 450w, https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-780x519.jpg 780w, https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga-200x133.jpg 200w, https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/nemiga.jpg 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-66708\" class=\"wp-caption-text\">\u0160altinis: Freepik.com<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>1 prie\u017eastis: kalt\u0117s jausmas d\u0117l neperskaityt\u0173 el. lai\u0161k\u0173. <\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Kaip spr\u0119sti: <\/strong>atsikelkite 15 minu\u010di\u0173 anks\u010diau, kad ryte, nat\u016bralioje \u0161viesoje gal\u0117tum\u0117te paskaityti ir atra\u0161yti visus el. lai\u0161kus. Atminkite, kad \u012f el. lai\u0161kus nereikia atsakyti i\u0161 karto &#8211; nustatykite sau ribas per kiek laiko \u012f lai\u0161kus atra\u0161ysite.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>2 prie\u017eastis: norisi daugiau laiko sau.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kaip spr\u0119sti<\/strong>: pasistenkite dienos metu skirti nedideles laiko atkarpas tik sau. Kartais net ir trumpos, malonios akimirkos suteikia daug d\u017eiaugsmo.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>3 prie\u017eastis: noras toliau \u017ei\u016br\u0117ti serial\u0105 ar nauj\u0105 film\u0105.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kaip spr\u0119sti<\/strong>: telefone nustatykite priminim\u0105, jog likus 30 minu\u010di\u0173 iki miego reikia pritemdyti \u0161vies\u0105 ir i\u0161jungti visus ekranus. Skirkite 15 minu\u010di\u0173 skaitymui, atpalaiduojan\u010dios muzikos arba miego program\u0117l\u0117s klausymui lovoje.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>4 prie\u017eastis: \u012fsitraukimas \u012f pokalbius<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kaip spr\u0119sti: <\/strong>pasikalb\u0117kite su savo \u0161eima ar draugais ne v\u0117lai vakare, o valgio ar pasivaik\u0161\u010diojimo metu &#8211; paai\u0161kinkite jiems, kad miegas jums svarbus ir vakaro metu jums reikalinga asmenin\u0117 erdv\u0117.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>5 prie\u017eastis: sunku nustoti nar\u0161yti internete<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kaip spr\u0119sti:<\/strong> nustatykite savo mobiliajame telefone prietaiso naudojimo ribas. I\u0161bandykite program\u0117les, skirtas pa\u0161alinti d\u0117mes\u012f bla\u0161kan\u010dias program\u0117les, kurios nuolat siun\u010dia \u012fvairius prane\u0161imus.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>6 prie\u017eastis: vakarinis tvarkymasis<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Kaip spr\u0119sti: <\/strong>jeigu jums svarbu tvarkinga aplinka, apsibr\u0117\u017ekite, jog prie\u0161 mieg\u0105 tvarkysit\u0117s ne daugiau kaip 30 min. Ir tvarkykite tik tai k\u0105 tikrai reikia, neprad\u0117kite nereikaling\u0173 darb\u0173. Jeigu yra galimyb\u0117, pagalbos papra\u0161ykite \u017emonos, vyro ar vaik\u0173.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>7 prie\u017eastis: vakare kamuoja mintys apie nepadarytus darbus.<\/strong><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Kaip spr\u0119sti: <\/strong>pasakykite sau, jog viso padaryti, sutvarkyti, i\u0161spr\u0119sti negalite vienu metu, ypa\u010d nakt\u012f, kai laikas miegoti. U\u017esira\u0161ykite ant lapo visus galvoje besisukan\u010dius darbus ir laik\u0105, kada planuojate juos atlikti. Taip nusiraminsite, jog visi darbai bus atlikti laiku ir nieko nepamir\u0161ite.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>8 prie\u017eastis: miegamajame per auk\u0161ta temperat\u016bra<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kaip spr\u0119sti? <\/strong>miegamajame rekomenduojama palaikyti \u017eemesn\u0119 temperat\u016br\u0105, pavyzd\u017eiui, 18 laipsni\u0173. Jeigu vis\u0105 dien\u0105 \u012f miegamojo langus \u0161vie\u010dia saul\u0117, vakare kambaryje gali b\u016bti tikrai kar\u0161ta. Saul\u0117t\u0105 dien\u0105, pridenkite miegamojo langus u\u017euolaidomis, o vakare pla\u010diai atverkite lang\u0105, kad kambarys atv\u0117st\u0173 ir i\u0161siv\u0117dint\u0173 gryname ore.