{"id":230560,"date":"2020-10-19T09:00:00","date_gmt":"2020-10-19T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/vai-miega-trukums-padara-tevi-resnaku\/"},"modified":"2025-09-23T00:14:30","modified_gmt":"2025-09-22T23:14:30","slug":"vai-miega-trukums-padara-tevi-resnaku","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/lv-lv\/vai-miega-trukums-padara-tevi-resnaku\/","title":{"rendered":"Vai Miega Tr\u016bkums Padara Tevi Resn\u0101ku?"},"content":{"rendered":"\n

Aiz\u0146emtaj\u0101 m\u016bsdienu ritm\u0101, miegs bie\u017ei tiek atstumts \u201cgreznumu\u201d kategorij\u0101. M\u0113s izlai\u017eam miegu da\u017e\u0101du iemeslu d\u0113\u013c, s\u0101kot no savies\u012bgiem pas\u0101kumiem l\u012bdz gar\u0101m stund\u0101m darb\u0101. M\u016bsu p\u0101rpild\u012btajos dienas grafikos, miegs nosl\u012bd visai zemu priorit\u0101\u0161u sarakst\u0101, bet, tik tie\u0161\u0101m, t\u0101 nemaz nav labi! \u0160aj\u0101 rakst\u0101 m\u0113s atbild\u0113sim uz jaut\u0101jumu, k\u0101du esam bie\u017ei dzird\u0113ju\u0161i neizgul\u0113jo\u0161os uzdodam, \u201cVai miega tr\u016bkums var padar\u012bt mani resnu?\u201d. Turpiniet las\u012bt, lai uzzin\u0101tu skaidru atbildi.<\/p>\n\n\n\n

Kas notiek, kad j\u016bs neizgu\u013caties pietieko\u0161i?<\/strong><\/h2>\n\n\n\n

Laiku pa laikam, izlaist nakti v\u0113l ir pie\u013caujami, bet ne\u013caujiet tam k\u013c\u016bt par ieradumu. Kvalitat\u012bvs miegs pal\u012bdz \u0137ermenim atp\u016bsties un atjaunoties. Miega tr\u016bkums, turpret\u012b, var izrais\u012bt vesel\u012bbas probl\u0113mas. <\/p>\n\n\n\n

Ietekm\u0113 j\u016bsu garst\u0101vokli<\/strong><\/h3>\n\n\n\n

Miega stundu izlai\u0161ana noved pie k\u0101 vair\u0101k, k\u0101 miegain\u012bbas dienas laik\u0101 vien. Hronisks miega tr\u016bkums var izrais\u012bt da\u017eas \u013coti nopietnas blaknes, k\u0101 sp\u0113ka tr\u016bkumu, nesp\u0113ju koncentr\u0113ties, garst\u0101vok\u013ca sv\u0101rst\u012bbas, paaugstin\u0101tu stresu un trauksmes saj\u016btu, k\u0101 ar\u012b veicina depresijas att\u012bst\u012bbu (1).<\/p>\n\n\n\n

Maz ener\u0123ijas<\/strong><\/h3>\n\n\n\n

Vienk\u0101r\u0161i sakot, j\u016bsu \u0137ermenim ir nepiecie\u0161ams laiks, lai uzl\u0101d\u0113tos. Vien\u0101 p\u0113t\u012bjum\u0101 atkl\u0101ja, ka miega tr\u016bkums pat vienas nakts garum\u0101 ir saist\u0101ms ar samazin\u0101tu ener\u0123ijas pat\u0113ri\u0146u n\u0101kamaj\u0101 dien\u0101 (2). Kop\u0101 ar tendenci izv\u0113l\u0113ties ne tos lab\u0101kos \u0113dienus, kad esam noguru\u0161i, tas var viegli novest pie aptauko\u0161an\u0101s, k\u0101du laiku v\u0113l\u0101k.<\/p>\n\n\n\n

