{"id":103169,"date":"2025-07-09T12:02:38","date_gmt":"2025-07-09T09:02:38","guid":{"rendered":"https:\/\/www.baltic-course.com\/lv\/?p=103169"},"modified":"2025-07-09T12:02:38","modified_gmt":"2025-07-09T09:02:38","slug":"zinatnieki-skaidro-cik-stundas-vajadzetu-gulet-cilvekiem-pensijas-vecuma-un-vecakiem","status":"publish","type":"post","link":"https:\/\/www.baltic-course.com\/lv\/zinatnieki-skaidro-cik-stundas-vajadzetu-gulet-cilvekiem-pensijas-vecuma-un-vecakiem\/103169","title":{"rendered":"Zin\u0101tnieki skaidro cik stundas vajadz\u0113tu gul\u0113t cilv\u0113kiem pensijas vecum\u0101 un vec\u0101kiem"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103170\" src=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/Ekranuznemums-2025-07-09-115321.jpg\" alt=\"\" width=\"818\" height=\"545\" srcset=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/Ekranuznemums-2025-07-09-115321.jpg 818w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/Ekranuznemums-2025-07-09-115321-768x512.jpg 768w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/Ekranuznemums-2025-07-09-115321-95x62.jpg 95w\" sizes=\"auto, (max-width: 818px) 100vw, 818px\" \/><\/p>\n<p><strong>Novecojot, k\u013c\u016bst arvien svar\u012bg\u0101k r\u016bp\u0113ties par savu miegu. S\u0101kot ar sabalans\u0113tu uzturu un pietiekamu \u016bdens uz\u0146em\u0161anu l\u012bdz fiziskaj\u0101m aktivit\u0101t\u0113m un pilnv\u0113rt\u012bgai atp\u016btai \u2013 katram ieradumam ir noz\u012bme<\/strong><\/p><div class=\"2e6ae01b4f90ae739e66a2cc7f5e8528\" data-index=\"1\" style=\"float: none; margin:10px 0 10px 0; text-align:center;\">\n <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-8775106392232080\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- Baltic course LV aug\u0161a -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-8775106392232080\"\r\n     data-ad-slot=\"4540934099\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script>\n<\/div>\n\n<p>Ta\u010du p\u0113c 65 gadu vecuma viens b\u016btisks labsaj\u016btas faktors izce\u013cas \u012bpa\u0161i: kvalitat\u012bvs miegs. Cik daudz miega senioriem paties\u012bb\u0101 ir nepiecie\u0161ams? Zin\u0101tne var j\u016bs p\u0101rsteigt.<\/p>\n<p><strong>Ieteicamais miega ilgums cilv\u0113kiem p\u0113c 65 gadu vecuma<\/strong><\/p>\n<p>M\u016bsu vajadz\u012bbas dab\u012bgi main\u0101s, mums novecojot. Pret\u0113ji izplat\u012btam m\u012btam, ka vecums noz\u012bm\u0113 maz\u0101ku vajadz\u012bbu p\u0113c atp\u016btas, p\u0113t\u012bjumi liecina, ka senioriem joproj\u0101m ir nepiecie\u0161ams pilnv\u0113rt\u012bgs miegs, lai saglab\u0101tu labu pa\u0161saj\u016btu. Eksperti no augsti nov\u0113rt\u0113t\u0101m iest\u0101d\u0113m, iesaka pieaugu\u0161ajiem virs 65 gadiem censties gul\u0113t apm\u0113ram septi\u0146as stundas nakt\u012b.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103171\" src=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/sleeping-7402144_1280.jpg\" alt=\"\" width=\"818\" height=\"545\" srcset=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/sleeping-7402144_1280.jpg 818w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/sleeping-7402144_1280-768x512.jpg 768w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/sleeping-7402144_1280-95x62.jpg 95w\" sizes=\"auto, (max-width: 818px) 100vw, 818px\" \/><\/p>\n<p>\u0160is septi\u0146u stundu m\u0113r\u0137is nav izv\u0113l\u0113ts nejau\u0161i. Tas \u013cauj piln\u012bb\u0101 atjaunoties un atbalsta svar\u012bgas funkcijas, piem\u0113ram, atmi\u0146as saglab\u0101\u0161anu, stiprin\u0101\u0161anu un riska samazin\u0101\u0161anu. Novecojot, main\u0101s miega raksti \u2013 cikli k\u013c\u016bst \u012bs\u0101ki un virspus\u0113j\u0101ki, un dzi\u013c\u0101 miega f\u0101zes m\u0113dz samazin\u0101ties. Tom\u0113r nepiecie\u0161amais miega daudzums optim\u0101lai vesel\u012bbai nemain\u0101s.