{"id":3186,"date":"2018-08-23T21:07:22","date_gmt":"2018-08-23T19:07:22","guid":{"rendered":"http:\/\/minuneanaturii.ro\/blog\/?p=3186"},"modified":"2025-08-30T18:02:17","modified_gmt":"2025-08-30T16:02:17","slug":"cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii","status":"publish","type":"post","link":"https:\/\/minuneanaturii.ro\/blog\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii","title":{"rendered":"Cum sa am un somn odihnitor? Remedii simple si eficiente anti-insomnii!"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-white ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Continut articol<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii\/#Factori_care_influenteaza_adormirea_si_calitatea_somnului_precum_si_sfaturi_pentru_un_somn_bun\" >Factori care influenteaza adormirea si calitatea somnului precum si sfaturi pentru un somn bun:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii\/#Remedii_naturale_in_insomnii_si_pentru_cresterea_calitatii_somnului_somnifere_naturale_sedative_naturale\" >Remedii naturale in insomnii si pentru cresterea calitatii somnului, somnifere naturale, sedative naturale<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii\/#Plante_medicinate_care_favorizeaza_somnul\" >Plante medicinate care favorizeaza somnul<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"#\" data-href=\"https:\/\/minuneanaturii.ro\/blog\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii\/#Schema_de_tratament_natural_impotriva_insomniei\" >Schema de tratament natural impotriva insomniei<\/a><\/li><\/ul><\/nav><\/div>\n<p>Somnul este o resursa vitala foarte importanta, insa destul de neglijata de majoritatea oamenilor.\u00a0La fel cum avem nevoie de aer, apa si alimente, in aceeasi masura avem nevoie si de somn.<\/p>\n<p>Fara somn si fara odihna adecvate, corpul nostru nu poate functiona in parametri optimi \u0219i este mai susceptibil la stres si la imbolnavire. Fara odihna corespunzatoare imunitatea si capacitatea intelectuala scad. Calitatea somnului influenteaza in mod direct si sanatatea organelor interne, deoarece ele sunt intr-un proces de refacere si regenerare in timpul somnului.<\/p>\n<p>Foarte multe persoane au dificultati in a adormi si in a pastra un somn odihnitor. Unele persoane adorm foarte greu, altele, dupa prima trezire in timpul noptii nu mai reusesc sa adoarma.<\/p>\n<p>Pentru a te bucura de viata si de tot ce inseamna ea, ai nevoie de un somn de cat mai inalta calitate.<\/p>\n<p>Un ciclu complet de somn dureaza 3-4 ore si trece prin mai multe etape de profunzime. Pentru a fi odihnit, un adult are nevoie de 2 cicluri complete, deci intre 6 si 8 ore de somn de calitate per noapte.<\/p>\n<p>Iti prezentam mai jos ce inseamna un somn de calitate, cum poti sa-l obtii si ce remedii eficiente avem la indemana atunci cand suferim de insomnie.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Factori_care_influenteaza_adormirea_si_calitatea_somnului_precum_si_sfaturi_pentru_un_somn_bun\"><\/span><strong><span style=\"font-size: 0.95em;\">Factori care influenteaza adormirea si calitatea somnului precum si sfaturi pentru un somn bun:<\/span><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Alimentatia<\/strong> &#8211; orarul meselor si combinarea alimentelor\n<ul>\n<li>pastreaza 3-4 ore intre mese<\/li>\n<li>nu manca nimic cu cel putin 2 ore inainte de culcare (ideal 3-4)<\/li>\n<li>nu fa combinatii alimentare gresite: amidonoase + proteine animale, fructe la sfarsitul mesei (etc.)<\/li>\n<li>mananca mese usoare seara (<a href=\"http:\/\/minuneanaturii.ro\/blog\/meniul-tau-complet-cu-retete-de-post-pe-o-saptamana\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>exemplu de meniu<\/strong><\/a>)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Starea psihica si stresul<\/strong>\n<ul>\n<li>niveluri crescute de <a href=\"http:\/\/minuneanaturii.ro\/blog\/sfaturi-si-remedii-naturale-anti-stres-si-anti-oboseala\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>stres<\/strong> <\/a>cauzeaza insomnii<\/li>\n<li>Grijile, problemele care ne framanta pot sa creeze o stare de agitatie care inhiba secretia de <a href=\"https:\/\/www.minuneanaturii.ro\/melatonina\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>melatonina<\/strong><\/a>, creste