{"id":675,"date":"2025-09-05T12:21:39","date_gmt":"2025-09-05T12:21:39","guid":{"rendered":"https:\/\/gegfm.com\/1\/?p=675"},"modified":"2025-09-05T12:21:40","modified_gmt":"2025-09-05T12:21:40","slug":"sa-kohe-duhet-per-te-fjetur-dhe-cfare-tregon-kjo-per-shendetin-tone","status":"publish","type":"post","link":"https:\/\/gegfm.com\/1\/sa-kohe-duhet-per-te-fjetur-dhe-cfare-tregon-kjo-per-shendetin-tone\/","title":{"rendered":"Sa koh\u00eb duhet p\u00ebr t\u00eb fjetur dhe \u00e7far\u00eb tregon kjo p\u00ebr sh\u00ebndetin ton\u00eb?"},"content":{"rendered":"\n<p>Shumic\u00ebs s\u00eb njer\u00ebzve u nevojiten mesatarisht shtat\u00eb deri n\u00eb n\u00ebnt\u00eb or\u00eb gjum\u00eb \u00e7do nat\u00eb, n\u00eb m\u00ebnyr\u00eb q\u00eb trupi t\u00eb ket\u00eb koh\u00eb t\u00eb rigjenerohet, truri t\u00eb rifitoj\u00eb energjin\u00eb dhe ne t\u00eb funksionojm\u00eb si duhet gjat\u00eb dit\u00ebs. Megjithat\u00eb, nj\u00eb nga momentet m\u00eb t\u00eb nd\u00ebrlikuara t\u00eb gjith\u00eb procesit \u00ebsht\u00eb pik\u00ebrisht ai \u00e7asti kur shtrihemi dhe p\u00ebrpiqemi t\u00eb biem n\u00eb gjum\u00eb.<\/p>\n\n\n\n<p>P\u00ebr disa persona, kjo periudh\u00eb kalon duke num\u00ebruar dele ose duke u fokusuar tek frym\u00ebmarrja. P\u00ebr t\u00eb tjer\u00ebt, \u00ebsht\u00eb momenti kur mendja niset t\u00eb rikthej\u00eb kujtime t\u00eb sikletshme ose mendime t\u00eb pafundme, duke e b\u00ebr\u00eb akoma m\u00eb t\u00eb v\u00ebshtir\u00eb nisjen e gjumit.<\/p>\n\n\n\n<p>Por sa koh\u00eb konsiderohet normale p\u00ebr t\u00eb fjetur pasi t\u00eb kemi v\u00ebn\u00eb kok\u00ebn n\u00eb jast\u00ebk?<\/p>\n\n\n\n<p>Sipas ekspertes s\u00eb gjumit, dr. Seeta Shah, nj\u00eb i rritur i sh\u00ebndetsh\u00ebm nuk ka nevoj\u00eb p\u00ebr m\u00eb shum\u00eb se 20 minuta p\u00ebr t\u00eb kaluar nga gjendja e zgjuar n\u00eb at\u00eb t\u00eb gjumit. N\u00ebse ky proces zgjat m\u00eb shum\u00eb, at\u00ebher\u00eb mund t\u00eb jet\u00eb sinjal q\u00eb zakonet e jet\u00ebs ose rutina e gjumit kan\u00eb nevoj\u00eb p\u00ebr p\u00ebrmir\u00ebsim.<\/p>\n\n\n\n<p>\u201cIdealja \u00ebsht\u00eb t\u00eb biesh n\u00eb gjum\u00eb brenda 10 deri n\u00eb 20 minutash,\u201d shpjegon ajo. \u201cN\u00ebse bini n\u00eb gjum\u00eb menj\u00ebher\u00eb ose ju duhet shum\u00eb koh\u00eb, mund t\u00eb jet\u00eb tregues se di\u00e7ka nuk \u00ebsht\u00eb n\u00eb rregull \u2013 qoft\u00eb lodhje e tep\u00ebrt, stres apo nj\u00eb rutin\u00eb e pasakt\u00eb e gjumit.\u201d<\/p>\n\n\n\n<p>Mjekja paralajm\u00ebron se ata q\u00eb flen\u00eb menj\u00ebher\u00eb sapo shtrihen, shpeshher\u00eb jan\u00eb n\u00eb t\u00eb v\u00ebrtet\u00eb t\u00eb privuar nga gjumi, dhe kjo nuk \u00ebsht\u00eb nj\u00eb shenj\u00eb e sh\u00ebndetshme. N\u00eb an\u00ebn tjet\u00ebr, kur vonoheni m\u00eb shum\u00eb se gjysm\u00eb ore p\u00ebr t\u00eb fjetur, kjo mund t\u00eb n\u00ebnkuptoj\u00eb se po p\u00ebrballeni me stres t\u00eb lart\u00eb, me munges\u00eb t\u00eb disiplin\u00ebs n\u00eb rutin\u00eb ose me nj\u00eb mjedis t\u00eb pap\u00ebrshtatsh\u00ebm gjumi.