{"id":5231,"date":"2024-05-20T12:37:13","date_gmt":"2024-05-20T09:37:13","guid":{"rendered":"https:\/\/www.planteea.ro\/blog\/?p=5231"},"modified":"2024-06-07T12:49:47","modified_gmt":"2024-06-07T09:49:47","slug":"ritualul-tau-pentru-un-somn-linistit-cu-valeriana-si-passiflora","status":"publish","type":"post","link":"https:\/\/www.planteea.ro\/blog\/ritualul-tau-pentru-un-somn-linistit-cu-valeriana-si-passiflora\/","title":{"rendered":"Ritualul t\u0103u pentru un somn lini\u0219tit cu Valerian\u0103 \u0219i Passiflora"},"content":{"rendered":"\n<p>Orele trec \u0219i sim\u021bi cum cazi \u00een capcana unei alte nop\u021bi albe? Ocazional, o astfel de noapte poate fi trecut\u0103 cu vederea, dar c\u00e2nd fenomenul devine repetitiv, cumulezi tot mai mult\u0103 epuizare, irascibilitate \u0219i nelini\u0219te, iar concentrarea \u0219i motiva\u021bia sunt \u00een declin.&nbsp;<\/p>\n\n\n\n<p>Este deja dovedit \u0219tiin\u021bific c\u0103 <strong><a href=\"https:\/\/www.planteea.ro\/suplimente\/calmant-sedativ\/\">lipsa somnului<\/a><\/strong> poate avea un impact negativ asupra calit\u0103\u021bii vie\u021bii pe termen lung, declan\u0219\u00e2nd o serie de probleme de s\u0103n\u0103tate, printre cele mai comune fiind:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>cre\u0219terea hipertensiunii arteriale;<\/li>\n\n\n\n<li>cre\u0219terea riscului de accidente vasculare;<\/li>\n\n\n\n<li>apari\u021bia unei st\u0103ri de apatie generalizat\u0103;<\/li>\n\n\n\n<li>alterarea st\u0103rii psihice prin instalarea unor episoade de anxietate sau depresie.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>\u00cen aceste condi\u021bii, este evident c\u0103 ai nevoie s\u0103-\u021bi reglezi somnul \u0219i s\u0103-\u021bi recape\u021bi vitalitatea \u0219i productivitatea c\u00e2t de repede posibil.&nbsp;<\/p>\n\n\n\n<p>Recomandarea noastr\u0103 pentru tine? Un ritual de relaxare bine pus la punct, completat de o solu\u021bie natural\u0103 de excep\u021bie: mix-ul de plante pe baz\u0103 de Valerian\u0103 \u0219i Passiflora.&nbsp;<\/p>\n\n\n\n<p>Hai s\u0103 vezi cum le po\u021bi integra \u00een via\u021ba de zi cu zi!<\/p>\n\n\n\n<p><strong>De ce apare insomnia<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"780\" height=\"429\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-9.png\" alt=\"\" class=\"wp-image-5232\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-9.png 780w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-9-500x275.png 500w\" sizes=\"auto, (max-width: 780px) 100vw, 780px\" \/><\/figure>\n\n\n\n<p>De cele mai multe ori, insomnia este un simptom, o form\u0103 de manifestare a unui mesaj mai profund, un fel de avertisment asupra unui disconfort emo\u021bional pe care trebuie s\u0103-l identifici. A\u0219adar, de cele mai multe ori, \u00een spatele insomniei se ascunde un stres legat de via\u021ba profesional\u0103 sau personal\u0103.<\/p>\n\n\n\n<p>De\u0219i este de ajutor s\u0103 ac\u021bionezi direct asupra acestui simptom, descoperirea cauzei reale poate remedia problema pe termen lung.