{"id":963,"date":"2020-11-10T06:26:58","date_gmt":"2020-11-10T06:26:58","guid":{"rendered":"https:\/\/www.polisubanka.lv\/blog\/?p=963"},"modified":"2020-12-04T06:38:22","modified_gmt":"2020-12-04T06:38:22","slug":"miegainiba-pie-stures-ka-ar-to-cinities","status":"publish","type":"post","link":"https:\/\/www.polisubanka.lv\/blog\/miegainiba-pie-stures-ka-ar-to-cinities\/","title":{"rendered":"Miegain\u012bba pie st\u016bres \u2013 K\u0101 ar to c\u012bn\u012bties?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Miegaina brauk\u0161ana ir liels dro\u0161\u012bbas apdraud\u0113jums, k\u0101 rezult\u0101t\u0101 tiek izrais\u012bta teju puse no visiem ce\u013cu satiksmes negad\u012bjumiem. Lai ar\u012b daudzi autovad\u012bt\u0101ji uzskata, ka miegain\u012bba neietekm\u0113 vi\u0146u vad\u012b\u0161anas sp\u0113jas, tas ir k\u013c\u016bdains uzskats, jo daudzos gad\u012bjumos autovad\u012bt\u0101js pat nepamana, ka iemidzis. R\u016bp\u0113joties par j\u016bsu dro\u0161\u012bbu, esam apkopoju\u0161i ieteikumus, k\u0101 c\u012bn\u012bties ar miegain\u012bbu pie st\u016bres!<\/span><!--more--><\/p>\n<h3><strong>Br\u012bdin\u0101juma sign\u0101li<\/strong><\/h3>\n<p><span style=\"font-weight: 400;\">Lai Tu sp\u0113tu c\u012bn\u012bties ar miegain\u012bbu pie st\u016bres, Tev j\u0101zina un j\u0101prot atpaz\u012bt galvenos br\u012bdin\u0101juma sign\u0101lus.\u00a0<\/span><\/p>\n<p><b>Da\u017ei no b\u012bstam\u0101kajiem sign\u0101liem:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Bie\u017ea\u00a0\u017e\u0101v\u0101\u0161an\u0101s;<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nep\u0101rtraukta acu mirk\u0161\u0137in\u0101\u0161ana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Iemig\u0161anas saj\u016btas<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gr\u016bti\u00a0notur\u0113t\u00a0galvu\u00a0st\u0101vus<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Gr\u016bti\u00a0atcer\u0113ties\u00a0p\u0113d\u0113jos nobrauktos posmus<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Novirz\u012b\u0161an\u0101s no mar\u0161ruta<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Distances neiev\u0113ro\u0161ana<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Koncentr\u0113\u0161an\u0101s vien\u0101 skatu punkt\u0101<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Novirz\u012b\u0161an\u0101s no savas joslas iebraucot\u00a0otr\u0101\u00a0josl\u0101<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Tom\u0113r pats b\u012bstam\u0101kais sign\u0101ls, kuru nek\u0101d\u0101 gad\u012bjum\u0101 nevajadz\u0113tu ignor\u0113t, ir \u2018\u2019mikro miegs\u2019\u2019. \u0160is miegs parasti\u00a0ilgst\u00a0\u010detras\u00a0l\u012bdz\u00a0piecas sekundes, un tas ir pietiekami ilgs laika posms, lai izrais\u012btu <a href=\"https:\/\/www.polisubanka.lv\/blog\/uzsak-satiksmes-drosibas-kampanu-pret-pargalvigu-apdzisanu-neredzi-celu-neapdzen\/\">b\u012bstamu ce\u013cu satiksmes negad\u012bjumu<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">C\u012b\u0146a ar miegain\u012bbu<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ja, vadot transportl\u012bdzekli, Tev p\u0113k\u0161\u0146i uzn\u0101k miegs vai pamani k\u0101du no iepriek\u0161 min\u0113tajiem sign\u0101liem, centies p\u0113c iesp\u0113jas \u0101tr\u0101k p\u0101rtraukt transportl\u012bdzek\u013ca vad\u012b\u0161anu. Apturi transportl\u012bdzekli tuv\u0101kaj\u0101 pietur\u0101 vai jebkur\u0101 cit\u0101 viet\u0101, kur tas netrauc\u0113 satiksmei, izk\u0101p no transportl\u012bdzek\u013ca un atsvaidzini pr\u0101tu.