{"id":10817,"date":"2023-02-07T20:54:12","date_gmt":"2023-02-07T18:54:12","guid":{"rendered":"https:\/\/findvit.com\/?p=10817"},"modified":"2023-02-24T14:35:11","modified_gmt":"2023-02-24T12:35:11","slug":"nemiga-priezastys-simptomai-ir-gydymas","status":"publish","type":"post","link":"https:\/\/findvit.com\/lv\/nemiga-priezastys-simptomai-ir-gydymas\/","title":{"rendered":"Bezmiegs - c\u0113lo\u0146i un \u0101rst\u0113\u0161ana"},"content":{"rendered":"<p>Gr\u016bt\u012bbas aizmigt? Vai j\u016bs bie\u017ei pamostaties nakt\u012b? Past\u0101v\u012bgi j\u016btaties noguris un miegains? Apm\u0113ram katrs tre\u0161ais cilv\u0113ks to piedz\u012bvo. M\u016bsdien\u0101s liela da\u013ca m\u016bsdienu sabiedr\u012bbas iedz\u012bvot\u0101ju cie\u0161 no da\u017e\u0101diem miega trauc\u0113jumiem. Ir \u013coti svar\u012bgi zin\u0101t, kad celties un kad iet gul\u0113t, lai m\u0113s pamostos spirgti un ener\u0123iski. Bezmiega c\u0113lo\u0146i var b\u016bt \u013coti da\u017e\u0101di. <\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>K\u0101das gr\u0101matas varonis, kur\u0161 cie\u0161 no bezmiega, teica: &quot;kad j\u016bs cie\u0161at no bezmiega, viss jums apk\u0101rt k\u013c\u016bst par kopijas kopiju, kas ar\u012b ir kopija.&quot; (&quot;C\u012b\u0146as <em>klubs\u201d; \u010caks Palahniuks)<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>Ja vienu nakti neizgul\u0113sities pietiekami daudz, n\u0101kamaj\u0101 parasti izgul\u0113sities pietiekami daudz un uzreiz j\u016btaties labi. Bet cik ilgi cilv\u0113ka \u0137ermenim ir j\u0101gu\u013c?<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"580\" height=\"368\" src=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/02\/nemiga.jpg\" alt=\"bezmiegs\" class=\"wp-image-11256\" srcset=\"https:\/\/findvit.com\/wp-content\/uploads\/2023\/02\/nemiga.jpg 580w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/02\/nemiga-1x1.jpg 1w, https:\/\/findvit.com\/wp-content\/uploads\/2023\/02\/nemiga-10x6.jpg 10w\" sizes=\"auto, (max-width: 580px) 100vw, 580px\" \/><figcaption class=\"wp-element-caption\"><gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Bezmiega veidi: <\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Hronisks bezmiegs <\/strong><\/h3>\n\n\n\n<p>Hronisks bezmiegs ir tad, ja persona piedz\u012bvo miega trauc\u0113jumus un ar tiem saist\u012btos simptomus, piem\u0113ram, nogurumu un koncentr\u0113\u0161an\u0101s gr\u016bt\u012bbas, vismaz tr\u012bs dienas ned\u0113\u013c\u0101, vair\u0101k nek\u0101 tr\u012bs m\u0113ne\u0161us vai atk\u0101rtoti gadu. Tiek l\u0113sts, ka aptuveni vienam no 10% cilv\u0113kiem ir hronisks bezmiegs.<\/p>\n\n\n\n<p>Cilv\u0113ki ar hronisku bezmiegu bie\u017ei j\u016btas noraiz\u0113ju\u0161ies par nesp\u0113ju aizmigt. Simptomi parasti ir pietiekami smagi, lai ietekm\u0113tu personas darbu vai izgl\u012bt\u012bbu, k\u0101 ar\u012b soci\u0101lo vai \u0123imenes dz\u012bvi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0101rejo\u0161i miega trauc\u0113jumi<\/strong><\/h3>\n\n\n\n<p>\u0160is trauc\u0113jums ietver t\u0101das pa\u0161as miega gr\u016bt\u012bbas