{"id":111261,"date":"2022-07-18T21:54:00","date_gmt":"2022-07-18T18:54:00","guid":{"rendered":"https:\/\/life.karpat.in.ua\/?p=111261"},"modified":"2022-07-17T18:53:29","modified_gmt":"2022-07-17T15:53:29","slug":"nyaron-gyakoribb-az-alvaszavar","status":"publish","type":"post","link":"https:\/\/life.karpat.in.ua\/?p=111261&lang=hu","title":{"rendered":"Ny\u00e1ron gyakoribb az alv\u00e1szavar"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong><strong>&nbsp;\u201eNy\u00e1ron a melatoninszint v\u00e1ltoz\u00e1sa cs\u00f6kkentheti a nappali fitts\u00e9get, n\u00f6velheti a f\u00e1radts\u00e1got: ett\u0151l \u00e9jszaka gyakrabban fel\u00e9bred\u00fcnk, az alv\u00e1sunk t\u00f6redezett\u00e9 v\u00e1lhat\u201d \u2013 mondta G. N\u00e9meth Gy\u00f6rgy, a Magyar Alv\u00e1s Sz\u00f6vets\u00e9g eln\u00f6ke az <a href=\"https:\/\/infostart.hu\/eletmod\/2022\/07\/16\/gyakoribbak-nyaron-az-alvasproblemak\" target=\"_blank\" rel=\"noreferrer noopener\">InfoR\u00e1di\u00f3nak<\/a>.<\/strong><\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignright size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar.jpg\" alt=\"\" class=\"wp-image-111262\" width=\"473\" height=\"267\" srcset=\"https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar.jpg 309w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar-300x169.jpg 300w\" sizes=\"auto, (max-width: 473px) 100vw, 473px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Ny\u00e1ron a h\u0151s\u00e9g nagym\u00e9rt\u00e9kben befoly\u00e1solja az alv\u00e1sunkat, \u00e9s a szak\u00e9rt\u0151k szerint sok\u00e1ig fogunk m\u00e9g a forr\u00f3 ny\u00e1rt\u00f3l rosszul aludni. A megn\u00f6vekedett vil\u00e1gos \u00f3r\u00e1k sz\u00e1ma hat a cirkadi\u00e1n ritmusra, vagyis a test bels\u0151 \u00f3r\u00e1j\u00e1nak a k\u00f6zvet\u00edt\u00e9s\u00e9vel az alv\u00e1s \u00e9s \u00e9brenl\u00e9t v\u00e1ltoz\u00e1saira.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A min\u0151s\u00e9gi alv\u00e1s titka<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Min\u00e9l tov\u00e1bb \u00e9rz\u00e9kelj\u00fck a f\u00e9nyt, a szab\u00e1lyoz\u00f3 bels\u0151 \u00f3r\u00e1nk ann\u00e1l tov\u00e1bb jelzi, hogy m\u00e9g nem \u00e9rkezett el az alv\u00e1s ideje \u2013 mondta G. N\u00e9meth Gy\u00f6rgy, a Magyar Alv\u00e1s Sz\u00f6vets\u00e9g eln\u00f6ke.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Annak \u00e9rdek\u00e9ben, hogy pihentet\u0151 mennyis\u00e9g\u0171 \u00e9s min\u0151s\u00e9g\u0171 alv\u00e1shoz juthassunk ilyen k\u00f6r\u00fclm\u00e9nyek k\u00f6zt, korl\u00e1tozni kell a napf\u00e9nnyel val\u00f3 tal\u00e1lkoz\u00e1st \u2013 az er\u0151s \u00e9s direkt napf\u00e9ny ugyanis a b\u0151r\u00fcnk mellett a cirkadi\u00e1n ritmusra is hat. Egy kicsit seg\u00edthet a napszem\u00fcveg haszn\u00e1lata, mert a sz\u00f6vets\u00e9g eln\u00f6ke szerint azzal tomp\u00edthatjuk a f\u00e9nysugarakat, \u00e9s cs\u00f6kkentj\u00fck a napf\u00e9nynek val\u00f3 kitetts\u00e9get, ami az alv\u00e1s szempontj\u00e1b\u00f3l fontos lehet.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar2-1024x576.jpg\" alt=\"\" class=\"wp-image-111263\" srcset=\"https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar2-1024x576.jpg 1024w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar2-300x169.jpg 300w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar2-768x432.jpg 768w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvaszavar2.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Tr\u00fckk\u00f6kkel seg\u00edthetj\u00fck az alv\u00e1st<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u201eSz\u00e1mos praktika van, amivel magunk is seg\u00edthetj\u00fck a ny\u00e1ri elalv\u00e1st. Az esti otthoni rutinokat be kell tartani: m\u00e1sf\u00e9l-k\u00e9t \u00f3r\u00e1val lefekv\u00e9s el\u0151tt c\u00e9lszer\u0171 elkezdeni r\u00e1hangol\u00f3dni az alv\u00e1sra, hogy ide\u00e1lis k\u00f6rnyezetet tudjunk l\u00e9trehozni a h\u00e1l\u00f3szob\u00e1ban\u201d \u2013 \u00e1ll\u00edtja a szakember.