{"id":1079,"date":"2022-12-15T09:17:31","date_gmt":"2022-12-15T07:17:31","guid":{"rendered":"https:\/\/www.nutrific.ro\/blog\/?p=1079"},"modified":"2023-01-23T05:51:33","modified_gmt":"2023-01-23T03:51:33","slug":"insomnia-cauze-simptome-tratament","status":"publish","type":"post","link":"https:\/\/www.nutrific.ro\/blog\/insomnia-cauze-simptome-tratament\/","title":{"rendered":"Insomnia \u2013 cauze, simptome, tratament"},"content":{"rendered":"\n<p><strong>Insomnia<\/strong> este, \u00eenainte de toate, un subiect controversat, care se reg\u0103se\u0219te \u00een vie\u021bile multora, dar care, deseori, este gre\u0219it interpretat. Dup\u0103 cum exist\u0103 persoane care, \u00eentr-adev\u0103r, sufer\u0103 de insomnie, exist\u0103 persoane care \u00ee\u0219i definesc cu ajutorul acestui termen incapacitatea sau imposibilitatea de a se odihni corespunz\u0103tor. \u00centr-adev\u0103r, <strong>insomnia este cea mai \u00eent\u00e2lnit\u0103 tulburare de somn<\/strong>, \u00eens\u0103 nu to\u021bi cei care afirm\u0103 c\u0103 au insomnie sunt afecta\u021bi de aceasta. Nu \u00eentotdeauna un somn neodihnitor sau imposibilitatea de a adormi \u00eenseamn\u0103 a te confrunta cu insomnia. Afl\u0103 din urm\u0103toarele r\u00e2nduri ce este, concret, insomnia, cum se diagnosticheaz\u0103, cum se manifest\u0103, dar \u0219i cum o po\u021bi reduce semnificativ, \u00eembun\u0103t\u0103\u021bindu-\u021bi, astfel, calitatea vie\u021bii.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ce este \u0219i cum se manifest\u0103 insomnia<\/strong><\/h2>\n\n\n\n<p>Potrivit unui studiu actualizat \u00een luna iulie 2022 care vizeaz\u0103 <strong>insomnia pe termen scurt<\/strong>, la nivel global, circa o treime din popula\u021bie se confrunt\u0103 cu un somn nesatisf\u0103c\u0103tor. Dac\u0103 dificult\u0103\u021bile de a adormi, de a te odihni corespunz\u0103tor se \u00eencadreaz\u0103 \u00eentr-o anumit\u0103 tipologie sau se raporteaz\u0103 la anumite criterii, acestea pot fi diagnosticate ca fiind tulburarea de somn ce poart\u0103 numele de insomnie. Pentru c\u0103 insomnia este responsabil\u0103 de reducerea capacit\u0103\u021bii cognitive, de sc\u0103derea calit\u0103\u021bii vie\u021bii \u00een general, diagnosticarea corect\u0103 \u0219i tratamentul corespunz\u0103tor sunt foarte importante.<\/p>\n\n\n\n<p>O defini\u021bie foarte simpl\u0103 a insomniei este cea pe care <strong>Matthew Walker<\/strong> o noteaz\u0103 \u00een cartea sa <em>\u201dDespre somn\u201d<\/em> \u0219i anume c\u0103 insomnia este <em>\u201dincapacitatea de a genera somn, \u00een ciuda faptului c\u0103 individul \u00ee\u0219i acord\u0103 oportunitatea adecvat\u0103 pentru a adormi\u201d<\/em>. Altfel spus, <strong>persoanele care sufer\u0103 de insomnie<\/strong> sunt cele care nu pot s\u0103 doarm\u0103 suficient sau suficient de bine, de\u0219i au grij\u0103 s\u0103 \u00ee\u0219i aloce destul timp (\u00eentre \u0219apte \u2013 nou\u0103 ore) pentru asta.<\/p>\n\n\n\n<p>Potrivit informa\u021biilor de pe <em>sleepeducation.org<\/em>, <strong>cauzele, simptomele \u0219i severitatea insomniei variaz\u0103 de la persoan\u0103 la persoan\u0103<\/strong>. Studiile arat\u0103 c\u0103 <strong>insomnia<\/strong> afecteaz\u0103 negativ performan\u021ba la locul de munc\u0103, luarea deciziilor \u0219i este unul dintre factorii implica\u021bi \u00een deteriorarea rela\u021biilor. Afecteaz\u0103 starea de spirit \u0219i face mai dificil de gestionat alte afec\u021biuni medicale. \u00cen cele mai multe dintre cazuri, persoanele cu insomnie raporteaz\u0103 o calitate general\u0103 a vie\u021bii mult mai proast\u0103.