{"id":91269,"date":"2026-01-20T13:47:13","date_gmt":"2026-01-20T13:47:13","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=91269"},"modified":"2026-01-20T13:47:14","modified_gmt":"2026-01-20T13:47:14","slug":"miegs","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=91269&lang=lv","title":{"rendered":"Miegs"},"content":{"rendered":"\n\n<h1 class=\"wp-block-heading\"><strong>Labu nakti!<\/strong><\/h1>\n\n\n<p>Miega probl\u0113mas \u0161odien ir \u013coti izplat\u012btas, \u012bpa\u0161i m\u016bsdienu sabiedr\u012bb\u0101, kuras iemesli ir depresijas trauc\u0113jumi, liela tehnolo\u0123iju ietekme, past\u0101v\u012bgs stress un nep\u0101rtraukta stimul\u0101cija.<\/p>\n\n\n<p>Bie\u017ei tiek teikts, ka depresija ir \u0161\u012b gadsimta slim\u012bba, bet miega trauc\u0113jumi ir cie\u0161i saist\u012bti ar to. Depresijas gad\u012bjum\u0101 m\u0113s bie\u017ei saskaramies ar miega probl\u0113m\u0101m, un slikts miegs var ar\u012b pasliktin\u0101t depresiju. Abas \u0161\u012bs lietas ir cie\u0161i saist\u012btas.<\/p>\n\n\n<p>Tehnolo\u0123ijas, piem\u0113ram, viedt\u0101lru\u0146i, datori, televizori un saskare ar zilo gaismu, iev\u0113rojami ietekm\u0113 m\u016bsu miegu. Stresam un nevesel\u012bgam uzturam, jo \u012bpa\u0161i \u0101trajai p\u0101rtikai, ar\u012b ir liela noz\u012bme.<\/p>\n\n\n<p>Slikti gad\u012bjumos miega z\u0101les var pal\u012bdz\u0113t viegl\u0101k aizmigt, bet vesel\u012bbas apr\u016bpes speci\u0101listi parasti neiesaka \u0161\u0101das z\u0101les lietot ilgsto\u0161i. Tas ir t\u0101p\u0113c, ka t\u0101s bie\u017ei trauc\u0113 dabiskos miega ciklus, samazina miega kvalit\u0101ti un mask\u0113 miega probl\u0113mas pamatc\u0113loni.<\/p>\n\n\n<p>Da\u017eos gad\u012bjumos miega probl\u0113mu c\u0113lonis var b\u016bt p\u0101rtikas nepanesam\u012bba vai aler\u0123ijas. Gremo\u0161anas sist\u0113ma sp\u0113l\u0113 noz\u012bm\u012bgu lomu m\u016bsu nervu sist\u0113mas un smadze\u0146u darb\u012bb\u0101, un slikti \u0113\u0161anas paradumi var b\u016btiski ietekm\u0113t m\u016bsu miegu.<\/p>\n\n\n<p>Lai gan medikamenti var pal\u012bdz\u0113t mums aizmigt, tie var ar\u012b sl\u0113pt t\u0101das pamatprobl\u0113mas k\u0101 dehidrat\u0101cija, uztura nel\u012bdzsvarot\u012bba vai p\u0101rtikas nepanesam\u012bba. T\u0101p\u0113c ir svar\u012bgi \u0146emt v\u0113r\u0101 visus veicino\u0161os faktorus.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Padomi lab\u0101kam miegam<\/strong><\/h2>\n\n\n<p>Ja v\u0113lamies uzlabot miega kvalit\u0101ti, ir j\u0101\u0146em v\u0113r\u0101 daudzi faktori:<\/p>\n\n\n<p>K\u0101 ieteikts daudz\u0101s gr\u0101mat\u0101s, ir svar\u012bgi samazin\u0101t zil\u0101s gaismas iedarb\u012bbu vismaz divas stundas pirms gul\u0113tie\u0161anas.<\/p>\n\n\n<p>Par laimi, jaun\u0101s ekr\u0101nu tehnolo\u0123ijas tagad ietver zilo gaismu samazino\u0161as funkcijas, un j\u016bs varat ar\u012b uzst\u0101d\u012bt zilo gaismu filtrus vai izmantot ekr\u0101na aizsargus, kas pieejami internet\u0101.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Gu\u013camistabas vide<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gultas istabu izmantojiet tikai atp\u016btai un gul\u0113\u0161anai.<\/li>\n\n\n\n<li>Radiet m\u0101j\u012bgu atmosf\u0113ru ar siltu apgaismojumu, kas pal\u012bdz\u0113s j\u016bsu \u0137ermenim atsl\u0101bin\u0101ties.