Ne morete zaspati?

Kako do boljšega spanca

Če premalo spimo, se bo to slej ko prej poznalo na našem zdravju,  pa tudi na koncentraciji in storilnosti. Mnogo ljudi ima težave s tem, kako zaspati. Kako ravnati, če štetje ovc ne pomaga?

- Določite si uro za odhod v posteljo. Rutina, ki jo boste na ta način vzpostavili, bo uravnala vašo notranjo uro in od določeni uri boste laže zaspali. Priporočljivo je tudi vstajati vedno ob isti uri.

- Pazite, kaj pojeste zvečer. Strokovnjaki odsvetujejo kofein in sladkor, zato se odpovejte kavi, gaziranim pijačam, sladkarijam in podobnem. Večerjo si pripravite par ur pred spanjem, hrana pa naj bo lahka in hitro prebavljiva.

- Odpovejte se televiziji in računalniku tik pred spanjem, saj svetloba ekranov možganom ne dovoli, da bi se umirili. Izklopite tudi vse zvoke iz okolice.

- Zatemnite spalnico, saj svetloba moti delovanje hormona melatonina, ki uravnava naš bioritem in spalni ciklus. Ker ga telo z leti proizvaja vse manj, ga lahko v telo vnašamo s hrano. Nahaja se v prosu, nepredelanem rižu, bananah, datljih, lešnikih, cimetu, rastlinskem mleku.

- Pred spanjem spijte toplo mleko  z  medom ali žličko kurkume. Alkoholu se odpovejte, saj po tem, ko najprej uspava, njegov učinek popusti in to nas lahko popolnoma zbudi.

- Priporočljiva temperatura v spalnici je okrog 18 stopinj, ne sme pa biti višja od 20 °C. Pred spanjem prostor prezračimo. Tudi vlaga je pomembna – optimalna je med 40 in 60 odstotki.

- Zaspati pomaga tudi joga, predvsem tisti jogijski položaji, ki umirjajo telo in um. Poznavalci predlagajo položaje balasana, pavanamuktasana, slabhasana in viparita karani.

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