{"id":4793,"date":"2022-12-09T14:33:57","date_gmt":"2022-12-09T13:33:57","guid":{"rendered":"https:\/\/herbapol.poznan.pl\/?p=4793"},"modified":"2022-12-09T14:35:15","modified_gmt":"2022-12-09T13:35:15","slug":"lagodne-sposoby-radzenia-sobie-ze-stresem-i-bezsennoscia","status":"publish","type":"post","link":"https:\/\/herbapol.poznan.pl\/ru\/artykuly\/lagodne-sposoby-radzenia-sobie-ze-stresem-i-bezsennoscia\/","title":{"rendered":"\u0141agodne sposoby radzenia sobie ze stresem i bezsenno\u015bci\u0105"},"content":{"rendered":"\t\t
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Mniej ener\u00adgii, apa\u00adtia i brak ch\u0119ci do pod\u00adj\u0119\u00adcia ja\u00adkich\u00adkol\u00adwiek dzia\u00ad\u0142a\u0144, a nawet pro\u00adble\u00admy z pa\u00admi\u0119\u00adci\u0105 i kon\u00adcen\u00adtra\u00adcj\u0105 to za\u00adwsze sy\u00adgna\u0142 do tego, aby przyj\u00adrze\u0107 si\u0119 w\u0142a\u00adsne\u00admu zdro\u00adwiu i sa\u00admo\u00adpo\u00adczu\u00adciu. Co wi\u0119\u00adcej stres, nie\u00adpo\u00adk\u00f3j, du\u017co spraw na g\u0142o\u00adwie, a do tego bez\u00adsen\u00adne noce spra\u00adwia\u00adj\u0105, \u017ce zm\u0119\u00adcze\u00adnie, prze\u00adpra\u00adco\u00adwa\u00adnie i brak si\u0142 wi\u00adtal\u00adnych, utrud\u00adnia\u00adj\u0105 co\u00addzien\u00adne funk\u00adcjo\u00adno\u00adwa\u00adnie. Je\u015bli macie ocho\u00adt\u0119 na wa\u00adka\u00adcje, cho\u0107 nie\u00addaw\u00adno wr\u00f3\u00adci\u00adli\u00ad\u015bcie z urlo\u00adpu, we\u017a\u00adcie g\u0142\u0119\u00adbo\u00adki od\u00addech, i sprawd\u017a\u00adcie, jak mo\u017cna po\u00adra\u00addzi\u0107 sobie ze stre\u00adsem i bez\u00adsen\u00adno\u00ad\u015bci\u0105.<\/p>

Ru\u00adszaj si\u0119! Za\u00adpla\u00adnuj ak\u00adtyw\u00adno\u015b\u0107 fi\u00adzycz\u00adn\u0105<\/b><\/h3>

Re\u00adgu\u00adlar\u00adna ak\u00adtyw\u00adno\u015b\u0107 jest wa\u017cna nie tylko dla cia\u0142a, ale i dla na\u00adsze\u00adgo do\u00adbre\u00adgo sa\u00admo\u00adpo\u00adczu\u00adcia. Nie tylko po\u00adbu\u00addza kr\u0105\u00ad\u017ce\u00adnie, do\u00adtle\u00adnia or\u00adga\u00adnizm, \u0107wi\u00adczy mi\u0119\u00ad\u015bnie i wzmac\u00adnia ko\u015bci. To przede wszyst\u00adkim \u017ar\u00f3\u00add\u0142o en\u00addor\u00adfin, czyli tzw. \u201ehor\u00admo\u00adn\u00f3w szcz\u0119\u00ad\u015bcia\u201d, kt\u00f3re po\u00adma\u00adga\u00adj\u0105 utrzy\u00adma\u0107 dobry na\u00adstr\u00f3j i \u0142a\u00adtwiej ra\u00addzi\u0107 sobie ze stre\u00adsem. Co wi\u0119\u00adcej, re\u00adgu\u00adlar\u00adny wy\u00adsi\u00ad\u0142ek fi\u00adzycz\u00adny to te\u017c dobry spo\u00ads\u00f3b na walk\u0119 z pro\u00adble\u00adma\u00admi ze snem. U\u0142a\u00adtwia za\u00adsy\u00adpia\u00adnie i po\u00adzwa\u00adla na re\u00adlak\u00adsu\u00adj\u0105\u00adcy, g\u0142\u0119\u00adbo\u00adki wy\u00adpo\u00adczy\u00adnek nocny.<\/p>

