{"id":1290,"date":"2022-10-18T13:02:53","date_gmt":"2022-10-18T13:02:53","guid":{"rendered":"https:\/\/cilantro.ro\/blog\/?p=1290"},"modified":"2025-10-01T07:21:58","modified_gmt":"2025-10-01T07:21:58","slug":"durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun","status":"publish","type":"post","link":"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/","title":{"rendered":"Durata \u0219i calitatea somnului prezint\u0103 o influen\u021b\u0103 major\u0103 asupra metabolismului t\u0103u. Descoper\u0103 c\u0103ile prin care po\u021bi avea un somn mai bun!"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-Descopera-toate-secretele-si-caile-prin-care-poti-avea-un-somn-mai-bun-1-1024x683.jpg\" alt=\"Durata si calitatea somnului. Secrete pentru a avea un somn mai bun.\n\" class=\"wp-image-1291\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-Descopera-toate-secretele-si-caile-prin-care-poti-avea-un-somn-mai-bun-1-1024x683.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-Descopera-toate-secretele-si-caile-prin-care-poti-avea-un-somn-mai-bun-1-300x200.jpg 300w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-Descopera-toate-secretele-si-caile-prin-care-poti-avea-un-somn-mai-bun-1-768x512.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-Descopera-toate-secretele-si-caile-prin-care-poti-avea-un-somn-mai-bun-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Somnul calitativ are o influen\u021b\u0103 crucial\u0103 asupra s\u0103n\u0103t\u0103\u021bii \u0219i performan\u021bei mentale, men\u021bine starea de bine \u0219i prezint\u0103 un rol esen\u021bial \u00een stabilizarea st\u0103rilor de dispozi\u021bie. Privarea de somn, pe de alt\u0103 parte, determin\u0103 \u00een timp cre\u0219terea riscului de a dezvolta afec\u021biuni cardiovasculare, obezitate sau demen\u021b\u0103. Contrar percep\u0163iei des \u00eentalnite c\u0103 somnul ar fi doar o perioad\u0103 de \u201crepaus\u201d, atunci c\u00e2nd dormim au loc multiple procese restauratoare, eliminarea toxinelor \u0219i multe alte ac\u0163iuni de importan\u0163\u0103 cardinal\u0103 pentru buna func\u021bionare a organismului.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">O cercetare din 2021 a universitatii Tohoku din Japonia a ar\u0103tat leg\u0103tura direct\u0103 dintre afectarea arhitecturii somnului \u015fi instalarea bolilor Alzheimer \u015fi Parkinson. Concret, o persoan\u0103 cu perturb\u0103ri cronice ale calit\u0103\u0163ii somnului prezint\u0103 un risc de 1,5 ori mai mare s\u0103 dezvolte boala Alzheimer. Concluzia cercetarii a fost c\u0103 sc\u0103derea calit\u0103\u0163ii somnului ar func\u0163iona ca \u015fi biomarker pentru cele dou\u0103 patologii mai sus mentionate. Aceasta se traduce prin faptul c\u0103 semnalarea \u015fi investigarea perturb\u0103rii somnului sunt foarte importante pentru c\u0103 pot conduce la diagnosticarea precoce a patologiilor neurodegenerative de tip Alzheimer \u015fi Parkinson.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nu \u00een ultimul r\u00e2nd, somnul este un modulator al func\u0163iei endocrine \u015fi al metabolismului glucozei, sc\u0103derea calitatii somnului duc\u00e2nd la:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>reducerea toleran\u0163ei la glucoz\u0103<\/li><li>diminuarea sensibilit\u0103\u0163ii la insulin\u0103<\/li><li>cre\u015fterea concentra\u0163iei de cortizol seara<\/li><li>nivel ridicat al grelinei \u015fi sc\u0103zut al leptinei, cu cre\u015fterea consecutiv\u0103 a apetitului.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">De altfel, studiile epidemiologice au ar\u0103tat leg\u0103tura direct\u0103 dintre perturbarea calit\u0103\u0163ii \u015fi duratei somnului pe de o parte \u015fi cre\u015fterea riscului de obezitate pe de alt\u0103 parte.<\/p>\n\n\n\n<!