{"id":5327,"date":"2021-06-09T18:30:49","date_gmt":"2021-06-09T18:30:49","guid":{"rendered":"https:\/\/mamman.is\/?p=5327"},"modified":"2021-06-09T18:32:07","modified_gmt":"2021-06-09T18:32:07","slug":"frabaer-rad-til-sjalfsraektar-fyrir-uppteknar-mommur","status":"publish","type":"post","link":"https:\/\/mamman.is\/?p=5327","title":{"rendered":"Fr\u00e1b\u00e6r r\u00e1\u00f0 til sj\u00e1lfsr\u00e6ktar fyrir uppteknar m\u00f6mmur!"},"content":{"rendered":"

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A\u00f0 setja sig sj\u00e1lfa \u00ed fyrsta s\u00e6ti \u00fearfnast stundum \u00e1kv\u00f6r\u00f0unar (s\u00e9rstaklega fyrir \u00fe\u00e6r m\u00f6mmur sem hafa l\u00edtinn t\u00edma) jafnvel \u00fe\u00f3 \u00fea\u00f0 \u00fe\u00fd\u00f0i a\u00f0 \u00fe\u00fa \u00feurfir a\u00f0 st\u00edga \u00fat fyrir \u00fe\u00e6gindarammann. \u00der\u00e1tt fyrir a\u00f0 \u00fe\u00fa lifir uppteknu l\u00edfi getur \u00fe\u00fa samt veri\u00f0 heilbrig\u00f0, huga\u00f0 a\u00f0 andlegri og l\u00edkamlegri heilsu, \u00e1tt yndislegt l\u00edf og liti\u00f0 vel \u00fat, allt \u00e1 me\u00f0an \u00fe\u00fa \u00e1tt fj\u00f6lskyldu og frama.<\/strong><\/p>\n

Hver er lykillinn?<\/p>\n

J\u00fa, a\u00f0 hanna l\u00edf sem er \u00ed jafnv\u00e6gi, me\u00f0 \u00e1kv\u00f6r\u00f0unum teknum sem sinna l\u00edkama, huga og s\u00e1lu. \u00dea\u00f0 er samt au\u00f0veldara a\u00f0 segja \u00fea\u00f0 en framkv\u00e6ma…e\u00f0a hva\u00f0?<\/p>\n

Julie Burton, h\u00f6fundur b\u00f3karinnar\u00a0The Self-Care Solution: A Modern Mother’s Must-Have Guide to Health and Well-Being<\/a>, \u00a0\u00feekkir \u00feessa bar\u00e1ttu allt of vel: \u201eFlestar m\u00f6mmur finna \u00feennan \u00fer\u00fdsting \u2013 a\u00f0 vinna e\u00f0a vera heima og n\u00e6stum allar m\u00f6mmur, sama hver sta\u00f0a \u00feeirra er, finna fyrir sektarkennd \u00feegar \u00fe\u00e6r taka t\u00edma fr\u00e1 b\u00f6rnunum til a\u00f0 sinna sj\u00e1lfum s\u00e9r,\u201c segir h\u00fan, en h\u00fan \u00e1 fj\u00f6gur b\u00f6rn \u00e1 aldrinum 12-22 \u00e1ra. \u201eM\u00f6mmur hafa k\u00edl\u00f3metralangan lista me\u00f0 \u00f6llu \u00fev\u00ed sem \u00fearf a\u00f0 gera og \u00f3sj\u00e1lfr\u00e1tt fara \u00fe\u00e6r sj\u00e1lfar alltaf \u00ed ne\u00f0sta s\u00e6ti.\u201c<\/p>\n

Julie \u00e1tti sj\u00e1lf \u00ed bar\u00e1ttu me\u00f0 \u00feetta jafnv\u00e6gi, \u00e1n\u00e6gjuna og m\u00f3\u00f0urhlutverki\u00f0 \u00feannig h\u00fan rannsaka\u00f0i meira en 400 m\u00f6mmur og spur\u00f0i \u00fe\u00e6r r\u00e1\u00f0a var\u00f0andi jafnv\u00e6gi og sj\u00e1lfs\u00e1st \u00e1 me\u00f0an \u00fe\u00e6r \u00f3lu upp b\u00f6rn. Velgengni \u00feeirra sem og hra\u00f0ahindranir r\u00f6tu\u00f0u \u00fev\u00ed \u00ed b\u00f3kina.<\/p>\n

