Nga kanalizimi i zem\u00ebrimit tuaj te shkrimi i listave dhe k\u00ebndimi m\u00eb shpesh – ja disa k\u00ebshilla t\u00eb mb\u00ebshtetura shkenc\u00ebrisht p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar mir\u00ebqenien tuaj. Fillimi i nj\u00eb viti t\u00eb ri mund t\u00eb duket si koha ideale p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb fillim t\u00eb ri – p\u00ebr t\u00eb l\u00ebn\u00eb m\u00ebnjan\u00eb shqet\u00ebsimet dhe presionet e 12 muajve t\u00eb kaluar dhe p\u00ebr ta par\u00eb bot\u00ebn n\u00eb nj\u00eb m\u00ebnyr\u00eb tjet\u00ebr.<\/p>\n
Por \u00ebsht\u00eb gjithashtu shum\u00eb m\u00eb e leht\u00eb t’i premtosh vetes se do t\u00eb mendosh p\u00ebr gj\u00ebrat ndryshe k\u00ebt\u00eb vit sesa ta b\u00ebsh v\u00ebrtet. P\u00ebr fat t\u00eb mir\u00eb, ka shum\u00eb k\u00ebrkime shkencore q\u00eb ofrojn\u00eb m\u00ebnyra t\u00eb ndryshme p\u00ebr t’ju ndihmuar t\u00eb p\u00ebrmir\u00ebsoni humorin tuaj. Nga shfryt\u00ebzimi i zem\u00ebrimit tuaj deri te v\u00ebnia e telefonit n\u00eb pun\u00eb p\u00ebr ju, ja n\u00ebnt\u00eb k\u00ebshilla q\u00eb kemi zbuluar gjat\u00eb raportimit ton\u00eb.<\/p>\n
Ndaloni s\u00eb p\u00ebrpjekuri p\u00ebr p\u00ebrsosm\u00ebri<\/strong><\/p>\n Perfeksionizmi shpesh shihet si nj\u00eb tipar pozitiv. Por, si\u00e7 thot\u00eb edhe aforizmi, “perfeksioni \u00ebsht\u00eb armiku i s\u00eb mir\u00ebs”. Dhe t\u00eb qenit perfeksionist mund t\u00eb jet\u00eb i d\u00ebmsh\u00ebm edhe p\u00ebr sh\u00ebndetin tuaj. Ekzistojn\u00eb prova gjithnj\u00eb e m\u00eb t\u00eb shumta se nj\u00eb mentalitet perfeksionist \u00ebsht\u00eb i lidhur me depresionin dhe ankthin, si dhe me nj\u00eb list\u00eb t\u00eb gjat\u00eb gjendjesh t\u00eb tjera, duke p\u00ebrfshir\u00eb \u00e7rregullimin e ankthit social, \u00e7rregullimin obsesiv-kompulsiv, \u00e7rregullimet e t\u00eb ngr\u00ebnit, sindrom\u00ebn e lodhjes kronike, pagjum\u00ebsin\u00eb dhe madje edhe rrezikun e vet\u00ebvrasjes.<\/p>\n N\u00eb fakt, sipas disa ekspert\u00ebve, sa m\u00eb i fort\u00eb t\u00eb jet\u00eb tipari juaj i perfeksionizmit, aq m\u00eb shum\u00eb \u00e7rregullime psikologjike do t\u00eb vuani. Perfeksionist\u00ebt i vendosin vetes standarde jorealiste dhe kur n\u00eb m\u00ebnyr\u00eb t\u00eb pashmangshme d\u00ebshtojn\u00eb t’i p\u00ebrmbushin ato standarde, p\u00ebrjetojn\u00eb m\u00eb shum\u00eb faj, turp dhe zem\u00ebrim sesa jo-perfeksionist\u00ebt. Ata e kritikojn\u00eb veten p\u00ebr gabimet dhe kurr\u00eb nuk ndihen mjaftuesh\u00ebm mir\u00eb.