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A h\u0151m\u00e9rs\u00e9kletnek nagyj\u00e1b\u00f3l 18-20 fokosnak kell lennie a nyugodt alv\u00e1shoz.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Az alv\u00e1shoz megfelel\u0151 h\u0151fokot ny\u00e1ron neh\u00e9z be\u00e1ll\u00edtani, emellett az elektronikus berendez\u00e9sek zaja is zavarhatja az \u00e1lmunkat. \u00c1gynem\u0171vel \u00e9s h\u00e1l\u00f3ruh\u00e1ban t\u00e9rj\u00fcnk nyugov\u00f3ra. Seg\u00edthet az is, ha a k\u00f6nny\u0171, laza anyagb\u00f3l varrt pizsam\u00e1t felv\u00e9tel el\u0151tt f\u00e9l \u00f3r\u00e1val betessz\u00fck a h\u0171t\u0151be.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvas-1024x576.jpg\" alt=\"\" class=\"wp-image-111264\" srcset=\"https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvas-1024x576.jpg 1024w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvas-300x169.jpg 300w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvas-768x432.jpg 768w, https:\/\/life.karpat.in.ua\/wp-content\/uploads\/2022\/07\/alvas.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Ez seg\u00edtheti az elalv\u00e1st, hiszen a test h\u0151m\u00e9rs\u00e9klet\u00e9t hamarabb \u00e1ll\u00edtja be ide\u00e1lisra, de az is l\u00e9nyeges, hogy este, az alv\u00e1sra val\u00f3 r\u00e1k\u00e9sz\u00fcl\u00e9s id\u0151szak\u00e1ban megfelel\u0151en laz\u00edtsunk \u2013 mondta G. N\u00e9meth Gy\u00f6rgy. Hozz\u00e1tette, alv\u00e1sk\u00f6zpontjukban ny\u00e1ron t\u00f6bben panaszkodnak alv\u00e1sprobl\u00e9m\u00e1kra. A legt\u00f6bben az alv\u00e1shigi\u00e9n\u00e9s szab\u00e1lyok betart\u00e1s\u00e1val javul\u00e1st \u00e9rhetnek el.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A red\u0151ny\u00f6k esti leh\u00faz\u00e1sa vagy egy szemtakar\u00f3 is seg\u00edtheti a szervezetet abban, hogy t\u00f6bb melatonint \u00e1ll\u00edtson el\u0151. Amennyiben valaki t\u00e9len-ny\u00e1ron alv\u00e1szavarral k\u00fczd, jobban teszi, ha szakemberhez fordul, mert a probl\u00e9ma a ny\u00e1ri melegben csak tov\u00e1bb s\u00falyosbodik.<\/p>\n\n\n\n<p class=\"has-text-align-right wp-block-paragraph\"><strong>(infostart.hu)<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p> \u201eNy\u00e1ron a melatoninszint v\u00e1ltoz\u00e1sa cs\u00f6kkentheti a nappali fitts\u00e9get, n\u00f6velheti a f\u00e1radts\u00e1got: ett\u0151l \u00e9jszaka gyakrabban fel\u00e9bred\u00fcnk, az alv\u00e1sunk t\u00f6redezett\u00e9 v\u00e1lhat\u201d \u2013 mondta G. N\u00e9meth Gy\u00f6rgy.<\/p>\n","protected":false},"author":12,"featured_media":111263,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41,594,596,23,592,39],"tags":[],"class_list":["post-111261","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cikkek","category-egeszseg","category-erdekes","category-fotok","category-tarsadalom","category-vilag"],"_links":{"self":[{"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/posts\/111261","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=111261"}],"version-history":[{"count":2,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/posts\/111261\/revisions"}],"predecessor-version":[{"id":111358,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/posts\/111261\/revisions\/111358"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=\/wp\/v2\/media\/111263"}],"wp:attachment":[{"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=111261"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=111261"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/life.karpat.in.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=111261"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}