{"id":23575,"date":"2025-06-02T09:51:21","date_gmt":"2025-06-02T08:51:21","guid":{"rendered":"https:\/\/technews.al\/?p=23575"},"modified":"2025-06-02T09:57:21","modified_gmt":"2025-06-02T08:57:21","slug":"ekrani-i-telefonit-mund-te-ndikoje-ne-gjumin-tuaj-si-mund-ta-ndaloni-shikimin-e-pafund-ne-shtrat","status":"publish","type":"post","link":"https:\/\/technews.al\/?p=23575","title":{"rendered":"Ekrani i telefonit mund t\u00eb ndikoj\u00eb n\u00eb gjumin tuaj, si mund ta ndaloni shikimin e pafund n\u00eb shtrat?"},"content":{"rendered":"\n

1. Telefonat dhe gjumi nuk shkojn\u00eb mir\u00eb bashk\u00eb<\/strong>
Shum\u00eb njer\u00ebz p\u00ebrdorin telefonin para se t\u00eb flen\u00eb, edhe pse dihet se kjo ndikon negativisht n\u00eb gjum\u00eb. Drita e ekranit mashtron trurin duke menduar se \u00ebsht\u00eb ende dit\u00eb, gj\u00eb q\u00eb ul prodhimin e melatonin\u00ebs \u2013 hormoni q\u00eb na ndihmon t\u00eb flem\u00eb. Si pasoj\u00eb, gjumi vonohet dhe nuk \u00ebsht\u00eb cil\u00ebsor. Mungesa e gjumit \u00ebsht\u00eb lidhur prej koh\u00ebsh me probleme sh\u00ebndet\u00ebsore, madje nj\u00eb studim i fundit tregon se gjumi i \u00e7rregullt n\u00eb mosh\u00eb t\u00eb re mund t\u00eb ndikoj\u00eb n\u00eb kujtes\u00eb dhe mendim m\u00eb von\u00eb n\u00eb jet\u00eb.<\/p>\n\n\n\n

2. Trupi ka nevoj\u00eb p\u00ebr koh\u00eb p\u00ebr t\u2019u qet\u00ebsuar<\/strong>
P\u00ebrdorimi i telefonit ngat\u00ebrron ritmin natyral t\u00eb trupit (cirkadian), i cili kontrollon gjumin dhe hormone t\u00eb tjera. Ekspert\u00ebt thon\u00eb se truri ka nevoj\u00eb p\u00ebr koh\u00eb p\u00ebr t\u00eb kaluar nga gjendja aktive n\u00eb at\u00eb t\u00eb pushimit, nj\u00ebsoj si nj\u00eb ushqim q\u00eb duhet t\u00eb ftohet para se t\u00eb futet n\u00eb frigorifer. N\u00ebse nuk i japim koh\u00eb vetes p\u00ebr t\u2019u qet\u00ebsuar, gjumi nuk do t\u00eb jet\u00eb i thell\u00eb dhe i sh\u00ebndetsh\u00ebm.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

3. Doomscrolling \u2013 kur humb kontrollin<\/strong>
Shpesh ndodh q\u00eb nisim t\u00eb shohim disa video dhe p\u00ebrfundojm\u00eb duke kaluar gjysm\u00eb ore ose m\u00eb shum\u00eb duke l\u00ebvizur pa pushim n\u00eb rrjete sociale. Kjo quhet “doomscrolling” \u2013 dhe \u00ebsht\u00eb lidhur me pasoja t\u00eb k\u00ebqija p\u00ebr sh\u00ebndetin mendor dhe fizik. Edhe pse shum\u00eb studime fokusohen tek t\u00eb rinjt\u00eb, edhe t\u00eb rriturit, ve\u00e7an\u00ebrisht ata n\u00eb mosh\u00eb t\u00eb mesme, kan\u00eb v\u00ebshtir\u00ebsi me k\u00ebt\u00eb zakon.<\/p>\n\n\n\n

