{"id":8751,"date":"2022-12-12T18:19:46","date_gmt":"2022-12-12T17:19:46","guid":{"rendered":"https:\/\/pirilana.com\/com-gaudir-dun-somni-reparador\/"},"modified":"2023-05-25T15:16:42","modified_gmt":"2023-05-25T13:16:42","slug":"com-gaudir-dun-somni-reparador","status":"publish","type":"post","link":"https:\/\/pirilana.com\/ca\/com-gaudir-dun-somni-reparador\/","title":{"rendered":"COM GAUDIR D&#8217;UN SOMNI REPARADOR"},"content":{"rendered":"<p>Tant si dorms b\u00e9 com si no, aquest post sobre <strong>com aconseguir un somni reparador<\/strong> t&#8217;interessar\u00e0. Ja que de vegades ens sembla que dormim b\u00e9 per\u00f2 durant el dia es manifesten s\u00edmptomes que ens poden indicar el contrari.<\/p>\n<p>A m\u00e9s; al final d&#8217;aquest post podr\u00e0s fer un test per verificar si els teus h\u00e0bits de son s\u00f3n els adequats per gaudir d&#8217;un bon descans.<\/p>\n<p>&nbsp;<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-9068 size-full\" src=\"https:\/\/pirilana.com\/wp-content\/uploads\/2023\/04\/Pirilana-Edredones-Lana-Merino-002-1x1-1.jpg\" alt=\"\" width=\"1200\" height=\"1200\"><\/p>\n<p>&nbsp;<\/p>\n<p>Comptar ovelles per a aquelles persones que pateixen insomni s&#8217;ha demostrat una t\u00e8cnica poc \u00fatil, i els efectes de dormir poc i malament poden ser realment greus per a la nostra salut. La llista \u00e9s llarga:<\/p>\n<ul>\n<li>Problemes de sobrep\u00e8s, caiguda dels cabells, p\u00e8rdua d&#8217;elasticitat a la pell&#8230;<\/li>\n<li><strong>El somni influeix directament<\/strong> en la nostra capacitat de retenir i aprendre nova informaci\u00f3, cosa que provocaria problemes de mem\u00f2ria, concentraci\u00f3&#8230;<\/li>\n<li>Ansietat i depressi\u00f3 poden ser causats per la falta de son i viceversa, les persones que pateixen aquestes patologies solen dormir malament.<\/li>\n<li>Aix\u00ed mateix; el somni \u00e9s essencial per al bon funcionament del&nbsp;<strong>sistema immunol\u00f2gic<\/strong>, que protegeix el cos de subst\u00e0ncies potencialment perjudicials.<\/li>\n<li>Pressi\u00f3 arterial alta, problemes cardiovasculars, problemes circulatoris&#8230;<\/li>\n<li>Malalties de rony\u00f3 o diabetis tipus 2&#8230;<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>En fi, <strong>l&#8217;estr\u00e8s, les preocupacions, l&#8217;ansietat<\/strong> acumulada del dia s\u00f3n els factors que desencadenen la major part dels problemes relacionats amb el son. <strong>Dormir b\u00e9 \u00e9s fonamental<\/strong> perqu\u00e8 el nostre cervell es recuperi d&#8217;aquest estr\u00e8s&#8230;&#8221;El dormir mant\u00e9 tots els aspectes del cos d&#8217;una manera o altra: l&#8217;equilibri energ\u00e8tic i molecular, aix\u00ed com tamb\u00e9 la funci\u00f3 intel\u00b7lectual , l&#8217;estat d&#8217;alerta i l&#8217;humor&#8221;, explica el Dr. Merrill Mitler, expert en somni i neurocient\u00edfic del NIH (National Institutes of Health).