un simptomus k\u0101 hronisks bezmiegs, ta\u010du \u0161\u012bs probl\u0113mas rodas pat tr\u012bs reizes ned\u0113\u013c\u0101. Tiek l\u0113sts, ka pieaugu\u0161ie vecum\u0101 no 15 l\u012bdz 201\u00a0TP3T piedz\u012bvo \u012bslaic\u012bgu bezmiegu jebkur\u0101 laik\u0101. <\/p>\n\n\n\n<p>Bie\u017ei vien \u012bslaic\u012bgs bezmiegs var b\u016bt saist\u012bts ar \u0101r\u0113ju c\u0113loni: dz\u012bves stresu, \u0161\u0137ir\u0161anos, m\u012b\u013cot\u0101 n\u0101vi vai nopietnu slim\u012bbu. Cilv\u0113ki, kuri parasti maz gu\u013c, bie\u017e\u0101k nek\u0101 citi piedz\u012bvo \u012bslaic\u012bgu bezmiegu. <\/p>\n\n\n\n<p>Ja \u012bslaic\u012bgs bezmiegs turpin\u0101s ilg\u0101k par m\u0113nesi, tas var k\u013c\u016bt par hronisku bezmiega trauc\u0113jumu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Paradoks\u0101ls bezmiegs<\/strong><gwmw style=\"display:none;\"><\/h3>\n\n\n\n<p>To sauc par miega st\u0101vok\u013ca nepareizu uztveri, jo tas notiek, kad cilv\u0113kam \u0161\u0137iet, ka miegs ir \u013coti trauc\u0113ts, bet nav citu pier\u0101d\u012bjumu, kas apstiprin\u0101tu miega trauc\u0113jumus. Cilv\u0113ki ar paradoks\u0101lu bezmiegu var par zemu nov\u0113rt\u0113t laiku, ko vi\u0146i faktiski gu\u013c.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>B\u0113rnu bezmiegs<\/strong><gwmw style=\"display:none;\"><\/h3>\n\n\n\n<p>Agr\u0101k b\u0113rna nesp\u0113ju gul\u0113t bez konkr\u0113tiem priek\u0161metiem vai rut\u012bnas sauca par b\u0113rn\u012bbas uzved\u012bbas bezmiegu. Piem\u0113ram, b\u0113rnu, kur\u0161 nevar gul\u0113t bez iecien\u012bt\u0101k\u0101s rota\u013clietas, var raksturot k\u0101 \u0161o bezmiega trauc\u0113jumu.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>V\u0113l viens miega trauc\u0113jums<\/strong><\/h3>\n\n\n\n<p>Da\u017eos gad\u012bjumos \u0101rsts var diagnostic\u0113t st\u0101vokli, ko sauc par citu bezmiega trauc\u0113jumu, ja cilv\u0113kam ir nopietnas miega probl\u0113mas, bet tas neatbilst visiem hroniska vai \u012bslaic\u012bga bezmiega krit\u0113rijiem. T\u0101 neskaidra rakstura d\u0113\u013c \u0161\u012b diagnoze tiek veikta reti.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kas izraisa bezmiegu?<\/strong><\/h2>\n\n\n\n<p>Bezmiegu var izrais\u012bt da\u017e\u0101di fiziski vai psiholo\u0123iski faktori. Bie\u017ei c\u0113lonis ir \u012bslaic\u012bga probl\u0113ma, piem\u0113ram, \u012bslaic\u012bgs stress. Da\u017eos gad\u012bjumos bezmiegu var izrais\u012bt vesel\u012bbas st\u0101voklis. <gwmw style=\"display:none;\"><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Visbie\u017e\u0101k sastopamie iemesli var b\u016bt:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Neregul\u0101rs miega grafiks<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>Nakts darbs<\/li>\n\n\n\n<li>Dienas laik\u0101 gu\u013c<\/li>\n\n\n\n<li>Miega vide ar nepiem\u0113rotu temperat\u016bru, troksni vai p\u0101r\u0101k daudz gaismas<\/li>\n\n\n\n<li>Slikti sap\u0146i<\/li>\n\n\n\n<li>M\u012b\u013cot\u0101 zaud\u0113jums<\/li>\n\n\n\n<li>Satraukums par gaid\u0101majiem notikumiem<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bezmiega risks var b\u016bt liel\u0101ks, ja:<\/strong><gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tu esi sieviete. Hormon\u0101l\u0101s izmai\u0146as menstru\u0101l\u0101 cikla un menopauzes laik\u0101 var sp\u0113l\u0113t lomu. Menopauzes laik\u0101 nakts sv\u012b\u0161ana un karstuma vi\u013c\u0146i bie\u017ei trauc\u0113 miegu. Bezmiegs ir izplat\u012bts ar\u012b gr\u016btniec\u012bbas laik\u0101.