{"id":15800,"date":"2022-06-25T09:37:00","date_gmt":"2022-06-25T09:37:00","guid":{"rendered":"https:\/\/stebby.eu\/?p=15800"},"modified":"2024-01-10T09:37:56","modified_gmt":"2024-01-10T09:37:56","slug":"padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused\/","title":{"rendered":"Padi on palav ja tekk torgib? Avaldame sulle hea une saladused!"},"content":{"rendered":"\n<p>Toitumine, liikumine ja uni \u2013 kolm olulist tegurit, mis m\u00f5jutavad meie tervist ning heaolu igap\u00e4evaselt. Meie \u00f5nneks omame me paljuski nende \u00fcle ise kontrolli. Mida neist k\u00f5ige raskem kontrollida on? Paljude jaoks on vastus \u00fcks \u2013 head ja kvaliteetset und.<\/p>\n\n\n\n<p>Hea une saladust ei ole lihtne avastada ning suve saabudes muutub see \u00fcha keerukamaks \u2013 k\u00fcll on toas liiga valge, puhkused m\u00f5jutavad niigi h\u00fcplikku unere\u017eiimi ning l\u00f5puks on \u00f6id, kus on liiga palav isegi linade vahele pugeda.&nbsp;<\/p>\n\n\n\n<p>Seega uni on meie energiaallikas, mida vajame eranditult iga p\u00e4ev, aga millest maksimumi saamine v\u00f5ib osutuda raskeks v\u00e4ljakutseks. \u00d5nneks on m\u00f5ned soovitused, mida j\u00e4rgides on v\u00f5imalik saavutada kvaliteetne uni helgema hommiku nimel.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">1. Anna kehale p\u00e4evast valgust<\/h4>\n\n\n\n<p>Eestlane ja p\u00e4evane valgus? K\u00f5lab meie laiuskraadidel k\u00fcll uskumatult, kuid see on v\u00f5imalik. Meil on k\u00fcll palju pimedat aega, kuid just valgus on see, mida une jaoks v\u00f5id vajada.<\/p>\n\n\n\n<p>P\u00e4evasel ajal loodusliku valguse k\u00e4es olemine annab kehale m\u00e4rku, kuna on aeg olla \u00e4rkvel ja ergas ning pime aeg hoiatab vastupidiselt, et on aeg puhata. Seega tekita endale r\u00fctm, et n\u00e4eksid v\u00e4hemalt m\u00f5ne tunni p\u00e4evast looduslikku valgust. See aitab sinu ajul m\u00f5ista, millal on aeg t\u00f6\u00f6 v\u00f5i puhkuse jaoks.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">2. Sinine valgus p\u00e4rsib und<\/h4>\n\n\n\n<p>Sinine valgus trikitab meie ajuga, pannes meie keha \u00f5htuti arvama, et p\u00e4ev veel kestab ning puhkamiseks pole p\u00f5hjust. See k\u00f5ik v\u00e4hendab melatoniini taset kehas, mis on vajalik hea une saavutamiseks.&nbsp;<\/p>\n\n\n\n<p>Kuidas v\u00e4ltida sinist valgust enne uinumist?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kanna spetsiaalseid sinise valguse eest kaitsvaid prille<\/li><li>V\u00e4ldi ekraane v\u00e4hemalt kaks tundi enne magamaminekut<\/li><li>V\u00f5imalusel korrigeeri telefonis v\u00f5i s\u00fclearvutis sinise valguse tugevust<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">3. V\u00e4ldi \u00fcles\u00f6\u00f6mist, energiajooke, kofeiini ning alkoholi<\/h4>\n\n\n\n<p>Kuigi kofeiin ja energiajoogid v\u00f5ivad ajutiselt keha t\u00f6\u00f6v\u00f5imet suurendada, siis nende liiga hiline tarbimine paneb l\u00f6\u00f6gi alla kogu \u00f6ise une. Uuringute kohaselt p\u00fcsib veel pool tarbitud kofeiini kogusest kehas ka 6 tundi hiljem, mis v\u00f5ib t\u00e4hendada, et ka \u00f5htul kell 6 joodud kohvitass v\u00f5ib m\u00f5jutada uinumist kesk\u00f6\u00f6lgi.<\/p>\n\n\n\n<p>Alkoholi tarbimine enne uinumist t\u00f5stab aga \u00f6ist pulssi, l\u00f6\u00f6b sassi unemustrid ning p\u00e4rsib hingamist, millest v\u00f5ib areneda problemaatiline uneapnoe.&nbsp;<\/p>\n\n\n\n<p>Lisaks soovitatakse v\u00e4ltida 4 tundi enne uinumist suuremaid toidukordi, et keha saaks magades seedimise asemel rahus p\u00e4evast taastuda.