<\/p>\n\n\n\n<p><strong><em>\u201dEste crucial s\u0103 ne amintim c\u0103 insomnia \u0219i nesomnul nu sunt unul \u0219i acela\u0219i lucru. Nesomnul este o afec\u021biune pe care aproape toat\u0103 lumea o \u00een\u021belege: o perioad\u0103 de timp \u00een care cineva dore\u0219te s\u0103 doarm\u0103, \u00eens\u0103 nu reu\u0219e\u0219te. Pe de alt\u0103 parte, insomnia este o afec\u021biune care apare atunci c\u00e2nd cineva care nu avea probleme p\u00e2n\u0103 atunci cu somnul sufer\u0103 de o form\u0103 cronic\u0103 de nesomn.\u201d<\/em><\/strong> (dr. <strong>Chris Idzikowski<\/strong>, directorul Serviciului de consiliere \u0219i evaluare \u00een problema somnului \u0219i al Centrului pentru somn din Edinburgh)&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"751\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/insomnia-1024x751.jpg\" alt=\"Insomnia\" class=\"wp-image-1081\" title=\"Insomnia\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/insomnia-1024x751.jpg 1024w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/insomnia-300x220.jpg 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/insomnia-768x563.jpg 768w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/insomnia-585x429.jpg 585w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/insomnia.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Din c\u00e2nd \u00een c\u00e2nd, toat\u0103 lumea are o noapte sau mai multe \u00een care somnul nu este de calitate sau se instaleaz\u0103 mai greu. Dar asta nu \u00eenseamn\u0103 neap\u0103rat insomnie. Percep\u021bia eronat\u0103 asupra st\u0103rii de somn este cunoscut\u0103 sub numele de insomnie paradoxal\u0103. <em>Pacien\u021bii<\/em> raporteaz\u0103 c\u0103 au avut un somn prost sau c\u0103 nu au dormit deloc, \u00eens\u0103 atunci c\u00e2nd sunt monitoriza\u021bi, c\u00e2nd somnul le este \u00eenregistrat, se adevere\u0219te c\u0103 au dormit mai bine dec\u00e2t cred. Ulterior, aceast\u0103 iluzie a unui somn precar, descris\u0103 drept insomnia paradoxal\u0103, va fi catalogat\u0103 de catre medicii somnologi drept ipohondrie \u0219i tratat\u0103 ca atare \u0219i cu ajutorul diverselor metode psihologice.<\/p>\n\n\n\n<p>Semnalarea insomniei tinde s\u0103 creasc\u0103 odat\u0103 cu v\u00e2rsta, aceasta fiind mai r\u0103sp\u00e2ndit\u0103 \u00een r\u00e2ndul femeilor, de\u0219i studiile de laborator arat\u0103 c\u0103 \u0219i b\u0103rba\u021bii mai \u00een v\u00e2rst\u0103 au somnul perturbat. De asemenea, persoanele care sunt separate, divor\u021bate, v\u0103duve raporteaz\u0103 mai frecvent episoade de insomnie dec\u00e2t cele care sunt c\u0103s\u0103torite sau sunt implicate \u00eentr-o rela\u021bie. Cursul insomniei poate varia \u00een timp, \u00eens\u0103 aceasta tinde s\u0103 se cronicizeze devenind astfel un factor de risc \u0219i un precursor al tulbur\u0103rilor de dispozi\u021bie. Tratamentul eficient al insomniei poate reprezenta o oportunitate de prevenire a depresiei majore. Insomnia cronic\u0103 nu conduce doar la schimb\u0103ri importante de dispozi\u021bie, ci poate fi asociat\u0103 riscului crescut de accidente auto, consumului crescut de alcool \u0219i somnolen\u021bei din timpul zilei. Acestea sunt doar c\u00e2teva dintre motivele pentru care persoanele cu insomnie merit\u0103 o aten\u021bie sporit\u0103.