Algengasti samnefnarinn var \u00fe\u00f3 s\u00e1 a\u00f0 ekki er h\u00e6gt a\u00f0 neita s\u00e9r um sj\u00e1lfsr\u00e6kt af einhverju tagi: \u201eUm lei\u00f0 og \u00fe\u00fa ver\u00f0ur mamma og skuldbindur \u00feig til a\u00f0 hugsa um barni\u00f0 skaltu innprenta hj\u00e1 \u00fe\u00e9r: \u00c9g mun hei\u00f0ra og vir\u00f0a sj\u00e1lfa mig me\u00f0 \u00fev\u00ed a\u00f0 hugsa um \u00fearfir m\u00ednar reglulega. \u00deetta gerir mig \u00e1n\u00e6g\u00f0ari og f\u00e6rari a\u00f0 sj\u00e1 um fj\u00f6lskylduna.\u201c<\/p>\n

Julie heldur \u00e1fram: \u201eSem m\u00f6mmur h\u00f6fum vi\u00f0 fr\u00e1b\u00e6rt t\u00e6kif\u00e6ri a\u00f0 vera fyrirmyndir fyrir b\u00f6rnin okkar me\u00f0 \u00fev\u00ed a\u00f0 hugsa um okkur og vera g\u00f3\u00f0ar vi\u00f0 okkur, og \u00ed sta\u00f0inn, hvernig \u00e1 a\u00f0 vera g\u00f3\u00f0ur vi\u00f0 a\u00f0ra. Eins og sagt er, vi\u00f0 getum ekki hellt \u00far t\u00f3mum bolla.\u201c<\/p>\n

En hvernig \u00e1 a\u00f0 byrja ef \u00fe\u00fa hefur lengi veri\u00f0 \u00e1 botninum \u00e1 listanum, svo a\u00f0 segja?<\/p>\n

\u201eSettu \u00feig aftur \u00e1 listann,\u201c segir Julie. \u201eByrja\u00f0u \u00e1 10 m\u00edn\u00fatum \u00e1 dag, bara fyrir \u00feig. Vertu \u00feolinm\u00f3\u00f0, haltu draumunum lifandi og komdu fram vi\u00f0 sj\u00e1lfa \u00feig af s\u00f6mu \u00e1st\u00fa\u00f0 og samkennd og \u00fe\u00fa kemur fram vi\u00f0 a\u00f0ra.\u201c<\/p>\n

Einbeittu \u00fe\u00e9r a\u00f0 einhverju eftirfarandi:<\/p>\n

Hreyf\u00f0u \u00feig<\/strong><\/p>\n

Hvort sem \u00fe\u00fa \u00fearft a\u00f0 hreyfa \u00feig oftar e\u00f0a vilt hrista upp \u00ed r\u00fat\u00ednunni \u00feinni, kj\u00f3stu eitthva\u00f0 sem hvetur \u00feig til a\u00f0 hreyfa \u00feig \u00e1fram. \u00c6f\u00f0u fyrir Reykjav\u00edkurmara\u00feoni\u00f0, pr\u00f3fa\u00f0u n\u00fdjan j\u00f3gat\u00edma, Tai Chi, Pilates. Julie r\u00e1\u00f0leggur l\u00edka skemmtun t.d. a\u00f0 fara \u00e1 skauta e\u00f0a settu t\u00f3nlist \u00e1 \u00ed stofunni svo \u00fei\u00f0 geti\u00f0 \u00f6ll dansa\u00f0.<\/p>\n