<\/li>\n\n\n\n<li>Izvairieties no stimul\u0113jo\u0161\u0101m aktivit\u0101t\u0113m pirms gul\u0113tie\u0161anas; izv\u0113lieties nomierino\u0161as aktivit\u0101tes, piem\u0113ram, gr\u0101matu las\u012b\u0161anu.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Uzturs un hidrat\u0101cija<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Saglab\u0101jiet vesel\u012bgu vakari\u0146u rut\u012bnu \u2014 izvairieties no smag\u0101m vai taukain\u0101m malt\u012bt\u0113m vakar\u0101.<\/li>\n\n\n\n<li>Dienas laik\u0101 uzturiet pietiekamu \u0161\u0137idruma daudzumu organism\u0101, bet p\u0113c plkst. 17 vai 18 samaziniet \u0161\u0137idruma uz\u0146em\u0161anu, lai mazin\u0101tu nakts modin\u0101\u0161an\u0101s gad\u012bjumus.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Uzturs un hronolo\u0123isk\u0101 uztura<\/strong><\/h2>\n\n\n<p>Francij\u0101 ir izdota Jean-Marie Bourre izgl\u012btojo\u0161a gr\u0101mata, kur\u0101 iepaz\u012bstina ar <em>hrono-uztura<\/em> j\u0113dzienu.<\/p>\n\n\n<p>Vi\u0146a p\u0113t\u012bjumi liecina, ka ir optim\u0101ls un maz\u0101k optim\u0101ls dienas laiks, kad \u0113st noteiktu veidu p\u0101rtiku.<\/p>\n\n\n<p>Piem\u0113ram:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>No r\u012bta da\u017eas kult\u016bras dod priek\u0161roku saldaj\u0101m brokast\u012bm, bet citas \u2013 s\u0101\u013caj\u0101m. Bourre p\u0113t\u012bja, kura no \u0161\u012bm iesp\u0113j\u0101m ir labv\u0113l\u012bg\u0101ka organismam.<\/li>\n\n\n\n<li>Vi\u0146\u0161 ar\u012b p\u0113t\u012bja, k\u0101di \u0113dieni ir vislab\u0101kie pirms gul\u0113tie\u0161anas. Piem\u0113ram, \u013coti taukainu \u0113dienu \u0113\u0161ana vakar\u0101 var izrais\u012bt sliktu gremo\u0161anu un trauc\u0113t miegu.<\/li>\n<\/ul>\n\n\n<p>Jums var\u0113tu b\u016bt noder\u012bga ar\u012b Laurent Chevalier gr\u0101mata <em>Je vis avec une maladie auto-immune<\/em>, jo taj\u0101 ir ieteikumi \u0113dienkartes pl\u0101no\u0161anai un nor\u0101d\u012bjumi par to, kas ir visvesel\u012bg\u0101kais \u0113diens brokast\u012bs, pusdien\u0101s un vakari\u0146\u0101s.<\/p>\n\n\n\n\n<p>Tas ir sava veida grafiks fran\u010du malt\u012b\u0161u pagatavo\u0161anai katru ned\u0113\u013cas dienu (\u0161\u012bs malt\u012btes ietver uzkodu, galveno \u0113dienu, sieru un nelielu desertu): <strong>Fran\u010du ori\u0123in\u0101lversija:<\/strong> Tulkojums: (<a href=\"https:\/\/healthinyourplanet.com\/?p=5622\">Saite<\/a>).<\/p>\n\n\n<p>Ja dienas laik\u0101 ne\u0113dam pietiekami un nenodarbojamies ar fizisk\u0101m aktivit\u0101t\u0113m, tas bie\u017ei vien ir iemesls, k\u0101p\u0113c mums ir slikts miegs. Liela fizisk\u0101 aktivit\u0101te var m\u016bs fiziski nogurdin\u0101t un samazin\u0101t gar\u012bgo stresu, bet t\u0101 ar\u012b palielina fizisko stresu. M\u016bsu organismam ir nepiecie\u0161ama pietiekama bar\u012bba un ener\u0123ija, lai pien\u0101c\u012bgi atg\u016btos.<\/p>\n\n\n<p>\u0160is ned\u0113\u013cas \u0113dienkartes paraugs ir paredz\u0113ts norm\u0101lam aktivit\u0101tes l\u012bmenim. Ja fizisk\u0101 aktivit\u0101te palielin\u0101s, \u0113dienkarte ir j\u0101piel\u0101go.