{"id":10758,"date":"2023-01-29T09:58:17","date_gmt":"2023-01-29T07:58:17","guid":{"rendered":"https:\/\/findvit.com\/?p=10758"},"modified":"2023-02-13T19:59:35","modified_gmt":"2023-02-13T17:59:35","slug":"dazniausi-miego-sutrikimai","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/dazniausi-miego-sutrikimai\/","title":{"rendered":"Bie\u017e\u0101kie miega trauc\u0113jumi"},"content":{"rendered":"<p>Bie\u017ei sastopami miega trauc\u0113jumi, piem\u0113ram, bezmiegs, nemier\u012bgo k\u0101ju sindroms, narkolepsija un miega apnoja, var ietekm\u0113t visus j\u016bsu dz\u012bves aspektus, tostarp j\u016bsu labkl\u0101j\u012bbu, attiec\u012bbas, m\u0101c\u012b\u0161an\u0101s prasmes un darba veiktsp\u0113ju, dom\u0101\u0161anu, gar\u012bgo vesel\u012bbu, svaru un diab\u0113ta att\u012bst\u012bbu. un sirds slim\u012bbas. Nepietiekami kvalitat\u012bvs miegs var kait\u0113t j\u016bsu visp\u0101r\u0113jai dz\u012bves kvalit\u0101tei.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir miega trauc\u0113jumi?<\/strong><\/h2>\n\n\n\n<p>Miega trauc\u0113jumi ir apst\u0101k\u013ci, kas pasliktina miegu vai ne\u013cauj ieg\u016bt mier\u012bgu miegu, kas var izrais\u012bt miegain\u012bbu dienas laik\u0101 un citus negat\u012bvus simptomus. Ikvienam laiku pa laikam var rasties miega probl\u0113mas. Tom\u0113r ir j\u016btami past\u0101v\u012bgi negat\u012bvi simptomi, un ir svar\u012bgi rea\u0123\u0113t, ja:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jums regul\u0101ri rodas miega trauc\u0113jumi.<\/li>\n\n\n\n<li>J\u016bs bie\u017ei esat noguris dienas laik\u0101, lai gan iepriek\u0161\u0113j\u0101 nakt\u012b gul\u0113j\u0101t vismaz septi\u0146as stundas.<\/li>\n\n\n\n<li>Jums ir samazin\u0101tas vai trauc\u0113tas sp\u0113jas veikt parast\u0101s ikdienas darb\u012bbas.<\/li>\n<\/ul>\n\n\n\n<p>Bie\u017ei vien cilv\u0113ki negu\u013c pietiekami daudz. Miegs ir \u013coti svar\u012bgs labai \u0137erme\u0146a darb\u012bbai. Nepietiekams miegs var rad\u012bt nev\u0113lamas sekas uz akad\u0113misko un darba sniegumu, personiskaj\u0101m attiec\u012bb\u0101m, vesel\u012bbu un emocion\u0101lo labsaj\u016btu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik bie\u017ei cilv\u0113ki saskaras ar miega trauc\u0113jumiem?<\/strong><\/h2>\n\n\n\n<p>Katram piektajam cilv\u0113kam ir probl\u0113mas ar miega trauc\u0113jumiem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik daudz miega trauc\u0113jumu veidu past\u0101v?<\/strong><\/h2>\n\n\n\n<p>Ir aptuveni 80 da\u017e\u0101di miega trauc\u0113jumu veidi. Popul\u0101r\u0101kie ir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/findvit.com\/lv\/nemiga-priezastys-simptomai-ir-gydymas\/\" target=\"_blank\" rel=\"noreferrer noopener\">Bezmiegs<\/a>.<\/li>\n\n\n\n<li>Miega apnoja.<\/li>\n\n\n\n<li>Nemier\u012bgo k\u0101ju sindroms.<\/li>\n\n\n\n<li>Narkolepsija.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik ilgi tev vajag gul\u0113t?