N\u00e6r\u00f0u \u00feig<\/strong><\/p>\n

G\u00f3\u00f0ur matur gefur l\u00edkamanum orku, \u00feannig ekki bor\u00f0a \u201edrasl\u201c heldur veldu vandlega n\u00e6ringuna: \u201e\u00dea\u00f0 er e\u00f0lilegt a\u00f0 hugsa frekar um b\u00f6rnin en \u00feig. \u00de\u00fa ver\u00f0ur samt a\u00f0 n\u00e6rast \u00e1 heilbrig\u00f0an h\u00e1tt, \u00fea\u00f0 er gott fyrir b\u00f6rnin a\u00f0 sj\u00e1 \u00feig hugsa vel um l\u00edkama \u00feinn.\u201c Hugmyndir a\u00f0 heilsusamlegum reglum: Hafi\u00f0 kj\u00f6tlausan dag einu sinni \u00ed viku, bor\u00f0i\u00f0 l\u00edfr\u00e6nan mat, eldi\u00f0 oftar fr\u00e1 grunni, drekktu vatn \u00ed sta\u00f0 goss, skipulag\u00f0u innkaupin.<\/p>\n

Haf\u00f0u samband <\/strong><\/p>\n

Passa\u00f0u upp \u00e1 a\u00f0 heimilisl\u00edfi\u00f0 l\u00e1ti \u00feig ekki detta \u00far sambandi vi\u00f0 fj\u00f6lskyldu og vini. Ef \u00fe\u00fa getur ekki hitt \u00feau einu sinni \u00ed viku, reyndu a\u00f0 skipuleggja einhvern t\u00edma \u00ed m\u00e1nu\u00f0i. Fyrsti f\u00f6studagur \u00ed m\u00e1nu\u00f0i fer\u00f0u og hittir vinkonurnar, til d\u00e6mis, e\u00f0a \u00e1 sunnudagsmorgnum fari\u00f0 \u00fei\u00f0 \u00ed br\u00f6ns til m\u00f6mmu.<\/p>\n

Passa\u00f0u upp \u00e1 heilsuna<\/strong><\/p>\n

\u00de\u00fa myndir aldrei l\u00e1ta undir h\u00f6fu\u00f0 leggjast a\u00f0 fara me\u00f0 b\u00f6rnin \u00ed reglubundna l\u00e6knissko\u00f0un, \u00feannig \u00fe\u00fa \u00e1tt ekki gera \u00fea\u00f0 vi\u00f0 \u00feig heldur. Julie segir a\u00f0 allt of margar vinkonur hennar hafi trassa\u00f0 a\u00f0 leita l\u00e6knis og hafi enda\u00f0 me\u00f0 alvarlega heilsufarskvila. Skipulag\u00f0u reglulegar heims\u00f3knir til kvensj\u00fakd\u00f3mal\u00e6knis, krabbameinssko\u00f0anir og \u00feessh\u00e1ttar. Ekki gleyma tannl\u00e6kninum!<\/p>\n

Settu svefninn \u00ed forgang<\/strong><\/p>\n

M\u00f6mmur festast oft \u00ed hugarfarinu \u201ea\u00f0 gera hluti \u00feegar b\u00f6rnin eru farin a\u00f0 sofa\/\u00e1\u00f0ur en \u00feau vakna.\u201c M\u00f6mmur \u00e6ttu samt ekki a\u00f0 gefa afsl\u00e1tt af svefninum: \u201e\u00d3n\u00f3gur svefn getur haft alvarleg \u00e1hrif: F\u00f3lk sem sefur minna en sex klukkustundir \u00e1 n\u00f3ttu hafa aukna matarlyst sem getur orsaka\u00f0 \u00feyngdaraukningu og \u00feunglyndi, hjartavanda og sykurs\u00fdki 2,\u201c segir Alon Y. Avidan hj\u00e1 UCLA Sleep Disorders Center.<\/p>\n

