{"id":6766,"date":"2022-04-29T05:27:38","date_gmt":"2022-04-29T05:27:38","guid":{"rendered":"http:\/\/1139313165.test.prositehosting.co.uk\/?p=6766"},"modified":"2022-12-28T09:21:20","modified_gmt":"2022-12-28T09:21:20","slug":"your-guide-to-beating-insomnia-during-your-exams","status":"publish","type":"post","link":"https:\/\/www.nhsgp.net\/pl\/your-guide-to-beating-insomnia-during-your-exams\/","title":{"rendered":"Tw\u00f3j przewodnik po pokonaniu bezsenno\u015bci podczas egzamin\u00f3w"},"content":{"rendered":"

Gdy zbli\u017ca si\u0119 sezon egzamin\u00f3w, wielu uczni\u00f3w<\/a> zaczyna odczuwa\u0107 zrozumia\u0142y niepok\u00f3j. Stres zwi\u0105zany ze zbli\u017caj\u0105cymi si\u0119 egzaminami i zbyt du\u017ca liczba sesji nauki do p\u00f3\u017ana w nocy nie jest jednak dobra dla cia\u0142a ani m\u00f3zgu. W rzeczywisto\u015bci mo\u017ce to prowadzi\u0107 do bezsenno\u015bci.<\/p>\n

Uczniowie musz\u0105 wiedzie\u0107, jak radzi\u0107 sobie z bezsenno\u015bci\u0105, poniewa\u017c mo\u017ce ona powa\u017cnie wp\u0142yn\u0105\u0107 na ich zdrowie psychiczne i fizyczne, a tak\u017ce wyniki na egzaminach.<\/p>\n

Gdy zbli\u017ca si\u0119 sezon egzamin\u00f3w, wielu uczni\u00f3w zaczyna odczuwa\u0107 zrozumia\u0142y niepok\u00f3j. Stres zwi\u0105zany ze zbli\u017caj\u0105cymi si\u0119 egzaminami i zbyt du\u017ca liczba sesji nauki do p\u00f3\u017ana w nocy nie jest jednak dobra dla cia\u0142a ani m\u00f3zgu. W rzeczywisto\u015bci mo\u017ce to prowadzi\u0107 do bezsenno\u015bci.<\/p>\n

Uczniowie musz\u0105 wiedzie\u0107, jak radzi\u0107 sobie z bezsenno\u015bci\u0105, poniewa\u017c mo\u017ce ona powa\u017cnie wp\u0142yn\u0105\u0107 na ich zdrowie psychiczne i fizyczne, a tak\u017ce wyniki na egzaminach.<\/p>\n

<\/div>\n

Objawy bezsenno\u015bci<\/h2>\n

Martwisz si\u0119, \u017ce mo\u017cesz cierpie\u0107 na bezsenno\u015b\u0107? Oto niekt\u00f3re z najcz\u0119stszych objaw\u00f3w:<\/p>\n

    \n
  • Problemy z zasypianiem<\/li>\n
  • Budzenie si\u0119 w nocy <\/li>\n
  • Brak koncentracji <\/li>\n
  • Senno\u015b\u0107<\/li>\n
  • Cz\u0119ste b\u0142\u0119dy <\/li>\n<\/ul>\n

    Je\u015bli do\u015bwiadczasz tych objaw\u00f3w, powiniene\u015b wzi\u0105\u0107 pod uwag\u0119, \u017ce winowajc\u0105 mo\u017ce by\u0107 bezsenno\u015b\u0107. Gdy ju\u017c wiesz, \u017ce cierpisz na bezsenno\u015b\u0107, mo\u017cesz zacz\u0105\u0107 rozwi\u0105zywa\u0107 problemy i skupi\u0107 si\u0119 na lepszym \u015bnie. Czytaj dalej, aby dowiedzie\u0107 si\u0119, jak to zrobi\u0107.<\/p>\n

    <\/div>\n

    U\u017cywaj \u0142\u00f3\u017cka tylko do spania<\/h2>\n

    Kiedy u\u017cywasz \u0142\u00f3\u017cka do czego\u015b innego ni\u017c sen, tw\u00f3j m\u00f3zg nie kojarzy go ju\u017c z tymi najwa\u017cniejszymi zzzs. Nie u\u017cywaj \u0142\u00f3\u017cka do niczego innego ni\u017c spanie, a przekonasz si\u0119, \u017ce szybciej si\u0119 po\u0142o\u017cysz. Oznacza to nauk\u0119, przewijanie na telefonie i ogl\u0105danie telewizji!<\/p>\n