<\/p>\n\n\n\n<p>P\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit, Shah sugjeron disa hapa t\u00eb thjesht\u00eb:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ndiqni nj\u00eb orar t\u00eb q\u00ebndruesh\u00ebm \u2013 shkoni n\u00eb shtrat dhe zgjohuni n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do dit\u00eb, madje edhe gjat\u00eb fundjavave.<\/li>\n\n\n\n<li>Rregulloni mjedisin e gjumit \u2013 temperatura, zhurma dhe ndri\u00e7imi luajn\u00eb rol vendimtar. Nj\u00eb dhom\u00eb e fresk\u00ebt, e qet\u00eb dhe e err\u00ebt ndihmon trupin t\u00eb kaloj\u00eb m\u00eb leht\u00eb n\u00eb gjum\u00eb.<\/li>\n\n\n\n<li>Shmangni ekranet para gjumit \u2013 celular\u00ebt dhe televizor\u00ebt vonojn\u00eb prodhimin e melatonin\u00ebs, hormonit t\u00eb gjumit.<\/li>\n\n\n\n<li>Ulni kafein\u00ebn n\u00eb or\u00ebt e vona \u2013 kafeja dhe pijet energjike mund t\u00eb pengojn\u00eb procesin e natyrsh\u00ebm t\u00eb fjetjes.<\/li>\n\n\n\n<li>Praktikoni relaksimin \u2013 leximi, meditimi ose ndri\u00e7imi i but\u00eb jan\u00eb disa m\u00ebnyra efektive p\u00ebr t\u00eb qet\u00ebsuar trupin dhe mendjen para gjumit.<\/li>\n<\/ul>\n\n\n\n<p>N\u00eb fund t\u00eb dit\u00ebs, gjumi nuk \u00ebsht\u00eb luks, por nj\u00eb nevoj\u00eb thelb\u00ebsore. Koha q\u00eb na duhet p\u00ebr t\u00eb fjetur \u00ebsht\u00eb nj\u00eb tregues i r\u00ebnd\u00ebsish\u00ebm i ekuilibrit mes trupit, mendjes dhe rutin\u00ebs son\u00eb t\u00eb p\u00ebrditshme.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shumic\u00ebs s\u00eb njer\u00ebzve u nevojiten mesatarisht shtat\u00eb deri n\u00eb n\u00ebnt\u00eb or\u00eb gjum\u00eb \u00e7do nat\u00eb, n\u00eb m\u00ebnyr\u00eb q\u00eb trupi t\u00eb ket\u00eb koh\u00eb t\u00eb rigjenerohet, truri t\u00eb rifitoj\u00eb energjin\u00eb dhe ne t\u00eb funksionojm\u00eb si duhet gjat\u00eb dit\u00ebs. Megjithat\u00eb, nj\u00eb nga momentet m\u00eb t\u00eb nd\u00ebrlikuara t\u00eb gjith\u00eb procesit \u00ebsht\u00eb pik\u00ebrisht ai \u00e7asti kur shtrihemi dhe p\u00ebrpiqemi t\u00eb biem [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":676,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pak-per-shendetin","entry daho-fn-article"],"_links":{"self":[{"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/posts\/675","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/comments?post=675"}],"version-history":[{"count":1,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/posts\/675\/revisions"}],"predecessor-version":[{"id":677,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/posts\/675\/revisions\/677"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/media\/676"}],"wp:attachment":[{"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/media?parent=675"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/categories?post=675"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gegfm.com\/1\/wp-json\/wp\/v2\/tags?post=675"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}