{"id":122721,"date":"2015-02-16T21:02:44","date_gmt":"2015-02-16T20:02:44","guid":{"rendered":"https:\/\/sandzakpress.net\/arhiva\/?p=122721"},"modified":"2015-02-16T21:02:44","modified_gmt":"2015-02-16T20:02:44","slug":"nesanica-izaziva-depresiju-a-gadgeti-ukradu-sat-sna-na-dan","status":"publish","type":"post","link":"https:\/\/sandzakpress.net\/arhiva\/nesanica-izaziva-depresiju-a-gadgeti-ukradu-sat-sna-na-dan\/","title":{"rendered":"Nesanica izaziva depresiju, a gadgeti ukradu sat sna na dan"},"content":{"rendered":"

\"Nesanica<\/strong><\/p>\n

Od nesanice patite ako vam treba vi\u0161e od 30 minuta da utonete u san i ako se budite 30 minuta ranije nego ina\u010de, upozorava prim. dr. sc. Pavao Krmpoti\u0107.<\/strong><\/p>\n

Svaki \u010detvrti stanovnik Hrvatske pati od nesanice, a me\u0111u njima je \u010dak 85 posto onih koji se bore s kroni\u010dnim nesanicom.\u00a0Ako dulje ne spavate dovoljno, izgubljeni sati sna se gomilaju te se stvara dug prema spavanju. Pritom slabe pam\u0107enje i sposobnost u\u010denja, ko\u017ea ubrzano stari, opada seksualna \u017eelja, kilogrami se gomilaju, a pove\u0107ava se i rizik od prometnih nesre\u0107a.<\/p>\n

– \u017divimo u tzv. \u201824-satnom dru\u0161tvu\u2019, stalno su nam dostupni sadr\u017eaji na medijima te si svaki dan ukrademo jedan sat spavanja. Tako nastaje dug prema spavanju koji, ako ste zdravi, mo\u017eete nadoknaditi preko vikenda, dok ljudi koji pate od nesanice moraju konstantno imati strogi raspored i higijenu spavanja – obja\u0161njava dr. sc. Pavao Krmpoti\u0107, neurolog i voditelj Centra za poreme\u0107aje spavanja Klinike za psihijatriju Vrap\u010de.<\/p>\n

Od nesanice, nastavlja, \u010de\u0161\u0107e pate ljudi koji rade u smjenama, mladi koji su zbog interneta pomaknuli odlazak na spavanje u rane jutarnje sate, oni koji su pod stresom ili u ve\u0107im \u017eivotnim pote\u0161ko\u0107ama.<\/p>\n

Ipak, ako zbog razmi\u0161ljanja o problemima ili zbog bolesti ponekad ne mo\u017eete zaspati, jo\u0161 niste me\u0111u 26 posto Hrvata koje mu\u010di nesanica.<\/p>\n

– Nesanica se manifestira pote\u0161ko\u0107ama usnivanja, prosnivanja ili sna koji ne odmara i ne oporavlja. Od nesanice patite ako vam treba vi\u0161e od 30 minuta da biste utonuli u san, kao i ako imate pote\u0161ko\u0107e odr\u017eavanja spavanja te se budite tri ili vi\u0161e puta tijekom no\u0107i. Simptom nesanice je i prerano jutarnje bu\u0111enje, primjerice ako se budite 30 ili vi\u0161e minuta ranije nego obi\u010dno – poja\u0161njava prim. Krmpoti\u0107.<\/p>\n

Posljedice nespavanja se, upozorava, osje\u0107aju ve\u0107 i nakon samo jedne neprospavane no\u0107i, a ako nesanica traje dulje od dva mjeseca, velike su \u0161anse da prije\u0111e u kroni\u010dno stanje.<\/p>\n

Sklonost ozljedama na radu i prometnim nesre\u0107ama, pote\u0161ko\u0107e s u\u010denjem, bolesti srca, visok krvni tlak, dijabetes, depresija, gubitak seksualne \u017eelje, be\u017eivotna ko\u017ea bez sjaja, smanjena sposobnost prosu\u0111ivanja i gomilanje kilograma…, samo su neke od posljedica nesanice. Nenaspavanost usporava vrijeme reakcije, stoga sjednete li za upravlja\u010d automobila pospani, budite svjesni da \u010dinite istu pogre\u0161ku kao da vozite pod utjecajem alkohola. Primjerice, ako u komadu ne spavate 24 sata, reakcije \u0107e vam biti usporene kao da u krvi imate 0,9 promila alkohola. Stoga ne \u010dudi podatak da je gotovo svaka tre\u0107a prometna nezgoda u Hrvatskoj nastala zbog umora ili pospanosti voza\u010da, a \u010dak 87 posto takvih nesre\u0107a zavr\u0161ava tragi\u010dno.<\/p>\n

