Sasia e duhur e gjumit me kualitet t\u00eb mir\u00eb jo vet\u00ebm q\u00eb do t\u00eb ndikoj n\u00eb zhvillimin e tyre, por do t\u00eb ndihmoj\u00eb n\u00eb forcimin e aft\u00ebsis\u00eb t\u00eb t\u00eb m\u00ebsuarit, sjelljes, krijimtaris\u00eb dhe ekuilibrit emocional.<\/p>\n
Dhe, sigurisht, nj\u00eb gjum\u00eb i mir\u00eb i nat\u00ebs p\u00ebr ta do t\u00eb thot\u00eb gjum\u00eb i nat\u00ebs i mir\u00eb p\u00ebr t\u00eb gjith\u00eb ju gjithashtu.<\/p>\n
Ne t\u00eb gjith\u00eb e dim\u00eb se, si t\u00eb rritur, duhet t\u00eb synojm\u00eb q\u00eb t\u00eb flem\u00eb \u00e7do nat\u00eb nga tet\u00eb or\u00eb gjum\u00eb, por cili \u00ebsht\u00eb rezultati kur b\u00ebhet fjal\u00eb p\u00ebr nj\u00eb t\u00eb porsalindur?<\/p>\n
Sa or\u00eb gjum\u00eb duhet t\u00eb ket\u00eb nj\u00eb i porsalindur?<\/strong><\/p>\n T\u00eb sapolindurit do t\u00eb flen\u00eb gjat\u00eb dit\u00ebs dhe gjat\u00eb nat\u00ebs \u2013 gjasat jan\u00eb q\u00eb ata t\u00eb jen\u00eb n\u00eb gjum\u00eb m\u00eb shum\u00eb se sa t\u00eb jen\u00eb zgjuar.<\/p>\n Problemi \u00ebsht\u00eb, nuk ka num\u00ebr magjik kur b\u00ebhet fjal\u00eb p\u00ebr sa gjum\u00eb duhet t\u00eb marrin \u2013 mund t\u00eb jet\u00eb diku nga tet\u00eb deri n\u00eb 20 or\u00eb. Disa mund t\u00eb flen\u00eb gjat\u00eb nat\u00ebs q\u00eb nga tet\u00eb jav\u00eb, por n\u00ebse jeni duke ushqyer me gji at\u00ebher\u00eb ka m\u00eb shum\u00eb gjasa q\u00eb ata t\u00eb zgjohen ushqim.<\/p>\n \u00cbsht\u00eb e r\u00ebnd\u00ebsishme q\u00eb t\u00eb kujtojm\u00eb se \u00e7do f\u00ebmij\u00eb \u00ebsht\u00eb i ndrysh\u00ebm, k\u00ebshtu q\u00eb mos e krahasoni gjumin e tyre me t\u00eb tjer\u00ebt. N\u00ebse f\u00ebmija juaj nuk mund t\u00eb b\u00ebj\u00eb gjumin e nat\u00ebs, mos u brengosni sepse vet\u00ebm pak f\u00ebmij\u00eb flen\u00eb gjat\u00eb nat\u00ebs q\u00eb nga 12 muaj.<\/p>\n P\u00ebr disa jav\u00eb, f\u00ebmija juaj ndoshta nuk do t\u00eb jet\u00eb n\u00eb gjendje q\u00eb t\u00eb q\u00ebndroj\u00eb zgjuar p\u00ebr m\u00eb shum\u00eb se dy or\u00eb. N\u00eb nj\u00eb mosh\u00eb kaq t\u00eb re, mund t\u00eb jet\u00eb e duhur q\u00eb t\u00eb keni nj\u00eb model, por mos u ndieni se duhet t\u00eb rrini n\u00eb t\u00eb \u2013 ju mund ta ndryshoni at\u00eb n\u00eb var\u00ebsi t\u00eb nevojave tuaja. Nj\u00eb rutin\u00eb solide nuk \u00ebsht\u00eb e nevojshme deri n\u00eb tre muajt e par\u00eb t\u00eb f\u00ebmij\u00ebs.<\/p>\n Sa gjum\u00eb ju nevojitet f\u00ebmij\u00ebve nj\u00eb vje\u00e7ar?<\/strong><\/p>\n Pasi t\u2019i mbush 12 muaj, rekomandohet nga NHS q\u00eb t\u00eb flen\u00eb rreth dy or\u00eb e 30 minuta n\u00eb dit\u00eb dhe 11 or\u00eb n\u00eb nat\u00eb \u2013 13 or\u00eb e gjysm\u00eb t\u00eb gjitha s\u00eb bashku.