Hann r\u00e1\u00f0leggur einnig fyrir svefn a\u00f0 for\u00f0ast eigi \u00e1fengi, mat, nik\u00f3t\u00edn, erfi\u00f0ar samr\u00e6\u00f0ur og koff\u00edndrykki. Hann segir einnig a\u00f0 reglulegur svefnt\u00edmi sem fari fram \u00ed r\u00f3legheitum s\u00e9 nau\u00f0synlegur og svefnherbergi\u00f0 s\u00e9 eing\u00f6ngu fyrir svefn, kynl\u00edf og veikindi.<\/p>\n

Tengstu sj\u00e1lfri \u00fe\u00e9r<\/strong><\/p>\n

Sem mamma er au\u00f0velt a\u00f0 gleyma s\u00e9r \u00ed daglegri r\u00fat\u00ednu, a\u00f0 skutla og s\u00e6kja, \u00fevo \u00fevott, elda, borga reikninga, \u00fer\u00edfa og \u00feessh\u00e1ttar. \u00c1\u00f0ur en \u00fe\u00fa veist af eru 10 \u00e1r li\u00f0in og \u00fe\u00fa ert bara skelin af sj\u00e1lfri \u00fe\u00e9r. R\u00e1\u00f0leggingar? Finndu \u00fe\u00e9r \u00e1hugam\u00e1l e\u00f0a r\u00e6kta\u00f0u \u00feau. Haltu dagb\u00f3k. Hugleiddu. Hva\u00f0eina sem f\u00e6rir \u00fe\u00e9r gle\u00f0i: \u201eVi\u00f0 erum a\u00f0 \u00fer\u00f3ast \u00ed gegnum allt l\u00edfi\u00f0 og a\u00f0 vera \u00ed sambandi vi\u00f0 okkar innra sj\u00e1lf og \u00fea\u00f0 sem hvetur okkur \u00e1fram er \u00fea\u00f0 sem heldur okkur lifandi og gl\u00f6\u00f0um,\u201c segir Julie a\u00f0 lokum.<\/p>\n

Heimild: Lisa Bench\/Parents.com<\/em><\/p>\n

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A\u00f0 setja sig sj\u00e1lfa \u00ed fyrsta s\u00e6ti \u00fearfnast stundum \u00e1kv\u00f6r\u00f0unar (s\u00e9rstaklega fyrir \u00fe\u00e6r m\u00f6mmur sem hafa l\u00edtinn t\u00edma) jafnvel \u00fe\u00f3 \u00fea\u00f0 \u00fe\u00fd\u00f0i a\u00f0 \u00fe\u00fa \u00feurfir a\u00f0 st\u00edga \u00fat fyrir \u00fe\u00e6gindarammann. \u00der\u00e1tt fyrir a\u00f0 \u00fe\u00fa lifir uppteknu l\u00edfi getur \u00fe\u00fa samt veri\u00f0 heilbrig\u00f0, huga\u00f0 a\u00f0 andlegri og l\u00edkamlegri heilsu, \u00e1tt yndislegt l\u00edf og liti\u00f0 vel \u00fat, […]<\/p>\n","protected":false},"author":3,"featured_media":5328,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"

A\u00f0 setja sig sj\u00e1lfa \u00ed fyrsta s\u00e6ti \u00fearfnast stundum \u00e1kv\u00f6r\u00f0unar (s\u00e9rstaklega fyrir \u00fe\u00e6r m\u00f6mmur sem hafa l\u00edtinn t\u00edma) jafnvel \u00fe\u00f3 \u00fea\u00f0 \u00fe\u00fd\u00f0i a\u00f0 \u00fe\u00fa \u00feurfir a\u00f0 st\u00edga \u00fat fyrir \u00fe\u00e6gindarammann. \u00der\u00e1tt fyrir a\u00f0 \u00fe\u00fa lifir uppteknu l\u00edfi getur \u00fe\u00fa samt veri\u00f0 heilbrig\u00f0, huga\u00f0 a\u00f0 andlegri og l\u00edkamlegri heilsu, \u00e1tt yndislegt l\u00edf og liti\u00f0 vel \u00fat, allt \u00e1 me\u00f0an \u00fe\u00fa \u00e1tt fj\u00f6lskyldu og frama.<\/strong><\/p>