<\/p>\n Por si mund t\u00eb dilet nga kjo mend\u00ebsi vet\u00ebshkat\u00ebrruese? Sipas ekspert\u00ebve, nj\u00eb nga mbrojtjet m\u00eb t\u00eb forta kund\u00ebr ankthit dhe depresionit \u00ebsht\u00eb vet\u00ebdhembshuria. Me fjal\u00eb t\u00eb tjera, p\u00ebrpiquni t\u00eb jeni t\u00eb sjellsh\u00ebm me veten. N\u00ebse b\u00ebni nj\u00eb gabim, mos nxitoni t\u00eb vet\u00ebkritikoni. Dhe n\u00ebse keni f\u00ebmij\u00eb, p\u00ebrpiquni t\u00eb krijoni nj\u00eb mjedis familjar ku pap\u00ebrsosm\u00ebria jo vet\u00ebm q\u00eb pranohet, por festohet. N\u00eb fund t\u00eb fundit, t\u00eb mos qenit i p\u00ebrsosur na b\u00ebn jemi njeri.<\/p>\n Krijoni miq\u00ebsi m\u00eb t\u00eb mira<\/strong><\/p>\n Miq\u00ebsit\u00eb jan\u00eb jasht\u00ebzakonisht t\u00eb r\u00ebnd\u00ebsishme p\u00ebr sh\u00ebndetin ton\u00eb. Ato mund t\u00eb ndikojn\u00eb n\u00eb gjith\u00e7ka, nga forca e sistemit imunitar deri te rreziku i s\u00ebmundjeve t\u00eb zemr\u00ebs. T\u00eb rrethohesh me miq t\u00eb mir\u00eb mund t\u00eb t\u00eb ndihmoj\u00eb edhe t\u00eb jetosh m\u00eb gjat\u00eb.<\/p>\n Por ndonj\u00ebher\u00eb ia vlen t\u00eb shikosh se \u00e7far\u00eb lloj miku je p\u00ebr njer\u00ebzit p\u00ebrreth teje. Njer\u00ebzit q\u00eb jan\u00eb nj\u00ebkoh\u00ebsisht t\u00eb nxeht\u00eb dhe t\u00eb ftoht\u00eb – duke krijuar ato q\u00eb njihen si “marr\u00ebdh\u00ebnie ambivalente ” mund t\u00eb jen\u00eb m\u00eb t\u00eb d\u00ebmsh\u00ebm p\u00ebr mir\u00ebqenien e t\u00eb tjer\u00ebve sesa ata q\u00eb jan\u00eb vazhdimisht t\u00eb pak\u00ebndsh\u00ebm.<\/p>\n Nj\u00eb hap q\u00eb mund t\u00eb nd\u00ebrmerrni \u00ebsht\u00eb t\u00eb zhvilloni m\u00eb shum\u00eb biseda rreth lajmeve t\u00eb mira – provoni t\u00eb k\u00ebrkoni m\u00eb shum\u00eb informacion, t\u00eb diskutoni pasojat dhe t\u00eb shprehni g\u00ebzim p\u00ebr to. Festimi i sukseseve n\u00eb k\u00ebt\u00eb m\u00ebnyr\u00eb mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb si humorin tuaj, ashtu edhe marr\u00ebdh\u00ebnien tuaj.<\/p>\n Merruni me disa hobe sociale<\/strong><\/p>\n Nuk \u00ebsht\u00eb kurr\u00eb von\u00eb p\u00ebr t\u00eb filluar nj\u00eb hob t\u00eb ri. Vitin e kaluar shkova n\u00eb nj\u00eb kurs vizatimi mbi jet\u00ebn p\u00ebr her\u00eb t\u00eb par\u00eb, si pjes\u00eb e nj\u00eb eksperimenti p\u00ebr t\u00eb par\u00eb se cili hobi ishte m\u00eb i miri p\u00ebr nd\u00ebrtimin e lidhjeve shoq\u00ebrore. Dhe meqen\u00ebse nuk kam talent artistik, n\u00eb fillim isha nervoze – por shpejt zbulova se niveli im i aft\u00ebsive nuk kishte r\u00ebnd\u00ebsi.<\/p>\n P\u00ebr ato dy or\u00eb, truri im ishte i qet\u00eb. Rezulton se vizatimi, kur b\u00ebhet n\u00eb nj\u00eb m\u00ebnyr\u00eb q\u00eb na b\u00ebn t\u00eb p\u00ebrqendrohemi n\u00eb bot\u00ebn p\u00ebrreth nesh, mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb humorin dhe mir\u00ebqenien . Gjithashtu b\u00ebra nj\u00eb mik gjat\u00eb pushimit t\u00eb \u00e7ajit, dik\u00eb me t\u00eb cilin zakonisht nuk do t\u00eb kisha takuar kurr\u00eb rrug\u00eb. Ann Mackowski, artistja q\u00eb drejtoi seanc\u00ebn, tha se klasat e saj b\u00ebhen si “nj\u00eb familje e vog\u00ebl” p\u00ebr disa njer\u00ebz.