Ro\u00addzaj ak\u00adtyw\u00adno\u00ad\u015bci do\u00adpa\u00adsuj do swo\u00adich mo\u017c\u00adli\u00adwo\u00ad\u015bci i stanu zdro\u00adwia. R\u00f3b to, co lu\u00adbisz, co spra\u00adwia ci przy\u00adjem\u00adno\u015b\u0107. Basen, nor\u00addic wal\u00adking, prze\u00adja\u017cd\u017c\u00adki ro\u00adwe\u00adro\u00adwe, ae\u00adro\u00adbic, za\u00adj\u0119\u00adcia na si\u00ad\u0142ow\u00adni to \u015bwiet\u00adny wyb\u00f3r. Ale r\u00f3w\u00adnie do\u00adbrze mo\u00ad\u017cesz po pro\u00adstu re\u00adgu\u00adlar\u00adnie spa\u00adce\u00adro\u00adwa\u0107, \u0107wi\u00adczy\u0107 w domu jog\u0119 lub roz\u00adci\u0105\u00adga\u0107 si\u0119 na pi\u00adla\u00adte\u00adsie. Wa\u017cne, aby re\u00adgu\u00adlar\u00adnie ru\u00adsza\u0107 si\u0119. Re\u00adgu\u00adlar\u00adny ruch to te\u017c wzmoc\u00adnie\u00adnie uk\u0142a\u00addu od\u00adpor\u00adno\u00ad\u015bcio\u00adwe\u00adgo.<\/p>

Po\u00adstaw na dobr\u0105, zbi\u00adlan\u00adso\u00adwa\u00adn\u0105 diet\u0119<\/b><\/h3>

Za\u00adja\u00adda\u00adnie stre\u00adsu to nie jest dobry po\u00admys\u0142. Za\u00adst\u0105p s\u0142o\u00addy\u00adcze zdro\u00adwy\u00admi prze\u00adk\u0105\u00adska\u00admi. Owoce, wa\u00adrzy\u00adwa (szcze\u00adg\u00f3l\u00adnie zie\u00adlo\u00adne li\u00ad\u015bcia\u00adste i str\u0105cz\u00adko\u00adwe pe\u0142ne wi\u00adta\u00admin z grupy B), orze\u00adchy, zdro\u00adwe na\u00adpo\u00adje (np. wa\u00adrzyw\u00adne smo\u00adothie, her\u00adba\u00adty zio\u00ad\u0142o\u00adwe) nie tylko do\u00adda\u00addz\u0105 ener\u00adgii i na\u00adkr\u0119\u00adc\u0105 me\u00adta\u00adbo\u00adlizm, ale nie po\u00adzwo\u00adl\u0105 na gro\u00adma\u00addze\u00adnie si\u0119 zb\u0119d\u00adnych ki\u00adlo\u00adgra\u00adm\u00f3w.<\/p>

Dbaj o zdro\u00adwy sen<\/b><\/h3>

Od\u00adpo\u00adwied\u00adnia ilo\u015b\u0107 i ja\u00adko\u015b\u0107 snu jest wa\u017cna nie tylko dla re\u00adge\u00adne\u00adra\u00adcji or\u00adga\u00adni\u00adzmu, ale przede wszyst\u00adkim \u2013 dla na\u00adsze\u00adgo do\u00adbre\u00adgo sa\u00admo\u00adpo\u00adczu\u00adcia. Warto za\u00addba\u0107 o od\u00adpo\u00adwied\u00adni\u0105 hi\u00adgie\u00adn\u0119 snu (wy\u00adwie\u00adtrzo\u00adna sy\u00adpial\u00adnia, cisza, od\u00adpo\u00adwied\u00adnia tem\u00adpe\u00adra\u00adtu\u00adra, wy\u00adgod\u00adne \u0142\u00f3\u017cko, wy\u00adci\u00adsze\u00adnie przed snem, w\u0142a\u00ad\u015bci\u00adwe pory za\u00adsy\u00adpia\u00adnia i bu\u00addze\u00adnia si\u0119), kt\u00f3ra u\u0142a\u00adtwia za\u00adpad\u00adni\u0119\u00adcie w g\u0142\u0119\u00adbo\u00adki re\u00adlak\u00adsu\u00adj\u0105\u00adcy sen, da\u00adj\u0105\u00adcy re\u00adal\u00adny wy\u00adpo\u00adczy\u00adnek. Po do\u00adbrze prze\u00adspa\u00adnej nocy czu\u00adje\u00admy si\u0119 pe\u0142ni ener\u00adgii. Mija zm\u0119\u00adcze\u00adnie, na\u00adpi\u0119\u00adcie fi\u00adzycz\u00adne i nie\u00adpo\u00adk\u00f3j. Zdro\u00adwy sen to te\u017c wa\u017cny ele\u00adment wzmoc\u00adnie\u00adnia od\u00adpor\u00adno\u00ad\u015bci.<\/p>