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">4. Rutiin on oluline<\/h4>\n\n\n\n<p>Kuigi unerutiini loomine v\u00f5ib v\u00f5tta n\u00e4dalaid v\u00f5i lausa kuid, siis korrap\u00e4rane regulaarsus aitab kehal kiiremini ja paremini puhata. Siit ka soovitus \u2013 mine magama ning \u00e4rka iga p\u00e4ev samal ajal. Kuigi algus v\u00f5ib olla raske, siis rutiiniga harjudes v\u00f5id \u00e4rgata juba \u00f5igel ajal ilma \u00e4ratuskellatagi.&nbsp;<\/p>\n\n\n\n<p>Kui armastad l\u00f5unauinakuid, siis j\u00e4lgi, et nende pikkus ei ole \u00fcle 30 minuti. Kui magad p\u00e4eval kaua ning kehale ootamatult, paneb see \u00f6isele unekvaliteedile j\u00e4rjekordse l\u00f6\u00f6gi.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">5. Hoia melatoniini taset<\/h4>\n\n\n\n<p>Melatoniin on hormoon, mis \u00fctleb meile, kuna on aeg l\u00f5\u00f5gastuda ning uinuda. Kui melatoniini tase kehas on liiga madal, v\u00f5ib tekkida raskusi uinumisega, olenemata sellest, kui v\u00e4sinud sa tegelikult oled.<\/p>\n\n\n\n<p>Melatoniini taset saab t\u00f5sta looduslike ravimitega, et n\u00e4iteks paremini uinuda v\u00f5i kohaneda reisimisel tekkinud ajavahega. Suurtes koguste melatoniini tarbimine ei ole aga tervislik \u2013 konsulteeri enne arstiga, et teada saada oma soovituslik kogus.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">6. Magamistoal on oma roll<\/h4>\n\n\n\n<p>Oled sa m\u00f5elnud, kuidas on sinu magamistoa m\u00f6\u00f6bel ja uni seotud? Valgusallika suund, m\u00fcra ja teisedki tegurid m\u00f5jutavad sinu unekvaliteeti. N\u00e4iteks kardinateta tuba v\u00f5i akna all m\u00f6irgav liiklus v\u00f5ivad paratamatult p\u00e4rssida und.&nbsp;<\/p>\n\n\n\n<p>Teine oluline faktor on temperatuur. Ilmselgelt on s\u00fcdasuvel keeruline isegi ilma tekita uinuda, sest toas on niiske ning palav. V\u00f5imalusel reguleeri enda toatemperatuur umbes 20 kraadi juurde, sest see on k\u00f5ige parem temperatuur hea une saavutamiseks.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">7. Maanda pinged enne und<\/h4>\n\n\n\n<p>L\u00f5\u00f5gastumine v\u00f5i hobidega tegelemine rahustab su keha ning aitab \u00f6\u00f6uneks paremini valmistuda. Olgu selleks vannisk\u00e4ik, raamatu lugemine, muusika kuulamine, mediteerimine v\u00f5i n\u00e4iteks kerge treening.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">8. Vajadusel konsulteeri arstiga<\/h4>\n\n\n\n<p>Uneprobleemide lahendamine ei pruugi olla ainult sinu v\u00f5imuses. Pikaajaliste h\u00e4irete tekkimisel v\u00f5ta \u00fchendust arstiga, kelle abil v\u00e4lja selgitada, kas sind vaevab m\u00f5ni meditsiiniline probleem ning kuidas seda k\u00f5ike lahendada.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">9. Kvaliteetne voodi aitab leevendada mitmeid muresid<\/h4>\n\n\n\n<p>Mugav padi, sobiv madrats ning parajalt suur voodi v\u00f5ivad aidata sul paremini uinuda, kuid lisaks on neist kindlasti kasu selja ning kaela tervist silmas pidades.<\/p>\n\n\n\n<p>Kuigi madratsi vahetamine on kallis, siis soovitatakse seda teha v\u00e4hemalt iga viie aasta tagant.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">10. Kuluta energiat&nbsp;<\/h4>\n\n\n\n<p>Piisav p\u00e4evane aktiivsus aitab \u00f5htuli kehal m\u00f5ista, et energiavarude t\u00e4iendamiseks on parim lahendus magamine. Soovituslik on teha treening \u00e4ra juba p\u00e4eval, sest liialt hiline sportimine v\u00f5ib keha rohkem \u00e4ratada ning adrenaliinilaine ei pruugi lasta uinuda.