{"id":21113,"date":"2011-11-24T20:39:32","date_gmt":"2011-11-24T18:39:32","guid":{"rendered":"http:\/\/www.lovendal.net\/wp52\/?p=21113"},"modified":"2011-11-24T20:39:32","modified_gmt":"2011-11-24T18:39:32","slug":"sunteti-insomniaci-nu-numarati-in-gand-oile-ci-masati-va-talpile-cu-seu-de-harciog","status":"publish","type":"post","link":"https:\/\/www.lovendal.ro\/wp52\/sunteti-insomniaci-nu-numarati-in-gand-oile-ci-masati-va-talpile-cu-seu-de-harciog\/","title":{"rendered":"Sunte\u0163i insomniaci? Nu num\u0103ra\u0163i \u00een g\u00e2nd oile, ci masa\u0163i-v\u0103 t\u0103lpile cu seu de h\u00e2rciog"},"content":{"rendered":"<p><a href=\"https:\/\/www.lovendal.ro\/wp52\/wp-content\/uploads\/2011\/11\/insomniac.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-21114\" title=\"insomniac\" src=\"https:\/\/www.lovendal.ro\/wp52\/wp-content\/uploads\/2011\/11\/insomniac.jpg\" alt=\"\" width=\"300\" height=\"278\" \/><\/a>\u00cen 2002, Departamentul de Psihologie Experimentar\u0103 din cadrul Universit\u0103\u0163ii Oxford a apelat la un grup de cincizeci de insomniaci, c\u0103rora le-a cerut s\u0103 \u00eencerce metode diferite de a adormi mai u\u015for. Cei care au folosit metoda tradi\u0163ional\u0103, de num\u0103rare a oilor, au avut nevoie de pu\u0163in mai mult timp pentru a adormi, comparativ cu ceilal\u0163i. Cele mai bune rezultate le-a dat imaginarea unei scene pl\u0103cute, lini\u015ftite, precum o plaj\u0103 sau o cascad\u0103, care \u00eei relaxeaz\u0103 pe subiec\u0163i \u015fi le angajeaz\u0103 imagina\u0163ia. Num\u0103rarea oilor este prea plictisitoare sau prea enervant\u0103 pentru a alunga g\u00e2ndurile care v\u0103 \u0163in mintea treaz\u0103.<\/p>\n<p>Studiul a constatat \u015fi c\u0103 \u201esuprimarea g\u00e2ndurilor&#8221; &#8211; \u00eencercarea de a bloca g\u00e2ndurile nelini\u015ftitoare imediat ce apar &#8211; este la fel de ineficient\u0103. Motivul este ceea ce psihologii numesc \u201eefectul ursului polar&#8221;. Atunci c\u00e2nd vi se spune s\u0103 nu v\u0103 g\u00e2ndi\u0163i la un urs polar, mintea dumneavoastr\u0103 nu poate s\u0103 nu se g\u00e2ndeasc\u0103 la ur\u015fii polari. Chiar \u015fi metoda \u201eun&#8221; (repetarea la nesf\u00e2r\u015fit a unui cuv\u00e2nt simplu, precum \u201eun&#8221;), agreat\u0103 de numero\u015fi insomniaci, func\u0163ioneaz\u0103 doar dac\u0103 termenul ales este repetat la intervale neregulate, astfel \u00eenc\u00e2t creierul s\u0103 fie obligat s\u0103 se concentreze. Imediat ce concentrarea este sl\u0103bit\u0103, g\u00e2ndurile anxioase reapar.<\/p>\n<p>Anticii romani recomandau ca suferinzii de insomnie s\u0103-\u015fi maseze t\u0103lpile cu seu de h\u00e2rciog sau s\u0103-\u015fi frece din\u0163ii cu cear\u0103 din urechea unui c\u00e2ine. Benjamin Franklin sugera ca persoanele care se trezesc \u00een miezul unei nop\u0163i c\u0103lduroase s\u0103-\u015fi ridice a\u015fternuturile cu o m\u00e2n\u0103 \u015fi un picior \u015fi s\u0103 le fluture de dou\u0103zeci de ori. Chiar mai bine dec\u00e2t at\u00e2t, ad\u0103uga el, ar trebui s\u0103 avem la dispozi\u0163ie dou\u0103 paturi, astfel \u00eenc\u00e2t unul dintre ele s\u0103 fie mereu r\u0103coros.