{"id":9757,"date":"2025-10-30T15:52:26","date_gmt":"2025-10-30T13:52:26","guid":{"rendered":"https:\/\/arabikakafija.lv\/?p=9757"},"modified":"2025-10-30T16:23:51","modified_gmt":"2025-10-30T14:23:51","slug":"miegs-un-kafija-ka-atrast-lidzsvaru-starp-energiju-un-atputu","status":"publish","type":"post","link":"https:\/\/arabikakafija.lv\/en\/miegs-un-kafija-ka-atrast-lidzsvaru-starp-energiju-un-atputu\/","title":{"rendered":"Miegs un kafija. K\u0101 atrast l\u012bdzsvaru starp ener\u0123iju un atp\u016btu"},"content":{"rendered":"
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Kafija daudziem ir k\u0101 r\u012bta gl\u0101b\u0113js , t\u0101 ir arom\u0101tiska, uzmundrino\u0161a un iedvesmojo\u0161a. T\u0101 pal\u012bdz s\u0101kt dienu ar skaidru pr\u0101tu, pace\u013c garast\u0101vokli un veicina produktivit\u0101ti. Tom\u0113r taj\u0101 pa\u0161\u0101 laik\u0101 kafija bie\u017ei tiek vainota par to, ka trauc\u0113 gul\u0113t, izraisa bezmiegu vai rada nemier\u012bgu miegu. Vai tie\u0161\u0101m kafija ir vain\u012bga, un cik ilgi pirms miega to dr\u012bkst dzert, lai t\u0101 netrauc\u0113tu atp\u016btai?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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K\u0101p\u0113c kafija ietekm\u0113 miegu?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Galvenais faktors, kas nosaka kafijas ietekmi uz miegu, ir kofe\u012bns. Tas ir dabisks stimulants, kas iedarbojas uz centr\u0101lo nervu sist\u0113mu. Kofe\u012bns blo\u0137\u0113 adenoz\u012bnu – vielu, kas dienas laik\u0101 uzkr\u0101jas m\u016bsu smadzen\u0113s un liek justies miegainiem. Kad adenoz\u012bna darb\u012bba tiek blo\u0137\u0113ta, noguruma saj\u016bta mazin\u0101s, un m\u0113s j\u016btamies modr\u0101ki un ener\u0123isk\u0101ki.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Tom\u0113r \u0161\u012b ener\u0123ijas piepl\u016bduma cena ir t\u0101da, ka smadzenes ilg\u0101k paliek \u201cakt\u012bv\u0101 re\u017e\u012bm\u0101\u201d. Kofe\u012bna iedarb\u012bba nebeidzas br\u012bd\u012b, kad p\u0101rst\u0101jam justies mundri, tom\u0113r tas joproj\u0101m cirkul\u0113 asin\u012bs vair\u0101kas stundas. Vid\u0113ji kofe\u012bna pusperiods ir piecas l\u012bdz se\u0161as stundas. Tas noz\u012bm\u0113, ka, ja ap pulksten \u010detriem p\u0113cpusdien\u0101 izdzerat lielu kr\u016bzi kafijas, ap desmitiem vakar\u0101 j\u016bsu organism\u0101 joproj\u0101m b\u016bs apm\u0113ram puse no taj\u0101 eso\u0161\u0101 kofe\u012bna daudzuma.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Cik ilgi pirms miega nevajadz\u0113tu dzert kafiju?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Speci\u0101listi parasti iesaka nelietot kofe\u012bnu se\u0161as stundas pirms gul\u0113tie\u0161anas. Ja, piem\u0113ram, ejat gul\u0113t ap vienpadsmitiem vakar\u0101, p\u0113d\u0113jai kafijas tasei b\u016btu j\u0101b\u016bt ap pieciem p\u0113cpusdien\u0101. Tom\u0113r cilv\u0113ka organisma reakcija uz kofe\u012bnu ir individu\u0101la. Da\u017ei var izdzert espresso ar\u012b devi\u0146os vakar\u0101 un gul\u0113t mier\u012bgi, kam\u0113r citiem pat neliels kafijas daudzums p\u0113cpusdien\u0101 rada gr\u016bt\u012bbas iemigt.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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\u0160eit svar\u012bgi ir v\u0113rot savu \u0137ermeni. Ja vakar\u0101 gr\u016bti aizmigt vai miegs \u0161\u0137iet virspus\u0113js, iesp\u0113jams, ieteicams p\u0101rcelt p\u0113d\u0113jo kafijas tasi uz dienas pirmo pusi. Eksperiment\u0113jot ar kafijas lieto\u0161anas laiku, var viegli atrast sev piem\u0113rot\u0101ko ritmu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Cik daudz kafijas dien\u0101 ir dro\u0161i?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Kafija nav kait\u012bga, ja to lieto ar m\u0113ru. Eiropas P\u0101rtikas nekait\u012bguma iest\u0101de(EFSA) iesaka nep\u0101rsniegt 400 miligramus kofe\u012bna dien\u0101, kas atbilst aptuveni \u010detr\u0101m tas\u0113m melnas kafijas. Protams, kofe\u012bna daudzums var at\u0161\u0137irties atkar\u012bb\u0101 no kafijas pupi\u0146u \u0161\u0137irnes, grauzd\u0113juma un pagatavo\u0161anas veida.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Arabika kafij\u0101 kofe\u012bna ir nedaudz maz\u0101k nek\u0101 Robusta \u0161\u0137irn\u0113, t\u0101p\u0113c t\u0101 ir maig\u0101ka un piem\u0113rot\u0101ka tiem, kas v\u0113las izbaud\u012bt kafiju bez p\u0101rlieka stimul\u0113jo\u0161a efekta. Ja j\u016btat, ka kafija vakar\u0101 trauc\u0113 gul\u0113t, bet no t\u0101s negribas atteikties, var izv\u0113l\u0113ties ar\u012b decaffeinated coffee<\/a><\/span> – t\u0101 saglab\u0101 to pa\u0161u gar\u0161u un arom\u0101tu, tikai bez stimul\u0113jo\u0161\u0101 iedarb\u012bbas.