Hver er lykillinn?<\/p>

J\u00fa, a\u00f0 hanna l\u00edf sem er \u00ed jafnv\u00e6gi, me\u00f0 \u00e1kv\u00f6r\u00f0unum teknum sem sinna l\u00edkama, huga og s\u00e1lu. \u00dea\u00f0 er samt au\u00f0veldara a\u00f0 segja \u00fea\u00f0 en framkv\u00e6ma...e\u00f0a hva\u00f0?<\/p>

Julie Burton, h\u00f6fundur b\u00f3karinnar\u00a0The Self-Care Solution: A Modern Mother's Must-Have Guide to Health and Well-Being<\/a>, \u00a0\u00feekkir \u00feessa bar\u00e1ttu allt of vel: \u201eFlestar m\u00f6mmur finna \u00feennan \u00fer\u00fdsting \u2013 a\u00f0 vinna e\u00f0a vera heima og n\u00e6stum allar m\u00f6mmur, sama hver sta\u00f0a \u00feeirra er, finna fyrir sektarkennd \u00feegar \u00fe\u00e6r taka t\u00edma fr\u00e1 b\u00f6rnunum til a\u00f0 sinna sj\u00e1lfum s\u00e9r,\u201c segir h\u00fan, en h\u00fan \u00e1 fj\u00f6gur b\u00f6rn \u00e1 aldrinum 12-22 \u00e1ra. \u201eM\u00f6mmur hafa k\u00edl\u00f3metralangan lista me\u00f0 \u00f6llu \u00fev\u00ed sem \u00fearf a\u00f0 gera og \u00f3sj\u00e1lfr\u00e1tt fara \u00fe\u00e6r sj\u00e1lfar alltaf \u00ed ne\u00f0sta s\u00e6ti.\u201c<\/p>

Julie \u00e1tti sj\u00e1lf \u00ed bar\u00e1ttu me\u00f0 \u00feetta jafnv\u00e6gi, \u00e1n\u00e6gjuna og m\u00f3\u00f0urhlutverki\u00f0 \u00feannig h\u00fan rannsaka\u00f0i meira en 400 m\u00f6mmur og spur\u00f0i \u00fe\u00e6r r\u00e1\u00f0a var\u00f0andi jafnv\u00e6gi og sj\u00e1lfs\u00e1st \u00e1 me\u00f0an \u00fe\u00e6r \u00f3lu upp b\u00f6rn. Velgengni \u00feeirra sem og hra\u00f0ahindranir r\u00f6tu\u00f0u \u00fev\u00ed \u00ed b\u00f3kina.<\/p>

Algengasti samnefnarinn var \u00fe\u00f3 s\u00e1 a\u00f0 ekki er h\u00e6gt a\u00f0 neita s\u00e9r um sj\u00e1lfsr\u00e6kt af einhverju tagi: \u201eUm lei\u00f0 og \u00fe\u00fa ver\u00f0ur mamma og skuldbindur \u00feig til a\u00f0 hugsa um barni\u00f0 skaltu innprenta hj\u00e1 \u00fe\u00e9r: \u00c9g mun hei\u00f0ra og vir\u00f0a sj\u00e1lfa mig me\u00f0 \u00fev\u00ed a\u00f0 hugsa um \u00fearfir m\u00ednar reglulega. \u00deetta gerir mig \u00e1n\u00e6g\u00f0ari og f\u00e6rari a\u00f0 sj\u00e1 um fj\u00f6lskylduna.\u201c<\/p>

Julie heldur \u00e1fram: \u201eSem m\u00f6mmur h\u00f6fum vi\u00f0 fr\u00e1b\u00e6rt t\u00e6kif\u00e6ri a\u00f0 vera fyrirmyndir fyrir b\u00f6rnin okkar me\u00f0 \u00fev\u00ed a\u00f0 hugsa um okkur og vera g\u00f3\u00f0ar vi\u00f0 okkur, og \u00ed sta\u00f0inn, hvernig \u00e1 a\u00f0 vera g\u00f3\u00f0ur vi\u00f0 a\u00f0ra. Eins og sagt er, vi\u00f0 getum ekki hellt \u00far t\u00f3mum bolla.\u201c<\/p>