<\/li>\n\n\n\n<li>Jums ir vair\u0101k nek\u0101 60 gadu. Bezmiegs pieaug l\u012bdz ar vecumu, jo main\u0101s miega mode\u013ci un vesel\u012bba.<\/li>\n<\/ul>\n\n\n\n<p>Da\u017eiem cilv\u0113kiem stress vai gar\u012bg\u0101s vesel\u012bbas probl\u0113mas var izrais\u012bt ar\u012b bezmiegu. Persona var piedz\u012bvot:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Depresija<\/li>\n\n\n\n<li>Trauksme<\/li>\n\n\n\n<li>Bipol\u0101ri trauc\u0113jumi (noska\u0146ojums \u0161\u0137iet nep\u0101rprotami neparasts (pacil\u0101ts vai aizkaitin\u0101ms)<\/li>\n\n\n\n<li>\u0160izofr\u0113nija (hroniska gar\u012bga slim\u012bba)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Mediju tehnolo\u0123ijas gu\u013camistab\u0101<\/strong><gwmw style=\"display:none;\"><\/h3>\n\n\n\n<p>Past\u0101v\u012bga kl\u0113pjdatora vai mobil\u0101 t\u0101lru\u0146a lieto\u0161ana gult\u0101 var izrais\u012bt miega trauc\u0113jumus.<\/p>\n\n\n\n<h2 class=\"has-medium-font-size wp-block-heading\"><strong>Bie\u017e\u0101kie bezmiega simptomi <\/strong><\/h2>\n\n\n\n<p>Bezmiega simptomi var b\u016bt da\u017e\u0101di. Bet t\u0101du ir \u013coti daudz.<\/p>\n\n\n\n<p>Cilv\u0113ki, kuri cie\u0161 no miega trauc\u0113jumiem, zi\u0146o par vismaz vienu no \u0161iem simptomiem:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gr\u016bt\u012bbas aizmigt nakt\u012b<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>P\u0101r\u0101k agri pamosties no r\u012bta <gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>Sekls miegs, nav atp\u016btas saj\u016btas p\u0113c aizmig\u0161anas<\/li>\n\n\n\n<li>Noguruma, miegain\u012bbas, aizkaitin\u0101m\u012bbas vai nom\u0101kta saj\u016bta<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>Gr\u016bt\u012bbas koncentr\u0113ties uz uzdevumiem <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Bezmiegs un &quot;nejau\u0161s&quot; bezmiegs<\/strong><\/h3>\n\n\n\n<p>L\u012bdz 35 cilv\u0113kiem ar % bie\u017ei rodas bezmiegam l\u012bdz\u012bgi simptomi, piem\u0113ram, gr\u016bt\u012bbas aizmigt vai aizmigt visu nakti. \u0160ie bezmiega simptomi ne vienm\u0113r noz\u012bm\u0113, ka cilv\u0113kam ir bezmiegs, kas ir form\u0101li defin\u0113ts miega trauc\u0113jums.<\/p>\n\n\n\n<p>Gr\u016bt\u012bbas gul\u0113t tiek klasific\u0113tas k\u0101 bezmiegs tikai tad, ja t\u0101s cilv\u0113k\u0101 izraisa trauksmi un s\u0101k negat\u012bvi ietekm\u0113t vi\u0146a dz\u012bves aspektus, piem\u0113ram, darbu vai attiec\u012bbas. Lai tos klasific\u0113tu k\u0101 k\u0101du bezmiega veidu, simptomiem ir j\u0101saglab\u0101jas vismaz tr\u012bs m\u0113ne\u0161us.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Cik stundas miega cilv\u0113kam nepiecie\u0161ams dien\u0101?