Uz v\u0113dera, s\u0101niem vai muguras? Saritin\u0101jies kamol\u0101 vai izpleties k\u0101 j\u016bras zvaigzne? J\u016bs varat b\u016bt p\u0101rsteigts, k\u0101 gul\u0113\u0161ana pirms gul\u0113tie\u0161anas un j\u016bsu gul\u0113\u0161anas poz\u012bcija var ietekm\u0113t miega kvalit\u0101ti un vesel\u012bbu.<\/p>\n\n\n\n
K\u0101ds ir lab\u0101kais veids, k\u0101 gul\u0113t? Nav vienas pareiz\u0101s atbildes. Ikvienam ide\u0101l\u0101 gul\u0113\u0161anas poz\u012bcija ir at\u0161\u0137ir\u012bga.<\/p>\n\n\n\n
Ir piecas galven\u0101s gul\u0113\u0161anas poz\u012bcijas, un tas, kur\u0161 no tiem ir piem\u0113rots tie\u0161i jums, ir atkar\u012bgs ne tikai no t\u0101, kura ir vis\u0113rt\u0101k\u0101, bet ar\u012b no da\u017e\u0101d\u0101m vesel\u012bbas probl\u0113m\u0101m, kas var trauc\u0113t labu, mier\u012bgu miegu.<\/p>\n\n\n\n
J\u016bs dro\u0161i vien dodat priek\u0161roku vienai gul\u0113\u0161anas pozai, pie kuras esat pieradis. Tom\u0113r, ja jums ir gr\u016bt\u012bbas aizmigt, iesp\u0113jams, ir laiks p\u0101rdom\u0101t savu gul\u0113\u0161anas st\u0101vokli. Un, lai gan god\u012bgi, t\u0101di ieradumi k\u0101 miega st\u0101vok\u013ca mai\u0146a var aiz\u0146emt k\u0101du laiku, ta\u010du ar konsekventu praksi tas ir iesp\u0113jams. Katru vakaru apzin\u0101ti m\u0113\u0123inot aizmigt jaun\u0101 poz\u0101, j\u016bsu smadzenes laika gait\u0101 piel\u0101gosies.<\/p>\n\n\n\n
L\u016bk, kas jums j\u0101atceras, lai atrastu perfektu gul\u0113\u0161anas poz\u012bciju:<\/p>\n\n\n\n
Miegs ir laiks, kad j\u016bsu \u0137ermenis atjauno un labojas pats. Tas ir laiks, kad asinsvadi atjaunojas pa\u0161i, kas ir \u012bpa\u0161i svar\u012bgi. Miegs ar\u012b uztur im\u016bnsist\u0113mu vesel\u012bgu. Miega re\u017e\u012bms kontrol\u0113 \u0137erme\u0146a reakciju uz insul\u012bnu; nepietiekama uz\u0146em\u0161ana palielina cukura l\u012bmeni asin\u012bs un palielina gest\u0101cijas diab\u0113ta risku. <\/p>\n\n\n\n
Sniedzam noder\u012bg\u0101ku inform\u0101ciju par miegu un t\u0101 ietekmi uz vesel\u012bbu:<\/p>\n\n\n\n
Vai tev s\u0101p mugura? Jums vislab\u0101k\u0101 poz\u012bcija var b\u016bt gu\u013cus uz muguras ar rok\u0101m pie s\u0101niem un nedaudz paceltiem ce\u013ciem. Tas var no\u0146emt slodzi no muguras, it \u012bpa\u0161i, ja zem ce\u013cgaliem novietojat m\u012bkstu spilvenu vai sarull\u0113tu dvieli.<\/p>\n\n\n\n
Turkl\u0101t \u0161\u0101di gu\u013cot m\u0113dz saukt "karav\u012bru poz\u012bcija"<\/a>, j\u016bsu mugurkauls visu nakti var palikt neitr\u0101l\u0101 st\u0101vokl\u012b bez papildu spriedzes, kas pal\u012bdz mazin\u0101t s\u0101pes.<\/p>\n\n\n\n Tom\u0113r ir ar\u012b tr\u016bkumi. Ja jums ir miega apnoja vai kr\u0101k\u0161ana, gul\u0113\u0161ana uz muguras var b\u016bt slikt\u0101k\u0101 poz\u012bcija. \u0160aj\u0101 st\u0101vokl\u012b m\u0113le var iek\u013c\u016bt r\u012bkl\u0113.<\/p>\n\n\n\n Liel\u0101kajai da\u013cai cilv\u0113ku gul\u0113\u0161ana uz s\u0101niem var b\u016bt viena no lab\u0101kaj\u0101m poz\u012bcij\u0101m, lai izvair\u012btos no elpo\u0161anas gr\u016bt\u012bb\u0101m. T\u0101p\u0113c tas ir \u012bpa\u0161i piem\u0113rots cilv\u0113kiem ar miega apnoja vai kr\u0101k\u0161anas probl\u0113m\u0101m. Gu\u013cot \u0161\u0101d\u0101 poz\u0101 j\u016bs atvieglojat elpo\u0161anas ce\u013cu darb\u012bbu, \u013caujot organismam lab\u0101k apg\u0101d\u0101t sk\u0101bekli.