En hvernig \u00e1 a\u00f0 byrja ef \u00fe\u00fa hefur lengi veri\u00f0 \u00e1 botninum \u00e1 listanum, svo a\u00f0 segja?<\/p>

\u201eSettu \u00feig aftur \u00e1 listann,\u201c segir Julie. \u201eByrja\u00f0u \u00e1 10 m\u00edn\u00fatum \u00e1 dag, bara fyrir \u00feig. Vertu \u00feolinm\u00f3\u00f0, haltu draumunum lifandi og komdu fram vi\u00f0 sj\u00e1lfa \u00feig af s\u00f6mu \u00e1st\u00fa\u00f0 og samkennd og \u00fe\u00fa kemur fram vi\u00f0 a\u00f0ra.\u201c<\/p>

Einbeittu \u00fe\u00e9r a\u00f0 einhverju eftirfarandi:<\/p>

Hreyf\u00f0u \u00feig<\/strong><\/p>

Hvort sem \u00fe\u00fa \u00fearft a\u00f0 hreyfa \u00feig oftar e\u00f0a vilt hrista upp \u00ed r\u00fat\u00ednunni \u00feinni, kj\u00f3stu eitthva\u00f0 sem hvetur \u00feig til a\u00f0 hreyfa \u00feig \u00e1fram. \u00c6f\u00f0u fyrir Reykjav\u00edkurmara\u00feoni\u00f0, pr\u00f3fa\u00f0u n\u00fdjan j\u00f3gat\u00edma, Tai Chi, Pilates. Julie r\u00e1\u00f0leggur l\u00edka skemmtun t.d. a\u00f0 fara \u00e1 skauta e\u00f0a settu t\u00f3nlist \u00e1 \u00ed stofunni svo \u00fei\u00f0 geti\u00f0 \u00f6ll dansa\u00f0.<\/p>

N\u00e6r\u00f0u \u00feig<\/strong><\/p>

G\u00f3\u00f0ur matur gefur l\u00edkamanum orku, \u00feannig ekki bor\u00f0a \u201edrasl\u201c heldur veldu vandlega n\u00e6ringuna: \u201e\u00dea\u00f0 er e\u00f0lilegt a\u00f0 hugsa frekar um b\u00f6rnin en \u00feig. \u00de\u00fa ver\u00f0ur samt a\u00f0 n\u00e6rast \u00e1 heilbrig\u00f0an h\u00e1tt, \u00fea\u00f0 er gott fyrir b\u00f6rnin a\u00f0 sj\u00e1 \u00feig hugsa vel um l\u00edkama \u00feinn.\u201c Hugmyndir a\u00f0 heilsusamlegum reglum: Hafi\u00f0 kj\u00f6tlausan dag einu sinni \u00ed viku, bor\u00f0i\u00f0 l\u00edfr\u00e6nan mat, eldi\u00f0 oftar fr\u00e1 grunni, drekktu vatn \u00ed sta\u00f0 goss, skipulag\u00f0u innkaupin.<\/p>

Haf\u00f0u samband <\/strong><\/p>

Passa\u00f0u upp \u00e1 a\u00f0 heimilisl\u00edfi\u00f0 l\u00e1ti \u00feig ekki detta \u00far sambandi vi\u00f0 fj\u00f6lskyldu og vini. Ef \u00fe\u00fa getur ekki hitt \u00feau einu sinni \u00ed viku, reyndu a\u00f0 skipuleggja einhvern t\u00edma \u00ed m\u00e1nu\u00f0i. Fyrsti f\u00f6studagur \u00ed m\u00e1nu\u00f0i fer\u00f0u og hittir vinkonurnar, til d\u00e6mis, e\u00f0a \u00e1 sunnudagsmorgnum fari\u00f0 \u00fei\u00f0 \u00ed br\u00f6ns til m\u00f6mmu.<\/p>