<\/p>\n N\u00ebse jeni m\u00eb t\u00eb interesuar t\u00eb l\u00ebvizni trupin tuaj, sportet n\u00eb ekip mund t\u00eb ofrojn\u00eb p\u00ebrfitimin e lidhjes sociale, nd\u00ebrsa \u00e7lirojn\u00eb endorfina. N\u00eb fakt, sportet n\u00eb ekip mund ta b\u00ebjn\u00eb ushtrimin t\u00eb ndihet m\u00eb i leht\u00eb, p\u00ebr shkak t\u00eb asaj q\u00eb psikolog\u00ebt e quajn\u00eb “q\u00ebllim i p\u00ebrbashk\u00ebt” – ku njer\u00ebzit lidhen mbi nj\u00eb q\u00ebllim ose veprim t\u00eb p\u00ebrbashk\u00ebt. Kjo na ndihmon t\u00eb ndihemi m\u00eb af\u00ebr nj\u00ebri-tjetrit dhe i b\u00ebn nd\u00ebrveprimet pasuese shum\u00eb m\u00eb t\u00eb lehta. Pra, provo nj\u00eb aktivitet t\u00eb ri k\u00ebt\u00eb vit \u2013 nuk e di kurr\u00eb se k\u00eb mund t\u00eb takosh.<\/p>\n P\u00ebrdore zem\u00ebrimin t\u00ebnd p\u00ebr t\u00eb mir\u00ebn<\/strong><\/p>\n Asgj\u00eb nuk mund t\u00eb shkat\u00ebrroj\u00eb m\u00eb mir\u00eb se zem\u00ebrimi. Kur tensionet vlojn\u00eb, mund t\u00eb shp\u00ebrthejn\u00eb fjal\u00eb ose veprime q\u00eb nuk i kemi pasur kurr\u00eb nd\u00ebrmend dhe nuk i mb\u00ebshtesim. Por n\u00ebse energjia nga ato ndjenja negative njihet me kalimin e koh\u00ebs, studimet sugjerojn\u00eb se ajo mund t\u00eb kapet dhe t\u00eb ridrejtohet drejt q\u00ebllimeve \u00e7udit\u00ebrisht produktive.<\/p>\n Kjo nuk do t\u00eb thot\u00eb t\u00eb shtyp\u00ebsh emocionet e zem\u00ebrimit, t\u00eb cilat mund ta rrisin rrezikun e nj\u00eb ataku n\u00eb zem\u00ebr pothuajse trefish. Do t\u00eb thot\u00eb t\u2019i kanalizosh ato n\u00eb di\u00e7ka q\u00eb t\u00eb sh\u00ebrben m\u00eb mir\u00eb. P\u00ebrdorimi i zem\u00ebrimit p\u00ebr t\u00eb hedhur m\u00eb shpejt, p\u00ebr t\u00eb shkelmuar m\u00eb fort ose p\u00ebr t\u2019u hedhur m\u00eb lart mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb aft\u00ebsit\u00eb e tua sportive (megjith\u00ebse lumturia prodhon nj\u00eb efekt t\u00eb ngjash\u00ebm, krahasuar me nj\u00eb gjendje emocionalisht neutrale).<\/p>\n Mund t\u00eb shfryt\u00ebzohet gjithashtu p\u00ebr b\u00ebma m\u00eb t\u00eb m\u00ebdha k\u00ebmb\u00ebnguljeje dhe madje edhe shp\u00ebrthime kreativiteti (megjith\u00ebse zem\u00ebrimi gjithashtu mund ta b\u00ebj\u00eb kreativitetin m\u00eb t\u00eb v\u00ebshtir\u00eb p\u00ebr t\u2019u mbajtur).<\/p>\n \u00c7el\u00ebsi p\u00ebr t\u00eb p\u00ebrdorur k\u00ebto transformime \u00ebsht\u00eb t\u00eb jesh n\u00eb gjendje t\u00eb kontrollosh dhe t\u00eb moderosh m\u00ebnyr\u00ebn se si shprehet zem\u00ebrimi yt. P\u00ebrdorimi i teknikave t\u00eb tilla si distanca psikologjike p\u00ebr t\u00eb shmangur kalimin e zem\u00ebrimit n\u00eb agresion, s\u00eb bashku me p\u00ebrdorimin e durimit p\u00ebr t\u00eb vonuar p\u00ebrgjigjen t\u00ebnde, mund t\u00eb t\u00eb ndihmoj\u00eb t\u00eb kanalizosh zem\u00ebrimin t\u00ebnd n\u00eb m\u00ebnyr\u00eb m\u00eb konstruktive.