{"id":9379,"date":"2020-11-20T08:00:27","date_gmt":"2020-11-20T07:00:27","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=9379"},"modified":"2020-11-13T18:46:35","modified_gmt":"2020-11-13T17:46:35","slug":"immunerosites-oszre-4-tipp-a-jo-alvashoz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/","title":{"rendered":"Immuner\u0151s\u00edt\u00e9s \u0151szre: 4 tipp a j\u00f3 alv\u00e1shoz"},"content":{"rendered":"<p><strong>Ezekben a s\u00f6t\u00e9t \u00e9s h\u0171v\u00f6s \u0151szi napokban mindannyiunknak j\u00f3l j\u00f6n egy kis immuner\u0151s\u00edt\u00e9s, hogy elker\u00fclj\u00fck a betegs\u00e9geket, \u00e9s ne kelljen kihagynunk az edz\u00e9seinket \u00e9s t\u00far\u00e1inkat. Van n\u00e9h\u00e1ny \u00e9letm\u00f3dbeli t\u00e9nyez\u0151, ami nagyban befoly\u00e1solja immunrendszer\u00fcnket: az egyik ilyen az alv\u00e1s. A k\u00f6vetkez\u0151 tippek seg\u00edtenek, hogy a lehet\u0151 legpihentet\u0151bb \u00e9jszak\u00e1k el\u00e9be n\u00e9zz\u00fcnk!<\/strong><!--more--><\/p>\n<h2><strong>Aludj, mintha nyaraln\u00e1l!<\/strong><\/h2>\n<p>Az alv\u00e1s id\u0151tartama nagyon fontos t\u00e9nyez\u0151. Egy \u00e1tlagos feln\u0151ttnek 7-9 \u00f3ra alv\u00e1sra van sz\u00fcks\u00e9ge. Ha k\u00edv\u00e1ncsi vagy, neked pontosan mennyire, gondolj vissza azokra a napokra, amikor nyaral\u00e1son volt\u00e1l! H\u00e1ny \u00f3r\u00e1t aludt\u00e1l, amikor az utaz\u00e1s izgalmait m\u00e1r kipihented \u00e9s nem kellett semmit sem csin\u00e1lnod m\u00e1snap? Val\u00f3sz\u00edn\u0171leg ez az a sz\u00e1m, ami a teljes kipihents\u00e9ghez sz\u00fcks\u00e9ges.<\/p>\n<figure id=\"attachment_9380\" aria-describedby=\"caption-attachment-9380\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2020\/11\/Sleeping-woman-profimedia-0358303598.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-9380 size-large\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Sleeping-woman-profimedia-0358303598-1024x682.jpg\" alt=\"Sleeping woman\" width=\"1024\" height=\"682\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Sleeping-woman-profimedia-0358303598-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Sleeping-woman-profimedia-0358303598-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Sleeping-woman-profimedia-0358303598-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Sleeping-woman-profimedia-0358303598-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Sleeping-woman-profimedia-0358303598.jpg 1250w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><figcaption id=\"caption-attachment-9380\" class=\"wp-caption-text\"><em>H\u00e1ny \u00f3r\u00e1t alszol, ha vak\u00e1ci\u00f3zol? \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n<h2><strong>Kelj mindig ugyanakkor!<\/strong><\/h2>\n<p>Az \u00e9bred\u00e9s ideje befoly\u00e1solja az alv\u00e1s-\u00e9brenl\u00e9t ciklusod alakul\u00e1s\u00e1t, ez\u00e9rt fontos a rendszeress\u00e9g. Ragaszkodj egy fix id\u0151ponthoz, amikor felkelsz, h\u00e9tv\u00e9g\u00e9n is! Els\u0151 dolgot pedig az legyen, hogy sz\u00e9th\u00fazod a f\u00fcgg\u00f6ny\u00f6ket, az er\u0151s f\u00e9ny ugyanis seg\u00edt felvenni a ritmust.<\/p>\n<h2><strong>Csak okosan a szundikkal!