Passa\u00f0u upp \u00e1 heilsuna<\/strong><\/p>

\u00de\u00fa myndir aldrei l\u00e1ta undir h\u00f6fu\u00f0 leggjast a\u00f0 fara me\u00f0 b\u00f6rnin \u00ed reglubundna l\u00e6knissko\u00f0un, \u00feannig \u00fe\u00fa \u00e1tt ekki gera \u00fea\u00f0 vi\u00f0 \u00feig heldur. Julie segir a\u00f0 allt of margar vinkonur hennar hafi trassa\u00f0 a\u00f0 leita l\u00e6knis og hafi enda\u00f0 me\u00f0 alvarlega heilsufarskvila. Skipulag\u00f0u reglulegar heims\u00f3knir til kvensj\u00fakd\u00f3mal\u00e6knis, krabbameinssko\u00f0anir og \u00feessh\u00e1ttar. Ekki gleyma tannl\u00e6kninum!<\/p>

Settu svefninn \u00ed forgang<\/strong><\/p>

M\u00f6mmur festast oft \u00ed hugarfarinu \u201ea\u00f0 gera hluti \u00feegar b\u00f6rnin eru farin a\u00f0 sofa\/\u00e1\u00f0ur en \u00feau vakna.\u201c M\u00f6mmur \u00e6ttu samt ekki a\u00f0 gefa afsl\u00e1tt af svefninum: \u201e\u00d3n\u00f3gur svefn getur haft alvarleg \u00e1hrif: F\u00f3lk sem sefur minna en sex klukkustundir \u00e1 n\u00f3ttu hafa aukna matarlyst sem getur orsaka\u00f0 \u00feyngdaraukningu og \u00feunglyndi, hjartavanda og sykurs\u00fdki 2,\u201c segir Alon Y. Avidan hj\u00e1 UCLA Sleep Disorders Center.<\/p>

Hann r\u00e1\u00f0leggur einnig fyrir svefn a\u00f0 for\u00f0ast eigi \u00e1fengi, mat, nik\u00f3t\u00edn, erfi\u00f0ar samr\u00e6\u00f0ur og koff\u00edndrykki. Hann segir einnig a\u00f0 reglulegur svefnt\u00edmi sem fari fram \u00ed r\u00f3legheitum s\u00e9 nau\u00f0synlegur og svefnherbergi\u00f0 s\u00e9 eing\u00f6ngu fyrir svefn, kynl\u00edf og veikindi.<\/p>

Tengstu sj\u00e1lfri \u00fe\u00e9r<\/strong><\/p>

Sem mamma er au\u00f0velt a\u00f0 gleyma s\u00e9r \u00ed daglegri r\u00fat\u00ednu, a\u00f0 skutla og s\u00e6kja, \u00fevo \u00fevott, elda, borga reikninga, \u00fer\u00edfa og \u00feessh\u00e1ttar. \u00c1\u00f0ur en \u00fe\u00fa veist af eru 10 \u00e1r li\u00f0in og \u00fe\u00fa ert bara skelin af sj\u00e1lfri \u00fe\u00e9r. R\u00e1\u00f0leggingar? Finndu \u00fe\u00e9r \u00e1hugam\u00e1l e\u00f0a r\u00e6kta\u00f0u \u00feau. Haltu dagb\u00f3k. Hugleiddu. Hva\u00f0eina sem f\u00e6rir \u00fe\u00e9r gle\u00f0i: \u201eVi\u00f0 erum a\u00f0 \u00fer\u00f3ast \u00ed gegnum allt l\u00edfi\u00f0 og a\u00f0 vera \u00ed sambandi vi\u00f0 okkar innra sj\u00e1lf og \u00fea\u00f0 sem hvetur okkur \u00e1fram er \u00fea\u00f0 sem heldur okkur lifandi og gl\u00f6\u00f0um,\u201c segir Julie a\u00f0 lokum.<\/p>