<\/p>\n Num\u00ebro bekimet e tua<\/strong><\/p>\n \u00cbsht\u00eb nj\u00eb ide e vjet\u00ebr, por q\u00eb \u00ebsht\u00eb e provuar mir\u00eb. T\u00eb gjesh pak koh\u00eb \u00e7do dit\u00eb p\u00ebr t\u00eb shkruar nj\u00eb list\u00eb me tre gj\u00ebra p\u00ebr t\u00eb cilat je mir\u00ebnjoh\u00ebs ka treguar se ka nj\u00eb efekt t\u00eb jasht\u00ebzakonsh\u00ebm n\u00eb mir\u00ebqenien ton\u00eb. Studimet mbi ushtrimin kan\u00eb treguar se njer\u00ebzit q\u00eb kaluan nj\u00eb muaj duke sh\u00ebnuar tre gj\u00ebra t\u00eb mira \u00e7do dit\u00eb treguan p\u00ebrmir\u00ebsime n\u00eb nivelet e tyre t\u00eb lumturis\u00eb dhe nj\u00eb r\u00ebnie t\u00eb simptomave depresive. Testet kan\u00eb treguar gjithashtu se mund t’u sjell\u00eb dobi njer\u00ebzve nga t\u00eb gjitha sferat e jet\u00ebs – nga adoleshent\u00ebt q\u00eb jetojn\u00eb n\u00eb lagjet e varfra t\u00eb qytetit n\u00eb Kenia deri te grat\u00eb e moshuara q\u00eb jetojn\u00eb n\u00eb Zvic\u00ebr.<\/p>\n \u00c7el\u00ebsi i p\u00ebrfitimeve t\u00eb tij \u00ebsht\u00eb p\u00ebrqendrimi te pozitivet, duke ju ndihmuar t\u00eb k\u00ebrkoni ato gj\u00ebra t\u00eb mira gjat\u00eb gjith\u00eb dit\u00ebs. P\u00ebr ta provuar, lini m\u00ebnjan\u00eb pak koh\u00eb \u00e7do mbr\u00ebmje p\u00ebr t\u00eb reflektuar mbi dit\u00ebn tuaj, duke shkruar tre gj\u00ebra q\u00eb shkuan mir\u00eb ose q\u00eb ju p\u00eblqyen. Mund t\u00eb jet\u00eb \u00e7do gj\u00eb, sado e vog\u00ebl ose n\u00eb dukje e par\u00ebnd\u00ebsishme. Elementi i r\u00ebnd\u00ebsish\u00ebm, megjithat\u00eb, \u00ebsht\u00eb t\u00eb mendoni pse k\u00ebto gj\u00ebra ju jan\u00eb dukur pozitive.<\/p>\n B\u00ebjeni telefonin tuaj t\u00eb funksionoj\u00eb p\u00ebr ju<\/strong><\/p>\n Disa her\u00eb n\u00eb vit djersitem duke u shqet\u00ebsuar se si telefoni im mund t\u00eb m\u00eb shkat\u00ebrroj\u00eb mendjen. Mjeti im i koh\u00ebs para ekranit thot\u00eb se e marr pajisjen time celulare rreth 105 her\u00eb n\u00eb dit\u00eb – q\u00eb \u00ebsht\u00eb shum\u00eb e ul\u00ebt krahasuar me 186 her\u00eb n\u00eb dit\u00eb q\u00eb b\u00ebn mesatarisht amerikani. Hulumtimet sugjerojn\u00eb se zakone t\u00eb tilla mund t\u00eb ken\u00eb pasoja p\u00ebr kujtes\u00ebn, q\u00ebndrueshm\u00ebrin\u00eb e v\u00ebmendjes, gjumin, sh\u00ebndetin mendor dhe m\u00eb shum\u00eb. Por fiksimet tona pas telefonit mund t\u00eb ken\u00eb edhe p\u00ebrfitime.