<\/strong><\/h2>\n\n\n\n<p>Speci\u0101listi parasti iesaka pieaugu\u0161ajiem gul\u0113t vismaz <a href=\"https:\/\/findvit.com\/lv\/geriausias-miegas-vyresniems\/\" target=\"_blank\" rel=\"noreferrer noopener\">septi\u0146as stundas nakt\u012b<\/a>uz <\/p>\n\n\n\n<p>B\u0113rniem tiek nov\u0113rota miega laika samazin\u0101\u0161an\u0101s tendence. Optim\u0101lais miega laiks at\u0161\u0137iras atkar\u012bb\u0101 no vecuma. <\/p>\n\n\n\n<p>Bie\u017ei vien cilv\u0113kiem nav pietiekami daudz laika gul\u0113t, un viens no galvenajiem iemesliem ir ilgs laiks, kas vakaros tiek pavad\u012bts pie televizora vai telefona.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas notiek, ja cilv\u0113ks negu\u013c pietiekami daudz?<\/strong><\/h2>\n\n\n\n<p>Nepietiekama miega daudzuma vai kvalit\u0101tes tr\u016bkums ne tikai liek jums justies noguru\u0161am. Miegain\u012bba trauc\u0113 kognit\u012bvo funkciju, kas var izrais\u012bt m\u0101c\u012b\u0161an\u0101s trauc\u0113jumus b\u0113rniem, atmi\u0146as probl\u0113mas visu vecumu cilv\u0113kiem, person\u012bbas izmai\u0146as un depresiju.<\/p>\n\n\n\n<p>Cilv\u0113ki, kuri cie\u0161 no miega tr\u016bkuma, piedz\u012bvo:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>gr\u016bt\u012bbas pie\u0146emt l\u0113mumus, <\/li>\n\n\n\n<li>aizkaitin\u0101m\u012bba komunik\u0101cijas laik\u0101,<\/li>\n\n\n\n<li>veiktsp\u0113jas probl\u0113mas un l\u0113n\u0101ks reakcijas laiks, <\/li>\n<\/ul>\n\n\n\n<p>T\u0101 rezult\u0101t\u0101 bie\u017ei vien ir augsts negad\u012bjumu risks, kas saist\u012bts ar automa\u0161\u012bnu un darbu. Miega zudums var ar\u012b negat\u012bvi ietekm\u0113t dz\u012bvi, veicinot <a href=\"https:\/\/findvit.com\/lv\/nutukimas-ir-virssvoris\/\" target=\"_blank\" rel=\"noreferrer noopener\">aptauko\u0161an\u0101s<\/a>, diab\u0113ta un sirds slim\u012bbu att\u012bst\u012bba.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kam, visticam\u0101k, ir miega trauc\u0113jumi?<\/strong><\/h2>\n\n\n\n<p>Trauc\u0113jumi, kas saist\u012bti ar miegain\u012bbu dienas laik\u0101, skar sievietes vair\u0101k nek\u0101 v\u012brie\u0161us.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas izraisa miega trauc\u0113jumus?<\/strong><\/h2>\n\n\n\n<p>Miega probl\u0113mas var izrais\u012bt da\u017e\u0101di faktori. Lai gan c\u0113lo\u0146i var b\u016bt da\u017e\u0101di, visu miega trauc\u0113jumu galarezult\u0101ts ir t\u0101ds, ka tiek izjaukts organisma dabiskais miega un nomoda cikls. Asto\u0146i galvenie faktori ir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fiziskas s\u0101pes (piem\u0113ram, \u010d\u016blas).<\/li>\n\n\n\n<li>Medic\u012bnisk\u0101 (piem\u0113ram, astma).<\/li>\n\n\n\n<li>Gar\u012bg\u0101s vesel\u012bbas trauc\u0113jumi (piem\u0113ram, depresija un trauksmes trauc\u0113jumi).<\/li>\n\n\n\n<li>\u0100r\u0113j\u0101s ietekmes (piem\u0113ram, alkohols).<\/li>\n\n\n\n<li>Str\u0101d\u0101t nakts mai\u0146\u0101 (\u0161is darba grafiks izjauc)<a href=\"https:\/\/findvit.com\/lv\/kaip-veikia-biologinis-laikrodis\/\" target=\"_blank\" rel=\"noreferrer noopener\">biolo\u0123iskie pulkste\u0146i<\/a>&#8222;.)<\/li>\n\n\n\n<li>\u0122en\u0113tika (narkolepsija ir \u0123en\u0113tiska).<\/li>\n\n\n\n<li>Z\u0101les (da\u017eas trauc\u0113 miegu).<\/li>\n\n\n\n<li>Noveco\u0161ana (apm\u0113ram pusei no visiem pieaugu\u0161ajiem, kas vec\u0101ki par 65\u00a0gadiem, ir k\u0101da veida miega trauc\u0113jumi. Nav skaidrs, vai t\u0101 ir norm\u0101la noveco\u0161an\u0101s sast\u0101vda\u013ca vai ar\u012b gados vec\u0101ku cilv\u0113ku parasti lietoto medikamentu rezult\u0101ts).