<\/strong><\/h2>\n<p>Az alv\u00e1si rutin r\u00e9szei is lehetnek, ha este k\u00f6nnyen elalszol. De ha az \u00e9jszakai alv\u00e1shi\u00e1ny p\u00f3tl\u00e1s\u00e1ra haszn\u00e1lod a szundikat, akkor hossz\u00fa t\u00e1von csak s\u00falyosb\u00edtod a probl\u00e9m\u00e1t. Ha napk\u00f6zben cs\u00f6kkented az \u00e1lmoss\u00e1got, amit \u00e9jszaka kellett volna, este megint nehezen fogsz tudni elaludni!<\/p>\n<figure id=\"attachment_9381\" aria-describedby=\"caption-attachment-9381\" style=\"width: 800px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/girl-on-bike-in-bed.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-9381 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/girl-on-bike-in-bed.jpg\" alt=\"Sleeping with a bicycle\" width=\"800\" height=\"739\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/girl-on-bike-in-bed.jpg 800w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/girl-on-bike-in-bed-300x277.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/girl-on-bike-in-bed-768x709.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><figcaption id=\"caption-attachment-9381\" class=\"wp-caption-text\"><em>M\u00e9rt\u00e9kkel a szundiz\u00e1ssal!<\/em><\/figcaption><\/figure>\n<h3><strong>Sz\u00e1m\u00edt, mit csin\u00e1lsz lefekv\u00e9s el\u0151tt!<\/strong><\/h3>\n<p>Befoly\u00e1solja, hogy mennyire nehezen alszol el az, hogy mit csin\u00e1lsz este. Lefekv\u00e9s el\u0151tt 1-2 \u00f3r\u00e1val ker\u00fcld azokat a tev\u00e9kenys\u00e9geket, amik t\u00fal sok\u00e1ig tartanak \u00e9bren! Ilyen p\u00e9ld\u00e1ul:<\/p>\n<ul>\n<li>H\u00edrm\u0171sorok<\/li>\n<li>Sz\u00e1ml\u00e1k befizet\u00e9se<\/li>\n<li>Koffein fogyaszt\u00e1sa<\/li>\n<li>Videoj\u00e1t\u00e9kok<\/li>\n<li>V\u00e9get nem \u00e9r\u0151 sorozatok<\/li>\n<\/ul>\n<figure id=\"attachment_9382\" aria-describedby=\"caption-attachment-9382\" style=\"width: 1000px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Move-night-profimedia-0562717380-1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-9382\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Move-night-profimedia-0562717380-1.jpg\" alt=\"TV watching\" width=\"1000\" height=\"667\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Move-night-profimedia-0562717380-1.jpg 1000w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Move-night-profimedia-0562717380-1-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Move-night-profimedia-0562717380-1-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Move-night-profimedia-0562717380-1-272x182.jpg 272w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><figcaption id=\"caption-attachment-9382\" class=\"wp-caption-text\"><em>Ha tudod, hogy nem tudsz le\u00e1llni egy sorozattal, este ne kezdj m\u00e1r bele!<\/em><\/figcaption><\/figure>\n<p>Vannak azonban olyan tev\u00e9kenys\u00e9gek, amik seg\u00edtenek elaludni, n\u00e9ha t\u00fals\u00e1gosan hamar is hatnak. Ilyen az \u00e1gyban olvas\u00e1s \u00e9s az alkoholfogyaszt\u00e1s. Ut\u00f3bbi rossz hat\u00e1ssal van az alv\u00e1s min\u0151s\u00e9g\u00e9re, ker\u00fclj\u00fck el! V\u00e1lassz ink\u00e1bb az al\u00e1bbi programok k\u00f6z\u00fcl:<\/p>\n<ul>\n<li>Olvas\u00e1s, de nem az \u00e1gyban<\/li>\n<li>Besz\u00e9lget\u00e9s<\/li>\n<li>El\u0151k\u00e9sz\u00fcletek m\u00e1snapra<\/li>\n<li>Esti higi\u00e9niai rutin<\/li>\n<li>Zenehallgat\u00e1s<\/li>\n<\/ul>\n<p>Ezek a tev\u00e9kenys\u00e9gek seg\u00edtenek felk\u00e9sz\u00fclni az alv\u00e1sra. A k\u00e9k f\u00e9nyt jobb, ha elker\u00fclj\u00fck est\u00e9nk\u00e9nt, ha k\u00e9perny\u0151t kell n\u00e9zned, kapcsolj \u00e9jszakai m\u00f3dra!