<\/p>\n\n\n\n Ja jums ir muguras s\u0101pes, gul\u0113\u0161ana uz s\u0101niem ir lieliska iesp\u0113ja, jo tas nerada tie\u0161u spiedienu uz muguru. V\u0113l viens ieguvums, gu\u013cot uz s\u0101niem, ir tas, ka tas pal\u012bdz izvad\u012bt smadzen\u0113s kait\u012bgos atkritumus, kas var samazin\u0101t neirolo\u0123isko trauc\u0113jumu, piem\u0113ram, demences un Alcheimera slim\u012bbas, risku.1<\/sup><\/a><\/p>\n\n\n\n Turkl\u0101t ir pier\u0101d\u012bjumi, ka gul\u0113\u0161ana uz kreis\u0101 s\u0101na mazina gr\u0113mas simptomus, ko izraisa gastroezofage\u0101l\u0101 refluksa slim\u012bba vai k\u0101ds cits iemesls, piem\u0113ram, gr\u016btniec\u012bba. Bet \u0146emiet v\u0113r\u0101, ka gul\u0113\u0161ana uz lab\u0101 s\u0101na palielina gr\u0113mas simptomu risku, iesp\u0113jams, t\u0101p\u0113c, ka sfinktera muskulis starp ku\u0146\u0123i un bar\u012bbas vadu atsl\u0101bin\u0101s, \u013caujot sk\u0101bei iziet cauri.<\/p>\n\n\n\n Gr\u016btniec\u0113m ieteicams gul\u0113t uz kreis\u0101 s\u0101na, jo tas palielina asins un bar\u012bbas vielu pl\u016bsmu uz placentu un augli.2<\/a><\/sup><\/p>\n\n\n\n Tom\u0113r ir tr\u016bkumi. Gul\u0113\u0161ana uz viena s\u0101na da\u017ereiz izraisa pak\u0101peniskas vai p\u0113k\u0161\u0146as un stipras plecu vai g\u016b\u017eas s\u0101pes. Ja jums ir s\u0101pes plecos vai g\u016b\u017eas vien\u0101 pus\u0113, m\u0113\u0123iniet gul\u0113t otr\u0101 pus\u0113.<\/p>\n\n\n\n Cilv\u0113kiem, kuri gu\u013c uz s\u0101niem, bie\u017ei ir saliekti elko\u0146i un plaukstas piespiestas pie sejas. T\u0101d\u0113j\u0101di j\u016bs risk\u0113jat saspiest elko\u0146a vai plaukstas loc\u012btavas nervus. Ja t\u0101 ir probl\u0113ma, var ieg\u0101d\u0101ties breketi, lai ne\u013cautu rokai \u0161\u0101di saliekties un nesaspiest nervus. <\/p>\n\n\n\n T\u0101pat k\u0101 gul\u0113\u0161ana uz s\u0101niem, ar\u012b gul\u0113\u0161ana uz v\u0113dera pal\u012bdz uztur\u0113t elpce\u013cus atv\u0113rtus un samazina nevesel\u012bgu elpo\u0161anas pau\u017eu risku, kas liecina par miega apnoja.<\/p>\n\n\n\n Tom\u0113r ir ar\u012b tr\u016bkumi. Gu\u013cot uz v\u0113dera ir gr\u016bti uztur\u0113t labu taisnu mugurkaulu. Tas var noslogot kaklu un muguras lejasda\u013cu, palielinot diskomforta risku \u0161aj\u0101s svar\u012bgaj\u0101s \u0137erme\u0146a zon\u0101s, jo \u012bpa\u0161i novecojot. Ja pamostaties no s\u0101p\u0113m, iesp\u0113jams, ir pien\u0101cis laiks apsv\u0113rt iesp\u0113ju main\u012bt gul\u0113\u0161anas st\u0101vokli.<\/p>\n\n\n\n V\u0113l viena potenci\u0101la probl\u0113ma ir t\u0101, ka v\u0113der\u0101 gul\u0113t\u0101ji m\u0113dz gul\u0113t, rokas pab\u0101zu\u0161i zem galvas, liekot plaukstas un elko\u0146iem saliekties. Da\u017ereiz tas izraisa nervu saspie\u0161anu, tirp\u0161anu, roku nejut\u012bgumu. T\u0101pat k\u0101 gul\u0113\u0161ana uz s\u0101niem, ar\u012b past\u0101v\u012bga gul\u0113\u0161ana uz sejas var izrais\u012bt sejas grumbu veido\u0161anos.<\/p>\n\n\n\n 41 procents pieaugu\u0161o izv\u0113las gul\u0113t, ce\u013cgalus piespie\u017eot pie kr\u016bt\u012bm, ko sauc par aug\u013ca st\u0101vokli. \u0160\u012b gul\u0113\u0161anas poz\u012bcija ir vispol\u0101r\u0101k\u0101 gul\u0113\u0161anas poz\u012bcija. 