<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101di ir miega trauc\u0113jumu simptomi?<\/strong><\/h2>\n\n\n\n<p>Jums var b\u016bt miega trauc\u0113jumi, ja nov\u0113rojat vienu vai vair\u0101kus no \u0161iem simptomiem. Vai j\u016bs:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Brauk\u0161anas laik\u0101 j\u016btaties \u013coti miegains?<\/li>\n\n\n\n<li>Vai nevarat b\u016bt modrs, kad esat neakt\u012bvs, piem\u0113ram, skat\u0101ties televizoru vai las\u0101t?<\/li>\n\n\n\n<li>Vai jums ir gr\u016bt\u012bbas piev\u0113rst uzman\u012bbu vai koncentr\u0113ties darb\u0101, skol\u0101 vai m\u0101j\u0101s?<\/li>\n\n\n\n<li>Vai darb\u0101 vai skol\u0101 ir probl\u0113mas ar efektivit\u0101ti vai ener\u0123iju?<\/li>\n\n\n\n<li>Vai citi bie\u017ei saka, ka izskat\u0101ties miegains?<\/li>\n\n\n\n<li>Vai jums ir probl\u0113mas ar atmi\u0146u?<\/li>\n\n\n\n<li>Vai reakcija uz situ\u0101cij\u0101m ir pal\u0113nin\u0101jusies?<\/li>\n\n\n\n<li>Vai ir gr\u016bti kontrol\u0113t savas emocijas?<\/li>\n\n\n\n<li>Vai gandr\u012bz katru dienu nepiecie\u0161ams snaust dienas laik\u0101?<\/li>\n<\/ul>\n\n\n\n<p>Ir svar\u012bgi atz\u012bm\u0113t, vai pamostaties gandr\u012bz vien\u0101 laik\u0101. Ja t\u0101 bie\u017ei notiek <a href=\"https:\/\/findvit.com\/lv\/kaip-veikia-biologinis-laikrodis\/\" target=\"_blank\" rel=\"noreferrer noopener\">pamo\u0161an\u0101s laiks sakr\u012bt<\/a>, skatiet, kur\u0161 org\u0101ns taj\u0101 laik\u0101 ir visakt\u012bv\u0101kais. Tas noz\u012bm\u0113, ka \u0137ermenis s\u016bta nopietnus sign\u0101lus, un, to zinot, j\u016bs varat m\u0113r\u0137\u0113t uz c\u0113lo\u0146iem. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir bezmiegs?<\/strong><\/h2>\n\n\n\n<p>Bezmiegs ir miega trauc\u0113jumi, kad cilv\u0113kiem ir gr\u016bt\u012bbas aizmigt vai aizmigt. Cilv\u0113kiem ar bezmiegu ir viens vai vair\u0101ki no \u0161iem simptomiem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ir gr\u016bti aizmigt.<\/li>\n\n\n\n<li>Bie\u017ea pamostas nakt\u012b un gr\u016bt\u012bbas aizmigt.<\/li>\n\n\n\n<li>P\u0101r\u0101k agri pamosties no r\u012bta.<\/li>\n\n\n\n<li>Sekls nomoda miegs.<\/li>\n\n\n\n<li>Dienas laik\u0101 jums ir vismaz viena probl\u0113ma, piem\u0113ram, nogurums, miegain\u012bba, garast\u0101vok\u013ca trauc\u0113jumi, koncentr\u0113\u0161an\u0101s tr\u016bkums utt. slikta miega d\u0113\u013c.<\/li>\n<\/ul>\n\n\n\n<p>Bezmiegs at\u0161\u0137iras atkar\u012bb\u0101 no t\u0101, cik ilgi tas ilgst un cik bie\u017ei tas par\u0101d\u0101s. Apm\u0113ram 50 procenti no pieaugu\u0161ajiem reiz\u0113m piedz\u012bvo bezmiega l\u0113kmes, un viens no 10 cie\u0161 no hroniska bezmiega. Bezmiegs var rasties spont\u0101ni vai var b\u016bt saist\u012bts ar medic\u012bniskiem vai psihiskiem trauc\u0113jumiem. Bezmiegs var b\u016bt \u012bslaic\u012bgs (ak\u016bts vai korekt\u012bvs bezmiegs) vai ilgsto\u0161s (hronisks bezmiegs). <\/p>\n\n\n\n<p>Ak\u016bts vai korekt\u012bvs bezmiegs var ilgt no vienas nakts l\u012bdz vair\u0101k\u0101m ned\u0113\u013c\u0101m. Bezmiegu sauc par hronisku, ja cilv\u0113kam ir bezmiegs vismaz tr\u012bs naktis ned\u0113\u013c\u0101 un tas atk\u0101rtojas m\u0113nesi vai ilg\u0101k.