<\/p>\n<p><strong>K\u0101 noveco\u0161ana ietekm\u0113 miega paradumus un ko sagaid\u012bt<\/strong><\/p>\n<p>Daudzi seniori pamana, ka vi\u0146i aizmieg agr\u0101k, bet ar\u012b pamostas agr\u0101k no r\u012bta. Nakts laik\u0101 bie\u017e\u0101k rodas pamo\u0161an\u0101s epizodes, kas var rad\u012bt saj\u016btu, ka miegs nav bijis pietiekams. Dzi\u013c\u0101, atjaunojo\u0161\u0101 miega samazin\u0101\u0161an\u0101s var \u0161\u0137ist nom\u0101co\u0161a, ta\u010du t\u0101 ir dabiska noveco\u0161anas sast\u0101vda\u013ca.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103172\" src=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/human-7023494_1280.jpg\" alt=\"\" width=\"818\" height=\"545\" srcset=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/human-7023494_1280.jpg 818w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/human-7023494_1280-768x512.jpg 768w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/human-7023494_1280-95x62.jpg 95w\" sizes=\"auto, (max-width: 818px) 100vw, 818px\" \/><\/p>\n<p>Izprotot \u0161\u012bs p\u0101rmai\u0146as, m\u0113s varam pieiet miegam ar liel\u0101ku l\u012bdzciet\u012bbu. T\u0101 viet\u0101, lai c\u012bn\u012btos ar izmai\u0146\u0101m, m\u0113s varam piel\u0101got savus ieradumus, lai veicin\u0101tu lab\u0101ku atp\u016btu. Miegs nav tikai par daudzumu \u2013 t\u0101 kvalit\u0101te ir tikpat svar\u012bga. Pat ar \u012bs\u0101kiem vai viegl\u0101kiem miega cikliem pareizi ieradumi var iev\u0113rojami uzlabot pa\u0161saj\u016btu.<\/p>\n<p><strong>Padomi miega kvalit\u0101tes uzlabo\u0161anai p\u0113c 65 gadu vecuma<\/strong><\/p>\n<p>Lai palielin\u0101tu iesp\u0113jas gul\u0113t labi, svar\u012bgi ir ieviest konsekventu dienas re\u017e\u012bmu. Iet gul\u0113t un celties vien\u0101 un taj\u0101 pa\u0161\u0101 laik\u0101 katru dienu pal\u012bdz regul\u0113t iek\u0161\u0113jo pulksteni. \u012apa\u0161i svar\u012bgi ir izvair\u012bties no ekr\u0101niem pirms gul\u0113tie\u0161anas, jo tie izstaro zilo gaismu, kas kav\u0113 melaton\u012bna \u2013 miegu regul\u0113jo\u0161\u0101s vielas \u2013 izdal\u012b\u0161anos.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103173\" src=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/cat-7533717_1280.jpg\" alt=\"\" width=\"818\" height=\"545\" srcset=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/cat-7533717_1280.jpg 818w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/cat-7533717_1280-768x512.jpg 768w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/cat-7533717_1280-95x62.jpg 95w\" sizes=\"auto, (max-width: 818px) 100vw, 818px\" \/><\/p>\n<p><span style=\"color: #ff0000;\"><strong>Lasi v\u0113l:\u00a0<a style=\"color: #ff0000;\" href=\"https:\/\/www.baltic-course.com\/lv\/redzeju-ka-manai-draudzenei-saldetava-stav-tukss-skivis-izradas-lieliska-ideja\/103057\" target=\"_blank\" rel=\"noopener\">Redz\u0113ju, ka manai draudzenei sald\u0113tav\u0101 st\u0101v tuk\u0161s \u0161\u0137\u012bvis \u2013 izr\u0101d\u0101s lieliska ideja<\/a><\/strong><\/span><\/p>\n<p>T\u0101pat p\u0113cpusdien\u0101 samazin\u0101ts kofe\u012bna pat\u0113ri\u0146\u0161 veicina lab\u0101ku miegu nakt\u012b. Gu\u013camistabas vides izveide mier\u012bg\u0101, v\u0113s\u0101 un tum\u0161\u0101 atmosf\u0113r\u0101 var b\u016btiski uzlabot miega kvalit\u0101ti. Da\u017ek\u0101rt nelielas p\u0101rmai\u0146as, piem\u0113ram, aptum\u0161ojo\u0161i aizkari vai baltais troksnis, var izr\u0101d\u012bties \u013coti efekt\u012bvas.<\/p>\n<p>Dienas miegs ir j\u016bt\u012bgs temats senioriem. Lai gan \u012bsa snauda var atjaunot ener\u0123iju, p\u0101r\u0101k ilgas vai v\u0113las snaudas var trauc\u0113t nakts miegu. Eksperti iesaka snaust ne ilg\u0101k par 20 min\u016bt\u0113m, ide\u0101li \u2013 laik\u0101 no pusdienlaika l\u012bdz plkst. 