<\/p>\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Padoms, k\u0101 aizmigt nakt\u012b: (<em>No ChatGPT<\/em>):<\/strong><\/h1>\n\n\n<p><em>Lai nakt\u012b gul\u0113tu lab\u0101k, koncentr\u0113jieties uz savu <strong>ieradumu<\/strong>, <strong>vides<\/strong> un <strong>gar\u012bg\u0101 st\u0101vok\u013ca<\/strong> optimiz\u0113\u0161anu. \u0160eit ir visaptvero\u0161s ce\u013cvedis, kas balst\u012bts uz zin\u0101tniski pamatot\u0101m strat\u0113\u0123ij\u0101m:<\/em><\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Izveidojiet regul\u0101ru miega grafiku<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Katru dienu ejiet gul\u0113t un mostieties vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101<\/strong>, pat ned\u0113\u013cas nogal\u0113s.<\/li>\n\n\n\n<li>Pal\u012bdz regul\u0113t diennakts ritmu.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Izveidojiet vakara ritu\u0101lu pirms gul\u0113tie\u0161anas<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\u20132 stundas pirms gul\u0113tie\u0161anas samaziniet apgaismojumu.<\/li>\n\n\n\n<li>Vismaz <strong>1 stundu pirms<\/strong> miega izvairieties no ekr\u0101niem (telefoniem, plan\u0161etdatoriem, televizoriem) \u2014 zils gaismas spektrs trauc\u0113 melaton\u012bna izdal\u012b\u0161anos.<\/li>\n\n\n\n<li>Izm\u0113\u0123iniet relaks\u0113jo\u0161as aktivit\u0101tes: \n<ul class=\"wp-block-list\">\n<li>Las\u012b\u0161ana (pap\u012bra gr\u0101mata)<\/li>\n\n\n\n<li>Medit\u0101cija<\/li>\n\n\n\n<li>Maigi stiep\u0161an\u0101s vingrin\u0101jumi<\/li>\n\n\n\n<li>Klaus\u012bties nomierino\u0161u m\u016bziku vai dabas ska\u0146as<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Optimiz\u0113jiet savu miega vidi<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>V\u0113sa, tum\u0161a, klusa telpa<\/strong> (ide\u0101l\u0101 temperat\u016bra: 15\u201319 \u00b0C)<\/li>\n\n\n\n<li>Izmantojiet aizkarus, kas necaursp\u012bd, vai miega masku<\/li>\n\n\n\n<li>Balt\u0101 trok\u0161\u0146a \u0123enerators vai ausu aizb\u0101\u017e\u0146i, ja troksnis rada probl\u0113mas<\/li>\n\n\n\n<li>Ieguldiet naudu lab\u0101 matrac\u012b un spilven\u0101<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Uzmanieties, ko \u0113dat un dzerat<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>P\u0113c plkst. 14:00 neuz\u0146emt kofe\u012bnu<\/strong> (kafija, t\u0113ja, g\u0101z\u0113tie dz\u0113rieni, \u0161okol\u0101de)<\/li>\n\n\n\n<li>Izvairieties no alkohola pirms gul\u0113tie\u0161anas \u2014 tas pasliktina miega kvalit\u0101ti.<\/li>\n\n\n\n<li>2\u20133 stundas pirms gul\u0113tie\u0161anas izvairieties no smag\u0101m malt\u012bt\u0113m.<\/li>\n\n\n\n<li>Uzturiet organism\u0101 pietiekamu \u0161\u0137idruma daudzumu, bet ierobe\u017eojiet \u016bdens uz\u0146em\u0161anu 1 stundu pirms gul\u0113tie\u0161anas.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Regul\u0101ri vingrojiet \u2014 bet ne p\u0101r\u0101k v\u0113lu<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u0113r\u0137is ir 20\u201330 min\u016btes dien\u0101, pat pastaigas pal\u012bdz<\/li>\n\n\n\n<li>Izvairieties no intens\u012bv\u0101m treni\u0146iem 2\u20133 stundas pirms gul\u0113tie\u0161anas.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Stresa un trauksmes p\u0101rvald\u012bba<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u0113\u0123iniet rakst\u012bt dienasgr\u0101matu, lai atbr\u012bvotos no dom\u0101m<\/li>\n\n\n\n<li>Izmantojiet elpo\u0161anas tehnikas, piem\u0113ram<strong>, 4-7-8 elpo\u0161anu.