<\/p>\n\n\n\n<p>\u012aslaic\u012bgu vai ak\u016btu bezmiegu var izrais\u012bt diezgan bie\u017ei dz\u012bves stress (piem\u0113ram, darba zaud\u0113\u0161ana vai mai\u0146a, m\u012b\u013cot\u0101 n\u0101ve vai p\u0101rcel\u0161an\u0101s uz citu vietu), slim\u012bba vai vides faktori, piem\u0113ram, gaisma nakt\u012b, troksnis vai augsta temperat\u016bra. un mitrums vasar\u0101.<\/p>\n\n\n\n<p>Ilgsto\u0161u vai hronisku bezmiegu (bezmiegu, kas rodas vismaz tr\u012bs naktis ned\u0113\u013c\u0101 vismaz tr\u012bs m\u0113ne\u0161us vai ilg\u0101k) var izrais\u012bt t\u0101di faktori k\u0101 depresija, hronisks stress un s\u0101pes vai past\u0101v\u012bga diskomforta saj\u016bta nakts miega laik\u0101.<\/p>\n\n\n\n<p>Bie\u017es hroniska bezmiega c\u0113lonis ir nosac\u012bta emocion\u0101la reakcija. Domas par miega probl\u0113mu (piem\u0113ram, &quot;Ko dar\u012bt, ja es \u0161onakt nevar\u0113\u0161u aizmigt?&quot;) un uzved\u012bba, kas att\u012bst\u0101s ap miega probl\u0113mu (piem\u0113ram, \u012bsi vai gari snaudumi dienas laik\u0101, m\u0113t\u0101\u0161an\u0101s un grie\u0161an\u0101s gult\u0101) paildzina bezmiega simptomus.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir miega apnoja?<\/strong><\/h2>\n\n\n\n<p>Miega apnoja ir potenci\u0101li nopietns miega trauc\u0113jums, kas rodas, ja cilv\u0113ka elpo\u0161ana tiek p\u0101rtraukta miega laik\u0101. Cilv\u0113ki ar ne\u0101rst\u0113tu miega apnoja miega laik\u0101 atk\u0101rtoti p\u0101rtrauc elpo\u0161anu.<\/p>\n\n\n\n<p>Ir divu veidu miega apnoja: obstrukt\u012bva un centr\u0101l\u0101.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Obstrukt\u012bva miega apnoja<\/strong> (OMA) ir bie\u017e\u0101k sastopams. To izraisa elpce\u013cu blo\u0137\u0113\u0161ana, parasti tad, kad miega laik\u0101 r\u012bkles aizmugur\u0113 eso\u0161ie m\u012bkstie audi v\u0101jina (nokar\u0101jas). OMA simptomi var b\u016bt kr\u0101k\u0161ana, miegain\u012bba dienas laik\u0101, nogurums, nemiers miega laik\u0101, gaisa aizrau\u0161an\u0101s miega laik\u0101 un koncentr\u0113\u0161an\u0101s gr\u016bt\u012bbas.<\/li>\n\n\n\n<li><strong>Centr\u0101l\u0101s miega apnojas gad\u012bjum\u0101<\/strong> (CMA) elpce\u013ci nav blo\u0137\u0113ti, bet smadzenes nesp\u0113j likt \u0137ermenim elpot. \u0160o veidu sauc par centr\u0101lo apnoja, jo tas ietver centr\u0101l\u0101s nervu sist\u0113mas darb\u012bbu. Cilv\u0113ki ar CMA var elpot gaisu, bet parasti s\u016bdzas par atk\u0101rtotu pamo\u0161anos nakts laik\u0101.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir nemier\u012bgo k\u0101ju sindroms?<\/strong><\/h2>\n\n\n\n<p>Nemier\u012bgo k\u0101ju sindroms (RLS) ir miega trauc\u0113jumi, kas izraisa intens\u012bvu, bie\u017ei vien nep\u0101rvaramu v\u0113lmi kustin\u0101t k\u0101jas. \u0160o saj\u016btu rada atp\u016bta, piem\u0113ram, gul\u0113\u0161ana gult\u0101, ilgsto\u0161a s\u0113d\u0113\u0161ana, piem\u0113ram, braucot ar automa\u0161\u012bnu vai skatoties izr\u0101di te\u0101tr\u012b. NCD parasti rodas vakar\u0101, apgr\u016btinot iemig\u0161anu un aizmig\u0161anu. Tas var b\u016bt saist\u012bts ar dienas miegain\u012bbu, aizkaitin\u0101m\u012bbu un koncentr\u0113\u0161an\u0101s probl\u0113m\u0101m. Bie\u017ei vien cilv\u0113ki ar NCS v\u0113las staig\u0101t un krat\u012bt k\u0101jas, lai mazin\u0101tu diskomfortu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas ir narkolepsija?