{"id":3813,"date":"2021-12-07T18:51:18","date_gmt":"2021-12-07T18:51:18","guid":{"rendered":"https:\/\/facefit.is\/?p=3813"},"modified":"2021-12-07T18:51:18","modified_gmt":"2021-12-07T18:51:18","slug":"svefninn","status":"publish","type":"post","link":"https:\/\/facefit.is\/index.php\/2021\/12\/07\/svefninn\/","title":{"rendered":"SVEFNINN"},"content":{"rendered":"<p><strong>\u00a0<\/strong><\/p>\n<p><strong>G\u00d3\u00d0UR SVEFN &#8211;\u00a0 KRAFTAVERK FYRIR H\u00da\u00d0INA, V\u00d6\u00d0VANA, L\u00cdKAMANN OG S\u00c1LINA<\/strong><\/p>\n<p>G\u00f3\u00f0ur svefn, 7-9 t\u00edma svefn fyrir fullor\u00f0i\u00f0 f\u00f3lk gerir ekki a\u00f0eins kraftaverk fyrir s\u00e1lina heldur l\u00edka fyrir \u00f6ll l\u00edff\u00e6ri l\u00edkamans og st\u00e6\u00f0sta l\u00edff\u00e6ri l\u00edkamans er h\u00fa\u00f0in.<\/p>\n<p>Svefninn losar vaxtar horm\u00f3n \u00fat \u00ed l\u00edkamann sem hefur \u00e1hrif \u00e1 allan v\u00f6xt eins og frumuskiptingar. Kollagen framlei\u00f0slan sem er a\u00f0al byggingarefni h\u00fa\u00f0arinnar eflist \u00e1 me\u00f0an vi\u00f0 sofum. Ef svefninn er \u00ed \u00f3jafnv\u00e6gi, matar\u00e6\u00f0i\u00f0 sl\u00e6mt og \u00f3heilbrig\u00f0ur l\u00edfsst\u00edll \u00fear \u00e1 me\u00f0al miki\u00f0 stress er h\u00fa\u00f0in hr\u00f3pandi \u00e1 lagf\u00e6ringu.<\/p>\n<p>STREITA getur \u00fdtt undir b\u00f3lgur \u00fear sem a\u00f0 \u00e1kve\u00f0i\u00f0 efni, kortis\u00f3l h\u00e6kkar vi\u00f0 streitu en kortis\u00f3l h\u00e6kkar \u00e1 n\u00f3ttunni. Streita getur trufla\u00f0 kollagen framlei\u00f0slu h\u00fa\u00f0arinnar me\u00f0 \u00fev\u00ed a\u00f0 streitan minnkar \u00feykkt bandvefsfrumna sem framlei\u00f0a kollageni\u00f0. \u00dear af lei\u00f0andi hra\u00f0ar streita fyrir \u00f6ldrunareinkennum. \u00deess vegna er mikilv\u00e6gt a\u00f0 n\u00e1 a\u00f0 r\u00f3a hugann og minnka streituna en \u00fear geta andlits\u00e6fingar hj\u00e1lpa\u00f0 til. \u00deegar stress gerir vart vi\u00f0 \u00fej\u00e1ist h\u00fa\u00f0in og ranns\u00f3knir hafa s\u00fdnt a\u00f0 h\u00fa\u00f0in segir miki\u00f0 til um streitu \u00e1stand. .<\/p>\n<p>Og allt virkar \u00feetta ke\u00f0juverkandi, ef a\u00f0 \u00fe\u00fa f\u00e6r\u00f0 l\u00edtinn svefn er meiri h\u00e6tta \u00e1 a\u00f0 \u00fe\u00fa leitar \u00ed of mikil kolvetni og sykur til a\u00f0 n\u00e6la \u00fe\u00e9r \u00ed flj\u00f3ta orku og \u00fea\u00f0 hefur mj\u00f6g ska\u00f0leg \u00e1hrif \u00e1 svefninn, hva\u00f0 var\u00f0ar vi\u00f0ger\u00f0arstigi\u00f0, \u00fear af lei\u00f0andi meiri b\u00f3lgur \u00ed l\u00edkamanum sem \u00edta undir verki og \u00f3\u00fe\u00e6gindi sem trufla svefninn.<\/p>\n<p>Vaxtarhorm\u00f3n og Kollagen er framleitt a\u00f0allega fyrstu 2-4 klukkustundirnar \u00ed svefni og \u00fea\u00f0 \u00ed miklu magni, \u00fear fer af sta\u00f0 andoxunarefnin sem \u00fatr\u00fdma eiturefnum, en eiturefni valda skemmdum \u00e1 h\u00fa\u00f0.<\/p>\n<p>\u00c9g hef heyrt \u00ed m\u00f6rg \u00e1r a\u00f0 lelyndard\u00f3mur fyrir yngra \u00fatlit og fallega h\u00fa\u00f0 fylgir \u00fev\u00ed a\u00f0 fara \u00ed r\u00fami\u00f0 kl. 21:00 &#8211; mi\u00f0n\u00e6ttis.<\/p>\n<p>Samkv\u00e6mt ranns\u00f3knum var\u00f0andi l\u00edkamsklukkuna, \u00fe\u00e1 er vi\u00f0ger\u00f0art\u00edmabil h\u00fa\u00f0arinnar \u00ed h\u00e1marki fr\u00e1 klukkan n\u00edu &#8211; mi\u00f0n\u00e6ttis. \u00c1 morgnana milli kl. 7:00 -11:00 er h\u00fa\u00f0in \u00ed h\u00e1marki a\u00f0 mynda varnarefni gegn \u00f6llu utan a\u00f0 komandi eins og s\u00f3largeislum og mengun.<\/p>\n<p>G\u00d3\u00d0 R\u00c1\u00d0 FYRIR BETRI SVEFN:<\/p>\n<p>Ef a\u00f0 \u00fe\u00fa ert ein\/einn af \u00feeim sem fer\u00f0 seint \u00ed h\u00e1ttinn, \u00fe\u00e1 er um a\u00f0 gera a\u00f0 prufa a\u00f0 fara fyrr \u00ed r\u00fami\u00f0, fl\u00fdta um korter \u00ed hvert skipti \u00fear til \u00fe\u00fa hefur f\u00e6rt svefninn um 1-2 klst. e\u00f0a \u00fea\u00f0 sem \u00fearf.