secretia de adrenalina, crescand astfel pulsul si alungand somnul<\/li>\n<\/ul>\n<\/li>\n<li><strong>Nivelul de efort fizic si sport<\/strong>\n<ul>\n<li>miscarea fizica elibereaza organismul de stres, ceea ce favorizeaza somnul<\/li>\n<li>efortul fizic stimuleaza eliminarea toxinelor din organism, ceea ce favorizeaza somnul<\/li>\n<li>sportul si efortul fizic consuma energie (fara sa dea oboseala marcanta) si astfel favorizeaza somnul<\/li>\n<li>efortul fizic regleaza ciclul somn-veghe, favorizand somnul<\/li>\n<li>este si o vorba, ca dupa o zi de munca sau efort fizic dormi \u201eca un bustean\u201d\u00a0\ud83d\ude42<\/li>\n<li>O extenuare prea mare si efortul fizic facut inainte de culcare pot da insa insomnii<\/li>\n<\/ul>\n<\/li>\n<li><strong>Varsta<\/strong>\n<ul>\n<li>copii dorm mai mult pentru ca au nevoie de mai mult somn<\/li>\n<li>batranii dorm mai putin, fiziologic ei au nevoie de mai putin somn<\/li>\n<li>nevoia de somn scade de la 23 de ore pe zi imediat dupa nastere pana la 5-6 ore la varsta de 80 de ani<\/li>\n<\/ul>\n<\/li>\n<li><strong>Salteaua si perna\u00a0<\/strong>pe care dormi, patul\n<ul>\n<li>pe ce dormi are o mare importanta in calitatea somnului,<\/li>\n<li>cauta saltele si perne care mentin corpul si coloana vertebrala intr-o pozitie cat mai naturala, ergonomica si fiziologica<\/li>\n<\/ul>\n<\/li>\n<li><strong>Temperatura din camera<\/strong>\n<ul>\n<li>desi suntem obisnuiti in general sa dormim la temperaturi mai mari, temperatura ideala de somn este de pana in 20\u00b0C<\/li>\n<\/ul>\n<\/li>\n<li><strong>Nivelul de intuneric<\/strong>\n<ul>\n<li>Desi pare evident si poate nici nu trebuia mentionat, intunericul este essential pentru un somn de calitate<\/li>\n<li>Intunericul complet stimuleaza sinteza naturala de <a href=\"https:\/\/www.minuneanaturii.ro\/melatonina\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>melatonina<\/strong><\/a>, hormonul somnului<\/li>\n<li>Evita orice ecran (televizor, tableta, telefon mobil) cu o ora inainte de culcare; ecranele cu lumina albastra (adica toate ecranele) inhiba hormonul somnului, agita si ingreuneaza adormirea.<\/li>\n<\/ul>\n<\/li>\n<li><strong>Nivelul de zgomot<\/strong>\n<ul>\n<li>La fel ca si intunericul, desi pare evident, linistea este esentiala pentru somn<\/li>\n<li>Ai nevoie de o liniste completa pentru un somn ideal (gandeste-te numai cat de suparator poate fi doar <a href=\"http:\/\/minuneanaturii.ro\/blog\/3-metode-pentru-a-tine-tantarii-si-insectele-la-distanta\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>bazaitul unui tantar<\/strong><\/a>\u00a0in timpul somnului)<\/li>\n<\/ul>\n<\/li>\n<li><strong>Probleme hormonale<\/strong>, in special tulburari de functionare ale <a href=\"https:\/\/www.minuneanaturii.ro\/tiroida\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>tiroidei<\/strong><\/a>\n<ul>\n<li>Disfunctii ale tiroidei pot da tulburari majore de somn<\/li>\n<li>Anumite <a href=\"https:\/\/www.minuneanaturii.ro\/echilibru-hormonal\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>tulburari hormonale<\/strong><\/a>, in special la femei (perioada premenstruala, perioade din sarcina) pot da probleme cu somnul<\/li>\n<\/ul>\n<\/li>\n<li><strong>Dureri articulare, dentare<\/strong> sau de alta natura\n<ul>\n<li>Cat de greu e sa dormi cand ai o durere? Foarte greu, de aceea e bine sa tii cont de <a href=\"http:\/\/minuneanaturii.ro\/blog\/alimentatia-cu-efect-antiinflamator\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>principiile de stil de viata<\/strong><\/a> sanatos, care te tin deoparte de durerile de orice fel<\/li>\n<li>Cu o durere de cap, de dinti sau de articulatii foarte puternica vei reusi foarte greu sa adormi, de aceea e nevoie sa o tratezi<\/li>\n<\/ul>\n<\/li>\n<li><strong>Anestezia generala<\/strong>\n<ul>\n<li>o operatie cu anestezie generala poate cauza tulburari de somn destul de severe pentru o perioada de 2-8 saptamani dupa operatie<\/li>\n<li>pentru normalizarea mai rapida a ciclului somn-veghe pot fi de ajutor anumite suplimente<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>Inainte sa apelezi la somnifere (mai ales la cele de sinteza care dau dependenta si sindrom de sevraj) tine cont de cele de mai sus si doreste-ti sa bifezi cat mai multe dintre ele.