{"id":1192,"date":"2025-04-19T21:42:35","date_gmt":"2025-04-19T21:42:35","guid":{"rendered":"https:\/\/dizainoarkliukas.lt\/?p=1192"},"modified":"2025-04-19T21:42:35","modified_gmt":"2025-04-19T21:42:35","slug":"vakarines-treniruotes-gali-sutrikdyti-jusu-miega-naujas-tyrimas-nustato","status":"publish","type":"post","link":"https:\/\/dizainoarkliukas.lt\/?p=1192","title":{"rendered":"Vakarin\u0117s treniruot\u0117s gali sutrikdyti j\u016bs\u0173 mieg\u0105, naujas tyrimas nustato"},"content":{"rendered":"<p> <br \/>\n<br \/><\/p>\n<div style=\"position:relative;overflow:visible;font-size:1.2em;line-height:1.58\">\n<div class=\"pt-8 pb-10 border-t border-b border-decryptGridline \">\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Turinys:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dizainoarkliukas.lt\/?p=1192\/#Trumpai\" >Trumpai<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dizainoarkliukas.lt\/?p=1192\/#Paprastai_protingas_Informacinis_biuletenis\" >Paprastai protingas Informacinis biuletenis<\/a><\/li><\/ul><\/nav><\/div>\n<h4 class=\"sc-b2a202e4-4 bNRGqr gg-dark:text-white\" color=\"#333\"><span class=\"ez-toc-section\" id=\"Trumpai\"><\/span>Trumpai<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li class=\"font-meta-serif-pro font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Remiantis nauju tyrimu, didelio intensyvumo mank\u0161ta, atlikta beveik prie\u0161 mieg\u0105, gali \u017eymiai sutrikdyti miego kokyb\u0119 ir l\u0117tai atsigauti.<\/li>\n<li class=\"font-meta-serif-pro font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Tyrimo metu buvo analizuojami beveik 15 000 fizi\u0161kai aktyvi\u0173 suaugusi\u0173j\u0173 duomenys per metus ir i\u0161matuojo \u012fvairi\u0173 treniruo\u010di\u0173 lygio poveik\u012f beveik prie\u0161 mieg\u0105.<\/li>\n<li class=\"font-meta-serif-pro font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Tyr\u0117jai rekomenduoja atlikti didelio intensyvumo pratim\u0105 bent keturias valandas iki miego prad\u017eios, kad b\u016bt\u0173 galima optimizuoti miego kokyb\u0119.<\/li>\n<\/ul>\n<\/div>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Remiantis nauju tarptautiniu tyrimu, naktin\u0117s pel\u0117dos, kurios sunkiai pataik\u0117 \u012f sporto sal\u0119, gali prarasti ne tik prakait\u0105 &#8211; j\u016bs\u0173 miegas taip pat gali patekti.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Tyr\u0117jai i\u0161 JAV, Australijos ir \u0160veicarijos nustat\u0117, kad didelio intensyvumo mank\u0161ta, atliekama beveik prie\u0161 mieg\u0105, gali \u017eymiai sutrikdyti miego kokyb\u0119 ir l\u0117t\u0117ti pernakvoti. I\u0161vados, paskelbtos antradien\u012f <i>Gamtos ry\u0161iai<\/i>si\u016blykite \u017emon\u0117ms, siekiantiems geresn\u0117s miego sveikatos, per keturias valandas nuo miego per keturias valandas tur\u0117t\u0173 vengti sunki\u0173 treniruo\u010di\u0173 arba pasirinkti lengvesnius mank\u0161tos per t\u0105 lang\u0105.