<\/p>\n Nj\u00eb studim, p\u00ebr shembull, zbuloi se p\u00ebrdorimi i nj\u00eb ekrani p\u00ebr t\u00eb mbajtur sh\u00ebnime p\u00ebrmir\u00ebsoi performanc\u00ebn n\u00eb detyrat e v\u00ebshtira t\u00eb kujtes\u00ebs, duke sugjeruar q\u00eb aplikacioni i mbajtjes s\u00eb sh\u00ebnimeve q\u00eb ndodhet n\u00eb pajisjen tuaj mund t’ju ndihmoj\u00eb t\u00eb lironi lloje t\u00eb caktuara t\u00eb pun\u00ebs njoh\u00ebse. Nuk \u00ebsht\u00eb aq e v\u00ebshtir\u00eb t\u00eb zbut\u00ebsh disa nga d\u00ebmet e telefonit.<\/p>\n Vet\u00ebm d\u00ebgjimi i njoftimeve mund t\u00eb d\u00ebmtoj\u00eb performanc\u00ebn t\u00ebnde n\u00eb detyra t\u00eb thjeshta pothuajse aq keq sa nj\u00eb telefonat\u00eb e v\u00ebrtet\u00eb. N\u00ebse nuk t\u00eb p\u00eblqen kjo, mund t\u00eb p\u00ebrdor\u00ebsh funksionin e telefonit t\u00ebnd p\u00ebr t\u00eb d\u00ebrguar njoftime n\u00eb grup n\u00eb vend q\u00eb t’i marr\u00ebsh ato n\u00eb koh\u00eb reale – si iPhone ashtu edhe Android i kan\u00eb k\u00ebto mjete. Por n\u00ebse doni v\u00ebrtet ta largoni mendjen nga ekrani, mund t\u00eb eksperimentoni me p\u00ebrfitimet e l\u00ebnies s\u00eb telefonit n\u00eb dhom\u00ebn tjet\u00ebr . Hapa t\u00eb vegj\u00ebl.<\/p>\n P\u00ebrqafo dit\u00ebt e err\u00ebta t\u00eb dimrit<\/strong><\/p>\n Kur net\u00ebt afrohen dhe temperaturat bien, \u00ebsht\u00eb e zakonshme q\u00eb njer\u00ebzit t\u00eb shohin humorin e tyre t\u00eb bjer\u00eb . Hulumtimet tregojn\u00eb se shum\u00eb njer\u00ebz mund t\u00eb b\u00ebhen t\u00eb trishtuar dhe t\u00eb plog\u00ebsht gjat\u00eb muajve t\u00eb dimrit, nd\u00ebrsa or\u00ebt e shkurtra t\u00eb dit\u00ebs kan\u00eb ndikimin e tyre.<\/p>\n Por nj\u00eb ndryshim i m\u00ebnyr\u00ebs s\u00eb t\u00eb menduarit mund t\u00eb ndihmoj\u00eb. Studimet sugjerojn\u00eb se t\u00eb m\u00ebsuarit p\u00ebr t\u00eb v\u00ebn\u00eb re dhe p\u00ebr t\u00eb p\u00ebrqafuar tiparet pozitive t\u00eb dimrit, si\u00e7 \u00ebsht\u00eb bukuria natyrore q\u00eb sjell, mund t\u00eb ndihmoj\u00eb n\u00eb luftimin e trishtimit dim\u00ebror. Nj\u00eb studim me 238 persona n\u00eb Norvegji, p\u00ebr shembull, zbuloi se pritja me padurim e mund\u00ebsive t\u00eb dimrit, si\u00e7 jan\u00eb skijimi dhe net\u00ebt komode t\u00eb kaluara me t\u00eb dashurit para nj\u00eb zjarri, raportoi mir\u00ebqenie m\u00eb t\u00eb mir\u00eb.<\/p>\n Madje ka prova q\u00eb njer\u00ebzit mund t\u00eb jen\u00eb evoluar p\u00ebr t\u00eb k\u00ebrkuar m\u00eb shum\u00eb shoq\u00ebrin\u00eb e t\u00eb tjer\u00ebve gjat\u00eb motit t\u00eb ftoht\u00eb. Zakonet tona t\u00eb shikimit t\u00eb filmave duket se ndryshojn\u00eb edhe n\u00eb dim\u00ebr p\u00ebr arsye t\u00eb ngjashme – nj\u00eb film q\u00eb t\u00eb ngroh zemr\u00ebn me sa duket plot\u00ebson d\u00ebshir\u00ebn ton\u00eb t\u00eb evoluar p\u00ebr ngroht\u00ebsi emocionale kur jasht\u00eb \u00ebsht\u00eb ftoht\u00eb.