{"id":8187,"date":"2020-08-01T08:00:39","date_gmt":"2020-08-01T07:00:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=8187"},"modified":"2020-07-24T16:24:51","modified_gmt":"2020-07-24T15:24:51","slug":"ezert-alszol-jobban-sportolas-utan","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/ezert-alszol-jobban-sportolas-utan\/","title":{"rendered":"Ez\u00e9rt alszol jobban sportol\u00e1s ut\u00e1n"},"content":{"rendered":"

A munkahelyi ing\u00e1z\u00e1s, a gyerekek fuvaroz\u00e1sa, \u00e9s a kora reggeli csoportos teker\u00e9sek az ut\u00f3bbi id\u0151ben elmaradtak, az \u00edgy felszabadult id\u0151t pedig sokan a felgy\u00fclemlett alv\u00e1shi\u00e1ny p\u00f3tl\u00e1s\u00e1ra ford\u00edtott\u00e1k. Azonban a t\u00f6bb alv\u00e1s nem felt\u00e9tlen\u00fcl pihentet\u0151bb.<\/strong><\/p>\n

A pand\u00e9mia alatt \u00e1talakult alv\u00e1si szok\u00e1sokat, \u00e9s az \u00faj ritmus hat\u00e1s\u00e1t vizsg\u00e1lt\u00e1k a sv\u00e1jci tud\u00f3sok, amikor 435 embert k\u00e9rtek meg, hogy hat h\u00e9ten \u00e1t r\u00f6gz\u00edts\u00e9k alv\u00e1smennyis\u00e9g\u00fcket- \u00e9s min\u0151s\u00e9g\u00fcket, egy online felm\u00e9r\u00e9s keret\u00e9ben.<\/p>\n

A r\u00e9sztvev\u0151k egyharmada ak\u00e1r 50 perccel t\u00f6bbet aludt a karant\u00e9n alatt, mint kor\u00e1bban. Ez val\u00f3sz\u00edn\u0171leg nemcsak az ing\u00e1z\u00e1s megsz\u0171n\u00e9s\u00e9nek k\u00f6sz\u00f6nhet\u0151, hanem az \u00fan. \u201et\u00e1rsadalmi jetlag\u201d jelens\u00e9g\u00e9nek is. Ez a kifejez\u00e9s arra utal, hogy az emberek jobban be tudj\u00e1k \u00e1ll\u00edtani alv\u00e1sritmusukat saj\u00e1t biol\u00f3giai \u00f3r\u00e1juk szerint, mint k\u00fcls\u0151 szab\u00e1lyok \u00e9s esem\u00e9nyek alapj\u00e1n, mint p\u00e9ld\u00e1ul amikor k\u00e9s\u0151n \u00e9rnek haza.<\/p>\n

\"\"
Ha biol\u00f3giai \u00f3r\u00e1nk szerint alak\u00edtjuk ki alv\u00e1sritmusunk, frissebben fogunk kelni. Fot\u00f3: pixabay.com<\/figcaption><\/figure>\n

Emellett az alanyok olyan min\u0151s\u00e9gi t\u00e9nyez\u0151kr\u0151l is besz\u00e1moltak, mint p\u00e9ld\u00e1ul az elalv\u00e1s neh\u00e9zs\u00e9ge, az \u00e9jszakai \u00e9bred\u00e9sek, az alv\u00e1sk\u00e9ptelens\u00e9g, a zajokra val\u00f3 reakci\u00f3, a reggeli frissess\u00e9g\u00e9rzet \u00e9s \u00f6sszess\u00e9g\u00e9ben az alv\u00e1s pihentet\u0151 jellege.<\/p>\n

\u201eSajnos a t\u00f6bb alv\u00e1s nem egyenesen ar\u00e1nyos a jobb alv\u00e1ssal\u201d<\/em> \u2013 magyar\u00e1zta a tanulm\u00e1ny vezet\u0151szerz\u0151je, Christine Blume. A Bicycling online magazinnak adott interj\u00faban elmondta, hogy val\u00f3j\u00e1ban az alv\u00e1s min\u0151s\u00e9g\u00e9nek roml\u00e1s\u00e1r\u00f3l sz\u00e1moltak be a kutat\u00e1s r\u00e9sztvev\u0151i, s\u0151t, olyanok is voltak, akik kevesebbet aludtak, mint kor\u00e1bban.<\/p>\n