<\/p>\n<p>Pentru ca stiu ca iti vor fi de ajutor iti recomand si urmatoarele articole:<\/p>\n<ul>\n<li><a href=\"http:\/\/minuneanaturii.ro\/blog\/de-ce-ne-imbonavim-si-cum-ne-vindecam\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>De ce ne imbolnavim<\/strong><\/a><\/li>\n<li><a href=\"http:\/\/minuneanaturii.ro\/blog\/cum-putem-sa-avem-un-corp-sanatos-puternic-si-frumos\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Cum sa fiu sanatos<\/strong><\/a><\/li>\n<\/ul>\n<hr \/>\n<h2><span class=\"ez-toc-section\" id=\"Remedii_naturale_in_insomnii_si_pentru_cresterea_calitatii_somnului_somnifere_naturale_sedative_naturale\"><\/span><strong>Remedii naturale in insomnii si pentru cresterea calitatii somnului, somnifere naturale, sedative naturale<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Exista o multitudine de produse naturale pentru favorizarea somnului, noi am facut un top al celor mai utile si al celor consideram noi ca sunt cele mai eficiente:<\/p>\n<ul>\n<li><strong><a href=\"https:\/\/www.minuneanaturii.ro\/produse\/gemoderivate\/tei-argintiu-muguri-gemoderivat-50ml-plantextrakt-pret-oferta_.html\" target=\"_blank\" rel=\"noopener noreferrer\">Gemoderivat de tei<\/a>\u00a0&#8211; <\/strong>teiul regleaza ciclul somn &#8211; veghe, favorizeaza somnul pe timpul noptii fara sa dea somnolenta pe timpul zilei, poti incepe cu un <a href=\"https:\/\/www.minuneanaturii.ro\/produse\/ceaiuri\/ceai-tei-20pl-fares-pret-oferta_.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>ceai de tei<\/strong><\/a>, s-ar putea sa te ajute doar acesta, insa efectul e inferior gemoderivatului<\/li>\n<li><a href=\"https:\/\/www.minuneanaturii.ro\/melatonina\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Melatonina<\/strong> <\/a>&#8211; hormonul natural al somnului, nu creeaza dependenta si din cintra stimuleaza secretia naturala a aacestui hormon<\/li>\n<li><strong><a href=\"https:\/\/www.minuneanaturii.ro\/somnifere-naturale-pentru-insomnii\/melatonox-melatonina-valeriana-triptofan-30-comprimate-dietmed-naturmil-pret-oferta_.html\">Melatonox<\/a> &#8211; <\/strong>remediu ce contine o combinatie de <a href=\"https:\/\/minuneanaturii.ro\/blog\/melatonina-beneficii-administrare-contraindicatii-si-surse-naturale\"><strong>Melatonina<\/strong><\/a>, Valeriana \u0219i L-Triptofan pentru un somn odihnitor<\/li>\n<li><a href=\"https:\/\/www.minuneanaturii.ro\/somnifere-naturale-pentru-insomnii\/polygemma-25-somn-usor-50ml-plantextrakt-pret-oferta_.html\"><b>Polygemma 25 &#8211; somn usor <\/b><\/a>&#8211; o combinatie inedita de remedii gemoterapice care stimuleaza calmul si somnul fiziologic<\/li>\n<li><a href=\"https:\/\/www.minuneanaturii.ro\/produse\/remedii-florale-bach\/rescue-night-remediu-floral-10ml-bach-pret-oferta_.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Rescue night<\/strong><\/a> &#8211; un bun antistres si somnifer natural care readuce echilibrul emotional al pacientului; <a href=\"https:\/\/www.minuneanaturii.ro\/remedii-florale-rescue-bach\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>remediile florale Bach<\/strong><\/a> sunt un bune remediu pentru probleme emotionale, avand efecte fantastice si fiind intens folosite si de catre psihologi;<\/li>\n<li><a href=\"https:\/\/www.minuneanaturii.ro\/produse\/ceaiuri-ayurvedice\/ceai-ayurvedic-insomnii-ashwagandha-100g-everest-ayurveda-pret-oferta_.html\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Ceai ayurvedic insomnii <\/strong><\/a>&#8211; o combinatie originala, indiana pentru o adormire rapida si un somn odihnitor<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Plante_medicinate_care_favorizeaza_somnul\"><\/span><strong>Plante medicinate care favorizeaza somnul<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sunt foarte multe plante care influenteaza in mod pozitiv somnul si calitatea lui, o sa le enumar in mod succint pentru sti de existenta lor. Un simplu ceai, capsule sau extracte din aceste plante te pot ajuta sa ai un somn mai bun:<\/p>\n<ul>\n<li>tei<\/li>\n<li>valeriana<\/li>\n<li>passiflora<\/li>\n<li>roinita<\/li>\n<li>sunatoare<\/li>\n<li>lavanda<\/li>\n<li>hamei<\/li>\n<\/ul>\n<p>Inainte de a le folosi este bine sa ceri sfatul unui specialist, unele pot avea anumite atentionari speciale.