<\/p>\n K\u00ebndo p\u00ebr t’u ndjer\u00eb m\u00eb mir\u00eb<\/strong><\/p>\n A e keni ndjer\u00eb ndonj\u00ebher\u00eb ngaz\u00ebllimin e past\u00ebr dhe t\u00eb pakufizuar t\u00eb t\u00eb k\u00ebnduarit kur askush nuk po ju d\u00ebgjon? Apo ndjenj\u00ebn e shtuar t\u00eb lidhjes me t\u00eb tjer\u00ebt kur k\u00ebndoni n\u00eb nj\u00eb grup? Studiuesit thon\u00eb se t\u00eb k\u00ebnduarit \u00ebsht\u00eb nj\u00eb “akt njoh\u00ebs, fizik, emocional dhe social” – q\u00eb do t\u00eb thot\u00eb se p\u00ebrfitimet e k\u00ebsaj praktike t\u00eb lasht\u00eb njer\u00ebzore jan\u00eb t\u00eb shum\u00ebfishta.<\/p>\n K\u00ebndimi aktivizon nj\u00eb rrjet t\u00eb gjer\u00eb neuronesh n\u00eb t\u00eb dyja an\u00ebt e trurit ton\u00eb, duke p\u00ebrfshir\u00eb rajonet q\u00eb merren me gjuh\u00ebn, l\u00ebvizjen dhe emocionet. I kombinuar me p\u00ebrqendrimin n\u00eb frym\u00ebmarrje, kjo e b\u00ebn k\u00ebndimin nj\u00eb leht\u00ebsues efektiv t\u00eb stresit. Dhe \u00ebsht\u00eb zbuluar se t\u00eb k\u00ebnduarit si pjes\u00eb e nj\u00eb grupi nxit nj\u00eb nivel edhe m\u00eb t\u00eb lart\u00eb t\u00eb mir\u00ebqenies psikologjike sesa t\u00eb k\u00ebnduarit vet\u00ebm. T\u00eb k\u00ebndosh me z\u00eb t\u00eb lart\u00eb k\u00ebng\u00ebn t\u00ebnde t\u00eb preferuar \u00ebsht\u00eb e mir\u00eb p\u00ebr zemr\u00ebn, rrit funksionin imunitar dhe madje mund t\u00eb shtyp\u00eb dhimbjen.<\/p>\n Akti i t\u00eb k\u00ebnduarit \u00ebsht\u00eb gjithashtu nj\u00eb ushtrim aerobik, i krahasuesh\u00ebm me nj\u00eb ecje t\u00eb shpejt\u00eb . Pra, jo vet\u00ebm q\u00eb \u00ebsht\u00eb nj\u00eb st\u00ebrvitje e mir\u00eb, por gjithashtu merr at\u00eb v\u00ebrshim t\u00eb endorfinave – kimikatet e trurit q\u00eb “t\u00eb b\u00ebjn\u00eb t\u00eb ndihesh mir\u00eb”. Madje \u00ebsht\u00eb zbuluar se t\u00eb k\u00ebnduarit ndihmon trurin t\u00eb riparoj\u00eb veten. Pra, pavar\u00ebsisht n\u00ebse shijoni nj\u00eb k\u00ebng\u00eb t\u00eb leht\u00eb bashk\u00eb me ju apo duke k\u00ebnduar me entuziaz\u00ebm nj\u00eb melodi n\u00eb dush, mund ta b\u00ebni k\u00ebt\u00eb me bindjen se po korrni p\u00ebrfitimet.<\/p>\n Gjej koh\u00eb p\u00ebr nj\u00eb sy gjum\u00eb<\/strong><\/p>\n N\u00eb shum\u00eb vende, nj\u00eb sy gjum\u00eb \u00ebsht\u00eb pjes\u00eb e jet\u00ebs s\u00eb p\u00ebrditshme. Nj\u00eb gjum\u00eb pasdite \u00ebsht\u00eb nj\u00eb ritual i zakonsh\u00ebm n\u00eb Spanj\u00eb, p\u00ebr shembull, nd\u00ebrsa n\u00eb Japoni, pun\u00ebtor\u00ebt shpesh shijojn\u00eb nj\u00eb gjum\u00eb pasdite , t\u00eb njohur si hirune .<\/p>\n Hulumtimet tregojn\u00eb se dremitjet e zakonshme mund t\u00eb ndihmojn\u00eb n\u00eb mbajtjen e trurit ton\u00eb m\u00eb t\u00eb madh p\u00ebr m\u00eb gjat\u00eb, gj\u00eb q\u00eb mund t\u00eb vonoj\u00eb plakjen e trurit me tre deri n\u00eb gjasht\u00eb vjet.