&nbsp;<\/p>\n\n\n\n<p>Kui m\u00f5tted on otsas ja uni l\u00e4inud, siis&nbsp;<a target=\"_blank\" rel=\"noreferrer noopener\" href=\"https:\/\/app.stebby.eu\/search?countries=EE&amp;orderBy=default&amp;query=\">Stebbyst leiad \u00fcle 7000 teenuse, et alati midagi uut oma une jaoks proovida \u2013 n\u00f5ustamine, massaa\u017eid, treeningud, l\u00f5\u00f5gastused. Kogu valiku leiad SIIT.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Toitumine, liikumine ja uni \u2013 kolm olulist tegurit, mis m\u00f5jutavad meie tervist ning heaolu igap\u00e4evaselt. Meie \u00f5nneks omame me paljuski nende \u00fcle ise kontrolli. Mida neist k\u00f5ige raskem kontrollida on? Paljude jaoks on vastus \u00fcks \u2013 head ja kvaliteetset und. Hea une saladust ei ole lihtne avastada ning suve saabudes muutub see \u00fcha keerukamaks \u2013&#8230;","protected":false},"author":8,"featured_media":15801,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[29,25],"tags":[],"class_list":["post-15800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-tervis"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Padi on palav ja tekk torgib? Avaldame sulle hea une saladused! - Stebby<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/stebby.eu\/et\/padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Padi on palav ja tekk torgib? Avaldame sulle hea une saladused! - Stebby\" \/>\n<meta property=\"og:description\" content=\"Toitumine, liikumine ja uni \u2013 kolm olulist tegurit, mis m\u00f5jutavad meie tervist ning heaolu igap\u00e4evaselt. Meie \u00f5nneks omame me paljuski nende \u00fcle ise kontrolli. Mida neist k\u00f5ige raskem kontrollida on? Paljude jaoks on vastus \u00fcks \u2013 head ja kvaliteetset und. 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Avaldame sulle hea une saladused! - Stebby","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/stebby.eu\/et\/padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused\/","og_locale":"et_EE","og_type":"article","og_title":"Padi on palav ja tekk torgib? Avaldame sulle hea une saladused! - Stebby","og_description":"Toitumine, liikumine ja uni \u2013 kolm olulist tegurit, mis m\u00f5jutavad meie tervist ning heaolu igap\u00e4evaselt. Meie \u00f5nneks omame me paljuski nende \u00fcle ise kontrolli. Mida neist k\u00f5ige raskem kontrollida on? Paljude jaoks on vastus \u00fcks \u2013 head ja kvaliteetset und. Hea une saladust ei ole lihtne avastada ning suve saabudes muutub see \u00fcha keerukamaks \u2013...","og_url":"https:\/\/stebby.eu\/et\/padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused\/","og_site_name":"Stebby","article_publisher":"https:\/\/www.facebook.com\/stebby\/","article_published_time":"2022-06-25T09:37:00+00:00","article_modified_time":"2024-01-10T09:37:56+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/stebby.eu\/wp-content\/uploads\/2024\/01\/1e9ce29899172bfcee13e01f773d7008-1920x1080-1.jpg","type":"image\/jpeg"}],"author":"Ott Pluum","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Ott Pluum","Est. reading time":"4 minutit"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stebby.eu\/et\/padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused\/#article","isPartOf":{"@id":"https:\/\/stebby.eu\/et\/padi-on-palav-ja-tekk-torgib-avaldame-sulle-hea-une-saladused\/"},"author":{"name":"Ott Pluum","@id":"https:\/\/stebby.eu\/#\/schema\/person\/d075707c7ef408365f129801314590ba"},"headline":"Padi on palav ja tekk torgib? 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