Pro\u00adble\u00admy ze snem i trud\u00adno\u00ad\u015bci z za\u00adsy\u00adpia\u00adniem to jedna z naj\u00adcz\u0119st\u00adszych do\u00adle\u00adgli\u00adwo\u00ad\u015bci, kt\u00f3re wi\u0105\u017c\u0105 si\u0119 ze stre\u00adsem. Warto z nim wal\u00adczy\u0107 ju\u017c w mo\u00admen\u00adcie, kiedy za\u00aduwa\u00ad\u017cy\u00admy pierw\u00adsze symp\u00adto\u00admy. Spo\u00adkoj\u00adny po\u00adpo\u00ad\u0142u\u00addnio\u00adwy spa\u00adcer na \u015bwie\u00ad\u017cym po\u00adwie\u00adtrzu, lekka ko\u00adla\u00adcja na przy\u00adnaj\u00admniej 2-3 go\u00addzi\u00adny przed snem i re\u00adlak\u00adsu\u00adj\u0105\u00adcy od\u00adpo\u00adczy\u00adnek wie\u00adczo\u00adrem z pew\u00adno\u00ad\u015bci\u0105 u\u0142a\u00adtwi\u0105 za\u00adsy\u00adpia\u00adnie. Uni\u00adkaj\u00admy sp\u0119\u00addza\u00adnia czasu przed ekra\u00adnem (te\u00adle\u00adwi\u00adzo\u00adra, lap\u00adto\u00adpa, smart\u00adfo\u00adna), in\u00adten\u00adsyw\u00adnych \u015bwia\u00adte\u0142 i g\u0142o\u00ad\u015bnych d\u017awi\u0119\u00adk\u00f3w.<\/p>

Spo\u00adty\u00adkaj si\u0119 z lud\u017a\u00admi, id\u017a do kina<\/b><\/h3>

Dbaj o sw\u00f3j na\u00adstr\u00f3j, cz\u0119\u00adsto \u015bmiej si\u0119 i mo\u00adbi\u00adli\u00adzuj do dzia\u00ad\u0142a\u00adnia. Stre\u00adso\u00adwi trze\u00adba ak\u00adtyw\u00adnie prze\u00adciw\u00addzia\u00ad\u0142a\u0107. Spraw\u00addzo\u00adnym le\u00adkar\u00adstwem na senne i apa\u00adtycz\u00adne zi\u00admo\u00adwe po\u00adpo\u00ad\u0142u\u00addnia s\u0105 spo\u00adtka\u00adnia ze zna\u00adjo\u00admy\u00admi lub wyj\u00ad\u015bcie na wy\u00adda\u00adrze\u00adnie kul\u00adtu\u00adral\u00adne. Za\u00adsta\u00adn\u00f3w si\u0119, co spra\u00adwia ci przy\u00adjem\u00adno\u015b\u0107 i po\u00adzwo\u00adli ode\u00adrwa\u0107 si\u0119 od co\u00addzien\u00adnych pro\u00adble\u00adm\u00f3w i obo\u00adwi\u0105z\u00adk\u00f3w. W\u0142\u0105cz kre\u00adatyw\u00adne my\u00ad\u015ble\u00adnie, zaj\u00admij si\u0119 swoim hobby, znajd\u017a za\u00adj\u0119\u00adcie, kt\u00f3re wpro\u00adwa\u00addzi du\u017co ra\u00addo\u00ad\u015bci do co\u00addzien\u00adnej ru\u00adty\u00adny. Ba\u00adlans mi\u0119\u00addzy obo\u00adwi\u0105z\u00adka\u00admi a przy\u00adjem\u00adno\u00ad\u015bcia\u00admi jest tutaj klu\u00adczo\u00adwy.<\/p>

