Gjumi dhe shėndeti - Si ndikon gjumi nė shėndetin e njeriut
Gjeja me e keqe ne bote? Te perpiqesh te flesh dhe te mos mundesh ta besh! Kėshtu pretendonte shkrimtari Francis Scott Fitzgerald. Dhe duhet thėnė se nuk janė te paktė ata qe i japin te drejte. Njė gjumė jo mjaftueshėm restaurues mund te ndikoje, negativisht, ne mireqenien fizike, mendore dhe emotive te personave.
Sipas “World Association of Sleep Medicine”, 45% e popullates boterore ka probleme dhe pushimin gjatė nates.
Nder te tjera, edhe shumė kerkime shkencore, kanė demonstruar rėndėsinė e te fjeturit mire.
Njė studim i publikuar ne Plos One, nenvizon faktin se te fjeturit pasi kemi mėsuar dicka te re i ben mire memorjes. Ja abstrakti:
Numerous studies have examined sleep’s influence on a range of hippocampus-dependent declarative memory tasks, from text learning to spatial navigation. In this study, we examined the impact of sleep, wake, and time-of-day influences on the processing of declarative information with strong semantic links (semantically related word pairs) and information requiring the formation of novel associations (unrelated word pairs). Participants encoded a set of related or unrelated word pairs at either 9am or 9pm, and were then tested after an interval of 30 min, 12 hr, or 24 hr. The time of day at which subjects were trained had no effect on training performance or initial memory of either word pair type. At 12 hr retest, memory overall was superior following a night of sleep compared to a day of wakefulness. However, this performance difference was a result of a pronounced deterioration in memory for unrelated word pairs across wake; there was no sleep-wake difference for related word pairs. At 24 hr retest, with all subjects having received both a full night of sleep and a full day of wakefulness, we found that memory was superior when sleep occurred shortly after learning rather than following a full day of wakefulness. Lastly, we present evidence that the rate of deterioration across wakefulness was significantly diminished when a night of sleep preceded the wake period compared to when no sleep preceded wake, suggesting that sleep served to stabilize the memories against the deleterious effects of subsequent wakefulness. Overall, our results demonstrate that 1) the impact of 12 hr of waking interference on memory retention is strongly determined by word-pair type, 2) sleep is most beneficial to memory 24 hr later if it occurs shortly after learning, and 3) sleep does in fact stabilize declarative memories, diminishing the negative impact of subsequent wakefulness.
Tjetėr; njė studim i publikuar tek Sleep (Insufficient Sleep and Suicidality in Adolescents), thotė se njė deprivim kronik i gjumit midis adoleshenteve mund te rrise rezikun pėr vetėvrasje.
Ka pastaj edhe mjaft kerkime shkencore qe vertetojne efektet mireberese te gjumi, mbi sistemin imunitar: na mbron nga ftohja.
Pėr sa ore gjume kemi nevojė?
Ne pėrgjithėsi 7-8 ore, duke qene se nuk ka njė pergjigjie qe te jetė e vlefshme pėr te gjithė; pra 7-8 ore edhe pse duke kaluar nga individi ne individ kerkesa ėshtė e ndryshme.
7-8 ore ne kohet e sotme janė ne nivel i paarritshem. Sot qe jetojme ne njė shoqeri te deprivuar nga gjumi. Njė herė e njė kohe drita fikej dhe mbaronte dita, ndėrsa sot nata gėlon nga jeta. Pa harruar se ndricimi mė i lartė modifikon ritmet e leshimit te melatonines, qe ėshtė njė hormon qe rregullon ciklet gjumė-zgjim.
Mungesa e gjumit ndikon edhe mbi humorin tone. Kush fle keq hyn ne njė rreth vicioz: bie toni i humorit dhe ėshtė ne rrezik depresioni. Subjekti me pagjumesi kronike paraqet njė rrezik te lartė pėr te rene ne episode depresive dhe, anasjelltas, subjekti me depresion ankohet shpesh se nuk arrin te fle.
Disa keshilla pėr te pushuar mire gjatė nates.
Duhet para se gjithash qe te perpiqemi qe te shkojme ne shtrat ne te njejtat orare, pra te krijojme njė lloj regulli. Pėrpara se te fikni dritat dhe te pergatiteni pėr te fjetur ėshtė mire qe te shmangen situatat me hiperaktivitet fizik ose strese emocionale. Duhet patur kujdes ndaj ushqimit dhe shmangjes se pijeve alkolike qe mund ta bejne gjumin me te veshtire. Nėse problemi vazhdon, ėshtė mire qe ti drejtoheni mjekut.
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Rinstinkt blog: http://rinstinkt.wordpress.com/2012/...-dhe-shendeti/ )
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