Pie\u0146em\u0161an\u0101s svar\u0101<\/strong><\/h3>\n\n\n\n

Tik tie\u0161\u0101m, miega tr\u016bkums var izrais\u012bt pie\u0146em\u0161anos svar\u0101! Daudz un da\u017e\u0101du p\u0113t\u012bjumu rezult\u0101ti liecina par to, ka regul\u0101rs, nepietieko\u0161s miegs var\u0113tu b\u016bt viens no iemesliem, k\u0101d\u0113\u013c jums vairs neder vecie d\u017einsi (3). Pat tad j\u016bs dom\u0101jat, ka viegli sp\u0113jat tikt cauri ar vien p\u0101ris stund\u0101m miega (un tr\u012bsk\u0101r\u0161o espreso!), j\u016bsu \u0137ermenis ir cit\u0101s dom\u0101s. Lai tas sp\u0113tu optim\u0101li funkcion\u0113t, cilv\u0113ka \u0137ermenim ir nepieci\u0113sama atp\u016bta, kas noz\u012bm\u0113, ka pietiekams miega daudzums sp\u0113l\u0113 b\u016btisku lomu j\u016bsu vesel\u012bb\u0101.<\/p>\n\n\n\n

\"Miega<\/figure>\n\n\n\n

Run\u0101jot par \u0113diena izv\u0113l\u0113m, k\u0101da tie\u0161i ir di\u0113tas un miega saikne?<\/strong><\/h2>\n\n\n\n

Tas ir pavisam vienk\u0101r\u0161i – kad j\u016bs neesat izgul\u0113ju\u0161ies un, dro\u0161vien, j\u016btaties \u0113rc\u012bgi un noguru\u0161i, lai pa\u0113stu, j\u016bs noteikti pagr\u0101bjat pirmo, kas gad\u0101s pa rokai.<\/p>\n\n\n\n

Vien\u0101 p\u0113t\u012bjum\u0101 tika atkl\u0101ts, ka miega tr\u016bkumu cieto\u0161ajiem dal\u012bbniekiem piemita maz\u0101k pa\u0161kontroles atteikties no kait\u012bg\u0101m uzkod\u0101m (k\u0101 cepumiem un konfekt\u0113m), pat divu stundu laik\u0101 p\u0113c malt\u012btes, kur\u0101 tie uz\u0146\u0113ma 90% dien\u0101 nepiecie\u0161am\u0101s kalorijas. \u0160\u0101ds efekts bija \u012bpa\u0161i spilgti nov\u0113rojams p\u0113cpusdienas nosl\u0113gum\u0101 un vakara stund\u0101s. P\u0113c \u010detr\u0101m dien\u0101m neptieko\u0161a miega, dal\u012bbnieki izv\u0113l\u0113j\u0101s par 50% kalorij\u0101m bag\u0101t\u0101kas uzkodas, sal\u012bdzin\u0101jum\u0101 ar tiem, kuriem izdev\u0101s izgul\u0113ties (4).<\/p>\n\n\n\n

Nepietieko\u0161s miegs var pat izrais\u012bt izsalkumu. P\u0113tnieki ir atkl\u0101ju\u0161i, ka cilv\u0113ki ar hronisku miega tr\u016bkumu, uzr\u0101da augst\u0101kus plazmas grel\u012bna (\u201cbada\u201d hormona) l\u012bme\u0146us, nek\u0101 cilv\u0113ki, kuri izgu\u013cas pietieko\u0161i (5). T\u0101 k\u0101 grel\u012bns ir hormons, kas j\u016bs br\u012bdina, ka ir pien\u0101cis laiks \u0113st, cirkul\u0101cij\u0101 paaugstin\u0101ts t\u0101 l\u012bmenis palielina risku, ka j\u016bs p\u0101r\u0113d\u012bsieties \u0113dienreiz\u0113s un nemit\u012bgi kaut ko uzkod\u012bsiet starp t\u0101m. Nepietieko\u0161s miegs pat vienas nakts garum\u0101 var rad\u012bt \u0161\u0101du efektu!<\/p>\n\n\n\n

Ir v\u0113l k\u0101da visai rieb\u012bga miega tr\u016bkuma blakne. Past\u0101v pier\u0101d\u012bjumi tam, ka nepietieko\u0161s miegs var veicin\u0101t insul\u012bna pretest\u012bbu (4). Galu gal\u0101, v\u0101j\u0161 insul\u012bna j\u016bt\u012bgums var izrais\u012bt pie\u0146em\u0161anos svar\u0101, jo, insul\u012bna l\u012bmenim asin\u012bs pieaugot, liel\u0101ks glukozes daudzums tiks uzglab\u0101ts k\u0101 tauku rezerves. Papildus tam, insul\u012bna pretest\u012bbai bie\u017ei seko otr\u0101 tipa diab\u0113ts (6).<\/p>\n\n\n\n

