{"id":33362,"date":"2020-03-23T12:01:32","date_gmt":"2020-03-23T10:01:32","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=33362"},"modified":"2020-03-23T12:01:32","modified_gmt":"2020-03-23T10:01:32","slug":"pautes-per-a-gaudir-dun-son-reparador","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2020\/03\/23\/pautes-per-a-gaudir-dun-son-reparador\/","title":{"rendered":"Pautes per a gaudir d&#8217;un son reparador"},"content":{"rendered":"<p>En una societat estressada que treballa fins tard, sopa quan ja hauria d&#8217;estar fent la digesti\u00f3 i mira s\u00e8ries a la carta quan hauria d&#8217;estar dormint, no \u00e9s d&#8217;estranyar que despr\u00e9s ens costi adormir-nos o ens llevem cansats, amb poca energia i no arranquem fins que ens prenem el caf\u00e8. Intentar guanyar hores al dia en detriment d&#8217;<strong>hores de son<\/strong> no \u00e9s una bona idea i ens passar\u00e0 factura abans o despr\u00e9s.<\/p>\n<p><!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-33358\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador.jpg\" alt=\"Pautas para disfrutar de un sue\u00f1o reparador\" width=\"1200\" height=\"795\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador-768x509.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador-696x461.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador-1068x708.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador-634x420.jpg 634w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>Dormir \u00e9s una <strong>necessitat vital i fisiol\u00f2gica<\/strong> per el cos i per la ment. Necessitem descansar perqu\u00e8 l&#8217;organisme faci les funcions de reparaci\u00f3 i regeneraci\u00f3 d&#8217;\u00f2rgans i teixits. Si volem cuidar la nostra salut \u00e9s tan important l&#8217;alimentaci\u00f3 com moure el cos, gestionar les emocions i assegurar un descans suficient.<\/p>\n<blockquote><p>Dormir \u00e9s una necessitat vital i fisiol\u00f2gica per el cos i per la ment<\/p><\/blockquote>\n<h3>Pautes per a gaudir d&#8217;un son reparador<\/h3>\n<ul>\n<li>Evitar prendre <strong>estimulants o excitants<\/strong> m\u00e9s enll\u00e0 de les 15 h.<\/li>\n<li><strong>Sopars lleugers i frugals<\/strong>. Menjar en exc\u00e9s provoca digestions lentes i pesades que sovint causen malsons.<\/li>\n<li>A la nit \u00e9s millor menjar la <strong>verdura cuinada.<\/strong><\/li>\n<li>Incloure al sopar aliments rics en <strong>tript\u00f2fan<\/strong> que ens ajudaran a descansar millor.<\/li>\n<li>Prendre una infusi\u00f3 despr\u00e9s de sopar amb <strong>plantes relaxants.<\/strong><\/li>\n<li>Evitar <strong>migdiades<\/strong> llargues que ens alterin el son nocturn. No dormir m\u00e9s de 20-30 minuts.<\/li>\n<li>No practicar <strong>esport intens<\/strong> a la tarda-nit que ens acceleri. \u00c9s millor practicar alguna activitat m\u00e9s relaxant com el ioga.<\/li>\n<li>Mantenir <strong>horaris regulars<\/strong>: si sempre anem a dormir i ens aixequem a la mateixa hora ajudarem al cos a tenir uns ritmes biol\u00f2gics sans.<\/li>\n<li>Evitar les <strong>pantalles<\/strong> despr\u00e9s de sopar: m\u00f2bils, tauletes, ordinadors i consoles. L&#8217;exposici\u00f3 a llums brillants ens dificulta conciliar el son.<\/li>\n<li>Apagar el <strong>WI-FI <\/strong>de casa i posar el m\u00f2bil en mode avi\u00f3 o apagar-lo per evitar ones electromagn\u00e8tiques.<\/li>\n<li>Mantenir un <strong>entorn adequat<\/strong>: \u00e9s important que l&#8217;habitaci\u00f3 tingui una temperatura adequada, fosca i que el llit sigui c\u00f2mode.<\/li>\n<li>Fer una <strong>relaxaci\u00f3 o meditaci\u00f3<\/strong> quan ens estirem al llit.<\/li>\n<li>Dormir com a m\u00ednim <strong>vuit hores<\/strong>. Descansar no \u00e9s una p\u00e8rdua de temps!