{"id":947,"date":"2016-05-07T08:17:09","date_gmt":"2016-05-07T08:17:09","guid":{"rendered":"http:\/\/mamman.is\/?p=947"},"modified":"2016-05-07T08:36:25","modified_gmt":"2016-05-07T08:36:25","slug":"svefn-a-medgongu","status":"publish","type":"post","link":"https:\/\/mamman.is\/?p=947","title":{"rendered":"Svefn \u00e1 me\u00f0g\u00f6ngu"},"content":{"rendered":"<p style=\"text-align: justify;\"><strong>\u00dea\u00f0 er \u00feekkt sta\u00f0reynd a\u00f0 jafnvel \u00fe\u00e6r sem eiga a\u00f0 jafna\u00f0i au\u00f0velt me\u00f0 a\u00f0 sofa eiga erfi\u00f0ara me\u00f0 svefn \u00e1 me\u00f0g\u00f6ngu. \u00dea\u00f0 getur virst \u00f3m\u00f6gulegt a\u00f0 koma s\u00e9r vel fyrir, s\u00e9rstaklega \u00e1 \u00feri\u00f0ja hluta me\u00f0g\u00f6ngunnar. H\u00e9r eru nokkrar r\u00e1\u00f0leggingar sem geta hj\u00e1lpa\u00f0 til vi\u00f0 a\u00f0 n\u00e1 hinum lang\u00fer\u00e1\u00f0a n\u00e6tursvefni.<\/strong><\/p>\n<h3 style=\"text-align: justify;\">P\u00fa\u00f0ar<\/h3>\n<p style=\"text-align: justify;\">\u00deegar bumban st\u00e6kkar getur veri\u00f0 erfitt a\u00f0 koma s\u00e9r fyrir. Hvorki er h\u00e6gt a\u00f0 liggja \u00e1 maganum n\u00e9 bakinu svo \u00fea\u00f0 er bara \u00ed bo\u00f0i a\u00f0 liggja \u00e1 hli\u00f0inni. \u00dea\u00f0 getur veri\u00f0 miki\u00f0 \u00e1lag \u00e1 mj\u00f3bak og mja\u00f0mir a\u00f0 liggja \u00feannig svo \u00fea\u00f0 a\u00f0 setja p\u00fa\u00f0a \u00e1 milli f\u00f3tanna getur gert g\u00e6fumuninn. \u00dea\u00f0 stillir af l\u00edkamsst\u00f6\u00f0una sem l\u00e9ttir \u00e1 mj\u00f6\u00f0munum og gerir svefninn mun \u00fe\u00e6gilegri. \u00dea\u00f0 er h\u00e6gt a\u00f0 f\u00e1 alls konar p\u00fa\u00f0a, langa p\u00fa\u00f0a, p\u00fa\u00f0a me\u00f0 C-lagi e\u00f0a U-lagi og svo s\u00e9rstaka p\u00fa\u00f0a sem sty\u00f0ja vi\u00f0 magann. Svo er a\u00f0 sj\u00e1lfs\u00f6g\u00f0u alltaf h\u00e6gt a\u00f0 pr\u00f3fa sig \u00e1fram me\u00f0 \u00fe\u00e1 p\u00fa\u00f0a og kodda sem til eru \u00e1 heimilinu. Ef \u00fe\u00fa \u00fej\u00e1ist af brj\u00f3stsvi\u00f0a m\u00e1 svo reyna a\u00f0 h\u00e6kka undir h\u00f6f\u00f0inu me\u00f0 p\u00fa\u00f0um, jafnvel setja \u00fe\u00e1 undir d\u00fdnuna svo h\u00fan halli.<\/p>\n<h2 style=\"text-align: justify;\">Te<\/h2>\n<p style=\"text-align: justify;\">Alls konar jurtate virka slakandi og geta hj\u00e1lpa\u00f0 til vi\u00f0 sl\u00f6kun fyrir svefn. Kamillute er au\u00f0vita\u00f0 \u00feekkt fyrir r\u00f3andi \u00e1hrif og mildur og s\u00e6tur ilmurinn skemmir ekki fyrir. Bl\u00f3\u00f0bergste og piparmintute eru r\u00f3andi fyrir magann og geta dregi\u00f0 \u00far fl\u00f6kurleika sem sumar \u00f3fr\u00edskar konur \u00fej\u00e1st af \u00e1 kv\u00f6ldin ekki s\u00ed\u00f0ur en \u00e1 morgnana. S\u00ed\u00f0ast en ekki s\u00edst m\u00e1 nefna rau\u00f0runnate sem er virkilega gott og ferskt koff\u00ednlaust te sem er gott fyrir magann og er s\u00e9rlega sni\u00f0ugt fyrir svefninn.