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Desigur, apari\u021bia <a href=\"https:\/\/www.planteea.ro\/suplimente\/calmant-sedativ\/\"><strong>insomniei<\/strong><\/a> poate fi legat\u0103 \u0219i de factori foarte concre\u021bi precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>perturbarea ritmului circadian prin deplas\u0103ri \u00een zone cu fus orar diferit, sau lucrul \u00een schimburi;<\/li>\n\n\n\n<li>consumul de cafein\u0103 sau alcool cu pu\u021bin timp \u00eenainte de ora de culcare;<\/li>\n\n\n\n<li>administrarea anumitor medicamente, mai ales antidepresive sau tratamente pentru hipertensiune;<\/li>\n\n\n\n<li>tulbur\u0103rile glandei tiroide (hipotiroidism, hipertiroidism) \u00ee\u021bi pot compromite calitatea somnului;<\/li>\n\n\n\n<li>schimb\u0103rile hormonale specific feminine, cauzate de ciclul menstrual sau menopauz\u0103;<\/li>\n\n\n\n<li>tulbur\u0103rile depresive pot genera declan\u0219area insomniei;<\/li>\n\n\n\n<li>sindromul picioarelor obosite poate fi corelat cu somnul agitat.<\/li>\n<\/ul>\n\n\n\n<p>De asemenea, odat\u0103 cu venirea prim\u0103verii, cre\u0219te riscul apari\u021biei insomniei. Creierul uman este foarte sensibil la stimuli exteriori ca intensitatea \u0219i durata luminii pe parcursul unei zile. Expunerea la lumina natural\u0103 este un bun generator de serotonin\u0103, celebrul hormon al fericirii. Odat\u0103 cu instalarea \u00eentunericului, serotonina este convertit\u0103 \u00een melatonin\u0103, substan\u021b\u0103 indispensabil\u0103 unui somn odihnitor, secretat\u0103 pe tot parcursul nop\u021bii. Doar c\u0103 nop\u021bile lungi de iarn\u0103 \u0219i zilele scurte, mohor\u00e2te, ne las\u0103 \u00een prag de prim\u0103var\u0103 cu rezerva de serotonin\u0103 sec\u0103tuit\u0103. Din aceast\u0103 cauz\u0103, corpul nostru are nevoie de un fin reglaj pentru a se adapta noilor condi\u021bii de mediu.<\/p>\n\n\n\n<p><em>Observ\u0103-te \u0219i vezi dac\u0103 pe parcursul unei luni, te confrun\u021bi s\u0103pt\u0103m\u00e2nal cu nop\u021bi albe, cu o frecven\u021b\u0103 de 2 \u2013 3 ori pe s\u0103pt\u0103m\u00e2n\u0103. Dac\u0103 situa\u021bia \u00ee\u021bi este familiar\u0103, probabil e\u0219ti deja con\u0219tient c\u0103 productivitatea \u00ee\u021bi este afectat\u0103, \u0219i ai nevoie s\u0103 apelezi la ajutor specializat. Te \u00eencuraj\u0103m s\u0103 te adresezi medicului curant sau unui psihoterapeut, mai ales dac\u0103 suspectezi c\u0103 la baza insomniei tale se afl\u0103 o cauz\u0103 de natur\u0103 emo\u021bional\u0103!\u00a0<\/em><\/p>\n\n\n\n<p><strong>Un program simplu de normalizare a somnului\u00a0<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"780\" height=\"429\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-10.png\" alt=\"\" class=\"wp-image-5233\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-10.png 780w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-10-500x275.png 500w\" sizes=\"auto, (max-width: 780px) 100vw, 780px\" \/><\/figure>\n\n\n\n<p>Probabil ai \u00een\u021beles deja c\u0103 un somn de calitate depinde \u00een mare m\u0103sur\u0103 de puterea obi\u0219nuin\u021bei, de adoptarea \u0219i respectarea unei discipline. Dac\u0103 organismul t\u0103u nu este racordat la alternan\u021ba zi \u2013 noapte, te po\u021bi reg\u0103si cu u\u0219urin\u021b\u0103 \u00een situa\u021bia \u00een care ritmul somn \u2013 veghe \u00ee\u021bi este bulversat. Astfel, pe parcursul zilei ajungi s\u0103 experimentezi o oboseal\u0103 cople\u0219itoare, \u00een timp ce noaptea, te confrun\u021bi cu st\u0103rile de veghe.