{"id":12288,"date":"2025-01-14T15:35:14","date_gmt":"2025-01-14T15:35:14","guid":{"rendered":"https:\/\/andartak.is\/?p=12288"},"modified":"2025-04-06T11:51:49","modified_gmt":"2025-04-06T11:51:49","slug":"svefntruflanir-i-skammdeginu","status":"publish","type":"post","link":"http:\/\/andartak.is\/is\/svefntruflanir-i-skammdeginu\/","title":{"rendered":"Svefn og skammdegi\u00f0"},"content":{"rendered":"

J\u00f3lafr\u00edi\u00f0 \u00e1 \u00fea\u00f0 til a\u00f0 setja okkur \u00far takti og trufla g\u00f3\u00f0ar venjur. \u00dea\u00f0 getur veri\u00f0 \u00e1skorun a\u00f0 koma s\u00e9r af sta\u00f0 og finna taktinn aftur \u00ed byrjun \u00e1rs. Og \u00feetta \u00e1 ekki s\u00edst vi\u00f0 um svefninn.\u00a0<\/span><\/p>\n

Svefninn truflast au\u00f0veldlega \u00e1 breytingaskei\u00f0i. Ef \u00fe\u00fa ert a\u00f0 upplifa hitak\u00f3f og e\u00f0a n\u00e6tursvita \u00fe\u00e1 hj\u00e1lpar \u00fea\u00f0 ekki til. Horm\u00f3nin geta veri\u00f0 a\u00f0 sveiflast upp og ni\u00f0ur, s\u00e9rstaklega hj\u00e1 konum \u00e1 fyrirt\u00ed\u00f0ahv\u00f6rfum. \u00deessar sveiflur geta stundum veri\u00f0 d\u00e1l\u00edti\u00f0 \u00f3fyrirsj\u00e1anlegar og erfi\u00f0ar a\u00f0 \u00e1tta sig \u00e1. Fyrir konur \u00e1 breytingaskei\u00f0i getur samspil horm\u00f3nabreytinga og utana\u00f0komandi \u00fe\u00e1tta haft meiri \u00e1hrif en \u00e1\u00f0ur.\u00a0<\/span><\/p>\n

Vetrarmyrkri\u00f0 og l\u00edfsklukkan \u00fe\u00edn<\/h3>\n

Skammdegi\u00f0 hefur \u00e1hrif \u00e1 l\u00edkamsklukkuna sem st\u00fdrir svefni og v\u00f6ku. \u00deegar dagsbirtan er takm\u00f6rku\u00f0 getur l\u00edkaminn \u00e1tt erfitt me\u00f0 a\u00f0 framlei\u00f0a melat\u00f3n\u00edn, sem getur gert \u00fea\u00f0 erfi\u00f0ara a\u00f0 sofna e\u00f0a sofa alla n\u00f3ttina. Til a\u00f0 vega upp \u00e1 m\u00f3ti er mikilv\u00e6gt a\u00f0 koma s\u00e9r \u00fat \u00ed birtuna \u00e1 daginn, jafnvel \u00fe\u00f3 \u00fea\u00f0 s\u00e9 \u00ed stuttan t\u00edma og \u00ed sk\u00fdju\u00f0u ve\u00f0ri.\u00a0<\/span><\/p>\n

Hreyfing, taktur og j\u00f3lam\u00e1lt\u00ed\u00f0ir<\/h3>\n

Yfir j\u00f3lin eigum vi\u00f0 \u00fea\u00f0 til a\u00f0 missa taktinn, hva\u00f0 var\u00f0ar hreyfingu l\u00edka. Vetrarve\u00f0ri\u00f0 og h\u00e1lka undanfarinna daga hj\u00e1lpar ekki til. Minni hreyfing getur valdi\u00f0 svefntruflunum. \u00d3reglulegur svefn yfir j\u00f3lin og \u00feungar j\u00f3lam\u00e1lt\u00ed\u00f0ir geta l\u00edka raska\u00f0 svefnvenjum okkar. \u00deetta getur h\u00e6glega undi\u00f0 upp \u00e1 sig \u00ed svefnkv\u00ed\u00f0a.\u00a0<\/span><\/p>\n

