{"id":1916,"date":"2020-02-24T14:45:46","date_gmt":"2020-02-24T14:45:46","guid":{"rendered":"http:\/\/trucos.com\/uncategorized\/trucos-para-dormir\/"},"modified":"2023-06-22T09:01:04","modified_gmt":"2023-06-22T09:01:04","slug":"trucs-per-dormir","status":"publish","type":"post","link":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/","title":{"rendered":"Trucs per dormir"},"content":{"rendered":"<p><strong>Dormir b\u00e9 \u00e9s for\u00e7a important<\/strong>, ja que <strong>ajuda que el cos se senti molt millor<\/strong> ja que <strong>el nostre cervell funcioni correctament<\/strong>. Per desgr\u00e0cia no totes les persones podem <strong>dormir amb la mateixa f\u00e0cilitat<\/strong>, alguns <strong>tenen molta dificultat per arribar al somni m\u00e9s profund a la nit.<\/strong><\/p>\n<h2>Com puc dormir b\u00e9?<\/h2>\n<p>Per\u00f2 tot t\u00e9 soluci\u00f3, aix\u00ed que t&#039;explicarem <strong>la manera m\u00e9s r\u00e0pida de dormir b\u00e9<\/strong>. Hi ha <strong>molt\u00edssima classe de consells per dormir b\u00e9<\/strong>, alguns s\u00f3n <strong>simples pautes<\/strong> de fer en el dia a dia, i <strong>altres inclouen menjars o tipus d&#039;aromes<\/strong>.&nbsp;<\/p>\n<p>Aquestes pautes s\u00f3n molt importants a l&#039;hora de dormir r\u00e0pid i b\u00e9, ja que tots aquests factors poden contribuir als mals h\u00e0bits de son.&nbsp;<\/p>\n<h3>Temperatura.<\/h3>\n<p>El primer que hem de tenir en compte \u00e9s que <strong>la temperatura mentre dormim canvia<\/strong>, ja que la temperatura central del cos disminueix i la dels peus i les mans augmenta. Per aix\u00f2, no hem de tenir una habitaci\u00f3 molt c\u00e0lida, i el m\u00e9s aconsellable \u00e9s dormir a <strong>15-23\u00ba.<\/strong>&nbsp;Prendre una <strong>dutxa t\u00e8bia<\/strong> abans de dormir podria ajudar.&nbsp;<\/p>\n<h3>Respiraci\u00f3.<\/h3>\n<p>La respiraci\u00f3 tamb\u00e9 \u00e9s important i hi ha un m\u00e8tode anomenat &quot;4-7-8&quot; que et pot ajudar. Per a aquest m\u00e8tode que relaxa tot el sistema nervi\u00f3s heu de seguir aquests passos:<\/p>\n<ul>\n<li>Col\u00b7loca la punta de la llengua darrere de les dents frontals superiors.<\/li>\n<li>Exhala completament per la boca i fes un so de xiulet.<\/li>\n<li>Tanca la boca i inhala pel nas mentre comptes mentalment fins a quatre.<\/li>\n<li>Aguanta la respiraci\u00f3 i compta mentalment fins a set.<\/li>\n<li>Obriu la boca i exhaleu-la del tot, fent un xiulet i comptant mentalment fins a vuit.<\/li>\n<li>Repetiu aquest cicle almenys tres vegades m\u00e9s.<\/li>\n<\/ul>\n<div class=\"lyte-wrapper fourthree\" title=\"COM QUEDAR-TE adormit en un minut? \ud83d\ude34 (Respiraci\u00f3 4-7-8)\" style=\"width:420px;max-width:100%;margin:5px auto;\"><div class=\"lyMe\" id=\"WYL_qs7o-EGz9bM\" itemprop=\"video\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\"><div><meta itemprop=\"thumbnailUrl\" content=\"https:\/\/i.ytimg.com\/vi\/qs7o-EGz9bM\/hqdefault.jpg\" \/><meta itemprop=\"embedURL\" content=\"https:\/\/www.youtube.com\/embed\/qs7o-EGz9bM\" \/><meta itemprop=\"duration\" content=\"PT5M36S\" \/><meta itemprop=\"uploadDate\" content=\"2018-01-08T22:21:14Z\" \/><\/div><div id=\"lyte_qs7o-EGz9bM\" data-src=\"https:\/\/i.ytimg.com\/vi\/qs7o-EGz9bM\/hqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\" itemprop=\"name\">COM QUEDAR-TE adormit en un minut? \ud83d\ude34 (Respiraci\u00f3 4-7-8)<\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/qs7o-EGz9bM\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/qs7o-EGz9bM\/0.jpg\" alt=\"COM QUEDAR-TE adormit en un minut? \ud83d\ude34 (Respiraci\u00f3 4-7-8)\" width=\"420\" height=\"295\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><meta itemprop=\"description\" content=\"CLICK PARA EL VLOG ANTERIOR: https:\/\/youtu.be\/6p7itnyBehk SUSCR\u00cdBANSE: \u00a1es gratis! \u2022 Facebook: http:\/\/facebook.com\/renemontiel \u2022 Instagram: http:\/\/instagram.com\/renemontiel \u2022 Twitter: http:\/\/twitter.com\/MontielRene La t\u00e9cnica de respiraci\u00f3n que te pone a dormir en 60 segundos... es una pr\u00e1ctica proveniente del yoga, popularizada por el Dr. Andrew