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tipuri de insomnie<\/strong><\/h2>\n\n\n\n<p>Conform <em>sleepeducation.org<\/em>, \u00een func\u021bie de regularitatea \u0219i durata tulbur\u0103rilor de somn, precum \u0219i a simptomelor din timpul zilei, exist\u0103 dou\u0103 tipuri principale de insomnie:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>insomnia de scurt\u0103 durat\u0103<\/em> \u2013 de obicei, aceasta se \u00eentinde pe o durat\u0103 de p\u00e2n\u0103 la trei luni \u0219i apare la un e\u0219antion de 15 p\u00e2n\u0103 la 20% din popula\u021bie;<\/li>\n\n\n\n<li><em>insomnia cronic\u0103<\/em> \u2013 acest tip apare de cel pu\u021bin trei ori pe s\u0103pt\u0103m\u00e2n\u0103 \u0219i dureaz\u0103 cel pu\u021bin trei luni. Aproximativ 10% dintre oameni au insomnie cronic\u0103. Aceasta trebuie diagnosticat\u0103 de c\u0103tre un medic cu specializare \u00een somnologie.<\/li>\n<\/ul>\n\n\n\n<p>\u021ain\u00e2nd seama de lucrurile de mai sus, este necesar s\u0103 te prezin\u021bi la medic \u00een momentul \u00een care observi c\u0103 simptomele asociate cu insomnia dureaz\u0103 de cel pu\u021bin trei luni. Iat\u0103 care sunt <strong>cele mai comune simptome ale insomniei<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>oboseal\u0103 accentuat\u0103 \u0219i st\u0103ri de somnolen\u021b\u0103 \u00een timpul zilei;<\/li>\n\n\n\n<li>episode de amnezie;<\/li>\n\n\n\n<li>dificul\u021b\u0103\u021bi de aten\u021bie \u0219i concentrare;<\/li>\n\n\n\n<li>disfunc\u021bii emo\u021bionale\/sociale;<\/li>\n\n\n\n<li>lipsa motiva\u021biei;<\/li>\n\n\n\n<li>predispozi\u021bie la gre\u0219eli;<\/li>\n\n\n\n<li>irascibilitate crescut\u0103.<\/li>\n<\/ul>\n\n\n\n<p>Dac\u0103 te ajut\u0103, parcurge \u0219i urm\u0103torul mini-chestionar, iar dac\u0103 ai r\u0103spuns cu <em>\u201dDa\u201d<\/em> la toate \u00eentreb\u0103rile, atunci cel mai probabil suferi de insomnie:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Dureaz\u0103 mai mult de 30 de minute pentru a adormi sau te treze\u0219ti \u00een toiul nop\u021bii \u0219i adormi foarte greu sau te treze\u0219ti mai devreme dec\u00e2t \u021bi-ai propus?<\/li>\n\n\n\n<li>\u00cen timpul zilei de sim\u021bi foarte obosit(\u0103), ai energie redus\u0103 \u0219i nimic nu pare s\u0103 te motiveze?<\/li>\n\n\n\n<li>\u00ce\u021bi acorzi suficient timp pentru somn (cel pu\u021bin \u0219apte ore \u00een fiecare noapte)?<\/li>\n\n\n\n<li>Te culci \u00eentr-un mediu sigur, \u00eentunecat \u0219i lini\u0219tit, aerisit \u0219i confortabil, care ar trebui s\u0103-\u021bi favorizeze un somn de calitate?<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ce boli ascunde insomnia<\/strong><\/h2>\n\n\n\n<p>Exist\u0103 anumite <strong>afec\u021biuni<\/strong> printre ale c\u0103ror simptome se reg\u0103se\u0219te \u0219i <strong>insomnia<\/strong>. Boli ale glandei tiroide, afec\u021biuni cardiace, probleme la nivelul aparatului respirator, boli ale glandelor suprarenale sau depresia \u0219i anxietatea pot fi \u00eenso\u021bite de insomnie. De asemenea, \u0219i o anumit\u0103 medica\u021bie poate avea ca efecte adverse tulbur\u0103ri ale somnului. \u00cen aceste situa\u021bii, este obligatorie vizita la medicul de familie, medicul specialist \u0219i, dac\u0103 problema persist\u0103, la somnolog.