3<\/a><\/sup> \u0160\u012bs poz\u012bcijas priek\u0161roc\u012bbas b\u016bt\u012bb\u0101 ir t\u0101das pa\u0161as k\u0101 gul\u0113\u0161ana uz s\u0101niem, tostarp spiediena samazin\u0101\u0161ana no muguras un kr\u0101k\u0161anas riska samazin\u0101\u0161ana. <\/p>\n\n\n\n Tom\u0113r ir ar\u012b tr\u016bkumi. P\u0101rm\u0113r\u012bga saritin\u0101\u0161an\u0101s var izrais\u012bt mugurkaula disku un skrieme\u013cu sl\u012bd\u0113\u0161anu, kas var izrais\u012bt s\u0101pes muguras lejasda\u013c\u0101, \u012bpa\u0161i, ja jums ir vesel\u012bbas trauc\u0113jumi. \u0100rsti iesaka main\u012bt \u0161o pozu, nedaudz saliekot ce\u013cus vai gu\u013cot ar spilvenu starp ce\u013ciem, lai atbalst\u012btu muguras lejasda\u013cu.<\/p>\n\n\n\n Cilv\u0113ki, kuri dod priek\u0161roku \u0161ai gul\u0113\u0161anas poz\u012bcijai, gu\u013c ar rok\u0101m virs galvas, kas palielina spiedienu uz pleciem un savuk\u0101rt palielina plecu un muguras lejasda\u013cas s\u0101pju iesp\u0113jam\u012bbu. Spilvena novieto\u0161ana zem ce\u013cgaliem ir labs profilakses pas\u0101kums. V\u0113l lab\u0101k, m\u0113\u0123iniet ieg\u016bt ieradumu gul\u0113t ar rok\u0101m pie s\u0101niem.<\/p>\n\n\n\n Speci\u0101listi tradicion\u0101li saka, ka vislab\u0101k\u0101 gul\u0113\u0161anas poz\u012bcija ir kreisaj\u0101 pus\u0113 \u2013 lai gan ar\u012b gul\u0113\u0161ana uz lab\u0101 s\u0101na ir pie\u0146emama. Gul\u0113\u0161ana uz kreis\u0101 s\u0101na nodro\u0161ina maksim\u0101lu asins un bar\u012bbas vielu pl\u016bsmu uz placentu un uzlabo nieru darb\u012bbu, kas noz\u012bm\u0113 lab\u0101ku atkritumu izvad\u012b\u0161anu un maz\u0101ku p\u0113du, pot\u012b\u0161u un roku piet\u016bkumu.<\/p>\n\n\n\n Gul\u0113t uz v\u0113dera noteikti ir iesp\u0113jams. Protams, p\u0113c pirm\u0101 trimestra gul\u0113\u0161ana uz v\u0113dera ac\u012bmredzamu iemeslu d\u0113\u013c k\u013c\u016bst neiesp\u0113jama.<\/p>\n\n\n\n Daudzi eksperti ar\u012b iesaka izvair\u012bties no gul\u0113\u0161anas uz muguras visu nakti. Kad j\u016bs gul\u0113jat uz muguras, viss augo\u0161\u0101s dzemdes un mazu\u013ca svars gulstas uz j\u016bsu muguru, zarn\u0101m un dobo v\u0113nu, kas no \u0137erme\u0146a lejasda\u013cas ved asinis atpaka\u013c uz sirdi.<\/p>\n\n\n\n Tom\u0113r da\u017ei eksperti tagad saka, ka topo\u0161\u0101s m\u0101mi\u0146as var gul\u0113t jebkur\u0101 vi\u0146\u0101m \u0113rt\u0101 poz\u0101 un par to t\u0101 vai cit\u0101di nesatraukties.<\/p>\n\n\n\n Ir svar\u012bgi atcer\u0113ties<\/strong>ka katra vesel\u012bba ir individu\u0101la un visiem nav vienotas receptes!<\/p>\n\n\n\n T\u0101tad, ja v\u0113laties uzzin\u0101t, vai j\u016bsu organism\u0101 pa\u0161laik tr\u016bkst elektrol\u012btu, vesel\u012bbas speci\u0101listi iesaka veikt testu "Tava diena"<\/strong><\/a>.<\/p>\n\n\n\nGul\u0113\u0161ana uz s\u0101niem pal\u012bdz viegl\u0101k elpot<\/strong><\/h2>\n\n\n\n
Gul\u0113\u0161ana uz v\u0113dera pal\u012bdz mazin\u0101t kr\u0101k\u0161anu<\/strong><\/h2>\n\n\n\n
Gul\u0113\u0161ana saritin\u0101jusies ir vispopul\u0101r\u0101k\u0101 gul\u0113\u0161anas poza<\/strong><\/h2>\n\n\n\n
Gul\u0113\u0161ana j\u016bras zvaigznes poz\u0101 ir saist\u012bta ar plecu s\u0101p\u0113m<\/strong><\/h2>\n\n\n\n
Poz\u012bcijas gul\u0113\u0161anai gr\u016btniec\u012bbas laik\u0101<\/strong><\/h2>\n\n\n\n
Tas ir svar\u012bgi<\/h3>\n\n\n\n