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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K\u0101 saprast, vai kafija ietekm\u0113 j\u016bsu miegu?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Ja no r\u012bta pamostaties noguris, lai gan esat gul\u0113jis pietiekami ilgi, iesp\u0113jams, iemesls ir vakara kafijas deva. Citi sign\u0101li, kas var liecin\u0101t par kofe\u012bna ietekmi uz miegu, ir gr\u016bt\u012bbas aizmigt, bie\u017ea pamo\u0161an\u0101s nakt\u012b vai nemiers pirms gul\u0113tie\u0161anas.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Labs veids, k\u0101 p\u0101rbaud\u012bt savu jut\u012bgumu, ir ned\u0113\u013cas garum\u0101 atteikties no kafijas p\u0113c plkst. 14:00. Ja p\u0113c da\u017e\u0101m dien\u0101m miega kvalit\u0101te uzlabojas, iesp\u0113jams, j\u016bsu organisms ir jut\u012bg\u0101ks pret kofe\u012bnu un p\u0113cpusdienas kafija nav jums piem\u0113rota.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Kas notiek, ja kafiju dzer p\u0101r\u0101k v\u0113lu?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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P\u0101r\u0101k v\u0113lu izdzerta kafija var aizkav\u0113t aizmig\u0161anu, samazin\u0101t dzi\u013c\u0101 miega f\u0101zi un padar\u012bt miegu virspus\u0113ju. Cilv\u0113ks var gul\u0113t tikpat ilgi k\u0101 parasti, bet pamosties noguris. Ilgtermi\u0146\u0101 tas var rad\u012bt nogurumu, pasliktin\u0101t koncentr\u0113\u0161an\u0101s sp\u0113jas un garast\u0101vokli. Pat tad, ja esat pieradu\u0161i dzert kafiju v\u0113lu vakar\u0101 un \u201c\u0161\u0137iet\u201d, ka t\u0101 netrauc\u0113, miega kvalit\u0101te var b\u016bt neapzin\u0101ti slikt\u0101ka.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Miegs un kafija<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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Kafija un kvalitat\u012bvs miegs var past\u0101v\u0113t l\u012bdz\u0101s, ja zin\u0101m, k\u0101 tos sabalans\u0113t. Kafija pal\u012bdz b\u016bt modram un koncentr\u0113tam, bet miegs atjaunot ener\u0123iju un pr\u0101ta skaidr\u012bbu. Galvenais ir iev\u0113rot m\u0113ren\u012bbu: baud\u012bt kafiju dienas pirmaj\u0101 pus\u0113, nep\u0101rsniegt ieteicamo daudzumu un v\u0113rot savu pa\u0161saj\u016btu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Ja iev\u0113rosiet \u0161os vienk\u0101r\u0161os principus, kafija jums k\u013c\u016bs par uzticamu sabiedroto. Un, ja vakaros gribas izjust kafijas arom\u0101tu bez blakn\u0113m, izv\u0113lieties kvalitat\u012bvu Arabika bezkofe\u012bna kafiju. T\u0101 \u013caus saglab\u0101t iecien\u012bto gar\u0161as baud\u012bjumu, vienlaikus nodro\u0161inot mier\u012bgu un pilnv\u0113rt\u012bgu nakts miegu.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

Kafija daudziem ir k\u0101 r\u012bta gl\u0101b\u0113js , t\u0101 ir arom\u0101tiska, uzmundrino\u0161a un iedvesmojo\u0161a. T\u0101 pal\u012bdz s\u0101kt dienu ar skaidru pr\u0101tu, pace\u013c garast\u0101vokli un veicina produktivit\u0101ti. Tom\u0113r taj\u0101 pa\u0161\u0101 laik\u0101 kafija bie\u017ei tiek vainota par to, ka trauc\u0113 gul\u0113t, izraisa bezmiegu vai rada nemier\u012bgu miegu. Vai tie\u0161\u0101m kafija ir vain\u012bga, un cik ilgi pirms miega to […]<\/p>","protected":false},"author":8,"featured_media":9758,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[22],"tags":[],"class_list":["post-9757","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-raksti"],"_links":{"self":[{"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/posts\/9757","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/comments?post=9757"}],"version-history":[{"count":16,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/posts\/9757\/revisions"}],"predecessor-version":[{"id":9774,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/posts\/9757\/revisions\/9774"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/media\/9758"}],"wp:attachment":[{"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/media?parent=9757"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/categories?post=9757"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/arabikakafija.lv\/en\/wp-json\/wp\/v2\/tags?post=9757"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}