Heimild: Lisa Bench\/Parents.com<\/em><\/p>","_et_gb_content_width":"","footnotes":""},"categories":[3,55,7],"tags":[120,274,221,66,96,220,430],"class_list":["post-5327","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foreldrar","category-foreldrar-born","category-heimilid","tag-hugleidsla","tag-laeknir","tag-mommur","tag-raektin","tag-sjalfsast","tag-timi","tag-uppteknar-mommur"],"yoast_head":"\nFr\u00e1b\u00e6r r\u00e1\u00f0 til sj\u00e1lfsr\u00e6ktar fyrir uppteknar m\u00f6mmur! - mamman.is<\/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:\/\/mamman.is\/?p=5327\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fr\u00e1b\u00e6r r\u00e1\u00f0 til sj\u00e1lfsr\u00e6ktar fyrir uppteknar m\u00f6mmur! - mamman.is\" \/>\n<meta property=\"og:description\" content=\"A\u00f0 setja sig sj\u00e1lfa \u00ed fyrsta s\u00e6ti \u00fearfnast stundum \u00e1kv\u00f6r\u00f0unar (s\u00e9rstaklega fyrir \u00fe\u00e6r m\u00f6mmur sem hafa l\u00edtinn t\u00edma) jafnvel \u00fe\u00f3 \u00fea\u00f0 \u00fe\u00fd\u00f0i a\u00f0 \u00fe\u00fa \u00feurfir a\u00f0 st\u00edga \u00fat fyrir \u00fe\u00e6gindarammann. \u00der\u00e1tt fyrir a\u00f0 \u00fe\u00fa lifir uppteknu l\u00edfi getur \u00fe\u00fa samt veri\u00f0 heilbrig\u00f0, huga\u00f0 a\u00f0 andlegri og l\u00edkamlegri heilsu, \u00e1tt yndislegt l\u00edf og liti\u00f0 vel \u00fat, […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mamman.is\/?p=5327\" \/>\n<meta property=\"og:site_name\" content=\"mamman.is\" \/>\n<meta property=\"article:published_time\" content=\"2021-06-09T18:30:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-09T18:32:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mamman.is\/wp-content\/uploads\/2021\/06\/pexels-tatiana-syrikova-3975646.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1280\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Harpa Hl\u00edn Valger\u00f0ard\u00f3ttir\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Harpa Hl\u00edn Valger\u00f0ard\u00f3ttir\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/mamman.is\\\/?p=5327#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/mamman.is\\\/?p=5327\"},\"author\":{\"name\":\"Harpa Hl\u00edn Valger\u00f0ard\u00f3ttir\",\"@id\":\"https:\\\/\\\/mamman.is\\\/#\\\/schema\\\/person\\\/92abffd75cb9ff829d42da363e908db7\"},\"headline\":\"Fr\u00e1b\u00e6r r\u00e1\u00f0 til sj\u00e1lfsr\u00e6ktar fyrir uppteknar m\u00f6mmur!\",\"datePublished\":\"2021-06-09T18:30:49+00:00\",\"dateModified\":\"2021-06-09T18:32:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/mamman.is\\\/?p=5327\"},\"wordCount\":1993,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/mamman.is\\\/?p=5327#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/mamman.is\\\/wp-content\\\/uploads\\\/2021\\\/06\\\/pexels-tatiana-syrikova-3975646.jpg\",\"keywords\":[\"huglei\u00f0sla\",\"l\u00e6knir\",\"m\u00f6mmur\",\"r\u00e6ktin\",\"sj\u00e1lfs\u00e1st\",\"t\u00edmi\",\"uppteknar m\u00f6mmur\"],\"articleSection\":[\"Foreldrar\",\"Foreldrar & b\u00f6rn\",\"Heimili\u00f0\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/mamman.is\\\/?p=5327#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/mamman.is\\\/?p=5327\",\"url\":\"https:\\\/\\\/mamman.is\\\/?p=5327\",\"name\":\"Fr\u00e1b\u00e6r r\u00e1\u00f0 til sj\u00e1lfsr\u00e6ktar fyrir uppteknar m\u00f6mmur! 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