<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-9062 size-full\" src=\"https:\/\/pirilana.com\/wp-content\/uploads\/2023\/04\/Pirilana-Edredones-Lana-Merino-001-xl.jpg\" alt=\"\" width=\"1600\" height=\"900\"><\/p>\n<p>&nbsp;<\/p>\n<p>Estudis recents demostren que al voltant d&#8217;un ter\u00e7 de la poblaci\u00f3 pateix anomalies cr\u00f2niques o espor\u00e0diques relacionades amb el seu somni (segons la Fundaci\u00f3 Estivill del son), i els primers efectes s\u00f3n visibles l&#8217;endem\u00e0:<\/p>\n<ul>\n<li>F\u00e0tiga<\/li>\n<li>Mal humor<\/li>\n<li>Irritabilitat<\/li>\n<li>Ansietat<\/li>\n<li>Falta de concentraci\u00f3<\/li>\n<li>Problemes en les relacions (especialment en nens i adolescents):<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>A les 24 hores que dura un dia el cervell requereix <strong>dos moments de son:<\/strong> el primer va des de les 10, 11, 12 de la nit fins a les 6-7-8 del mat\u00ed; el segon \u00e9s una breu necessitat de son que tenim al voltant de 7-8 hores despr\u00e9s d&#8217;haver-nos aixecat. \u00c9s la migdiada.<\/p>\n<p>Les necessitats varien segons ledat; al nostre post &#8220;<strong><a href=\"https:\/\/pirilana.com\/dormir-bien-vivir-mejor\/\" target=\"_blank\" rel=\"noopener\">Dormir B\u00e9 Viure Millor<\/a>&lt;\/ strong&gt;&#8221; trobar\u00e0s m\u00e9s informaci\u00f3.<\/strong><\/p>\n<p>Dormir b\u00e9 far\u00e0 que tinguem un dia millor; i alhora, tenir un bon dia far\u00e0 que descansem millor&#8230;per aix\u00f2 <strong>els h\u00e0bits de vida, l&#8217;alimentaci\u00f3, la nostra capacitat de desconnectar dels problemes i relaxar-nos<\/strong> entre d&#8217;altres; ens pot oferir algunes de les claus del bon descans.<\/p>\n<p>Si vols formar part d&#8217;aquest club <strong>exclusiu del bon descans<\/strong> segueix llegint; i \u00e9s que segons els resultats de l&#8217;\u00faltim estudi de Cigna, &#8216;360 Wellbeing Survey 2019: Well and Beyond&#8217;, a Espanya nom\u00e9s el <b>32%<\/b><strong>de la poblaci\u00f3<\/strong> considera excel\u00b7lent o molt bona la qualitat de descans nocturn.<\/p>\n<p>Saber desconnectar i relaxar-nos \u00e9s fonamental per tenir una bona qualitat del son, per\u00f2 les estad\u00edstiques ens mostren h\u00e0bits del son poc saludables:<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-8733 \" src=\"https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana.png\" alt=\"\" width=\"869\" height=\"282\" srcset=\"https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana.png 1220w, https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana-300x97.png 300w, https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana-1024x332.png 1024w, https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana-768x249.png 768w, https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana-350x114.png 350w, https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/sueno-reparador-blog-pirilana-680x221.png 680w\" sizes=\"(max-width: 869px) 100vw, 869px\" \/><\/p>\n<p>I \u00e9s que un dels h\u00e0bits m\u00e9s perjudicials per agafar el son \u00e9s precisament fer servir dispositius m\u00f2bils o veure pantalles abans d&#8217;anar a dormir, i molta gent utilitza aquest \u00faltim per quedar-se adormit. <b>Dormir amb la televisi\u00f3 de fons provoca que fabriquem menys melatonina durant el son<\/b>. Tenir un d\u00e8ficit de melatonina poden comportar l&#8217;insomni i fins i tot la depressi\u00f3 i podria provocar una acceleraci\u00f3 gradual de l&#8217;envelliment.<\/p>\n<p>Aleshores; com ens preparem per anar a dormir?