--more-->\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/#Calitatea_somnului_%E2%80%93_ce_este_si_care_sunt_principalii_factori_care_o_afecteaza\" >Calitatea somnului &#8211; ce este \u0219i care sunt principalii factori care o afecteaz\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/#Legatura_dintre_calitatea_somnului_si_metabolism\" >Leg\u0103tura dintre calitatea somnului \u015fi metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/#Cum_arata_arhitectura_somnului\" >Cum arat\u0103 arhitectura somnului?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/#Construirea_obiceiurilor_sanatoase_pentru_un_somn_mai_bun\" >Construirea obiceiurilor s\u0103n\u0103toase pentru un somn mai bun<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Calitatea_somnului_%E2%80%93_ce_este_si_care_sunt_principalii_factori_care_o_afecteaza\"><\/span>Calitatea somnului &#8211; ce este \u0219i care sunt principalii factori care o afecteaz\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Ce-presupune-calitatea-somnului-si-care-sunt-principalii-factori-care-o-afecteaza-1-1024x683.jpg\" alt=\"Calitatea semnului - ce este si care sunt factorii care o influenteaza.\" class=\"wp-image-1295\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Ce-presupune-calitatea-somnului-si-care-sunt-principalii-factori-care-o-afecteaza-1-1024x683.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Ce-presupune-calitatea-somnului-si-care-sunt-principalii-factori-care-o-afecteaza-1-300x200.jpg 300w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Ce-presupune-calitatea-somnului-si-care-sunt-principalii-factori-care-o-afecteaza-1-768x512.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Ce-presupune-calitatea-somnului-si-care-sunt-principalii-factori-care-o-afecteaza-1.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Somnul de calitate se manifest\u0103 prin durat\u0103, eficien\u021b\u0103 si laten\u021b\u0103. Toate atributele acestuia se afl\u0103 \u00eentr-o str\u00e2ns\u0103 conexiune cu:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><em>determinan\u0163i fiziologici<\/em> &#8211; v\u00e2rsta, indicele de mas\u0103 corporal\u0103, ritmul circadian<\/li><li><em>factori psihologici<\/em> &#8211; stresul, depresia sau anxietatea<\/li><li><em>factori de mediu<\/em> &#8211; temperatura camerei, folosirea device-urilor cu lumin\u0103 albastr\u0103, etc.<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Un somn de o calitate redus\u0103 are ca \u015fi consecin\u0163e iritabilitatea, afectarea randamentului activit\u0103\u0163ilor zilnice, oboseala accentuat\u0103, cre\u015fterea aportului energetic (i.e.:dens caloric \u015fi s\u0103rac nutritiv) \u015fi a consumului de cafein\u0103 \u015fi alcool. Somnul influen\u0163eaz\u0103 direct senza\u021bia de sa\u021bietate sau de foame \u015fi reciproc, alimenta\u021bia \u00ee\u0219i pune amprenta asupra calit\u0103\u021bii somnului. Astfel, plec\u00e2nd de la contextul bioindividual al clientului\/pacientului, explorarea leg\u0103turii dintre somn \u0219i metabolism \u00een cadrul \u015fedin\u0163elor de <a href=\"https:\/\/cilantro.ro\/\">consiliere nutri\u021bional\u0103<\/a> poate fi unul dintre pilonii strategici de \u00eembun\u0103t\u0103\u0163ire a stilului de via\u0163\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Deseori un somn de calitate cu o durat\u0103 de aproximativ 7-8 ore (i.e.:conform recomand\u0103rii <strong>American Academy of Sleep Medicine<\/strong>) este greu de atins pe fondul instal\u0103rii unor afec\u0163iuni cronice sau acute. Afec\u0163iunile care interfer\u0103 cu somnul sunt apneea, insomnia, sindromul picioarelor nelini\u015ftite \u015fi predispozi\u0163ia genetic\u0103 (i.e.: studiile au demonstrat c\u0103 acelea\u015fi gene care determin\u0103 insomnia sunt asociate cu adipozitate crescut\u0103, depresie \u015fi boli cardiovasculare).