Nedovoljno spavanja i lo\u0161a kvaliteta sna pove\u0107avaju i rizik od nezgoda i ozljeda na poslu. Radnici koji su se \u017ealili na pospanost imali su znatno vi\u0161e ponovljenih ozljeda na radu, pokazalo je ameri\u010dko istra\u017eivanje. Spavanje ima i vrlo va\u017enu ulogu u razmi\u0161ljanju i u\u010denju, pa nekvalitetno spavanje tijelu ne omogu\u0107uje oporavak. Pritom je onemogu\u0107en odmor neuronima, a to se negativno odra\u017eava na pa\u017enju, budnost, koncentraciju, razmi\u0161ljanje i rje\u0161avanja problema, a sve to ote\u017eava u\u010denje. Tijekom no\u0107i ciklusi spavanja imaju i va\u017enu ulogu u u\u010dvr\u0161\u0107ivanju sje\u0107anja, stoga se, ako se ne naspavate dovoljno, ne\u0107ete mo\u0107i sjetiti \u0161to ste u\u010dili tijekom dana.<\/p>\n

– Prema procjenama stru\u010dnjaka, \u010dak 90 posto ljudi koji pate od nesanice istodobno ima i neke druge zdravstvene tegobe. Uglavnom je rije\u010d o gastrointestinalnim problemima, glavoboljama i dijabetesu – tvrdi dr. Krmpoti\u0107. No premalo sna mo\u017ee izazvati ozbiljne zdravstvene probleme te pove\u0107ati rizik od visokog krvnog tlaka, sr\u010danih bolesti, sr\u010danog i mo\u017edanog udara, nepravilnog rada ili zatajenja srca.<\/p>\n

Kako biste izbjegli neugodne nuspojave manjka okrepljuju\u0107eg sna, dr. Krmpoti\u0107 savjetuje – idite spavati i ustajte uvijek u isto vrijeme. Nakon podneva izbjegavajte kavu, zeleni i crni \u010daj te kola napitke i ne vje\u017ebajte \u0161est sati prije odlaska na spavanje. Iselite TV iz spava\u0107e sobe, ne rje\u0161avajte ozbiljne probleme prije spavanja i ne \u010ditajte u krevetu. Prije spavanja je dobro popiti \u0161alicu mlijeka ili pojesti mali mlije\u010dni obrok. Ako se problemi sa spavanjem pojave, u prva ih dva tjedna mo\u017eete poku\u0161ati ubla\u017eiti nekim biljnim preparatom, no ako smetnje potraju, obratite se lije\u010dniku.<\/p>\n

Nesanica je ubojica libida<\/h3>\n

I mu\u0161karci i \u017eene kojima manjka sna te su zbog toga napeti i nemaju energije, imaju zamjetno manje interesa za seks, tvrde stru\u010dnjaci. Kod mu\u0161karaca koji pate od apneje tijekom spavanja krivac za pad libida je i niska razina testosterona, pokazala je studija objavljena u ameri\u010dkom \u010dasopisu Journal of Clinical Endocrinology & Metabolism.<\/p>\n

Za\u010darani krug pospanosti<\/h3>\n

Nesanica je nekad prvi simptom depresije koji se javlja kad drugi znakovi jo\u0161 i nisu prisutni, ka\u017ee dr. Krmpoti\u0107. Ljudi koji pate od tjeskobe i depresije no\u0107u spavaju manje od \u0161est sati, a to potvr\u0111uje da nesanica i depresija jedna drugu hrane, jer manjak sna pogor\u0161ava simptome depresije, a depresija ote\u017eava uspavljivanje.<\/p>\n

Ko\u017ea gubi sjaj, tamni i stari<\/h3>\n

Uz kroni\u010dni manjak sna ko\u017ea gubi sjaj, pojavljuju se sitne bore i tamni podo\u010dnjaci. To je zato \u0161to tijelo proizvodi vi\u0161e kortizola koji razgra\u0111uje kolagen, protein koji ko\u017ei daje meko\u0107u. Uz nedovoljno sna, tijelo osloba\u0111a premalo hormona rasta koji u mladih poti\u010de rast i razvoj, a u odraslih poma\u017ee pove\u0107ati gusto\u0107u ko\u017ee i oja\u010dati kosti.<\/p>\n