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Schema_de_tratament_natural_impotriva_insomniei\"><\/span><strong>Schema de tratament natural impotriva insomniei<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><a href=\"https:\/\/www.minuneanaturii.ro\/somnifere-naturale-pentru-insomnii\/schema-tratament-natural-impotriva-insomniei-pret-oferta_.html\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-4870\" src=\"https:\/\/i0.wp.com\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2018\/08\/Schema-tratament-insomnie.jpg?resize=1020%2C816&#038;ssl=1\" alt=\"schema tratament insomnie\" width=\"1020\" height=\"816\" srcset=\"https:\/\/i0.wp.com\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2018\/08\/Schema-tratament-insomnie.jpg?resize=1024%2C819&amp;ssl=1 1024w, https:\/\/i0.wp.com\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2018\/08\/Schema-tratament-insomnie.jpg?resize=300%2C240&amp;ssl=1 300w, https:\/\/i0.wp.com\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2018\/08\/Schema-tratament-insomnie.jpg?resize=768%2C614&amp;ssl=1 768w, https:\/\/i0.wp.com\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2018\/08\/Schema-tratament-insomnie.jpg?resize=1536%2C1229&amp;ssl=1 1536w, https:\/\/i0.wp.com\/minuneanaturii.ro\/blog\/wp-content\/uploads\/2018\/08\/Schema-tratament-insomnie.jpg?w=2000&amp;ssl=1 2000w\" sizes=\"auto, (max-width: 1020px) 100vw, 1020px\" \/><\/a><\/p>\n<p><strong>Inainte de final, iti mai dau un sfat:<\/strong><\/p>\n<p>Primul lucru pe care ar fi bine sa il faci cand de trezesti dimineata, este sa-ti dai o nota calitatii somnului tau. Foloseste note (1-10) sau calificative (i, s, b, fb). Daca e sub 8 sau sub b, mai ai de imbunatatit, daca e si mai jos e nevoie sa actionezi cat mai repede, inainte ca organismul tau sa inceapa sa cedeze!<\/p>\n<p><em><strong>Somn usor si de calitate, vise frumoase si vesele iti doresc!<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Somnul este o resursa vitala foarte importanta, insa destul de neglijata de majoritatea oamenilor.\u00a0La fel cum avem nevoie de aer, apa si alimente, in aceeasi masura avem nevoie si de somn.<br \/>\nFara somn si fara odihna adecvate, corpul nostru nu poate functiona in parametri optimi \u0219i este mai susceptibil la stres si la imbolnavire.<br \/>\nCiteste acest articol si vei primii solutii simple si eficiente pentru un somn odihnitor<\/p>\n","protected":false},"author":101011,"featured_media":3217,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1,414,5,2401,7],"tags":[1764,1772,1771,1769,1765,1770,1778,1763,1777,1768,1202,1775,1767,1774,1198,620,1766,1196,1773,1776,1203],"class_list":["post-3186","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diverse","category-sanatate","category-sfaturi-utile-tips-and-tricks","category-somnul-importanta-si-solutii","category-tratamente-naturale","tag-calitatea-somnului","tag-ceai-ayurvedic-insomnii","tag-ceai-de-tei","tag-cicluri-de-somn","tag-factori-care-influenteaza-somnul","tag-gemoderivat-de-tei-pentru-somn","tag-hamei","tag-insomnii","tag-lavanda","tag-melatonina","tag-passiflora","tag-remedii-florale-bach","tag-remedii-naturale-insomnii","tag-rescue-night-pentru-insomnii","tag-roinita","tag-somn","tag-somnifere-naturale","tag-sunatoare","tag-sweet-dreams-solgar","tag-tei","tag-valeriana"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Cum sa am un somn odihnitor? Remedii simple si eficiente anti-insomnii! - minuneanaturii.ro<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cum sa am un somn odihnitor? 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Anca si Adrian Ienin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Farm. Anca si Adrian Ienin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/minuneanaturii.ro\\\/blog\\\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/minuneanaturii.ro\\\/blog\\\/cum-sa-am-un-somn-odihnitor-remedii-simple-si-eficiente-anti-insomnii\"},\"author\":{\"name\":\"Farm. Anca si Adrian Ienin\",\"@id\":\"https:\\\/\\\/minuneanaturii.ro\\\/blog\\\/#\\\/schema\\\/person\\\/f2d61b0d1b99f774c2026e5355657712\"},\"headline\":\"Cum sa am un somn odihnitor? 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