<\/strong><\/li>\n\n\n\n<li>Apsveriet iesp\u0113ju izmantot apzin\u0101tas uzman\u012bbas praksi vai t\u0101das aplik\u0101cijas k\u0101 Calm vai Headspace.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Lietojiet uztura bag\u0101tin\u0101t\u0101jus ar piesardz\u012bbu (ja nepiecie\u0161ams)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Apsveriet <strong>melaton\u012bna<\/strong> (0,5\u20133 mg), <strong>magnija glicin\u0101ta<\/strong> vai <strong>L-tean\u012bna<\/strong> lieto\u0161anu, bet vispirms konsult\u0113jieties ar \u0101rstu.<\/li>\n\n\n\n<li>Izvairieties no ilgsto\u0161as miega z\u0101\u013cu lieto\u0161anas.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Izvairieties no \u0161\u012bm bie\u017ei sastopamaj\u0101m k\u013c\u016bd\u0101m<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gultas izmanto\u0161ana darbam vai telev\u012bzijas skat\u012b\u0161anai (pieradiniet smadzenes to saist\u012bt ar miegu)<\/li>\n\n\n\n<li>P\u0101r\u0101k ilgs vai v\u0113ls dienas miegs (ierobe\u017eojiet to l\u012bdz 20\u201330 min\u016bt\u0113m pirms plkst. 15:00)<\/li>\n\n\n\n<li>Ja nakt\u012b pamodaties, past\u0101v\u012bgi skat\u012bties uz pulksteni<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\">Ja nevarat aizmigt p\u0113c 20\u201330 min\u016bt\u0113m:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Celies no gultas<\/li>\n\n\n\n<li>Veiciet mier\u012bgu, nestimul\u0113jo\u0161u darb\u012bbu v\u0101j\u0101 apgaismojum\u0101 (piem\u0113ram, las\u012b\u0161anu).<\/li>\n\n\n\n<li>Atgriezieties gult\u0101 tikai tad, kad j\u016btaties miegains.<\/li>\n<\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>Labu nakti! Miega probl\u0113mas \u0161odien ir \u013coti izplat\u012btas, \u012bpa\u0161i m\u016bsdienu sabiedr\u012bb\u0101, kuras iemesli ir depresijas trauc\u0113jumi, liela tehnolo\u0123iju ietekme, past\u0101v\u012bgs stress un nep\u0101rtraukta stimul\u0101cija. Bie\u017ei tiek teikts, ka depresija ir \u0161\u012b gadsimta slim\u012bba, bet miega trauc\u0113jumi ir cie\u0161i saist\u012bti ar to. Depresijas gad\u012bjum\u0101 m\u0113s bie\u017ei saskaramies ar miega probl\u0113m\u0101m, un slikts miegs var ar\u012b pasliktin\u0101t [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":5,"footnotes":""},"categories":[1110],"tags":[],"class_list":["post-91269","post","type-post","status-publish","format-standard","hentry","category-veseliba"],"lang":"lv","translations":{"lv":91269,"en":4844,"fr":83552,"es":84334,"pt":84632,"it":85084,"de":85442,"ko":85843,"ro":86160,"pl":86706,"tr":86834,"zh":88927,"el":89456,"fi":89608,"sl":89796,"ja":90728,"pt-br":90936,"ar":91125,"et":91207,"bg":91211,"ru":91215,"uk":91223,"th":91227,"da":91231,"he":91235,"hu":91239,"id":91261,"sv":91265,"cs":91273,"lt":91277},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91269","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=91269"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91269\/revisions"}],"predecessor-version":[{"id":91271,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91269\/revisions\/91271"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=91269"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=91269"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=91269"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}