<\/p>\n<p>Algunes coses que et poden ajudar a relaxar-te:<\/p>\n<blockquote><p>La meditaci\u00f3, escoltar m\u00fasica relaxant (visita la nostra llista de <strong><a href=\"https:\/\/open.spotify.com\/playlist\/2YIXU8aFj3KqLQApS8fNXQ\" target=\"_blank\" rel=\"noopener\">Spotify&lt;\/ a&gt;<\/a><\/strong> per dormir), el soroll blanc o fins i tot el <a href=\"https:\/\/ca.wikipedia.org\/wiki\/ASMR\" target=\"_blank\" rel=\"noopener\">ASRM&lt;\/a &gt; (Resposta Sensorial Meridiana Aut\u00f2noma).<\/a><\/p>\n<p>T\u00e8cnica 4-7-8 de respiraci\u00f3 (Dr. Andrew Weil), pots trobar <a href=\"https:\/\/www.anahana.com\/es\/breathing-exercise\/478-breathing\" target=\"_blank\" rel=\"noopener\"><strong>aqu\u00ed<\/strong><\/a> la t\u00e8cnica.<\/p>\n<p>Respiraci\u00f3 <strong><a href=\"https:\/\/myhealth.ucsd.edu\/Spanish\/RelatedItems\/3,82452\" target=\"_blank\" rel=\"noopener\">diafragm\u00e0tica<\/a><\/strong>.<\/p>\n<p>Preparar el dormitori amb una llum relaxant i fer \u00fas de l&#8217;aromater\u00e0pia (lavanda, taronger amarg, mandarina&#8230;).<\/p>\n<p>Usar pijames de llana, cot\u00f3 o lli fluixos, que no estrenyin.<\/p>\n<p>El dormitori ha d&#8217;estar totalment a les fosques i en silenci.<\/p>\n<p>Mantenir una temperatura entre 18 i 21 graus i una humitat entre 40 i 60% (evitant l&#8217;\u00fas de la calefacci\u00f3).<\/p><\/blockquote>\n<p>En aquest cas, els <a href=\"https:\/\/pirilana.com\/categoria-producto\/edredones\/\" target=\"_blank\" rel=\"noopener\"><strong>edredons de llana<\/strong><\/a> s\u00f3n un avantatge incomparable per la seva capacitat d&#8217;absorbir l&#8217;exc\u00e9s d&#8217;humitat ambiental, i oferir un ambient m\u00e9s sec i saludable a m\u00e9s de regular la temperatura a l&#8217;interior del llit gr\u00e0cies a la gran capacitat de transpiraci\u00f3 perqu\u00e8 no passis ni fred ni calor.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-9086 size-full\" src=\"https:\/\/pirilana.com\/wp-content\/uploads\/2022\/12\/Pirilana0023-1080x1350-1.jpg\" alt=\"\" width=\"1080\" height=\"1350\"><\/p>\n<p>Escollir un coix\u00ed i matal\u00e0s confortables tamb\u00e9 s\u00f3n de gran import\u00e0ncia a l&#8217;hora d&#8217;aconseguir un bon descans; aix\u00ed ajudem que el cos es relaxi i adquireixi una posici\u00f3 correcta.<\/p>\n<p>Seguir uns h\u00e0bits de son de manera regular ens ajuden a fer que el nostre cos es comporti com un rellotge i que sigui m\u00e9s f\u00e0cil induir-lo al son quan arribi l&#8217;hora d&#8217;anar a dormir.<\/p>\n<p>Vols saber si segueixes uns h\u00e0bits de son saludables?<\/p>\n<p>EL TEST<\/p>\n<ol>\n<li>He sopat dues hores abans d&#8217;anar-me&#8217;n a dormir de manera lleugera.<\/li>\n<li>No he fet exercici f\u00edsic despr\u00e9s de les 20.00 h.<\/li>\n<li>He desconnectat del m\u00f2bil i he deixat de fer servir dispositius electr\u00f2nics 1 hora abans d&#8217;anar-me&#8217;n a dormir.<\/li>\n<li>He baixat la intensitat dels llums de casa i del dormitori.<\/li>\n<li>He desconnectat de la feina i dels meus problemes fent exercicis de respiraci\u00f3 i\/o meditaci\u00f3.<\/li>\n<li>He llegit un llibre abans de ficar-me al llit.<\/li>\n<li>He posat m\u00fasica relaxant i fet servir olis essencials al dormitori.<\/li>\n<li>M&#8217;he posat roba c\u00f2moda i lleugera per dormir de fibres naturals.<\/li>\n<li>El meu matal\u00e0s, coix\u00ed i roba de llit s\u00f3n confortables i adaptats a les meves necessitats.