<\/p>\n<h2 style=\"text-align: justify;\">Huglei\u00f0sla (body scan)<\/h2>\n<p style=\"text-align: justify;\">Eitt af \u00fev\u00ed sem getur hj\u00e1lpa\u00f0 vi\u00f0 svefn \u00e1 me\u00f0g\u00f6ngu er huglei\u00f0sla sem hefur g\u00f3\u00f0 \u00e1hrif \u00e1 hugann og dregur athyglina fr\u00e1 \u00f3\u00fearfa vangaveltum fyrir svefninn. Ein tegund huglei\u00f0slu sem getur hj\u00e1lpa\u00f0 mj\u00f6g miki\u00f0 er svokalla\u00f0 &#8220;body scan&#8221; e\u00f0a l\u00edkamsskanni \u00fear sem lesinn er upp fyrir mann hver l\u00edkamspartur fyrir sig fr\u00e1 t\u00e1m og upp \u00ed hvirfil svo sl\u00f6kun n\u00e1ist \u00ed \u00f6llum l\u00edkamanum. H\u00e6gt er a\u00f0 s\u00e6kja svona huglei\u00f0slur og fj\u00f6lmargar a\u00f0rar \u00e1 netinu \u00f3keypis auk \u00feess sem h\u00e6gt er a\u00f0 n\u00e1 \u00ed \u00f3keypis huglei\u00f0slusm\u00e1forrit fyrir snjalls\u00edma. \u00dea\u00f0 er ekki \u00f3l\u00edklegt a\u00f0 \u00fe\u00fa s\u00e9rt sofnu\u00f0 \u00e1\u00f0ur er lesturinn kl\u00e1rast.<\/p>\n<h2 style=\"text-align: justify;\">Magnes\u00edum<\/h2>\n<p style=\"text-align: justify;\">\u00c1 me\u00f0g\u00f6ngu getur f\u00f3ta\u00f3eir\u00f0 trufla\u00f0 svefn miki\u00f0 og \u00fe\u00e1 getur magnes\u00edum hj\u00e1lpa\u00f0. Magnes\u00edumskortur getur valdi\u00f0 f\u00f3ta\u00f3eir\u00f0 og kr\u00f6mpum svo inntaka \u00e1 \u00fev\u00ed getur hj\u00e1lpa\u00f0 til vi\u00f0 a\u00f0 minnka einkennin. Til eru \u00fdmsar tegundir af \u00fev\u00ed, b\u00e6\u00f0i magnes\u00edumduft sem leysist upp \u00ed vatni og magnes\u00edumt\u00f6flur og um a\u00f0 gera a\u00f0 finna \u00fea\u00f0 sem hentar \u00fe\u00e9r best.<\/p>\n<h2 style=\"text-align: justify;\">Ilmkjarnaol\u00edur<\/h2>\n<p style=\"text-align: justify;\">Margar konur nota ilmkjarnaol\u00edur \u00e1 me\u00f0g\u00f6ngu til a\u00f0 n\u00e1 sl\u00f6kun, \u00d3tal ger\u00f0ir eru til en s\u00fa vins\u00e6lasta er l\u00edklega lavender sem er oft notu\u00f0 \u00ed me\u00f0g\u00f6nguj\u00f3ga til sl\u00f6kunar og margar konur setja jafnvel nokkra dropa undir koddann sinn til a\u00f0 n\u00e1 g\u00f3\u00f0um n\u00e6tursvefni. \u00dea\u00f0 er a\u00f0 sj\u00e1lfs\u00f6g\u00f0u mj\u00f6g mismunandi hva\u00f0a lyktir konur kj\u00f3sa og \u00fe\u00e1 s\u00e9rstaklega \u00e1 me\u00f0g\u00f6ngu og \u00fev\u00ed tilvali\u00f0 a\u00f0 fara \u00ed n\u00e6stu heilsub\u00fa\u00f0 og spyrjast fyrir um \u00farvali\u00f0 \u00e1 r\u00f3andi ilmkjarnaol\u00edum.<\/p>\n<h2 style=\"text-align: justify;\">Matur og drykkur<\/h2>\n<p style=\"text-align: justify;\">Hva\u00f0 \u00fe\u00fa bor\u00f0ar og hven\u00e6r, getur skipt sk\u00f6pum var\u00f0andi svefninn. Sterkur og krydda\u00f0ur matur getur valdi\u00f0 \u00f3\u00fe\u00e6gindum \u00ed maga og jafnvel brj\u00f3ssvi\u00f0a svo \u00fea\u00f0 er l\u00edklega best a\u00f0 takmarka hann, allavega fyrir svefninn. \u00dea\u00f0 sama \u00e1 vi\u00f0 um mj\u00f6g feitan mat sem getur einnig valdi\u00f0 brj\u00f3stsvi\u00f0a og \u00fea\u00f0 