<\/strong><\/h2>\n\n\n\n<p>Narkolepsija ir neirolo\u0123isks miega trauc\u0113jums, kas ietekm\u0113 miega un nomoda kontroli. Cilv\u0113ki ar narkolepsiju piedz\u012bvo p\u0101rm\u0113r\u012bgu miegain\u012bbu dienas laik\u0101 un periodiskas, nekontrol\u0113jamas aizmig\u0161anas epizodes dienas laik\u0101. \u0160\u012bs p\u0113k\u0161\u0146\u0101s miega l\u0113kmes var rasties jebkura veida aktivit\u0101tes laik\u0101 jebkur\u0101 diennakts laik\u0101. Da\u017ei pacienti ar narkolepsiju piedz\u012bvo p\u0113k\u0161\u0146u musku\u013cu v\u0101jumu smejoties vai piedz\u012bvojot citas emocijas.<\/p>\n\n\n\n<p>Narkolepsija parasti s\u0101kas vecum\u0101 no 15 l\u012bdz 25 gadiem, bet t\u0101 var par\u0101d\u012bties jebkur\u0101 vecum\u0101. Vairum\u0101 gad\u012bjumu narkolepsija netiek diagnostic\u0113ta un t\u0101p\u0113c netiek \u0101rst\u0113ta.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 tiek diagnostic\u0113ti miega trauc\u0113jumi?<\/strong><\/h2>\n\n\n\n<p>Ja jums ir aizdomas, ka jums var\u0113tu b\u016bt miega trauc\u0113jumi, p\u0101rrun\u0101jiet simptomus ar savu vesel\u012bbas speci\u0101listu. Vi\u0146\u0161 vai vi\u0146a var veikt nov\u0113rt\u0113jumu un pal\u012bdz\u0113t jums noteikt paties\u0101s gr\u016bt\u012bbas, kas jums ir ar miegu. Miega dienasgr\u0101matas glab\u0101\u0161ana divas ned\u0113\u013cas var b\u016bt noder\u012bga vesel\u012bbas konsultantam, lai lab\u0101k izprastu st\u0101vokli un m\u0113r\u0137tiec\u012bg\u0101k noteiktu n\u0101kamos so\u013cus. Da\u017eas slim\u012bbas var izrais\u012bt miega trauc\u0113jumus, t\u0101p\u0113c vesel\u012bbas apr\u016bpes speci\u0101lists var j\u016bs nos\u016bt\u012bt uz papildu p\u0101rbaud\u0113m, lai izsl\u0113gtu iesp\u0113jamos sve\u0161us c\u0113lo\u0146us.<\/p>\n\n\n\n<p>Miega p\u0113t\u012bjums jeb polisomnogramma (PSG) ir tests, kas elektroniski p\u0101rraida un re\u0123istr\u0113 specifiskas fizisk\u0101s aktivit\u0101tes miega laik\u0101. Miega testu var veikt m\u0101j\u0101s (miega apnojas m\u0101jas tests) atsevi\u0161\u0137iem pacientiem. Ieraksti k\u013c\u016bst par datiem, ko analiz\u0113 kvalific\u0113ts vesel\u012bbas apr\u016bpes sniedz\u0113js, lai noteiktu, vai jums ir miega trauc\u0113jumi.<\/p>\n\n\n\n<p>Lai noteiktu, vai jums ir miega trauc\u0113jumi, ir svar\u012bgi piev\u0113rst uzman\u012bbu saviem miega mode\u013ciem, veidojot miega dienasgr\u0101matu un p\u0101rrun\u0101jot savus miega mode\u013cus un \u012bpa\u0161\u012bbas ar savu vesel\u012bbas apr\u016bpes sniedz\u0113ju. Daudzas izplat\u012btas miega probl\u0113mas var \u0101rst\u0113t ar uzved\u012bbas \u0101rst\u0113\u0161anu un pastiprin\u0101tu uzman\u012bbu pareizai miega higi\u0113nai. Konsult\u0113jieties ar konsultantu, ja jums ir ba\u017eas par saviem gul\u0113\u0161anas paradumiem.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101dus jaut\u0101jumus varat sa\u0146emt no speci\u0101lista?