    <\/div>\n

    Unikaj czasu przed ekranem przed snem<\/h2>\n

    Ekrany zajmuj\u0105 du\u017c\u0105 cz\u0119\u015b\u0107 wsp\u00f3\u0142czesnego \u017cycia. W rzeczywisto\u015bci prawdopodobnie potrzebujesz ich do nauki do egzamin\u00f3w. Pora dnia, w kt\u00f3rej patrzysz na ekrany, ma jednak znaczenie. Wpatruj si\u0119 w smartfon zbyt blisko snu, a niebieskie \u015bwiat\u0142o sprawi, \u017ce Tw\u00f3j m\u00f3zg pomy\u015bli, \u017ce jest dzie\u0144. Znajd\u017a hobby niezwi\u0105zane z ekranem, kt\u00f3re mo\u017cesz robi\u0107 przed snem, takie jak czytanie lub medytacja, a przekonasz si\u0119, \u017ce \u0142atwiej ci b\u0119dzie zasn\u0105\u0107.<\/p>\n

    <\/div>\n

    Zapanuj nad poziomem stresu<\/h2>\n

    Radzenie sobie ze stresem, zw\u0142aszcza w okresie egzaminacyjnym, jest wyzwaniem. Zbyt du\u017cy stres mo\u017ce jednak prowadzi\u0107 do bezsenno\u015bci, co tylko przyczyni si\u0119 do wi\u0119kszej liczby niepokoj\u00f3w. Spr\u00f3buj opanowa\u0107 poziom stresu, robi\u0105c przerwy w nauce, anga\u017cuj\u0105c si\u0119 w odpr\u0119\u017caj\u0105ce hobby i utrzymuj\u0105c porz\u0105dek w nauce.<\/p>\n

    <\/div>\n

    Upewnij si\u0119, \u017ce Twoja sypialnia jest ch\u0142odna, ciemna i cicha <\/h2>\n

    Zastan\u00f3w si\u0119, jak przyjazny jest tw\u00f3j pok\u00f3j do spania. Je\u015bli Twoja sypialnia jest zbyt ciep\u0142a, zbyt jasna i zbyt g\u0142o\u015bna, kiedy pr\u00f3bujesz zasn\u0105\u0107, nic dziwnego, \u017ce masz trudno\u015bci z wyj\u015bciem.<\/p>\n

    Celuj w te trzy rzeczy: ch\u0142\u00f3d, ciemno\u015b\u0107 i cisz\u0119.<\/p>\n

    Je\u015bli jeste\u015b studentem mieszkaj\u0105cym w\u015br\u00f3d innych student\u00f3w, s\u0105 szanse, \u017ce trudno o cisz\u0119. W takim przypadku maszyna do bia\u0142ego szumu pomo\u017ce zag\u0142uszy\u0107 szum t\u0142a.<\/p>\n

    <\/div>\n

    Porozmawiaj ze swoim lekarzem rodzinnym <\/h2>\n

    Je\u015bli poprawa higieny snu nie dzia\u0142a, a ty nadal masz problemy z wysypianiem si\u0119, czas porozmawia\u0107 z lekarzem rodzinnym. Przeka\u017c im swoj\u0105 list\u0119 objaw\u00f3w, a b\u0119d\u0105 mogli dotrze\u0107 do \u017ar\u00f3d\u0142a problemu i pom\u00f3c Ci go przezwyci\u0119\u017cy\u0107. Mo\u017ce to obejmowa\u0107 leki, terapi\u0119 lub nowe techniki snu.<\/p>\n

    Nikt nie powinien \u017cy\u0107 z bezsenno\u015bci\u0105. Upewnij si\u0119, \u017ce poradzisz sobie z tym w trakcie sezonu egzaminacyjnego, aby\u015b m\u00f3g\u0142 dobrze wypa\u015b\u0107 na egzaminach. Je\u015bli nie mo\u017cesz sam, Tw\u00f3j lekarz og\u00f3lny s\u0142u\u017cy pomoc\u0105. <\/p>\n","protected":false},"excerpt":{"rendered":"

    Tw\u00f3j przewodnik po pokonaniu bezsenno\u015bci podczas egzamin\u00f3w<\/p>\n","protected":false},"author":4,"featured_media":9169,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[15],"tags":[],"class_list":["post-6766","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bez-kategorii"],"acf":[],"yoast_head":"\nTw\u00f3j przewodnik po pokonaniu bezsenno\u015bci podczas egzamin\u00f3w - NHS GP<\/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.nhsgp.net\/pl\/your-guide-to-beating-insomnia-during-your-exams\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tw\u00f3j przewodnik po pokonaniu bezsenno\u015bci podczas egzamin\u00f3w - 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