<\/li>\n<\/ul>\n<blockquote><p>Evitar les pantalles despr\u00e9s de sopar: m\u00f2bils, tauletes, ordinadors i consoles<\/p><\/blockquote>\n<p>A vegades, a la nit es quan ens ve a la ment tot el que ens preocupa o tenim pendent. La realitat \u00e9s que durant el dia hem de posar ordre i, si cal, buscar ajuda d\u2019un professional per aprendre a gestionar les emocions, l&#8217;estr\u00e8s i saber prioritzar a la nostra vida. De nit, tot sembla pitjor del que \u00e9s, donar-li voltes no solucionar\u00e0 res i perdem l&#8217;oportunitat de dormir.<\/p>\n<p><strong>Autora:<\/strong> Lluca Rullan, periodista especialitzada en nutrici\u00f3 i salut natural. Dietista amb perspectiva integrativa.<\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>,\u00a0<\/strong><em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/02\/BioEcoActual_Marc_2020.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Bio Eco Actual Mar\u00e7 2020<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En una societat estressada que treballa fins tard, sopa quan ja hauria d&rsquo;estar fent la digesti&oacute; i mira s&egrave;ries a la carta quan hauria d&rsquo;estar dormint, no &eacute;s d&rsquo;estranyar que despr&eacute;s ens costi adormir-nos o ens llevem cansats, amb poca energia i no arranquem fins que ens prenem el caf&egrave;. Intentar guanyar hores al dia [&hellip;]<\/p>\n","protected":false},"author":419,"featured_media":33359,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7179,7166],"tags":[],"class_list":["post-33362","post","type-post","status-publish","format-standard","has-post-thumbnail","category-cura-personal","category-nutricio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Pautes per a gaudir d&#039;un son reparador - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Per gaudir d&#039;un son reparados s&#039;ha d&#039;evitar l&#039;\u00fas de les pantalles despr\u00e9s de sopar: m\u00f2bils, tauletes, ordinadors i consoles.\" \/>\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\/2020\/03\/23\/pautes-per-a-gaudir-dun-son-reparador\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pautes per a gaudir d&#039;un son reparador\" \/>\n<meta property=\"og:description\" content=\"Per gaudir d&#039;un son reparados s&#039;ha d&#039;evitar l&#039;\u00fas de les pantalles despr\u00e9s de sopar: m\u00f2bils, tauletes, ordinadors i consoles.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2020\/03\/23\/pautes-per-a-gaudir-dun-son-reparador\/\" \/>\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=\"2020-03-23T10:01:32+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/03\/Sue\u00f1o-reparador.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"795\" \/>\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=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/03\\\/23\\\/pautes-per-a-gaudir-dun-son-reparador\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/03\\\/23\\\/pautes-per-a-gaudir-dun-son-reparador\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"Pautes per a gaudir d&#8217;un son reparador\",\"datePublished\":\"2020-03-23T10:01:32+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/03\\\/23\\\/pautes-per-a-gaudir-dun-son-reparador\\\/\"},\"wordCount\":505,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/03\\\/23\\\/pautes-per-a-gaudir-dun-son-reparador\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2020\\\/03\\\/Sue\u00f1o-reparador.jpg\",\"articleSection\":[\"Cura Personal\",\"Nutrici\u00f3\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/03\\\/23\\\/pautes-per-a-gaudir-dun-son-reparador\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/03\\\/23\\\/pautes-per-a-gaudir-dun-son-reparador\\\/\",\"name\":\"Pautes per a gaudir d'un son reparador - 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