{"id":8565,"date":"2021-06-01T07:36:43","date_gmt":"2021-06-01T07:36:43","guid":{"rendered":"https:\/\/stebby.eu\/?p=8565"},"modified":"2021-06-01T09:29:03","modified_gmt":"2021-06-01T09:29:03","slug":"10-hea-une-saladust","status":"publish","type":"post","link":"https:\/\/stebby.eu\/et\/10-hea-une-saladust\/","title":{"rendered":"10 hea une saladust"},"content":{"rendered":"\n

Toitumine, liikumine ja uni on kolm suurt tegurit, mis m\u00f5jutavad meie tervisen\u00e4itajaid ning heaolu igap\u00e4evaselt. \u00d5nneks omame me nende kolme teguri \u00fcle ise kontrolli ning k\u00f5ik on meie k\u00e4tes, et olla tervem ning v\u00e4rske. Millist neist k\u00f5ige raskem kontrollida on? Paljude jaoks on vastus \u00fcks – UNI<\/strong>. Hea une saladust ei ole lihtne leida ning suve saabudes muutub see \u00fcha raskemaks – k\u00fcll on toas \u00f5htul v\u00f5i hommikul liiga valge, k\u00fcll m\u00f5jutavad unere\u017eiimi puhkused ning l\u00f5puks on \u00f6id, kus on liiga palav, et \u00fcldse linade vahele pugeda. Uni on meie energiaallikas, mida vajame eranditult iga p\u00e4ev, kuid piisava une saamine ei pruugi olla nii lihtne nagu see tundub. Toome Sinuni 10 m\u00f5tet, mille abil v\u00f5id proovida oma unekvaliteeti parandada.<\/p>\n\n\n\n

1. Anna oma kehale p\u00e4evast valgust<\/h4>\n\n\n\n

Eestlane ja p\u00e4evane valgus? K\u00f5lab veidi uskumatult. Meie asukoha t\u00f5ttu on seda pimedal perioodil raske saada, kuid see on v\u00e4ga vajalik hea une saavutamiseks. P\u00e4evasel ajal loodusliku valguse k\u00e4es olemine annab kehale m\u00e4rku, kuna on aeg olla \u00e4rkvel ja ergas ning sellest tulenevalt annab pime keskkond ajule m\u00e4rku, et on aeg puhkamiseks. Seega tekita endale r\u00fctm, kus n\u00e4ed v\u00e4hemalt m\u00f5ne tunni p\u00e4evast kas p\u00e4ikesevalgust v\u00f5i siis t\u00f6\u00f6tad valgustatud keskkonnas. See aitab sinu ajul ja kehal m\u00f5ista, millal on aeg t\u00f6\u00f6 v\u00f5i puhkuse jaoks.<\/p>\n\n\n\n

2. V\u00e4ldi \u00f5htuti sinist valgust<\/h4>\n\n\n\n

Sinine valgus trikitab meie ajuga, pannes meie keha \u00f5htuti arvama, et p\u00e4ev on veel k\u00e4es ning puhkamiseks pole p\u00f5hjust. See k\u00f5ik v\u00e4hendab melatoniini taset kehas, mis on hea une saavutamiseks vajalik.\u00a0<\/p>\n\n\n\n

Kuidas v\u00e4ltida sinist valgust enne uinumist?<\/strong><\/p>\n\n\n\n

  • Kanna selle vastu spetsiaalseid sinise valguse eest kaitsvaid prille<\/li>
  • V\u00e4ldi ekraane v\u00e4hemalt kaks tundi enne magamaminekut<\/li>
  • T\u00f5mba rakendus, mille abil sinist valgust telefonis v\u00f5i s\u00fclearvutis korrigeerida<\/li><\/ul>\n\n\n\n

    3. V\u00e4ldi \u00fcles\u00f6\u00f6mist, energiajooke, kofeiini ning alkoholi<\/h4>\n\n\n\n

    Kuigi kohv v\u00f5i energiajook v\u00f5ib ajutiselt suurendada keha v\u00f5imekust, siis liiga hiline tarbimine paneb suure l\u00f6\u00f6gi alla kogu \u00f6ise une. Uuringute kohaselt p\u00fcsib kofeiin kehas v\u00e4hemalt 6-8 tundi, mis v\u00f5ib t\u00e4hendada, et ka \u00f5htul kell 5 joodud kohvitass v\u00f5ib m\u00f5jutada uinumist hilis\u00f5htul.\u00a0Alkoholi tarbimine enne uinumist t\u00f5stab aga \u00f6ist pulssi, l\u00f6\u00f6b sassi unemustrid ning p\u00e4rsib hingamist, millega v\u00f5ib kaasneda uneapnoe.\u00a0<\/p>\n\n\n\n

    Lisaks soovitatakse v\u00e4ltida suuri toidukordi umbes 4 tundi enne magamaj\u00e4\u00e4mist, et keha ei peaks puhkamise ajal tegelema toidu seedimisega. <\/p>\n\n\n\n

