{"id":26651,"date":"2019-06-10T11:00:51","date_gmt":"2019-06-10T09:00:51","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=26651"},"modified":"2019-06-08T11:35:07","modified_gmt":"2019-06-08T09:35:07","slug":"insomni-per-estres-ansietat-o-nerviosisme","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2019\/06\/10\/insomni-per-estres-ansietat-o-nerviosisme\/","title":{"rendered":"Pateixes insomni per estr\u00e8s, ansietat o nerviosisme?"},"content":{"rendered":"

PATROCINAT PER
\nViridian. Ethical vitamins with an organic heart<\/strong><\/a><\/p>\n

\"Ayudas<\/a><\/p>\n

Un dels grans mals del segle XXI \u00e9 el trastorn del son relacionat amb alteracions del sistema nervi\u00f3s per estats sostinguts d\u2019estr\u00e8s, ansietat o nerviosisme. L\u2019insomni<\/strong> es pot manifestar de diferents maneres i \u00e9s freq\u00fcent que es combinin entre elles: dificultat per conciliar el son, dificultat per mantenir el son i\/o despertar-se abans d\u2019hora. En conseq\u00fc\u00e8ncia, ens aixequem cansats i amb la sensaci\u00f3 de no haver complit amb la funci\u00f3 reparadora del son.<\/p>\n

\"\u00bfSufres<\/p>\n

Hem de tenir en compte que l\u2019eliminaci\u00f3 de fases del son origina situacions de cansament i irritabilitat durant el dia. El pitjor que es pot fer \u00e9s prendre estimulants per a complir amb les obligacions de feina o estudi perqu\u00e8 provocar\u00e0 un desgast de les gl\u00e0ndules suprarenals. Per entendre\u2019s, anirem tirant de reserves i cada cop estarem m\u00e9s cansats i amb m\u00e9s dificultats de dormir a les nits, generant un estat d\u2019esgotament m\u00e0xim.<\/p>\n

Higiene del son<\/h3>\n

Dormir \u00e9s una necessitat biol\u00f2gica b\u00e0sica per al correcte funcionament del cos i de la ment. \u00c9s molt interessant seguir unes pautes del que s\u2019anomena higiene del son per afavorir arribar a la nit amb la intenci\u00f3 de descansar.<\/p>\n

Per una banda, seria ideal sopar dues hores abans d\u2019anar a dormir. No gaire quantitat i sempre cuinat per no tenir una digesti\u00f3 pesada. Podem incloure aliments rics en \u00a0tript\u00f2fan com el s\u00e8sam, el pl\u00e0tan, els ous o la fruita seca.<\/p>\n

Per una altra banda, \u00e9s important crear un ambient adequat amb llums t\u00e8nues, evitar les pantalles despr\u00e9s de sopar (m\u00f2bil, ordinador o tauletes) i apagar el wi-fi.<\/p>\n

Encara que fer esport \u00e9s molt saludable, cap a la tarda-nit no \u00e9s aconsellable fer activitats intenses perqu\u00e8 generen moltes endorfines i ens pot accelerar. \u00c9s millor practicar alguna activitat m\u00e9s relaxant com el ioga. Abans de dormir tamb\u00e9 ens podem acostumar a fer unes respiracions profundes o meditaci\u00f3.<\/p>\n

Per a revertir l\u2019estr\u00e8s o l\u2019angoixa i aix\u00ed poder dormir b\u00e9 \u00e9s vital arribar a l\u2019arrel del problema. Si ens costa identificar la causa o no la sabem abordar podem rec\u00f3rrer a ter\u00e0pia per a aprendre a prioritzar, relativitzar i gestionar els problemes i les emocions.<\/p>\n

\u00c9s important crear un ambient adequat amb llums t\u00e8nues, evitar les pantalles despr\u00e9s de sopar (m\u00f2bil, ordinador o tauletes) i apagar el wi-fi<\/p><\/blockquote>\n

Complements<\/h3>\n

Viridian t\u00e9 una composici\u00f3 de L-Teanina i Melissa (lemon balm<\/em>) que us ajudar\u00e0 a relaxar-vos si patiu estr\u00e8s, ansietat o nerviosisme. En cas d\u2019insomni, ajuda a conciliar el son i a no despertar a mitja nit i quedar desvetllats.<\/p>\n