a\u00f0 bor\u00f0a of st\u00f3rar m\u00e1lt\u00ed\u00f0ir seinnipart dags. Tali\u00f0 er a\u00f0 ef \u00fe\u00fa svitnar miki\u00f0 \u00e1 n\u00f3ttunni, dreymir illa e\u00f0a \u00e1tt erfitt me\u00f0 svefn a\u00f0 \u00f6\u00f0ru leyti geti ein \u00e1st\u00e6\u00f0a \u00feess veri\u00f0 l\u00e1gur bl\u00f3\u00f0sykur. Vi\u00f0 \u00feessu er gott r\u00e1\u00f0 en \u00fea\u00f0 er a\u00f0 f\u00e1 s\u00e9r pr\u00f3t\u00ednr\u00edkan sm\u00e1bita fyrir svefninn, eins og til d\u00e6mis egg, hnetusmj\u00f6r e\u00f0a pr\u00f3t\u00ednr\u00edkan \u00feeyting. \u00dea\u00f0 a\u00f0 bor\u00f0a l\u00e9tta m\u00e1lt\u00ed\u00f0 fyrir svefninn getur l\u00edka minnka\u00f0 l\u00edkurnar \u00e1 \u00f3gle\u00f0i, sem aukast vegna hungurs.<\/p>\n<p style=\"text-align: justify;\"><strong>A\u00f0 drekka fl\u00f3a\u00f0a mj\u00f3lk fyrir svefninn er margr\u00f3mu\u00f0 a\u00f0fer\u00f0 til a\u00f0 au\u00f0velda svefn. Margir telja a\u00f0 am\u00edn\u00f3s\u00fdran L- tryptophan (sem finnst \u00ed mj\u00f3lk og \u00f6\u00f0rum matv\u00e6lum) \u00feyngi augnlokin me\u00f0 \u00fev\u00ed a\u00f0 auka magn serotonins \u00ed heilanum. A\u00f0rir segja a\u00f0 \u00e1hrif mj\u00f3lkur \u00e1 svefn s\u00e9u algj\u00f6rlega hugl\u00e6g en \u00fea\u00f0 m\u00e1 alltaf pr\u00f3fa.<\/strong><\/p>\n<p style=\"text-align: right;\"><em>Mar\u00eda \u00de\u00f3r\u00f3lfsd\u00f3ttir<\/em><\/p>\n<span class=\"et_bloom_bottom_trigger\"><\/span>","protected":false},"excerpt":{"rendered":"<p>\u00dea\u00f0 er \u00feekkt sta\u00f0reynd a\u00f0 jafnvel \u00fe\u00e6r sem eiga a\u00f0 jafna\u00f0i au\u00f0velt me\u00f0 a\u00f0 sofa eiga erfi\u00f0ara me\u00f0 svefn \u00e1 me\u00f0g\u00f6ngu. \u00dea\u00f0 getur virst \u00f3m\u00f6gulegt a\u00f0 koma s\u00e9r vel fyrir, s\u00e9rstaklega \u00e1 \u00feri\u00f0ja hluta me\u00f0g\u00f6ngunnar. H\u00e9r eru nokkrar r\u00e1\u00f0leggingar sem geta hj\u00e1lpa\u00f0 til vi\u00f0 a\u00f0 n\u00e1 hinum lang\u00fer\u00e1\u00f0a n\u00e6tursvefni. P\u00fa\u00f0ar \u00deegar bumban st\u00e6kkar getur veri\u00f0 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":950,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[5],"tags":[],"class_list":["post-947","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-naering-heilsa"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Svefn \u00e1 me\u00f0g\u00f6ngu - 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=947\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Svefn \u00e1 me\u00f0g\u00f6ngu - mamman.is\" \/>\n<meta property=\"og:description\" content=\"\u00dea\u00f0 er \u00feekkt sta\u00f0reynd a\u00f0 jafnvel \u00fe\u00e6r sem eiga a\u00f0 jafna\u00f0i au\u00f0velt me\u00f0 a\u00f0 sofa eiga erfi\u00f0ara me\u00f0 svefn \u00e1 me\u00f0g\u00f6ngu. \u00dea\u00f0 getur virst \u00f3m\u00f6gulegt a\u00f0 koma s\u00e9r vel fyrir, s\u00e9rstaklega \u00e1 \u00feri\u00f0ja hluta me\u00f0g\u00f6ngunnar. 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