<\/p>\n<ul>\n<li>Ef \u00feig grunar a\u00f0 r\u00fami\u00f0 \u00feitt s\u00e9 s\u00f6kud\u00f3lgurinn af sl\u00e6mum of litlum svefn, \u00edhuga\u00f0u \u00fe\u00e1 a\u00f0 f\u00e1 \u00fe\u00e9r n\u00fdja d\u00fdnu, umhverfisv\u00e6na d\u00fdnu.<\/li>\n<li>G\u00f6ngut\u00far seinnipartinn hefur haft g\u00f3\u00f0 \u00e1hrif \u00e1 marga hva\u00f0 var\u00f0ar betri svefn.<\/li>\n<li>Flestir finna fyrir svefntruflun ef \u00feeir drekka kaffi, bor\u00f0a d\u00f6kkt s\u00fakkula\u00f0i e\u00f0a drekka gr\u00e6nt te eftir kl.18:00<\/li>\n<li>A\u00f0 taka inn\/drekka magnes\u00edum fyrir svefn hefur talist gott og margir finna mikinn mun. \u00c9g sj\u00e1lf tek magnes\u00edum \u00e1 hverju kv\u00f6ldi og finn mj\u00f6g mikinn mun, b\u00e6\u00f0i sef betur og finn a\u00f0 v\u00f6\u00f0varnir slaka betur \u00e1, (var v\u00f6n a\u00f0 f\u00e1 sinadr\u00e1tt og krampa \u00ed k\u00e1lfana og f\u00e6tur)<\/li>\n<li>Fr\u00e1b\u00e6rt a\u00f0 gera andlits\u00e6fingar og teygjur fyrir svefninn, opnar orkufl\u00e6\u00f0i og r\u00f3ar kerfi\u00f0.<\/li>\n<li>Drekka heitt vatn r\u00e9tt fyrir svefn og bera \u00e1 sig n\u00e6ringarr\u00edkt krem\/ol\u00edu. H\u00fa\u00f0inni l\u00ed\u00f0ur betur, vaknar ekki st\u00edf \u00ed andlitinu vatni\u00f0 gefur raka og opnar bl\u00f3\u00f0fl\u00e6\u00f0i\u00f0.<\/li>\n<li>A\u00f0 sofna me\u00f0 bros \u00e1 v\u00f6r \ud83d\ude0a<\/li>\n<li>A\u00f0 vakna og brosa strax og jafnvel gera V\u00c1 \u00e6finguna okkar hj\u00e1 Facefit um lei\u00f0 og \u00fe\u00fa opnar augun. \u00c9g geri mj\u00f6g oft nokkrar \u00e6fingar \u00ed r\u00faminu \u00e1\u00f0ur en \u00e9g fer \u00e1 f\u00e6tur, er gjarnan me\u00f0 krem vi\u00f0 n\u00e1ttbor\u00f0i\u00f0 sem \u00e9g teygji mig \u00ed og ber \u00e1 mig strax (gott a\u00f0 bera \u00e1 sig krem fyrir \u00e6fingarnar). \u00dear sem l\u00edkaminn er a\u00f0 virkja varnarefni fyrir daginn \u00e1 milli kl. 7:00 -11:00 \u00e1 morgnana, \u00fe\u00e1 er t\u00edminn \u00e1 morgnana snilld a\u00f0 gera \u00e6fingar til a\u00f0 hj\u00e1lpa h\u00fa\u00f0inni a\u00f0 undirb\u00faa sig fyrir daginn.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Allt hj\u00e1lpar \u00feetta til a\u00f0 l\u00ed\u00f0a betur og minnka kortisol \u00ed l\u00edkamanum.<\/p>\n<p>Kve\u00f0ja Ragnhei\u00f0ur<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00a0 G\u00d3\u00d0UR SVEFN &#8211;\u00a0 KRAFTAVERK FYRIR H\u00da\u00d0INA, V\u00d6\u00d0VANA, L\u00cdKAMANN OG S\u00c1LINA G\u00f3\u00f0ur svefn, 7-9 t\u00edma svefn fyrir fullor\u00f0i\u00f0 f\u00f3lk gerir ekki a\u00f0eins kraftaverk fyrir s\u00e1lina heldur l\u00edka fyrir \u00f6ll l\u00edff\u00e6ri l\u00edkamans og&#8230;<\/p>\n","protected":false},"author":3,"featured_media":3814,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_newsletter_tier_id":0,"jetpack_publicize_message":"","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[1],"tags":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/facefit.is\/wp-content\/uploads\/2021\/12\/krem-a-nattbordid.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/sarQhZ-svefninn","_links":{"self":[{"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/posts\/3813"}],"collection":[{"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/comments?post=3813"}],"version-history":[{"count":2,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/posts\/3813\/revisions"}],"predecessor-version":[{"id":3816,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/posts\/3813\/revisions\/3816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/media\/3814"}],"wp:attachment":[{"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/media?parent=3813"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/categories?post=3813"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/facefit.is\/index.php\/wp-json\/wp\/v2\/tags?post=3813"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}