Atsaucoties uz Nacion\u0101lo Miega Fondu (ASV), pieaugu\u0161ajiem ir nepiecie\u0161amas 7-9 stundas miega katru nakti, lai piln\u012bb\u0101 izgul\u0113tos (7). Katram cilv\u0113kam \u0161is laiks at\u0161\u0137iras, bet t\u0101 ir laba vadl\u012bnija uz ko tiekties. Gandr\u012bz visiem k\u0101dreiz gad\u0101s pa k\u0101dai briesm\u012bgai naktij, kur\u0101s nesan\u0101k izgul\u0113ties, bet daudzi cie\u0161 no miega trauc\u0113jumiem visa m\u016b\u017ea garum\u0101.<\/p>\n\n\n\n

\"Padomi,<\/figure>\n\n\n\n

K\u0101 lab\u0101k izgul\u0113ties nakts laik\u0101?<\/strong><\/h2>\n\n\n\n

Ja p\u0113d\u0113j\u0101 laik\u0101 j\u016bs nepamostaties atp\u016btu\u0161ies, j\u016bs varat sekot k\u0101d\u0101m no \u0161\u012bm strat\u0113\u0123ij\u0101m:<\/p>\n\n\n\n

Medit\u0113jiet<\/strong><\/p>\n\n\n\n

\u0160\u012b gadsimtiem sen\u0101 nodarb\u012bba ir labi paz\u012bstama d\u0113\u013c t\u0101s nomierino\u0161aj\u0101m sp\u0113j\u0101m. Tikai 15 min\u016btes medit\u0101cijas pal\u012bdz\u0113s jums atsl\u0101bin\u0101ties, atbr\u012bvoties no stresa un uzm\u0101c\u012bgaj\u0101m dom\u0101m un raiz\u0113m, kas laupa nakts mieru. Ja jums nav iepriek\u0161\u0113jas pieredzes medit\u0113jot, vienk\u0101r\u0161i mekl\u0113jiet padomu Google! T\u012bmekl\u012b netr\u016bkst inform\u0101cijas par da\u017e\u0101d\u0101m medit\u0101cijas form\u0101m un elpo\u0161anas tehnik\u0101m. Ja j\u016bs esat pielipu\u0161i saviem telefoniem, izm\u0113\u0123iniet k\u0101du no daudzaj\u0101m medit\u0101cijas aplik\u0101cij\u0101m.<\/p>\n\n\n\n

Regul\u0101riji vingrojiet<\/strong><\/h3>\n\n\n\n

Cilv\u0113ki, kuri regul\u0101ri tren\u0113jas, parasti gu\u013c daudz ilg\u0101k un pamostasa izgul\u0113ju\u0161\u0101kies. Vesel\u012bga vingrin\u0101jumu rut\u012bna veicina k\u0101rt\u012bgu miega re\u017e\u012bmu. Vingro\u0161ana var ar\u012b neb\u016b treni\u0146i trena\u017eieru z\u0101l\u0113 vai kas cits \u013coti intens\u012bvs – tas var b\u016bt jebkas, ieskaitot pastaigu, r\u012bta skr\u0113jienu, d\u0101rza darbus, vai vieglus vingrin\u0101jumus!<\/p>\n\n\n\n

P\u0101rliecinieties, ka jums netr\u016bkst magnija<\/strong><\/h3>\n\n\n\n
\"Intelligent<\/figure><\/div>\n\n\n\n

Magnijs ir vit\u0101ls miner\u0101ls optim\u0101lai smadze\u0146u, sirds un musku\u013cu vesel\u012bbai (8). Tas pal\u012bdz \u0137ermenim nomierin\u0101ties un atsl\u0113gties, p\u0113c smagas dienas. Magnijs dab\u012bgi ir atrodams za\u013cumos, aug\u013cos, riekstos, pilngraudos, ziv\u012bs un citos p\u0101rtikas produktos. T\u0101 iek\u013cau\u0161ana di\u0113t\u0101 ir \u013coti b\u016btiska.<\/p>\n\n\n\n