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Insomnia<\/strong> se remarc\u0103 prin dificultatea de a adormi \u0219i de a men\u021bine somnul. C\u00e2nd insomnia dureaz\u0103 perioade scurte de timp (i.e.:de regul\u0103 mai pu\u0163in de 3 luni) e rezultatul unor evenimente traumatice ( divor\u0163, moartea unei persoane apropiate, pierderea locului de munc\u0103, etc) iar insomnia care se \u00eentinde pe perioade mai lungi este determinat\u0103 de anxietate, o igien\u0103 proast\u0103 a somnului, lucrul \u00een ture, boli cronice sau medica\u0163ie cu efect stimulator. Tratamentul insomniei se bazeaz\u0103 pe terapii comportamentale \u015fi \u00een unele cazuri se administeaz\u0103 terapie medicamentoas\u0103.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sindromul picioarelor nelini\u015ftite sau boala Willis-Ekbom<\/strong> se manifest\u0103 prin disconfort la nivelul membrelor inferioare, disconfort ce produce mi\u015fcarea necontrolat\u0103 a picioarelor \u00een timpul nop\u0163ii, determin\u00e2nd trezirea. Cauza acestei afec\u0163iuni poate fi un nivel inadecvat de dopamin\u0103 sau un nivel sc\u0103zut de fier.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sindromul de apnee obstructiv\u0103<\/strong> \u00een somn apare atunci c\u00e2nd c\u0103ile aeriene se blocheaz\u0103 pe parcursul somnului, fluxul de aer fiind redus sau oprit pentru c\u00e2teva momente, ceea ce produce consecutiv trezirea. Aceast\u0103 afec\u0163iune poate fi destul de periculoas\u0103, iar netratarea ei poate favoriza apari\u021bia altor probleme de s\u0103n\u0103tate (i.e.:stress asupra aparatului cardiovascular, creier, etc). Tratamentul include folosirea dispozitivelor de tip CPAP, a dispozitivelor medicale stomatologice care modific\u0103 pozi\u0163ia mandibulei \u015fi sc\u0103derea ponderal\u0103 (i.e.:70% dintre pacien\u0163ii diagnosticati cu apnee obstructiv\u0103 sunt obezi). \u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dac\u0103 exist\u0103 suspiciuni \u00een privin\u021ba acestor tulbur\u0103ri sau un somn odihnitor nu poate fi ob\u021binut prin stabilirea unei rutine de somn s\u0103n\u0103toase, este foarte important\u0103 programarea la medic, \u00eentocmirea unui jurnal de somn pentru a identifica un posibil tipar \u0219i eventuala realizare a investiga\u0163iilor specifice.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Legatura_dintre_calitatea_somnului_si_metabolism\"><\/span>Leg\u0103tura dintre calitatea somnului \u015fi metabolism<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Calitatea-somnului-favorizeaza-buna-functionare-a-metabolismului-si-este-un-prim-aliat-in-procesul-de-slabire-1024x683.jpg\" alt=\"Calitatea somnului influeznteaza buna functionare a metabolismului\" class=\"wp-image-1298\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Calitatea-somnului-favorizeaza-buna-functionare-a-metabolismului-si-este-un-prim-aliat-in-procesul-de-slabire-1024x683.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Calitatea-somnului-favorizeaza-buna-functionare-a-metabolismului-si-este-un-prim-aliat-in-procesul-de-slabire-300x200.jpg 300w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Calitatea-somnului-favorizeaza-buna-functionare-a-metabolismului-si-este-un-prim-aliat-in-procesul-de-slabire-768x512.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Calitatea-somnului-favorizeaza-buna-functionare-a-metabolismului-si-este-un-prim-aliat-in-procesul-de-slabire.