<\/strong><gwmw style=\"display:none;\"><\/h2>\n\n\n\n<p>Ieteicamais miega laiks ir atkar\u012bgs no vecuma. \u0136ermenim nepiecie\u0161amais miega daudzums laika gait\u0101 vienm\u0113r main\u0101s. Kopum\u0101 miega ilgums atkar\u012bb\u0101 no vecuma ir sadal\u012bts \u0161\u0101d\u0101s kategorij\u0101s:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\">\n<ul class=\"wp-block-list\">\n<li>no dzim\u0161anas l\u012bdz 3 m\u0113ne\u0161iem: no 14 l\u012bdz 17 stund\u0101m dien\u0101;<\/li>\n\n\n\n<li>4-12 m\u0113ne\u0161i: 12-16, ieskaitot pusdienu p\u0101ksti;<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>1-2 gadi: 11-14, ieskaitot pusdienu p\u0101ksti;<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>3-5 gadi: 10-13, ieskaitot pusdienu p\u0101ksti;<\/li>\n\n\n\n<li>no 6 l\u012bdz 12 gadiem: no 9 l\u012bdz 12 stund\u0101m;<\/li>\n\n\n\n<li>no 13 l\u012bdz 18 gadiem: no 8 l\u012bdz 10 stund\u0101m;<\/li>\n\n\n\n<li>no 18 l\u012bdz 60 gadiem: 7 vai vair\u0101k stundas;<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>no 61 l\u012bdz 64 gadiem: no 6 l\u012bdz 8 stund\u0101m;<\/li>\n\n\n\n<li>65 un vec\u0101ki: 6 l\u012bdz 7 stundas.<gwmw style=\"display:none;\"><\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0100rst\u0113\u0161ana<\/strong><\/h2>\n\n\n\n<p>Iz\u0101rst\u0113t bezmiegu ir gr\u016bti, bet iesp\u0113jams. \u0160eit ir da\u017ei piem\u0113ri, k\u0101 tikt gal\u0101 ar bezmiegu:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/pagalbasau.lt\/gaukpagalba\/\" target=\"_blank\" rel=\"noreferrer noopener\">Konsult\u0101cijas ar speci\u0101listiem.<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.neuromedicina.lt\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kognit\u012bv\u0101 uzved\u012bbas terapija<\/a> vai KET (pal\u012bdz pozit\u012bv\u0101k risin\u0101t probl\u0113mas un sadal\u012bt t\u0101s maz\u0101k\u0101s da\u013c\u0101s).<\/li>\n\n\n\n<li>Recep\u0161u medikamenti.<\/li>\n\n\n\n<li>Bezrecep\u0161u miegaz\u0101les. <gwmw style=\"display:none;\"><gwmw style=\"display:none;\"><\/li>\n<\/ul>\n\n\n\n<p>Eksperti saka, ka lab\u0101kais miega z\u0101\u013cu lieto\u0161anas ilgums ir viens vai divi m\u0113ne\u0161i. \u0160\u012bs z\u0101les joproj\u0101m bie\u017ei lieto k\u0101 parastu miega l\u012bdzekli. Ir svar\u012bgi atz\u012bm\u0113t, ka \u0161\u012bs z\u0101les pal\u012bdz tikai m\u0101ksl\u012bgi aizmigt un ne\u0101rst\u0113 bezmiegu. Cilv\u0113kam ir nepiecie\u0161ama arvien liel\u0101ka miega z\u0101\u013cu deva, jo sal\u012bdzino\u0161i \u0101tri pierod pie miegaz\u0101l\u0113m, kas izraisa atmi\u0146as pasliktin\u0101\u0161anos un komunik\u0101cijas probl\u0113mas. <\/p>\n\n\n\n<p>Z\u0101les ar augstu pseidoefedr\u012bna, metoprolola un pretkrampju l\u012bdzek\u013cu saturu var veicin\u0101t bezmiegu.<\/p>\n\n\n\n<p>Vienm\u0113r ir ar\u012b iesp\u0113ja m\u0113\u0123in\u0101t izvair\u012bties no \u0161\u012bs probl\u0113mas.