Ja jums neizdodas uz\u0146emt pietieko\u0161u magnija daudzumu no \u0113diena, viens no risin\u0101jumiem ir augstv\u0113rt\u012bgu magnija uztura bag\u0101tin\u0101t\u0101ju lieto\u0161ana. Izm\u0113\u0123iniet Intelligent Labs MagEnhance uztura bag\u0101in\u0101t\u0101ju<\/a>. Tas ir lab\u0101kais pieejamais magnija komplekss, kas satur 3 da\u017e\u0101dus magnija veidus – magnija l-treon\u0101tu, magnija glicin\u0101tu un magnija taur\u0101tu. T\u0101s ir biopieejamas magnija formas, kas pal\u012bdz\u0113s paaugstin\u0101t j\u016bsu \u0137erme\u0146a magnija kr\u0101tuves, uzlabos j\u016bsu m\u0101c\u012b\u0161an\u0101s un atmi\u0146as sp\u0113jas un pal\u012bdz\u0113s jums k\u0101rt\u012bg\u0101k izgul\u0113ties.<\/p>\n\n\n\n

Ierobe\u017eojiet kafe\u012bnu<\/strong><\/h3>\n\n\n\n

Galvenais iemesls ar kafe\u012bnu bag\u0101tu dz\u0113rienu dzer\u0161anai ir sp\u0113ja pamosties un palikt nomod\u0101, t\u0101d\u0113\u013c nav p\u0101rsteidzo\u0161i, ka kafe\u012bns var iztrauc\u0113t j\u016bsu nakts mieru. Ierobe\u017eojot kafe\u012bna lieto\u0161anu r\u012ba stund\u0101m (vai p\u0101rtrauciet to lietot p\u0113c noteiktas dienas stundas), lai j\u016bsu \u0137ermenim pietiktu laika metaboliz\u0113t kaf\u012bnu pirms j\u016bs ejat gul\u0113t. Protams ir ar\u012b t\u0101di laim\u012bgie, kuri sp\u0113j \u013coti \u0101tri metaboliz\u0113t kafe\u012bnu, pat uz\u0146emot to \u012bsi pirms gul\u0113t ie\u0161anas! Neskatoties uz to, vairums no mums nav apd\u0101vin\u0101ti ar t\u0101d\u0101m sp\u0113j\u0101m. <\/p>\n\n\n\n

Ja jums tik tie\u0161\u0101m VAJAG j\u016bsu p\u0113c vakari\u0146u tas\u012bti kafijas, pam\u0113\u0123iniet to aizst\u0101t ar bezkafe\u012bna kafiju. Ja jums vienk\u0101r\u0161i pat\u012bk baud\u012bt karstus dz\u0113rienus dienas nosl\u0113gum\u0101, tas\u012bte z\u0101\u013cu t\u0113jas ir labs risin\u0101jums, kas netrauc\u0113s jums nakt\u012b iemigt.<\/p>\n\n\n\n

\"Intelligent<\/figure>\n\n\n\n

Gu\u013ciet \u0113rt\u012bb\u0101<\/strong><\/h3>\n\n\n\n

Vai j\u016bs k\u0101dreiz esat gul\u0113ju\u0161i PATIESI ne\u0113rt\u0101 gult\u0101? Atlai\u017eoties ne\u0113rt\u0101 gult\u0101 pat pietieko\u0161i v\u0113lu vakr\u0101 negat\u012bvi ietekm\u0113s j\u016bsu miegu, liekot jums d\u012bd\u012bties un groz\u012bties visu nakti, m\u0113\u0123inot iek\u0101rtoties \u0113rti. Visdr\u012bz\u0101kais, j\u016bs no r\u012bta pamod\u012bsieties neizgul\u0113ju\u0161ies, \u012bgni un ar vis\u0101d\u0101m s\u0101p\u0113m. Nav \u0161aubu, ka kaut kas tik vienk\u0101r\u0161s k\u0101 nepiem\u0113rota gulta var liegt jums atp\u016bsties pietieko\u0161i.<\/p>\n\n\n\n

P\u0101rliecinieties, ka j\u016bsu gulta ir \u0113rta un spilveni m\u012bksti (nevis veci un izgul\u0113ti!). Sar\u016bp\u0113jiet pietieko\u0161i biezas (vai pl\u0101nas) segas, lai jums nakts vid\u016b neb\u016btu j\u0101pamostas salstot vai sv\u012bstot. Iesp\u0113jams, t\u0101s jums \u0161\u0137it\u012bs nenoz\u012bm\u012bgas izmai\u0146as, bet t\u0101s veiks br\u012bnumus, uzlabojot j\u016bsu nakts mieru!<\/p>\n\n\n\n