<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cik stundas tu gu\u013c nakt\u012b?<\/li>\n\n\n\n<li>Vai tu mieg\u0101 m\u0113t\u0101jies?<\/li>\n\n\n\n<li>Vai tu snaudi dienas laik\u0101?<\/li>\n\n\n\n<li>Cik ilgs laiks nepiecie\u0161ams, lai j\u016bs aizmigtu?<\/li>\n\n\n\n<li>Vai tu pamosties nakts vid\u016b?<\/li>\n\n\n\n<li>Vai j\u016bs str\u0101d\u0101jat nakts mai\u0146\u0101?<\/li>\n\n\n\n<li>Cik miegains tu j\u016bties dienas laik\u0101?<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101 tiek \u0101rst\u0113ti miega trauc\u0113jumi?<\/strong><\/h2>\n\n\n\n<p>Vesel\u012bbas profesion\u0101\u013ci iesaka da\u017e\u0101das \u0101rst\u0113\u0161anas metodes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Konsult\u0101cijas: da\u017ei miega speci\u0101listi iesaka kognit\u012bv\u0101s uzved\u012bbas terapiju. \u0160\u0101das konsult\u0101cijas pal\u012bdz jums &quot;identific\u0113t un main\u012bt saspringt\u0101s domas&quot;, kas var j\u016bs nomod\u0101 nakt\u012b.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Z\u0101les un\/vai <a href=\"https:\/\/findvit.com\/lv\/p-zyma\/ramiam-miegui\/\" target=\"_blank\" rel=\"noreferrer noopener\">kvalitat\u012bvi miega piedevas.<\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Praktiz\u0113jiet labu miega higi\u0113nu, piem\u0113ram, iev\u0113rojiet regul\u0101ru miega grafiku.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Regul\u0101ri vingro.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Samaziniet troksni.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Aptum\u0161o gaismu.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kontrol\u0113jiet temperat\u016bru atbilsto\u0161i j\u016bsu komfortam.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/findvit.com\/lv\/geras-miegas-kaip-pasirenkti-tinkama-miego-poza\/\" target=\"_blank\" rel=\"noreferrer noopener\">Pareizas gul\u0113\u0161anas poz\u012bcijas izv\u0113le.<\/a><\/li>\n<\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><\/p>\n<\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u0101das z\u0101les var pal\u012bdz\u0113t ar miega trauc\u0113jumiem?<\/strong><\/h2>\n\n\n\n<p>Uzturvielas parasti tiek ieteiktas papildin\u0101t organismu pirms z\u0101\u013cu lieto\u0161anas uzs\u0101k\u0161anas. Miega uzturvielas ir nor\u0101d\u012btas kategorij\u0101 - <a href=\"https:\/\/findvit.com\/lv\/p-zyma\/ramiam-miegui\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mier\u012bgam miegam.<\/strong><\/a><\/p>\n\n\n\n<p>Var ieteikt da\u017eas no \u0161\u012bm z\u0101l\u0113m un uztura bag\u0101tin\u0101t\u0101jiem:<\/p>\n\n\n\n<p>Da\u017eos bezmiega gad\u012bjumos var b\u016bt noder\u012bgi miega pal\u012bgl\u012bdzek\u013ci, tostarp melaton\u012bns, zolpid\u0113ms, zaleplons, eszopiklons, ramelteons, suvoreksants, lamboreksants vai doksep\u012bns.<\/p>\n\n\n\n<p><br>Nemier\u012bgo k\u0101ju sindromu var \u0101rst\u0113t ar gabapent\u012bnu, gabapent\u012bna enakarbilu vai pregabal\u012bnu.