La L-Teanina \u00e9s un amino\u00e0cid extret del te verd. Pot semblar curi\u00f3s perqu\u00e8 pensem que els tes s\u00f3n estimulants, per\u00f2 un dels grans beneficis del te verd \u00e9s que activa sense accelerar ni creant una falsa energia, com passa amb el caf\u00e8 o altres tes. Per tant, \u00e9s molt \u00fatil per estudiar o treballar perqu\u00e8 ens ajuda a concentrar-nos i a tenir la ment desperta i activa.<\/p>\n

Concretament, la L-Teanina \u00e9s la responsable de contrarestar l\u2019efecte estimulant que acostumen a tenir els tes, per les seves propietats relaxants, activant les ones alfa del cervell (quan estam desperts, per\u00f2 relaxats). A\u00a0 m\u00e9s, augmenta la s\u00edntesis de dopamina, un neurotransmissor implicat en la sensaci\u00f3 de benestar.<\/p>\n

La melissa \u00e9s una planta amb efectes ansiol\u00edtics que potencia la relaxaci\u00f3 gr\u00e0cies a les seves propietats sedants i lleugerament hipn\u00f2tiques. A m\u00e9s tamb\u00e9 \u00e9s \u00fatil per a problemes intestinals derivats de l\u2019estr\u00e8s, ja que \u00e9s carminativa i antiespasm\u00f2dica intestinal (contraccions anormals que provoquen malestars digestius). Est\u00e0 indicada en \u00a0ansietat, insomni, taquic\u00e0rdies, aix\u00ed com gastritis, gasos i espasmes gastrointestinals.<\/p>\n

Autora<\/strong>:\u00a0Lluca Rullan, Periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva integrativa <\/strong><\/p>\n

Bio Eco Actual<\/em><\/strong>,\u00a0el teu mensual 100% ecol\u00f2gic<\/em>
\nLlegir\u00a0Bio Eco Actual Juny 2019<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

PATROCINAT PER Viridian. Ethical vitamins with an organic heart Un dels grans mals del segle XXI é el trastorn del son relacionat amb alteracions del sistema nerviós per estats sostinguts d’estrès, ansietat o nerviosisme. L’insomni es pot manifestar de diferents maneres i és freqüent que es combinin entre elles: dificultat per conciliar el son, dificultat […]<\/p>\n","protected":false},"author":419,"featured_media":108406,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7178,7179,7166],"tags":[],"class_list":["post-26651","post","type-post","status-publish","format-standard","has-post-thumbnail","category-complements-alimentaris","category-cura-personal","category-nutricio"],"yoast_head":"\nPateixes insomni per estr\u00e8s, ansietat o nerviosisme? - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Un dels grans mals del segle XXI \u00e9 el trastorn del son relacionat amb alteracions del sistema nervi\u00f3s per estr\u00e8s, ansietat o nerviosisme.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2019\/06\/10\/insomni-per-estres-ansietat-o-nerviosisme\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pateixes insomni per estr\u00e8s, ansietat o nerviosisme?\" \/>\n<meta property=\"og:description\" content=\"Un dels grans mals del segle XXI \u00e9 el trastorn del son relacionat amb alteracions del sistema nervi\u00f3s per estr\u00e8s, ansietat o nerviosisme.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2019\/06\/10\/insomni-per-estres-ansietat-o-nerviosisme\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-10T09:00:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2019\/06\/pag36.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"859\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/06\\\/10\\\/insomni-per-estres-ansietat-o-nerviosisme\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/06\\\/10\\\/insomni-per-estres-ansietat-o-nerviosisme\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"Pateixes insomni per estr\u00e8s, ansietat o nerviosisme?\",\"datePublished\":\"2019-06-10T09:00:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/06\\\/10\\\/insomni-per-estres-ansietat-o-nerviosisme\\\/\"},\"wordCount\":681,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/06\\\/10\\\/insomni-per-estres-ansietat-o-nerviosisme\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2019\\\/06\\\/pag36.jpg\",\"articleSection\":[\"Complements Alimentaris\",\"Cura Personal\",\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/06\\\/10\\\/insomni-per-estres-ansietat-o-nerviosisme\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2019\\\/06\\\/10\\\/insomni-per-estres-ansietat-o-nerviosisme\\\/\",\"name\":\"Pateixes insomni per estr\u00e8s, ansietat o nerviosisme? 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