Mozak ne prima signal da je sit<\/h3>\n

Ljudi koji no\u0107u spavaju manje od \u0161est sati imaju 30 posto ve\u0107i rizik od pretilosti od onih koji spavaju devet sati. Studije usmjerene na vezu izme\u0111u sna i peptida koji reguliraju apetit pokazale su da je kra\u0107e spavanje povezano s pove\u0107anjem razine grelina, hormona koji stimulira glad, te sni\u017eavanjem leptina koji mozgu \u0161alje signal da smo siti.<\/p>\n

prim. dr. sc. Pavao Krmpoti\u0107<\/b><\/p>\n

Koja je prava doza spavanja<\/h3>\n

Odrasla osoba treba 7-8 sati sna. Izuzetak su tzv. habitualni kratkospava\u010di kojima je, da se odmore, dovoljno tri sata spavanja te dugospava\u010di kojima treba 10-12 sati sna, no oni \u010dine samo nekoliko postotaka stanovni\u0161tva, ka\u017ee dr. Pavao Krmpoti\u0107.<\/p>\n

Nove preporuke stru\u010dnjaka ameri\u010dke Nacionalne zaklade za spavanje<\/h3>\n
    \n
  • Novoro\u0111en\u010dad (0-3 mjeseca): 14-17 sati (prije je bilo 12-18)<\/li>\n
  • Djeca (4-11 mjeseci): 12-15 sati (prije je bilo 14-15)<\/li>\n
  • Mala djeca (1-2 godina): 11-14 sati (prije je bilo 12-14)<\/li>\n
  • Pred\u0161kolska djeca (3-5): 10-13 sati (prije je bilo 11-13)<\/li>\n
  • Djeca \u0161kolske dobi (6-13): 9-11 sati (prije je bilo 10-11)<\/li>\n
  • Tinejd\u017eeri (14-17): 8-10 sati (prije je to bilo 8,5-9,5)<\/li>\n
  • Mla\u0111i odrasli (18-25): 7-9 sati (New Age kategorija)<\/li>\n
  • Odrasli (26-64): 7-9 sati<\/li>\n
  • Starije osobe (65+): 7-8 sati (New Age kategorija)<\/li>\n<\/ul>\n

    Izvor: 24sata.hr<\/strong><\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Od nesanice patite ako vam treba vi\u0161e od 30 minuta da utonete u san i ako se budite 30 minuta ranije nego ina\u010de, upozorava prim. dr. sc. Pavao Krmpoti\u0107. Svaki \u010detvrti stanovnik Hrvatske pati od nesanice, a me\u0111u njima je \u010dak 85 posto onih koji se bore s kroni\u010dnim nesanicom.\u00a0Ako dulje ne spavate dovoljno, izgubljeni […]<\/p>\n","protected":false},"author":125,"featured_media":122722,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[813],"tags":[],"class_list":{"0":"post-122721","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zdravlje"},"yoast_head":"\nNesanica izaziva depresiju, a gadgeti ukradu sat sna na dan<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sandzakpress.net\/arhiva\/nesanica-izaziva-depresiju-a-gadgeti-ukradu-sat-sna-na-dan\/\" \/>\n<meta property=\"og:locale\" content=\"bs_BA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nesanica izaziva depresiju, a gadgeti ukradu sat sna na dan\" \/>\n<meta property=\"og:description\" content=\"Od nesanice patite ako vam treba vi\u0161e od 30 minuta da utonete u san i ako se budite 30 minuta ranije nego ina\u010de, upozorava prim. dr. sc. Pavao Krmpoti\u0107. Svaki \u010detvrti stanovnik Hrvatske pati od nesanice, a me\u0111u njima je \u010dak 85 posto onih koji se bore s kroni\u010dnim nesanicom.\u00a0Ako dulje ne spavate dovoljno, izgubljeni […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sandzakpress.net\/arhiva\/nesanica-izaziva-depresiju-a-gadgeti-ukradu-sat-sna-na-dan\/\" \/>\n<meta property=\"og:site_name\" content=\"Sand\u017eak PRESS\" \/>\n<meta property=\"article:published_time\" content=\"2015-02-16T20:02:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sandzakpress.net\/arhiva\/wp-content\/uploads\/2015\/02\/nesanica-izaziva-depresiju-a-gadgeti-ukradu-sat-sna-na-dan-504x335-20150205-20150206125949-6951e470613c13df2653a17494e42952.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"504\" \/>\n\t<meta property=\"og:image:height\" content=\"335\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Korektor\" \/>\n<meta name=\"twitter:card\" 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