\u00a0 Ar 20 min\u016bt\u0113m vajadz\u0113tu b\u016bt pietiekami, lai nom\u0101ktu miegain\u012bbas saj\u016btu.\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Daudzi autovad\u012bt\u0101ji k\u0101 ieroci pret miegain\u012bbu izmanto ar\u012b kafiju vai citus kofe\u012bna dz\u0113rienus, ta\u010du tie nodro\u0161ina vien mirk\u013ca ener\u0123ijas pieaugumu. P\u0113c tam, kad kofe\u012bna darb\u012bba mazin\u0101s, <\/span><a href=\"https:\/\/www.la.lv\/soferit-neguli-pie-stures\">miegain\u012bba pie st\u016bres<\/a><span style=\"font-weight: 400;\"> var atgriezties pat ar divk\u0101r\u0161u sp\u0113ku.\u00a0 \u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>\u0145em v\u0113r\u0101 un atceries<\/strong> \u2013 \u0161\u0101diem piesardz\u012bbas pas\u0101kumiem ir \u012bstermi\u0146a efekts. Lai brauk\u0161anas laik\u0101 samazin\u0101tu miegain\u012bbas risku, ir da\u017ei svar\u012bgi pas\u0101kumi, kurus vajadz\u0113tu veikt, pirms s\u0113dies pie st\u016bres.<\/span><\/p>\n<p><b>Nodro\u0161ini pietiekami daudz miega<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pieaugu\u0161iem cilv\u0113kiem vecum\u0101 no 18 l\u012bdz 60 gadiem vajadz\u0113tu gul\u0113t septi\u0146as l\u012bdz devi\u0146as stundas. Cilv\u0113kiem, kas vec\u0101ki par 60 gadiem, labsaj\u016btai nav nepiecie\u0161ams tik daudz miega, ta\u010du ieteicamais ilgums v\u0113l joproj\u0101m ir septi\u0146as l\u012bdz asto\u0146as stundas. Pier\u0101d\u012bts fakts &#8211; cilv\u0113kiem, kuru miegs nav vismaz septi\u0146as stundas ilgs, ir liel\u0101ks risks pie st\u016bres izjust miegain\u012bbu.<\/span><\/p>\n<p><b>Par\u016bp\u0113jies par savu miega rut\u012bnu<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Tom\u0113r miega ilgums nav vien\u012bgais faktors, kam vajadz\u0113tu piev\u0113rst uzman\u012bbu. \u0160aj\u0101 gad\u012bjum\u0101 svar\u012bgi ar\u012b tas, lai miegs ir kvalitat\u012bvs. Jo vair\u0101k r\u016bp\u0113sies par savu miegu, jo liel\u0101ka iesp\u0113ja, ka pie st\u016bres Tevi neskars miegain\u012bba. Da\u017ei ieteikumi:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Centies doties gul\u0113t un mosties katru dienu vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Uzlabo savu miega telpu &#8211; lab\u0101k\u0101 vide miegam ir tum\u0161a un klusa.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Nodro\u0161ini piem\u0113rotu gu\u013camistabas temperat\u016bru. Da\u017e\u0101dos p\u0113t\u012bjumos pier\u0101d\u012bts, ka ide\u0101l\u0101 telpas temperat\u016bra ir 18,3 gr\u0101di p\u0113c Celsija, savuk\u0101rt piem\u0113rot\u0101k\u0101 temperat\u016bra liel\u0101kajai da\u013cai cilv\u0113ku ir 19,4 gr\u0101di p\u0113c Celsija.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Glab\u0101 viedier\u012bces \u0101rpus gu\u013camistabas \u2013 mobilie t\u0101lru\u0146i, datori un plan\u0161etdatori, k\u0101 ar\u012b televizori izstaro zilo gaismu, kas var trauc\u0113t miegam. Piesardz\u012bbas nol\u016bk\u0101 30 min\u016btes pirms gul\u0113\u0161anas centies nelietot \u0161\u012bs ier\u012bces.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pirms gul\u0113\u0161anas izvairies no kofe\u012bna un alkohola lieto\u0161anas, jo tas var izrais\u012bt miega trauc\u0113jumus.