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Privarea de somn este unul dintre principalii factori care determin\u0103 cre\u0219terea \u00een greutate, amprent\u00e2nd negativ procesul de sl\u0103bire. \u00cen consilierea prin <a href=\"https:\/\/cilantro.ro\/nutritie-integrativa.php\">nutri\u021bia integrativ\u0103<\/a> se abordeaz\u0103 \u015fi educa\u0163ia pentru construirea unui somn corespunz\u0103tor, ca parte din proiectarea unui stil de via\u0163\u0103 optim.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Studiile clinice care au inclus adul\u0163i cu grade diferite de restric\u0163ie de somn au demonstrat o cre\u015ftere a senza\u0163iei de foame \u015fi a aportului caloric atunci c\u00e2nd participan\u0163ii la studii au avut acces liber la alimente. \u00cen acelasi timp, s-au mai observat si preferin\u0163ele pentru ora t\u00e2rzie de servire a ultimei mese a zilei (i.e.: bogat\u0103 \u00een carbohidra\u0163i \u015fi gr\u0103simi, ceea ce explic\u0103 \u015fi cre\u015fterea ponderal\u0103 a subiec\u0163ilor) \u015fi ora t\u00e2rzie de culcare.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Un somn scurt \u0219i neodihnitor este asociat cu o senza\u021bie sporit\u0103 \u0219i constant\u0103 de foame, sa\u021bietatea fiind atins\u0103 mult mai greu. Un somn insuficient calitativ sau cantitativ cre\u0219te nivelul grelinei, hormonul care activeaz\u0103 senza\u021bia de foame. \u00cen acelasi timp, lipsa unui somn adecvat scade nivelul de leptin\u0103, hormonul responsabil pentru senza\u021bia de sa\u021bietate, a\u0219adar nu doar<a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/07\/11\/motivatia-ta-pentru-slabit-ce-este-de-ce-e-atat-de-importanta-si-cum-o-obtii\/\"> importan\u021ba motiva\u021biei pentru sl\u0103bit<\/a> \u00ee\u0219i spune cuv\u00e2ntul \u00een procesul de adaptare a greut\u0103\u021bii corporale, ci \u0219i motiva\u021bia de a dob\u00e2ndi un somn calitativ \u0219i odihnitor.\u00a0Leptina este un hormon asociat senza\u0163iei de satisfac\u0163ie iar mecanismul ei de ac\u0163iune este simplu: atunci c\u00e2nd bolul alimentar p\u0103trunde \u00een stomac, leptina este eliberat\u0103 din celulele adipoase \u015fi migreaz\u0103 c\u0103tre creier, unde semnalizeaz\u0103 oprirea aportului alimentar prin declan\u015farea senza\u0163iei de sa\u0163ietate. Acesta este motivul pentru care \u00een cadrul procesului de educa\u0163ie nutri\u0163ional\u0103 \u0163i se recomand\u0103 un model de alimenta\u0163ie mindful, \u00een care masa ar trebui s\u0103 dureze cel putin 20 minute, a\u015fa \u00eenc\u00e2t semnalul de sa\u0163ietate s\u0103 fie integrat central. Persoanele obeze au niveluri foarte ridicate de leptin\u0103 (i.e.:propor\u0163ionale cu masa de \u0163esut adipos) dar paradoxal senza\u0163ia de sa\u0163ietate se instaleaz\u0103 \u00eent\u00e2rziat din cauza fenomenului cunoscut sub numele de \u201crezisten\u0163\u0103 la leptin\u0103\u201d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Privarea cronic\u0103 de somn poate cre\u0219te dramatic riscul de a dezvolta diabet de tip 2. Un somn care nu atinge nici m\u0103car pragul de 5 ore cre\u0219te drastic riscul de a dezvolta diabetul, cu p\u00e2n\u0103 la 48%. \u00cen plus, un somn scurt pe o perioad\u0103 \u00eendelungat\u0103 de timp scade nivelul de insulin\u0103, iar \u00een cazul pacien\u021bilor diagnostica\u021bi deja cu diabet, cre\u0219te rezisten\u021ba la insulin\u0103 cu multiple consecin\u021be negative asupra s\u0103n\u0103t\u0103\u0163ii metabolice.