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"700\" height=\"400\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/despre-insomnie.png\" alt=\"Insomnia\" class=\"wp-image-1080\" title=\"Insomnia\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/despre-insomnie.png 700w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/despre-insomnie-300x171.png 300w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/despre-insomnie-585x334.png 585w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Igiena somnului \u2013 un prim remediu \u00een combaterea insomniei<\/strong><\/h2>\n\n\n\n<p>Cu siguran\u021b\u0103 nu \u00ee\u021bi este str\u0103in\u0103 sintagma <em>igiena somnului<\/em>, mai ales c\u0103 este intens folosit\u0103 atunci c\u00e2nd se dore\u0219te scoaterea \u00een eviden\u021b\u0103 a lucrurilor \u0219i m\u0103surilor pozitive pe care le po\u021bi face pentru a dob\u00e2ndi un somn de calitate. <em>Igiena somnului<\/em> presupune a pune \u00een practic\u0103 ni\u0219te solu\u021bii de bun sim\u021b care chiar sunt la \u00eendem\u00e2na oricui. \u00cen anexa lucr\u0103rii <em>\u201dDespre somn\u201d<\/em> a lui Matt Walker, se reg\u0103sesc doisprezece pa\u0219i pentru un somn s\u0103n\u0103tos, list\u0103 preluat\u0103 de pe <em>NIH Medline Plus\/Tips for Getting a Good Night`s Sleep<\/em>. Pe scurt, iat\u0103 care sunt ace\u0219tia (\u00eei po\u021bi aplica \u00eencep\u00e2nd din acest moment \u0219i nu doar \u00een cazul \u00een care te pl\u00e2ngi din pricina tulbur\u0103rilor de somn, ci pur \u0219i simplu pentru a-\u021bi \u00eembun\u0103t\u0103\u021bi calitatea somnului \u0219i, implicit, pe cea a vie\u021bii):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>respect\u0103 programul de somn, adic\u0103 mergi la culcare \u0219i treze\u0219te-te \u00een fiecare zi la acelea\u0219i ore. Po\u021bi seta o alarm\u0103 \u0219i pentru ora de culcare, a\u0219a cum cu siguran\u021b\u0103 faci pentru ora de trezire!<\/li>\n\n\n\n<li>nu face sport cu cel pu\u021bin dou\u0103-trei ore \u00eenainte de culcare. Cel mai bine este s\u0103 fii activ \u00een prima parte a zilei.<\/li>\n\n\n\n<li>cafeaua, ceaiurile sau alte b\u0103uturi care con\u021bin cofein\u0103, plus ciocolata \u0219i nicotina, nu ar trebui consumate \u00eenainte de somn. C\u00e2t prive\u0219te cafeaua, chiar dac\u0103 ultima este b\u0103ut\u0103 dup\u0103-amiaza, efectele sale pot avea nevoie chiar \u0219i de opt ore pentru a disp\u0103rea complet.<\/li>\n\n\n\n<li>nu consuma mult alcool \u00eenainte de somn. E adev\u0103rat c\u0103 un p\u0103h\u0103rel te poate relaxa, dar dac\u0103 exagerezi e bine s\u0103 \u0219tii c\u0103 mult alcool \u00eenainte te culcare te poate priva de somnul REM.<\/li>\n\n\n\n<li>cinele copioase \u00eenainte de somn nu sunt recomandate pentru c\u0103 pot provoca indigestie. Nici consumul exagerat de lichide nu este \u00een regul\u0103 pentru c\u0103 te vei trezi peste noapte de mai multe ori pentru a merge la toalet\u0103.<\/li>\n\n\n\n<li>ai grij\u0103 la medica\u021bia prescris\u0103 pentru anumite afec\u021biuni (cardiace, respiratorii, etc.) pentru c\u0103 exist\u0103 pastile ce pot \u00eent\u00e2rzia apari\u021bia somnului. Discut\u0103 cu medicul curant dac\u0103 ai tulbur\u0103ri ale somnului din pricina medica\u021biei.<\/li>\n\n\n\n<li>dac\u0103 vrei s\u0103 adormi mai repede noaptea, nu e indicat s\u0103 tragi un pui de somn dup\u0103 ora trei dup\u0103-amiaza.<\/li>\n\n\n\n<li>relaxeaz\u0103-te \u00eenainte de a merge la somn. F\u0103-\u021bi timp pentru deconectare, pentru a te elibera de g\u00e2ndurile de peste zi. Cite\u0219te ceva ce-\u021bi place, ascult\u0103 muzic\u0103, mediteaz\u0103, etc.<\/li>\n\n\n\n<li>f\u0103 o baie fierbinte \u00eenainte de culcare pentru a te ajuta s\u0103 te relaxezi.<\/li>\n\n\n\n<li>ai grij\u0103 s\u0103 nu ai televizor, laptop sau alte gadget-uri \u00een dormitor, camera s\u0103 fie aerisit\u0103, curat\u0103, draperiile s\u0103 fie trase, temperatura s\u0103 fie potrivit\u0103.