<\/p>\n Ruajtja e madh\u00ebsis\u00eb s\u00eb trurit tuaj p\u00ebr sa m\u00eb gjat\u00eb t\u00eb jet\u00eb e mundur \u00ebsht\u00eb e r\u00ebnd\u00ebsishme pasi tkurrja \u00ebsht\u00eb lidhur me s\u00ebmundje t\u00eb tilla si Alzheimeri dhe demenca vaskulare. Gjumi i shkurt\u00ebr, q\u00eb zgjat pes\u00eb deri n\u00eb 15 minuta, mund t\u00eb p\u00ebrmir\u00ebsoj\u00eb menj\u00ebher\u00eb performanc\u00ebn ton\u00eb mendore , me stimulin q\u00eb zgjat deri n\u00eb tre or\u00eb pasi zgjohemi.<\/p>\n Si siguroheni q\u00eb gjumi i pasdites t’ju l\u00ebr\u00eb t\u00eb mbushur me energji dhe jo m\u00eb t\u00eb lodhur se n\u00eb fillim?<\/p>\n Koha \u00ebsht\u00eb thelb\u00ebsore. Mundohu q\u00eb dremitjet t\u00eb zgjasin m\u00eb pak se 20 minuta. N\u00ebse e tejkalon k\u00ebt\u00eb koh\u00eb, do t\u00eb biesh n\u00eb gjum\u00eb t\u00eb thell\u00eb dhe ka t\u00eb ngjar\u00eb t\u00eb zgjohesh i lodhur dhe i \u00e7orientuar.<\/p>\n Koha m\u00eb e mir\u00eb p\u00ebr nj\u00eb sy gjum\u00eb si mace \u00ebsht\u00eb midis or\u00ebs 14:00-16:00, pasi kjo \u00ebsht\u00eb koha kur ritmi juaj cirkadian bie dhe temperatura e trupit tuaj fillon t\u00eb bjer\u00eb. Gjat\u00eb m\u00ebngjesit, ajo vazhdon t\u00eb rritet, duke ju b\u00ebr\u00eb m\u00eb vigjilent\u00eb. N\u00ebse e lini shum\u00eb von\u00eb gjat\u00eb dit\u00ebs, mund t\u00eb prishni gjumin tuaj gjat\u00eb nat\u00ebs. \/Nga BBC<\/p>\n","protected":false},"excerpt":{"rendered":" Nga kanalizimi i zem\u00ebrimit tuaj te shkrimi i listave dhe k\u00ebndimi m\u00eb shpesh – ja disa k\u00ebshilla t\u00eb mb\u00ebshtetura shkenc\u00ebrisht p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar mir\u00ebqenien tuaj. Fillimi i nj\u00eb viti t\u00eb ri mund t\u00eb duket si koha ideale p\u00ebr t\u00eb b\u00ebr\u00eb nj\u00eb fillim t\u00eb ri – p\u00ebr t\u00eb l\u00ebn\u00eb m\u00ebnjan\u00eb shqet\u00ebsimet dhe presionet e 12 muajve<\/p>\n","protected":false},"author":1,"featured_media":13850,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-13849","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle"},"_links":{"self":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts\/13849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/comments?post=13849"}],"version-history":[{"count":1,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts\/13849\/revisions"}],"predecessor-version":[{"id":13851,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/posts\/13849\/revisions\/13851"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/media\/13850"}],"wp:attachment":[{"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/media?parent=13849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/categories?post=13849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/revistatrend.com\/index.php\/wp-json\/wp\/v2\/tags?post=13849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}