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_arata_arhitectura_somnului\"><\/span>Cum arat\u0103 arhitectura somnului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pe durata somnului, corpul nostru parcurge mai multe etape:<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>3 etape non REM<ul><li>N1 &#8211; dureaz\u0103 1-5 minute \u015fi cuprinde tranzi\u0163ia de la starea de veghe la cea de somn<\/li><li>N2 (somn \u201clight\u201d) &#8211; se desfa\u015foar\u0103 pe parcursul a 10-60 minute \u015fi include \u00eencetinirea activit\u0103\u0163ii cerebrale \u015fi sc\u0103derea temperaturii corpului<\/li><li>N3 (somn profund sau\u201cdeep sleep\u201d) \u2013 dureaz\u0103 20-40 minute, perioad\u0103 \u00een care mu\u015fchii se relaxeaz\u0103 \u015fi mai mult iar bataile inimii \u015fi respira\u0163ia sunt \u00eencetinite. Pe parcursul somnului profund sunt procesate evenimentele zilei \u015fi ulterior stocate \u00een memorie. O durat\u0103 prea scurt\u0103 a somnului profund determin\u0103 somnolen\u0163\u0103 la trezire \u015fi oboseal\u0103 pe tot parcursul zilei, chiar dac\u0103 durata total\u0103 a somnului a fost de 7-8 ore.<\/li><\/ul><\/li><li>O etapa REM<ul><li>Dureaz\u0103 \u00eentre 10-60 minute \u015fi este esen\u0163ial\u0103 pentru creier pentru c\u0103 gestioneaz\u0103 func\u0163ii cheie cum ar fi memoria \u015fi \u00eenv\u0103\u0163area \u015fi se desf\u0103\u015foar\u0103 \u00een a doua parte a nop\u0163ii.<\/li><\/ul><\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Toate cele 4 etape de mai sus se repet\u0103 \u00een cadrul a 4-6 cicluri de-a lungul nop\u0163ii, durata fiec\u0103rui ciclu fiind \u00eentre 70-120 minute. Dac\u0103 e\u015fti curioas\u0103\/curios s\u0103 \u00ee\u0163i analizezi arhitectura somnului, tehnologia vine \u00een ajutor cu hipnograme \u201cla purtator\u201d dac\u0103 optezi pentru achizi\u0163ia ceasurilor smart sau a diverselor wearables ( br\u0103\u0163\u0103ri smart, Oura ring, etc).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Din p\u0103cate, privarea de somn nu este este o problem\u0103 izolat\u0103, ci un fenomen de amploare \u00een prezent, o consecin\u021b\u0103 a vie\u021bii moderne. Cum timpul liber devine din ce \u00een ce mai limitat, iar orele serii seteaz\u0103 un interval de relaxare, am\u00e2narea somnului devine o m\u0103sur\u0103 fireasc\u0103 pentru a dob\u00e2ndi mai mult timp liber. Sacrificarea orelor de somn impacteaz\u0103 negativ felul \u00een care ne hr\u0103nim \u0219i nu numai. Somnul are un rol esen\u021bial \u00een men\u021binerea cortizolului, estrogenului, progesteronului sau hormonilor tiroidieni \u00een parametri optimi, iar privarea de somn conduce \u00een final la dezechilibre hormonale. Pe de alt\u0103 parte \u0219i aportul alimentar are un rol important \u00een sincronizarea ceasului circadian, \u00een sensul \u00een care dereglarea timingului meselor poate conduce la perturbarea ceasurilor biologice \u0219i prelungirea st\u0103rii de veghe.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cine \u201cgestioneaz\u0103\u201d ciclurile de somn?<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><em>GABA<\/em> \u2013 neurotransmi\u0163\u0103tor responsabil de sc\u0103derea activit\u0103\u0163ii neuronale, facilit\u00e2nd instalarea somnului<\/li><li><em>Adenozina<\/em> \u2013 neurotransmi\u0163\u0103tor care se acumuleaz\u0103 pe parcursul zilei la nivel cerebral \u015fi seara determin\u0103 starea de somnolen\u0163\u0103.<\/li><li><em>Melatonina<\/em> \u2013 hormon eliberat de creier atunci c\u00e2nd e intuneric<\/li><li><em>Serotonina<\/em> \u2013 eliberat\u0103 de creier \u00een timpul zilei, dar folosit\u0103 noaptea pentru sinteza melatoninei<\/li><li>Hormonii care impiedic\u0103 instalarea somnului sunt <em>norepinefrina, epinefrina(adrenalina), histamina <\/em>si<em> cortizolul<\/em>, care sunt secreta\u0163i \u00een condi\u0163ii de stress, determin\u00e2nd men\u0163inerea st\u0103rii de veghe.