Za\u00adtroszcz si\u0119 o sie\u00adbie<\/b><\/h3>

Za\u00addbaj o swoje oto\u00adcze\u00adnie, wpro\u00adwad\u017a ko\u00adlo\u00adry do domu i miej\u00adsca pracy. Na\u00adstr\u00f3j w du\u017cej mie\u00adrze jest za\u00adle\u017c\u00adny od wy\u00adgl\u0105\u00addu oto\u00adcze\u00adnia, w kt\u00f3\u00adrym prze\u00adby\u00adwa\u00admy. Za\u00adpro\u015b ko\u00adlo\u00adry do wn\u0119\u00adtrza, po\u00adstaw zie\u00adlo\u00adne ro\u00ad\u015bli\u00adny na pa\u00adra\u00adpe\u00adcie (nauka do\u00adwio\u00add\u0142a, \u017ce po\u00adzy\u00adtyw\u00adnie wp\u0142y\u00adwa\u00adj\u0105 na sa\u00admo\u00adpo\u00adczu\u00adcie), po\u0142\u00f3\u017c ko\u00adlo\u00adro\u00adwe po\u00addusz\u00adki na ka\u00adna\u00adpie.<\/p>

Dbaj o swoje cia\u0142o. Scho\u00adwa\u00adne pod wie\u00adlo\u00adma war\u00adstwa\u00admi ubra\u0144, cz\u0119\u00adsto do\u00adma\u00adga si\u0119 do\u00addat\u00adko\u00adwej pie\u00adl\u0119\u00adgna\u00adcji. Dodaj aro\u00adma\u00adtycz\u00adnej soli do k\u0105\u00adpie\u00adli i zr\u00f3b de\u00adli\u00adkat\u00adny masa\u017c olej\u00adkiem \u2013 zre\u00adlak\u00adso\u00adwa\u00adne i od\u00adpr\u0119\u00ad\u017co\u00adne cia\u0142o ma ogrom\u00adny wp\u0142yw na kon\u00addy\u00adcj\u0119 psy\u00adchicz\u00adn\u0105. Po\u00adma\u00adluj pa\u00adznok\u00adcie na wy\u00adra\u00adzi\u00adsty kolor, ubierz si\u0119 w co\u015b ko\u00adlo\u00adro\u00adwe\u00adgo, a mo\u017ce nawet zmie\u0144 kolor w\u0142o\u00ads\u00f3w.<\/p>