Tendra\u00f0u lj\u00f3si\u00f0 innra me\u00f0 \u00fe\u00e9r<\/h3>\n

Gef\u00f0u \u00fe\u00e9r t\u00edma til a\u00f0 tengja vi\u00f0 birtuna innra me\u00f0 \u00fe\u00e9r. Hugtaki\u00f0 Sattva, sem \u00e1 heima \u00ed j\u00f3gaheimspekinni, merkir birta e\u00f0a l\u00e9ttleiki. Vi\u00f0 getum stefnt a\u00f0 \u00fev\u00ed a\u00f0 auka sattva e\u00f0a birtuna innra me\u00f0 okkur \u00ed gegn um j\u00e1kv\u00e6tt hugarfar, g\u00f6ngufer\u00f0ir \u00ed dagsbirtunni og heitar n\u00e6randi m\u00e1lt\u00ed\u00f0ir. Finndu hva\u00f0a hreyfing hentar \u00fe\u00e9r og nj\u00f3ttu \u00feess. Hreyfing er \u00ed raun t\u00e6kif\u00e6ri til a\u00f0 fagna \u00fev\u00ed a\u00f0 eiga hraustan l\u00edkama. \u00deegar ve\u00f0ri\u00f0 truflar \u00fativeru er h\u00e6gt a\u00f0 setja t\u00f3nlist \u00e1 og dansa. \u00d6ndunar\u00e6fingar og huglei\u00f0sla eru d\u00e1samleg lei\u00f0 til a\u00f0 hl\u00faa a\u00f0 okkur sj\u00e1lfum. Ef birtan er ekki til sta\u00f0ar fyrir utan \u00fe\u00e1 \u00feurfum vi\u00f0 a\u00f0 r\u00e6kta hana innra me\u00f0 okkur.<\/p>\n

Endurheimtu svefninn \u00e1 breytingaskei\u00f0i<\/h3>\n

Ef \u00fe\u00fa ert a\u00f0 gl\u00edma vi\u00f0 svefntruflanir \u00e1 breytingaskei\u00f0i \u00fe\u00e1 hvet \u00e9g \u00feig til a\u00f0 sko\u00f0a \u00feetta fr\u00eda 3ja daga n\u00e1mskei\u00f0 sem ver\u00f0ur \u00ed lok jan\u00faar: Endurheimtu svefninn \u00e1 breytingaskei\u00f0i<\/a>. \u00deetta ver\u00f0ur t\u00e6kif\u00e6ri til a\u00f0 l\u00e6ra um n\u00e1tt\u00farulegar lausnir sem geta hj\u00e1lpa\u00f0 \u00fe\u00e9r a\u00f0 n\u00e1 betri svefni og aukinni vell\u00ed\u00f0an.\u00a0<\/span><\/p>\n

(Mynd: Ray Hennessy)<\/p>","protected":false},"excerpt":{"rendered":"

J\u00f3lafr\u00edi\u00f0 \u00e1 \u00fea\u00f0 til a\u00f0 setja okkur \u00far takti og trufla g\u00f3\u00f0ar venjur. \u00dea\u00f0 getur veri\u00f0 \u00e1skorun a\u00f0 koma s\u00e9r af sta\u00f0 og finna taktinn aftur \u00ed byrjun \u00e1rs. Og \u00feetta \u00e1 ekki s\u00edst vi\u00f0 um svefninn.\u00a0 Svefninn truflast au\u00f0veldlega \u00e1 breytingaskei\u00f0i. Ef \u00fe\u00fa ert a\u00f0 upplifa hitak\u00f3f og e\u00f0a n\u00e6tursvita \u00fe\u00e1 hj\u00e1lpar \u00fea\u00f0 ekki […]<\/p>\n","protected":false},"author":5,"featured_media":12172,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[47,24],"tags":[],"class_list":["post-12288","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breytingaskeidid","category-lifsorka-og-streita"],"yoast_head":"\nSvefn og skammdegi\u00f0 - Andartak<\/title>\n<meta name=\"description\" content=\"Svefntruflanir \u00ed skammdeginu....\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/andartak.is\/is\/svefntruflanir-i-skammdeginu\/\" \/>\n<meta property=\"og:locale\" content=\"is_IS\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Svefn og skammdegi\u00f0 - 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