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Att\u012bsti vesel\u012bgus ieradumus, k\u0101 sportiskas aktivit\u0101tes un vesel\u012bgs uzturs, kas man\u0101mi uzlabo miega kvalit\u0101ti.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Ja rodas probl\u0113mas, nebaidies konsult\u0113ties ar \u0101rstu!<\/span><\/li>\n<\/ul>\n<p><b>Izvairies no alkohola un citu psihotropo vielu lieto\u0161anas<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Alkohola un citu psihotropu vielu lieto\u0161ana viennoz\u012bm\u012bgi rada dro\u0161\u012bbas apdraud\u0113jumu gan Tev, gan Taviem pasa\u017eieriem, gan citiem ce\u013cu satiksmes dal\u012bbniekiem. J\u0101\u0146em v\u0113r\u0101, ka pat \u0161\u0137ietami niec\u012bgs alkohola daudzums pie st\u016bres var izrais\u012bt pamat\u012bgu miegain\u012bbu, t\u0101d\u0113\u013c no t\u0101 vajadz\u0113tu attur\u0113ties piln\u012bb\u0101.\u00a0\u00a0\u00a0\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Tas pats attiecas uz recep\u0161u un bezrecep\u0161u z\u0101l\u0113m, jo \u012bpa\u0161i pret-aler\u0123ijas tablet\u0113m, kam miegain\u012bbas saj\u016bta ir viens no galvenajiem blakusefektiem. Ja pirms brauk\u0161anas n\u0101kas lietot z\u0101les, izlasi \u0161o z\u0101\u013cu lieto\u0161anas instrukciju \u2013 ja t\u0101m ir miegain\u012bbas blakusefekts, izvairies no brauk\u0161anas, piem\u0113ram, apdom\u0101 sabiedrisk\u0101 transporta izmanto\u0161anu.<\/span><\/p>\n<p><b>Centies izvair\u012bties no braucieniem agros r\u012btos un v\u0113los vakaros<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Centies izvair\u012bties\u00a0no\u00a0<a href=\"https:\/\/www.polisubanka.lv\/blog\/kas-janem-vera-vadot-auto-diennakts-tumsajas-stundas\/\">brauk\u0161anas\u00a0v\u0113los vakaros<\/a>\u00a0vai\u00a0laik\u0101\u00a0no\u00a0plkst. 00:00-06:00, jo statistika liecina, ka ar miegain\u012bbu saist\u012btie negad\u012bjumi visbie\u017e\u0101k notiek tie\u0161i \u0161aj\u0101 laika posm\u0101. Ja\u00a0tom\u0113r nav iesp\u0113jams izvair\u012bties no brauciena, seko l\u012bdzi br\u012bdin\u0101juma sign\u0101liem!<\/span><\/p>\n<p><strong>Ja j\u016bti, ka nogurums pie st\u016bres nemazin\u0101s, nerisk\u0113 &#8211; Tu pats esi atbild\u012bgs par savu dro\u0161\u012bbu!\u00a0<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Miegaina brauk\u0161ana ir liels dro\u0161\u012bbas apdraud\u0113jums, k\u0101 rezult\u0101t\u0101 tiek izrais\u012bta teju puse no visiem ce\u013cu satiksmes negad\u012bjumiem. Lai ar\u012b daudzi autovad\u012bt\u0101ji uzskata, ka miegain\u012bba neietekm\u0113 vi\u0146u vad\u012b\u0161anas sp\u0113jas, tas ir k\u013c\u016bdains uzskats, jo daudzos gad\u012bjumos autovad\u012bt\u0101js pat nepamana, ka iemidzis. R\u016bp\u0113joties par j\u016bsu dro\u0161\u012bbu, esam apkopoju\u0161i ieteikumus, k\u0101 c\u012bn\u012bties ar miegain\u012bbu pie st\u016bres!<\/p>\n","protected":false},"author":2,"featured_media":964,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-963","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-drosiba-uz-cela"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Miegain\u012bba pie st\u016bres \u2013 K\u0101 ar to c\u012bn\u012bties? | Polisubanka.lv blogs<\/title>\n<meta name=\"description\" content=\"Miegaina brauk\u0161ana ir liels dro\u0161\u012bbas apdraud\u0113jums, k\u0101 rezult\u0101t\u0101 tiek izrais\u012bta teju puse no visiem ce\u013cu satiksmes negad\u012bjumiem. 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