{"id":239,"date":"2023-11-12T19:11:52","date_gmt":"2023-11-12T18:11:52","guid":{"rendered":"http:\/\/projektdobrostan.pl\/?p=239"},"modified":"2024-04-23T12:10:40","modified_gmt":"2024-04-23T10:10:40","slug":"jak-zadbac-o-gleboki-i-regenerujacy-sen","status":"publish","type":"post","link":"https:\/\/projektdobrostan.pl\/?p=239","title":{"rendered":"Jak zadba\u0107 o g\u0142\u0119boki i regeneruj\u0105cy sen"},"content":{"rendered":"\n<p>K\u0142ad\u017a si\u0119 spa\u0107 mi\u0119dzy 22.00 a 23.00 (a zim\u0105 i w czasie choroby nawet wcze\u015bniej). Nie jedz po 18.00, a je\u015bli musisz zje\u015b\u0107, to tylko lekki, ciep\u0142y posi\u0142ek, koniecznie bez mi\u0119sa, cebuli i pikantnych, rozgrzewaj\u0105cych przypraw. Nie wykonuj intensywnych \u0107wicze\u0144 po 18.00: aerobowych, na si\u0142owni ani nie biegaj.<\/p>\n\n\n\n<p>Co jeszcze mo\u017cesz zrobi\u0107?<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nie pij alkoholu, kawy, yerby, mocnej herbaty, nie pal papieros\u00f3w<\/li>\n\n\n\n<li>Nie prowad\u017a o\u017cywionych rozm\u00f3w, najlepiej zachowaj cisz\u0119 2h przed snem<\/li>\n\n\n\n<li>Nie u\u017cywaj ostrego \u015bwiat\u0142a, wieczorem nie pracuj przy ekranie komputera, telefonu<\/li>\n\n\n\n<li>Nie ogl\u0105daj film\u00f3w z aktami przemocy, horror\u00f3w (tylko pozytywne, spokojne tre\u015bci)<\/li>\n<\/ul>\n\n\n\n<p>Warto rozwa\u017cy\u0107:<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\ud83d\udec0\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/td4\/1.5\/16\/1f6c0.png\"> Relaksuj\u0105c\u0105 k\u0105piel (woda nie mo\u017ce by\u0107 gor\u0105ca) z dodatkiem soli lub relaksuj\u0105cych zi\u00f3\u0142, najlepiej lawendy<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\u26f2\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t80\/1.5\/16\/26f2.png\"> D\u017awi\u0119ki wody: szum fal morskich, fal jeziora, szemrz\u0105cy strumie\u0144, fontanna<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\ud83d\udeb6\u200d\u2640\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/ta9\/1.5\/16\/1f6b6_200d_2640.png\"> Spokojny, wolny, relaksuj\u0105cy spacer przed snem<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t59\/1.5\/16\/1f5a4.png\" alt=\"\ud83d\udda4\"> Ciemnogranatowa po\u015bciel i ciemny, nawet czarny str\u00f3j do spania<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" alt=\"\ud83e\uddd8\u200d\u2640\ufe0f\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/tec\/1.5\/16\/1f9d8_200d_2640.png\"> Medytacja\/kontemplacja<\/p>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" height=\"16\" width=\"16\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/t87\/1.5\/16\/1f6cc.png\" alt=\"\ud83d\udecc\"> Przewietrzenie sypialni i zadbanie o umiarkowan\u0105 temperatur\u0119.<\/p>\n\n\n\n<p>Dobrej nocy <\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.xx.fbcdn.net\/images\/emoji.php\/v9\/ta5\/1.5\/16\/1f642.png\" alt=\"\ud83d\ude42\"\/><\/figure>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/projektdobrostan.pl\/?page_id=137\">Przeczytaj inne wpisy<\/a><\/div>\n<\/div>\n\n\n<div class=\"is-default-size alignleft wp-block-site-logo\"><a href=\"https:\/\/projektdobrostan.pl\/\" class=\"custom-logo-link\" rel=\"home\"><img loading=\"lazy\" decoding=\"async\" width=\"393\" height=\"388\" src=\"https:\/\/projektdobrostan.pl\/wp-content\/uploads\/2024\/05\/logo-final-05-2024.png\" class=\"custom-logo\" alt=\"Projekt Dobrostan\" srcset=\"https:\/\/projektdobrostan.pl\/wp-content\/uploads\/2024\/05\/logo-final-05-2024.png 393w, https:\/\/projektdobrostan.pl\/wp-content\/uploads\/2024\/05\/logo-final-05-2024-300x296.png 300w\" sizes=\"auto, (max-width: 393px) 100vw, 393px\" \/><\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>K\u0142ad\u017a si\u0119 spa\u0107 mi\u0119dzy 22.00 a 23.00 (a zim\u0105 i w czasie choroby nawet wcze\u015bniej). Nie jedz po 18.00, a je\u015bli musisz zje\u015b\u0107, to tylko lekki, ciep\u0142y posi\u0142ek, koniecznie bez mi\u0119sa, cebuli i pikantnych, rozgrzewaj\u0105cych przypraw. Nie wykonuj intensywnych \u0107wicze\u0144 po 18.00: aerobowych, na si\u0142owni ani nie biegaj. Co jeszcze mo\u017cesz zrobi\u0107? Warto rozwa\u017cy\u0107: Relaksuj\u0105c\u0105&hellip; <a class=\"more-link\" href=\"https:\/\/projektdobrostan.pl\/?p=239\">Czytaj dalej <span class=\"screen-reader-text\">Jak zadba\u0107 o g\u0142\u0119boki i regeneruj\u0105cy sen<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-239","post","type-post","status-publish","format-standard","hentry","category-sen-i-regeneracja","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak zadba\u0107 o g\u0142\u0119boki i regeneruj\u0105cy sen - Projekt Dobrostan<\/title>\n<meta name=\"description\" content=\"G\u0142\u0119boki i regeneruj\u0105cy zdrowy sen jest kluczowy dla organizmu, dla dobrego samopoczucia. 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