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Kas var pal\u012bdz\u0113t mazin\u0101t bezmiegu:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Iev\u0113rojiet konsekventu gul\u0113tie\u0161anas un pamo\u0161an\u0101s laiku katru dienu, tostarp ned\u0113\u013cas nogal\u0113s.<\/li>\n\n\n\n<li>Esiet akt\u012bvs \u2013 regul\u0101ras aktivit\u0101tes pal\u012bdz labi izgul\u0113ties.<\/li>\n\n\n\n<li>P\u0101rbaudiet savus medikamentus, lai noskaidrotu, vai tie var veicin\u0101t bezmiegu.<\/li>\n\n\n\n<li>Izvairieties no dienas miega vai ierobe\u017eojiet to.<\/li>\n\n\n\n<li>Izvairieties no kofe\u012bna un alkohola vai ierobe\u017eojiet tos.<gwmw style=\"display:none;\"><\/li>\n\n\n\n<li>Izvairieties no smag\u0101m \u0113dienreiz\u0113m un dz\u0113rieniem pirms gul\u0113tie\u0161anas.<\/li>\n\n\n\n<li>Izveidojiet relaks\u0113jo\u0161u ritu\u0101lu pirms gul\u0113tie\u0161anas, piem\u0113ram, ieejiet silt\u0101 vann\u0101, lasiet vai klausieties maigu, nomierino\u0161u m\u016bziku.<\/li>\n\n\n\n<li>Veiciet elpo\u0161anas un relaks\u0101cijas vingrin\u0101jumus.<\/li>\n<\/ul>\n\n\n\n<p>K\u0101 min\u0113ts iepriek\u0161, bezmiegs ir nepat\u012bkams, moko\u0161s, t\u0101p\u0113c izm\u0113\u0123iniet visus padomus un pielietojiet tos sev. Nesamieriniet slikt\u0101 miega rad\u012bto nogurumu, atrodiet c\u0113lo\u0146us un nov\u0113rsiet tos.<\/p>\n\n\n\n<p>K\u0101\u00a0<strong>uzzini<\/strong>\u00a0k\u0101di vitam\u012bni, miner\u0101lvielas vai citas piedevas\u00a0<strong>\u0161obr\u012bd vispiem\u0113rot\u0101kais<\/strong>?\u00a0<strong>Izm\u0113\u0123iniet to<\/strong>\u00a0bezmaksas tests\u00a0<a href=\"https:\/\/findvit.com\/lv\/testas\/\"><strong>&quot;Tava diena&quot;\u00a0<\/strong><\/a>! kur\u00a0<strong>j\u016bs uzzin\u0101siet<\/strong>\u00a0\u0137erme\u0146a vajadz\u012bb\u0101m un\u00a0<strong>j\u016bs sa\u0146emsiet<\/strong>\u00a0<strong>personisks<\/strong>\u00a0ieteikums!<gwmw style=\"display:none;\"><\/p>","protected":false},"excerpt":{"rendered":"<p>Gr\u016bt\u012bbas aizmigt? Vai j\u016bs bie\u017ei pamostaties nakt\u012b? Past\u0101v\u012bgi j\u016btaties noguris un miegains? Apm\u0113ram katrs tre\u0161ais cilv\u0113ks to piedz\u012bvo. M\u016bsdien\u0101s liela da\u013ca m\u016bsdienu sabiedr\u012bbas iedz\u012bvot\u0101ju cie\u0161 no\u2026<\/p>","protected":false},"author":166,"featured_media":11257,"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-10817","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\/10817","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\/166"}],"replies":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/comments?post=10817"}],"version-history":[{"count":16,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/10817\/revisions"}],"predecessor-version":[{"id":11405,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/posts\/10817\/revisions\/11405"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media\/11257"}],"wp:attachment":[{"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/media?parent=10817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/categories?post=10817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/findvit.com\/lv\/wp-json\/wp\/v2\/tags?post=10817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}