<\/p>\n Pakoni sasin\u00eb e gjumit t\u00eb dit\u00ebs n\u00eb dy her\u00eb p\u00ebrderisa ju e ndjeni t\u00eb nevojshme q\u00eb jan\u00eb gati t\u00eb flen\u00eb vet\u00ebm nj\u00eb her\u00eb n\u00eb dit\u00eb p\u00ebr nj\u00eb koh\u00eb t\u00eb shkurt. Kjo \u00ebsht\u00eb zakonisht derisa jan\u00eb 18 muajsh.<\/p>\n Gjumi i dit\u00ebs \u00ebsht\u00eb me shum\u00eb p\u00ebrfitime p\u00ebr t\u00eb porsalindurit; t\u00eb jen\u00eb t\u00eb pushuar do t\u2019u ndihmoj\u00eb t\u00eb m\u00ebsojn\u00eb dhe t\u00eb zhvillohen m\u00eb mir\u00eb. N\u00eb fakt, ata duhet t\u00eb flen\u00eb dit\u00ebn deri sa t\u00eb jen\u00eb 4 vje\u00e7.<\/p>\n Sa gjum\u00eb ju nevojitet f\u00ebmij\u00ebve dy vje\u00e7ar?<\/strong><\/p>\n Pasi q\u00eb i vogli juaj t\u00eb arrij\u00eb mosh\u00ebn dy vje\u00e7are, gjumi i tyre n\u00eb total duhet t\u00eb pak\u00ebsohet. \u00cbsht\u00eb e rekomandueshme q\u00eb t\u00eb marrin nj\u00eb or\u00eb ose 30 minuta gjum\u00eb t\u00eb nevojsh\u00ebm gjat\u00eb dit\u00ebs, me 11 or\u00eb dhe 30 minuta gjat\u00eb nat\u00ebs.<\/p>\n Si bebe, \u00e7do i vog\u00ebl \u00ebsht\u00eb ndryshe; ata\u00a0 do t\u00eb luftojn\u00eb te ken\u00eb 12 or\u00eb gjum\u00eb t\u00eb nat\u00ebs, ose do t\u00eb ken\u00eb nevoj\u00eb p\u00ebr m\u00eb shum\u00eb gjum\u00eb t\u00eb dit\u00ebs p\u00ebrgjat\u00eb dit\u00ebs p\u00ebr t\u00eb mbajtur energjin\u00eb. Pa marr\u00eb parasysh rutin\u00ebn e tyre, b\u00ebni \u00e7far\u00eb \u00ebsht\u00eb e nevojshme p\u00ebr ta m\u00eb mir\u00eb se sa t\u2019i ndiqni udh\u00ebzimet strikte.<\/p>","protected":false},"excerpt":{"rendered":" Sasia e duhur e gjumit me kualitet t\u00eb mir\u00eb jo vet\u00ebm q\u00eb do t\u00eb ndikoj n\u00eb zhvillimin e tyre, por do t\u00eb ndihmoj\u00eb n\u00eb forcimin e aft\u00ebsis\u00eb t\u00eb t\u00eb m\u00ebsuarit, sjelljes, krijimtaris\u00eb dhe ekuilibrit emocional. Dhe, sigurisht, nj\u00eb gjum\u00eb i mir\u00eb i nat\u00ebs p\u00ebr ta do t\u00eb thot\u00eb gjum\u00eb i nat\u00ebs i mir\u00eb p\u00ebr t\u00eb […]<\/p>\n","protected":false},"author":2044,"featured_media":50690,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[234],"tags":[],"class_list":{"0":"post-50689","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-kuriozitete"},"_links":{"self":[{"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/posts\/50689","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/users\/2044"}],"replies":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/comments?post=50689"}],"version-history":[{"count":0,"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/posts\/50689\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/media\/50690"}],"wp:attachment":[{"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/media?parent=50689"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/categories?post=50689"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zjarr.tv\/en\/wp-json\/wp\/v2\/tags?post=50689"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}