<\/li>\n<li>M&#8217;he ficat al llit sobre el costat esquerre per afavorir la digesti\u00f3.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>Si has contestat SI almenys a 7 d&#8217;aquestes q\u00fcestions, enhorabona perqu\u00e8 ets al bon cam\u00ed per gaudir d&#8217;un bon descans (de fet potser ja gaudeixes d&#8217;un somni reparador).<\/p>\n<p>I si et costa seguir aquests consells, recorda com n&#8217;\u00e9s d&#8217;important el somni per a la nostra salut, feli\u00e7 i profund descans!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tant si dorms b\u00e9 com si no, aquest post sobre com aconseguir un somni reparador t&#8217;interessar\u00e0. Ja que de vegades ens sembla que dormim b\u00e9 per\u00f2 durant el dia es manifesten s\u00edmptomes que ens poden indicar el contrari. A m\u00e9s; al final d&#8217;aquest post podr\u00e0s fer un test per verificar si els teus h\u00e0bits de &hellip;<\/p>\n","protected":false},"author":7,"featured_media":9065,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1,224],"tags":[],"class_list":["post-8751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","category-sin-categorizar-ca"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>COM GAUDIR D&#039;UN SOMNI REPARADOR - Pirilana<\/title>\n<meta name=\"description\" content=\"Aconseguir gaudir d\u00b4un somni reparador \u00e9s fonamental per a la nostra salut f\u00edsica i mental, descobreix consells per aconseguir-ho.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pirilana.com\/ca\/com-gaudir-dun-somni-reparador\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"COM GAUDIR D&#039;UN SOMNI REPARADOR - Pirilana\" \/>\n<meta property=\"og:description\" content=\"Aconseguir gaudir d\u00b4un somni reparador \u00e9s fonamental per a la nostra salut f\u00edsica i mental, descobreix consells per aconseguir-ho.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pirilana.com\/ca\/com-gaudir-dun-somni-reparador\/\" \/>\n<meta property=\"og:site_name\" content=\"Pirilana\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-12T17:19:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-05-25T13:16:42+00:00\" \/>\n<meta name=\"author\" content=\"Maria Vielba\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria Vielba\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/com-gaudir-dun-somni-reparador\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/com-gaudir-dun-somni-reparador\\\/\"},\"author\":{\"name\":\"Maria Vielba\",\"@id\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/#\\\/schema\\\/person\\\/a1b30766018bbc8d6bef351e9aa8d261\"},\"headline\":\"COM GAUDIR D&#8217;UN SOMNI REPARADOR\",\"datePublished\":\"2022-12-12T17:19:46+00:00\",\"dateModified\":\"2023-05-25T13:16:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/com-gaudir-dun-somni-reparador\\\/\"},\"wordCount\":1105,\"image\":{\"@id\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/com-gaudir-dun-somni-reparador\\\/#primaryimage\"},\"thumbnailUrl\":\"\",\"articleSection\":[\"Sin categorizar\",\"Sin categorizar\"],\"inLanguage\":\"ca\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/com-gaudir-dun-somni-reparador\\\/\",\"url\":\"https:\\\/\\\/pirilana.com\\\/ca\\\/com-gaudir-dun-somni-reparador\\\/\",\"name\":\"COM GAUDIR D'UN SOMNI REPARADOR - 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