<\/li><\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Construirea_obiceiurilor_sanatoase_pentru_un_somn_mai_bun\"><\/span>Construirea obiceiurilor s\u0103n\u0103toase pentru un somn mai bun<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Un somn odihnitor exercit\u0103 o influen\u021b\u0103 major\u0103 asupra func\u021biilor creierului \u0219i cre\u0219te semnificativ performan\u021ba mental\u0103. Somnul joac\u0103 un rol foarte important \u00een buna func\u0163ionare a creierului si corpului, iar cogni\u021bia, performan\u021ba, rezolvarea problemelor, memoria, concentrarea \u0219i productivitatea sunt dictate de calitatea acestuia. Dac\u0103 te confrun\u0163i cu probleme moderate de somn (\u015fi medicul a exclus eventuale patologii care pot genera afect\u0103ri ale somnului) \u0219i \u00ee\u0163i propui atingerea unui somn calitativ, obiectivul t\u0103u poate fi atins prin parcurgerea etapelor de mai jos:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Stabilirea rutinei de somn<\/li><li>\u00cen cazul \u00een care nu po\u0163i adormi, ridic\u0103-te din pat \u015fi \u00eencepe o activitate relaxant\u0103 (i.e.: citit, etc) p\u00e2n\u0103 c\u00e2nd se instaleaz\u0103 somnolen\u0163a \u015fi te po\u0163i \u00eentoarce \u00een pat!<\/li><li>Organizarea unui spa\u021biu confortabil \u015fi linistit;<\/li><li>Integrarea unor tehnici de relaxare \u00een rutina de sear\u0103 (i.e.: medita\u0163ie, respira\u0163ie \u201c4-7-8\u201d, posturi yoga relaxante sau muzic\u0103 etc);<\/li><li>Limitarea timpului petrecut \u00een fa\u021ba ecranelor cu cel pu\u0163in o or\u0103 \u00eenainte de culcare;<\/li><li>Asigurarea unei temperaturi optime;<\/li><li>Acoperirea ferestrelor \u0219i evitarea expunerii la lumin\u0103;<\/li><li>Evitarea pauzelor de somn mai lungi de 20 de minute de pe timpul zilei. \u201cNap-ul\u201d are o durat\u0103 recomandat\u0103 de 10-20 minute.<\/li><li>Asigurarea unei alimenta\u021bii s\u0103n\u0103toase (nutri\u0163ionistul \u00ee\u0163i poate face recomand\u0103ri la nivel de macro- \u015fi micronutrien\u0163i targeta\u0163i specific pentru masa de sear\u0103), f\u0103r\u0103 mese pantagruelice \u015fi consum de alcool cu 2-3 ore \u00eenainte de culcare<\/li><li>Introducerea activit\u0103\u021bilor fizice \u00een rutina zilnic\u0103, cu evitarea \u00een acela\u015fi timp a celor viguroase (i.e.: alergat, HIIT, dansuri, etc) cu o or\u0103 \u00eenainte de culcare<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Cum-sa-ai-un-somn-de-calitate-Descopera-remediile-pentru-un-somn-mai-bun-1024x683.jpg\" alt=\"Cum sa ai un somn de calitate. Descopera remediile pentru un somn mai bun.\" class=\"wp-image-1300\" srcset=\"https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Cum-sa-ai-un-somn-de-calitate-Descopera-remediile-pentru-un-somn-mai-bun-1024x683.jpg 1024w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Cum-sa-ai-un-somn-de-calitate-Descopera-remediile-pentru-un-somn-mai-bun-300x200.jpg 300w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Cum-sa-ai-un-somn-de-calitate-Descopera-remediile-pentru-un-somn-mai-bun-768x512.jpg 768w, https:\/\/cilantro.ro\/blog\/wp-content\/uploads\/2022\/10\/Cum-sa-ai-un-somn-de-calitate-Descopera-remediile-pentru-un-somn-mai-bun.jpg 1200w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Stabilirea unui program de somn este un prim pas care ajut\u0103 la redresarea somnului \u0219i la \u00eembun\u0103t\u0103\u021birea calit\u0103\u021bii lui. Pentru a ob\u021bine un somn calitativ este recomandat\u0103 respectarea orelor de culcare \u0219i trezire, at\u00e2t \u00een timpul s\u0103pt\u0103m\u00e2nii, c\u00e2t \u0219i \u00een weekend. \u00cen egal\u0103 m\u0103sur\u0103 este foarte important s\u0103 te asiguri c\u0103 nu ai un stil de via\u021b\u0103 sedentar. Activit\u0103\u021bile fizice au un aport important \u00een asigurarea unui somn de calitate, iar dac\u0103 stilul de via\u021b\u0103 este unul lipsit de mi\u0219care, mersul pe biciclet\u0103, plimb\u0103rile \u0219i introducerea unei sesiuni de exerci\u021bii fizice (i.e.: \u00een timpul zilei, nu seara) ofer\u0103 un ajutor important.