Weil, M.D. llamada t\u00e9cnica 4, 7, 8. Se inhala el aire por la nariz 4 cuentas, se sostiene por 7 y se expulsa por 8. Esto se repite un total de 4 veces. Se tarda m\u00e1s o menos en un minuto, uno puede utilizarlo para relajarse y hasta quedarse dormido. Se recomienda hacerlo al menos dos veces al d\u00eda: en la ma\u00f1ana y en la noche. Con el tiempo se ven beneficios como: disminuci\u00f3n de la presi\u00f3n arterial, mejor\u00eda en la concentraci\u00f3n, digesti\u00f3n, calidad y cantidad de sue\u00f1o, capacidad de reacci\u00f3n. Se puede utilizar cuando uno necesita calmarse. Yo lo hago siempre antes de empezar con la meditaci\u00f3n trascendental para hacer una especie de transici\u00f3n entre el traj\u00edn del d\u00eda y un momento de calma. \u00a1Int\u00e9ntenlo! Y si tienen preguntas, escr\u00edbanlas en la descripci\u00f3n. \u00a1No olviden compartir este video con alguien a quien le podr\u00eda ser \u00fatil! La explicaci\u00f3n del Doc: https:\/\/youtu.be\/gz4G31LGyog \ud83d\udc9a\"><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:420px;margin:5px auto;\"><\/div><\/p>\n<h3>Horari.<\/h3>\n<p>L&#039;horari tamb\u00e9 \u00e9s molt important, ja que com millor estableixis les teves hores de son abans aconseguir\u00e0s agafar el son. El cos t\u00e9 un <strong>sistema regulador<\/strong> anomenat <strong>ritme circadi\u00e0<\/strong>, per aix\u00f2, el <strong>rellotge intern<\/strong> far\u00e0 que el teu cos se senti alerta pel dia i amb somni a la nit.<\/p>\n<p><strong>Aixeca&#039;t <\/strong>i <strong>estira&#039;t<\/strong> a la <strong>mateixa hora<\/strong> <strong>cada dia<\/strong> per regular aquest rellotge intern. Tamb\u00e9 \u00e9s molt important donar-te <strong>de 30 minuts a una hora<\/strong> per <strong>relaxar-te a la nit<\/strong> abans de ficar-te al llit. Aix\u00f2 permet que el teu cos i ment es relaxin i es preparin per dormir.<\/p>\n<h3>Menjars.<\/h3>\n<p>La <strong>menjar pot afectar el somni<\/strong>, segons recents investigacions si prenem <strong>menjars alts en carbohidrats<\/strong> podem tenir un <strong>mal descans<\/strong> a la nit.&nbsp;<\/p>\n<p>Per aix\u00f2 el millor \u00e9s revisar quines dietes podem fer per poder dormir molt m\u00e9s r\u00e0pidament. Les <strong>menjars alts en greixos<\/strong> per exemple <strong>ajuden <\/strong>a <strong>promoure el somni profund<\/strong>, <strong>r\u00e0pid <\/strong>i amb un <strong>bon descans<\/strong>. Pel que el millor \u00e9s tenir a la nit una <strong>dieta baixa en carbohidrats<\/strong> i <strong>alta en greixos<\/strong>.<\/p>\n<p><a href=\"http:\/\/trucos.com\/ca\/dieta\/aliments-que-redueixen-lestres\/\">Els aliments que redueixen l&#039;estr\u00e8s<\/a> tamb\u00e9 et poden ajudar.<\/p>\n<p><img decoding=\"async\" alt=\"\u00c9s recomanable prendre fruites i verdures cada dia.\" src=\"\/media\/upload\/2020\/02\/25\/vegetables-1085063_1920.jpg\" style=\"width:100%\" \/><\/p>\n<h2>Quins altres complements o ajuts puc prendre?<\/h2>\n<p>Hi ha certs suplements que ajuden molt a millorar el son, fent que sigui bo i r\u00e0pid. Com per exemple:<\/p>\n<ul>\n<li><strong>Magnesi<\/strong>, que ajuda a activar els neurotransmissors responsables del son.<\/li>\n<li><strong>5 HTP,&nbsp;<\/strong>&nbsp;augmenta la producci\u00f3 de serotonina, que s&#039;ha relacionat amb la regulaci\u00f3 del son.&nbsp;<\/li>\n<li><strong>Melatonina<\/strong>, una hormona que tamb\u00e9 es pot prendre com a suplement per ajudar a regular el seu somni.<\/li>\n<li><strong>Teanina<\/strong>, amino\u00e0cid amb propietats sedants.<\/li>\n<li><strong>GABA<\/strong>, compost produ\u00eft al cervell que inhibeix certs transmissors i pot ajudar el sistema nervi\u00f3s central a relaxar-se.