Si\u0119\u00adgnij po zio\u0142a na uspo\u00adko\u00adje\u00adnie<\/b><\/h3>

W okre\u00adsie wzmo\u00ad\u017co\u00adne\u00adgo stre\u00adsu oraz przy trud\u00adno\u00ad\u015bciach z za\u00adsy\u00adpia\u00adniem warto si\u0119\u00adgn\u0105\u0107 po pre\u00adpa\u00adra\u00adty do\u00adst\u0119p\u00adne w ap\u00adte\u00adce bez re\u00adcep\u00adty. Na\u00adtu\u00adral\u00adne w\u0142a\u00ad\u015bci\u00adwo\u00ad\u015bci zi\u00f3\u0142 po\u00adma\u00adga\u00adj\u0105 w okre\u00adso\u00adwych sta\u00adnach na\u00adpi\u0119\u00adcia ner\u00adwo\u00adwe\u00adgo i nie\u00adpo\u00adko\u00adju i przy trud\u00adno\u00ad\u015bciach z za\u00adsy\u00adpia\u00adniem. Za\u00adwar\u00adty w Kap\u00adsu\u0142\u00adkach na uspo\u00adko\u00adje\u00adnie<\/em> chmiel wspo\u00adma\u00adga wy\u00adci\u00adsze\u00adnie uk\u0142a\u00addu ner\u00adwo\u00adwe\u00adgo i po\u00adma\u00adga ra\u00addzi\u0107 sobie ze stre\u00adsem, a tym samym przy\u00adczy\u00adnia si\u0119 do od\u00adzy\u00adska\u00adnia do\u00adbre\u00adgo sa\u00admo\u00adpo\u00adczu\u00adcia i u\u0142a\u00adtwia za\u00adsy\u00adpia\u00adnie. Me\u00adli\u00adsa dzia\u00ad\u0142a od\u00adpr\u0119\u00ad\u017ca\u00adj\u0105\u00adco, co tak\u017ce po\u00adma\u00adga w trud\u00adno\u00ad\u015bciach z za\u00adsy\u00adpia\u00adniem. Do\u00adda\u00adtek wi\u00adta\u00admi\u00adny B6 po\u00adma\u00adga w pra\u00adwi\u00add\u0142o\u00adwym funk\u00adcjo\u00adno\u00adwa\u00adniu uk\u0142a\u00addu ner\u00adwo\u00adwe\u00adgo.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Mniej ener\u00adgii, apa\u00adtia i brak ch\u0119ci do pod\u00adj\u0119\u00adcia ja\u00adkich\u00adkol\u00adwiek dzia\u00ad\u0142a\u0144, a nawet pro\u00adble\u00admy z pa\u00admi\u0119\u00adci\u0105 i kon\u00adcen\u00adtra\u00adcj\u0105 to za\u00adwsze sy\u00adgna\u0142 do tego, aby przyj\u00adrze\u0107 si\u0119 w\u0142a\u00adsne\u00admu zdro\u00adwiu i sa\u00admo\u00adpo\u00adczu\u00adciu. Co wi\u0119\u00adcej stres, nie\u00adpo\u00adk\u00f3j, du\u017co spraw na g\u0142o\u00adwie, a do tego bez\u00adsen\u00adne noce spra\u00adwia\u00adj\u0105, \u017ce zm\u0119\u00adcze\u00adnie, prze\u00adpra\u00adco\u00adwa\u00adnie i brak si\u0142 wi\u00adtal\u00adnych, utrud\u00adnia\u00adj\u0105 co\u00addzien\u00adne funk\u00adcjo\u00adno\u00adwa\u00adnie. Je\u015bli macie […]<\/p>\n","protected":false},"author":5,"featured_media":4795,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[125],"tags":[145],"class_list":["post-4793","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-artykuly","tag-stres-i-bezsennosc"],"yoast_head":"\n\u0141agodne sposoby radzenia sobie ze stresem i bezsenno\u015bci\u0105 - Herbapol Pozna\u0144<\/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:\/\/herbapol.poznan.pl\/artykuly\/lagodne-sposoby-radzenia-sobie-ze-stresem-i-bezsennoscia\/\" \/>\n<meta property=\"og:locale\" content=\"ru_RU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0141agodne sposoby radzenia sobie ze stresem i bezsenno\u015bci\u0105 - Herbapol Pozna\u0144\" \/>\n<meta property=\"og:description\" content=\"Mniej ener\u00adgii, apa\u00adtia i brak ch\u0119ci do pod\u00adj\u0119\u00adcia ja\u00adkich\u00adkol\u00adwiek dzia\u00ad\u0142a\u0144, a nawet pro\u00adble\u00admy z pa\u00admi\u0119\u00adci\u0105 i kon\u00adcen\u00adtra\u00adcj\u0105 to za\u00adwsze sy\u00adgna\u0142 do tego, aby przyj\u00adrze\u0107 si\u0119 w\u0142a\u00adsne\u00admu zdro\u00adwiu i sa\u00admo\u00adpo\u00adczu\u00adciu. Co wi\u0119\u00adcej stres, nie\u00adpo\u00adk\u00f3j, du\u017co spraw na g\u0142o\u00adwie, a do tego bez\u00adsen\u00adne noce spra\u00adwia\u00adj\u0105, \u017ce zm\u0119\u00adcze\u00adnie, prze\u00adpra\u00adco\u00adwa\u00adnie i brak si\u0142 wi\u00adtal\u00adnych, utrud\u00adnia\u00adj\u0105 co\u00addzien\u00adne funk\u00adcjo\u00adno\u00adwa\u00adnie. 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