<\/p>\n<p>Pr\u00f3b\u00e1lj meg betartani n\u00e9h\u00e1ny tan\u00e1csot a fentiek k\u00f6z\u00fcl, \u00e9s \u00e9rezni fogod a v\u00e1ltoz\u00e1st!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ezekben a s\u00f6t\u00e9t \u00e9s h\u0171v\u00f6s \u0151szi napokban mindannyiunknak j\u00f3l j\u00f6n egy kis immuner\u0151s\u00edt\u00e9s, hogy elker\u00fclj\u00fck a betegs\u00e9geket, \u00e9s ne kelljen [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":9384,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-9379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Immuner\u0151s\u00edt\u00e9s \u0151szre: 4 tipp a j\u00f3 alv\u00e1shoz<\/title>\n<meta name=\"description\" content=\"Ezekben a s\u00f6t\u00e9t \u00e9s h\u0171v\u00f6s \u0151szi napokban mindannyiunknak j\u00f3l j\u00f6n egy kis immuner\u0151s\u00edt\u00e9s, hogy elker\u00fclj\u00fck a betegs\u00e9geket, \u00e9s ne kelljen kihagynunk az edz\u00e9seinket \u00e9s t\u00far\u00e1inkat.\" \/>\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\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Immuner\u0151s\u00edt\u00e9s \u0151szre: 4 tipp a j\u00f3 alv\u00e1shoz\" \/>\n<meta property=\"og:description\" content=\"Ezekben a s\u00f6t\u00e9t \u00e9s h\u0171v\u00f6s \u0151szi napokban mindannyiunknak j\u00f3l j\u00f6n egy kis immuner\u0151s\u00edt\u00e9s, hogy elker\u00fclj\u00fck a betegs\u00e9geket, \u00e9s ne kelljen kihagynunk az edz\u00e9seinket \u00e9s t\u00far\u00e1inkat. Van n\u00e9h\u00e1ny \u00e9letm\u00f3dbeli t\u00e9nyez\u0151, ami nagyban befoly\u00e1solja immunrendszer\u00fcnket: az egyik ilyen az alv\u00e1s. A k\u00f6vetkez\u0151 tippek seg\u00edtenek, hogy a lehet\u0151 legpihentet\u0151bb \u00e9jszak\u00e1k el\u00e9be n\u00e9zz\u00fcnk!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-20T07:00:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Bedding-profimedia-0467849110-CVR.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/\",\"name\":\"Immuner\u0151s\u00edt\u00e9s \u0151szre: 4 tipp a j\u00f3 alv\u00e1shoz\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Bedding-profimedia-0467849110-CVR.jpg\",\"datePublished\":\"2020-11-20T07:00:27+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Ezekben a s\u00f6t\u00e9t \u00e9s h\u0171v\u00f6s \u0151szi napokban mindannyiunknak j\u00f3l j\u00f6n egy kis immuner\u0151s\u00edt\u00e9s, hogy elker\u00fclj\u00fck a betegs\u00e9geket, \u00e9s ne kelljen kihagynunk az edz\u00e9seinket \u00e9s t\u00far\u00e1inkat.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/#breadcrumb\"},\"inLanguage\":\"hu\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Bedding-profimedia-0467849110-CVR.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2020\/11\/Bedding-profimedia-0467849110-CVR.jpg\",\"width\":1366,\"height\":600,\"caption\":\"Bed\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/immunerosites-oszre-4-tipp-a-jo-alvashoz\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Immuner\u0151s\u00edt\u00e9s \u0151szre: 4 tipp a j\u00f3 alv\u00e1shoz\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/\",\"name\":\"\u0160koda We Love Cycling - 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