<\/li>\n<\/ul>\n<p>Un altre bon remei \u00e9s l&#039;\u00fas de la <strong>m\u00fasica relaxant<\/strong> i la <strong>aromater\u00e0pia<\/strong>. Aquest tipus de remeis fa servir olis essencials, que se solen utilitzar per aquelles persones que no poden dormir. Sobretot se sol fer servir l&#039;aroma de <a href=\"https:\/\/www.amazon.es\/Naissance-Aceite-Esencial-Lavanda-100ml\/dp\/B01M26Q4TC\/&amp;tag=cmvr0d-21\"><strong>lavanda <\/strong><\/a>i de <a href=\"https:\/\/www.amazon.es\/Naissance-Rosa-Damasco-BIO-Otto\/dp\/B00KFECFEU\/&amp;tag=cmvr0d-21\"><strong>rosa de dom\u00e0s<\/strong><\/a>, ja que segons estudis t\u00e9 efectes positius sobre el son, nom\u00e9s necessita un <a href=\"https:\/\/www.amazon.es\/Humidificador-Ultras%C3%B3nica-InnoBeta-Humidificadores-Ultrasonidos\/dp\/B01LXXMILJ\/&amp;tag=cmvr0d-21\"><strong>difusor d&#039;aquests olis<\/strong><\/a> i els <strong>olis<\/strong>.<\/p>\n<p><img decoding=\"async\" alt=\"L&#039;aroma de lavanda \u00e9s la m\u00e9s relaxant.\" src=\"\/media\/upload\/2020\/02\/25\/lavender-blossom-1595581_1920.jpg\" style=\"width:100%\" \/><\/p>\n<h2>Altres trucs de salut:<\/h2>\n<ul>\n<li>\n<h3><a href=\"http:\/\/trucos.com\/ca\/salut\/com-bregar-amb-la-paralisi-del-son\/\">Com bregar amb la par\u00e0lisi del son.<\/a><\/h3>\n<\/li>\n<li>\n<h3><a href=\"http:\/\/trucos.com\/ca\/salut\/com-evitar-la-congestion-amb-remeis-casolans\/\">Com evitar la congesti\u00f3 amb remeis casolans.<\/a><\/h3>\n<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>No pares de donar voltes al matal\u00e0s una vegada i una altra cada nit? En aquest article trobar\u00e0s els millors trucs per dormir r\u00e0pid i b\u00e9.<\/p>","protected":false},"author":2,"featured_media":1917,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[74],"tags":[57],"class_list":["post-1916","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salud","tag-bienestar"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trucos para dormir - Trucos.com<\/title>\n<meta name=\"description\" content=\"\u00bfNo paras de dar vueltas al colch\u00f3n una y otra vez cada noche? En este art\u00edculo encontrar\u00e1s los mejores trucos para dormir r\u00e1pido y bien.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Trucos para dormir - Trucos.com\" \/>\n<meta property=\"og:description\" content=\"\u00bfNo paras de dar vueltas al colch\u00f3n una y otra vez cada noche? En este art\u00edculo encontrar\u00e1s los mejores trucos para dormir r\u00e1pido y bien.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/\" \/>\n<meta property=\"og:site_name\" content=\"Trucos.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/trucoscom\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-02-24T14:45:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-22T09:01:04+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/woman-2197947_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Redaccion\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Escrit per\" \/>\n\t<meta name=\"twitter:data1\" content=\"Redaccion\" \/>\n\t<meta name=\"twitter:label2\" content=\"Temps estimat de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minuts\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Trucos para dormir - Trucos.com","description":"\u00bfNo paras de dar vueltas al colch\u00f3n una y otra vez cada noche? En este art\u00edculo encontrar\u00e1s los mejores trucos para dormir r\u00e1pido y bien.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/","og_locale":"ca_ES","og_type":"article","og_title":"Trucos para dormir - Trucos.com","og_description":"\u00bfNo paras de dar vueltas al colch\u00f3n una y otra vez cada noche? En este art\u00edculo encontrar\u00e1s los mejores trucos para dormir r\u00e1pido y bien.","og_url":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/","og_site_name":"Trucos.com","article_publisher":"https:\/\/www.facebook.com\/trucoscom\/","article_published_time":"2020-02-24T14:45:46+00:00","article_modified_time":"2023-06-22T09:01:04+00:00","og_image":[{"width":1920,"height":1280,"url":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/woman-2197947_1920.jpg","type":"image\/jpeg"}],"author":"Redaccion","twitter_card":"summary_large_image","twitter_misc":{"Escrit per":"Redaccion","Temps estimat de lectura":"4 minuts"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#article","isPartOf":{"@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/"},"author":{"name":"Redaccion","@id":"https:\/\/trucos.com\/#\/schema\/person\/a435f425aecd84e1df6f98ccee7ce536"},"headline":"Trucos