15.00. \u0160\u0101da l\u012bdzsvara iev\u0113ro\u0161ana \u013cauj atjaunoties, neboj\u0101jot galveno miega ciklu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-103174\" src=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/hotel-1749602_1280.jpg\" alt=\"\" width=\"818\" height=\"545\" srcset=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/hotel-1749602_1280.jpg 818w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/hotel-1749602_1280-768x512.jpg 768w, https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/hotel-1749602_1280-95x62.jpg 95w\" sizes=\"auto, (max-width: 818px) 100vw, 818px\" \/><\/p>\n<p><span style=\"color: #ff0000;\"><strong>Lasi v\u0113l:\u00a0<a style=\"color: #ff0000;\" href=\"https:\/\/www.baltic-course.com\/lv\/sesas-davanas-sekas-jeb-kas-var-notikt-ja-tu-kadam-uzdavini-sliktu-davanu\/103066\" target=\"_blank\" rel=\"noopener\">Se\u0161as d\u0101vanas sekas jeb kas var notikt ja tu k\u0101dam uzd\u0101vini \u201csliktu\u201d d\u0101vanu<\/a><\/strong><\/span><\/p>\n<p>No savas pieredzes varu teikt, ka, iev\u0113rojot \u0161os vienk\u0101r\u0161os ieteikumus \u2013 atteik\u0161an\u0101s no kofe\u012bna p\u0113c pusdien\u0101m, ekr\u0101nu samazin\u0101\u0161ana vakarpus\u0113 un atp\u016bta tum\u0161\u0101, m\u0101j\u012bg\u0101 telp\u0101 \u2013 ne tikai pal\u012bdz man \u0101tr\u0101k aizmigt, bet ar\u012b pamosties mundr\u0101kam. Tas \u0161\u0137iet k\u0101 kontroles atg\u016b\u0161ana p\u0101r k\u0101du no noveco\u0161anas izaicino\u0161\u0101kaj\u0101m da\u013c\u0101m.<\/p>\n<p>K\u0101 j\u016bsu naktsmiers ir main\u012bjies l\u012bdz ar vecumu? Vai esat atradu\u0161i k\u0101dus \u012bpa\u0161us ieradumus vai pa\u0146\u0113mienus, kas pal\u012bdz gul\u0113t lab\u0101k? Dalieties ar saviem st\u0101stiem \u2013 un nevilcinieties nodot \u0161os padomus k\u0101dam tuvam cilv\u0113kam, kuram tie var\u0113tu noder\u0113t. Miegs ir d\u0101vana, ko m\u0113s visi esam peln\u012bju\u0161i \u2013 jebkur\u0101 vecum\u0101.<\/p>\n\n<div style=\"font-size: 0px; height: 0px; line-height: 0px; margin: 0; padding: 0; clear: both;\"><\/div>","protected":false},"excerpt":{"rendered":"<p>Novecojot, k\u013c\u016bst arvien svar\u012bg\u0101k r\u016bp\u0113ties par savu miegu. S\u0101kot ar sabalans\u0113tu uzturu un pietiekamu \u016bdens uz\u0146em\u0161anu l\u012bdz fiziskaj\u0101m aktivit\u0101t\u0113m un pilnv\u0113rt\u012bgai atp\u016btai \u2013 katram ieradumam ir noz\u012bme<\/p>\n","protected":false},"author":54,"featured_media":103170,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[481,483,1],"tags":[],"class_list":["post-103169","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dzivesstils","category-interesanti","category-jaunakie-raksti"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Zin\u0101tnieki skaidro cik stundas vajadz\u0113tu gul\u0113t cilv\u0113kiem pensijas vecum\u0101 un vec\u0101kiem<\/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.baltic-course.com\/lv\/zinatnieki-skaidro-cik-stundas-vajadzetu-gulet-cilvekiem-pensijas-vecuma-un-vecakiem\/103169\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zin\u0101tnieki skaidro cik stundas vajadz\u0113tu gul\u0113t cilv\u0113kiem pensijas vecum\u0101 un vec\u0101kiem\" \/>\n<meta property=\"og:description\" content=\"Novecojot, k\u013c\u016bst arvien svar\u012bg\u0101k r\u016bp\u0113ties par savu miegu. S\u0101kot ar sabalans\u0113tu uzturu un pietiekamu \u016bdens uz\u0146em\u0161anu l\u012bdz fiziskaj\u0101m aktivit\u0101t\u0113m un pilnv\u0113rt\u012bgai atp\u016btai \u2013 katram ieradumam ir noz\u012bme\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.baltic-course.com\/lv\/zinatnieki-skaidro-cik-stundas-vajadzetu-gulet-cilvekiem-pensijas-vecuma-un-vecakiem\/103169\" \/>\n<meta property=\"og:site_name\" content=\"Baltic Course\" \/>\n<meta property=\"article:published_time\" content=\"2025-07-09T09:02:38+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.baltic-course.com\/lv\/wp-content\/uploads\/2025\/07\/Ekranuznemums-2025-07-09-115321.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"818\" \/>\n\t<meta property=\"og:image:height\" content=\"545\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Everts Jas\u0101ns\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta 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