Din cauza programului aglomerat și problemelor zilnice, oamenii obișnuiesc să se culce târziu. Specialiștii spun că această deprindere poate deveni un pericol pentru sănătate.
Potrivit acestora, insomniile apar din cauza stresului la care suntem supuși zilnic și duc la o stare de depresie și anexietate. Adormind târziu, dezvoltăm o stare de oboseală cronică care ne poate scădea considerabil performanțele.
Dana Țupa, profesor de yoga, recomandă să ne culcăm la ora 22:00, astfel ne vom păstra starea mentală și fizică în parametri buni.
„Chiar dacă pare imposibil să adormim la ora 22, ţinând cont de actualele circumstanţe, câteva exerciţii simple de relaxare, pe care le putem efectua timp de 10 minute, ne pot ajuta să uităm de toate grijile şi să putem dormi liniştiţi, fără pauză, timp de aproximativ 8 ore pe zi.
Dacă vom păstra acest program de somn, starea noastră de sănătate se va îmbunătăţi vizibil, vom deveni mult mai energici, ne vom recăpăta puterea de concentrare şi vom reuşi mult mai uşor ceea ce ne-am propus”, a spus Dana Țupa, pentru gandul.info.
Cei patru pași care ne fac să adormim mai ușor:
1. Cu 30 de minute înainte de a merge la culcare, bea un ceai cald de tei și miere. Acesta are un efect calmant ce se datorează proprietăţilor neurosedative şi antispastice ale florilor de tei care conțin ulei esenţial de farnesol.
2. Petru a scăpa de problemele se la serviciu și cele familiare, fă o baie caldă înainte de somn, cu ulei de lavandă. Aceasta poate face minuni, întrucât muşchii se relaxează, iar apa caldă induce corpul într-o zonă de confort.
3. Aşază-te pe pat, cu picioarele încrucişate (turceşte), şi, pentru câteva minute, fă o meditaţie simplă, încearcă să îţi urmăreşti respiraţia. Elimină pe cât posibil gândurile şi uneşte atenţia ta doar cu respiraţia. Deşi are valoare imensă în purificarea minţii, acest tip de meditaţie buddhistă este considerată uscată, plictisitoare şi aducătoare de somn pentru mintea umană, obişnuită să sară in permanenţă de la un gând la altul.
4. Întinde-te pe pat şi practică următorul exerciţiu de relaxare: încordează toţi muşchii, de la creştet până la degetele picioarelor. Menţine contracţia pentru 5-6 secunde şi apoi relaxează-te brusc. Repetă de trei ori acest exerciţiu şi apoi concentrează-te pe respiraţie.
Sursă: zugo.md
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