<\/p>\n\n\n\n<p>\u00cen lumea medical\u0103 se vorbe\u0219te des despre a\u0219a-zisa \u201eigien\u0103 a somnului\u201d, care urmat\u0103 cu stricte\u021be, te poate ajuta s\u0103 te reglezi. Hai s\u0103 vezi cele mai importante reguli dintr-un program eficient de revitalizare a organismului prin normalizarea orelor de somn!&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Alege o or\u0103 de culcare \u0219i una de trezire care s\u0103 te avantajeze \u0219i respect\u0103-le cu regularitate. \u021aine cont c\u0103 ai nevoie de minim\u00a0<strong>7 \u2013 8h de somn pe noapte<\/strong>.\u00a0<\/li>\n\n\n\n<li>Nu dormi mai mult de\u00a0<strong>45 de minute<\/strong>\u00a0pe durata zilei.<\/li>\n\n\n\n<li>Evit\u0103 s\u0103 consumi cafea, ceai negru sau verde cu aproximativ\u00a0<strong>6h \u00eenainte de somn<\/strong>. Opteaz\u0103 \u00een schimb pentru ceaiuri din plante cu efect calmant:\u00a0<em>ceai de mu\u0219e\u021bel<\/em>,\u00a0<em>ceai de lavand\u0103<\/em>,\u00a0<em>ceai de tei<\/em>\u00a0sau\u00a0<em>sun\u0103toare<\/em>.<\/li>\n\n\n\n<li>Alimenta\u021bia este de asemenea important\u0103. Alege gust\u0103ri u\u0219oare \u0219i evit\u0103 pe c\u00e2t posibil dulciurile cu c\u00e2teva ore \u00eenainte de culcare. \u00cencearc\u0103 s\u0103 integrezi \u00een regimul t\u0103u alimentar\u00a0<strong>surse naturale de melatonin\u0103<\/strong>\u00a0precum:\u00a0<em>fistic<\/em>,\u00a0<em>migdale<\/em>,\u00a0<em>banane<\/em>,\u00a0<em>ghimbir<\/em>,\u00a0<em>goji<\/em>.<\/li>\n\n\n\n<li>Corpul t\u0103u are nevoie de mi\u0219care, chiar \u0219i sub forma unor plimb\u0103ri de minim 30 de minute pe zi. Ai \u00eens\u0103 grij\u0103 s\u0103 nu practici exerci\u021bii fizice intense \u00een apropierea orelor de somn.\u00a0<\/li>\n\n\n\n<li>Aerise\u0219te bine dormitorul \u00eenainte de culcare \u0219i \u021bine cont c\u0103 temperaturile mai sc\u0103zute favorizeaz\u0103 somnul.\u00a0<\/li>\n\n\n\n<li>Renun\u021b\u0103 la toate sursele de lumin\u0103 artificial\u0103 din camer\u0103.\u00a0<\/li>\n\n\n\n<li>Nu te distrage cu telefonul sau alte device-uri pentru c\u0103 lumina albastr\u0103 a ecranelor este unul dintre cei mai mari du\u0219mani ai somnului lini\u0219tit. Mult mai benefic este s\u0103 cite\u0219ti c\u00e2teva pagini din cartea preferat\u0103 \u00eenainte de culcare. Astfel tranzi\u021bia spre starea de somn se realizeaz\u0103 \u00eentr-un mod mult mai natural.\u00a0<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>De ce s\u0103 alegi suplimentul natural cu Valerian\u0103 \u0219i Passiflora<\/strong><\/h2>\n\n\n\n<p>Pe l\u00e2ng\u0103 stabilirea unui program favorabil alung\u0103rii insomniei, un sprijin de n\u0103dejde g\u0103se\u0219ti \u0219i \u00een farmacia naturii. Inspira\u021bi de comorile inepuizabile din lumea plantelor. \u00ce\u021bi punem la dispozi\u021bie un nou produs axat pe asigurarea calmului \u0219i reglarea somnului: un mix pe baz\u0103 de extracte standardizate din r\u0103d\u0103cin\u0103 de\u00a0<strong><a href=\"https:\/\/www.planteea.ro\/valeriana-passiflora-extract-30cps-adnatura\/\">Valerian\u0103 \u0219i Passiflora<\/a><\/strong>, certificat vegan, f\u0103r\u0103 organisme modificate genetic sau conservan\u021bi.