para dormir","datePublished":"2020-02-24T14:45:46+00:00","dateModified":"2023-06-22T09:01:04+00:00","mainEntityOfPage":{"@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/"},"wordCount":785,"publisher":{"@id":"https:\/\/trucos.com\/#organization"},"image":{"@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#primaryimage"},"thumbnailUrl":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/woman-2197947_1920.jpg","keywords":["Bienestar"],"articleSection":["Salud"],"inLanguage":"ca"},{"@type":"WebPage","@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/","url":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/","name":"Trucos para dormir - Trucos.com","isPartOf":{"@id":"https:\/\/trucos.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#primaryimage"},"image":{"@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#primaryimage"},"thumbnailUrl":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/woman-2197947_1920.jpg","datePublished":"2020-02-24T14:45:46+00:00","dateModified":"2023-06-22T09:01:04+00:00","description":"\u00bfNo paras de dar vueltas al colch\u00f3n una y otra vez cada noche? En este art\u00edculo encontrar\u00e1s los mejores trucos para dormir r\u00e1pido y bien.","breadcrumb":{"@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#breadcrumb"},"inLanguage":"ca","potentialAction":[{"@type":"ReadAction","target":["https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/"]}]},{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#primaryimage","url":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/woman-2197947_1920.jpg","contentUrl":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/woman-2197947_1920.jpg","width":1920,"height":1280},{"@type":"BreadcrumbList","@id":"https:\/\/trucos.com\/ca\/salut\/trucs-per-dormir\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/trucos.com\/"},{"@type":"ListItem","position":2,"name":"Trucos para dormir"}]},{"@type":"WebSite","@id":"https:\/\/trucos.com\/#website","url":"https:\/\/trucos.com\/","name":"Trucos.com","description":"Los mejores trucos sobre videojuegos, tecnolog\u00eda y m\u00f3viles","publisher":{"@id":"https:\/\/trucos.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/trucos.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"ca"},{"@type":"Organization","@id":"https:\/\/trucos.com\/#organization","name":"Trucos.com","url":"https:\/\/trucos.com\/","logo":{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/trucos.com\/#\/schema\/logo\/image\/","url":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/trucoscomlogo.png","contentUrl":"https:\/\/trucos.com\/wp-content\/uploads\/2023\/06\/trucoscomlogo.png","width":207,"height":68,"caption":"Trucos.com"},"image":{"@id":"https:\/\/trucos.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/trucoscom\/"]},{"@type":"Person","@id":"https:\/\/trucos.com\/#\/schema\/person\/a435f425aecd84e1df6f98ccee7ce536","name":"Redaccion","image":{"@type":"ImageObject","inLanguage":"ca","@id":"https:\/\/trucos.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/d9294dcdc49d94ba92a2933c1c65d27c01fed9c237bbd5f6c305ee54ff52f55b?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/d9294dcdc49d94ba92a2933c1c65d27c01fed9c237bbd5f6c305ee54ff52f55b?s=96&d=mm&r=g","caption":"Redaccion"},"sameAs":["http:\/\/trucos.com"],"url":"https:\/\/trucos.com\/ca\/author\/redaccion\/"}]}},"_links":{"self":[{"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/posts\/1916","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/comments?post=1916"}],"version-history":[{"count":1,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/posts\/1916\/revisions"}],"predecessor-version":[{"id":3276,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/posts\/1916\/revisions\/3276"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/media\/1917"}],"wp:attachment":[{"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/media?parent=1916"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/categories?post=1916"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/trucos.com\/ca\/wp-json\/wp\/v2\/tags?post=1916"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}