Lasiet gr\u0101matu<\/strong><\/h3>\n\n\n\n

J\u016bs esat gr\u0101matu t\u0101rps? P\u0101rvariet savu miega tr\u016bkumu izlasot p\u0101ris labas gr\u0101matas noda\u013cas. Koncentr\u0113jieties uz st\u0101stu, j\u016bsu pr\u0101ts nov\u0113rs\u012bsies no dienas uztraukumiem un stresa, \u013caujot jums \u201cizb\u0113gt\u201d no raiz\u0113m un, galu gal\u0101, k\u0101rt\u012bgi izgul\u0113ties.<\/p>\n\n\n\n

Klausieties m\u016bziku<\/strong><\/h3>\n\n\n\n

Lai gan smagais met\u0101ls \u012bsti neb\u016bs piem\u0113rots nakts mieram, m\u016bzika var atst\u0101t \u013coti pozit\u012bvu iespaidu. \u013boti l\u012bdz\u012bgi k\u0101 tas ir ar las\u012b\u0161anu un medit\u0101ciju, m\u016bzika \u013cauj j\u016bsu pr\u0101tam s\u0101kt nomierin\u0101ties un aizmirst par dom\u0101m un raiz\u0113m, kas m\u0113dz mums trauc\u0113t iemigt.<\/p>\n\n\n\n

Tik tie\u0161\u0101m, miega tr\u016bkums var j\u016bs padar\u012bt resn\u0101ku…<\/strong><\/h2>\n\n\n\n

Miega tr\u016bkumam ir nevesel\u012bgas sekas un pie\u0146em\u0161an\u0101s svar\u0101 ir starp t\u0101m. Kvalitat\u012bvs miegs ir svar\u012bgs, ja j\u016bs v\u0113laties, lai jums n\u0101kamaj\u0101 dien\u0101 netr\u016bktu ener\u0123ijas. Cerams, padomi, kuriem m\u0113s dal\u012bjamies \u0161aj\u0101 rakst\u0101, pal\u012bdz\u0113s jums izgul\u0113ties k\u0101rt\u012bg\u0101k. Vai jums ir k\u0101di ar miegu saist\u012bti st\u0101sti? Dalieties ar tiem zem\u0101k eso\u0161aj\u0101 koment\u0101ru sekcij\u0101!<\/p>\n\n\n\n

Atsauces<\/p>\n\n\n\n

(1) Hanson JA, Huecker MR. Sleep Deprivation. [Updated 2020 Jun 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547676\/<\/a><\/p>\n\n\n\n

(2) Benedict, C., Hallschmid, M., Lassen, A., Mahnke, C., Schultes, B., Schioth, H., . . . Lange, T. (2011). Acute sleep deprivation reduces energy expenditure in healthy men. American Journal of Clinical Nutrition, 1229-1236.<\/p>\n\n\n\n

(3) University of Chicago Medical Center. (2016). Sleep loss boosts hunger and unhealthy food choices.<\/p>\n\n\n\n

(4) Broussard, J., Ehrmann, D., Cauter, E., Tasali, E., & Brady, M. (2012). Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction. Annals of Internal Medicine Ann Intern Med, 549-549.<\/p>\n\n\n\n

(5) Patel, S., Malhotra, A., White, D., Gottlieb, D., & Hu, F. (2006). Association between Reduced Sleep and Weight Gain in Women. American Journal of Epidemiology, 947-954.<\/p>\n\n\n\n

(6) Mayo Clinic. (2017). Insulin and weight gain: Keep the pounds off.<\/p>\n\n\n\n

(7) National Sleep Foundation (n.d.). How Much Sleep Do We Really Need?<\/p>\n\n\n\n

(8) de Baaij, Jeroen H F et al. \u201cMagnesium in man: implications for health and disease.\u201d Physiological reviews vol. 95,1 (2015): 1-46. doi:10.1152\/physrev.00012.2014<\/p>\n","protected":false},"excerpt":{"rendered":"

Aiz\u0146emtaj\u0101 m\u016bsdienu ritm\u0101, miegs bie\u017ei tiek atstumts \u201cgreznumu\u201d kategorij\u0101. M\u0113s izlai\u017eam miegu da\u017e\u0101du iemeslu d\u0113\u013c, s\u0101kot no savies\u012bgiem pas\u0101kumiem l\u012bdz gar\u0101m stund\u0101m darb\u0101. 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