Need üheksa nippi aitavad saavutada kvalitseetsema une
Foto: ShutterstockHea uni on sama oluline kui tervislik toitumine ja regulaarne treening. See mõjutab aju, keha ja hormoone, kirjutab Healthline. Siin on üheksa nippi, et uni oleks veel magusam ja kvaliteetsem.
1. Vähenda sinise valguse kasutamist õhtusel ajal
Päevasel ajal aitab valgus ajul ärkvel püsida, kuid õhtusel ajal saadab see pähe vale signaali. Aju arvab siis, et on veel päev ja tuleb üleval püsida. See omakorda vähendab melatoniini, mis aitab lõõgastuda ja jääda sügavamasse unne. Sinise valguse vähendamiseks võite kanda prille, mis takistavad selle jõudmist simadeni või teisel juhul ärge paar tundi enne magama jäämist nutiseadmeid kasutage ja kustutage ära kõik eredad tuled.
2. Ärge tarbige kohvi enne magama jäämist
Kofeiinil on palju häid külgi. Näiteks võib selle tarbimine parandada keskendumist, suurendada energiat ja jaksu sporti teha. Uuringust on selgunud, et kohvi joomine vähem, kui kuus tundi enne magama jäämist, halvendas unekvaliteeti oluliselt.
3. Vähendage ebaregulaarseid või pikki lõunauinakuid
Lühikesed uinakud on kasulikud ja energiat andvad, kuid pikad ja ebaregulaarsed mõjutavad und halvasti. Päevane magamine võib sisemise kella ajada segadusse ehk õhtul võib olla raskusi uinumisega. Ühes uuringus selgus, et kui päeval teha 30 minutiline või väiksem uinak, siis see aitab parandada aju funktioneerimist, kuid pikad hoopiski kahjustavad tervist ja unekvaliteeti.
4. Proovi minna magama ja ärgata samadel aegadel
Kui kujundada enda magama jäämise ja ärkamisega kindel rutiin, siis see aitab märkimisväärselt unekvaliteeti tõsta. Uuringutest on selgunud, et inimesed, kes on ebaregulaarse unetsükliga ja kes nädalavahetusteti on kaua üleval, magavad halvemini kui teised. Kui inimene harjutab juba mitu nädalat sama unerütmi jälgima, siis varsti ei pruugi ta enam ärkamiseks äratuskella vajadagi.
5. Võtke melatoniini toidulisandina
Melatoniin on põhiline unehormoon, see annab ajule märku, millal on aeg lõdvestuda ja magama minna. Selle kasutamine võib olla üks lihtsamaid viise sügava une saavutamiseks. Ühe uuringu tulemusena aitas melatoniini tarvitamine enne magama jäämist parandada unekvaliteeti, uinuda kiiremini ja järgmisel päeval oli inimesel rohkem energiat.
6. Hoidu alkoholist
Alkoholi joomisel enne magama jäämist on halb mõju unele ja hormoonidele. Samuti põhjustab see norkamist, uneapnoed ja häirib unerežiimi.
7. Vajadusel kujunda oma magamistuba ümber
Paljudes olukordades võib just magamistoa kujundus mõjutada, kui hästi inimene öö jooksul magab. Mõjutavateks teguriteks on temperatuur, müra, välivalgustid ja mööbli paigutus. Paljud uuringud on näidanud, et isegi vähene liiklusmüra, võib põhjustada pikaaegseid tervisekahjustusi. Teadustöödest leiab ka, et kui tuppa ei kostunud müra ja ei paistnud valgusteid, siis pooled katsealustest magasid paremini kui enne.
Tähtis on meeles hoida, et magamistoas võiksid puhkamise ajal olla välja lülitatud kõik võimalikud valgustused: isegi väikesed öölambikesed. Samuti võiks minimaliseerida väljast tuleva müra hulka ja veenduda, et magamistoas on vaikne, rahustav, puhas ja nauditav.
8. Muuda oma magamistoa temperatuuri
Ilmselt on enamus inimesi märganud, et palavate ilmadega, on raskem magama jääda. Õige temperatuuri valik võib aidata saavutada sügavam uni ja sel juhul on väiksem tõenäosus öö jooksul üles ärgata. 20 kraadi on enamus inimeste jaoks paras temperatuur, mis magamise ajal võiks toas olla, kuid kõik sõltub palju ka inimesest endast.
9. Ära söö hilja õhtul
Hilisõhtune söömine langetab nii unekvaliteeti kui alandab ka loomulikku melatoniini tootmist.
Allikas: Tervis Elu24
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