<\/p>\n\n\n\n<p><br>Narkolepsiju var \u0101rst\u0113t ar vair\u0101kiem stimul\u0113jo\u0161iem vai nomodu veicino\u0161iem medikamentiem, piem\u0113ram, modafinilu, armodafinilu, pitolizantu un solriamfetolu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Padomi, k\u0101 labi izgul\u0113ties<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izveidojiet optim\u0101lu miega vidi<\/strong> nodro\u0161inot, ka j\u016bsu gu\u013camistaba ir \u0113rta, v\u0113sa, klusa un tum\u0161a. Ja troksnis ne\u013cauj j\u016bs nomod\u0101, m\u0113\u0123iniet izmantot fona ska\u0146as, piem\u0113ram, balto troksni vai ausu aizb\u0101\u017e\u0146us. Ja gaisma trauc\u0113 miegu, izm\u0113\u0123iniet miega masku vai tum\u0161os aizkarus.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dom\u0101 pozit\u012bvi<\/strong>. Izvairieties no gul\u0113tie\u0161anas ar negat\u012bv\u0101m dom\u0101m, piem\u0113ram: &quot;Ja es \u0161onakt negul\u0113\u0161u pietiekami daudz, k\u0101 es r\u012bt p\u0101rdz\u012bvo\u0161u dienu?&quot;<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvairieties izmantot savu gultu k\u0101dam citam<\/strong>, iz\u0146emot miegu un int\u012bmas attiec\u012bbas. Neskatieties televizoru, ne\u0113diet, nestr\u0101d\u0101jiet un neizmantojiet datorus sav\u0101 gu\u013camistab\u0101.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>M\u0113\u0123iniet izt\u012br\u012bt pr\u0101tu pirms gul\u0113tie\u0161anas<\/strong>, pierakstot lietas vai sast\u0101dot dar\u0101mo darbu sarakstu agr\u0101k vakar\u0101. Tas ir noder\u012bgi, ja jums ir tendence uztraukties un p\u0101r\u0101k daudz dom\u0101t nakt\u012b gult\u0101.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Katru vakaru izveidojiet regul\u0101ru gul\u0113tie\u0161anas laiku un relaks\u0113jo\u0161u rut\u012bnu<\/strong>, ejot silt\u0101 vann\u0101, klausoties nomierino\u0161u m\u016bziku vai lasot. Izm\u0113\u0123iniet relaks\u0101cijas vingrin\u0101jumus, medit\u0101ciju, biofeedback vai hipnozi. Pamosties katru r\u012btu vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101, ieskaitot br\u012bvdienas un br\u012bvdienas.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Beidz skat\u012bties pulksten\u012b.<\/strong> Apgrieziet pulksteni otr\u0101di un izmantojiet tikai modin\u0101t\u0101ju, lai pamostos. Izejiet no gu\u013camistabas, ja nevarat aizmigt 20 min\u016b\u0161u laik\u0101. Lasiet vai veiciet relaks\u0113jo\u0161u darb\u012bbu cit\u0101 telp\u0101.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvairieties no gul\u0113\u0161anas.<\/strong> Ja esat \u013coti miegains, ejiet vann\u0101. Tom\u0113r ierobe\u017eojiet snaudas l\u012bdz maz\u0101k nek\u0101 30 min\u016bt\u0113m un ne v\u0113l\u0101k k\u0101 plkst. 15.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvairieties no stimulatoriem<\/strong> (kafija, t\u0113ja, soda\/kola, kakao un \u0161okol\u0101de) un lielas malt\u012btes vismaz \u010detras stundas pirms gul\u0113tie\u0161anas. Vieglas og\u013chidr\u0101tu uzkodas, piem\u0113ram, piens, jogurts vai krekeri, var pal\u012bdz\u0113t viegl\u0101k aizmigt.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Izvairieties no alkohola un tabakas<\/strong> vismaz \u010detras stundas pirms gul\u0113tie\u0161anas un vakar\u0101.