4. Si t\u00eb ndryshosh rutin\u00ebn para gjumit<\/strong>
Ekspert\u00ebt sugjerojn\u00eb t\u00eb krijosh nj\u00eb rutin\u00eb t\u00eb re q\u00eb nuk p\u00ebrfshin ekranin. Mund t\u00eb lexosh nj\u00eb lib\u00ebr fizik, t\u00eb b\u00ebsh nj\u00eb dush t\u00eb ngroht\u00eb, t\u00eb d\u00ebgjosh nj\u00eb podcast, t\u00eb p\u00ebrgatit\u00ebsh gj\u00ebrat p\u00ebr dit\u00ebn tjet\u00ebr ose t\u00eb kalosh koh\u00eb me familjen. Shkruaj n\u00eb let\u00ebr nj\u00eb list\u00eb t\u00eb gj\u00ebrave q\u00eb t\u00eb p\u00eblqejn\u00eb, por q\u00eb nuk arrin t\u2019i b\u00ebsh zakonisht. Gjithashtu, \u00ebsht\u00eb mir\u00eb q\u00eb aktivitetet para gjumit t\u2019i b\u00ebsh n\u00eb nj\u00eb vend tjet\u00ebr nga shtrati, q\u00eb trupi t\u00eb m\u00ebsoj\u00eb se shtrati \u00ebsht\u00eb p\u00ebr gjum\u00eb.<\/p>\n\n\n\n

Lexo edhe: A \u00ebsht\u00eb e v\u00ebrtet\u00eb \u2018kalbja e trurit\u2019? Ja si ndikon koha e tep\u00ebrt para ekranit n\u00eb trurin ton\u00eb<\/a><\/h2>\n\n\n\n

5. N\u00ebse nuk mund t\u00eb heq\u00ebsh dor\u00eb, zvog\u00eblo d\u00ebmin<\/strong>
N\u00ebse nuk e ke t\u00eb mundur t\u00eb heq\u00ebsh dor\u00eb krejt\u00ebsisht nga telefoni para gjumit, mund t\u00eb marr\u00ebsh disa masa p\u00ebr t\u00eb zvog\u00ebluar d\u00ebmin: vendos telefonin n\u00eb \u201cnight mode\u201d, ul ndri\u00e7imin, mbaje larg fytyr\u00ebs dhe mos e drejto drejt e n\u00eb sy. Aktivizo \u201cmos shqet\u00ebso\u201d p\u00ebr t\u00eb mos u tunduar nga njoftimet. Pyet veten pse po e p\u00ebrdor telefonin nat\u00ebn \u2013 ndoshta t\u00eb duhet m\u00eb shum\u00eb koh\u00eb p\u00ebr veten gjat\u00eb dit\u00ebs. Jepi vetes m\u00eb shum\u00eb k\u00ebnaq\u00ebsi m\u00eb her\u00ebt, q\u00eb t\u00eb mos kesh nevoj\u00eb p\u00ebr telefonin si \u201cshp\u00ebrblim\u201d nat\u00ebn.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

1. Telefonat dhe gjumi nuk shkojn\u00eb mir\u00eb bashk\u00ebShum\u00eb njer\u00ebz p\u00ebrdorin telefonin para se t\u00eb flen\u00eb, edhe pse dihet se kjo ndikon negativisht n\u00eb gjum\u00eb. Drita e ekranit mashtron trurin duke menduar se \u00ebsht\u00eb ende dit\u00eb, gj\u00eb q\u00eb ul prodhimin e melatonin\u00ebs \u2013 hormoni q\u00eb na ndihmon t\u00eb flem\u00eb. Si pasoj\u00eb, gjumi vonohet dhe nuk \u00ebsht\u00eb<\/p>\n","protected":false},"author":4,"featured_media":23595,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[40],"class_list":{"0":"post-23575","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tech","8":"tag-featured"},"yoast_head":"\nEkrani i telefonit mund t\u00eb ndikoj\u00eb n\u00eb gjumin tuaj, si mund ta ndaloni shikimin e pafund n\u00eb shtrat? - Technews.al<\/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:\/\/technews.al\/?p=23575\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ekrani i telefonit mund t\u00eb ndikoj\u00eb n\u00eb gjumin tuaj, si mund ta ndaloni shikimin e pafund n\u00eb shtrat? - Technews.al\" \/>\n<meta property=\"og:description\" content=\"1. 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