<\/li>\n\n\n\n<li>peste zi, este indicat s\u0103 stai minimum 30 de minute la soare. Exper\u021bii \u00een somn recomand\u0103 c\u0103, dac\u0103 ai probleme cu dormitul, s\u0103 te expui o or\u0103 la lumina soarelui de diminea\u021b\u0103 \u0219i s\u0103 stingi luminile \u00eenainte de culcare.<\/li>\n\n\n\n<li>dac\u0103 te-ai b\u0103gat la somn, dar dup\u0103 20 de minute e\u0219ti \u00eenc\u0103 treaz sau te sim\u021bi anxios\/\u00eengrijorat, nu sta \u00een pat, ci ridic\u0103-te \u0219i f\u0103 ceva relaxant, p\u00e2n\u0103 c\u00e2nd te sim\u021bi somnoros.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Un remediu eficient: Somn formula Nutrific<\/strong><\/h2>\n\n\n\n<p>Unul dintre suplimentele care, de-a lungul timpului, au devenit veritabili alia\u021bi \u00een combaterea insomniei, este<a href=\"https:\/\/www.nutrific.ro\/somn-formula-cu-melatonina-60-capsule\" target=\"_blank\" rel=\"noreferrer noopener\"> Somn formula Nutrific<\/a> cu melatonin\u0103, magneziu, vitamina B6 \u0219i gaba (acid gamma-aminobutiric). Formula atent studiat\u0103 a acestui supliment te ajut\u0103 \u00eentr-un mod natural s\u0103 adormi mai rapid, \u00een acela\u0219i timp favoriz\u00e2nd un somn profund \u0219i odihnitor. Formula care st\u0103 la baza suplimentului vizeaz\u0103 cauzele principale ale tulbur\u0103rilor de somn: stresul \u0219i lipsa melatoninei.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"430\" height=\"519\" src=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Somn-formula-Nutrific.png\" alt=\"\" class=\"wp-image-1084\" srcset=\"https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Somn-formula-Nutrific.png 430w, https:\/\/www.nutrific.ro\/blog\/wp-content\/uploads\/2022\/12\/Somn-formula-Nutrific-249x300.png 249w\" sizes=\"(max-width: 430px) 100vw, 430px\" \/><figcaption class=\"wp-element-caption\"><em>Combina\u021bie unic\u0103 \u00eentre cele mai bune ingrediente active naturale: GABA, magneziu, vitamina B6 \u0219i melatonin\u0103.<\/em><\/figcaption><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce este gaba<\/strong><\/h3>\n\n\n\n<p><strong>Acidul gama-aminobutiric<\/strong> (gaba) reprezint\u0103 un aminoacid non-proteic care se reg\u0103se\u0219te \u00een toate celulele procariote \u0219i eucariote \u0219i care este considerat a fi cel mai important neuro-mediator inhibitor central, av\u00e2nd rolul de a reduce excitabilitatea neuronal\u0103. Este un agent calmant \u0219i unul dintre cei mai importan\u021bi regulatori ai fun\u021biei creierului. Nivelurile sc\u0103zute de gaba \u00een organism pot duce la instalarea depresiei, anxiet\u0103\u021bii, insomniei.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Cum te ajut\u0103 magneziul s\u0103 ai parte de un somn odihnitor<\/strong><\/h3>\n\n\n\n<p>\u0218tiai c\u0103 unul dintre suplimentele care sunt de folos \u00een inducerea unui somn odihnitor este <strong>magneziul<\/strong>? Iat\u0103 c\u0103 acest mineral nu este bun doar pentru dezvoltarea sistemului osos sau pentru men\u021binerea s\u0103n\u0103t\u0103\u021bii inimii, ci poate combate cu succes chiar \u0219i insomnia. Studiile au demonstrat c\u0103 prezen\u021ba magneziului \u00een suplimentele dedicate somnului cresc nivelul melatoninei \u00een organism, dar \u0219i pe cel de acid gama-aminobutiric.