    4. Rutiin on oluline<\/h4>\n\n\n\n

    Kuigi unerutiini loomine v\u00f5ib v\u00f5tta n\u00e4dalaid v\u00f5i lausa kuid, siis korrap\u00e4rane regulaarsus aitab kehal puhata kiiremini ja paremini. Mine magama ning \u00e4rka sarnasel ajal nii n\u00e4dala sees kui ka n\u00e4dalavahetusel. Kuigi algus v\u00f5ib olla raske, siis rutiiniga harjudes v\u00f5id \u00e4rgata juba ilma \u00e4ratuskellata \u00f5igel ajal.\u00a0<\/p>\n\n\n\n

    PS! Kui armastad l\u00f5unauinakuid, siis j\u00e4lgi, et nende pikkus ei ole \u00fcle 30 minuti. Kui magad p\u00e4eval liialt palju ning kehale ootamatult, paneb see \u00f6isele unekvaliteedile j\u00e4rjekordse l\u00f6\u00f6gi.<\/p>\n\n\n\n

    \"\"<\/figure>\n\n\n\n

    <\/p>\n\n\n\n

    5. Hoia melatoniini taset<\/h4>\n\n\n\n

    Melatoniin on hormoon, mis \u00fctleb meile, kuna on aeg l\u00f5\u00f5gastuda ning uinuda. Kui aga melatoniini tase kehas on liiga madal, v\u00f5ib tekkida raskusi uinumisega, olenemata sellest kui v\u00e4sinud Sa tegelikult oled. Melatoniini taset saab t\u00f5sta looduslike ravimitega, et n\u00e4iteks paremini uinuda v\u00f5i kohaneda reisides ajavahega. Suurtes koguste melatoniini tarbimine ei ole aga tervislik ning manustamine s\u00f5ltub ka mitmetest teguritest – seega konsulteeri enne oma arstiga, et teada saada soovituslik kogus enda keha jaoks. <\/p>\n\n\n\n

    6. Magamistoal on suur roll<\/h4>\n\n\n\n

    Oled Sa m\u00f5elnud, kuidas on Sinu magamistoas voodi ning muu m\u00f6\u00f6bel paigutatud? Kus asub peamine valgusallikas ning mis tekitab SInu toas enim m\u00fcra? K\u00f5ik need tegurid v\u00f5ivad m\u00f5jutada Sinu unekvaliteeti. N\u00e4iteks kardinateta tuba ning akna all m\u00f6irgav liiklus v\u00f5ivad paratamatult p\u00e4rssida Sinu s\u00fcgavat und ning Sa \u00e4rkad v\u00e4sinuna. Mida v\u00e4hem erinevaid valgusallikaid ning m\u00fcratekitajaid toas on, seda parem v\u00f5ib olla Sinu uni. <\/p>\n\n\n\n

    Teine oluline faktor magamistoas 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 tavap\u00e4raselt k\u00f5ige universaalsem temperatuur hea une saavutamiseks.\u00a0<\/p>\n\n\n\n

    7. L\u00f5\u00f5gastu enne und<\/h4>\n\n\n\n

    Tekita endale \u00f5htune kava, mida enne uinumist j\u00e4rgida. L\u00f5\u00f5gastumine v\u00f5i hobidega tegelemine rahustab Su keha ning aitab pikaks \u00f6\u00f6uneks paremini valmistuda. Olgu selleks vannisk\u00e4ik, raamatu lugemine, muusika kuulamine, mediteerimine v\u00f5i isegi hingamisharjutuste tegemine. <\/p>\n\n\n\n

    8. Vajadusel konsulteeri arstiga<\/h4>\n\n\n\n

    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 muu meditsiiniline probleem, mis ei lase Sul uinuda. <\/p>\n\n\n\n

    9. Korralik voodi aitab parandada teisigi h\u00e4dasid<\/h4>\n\n\n\n

    Kvaliteetne padi, m\u00f5nus madrats ning parajalt suur voodi v\u00f5ivad aidata paremini uinuda, kuid enim panustavad need Sinu selja ning kaela tervisesse. M\u00f5tle sellele, kui oled h\u00e4das kaela- v\u00f5i seljavaludega. Kuigi madratsi vahetamine on kallis, siis soovitatakse seda teha v\u00e4hemalt iga viie aasta tagant.\u00a0<\/p>\n\n\n\n

    10. Kuluta energiat <\/h4>\n\n\n\n

    Piisav p\u00e4evane aktiivsus aitab \u00f5htuti 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 veel tunde uinuda lasta. Siiski on see igal inimesel individuaalne ning parima aktiivse rutiini leidmiseks peab need ise l\u00e4bi proovima.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Toitumine, liikumine ja uni on kolm suurt tegurit, mis m\u00f5jutavad meie tervisen\u00e4itajaid ning heaolu igap\u00e4evaselt. \u00d5nneks omame me nende kolme teguri \u00fcle ise kontrolli ning k\u00f5ik on meie k\u00e4tes, et olla tervem ning v\u00e4rske. Millist neist k\u00f5ige raskem kontrollida on? Paljude jaoks on vastus \u00fcks – UNI. Hea une saladust ei ole lihtne leida ning…","protected":false},"author":8,"featured_media":8567,"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-8565","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-elustiil","category-tervis"],"yoast_head":"\n10 hea une saladust - Stebby<\/title>\n<meta name=\"description\" content=\"Hea uni ei ole miski, mis on k\u00f5igile garanteeritud! 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