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[title] => Ono što pijete tijekom dana, može utjecati na san noću: evo što vam je (ne) činiti ako ne možete zaspati, jedno je piće strogo zabranjeno
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Jacqueline Howard, novinarka CNN-a specijalizirana za zdravstvene teme u videu objavljenome na njihovoj stranici progovara o važnosti tekućina za kvalitetu sna. Zaključak je brojnih stručnjaka isti - ono što pijemo tijekom dana itekako može utjecati na kvalitetu sna.
Naime, dehidracija i manjak vode u organizmu utječu na napetost organizma prilikom čega se jednostavno osjećamo loše. U takvim je trenucima teško zaspati, no velika većina čini grešku pokušavajući nadoknaditi dnevne greške pojačanim unosom u večernjim satima.
Kao načine na koje možete poboljšati kvalitetu sna Howard navodi:
- dovoljna količina vode tijekom dana
Istraživanje provedeno na Oxfordu sugerira kako nedovoljna konzumacija vode može nepovoljno utjecati na san, budući da u tim trenucima organizam u globalu pati.
Za žene se preporuča idealna količina od jedanaest čaša vode dnevno, za muškarce čak petnaest. Ako ste uvjereni da količinu i premašite, napravite test. Odredite dan u kojemu ćete se potruditi zaista brojati, mogli biste se iznenaditi "rezultatom".
Nikako se pak ne preporuča na kraju dana pokušati nadoknaditi količinu vode koju niste unijeli ranije. Naglo pijenjemoglo bi doći kao bomba na blago dehidrirani želudac, a budite sigurni i daće vas potreba za mokrenjem buditi više puta tijekom noći.
- izbjegavajte kofein
Iako se radi o općepoznatoj činjenici, mnogi upravo u ovome koraku čine grešku. Kako se za bolji san preporuča popiti šalicu toploga napitka, nerijetko je odabir upravo zeleni čaj koji sadrži količinu kofeina blisku kavi. Isto vrijedi i za crni, bijeli i žuti, pa se potrudite pronaći piće koje vam neće poremetiti san, već vas uljuljkati.
Preporuča se i izbjegavanje kave nakon 18h, a pripazite i na gazirana pića s velikom količinom kofeina.
- izbjegavajte alkohol
Čak i ako vam tijelo nakon dva-tri pića šalje signal da je umorno, kvaliteta sna bit će ugrožena. Journal of neuroscience piše kako se povremeno i često uživanje u alkoholnim pićima petlja u proizvodnju adenozina, ključne kemikalije u mozgu zaslužne za regulaciju sna.
- med i mlijeko
Brojna su istraživanja pokazala da su mlijeko i med dobitna kombinacija za bolji san. Pritom je važno ne pretjerati s količinom i paziti na unos tekućina prije odlaska u krevet.
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[cleanTitle] => Ono što pijete tijekom dana, može utjecati na san noću: evo što vam je (ne) činiti ako ne možete zaspati, jedno je piće strogo zabranjeno
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Jacqueline Howard, novinarka CNN-a specijalizirana za zdravstvene teme u videu objavljenome na njihovoj stranici progovara o važnosti tekućina za kvalitetu sna. Zaključak je brojnih stručnjaka isti - ono što pijemo tijekom dana itekako može utjecati na kvalitetu sna.
Naime, dehidracija i manjak vode u organizmu utječu na napetost organizma prilikom čega se jednostavno osjećamo loše. U takvim je trenucima teško zaspati, no velika većina čini grešku pokušavajući nadoknaditi dnevne greške pojačanim unosom u večernjim satima.
Kao načine na koje možete poboljšati kvalitetu sna Howard navodi:
- dovoljna količina vode tijekom dana
Istraživanje provedeno na Oxfordu sugerira kako nedovoljna konzumacija vode može nepovoljno utjecati na san, budući da u tim trenucima organizam u globalu pati.
Za žene se preporuča idealna količina od jedanaest čaša vode dnevno, za muškarce čak petnaest. Ako ste uvjereni da količinu i premašite, napravite test. Odredite dan u kojemu ćete se potruditi zaista brojati, mogli biste se iznenaditi "rezultatom".
Nikako se pak ne preporuča na kraju dana pokušati nadoknaditi količinu vode koju niste unijeli ranije. Naglo pijenjemoglo bi doći kao bomba na blago dehidrirani želudac, a budite sigurni i daće vas potreba za mokrenjem buditi više puta tijekom noći.
- izbjegavajte kofein
Iako se radi o općepoznatoj činjenici, mnogi upravo u ovome koraku čine grešku. Kako se za bolji san preporuča popiti šalicu toploga napitka, nerijetko je odabir upravo zeleni čaj koji sadrži količinu kofeina blisku kavi. Isto vrijedi i za crni, bijeli i žuti, pa se potrudite pronaći piće koje vam neće poremetiti san, već vas uljuljkati.
Preporuča se i izbjegavanje kave nakon 18h, a pripazite i na gazirana pića s velikom količinom kofeina.
- izbjegavajte alkohol
Čak i ako vam tijelo nakon dva-tri pića šalje signal da je umorno, kvaliteta sna bit će ugrožena. Journal of neuroscience piše kako se povremeno i često uživanje u alkoholnim pićima petlja u proizvodnju adenozina, ključne kemikalije u mozgu zaslužne za regulaciju sna.
- med i mlijeko
Brojna su istraživanja pokazala da su mlijeko i med dobitna kombinacija za bolji san. Pritom je važno ne pretjerati s količinom i paziti na unos tekućina prije odlaska u krevet.
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14. svibanj 2024 06:58