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>9 prie\u017eastis: noras vakare u\u017ekand\u017eiauti.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Kaip spr\u0119sti:<\/strong> v\u0117lyv\u0105 potrauk\u012f u\u017ekand\u017eiauti pakeiskite kitu \u012fpro\u010diu, pavyzd\u017eiui, \u017eoleli\u0173 arbata ar atpalaiduojan\u010dia vonia, kry\u017eia\u017eod\u017eiu, knygos skaitymu ar trumpa tempimo mank\u0161ta. Jei i\u0161 ties\u0173 jau\u010diate alk\u012f, pamastykite, ar j\u016bs\u0173 dienos valgiai subalansuoti ir ar gaunate reikiam\u0105 kiek\u012f dar\u017eovi\u0173, baltym\u0173 ir angliavandeni\u0173. I\u0161alkus vakare, likus kelioms valandoms iki miego u\u017ekand\u017eiaukite lengvai, pavyzd\u017eiui, jogurtu su uogomis ar sauja rie\u0161ut\u0173.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Miegas &#8211; vienas pagrindini\u0173 m\u016bs\u0173 poreiki\u0173, kurio nauda yra didel\u0117. Pakankamas miegas gali pad\u0117ti palaikyti normal\u0173 susikaupim\u0105, a\u0161tr\u0173 d\u0117mes\u012f, svorio kontrol\u0119, nuotaik\u0105. &nbsp; Miego svarb\u0105 supranta dauguma, ta\u010diau vakare labai lengvai pasiduodame d\u0117mes\u012f bla\u0161kantiems dalykams, kurie prie\u0161 mieg\u0105 atsipalaiduoti nepadeda. Pavyzd\u017eiui: ilgas nar\u0161ymas socialiniuose tinkluose, v\u0117lyvas el. pa\u0161to d\u0117\u017eut\u0117s skaitymas, lai\u0161k\u0173 atra\u0161in\u0117jimas, v\u0117lyvas u\u017ekand\u017eiavimas prie\u0161 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":66707,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-66706","post","type-post","status-publish","format-standard","has-post-thumbnail","category-be-kategorijos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Perprogramuokite savo vakaro \u012fpro\u010dius - \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\/perprogramuokite-savo-vakaro-iprocius\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Perprogramuokite savo vakaro \u012fpro\u010dius - \u0160ilut\u0117s naujienos\" \/>\n<meta property=\"og:description\" content=\"Miegas &#8211; vienas pagrindini\u0173 m\u016bs\u0173 poreiki\u0173, kurio nauda yra didel\u0117. Pakankamas miegas gali pad\u0117ti palaikyti normal\u0173 susikaupim\u0105, a\u0161tr\u0173 d\u0117mes\u012f, svorio kontrol\u0119, nuotaik\u0105. &nbsp; Miego svarb\u0105 supranta dauguma, ta\u010diau vakare labai lengvai pasiduodame d\u0117mes\u012f bla\u0161kantiems dalykams, kurie prie\u0161 mieg\u0105 atsipalaiduoti nepadeda. Pavyzd\u017eiui: ilgas nar\u0161ymas socialiniuose tinkluose, v\u0117lyvas el. pa\u0161to d\u0117\u017eut\u0117s skaitymas, lai\u0161k\u0173 atra\u0161in\u0117jimas, v\u0117lyvas u\u017ekand\u017eiavimas prie\u0161 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/perprogramuokite-savo-vakaro-iprocius\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160ilut\u0117s naujienos\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/silutes.naujienos\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-10T09:47:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.silutesnaujienos.lt\/lt\/wp-content\/uploads\/2024\/12\/miegas.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1500\" \/>\n\t<meta property=\"og:image:height\" content=\"844\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0160ilut\u0117s naujien\u0173 inf.\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minut\u0117s\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/\"},\"author\":{\"name\":\"\u0160ilut\u0117s naujien\u0173 inf.\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#\\\/schema\\\/person\\\/976440ef837444400af3c77c19c61454\"},\"headline\":\"Perprogramuokite savo vakaro \u012fpro\u010dius\",\"datePublished\":\"2024-12-10T09:47:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/\"},\"wordCount\":738,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/wp-content\\\/uploads\\\/2024\\\/12\\\/miegas.jpg\",\"inLanguage\":\"lt-LT\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/\",\"url\":\"https:\\\/\\\/www.silutesnaujienos.lt\\\/lt\\\/perprogramuokite-savo-vakaro-iprocius\\\/\",\"name\":\"Perprogramuokite savo vakaro \u012fpro\u010dius - 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