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mediul \u00een care dormi prezint\u0103 o influen\u021b\u0103 major\u0103 asupra calit\u0103\u021bii somnului t\u0103u. Pentru a avea parte de somn restaurator, este nevoie de transformarea dormitorului \u00eentr-un spa\u021biu lini\u0219tit, \u00eentunecat, cu o temperatur\u0103 adecvat\u0103. Dac\u0103 exist\u0103 dificult\u0103\u021bi \u00een stabilirea unui program de somn, este important\u0103 evitarea ecranelor care emit lumin\u0103 albastr\u0103 \u0219i \u00eenlocuirea timpului petrecut pe telefon sau laptop cu activit\u0103\u021bi \u0219i tehnici de relaxare precum b\u0103ile, cititul , etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Acestea fiind spuse, durata \u0219i calitatea somnului influen\u021beaz\u0103 toate aspectele vie\u021bii \u0219i prezint\u0103 o influen\u021b\u0103 colosal\u0103 asupra s\u0103n\u0103t\u0103\u021bii. Fie c\u0103 ne raport\u0103m la s\u0103n\u0103tatea unei persoane \u00een termeni generali, la metabolism sau la echilibrul hormonal, toate aceste aspecte pot fi \u00eembun\u0103t\u0103\u021bite semnificativ \u0219i numeroase afec\u021biuni ar putea fi prevenite (sau reversate) prin stabilirea unei rutine de somn care ajut\u0103 la realizarea corespunz\u0103toare a tuturor proceselor reparatoare pentru func\u021bionarea optim\u0103 a organismului.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><em>\u201cIt is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it\u201d<\/em><\/strong><strong><em><br>~ John Steinbeck<\/em><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">R\u0103m\u00e2i curios, s\u0103n\u0103tos \u015fi optimist!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sursa:&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.healthline.com\/nutrition\/sleep-and-weight-loss#TOC_TITLE_HDR_2\">https:\/\/www.healthline.com\/nutrition\/sleep-and-weight-loss#TOC_TITLE_HDR_2<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379\">https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/sleep\/art-20048379<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3632337\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3632337\/<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/sleep\/\">Sleep | The Nutrition Source | Harvard T.H. Chan School of Public Health<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sursa foto: Unsplash<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somnul calitativ are o influen\u021b\u0103 crucial\u0103 asupra s\u0103n\u0103t\u0103\u021bii \u0219i performan\u021bei mentale, men\u021bine starea de bine \u0219i prezint\u0103 un rol esen\u021bial \u00een stabilizarea st\u0103rilor de dispozi\u021bie. Privarea de somn, pe de alt\u0103 parte, determin\u0103 \u00een timp cre\u0219terea riscului de a dezvolta afec\u021biuni cardiovasculare, obezitate sau demen\u021b\u0103. Contrar percep\u0163iei des \u00eentalnite c\u0103 somnul ar fi doar o &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/\" class=\"more-link\">Continu\u0103 lectura<span class=\"screen-reader-text\"> \u201eDurata \u0219i calitatea somnului prezint\u0103 o influen\u021b\u0103 major\u0103 asupra metabolismului t\u0103u. Descoper\u0103 c\u0103ile prin care po\u021bi avea un somn mai bun!\u201d<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":true,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,14,12],"tags":[39,24],"class_list":["post-1290","post","type-post","status-publish","format-standard","hentry","category-imunitate","category-longevitate-si-wellbeing","category-sanatate-si-echilibru","tag-insomnie","tag-stil-de-viata-sanatos","entry"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Somnul calitativ are o influen\u021b\u0103 crucial\u0103 asupra s\u0103n\u0103t\u0103\u021bii \u0219i performan\u021bei mentale, men\u021bine starea de bine \u0219i prezint\u0103 un rol esen\u021bial \u00een stabilizarea st\u0103rilor de dispozi\u021bie. Privarea de somn, pe de alt\u0103 parte, determin\u0103 \u00een timp cre\u0219terea riscului de a dezvolta afec\u021biuni cardiovasculare, obezitate sau demen\u021b\u0103. 