\u00a0<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-11.png\" alt=\"\" class=\"wp-image-5234\" style=\"width:579px;height:auto\" srcset=\"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-11.png 1024w, https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/image-11-500x375.png 500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n<\/div>\n\n\n<p>Ingredientul-vedet\u0103 este\u00a0<strong>Valeriana<\/strong>, utilizat\u0103 \u00eenc\u0103 din <strong>Grecia Antic\u0103<\/strong> cu prec\u0103dere pentru propriet\u0103\u021bile curative ale r\u0103d\u0103cinii sale.\u00a0<strong>Acidul valerianic<\/strong>\u00a0din compozi\u021bia plantei ac\u021bioneaz\u0103 asupra receptorilor\u00a0<strong>GABA (acidul gamma-aminobutiric)<\/strong>\u00a0din organism. GABA reprezint\u0103 un neurotransmi\u021b\u0103tor care ajut\u0103 la reglarea impulsurilor nervoase, este produs \u00een creier \u0219i prezint\u0103 multiple beneficii asupra echilibrului emo\u021bional, printre care:\u00a0<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>amelioreaz\u0103 st\u0103rile anxioase \u0219i frica prin diminuarea excitabilit\u0103\u021bii neuronale;<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.planteea.ro\/suplimente\/calmant-sedativ\/\">\u00eembun\u0103t\u0103\u021be\u0219te calitatea somnului<\/a><\/strong>;<\/li>\n\n\n\n<li>contribuie la reducerea inflama\u021biei din corp (adesea cauzat\u0103 de nivelul crescut de cortizol, cunoscut ca \u201ehormonul stresului\u201d);<\/li>\n\n\n\n<li>amelioreaz\u0103 simptomele sindromului premenstrual.<\/li>\n<\/ul>\n\n\n\n<p>Capsulele vegetale sunt u\u0219or de administrat \u0219i te ajut\u0103 s\u0103-\u021bi \u00eembun\u0103t\u0103\u021be\u0219ti starea general\u0103 \u00een mod semnificativ:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>favorizeaz\u0103 instaurarea st\u0103rii de calm \u0219i relaxare<\/li>\n\n\n\n<li>combate epuizarea fizic\u0103 \u0219i psihic\u0103<\/li>\n\n\n\n<li>accentueaz\u0103 performan\u021ba mental\u0103<\/li>\n\n\n\n<li>induce un somn odihnitor, cu durat\u0103 prelungit\u0103<\/li>\n\n\n\n<li>regleaz\u0103 circula\u021bia sanguin\u0103.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Orele trec \u0219i sim\u021bi cum cazi \u00een capcana unei alte nop\u021bi albe? Ocazional, o astfel de noapte poate fi trecut\u0103&hellip;<\/p>\n","protected":false},"author":19,"featured_media":5235,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,9],"tags":[],"class_list":["post-5231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produse-naturiste","category-remedii-naturiste"],"fimg_url":"https:\/\/www.planteea.ro\/blog\/wp-content\/uploads\/2024\/06\/Matcha-Latte-1-1-1140x597-1.png","yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.0 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Ritualul t\u0103u pentru un somn lini\u0219tit cu Valerian\u0103 \u0219i Passiflora - Blog Planteea<\/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.planteea.ro\/blog\/ritualul-tau-pentru-un-somn-linistit-cu-valeriana-si-passiflora\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ritualul t\u0103u pentru un somn lini\u0219tit cu Valerian\u0103 \u0219i Passiflora\" \/>\n<meta property=\"og:description\" content=\"Orele trec \u0219i sim\u021bi cum cazi \u00een capcana unei alte nop\u021bi albe? 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