\u201eEz nem meglep\u0151, hiszen az \u00faj szitu\u00e1ci\u00f3kkal mindig neh\u00e9z megk\u00fczdeni, az \u00f6n\u00e9rt\u00e9kel\u00e9s\u00fcnkre is hat\u00e1ssal lehet egy-egy ismeretlen helyzet\u201d<\/em> \u2013 tette hozz\u00e1 a szakember. \u201e\u00c1ltal\u00e1ban az alv\u00e1s mennyis\u00e9ge nem ar\u00e1nyos a min\u0151s\u00e9g\u00e9vel, b\u00e1r k\u00e9ts\u00e9gtelen\u00fcl fontos aspektusa annak.\u201d<\/em><\/p>\n

Mit\u0151l alszunk jobban?<\/strong><\/h2>\n

A mozg\u00e1st\u00f3l, k\u00fcl\u00f6n\u00f6sen, ha a szabadban v\u00e9gezz\u00fck. Blume szerint a fizikai aktivit\u00e1s nagym\u00e9rt\u00e9kben befoly\u00e1solja az alv\u00e1s min\u0151s\u00e9g\u00e9t, a term\u00e9szetes napf\u00e9ny pedig szint\u00e9n hozz\u00e1j\u00e1rul a b\u00e9k\u00e9s \u00e9jszak\u00e1hoz, mivel seg\u00edti olyan hormonok szab\u00e1lyoz\u00e1s\u00e1t, mint p\u00e9ld\u00e1ul a melatonin \u00e9s a kortizol.<\/p>\n

M\u00e9g ha az emberek idej\u00fck nagy r\u00e9sz\u00e9t otthonukban t\u00f6lt\u00f6tt\u00e9k is, a testmozg\u00e1s seg\u00edtett nekik j\u00f3l aludni. Blume szerint az \u00f6n\u00e9rt\u00e9kel\u00e9si probl\u00e9m\u00e1k megsz\u0171n\u00e9s\u00e9hez is hozz\u00e1j\u00e1rul a sportol\u00e1s, ha pedig ki vagyunk b\u00e9k\u00fclve magunkkal, k\u00f6nnyebben \u00e9s zavartalanabbul alszunk.<\/p>\n

\u201eA testmozg\u00e1s lehet az egyik m\u00f3dja annak, hogy megbirk\u00f3zzunk a stresszel\u201d \u2013<\/em> magyar\u00e1zta Blume. \u201eLehet\u0151s\u00e9get ad arra, hogy a t\u00f6bb alv\u00e1s jobb alv\u00e1shoz vezessen.\u201d<\/em><\/p>\n

Teh\u00e1t, ha rosszul alszol, nem az a megold\u00e1s, hogy egyre kor\u00e1bban \u00e9s kor\u00e1bban b\u00fajsz \u00e1gyba. \u00dclj nyeregbe \u00e9s ir\u00e1ny a term\u00e9szet!<\/p>\n

Forr\u00e1s: <\/em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

A munkahelyi ing\u00e1z\u00e1s, a gyerekek fuvaroz\u00e1sa, \u00e9s a kora reggeli csoportos teker\u00e9sek az ut\u00f3bbi id\u0151ben elmaradtak, az \u00edgy felszabadult id\u0151t […]<\/p>\n","protected":false},"author":71,"featured_media":8188,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-8187","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nEz\u00e9rt alszol jobban sportol\u00e1s ut\u00e1n - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/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:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/ezert-alszol-jobban-sportolas-utan\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ez\u00e9rt alszol jobban sportol\u00e1s ut\u00e1n\" \/>\n<meta property=\"og:description\" content=\"A munkahelyi ing\u00e1z\u00e1s, a gyerekek fuvaroz\u00e1sa, \u00e9s a kora reggeli csoportos teker\u00e9sek az ut\u00f3bbi id\u0151ben elmaradtak, az \u00edgy felszabadult id\u0151t […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/ezert-alszol-jobban-sportolas-utan\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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