<\/p>\n<p>Mai recent, studiile clinice au demonstrat eficacitatea relax\u0103rii musculare progresive: \u00eencordarea pe r\u00e2nd a fiec\u0103rui grup de mu\u015fchi, p\u00e2n\u0103 ce \u00eencep s\u0103 doar\u0103, urmat\u0103 de relaxarea lor. Ideea este c\u0103 trupul \u201edensionat&#8221; faciliteaz\u0103 \u00een cele din urm\u0103 \u015fi \u201edetensionarea&#8221; min\u0163ii.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00cen 2002, Departamentul de Psihologie Experimentar\u0103 din cadrul Universit\u0103\u0163ii Oxford a apelat la un grup de cincizeci de insomniaci, c\u0103rora le-a cerut s\u0103 \u00eencerce metode diferite de a adormi mai u\u015for. Cei care au folosit metoda tradi\u0163ional\u0103, de num\u0103rare a &#8230; <\/p>\n<p class=\"read-more-container\"><a title=\"Sunte\u0163i insomniaci? Nu num\u0103ra\u0163i \u00een g\u00e2nd oile, ci masa\u0163i-v\u0103 t\u0103lpile cu seu de h\u00e2rciog\" class=\"read-more button\" href=\"https:\/\/www.lovendal.ro\/wp52\/sunteti-insomniaci-nu-numarati-in-gand-oile-ci-masati-va-talpile-cu-seu-de-harciog\/#more-21113\" aria-label=\"Cite\u0219te mai multe despre Sunte\u0163i insomniaci? Nu num\u0103ra\u0163i \u00een g\u00e2nd oile, ci masa\u0163i-v\u0103 t\u0103lpile cu seu de h\u00e2rciog\">Cititi mai multe<\/a><\/p>\n","protected":false},"author":1,"featured_media":21114,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[106],"tags":[4736,4738,755,4739,981,925,9803,4737,2250],"class_list":["post-21113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-stiinta","tag-harciog","tag-insomniac","tag-minte","tag-oaie","tag-psihologie","tag-somn","tag-stiinta","tag-talpa","tag-universitate","resize-featured-image"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.3 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sunte\u0163i insomniaci? 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Cititi mai multe","og_url":"https:\/\/www.lovendal.ro\/wp52\/sunteti-insomniaci-nu-numarati-in-gand-oile-ci-masati-va-talpile-cu-seu-de-harciog\/","og_site_name":"Secretele lui Lovendal","article_publisher":"https:\/\/www.facebook.com\/secreteleluilovendal","article_published_time":"2011-11-24T18:39:32+00:00","og_image":[{"width":300,"height":278,"url":"https:\/\/www.lovendal.ro\/wp52\/wp-content\/uploads\/2011\/11\/insomniac.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"admin","Timp estimat pentru citire":"2 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.lovendal.ro\/wp52\/sunteti-insomniaci-nu-numarati-in-gand-oile-ci-masati-va-talpile-cu-seu-de-harciog\/#article","isPartOf":{"@id":"https:\/\/www.lovendal.ro\/wp52\/sunteti-insomniaci-nu-numarati-in-gand-oile-ci-masati-va-talpile-cu-seu-de-harciog\/"},"author":{"name":"admin","@id":"https:\/\/www.lovendal.ro\/wp52\/#\/schema\/person\/088691de5dfc346bb0c023e1e52ef5d9"},"headline":"Sunte\u0163i insomniaci? 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