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce este melatonina<\/strong><\/h3>\n\n\n\n<p><strong>Melatonina<\/strong> este hormonul produs de glanda pineal\u0103 din creier \u0219i are rolul de a men\u021bine ritmul circadian al organismului. Este ca un fel de ceas de\u0219tept\u0103tor natural, pentru c\u0103 ea ne anun\u021b\u0103 c\u00e2nd s\u0103 ne retragem la odihn\u0103 \u0219i c\u00e2nd s\u0103 ne trezim. <strong>Men\u021binerea unui ciclu regulat \u00eentre somn \u0219i trezire este foarte mult influen\u021bat\u0103 de ac\u021biunea melatoninei.<\/strong> Eliberarea acesteia \u00een organism este coordonat\u0103 de momentul din zi: produc\u021bia acesteia cre\u0219te c\u00e2nd este \u00eentuneric \u0219i scade odat\u0103 cu apari\u021bia luminii. Dar produc\u021bia de melatonin\u0103 scade \u0219i odat\u0103 cu \u00eenaintarea \u00een v\u00e2rst\u0103. \u00cen aceast\u0103 situa\u021bie, de mare folos sunt suplimentele alimentare pe baz\u0103 de melatonin\u0103. Acestea au rolul de a \u00eembun\u0103t\u0103\u021bi calitatea somnului, dar sunt studii care arat\u0103 c\u0103 melatonina are un rol pozitiv \u0219i asupra func\u021biei cardiace; \u00een plus, reduce simptomele asociate depresiei sezoniere, regleaz\u0103 nivelul cortizolului \u0219i are efect antioxidant asupra \u00eentregului organism.<\/p>\n\n\n\n<p>Dac\u0103 te \u00eentrebi <strong>\u00een c\u00e2t timp \u00ee\u0219i face efectul melatonina<\/strong>, unul dintre studiile realizate pentru a-i dovedi eficien\u021ba a ar\u0103tat c\u0103, administrat\u0103 cu dou\u0103 oare \u00eenainte de culcare, melatonina i-a ajutat pe participan\u021bii la studii (50 de persoane cu insomnie), s\u0103 adoarm\u0103 mult mai repede \u0219i s\u0103 beneficieze de un somn odihnitor.<\/p>\n\n\n\n<p>De\u0219i <strong>melatonina<\/strong> poate fi administrat\u0103 \u00een siguran\u021b\u0103, \u00een exces aceasta poate duce la cre\u0219terea tensiunii arteriale ceea ce nu este \u00een regul\u0103 mai ales pentru persoanele care deja au hipertensiune arterial\u0103. De asemenea, nu este indicat\u0103 administrarea melatoninei dup\u0103 consumul de alcool. Nu numai c\u0103 pot ap\u0103rea efecte secundare, dar alcoolul scade drastic efectele melatoninei.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Uleiul CBD &#8211; adjuvant \u00een ameliorarea tulbur\u0103rilor de somn<\/strong><\/h2>\n\n\n\n<p>Potrivit unui studiu din 2021 \u2013 <em>\u201dEfectele canabinoizilor asupra somnului \u0219i poten\u021bialul lor terapeutic \u00een tulbur\u0103rile de somn\u201d,<\/em> canabinoizii au efecte terapeutice \u00een ceea ce prive\u0219te ameliorarea tulbur\u0103rilor de somn. Efectele soporifice (care induc somnul) au dus la o cre\u0219tere a interesului din partea cercet\u0103torilor. Se pare c\u0103 at\u00e2t insomnia, c\u00e2t \u0219i tulbur\u0103rile respiratorii din timpul somnului, sindromul picioarelor nelini\u0219tite, dar \u0219i tulbur\u0103ri mai pu\u021bin frecvente precum narcolepsia pot fi ameliorate cu ajutorului <strong>uleiurilor CBD<\/strong>, de exemplu. \u00cenc\u0103 se deruleaz\u0103 \u0219i se colecteaz\u0103 date \u00een ceea ce prive\u0219te implicarea pozitiv\u0103 a canabinoizilor \u00een <strong>managementul tulbur\u0103rilor de somn<\/strong> pentru determinarea cu acurate\u021be a efectelor modulatoare pe care ace\u0219tia le au asupra fiziologiei somnului.<\/p>\n\n\n\n<p>Notam mai sus c\u0103 <strong>insomnia<\/strong> poate fi un simptom al st\u0103rilor de anxietate. Ei bine, <a href=\"https:\/\/www.nutrific.ro\/suplimente\/ulei-cbd\" target=\"_blank\" rel=\"noreferrer noopener\">uleiul CBD<\/a> (CBD=canabidiol) este un anxiolitic, antipsihotic \u0219i antidepresiv dovedit, iar administrarea sa corect\u0103 poate diminua anxietatea \u0219i, implicit, insomnia.