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regul\u0101ri vingro<\/strong>, bet ne \u010detru stundu laik\u0101 p\u0113c gul\u0113tie\u0161anas, ja jums ir miega trauc\u0113jumi.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>No k\u0101diem \u0113dieniem vai dz\u0113rieniem man vajadz\u0113tu izvair\u012bties, lai samazin\u0101tu miega trauc\u0113jumu risku?<\/strong><\/h2>\n\n\n\n<p>Izvairieties no sekojo\u0161\u0101:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kofe\u012bnu saturo\u0161i dz\u0113rieni, piem\u0113ram, g\u0101z\u0113tie dz\u0113rieni, ener\u0123ijas dz\u0113rieni vai kafija v\u0113l\u0101 p\u0113cpusdien\u0101 vai vakar\u0101.<\/li>\n\n\n\n<li>Di\u0113tas tabletes.<\/li>\n\n\n\n<li>Antidepresanti (tie var nom\u0101kt REM miegu, bet nekad nep\u0101rtrauciet lietot antidepresantus bez vesel\u012bbas apr\u016bpes speci\u0101lista at\u013caujas).<\/li>\n\n\n\n<li>Tabaka.<\/li>\n\n\n\n<li>Alkohols.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik ilgi miega trauc\u0113jumi ilgst?<\/strong><\/h2>\n\n\n\n<p>Laiks ir at\u0161\u0137ir\u012bgs, un tas ir atkar\u012bgs ar\u012b no t\u0101, k\u0101da veida miega trauc\u0113jumi jums ir. Svar\u012bgi ir ar\u012b tas, kad s\u0101k\u0101t veikt pas\u0101kumus, lai uzlabotu miegu. Jo ilg\u0101k miega trauc\u0113jumi ilgst, jo ilg\u0101k var paiet, lai sasniegtu labu miegu.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Miega trauc\u0113jumi var neb\u016bt n\u0101v\u0113jo\u0161i, ta\u010du tie ir tik bie\u017ei un tik smagi ietekm\u0113 j\u016bsu dz\u012bves kvalit\u0101ti, ka tie var trauc\u0113t j\u016bsu dom\u0101\u0161anu, \u0137erme\u0146a svaru, skolas\/darba sniegumu, gar\u012bgo vesel\u012bbu un visp\u0101r\u0113jo fizisko vesel\u012bbu. Bie\u017ei sastopam\u0101s slim\u012bbas, piem\u0113ram, narkolepsija, bezmiegs, nemier\u012bgo k\u0101ju sindroms un miega apnoja, ne\u013cauj jums ieg\u016bt ilgu un dzi\u013cu miegu, kas nepiecie\u0161ams, lai darbotos vislab\u0101kaj\u0101 veid\u0101.<\/p>\n<\/blockquote>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Bie\u017ei sastopami miega trauc\u0113jumi, piem\u0113ram, bezmiegs, nemier\u012bgo k\u0101ju sindroms, narkolepsija un miega apnoja, var ietekm\u0113t visus j\u016bsu dz\u012bves aspektus, tostarp j\u016bsu labkl\u0101j\u012bbu, attiec\u012bbas, m\u0101c\u012b\u0161an\u0101s prasmes...<\/p>","protected":false},"author":3,"featured_media":10772,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[146,180],"tags":[],"class_list":["post-10758","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-miegas","category-sveikatos-sutrikimai"],"acf":[],"_links":{"self":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/10758","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=10758"}],"version-history":[{"count":7,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/10758\/revisions"}],"predecessor-version":[{"id":11055,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/10758\/revisions\/11055"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/10772"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=10758"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=10758"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=10758"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}