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Contrar percep\u0163iei des \u00eentalnite c\u0103 somnul ar fi doar o"},"aioseo_meta_data":{"post_id":"1290","title":"#post_title #separator_sa #site_title","description":"#post_excerpt","keywords":[],"keyphrases":{"focus":{"keyphrase":"","score":0,"analysis":{"keyphraseInTitle":{"score":0,"maxScore":9,"error":1}}},"additional":[]},"primary_term":null,"canonical_url":null,"og_title":null,"og_description":null,"og_object_type":"default","og_image_type":"default","og_image_url":null,"og_image_width":null,"og_image_height":null,"og_image_custom_url":null,"og_image_custom_fields":null,"og_video":"","og_custom_url":null,"og_article_section":null,"og_article_tags":[],"twitter_use_og":false,"twitter_card":"default","twitter_image_type":"default","twitter_image_url":null,"twitter_image_custom_url":null,"twitter_image_custom_fields":null,"twitter_title":null,"twitter_description":null,"schema":{"blockGraphs":[],"customGraphs":[],"default":{"data":{"Article":[],"Course":[],"Dataset":[],"FAQPage":[],"Movie":[],"Person":[],"Product":[],"ProductReview":[],"Car":[],"Recipe":[],"Service":[],"SoftwareApplication":[],"WebPage":[]},"graphName":"","isEnabled":true},"graphs":[]},"schema_type":"default","schema_type_options":null,"pillar_content":false,"robots_default":true,"robots_noindex":false,"robots_noarchive":false,"robots_nosnippet":false,"robots_nofollow":false,"robots_noimageindex":false,"robots_noodp":false,"robots_notranslate":false,"robots_max_snippet":"-1","robots_max_videopreview":"-1","robots_max_imagepreview":"large","priority":null,"frequency":"default","local_seo":null,"breadcrumb_settings":null,"limit_modified_date":false,"ai":null,"created":"2022-10-18 11:46:27","updated":"2025-10-01 07:59:21","seo_analyzer_scan_date":null},"aioseo_breadcrumb":"<div class=\"aioseo-breadcrumbs\"><span class=\"aioseo-breadcrumb\">\n\t\t\tCilantro\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/cilantro.ro\/blog\" title=\"Blog\">Blog<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\t<a href=\"https:\/\/cilantro.ro\/blog\/index.php\/category\/imunitate\/\" title=\"Imunitate\">Imunitate<\/a>\n\t\t<\/span><span class=\"aioseo-breadcrumb-separator\">&raquo;<\/span><span class=\"aioseo-breadcrumb\">\n\t\t\tDurata \u0219i calitatea somnului prezint\u0103 o influen\u021b\u0103 major\u0103 asupra metabolismului t\u0103u. 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Descoper\u0103 c\u0103ile prin care po\u021bi avea un somn mai bun!","link":"https:\/\/cilantro.ro\/blog\/index.php\/2022\/10\/18\/durata-si-calitatea-somnului-prezinta-o-influenta-majora-asupra-metabolismului-tau-descopera-caile-prin-care-poti-avea-un-somn-mai-bun\/"}],"_links":{"self":[{"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1290","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/comments?post=1290"}],"version-history":[{"count":47,"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1290\/revisions"}],"predecessor-version":[{"id":1343,"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/posts\/1290\/revisions\/1343"}],"wp:attachment":[{"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/media?parent=1290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/categories?post=1290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cilantro.ro\/blog\/index.php\/wp-json\/wp\/v2\/tags?post=1290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}