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00cen loc de concluzie \u2013 curiozit\u0103\u021bi despre somn \u0219i insomnie<\/strong><\/h2>\n\n\n\n<p><em>\u201d\u00cen medie, avem parte de \u0219ase p\u00e2n\u0103 la nou\u0103 ore de somn pe noapte, iar \u00een acest timp trecem prin patru sau cinci cicluri separate, fiecare dur\u00e2nd aproximativ 90 de minute. (&#8230;) Fiecare ciclu de somn are cinci stadii: somnolen\u021b\u0103, somn superficial, dou\u0103 stadii de somn profund, apoi somnul REM. Somnul unui adult s\u0103n\u0103tos include \u00een jur de 25% somn profund, 50% somn superficial \u0219i 25% somn REM.\u201d<\/em> (dr. Chris Idzikowski)<\/p>\n\n\n\n<p><em>\u201dCercet\u0103ri recente, efectuate la Universitatea de Stat din Pennsylvania, au reu\u0219it s\u0103 dovedeasc\u0103 faptul c\u0103 somnul nostru are de suferit de pe urma fumatului. S-a constatat c\u0103 fum\u0103torilor le lua aproape de dou\u0103 ori mai mult timp s\u0103 adoarm\u0103 dec\u00e2t nefum\u0103torilor. Dar, fapt interesant, la numai dou\u0103 nop\u021bi dup\u0103 ce s-au l\u0103sat de fumat, fo\u0219tii fum\u0103tori au reu\u0219it s\u0103 adoarm\u0103, \u00een medie, dup\u0103 18 minute, \u00een loc de media anterioar\u0103 de 52 de minute.\u201d<\/em> (dr. Chris Idzikowski)<\/p>\n\n\n\n<p><strong>Referin\u021be &amp; surse de inspira\u021bie:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.sleepfoundation.org\/\">https:\/\/www.sleepfoundation.org\/<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/sleepeducation.org\/sleep-disorders\/insomnia\/\">https:\/\/sleepeducation.org\/<\/a><\/p>\n\n\n\n<p>https:\/\/aasm.org\/ &#8211; American Academy of Sleep Medicine<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8116407\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8116407\/<\/a><\/p>\n\n\n\n<p><strong><em>\u201dDespre somn. De ce este vital s\u0103 dormin \u0219i s\u0103 vis\u0103m\u201d<\/em><\/strong>, Matthew Walker<\/p>\n\n\n\n<p><strong><em>\u201dCum s\u0103 dormi bine\u201d<\/em><\/strong>, dr. Chris Idzikowski (directorul Serviciului de consiliere \u0219i evaluare \u00een problema somnului \u0219i al Centrului pentru somn din Edinburgh) &nbsp;<\/p>\n\n\n\n<p><em>Surs\u0103 foto: pixabay<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Insomnia este, \u00eenainte de toate, un subiect controversat, care se reg\u0103se\u0219te \u00een vie\u021bile multora, dar care, deseori, este gre\u0219it interpretat. Dup\u0103 cum exist\u0103 persoane care, \u00eentr-adev\u0103r, sufer\u0103 de insomnie, exist\u0103 persoane care \u00ee\u0219i definesc cu ajutorul acestui termen incapacitatea sau imposibilitatea de a se odihni&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1083,"comment_status":"open","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[64,73],"tags":[98,86,87,93,85,97,99,88,84,94,95,90,96,92,91,89],"class_list":["post-1079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cbd","category-sanatate","tag-acid-gama-aminobutiric","tag-ce-este-insomnia","tag-despre-somn","tag-igiena-somnului","tag-insomnia","tag-magneziu","tag-managementul-tulburarilor-de-somn","tag-melatonina","tag-nutrific","tag-program-de-somn","tag-somn-formula-nutrific","tag-somn-odihnitor","tag-suplimente-pentru-somn","tag-tipuri-de-insomnie","tag-tulburare-de-somn","tag-ulei-cbd"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - 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