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Mokslininkai ir sveikatos \u0161alininkai ilg\u0105 laik\u0105 pabr\u0117\u017e\u0117, kad miegas yra b\u016btinas kognityvinei funkcijai, imunin\u0117s sistemos sveikatai, emocinei gerovei ir fiziniam atsigavimui, tod\u0117l tai yra gyvybi\u0161kai svarbi bendros sveikatos komponentas.<\/p>\n<p><iframe loading=\"lazy\" style=\"border:0\" src=\"https:\/\/myriad.markets\/embed\/market\/will-bryan-johnson-lead-the-rejuvenation-olympics-ranking-by-mid-2025\" width=\"100%\" height=\"415px\"><span style=\"width:0px;overflow:hidden;line-height:0\" data-mce-type=\"bookmark\" class=\"mce_SELRES_start\">\ufeff<\/span><\/iframe><\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">\u201eMan niekas n\u0117ra svarbiau nei miegas\u201c, &#8211; anks\u010diau pasakojo Biohackeris Bryanas Johnsonas <i>I\u0161\u0161ifruoti<\/i>. \u201eA\u0161 planuoju valgyti, savo socialinius \u012fvykius, savo darbo grafik\u0105, visk\u0105 aplink mieg\u0105, o tai yra visi\u0161kai prie\u0161inga tam, k\u0105 visuomen\u0117 daro \u0161iuo metu\u201c.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Nor\u0117dami i\u0161tirti pratim\u0173 laiko ir intensyvumo poveik\u012f, tyr\u0117jai per metus i\u0161analizavo 14 689 fizi\u0161kai aktyvi\u0173 suaugusi\u0173j\u0173 miego ir mank\u0161tos duomenis, naudodamiesi ne\u0161iojamais biometriniais prietaisais, kuriuos suk\u016br\u0117 veiklos steb\u0117jimo \u012fmon\u0117 WHOOP. Tyrime buvo skirtas laikas, kaip laikas ir intensyvumas, tyrimas buvo vadinamas \u201emank\u0161tos \u012ftampa\u201c &#8211; viso fizinio kr\u016bvio metu treniruot\u0117s metu &#8211; paveik\u0117 rezultatus.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">\u201eVisuomen\u0117s sveikatos gair\u0117s rekomenduoja mank\u0161tintis kaip pagrindin\u0117 gyvenimo b\u016bdo intervencija skatinant ir palaikant sveik\u0105 miego funkcij\u0105 bei ma\u017einant ligos rizik\u0105\u201c, &#8211; teigiama tyrime. \u201eTa\u010diau \u012ftemptas vakaro mank\u0161ta gali sutrikdyti mieg\u0105 d\u0117l padid\u0117jusio simpatinio susijaudinimo\u201c.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Simpatinis susijaudinimas yra ta b\u016bsena, kurioje k\u016bnas i\u0161lieka budrus ir fiziologi\u0161kai suaktyvintas, tod\u0117l sunkiau atsipalaiduoti poilsiui.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">\u201eNor\u0117dami optimizuoti mieg\u0105, asmenys tur\u0117t\u0173 stengtis atlikti keturias ar daugiau valand\u0173 prie\u0161 miego prad\u017ei\u0105, kad b\u016bt\u0173 suma\u017einta galimos neigiamos pasekm\u0117s miegui\u201c, &#8211; ra\u0161\u0117 tyr\u0117jai.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Will Ahmedas, WHOOP generalinis direktorius, pabr\u0117\u017e\u0117 laiko svarb\u0105 mokymuose X (buv\u0119s \u201eTwitter\u201c). \u201eJei sunkiai treniruojat\u0117s, bet nemiegate gerai, kai treniruojat\u0117s, gali b\u016bti svarbu tiek pat, kiek j\u016bs treniruojat\u0117s\u201c, &#8211; ra\u0161\u0117 jis.<\/p>\n<div class=\"relative w-full\">\n<blockquote class=\"twitter-tweet mx-auto\">\n<p lang=\"en\" dir=\"ltr\">Nauji mank\u0161tos ir miego tyrimai<\/p>\n<p>A\u0161 did\u017eiuojuosi tuo pasidalindamas <a href=\"https:\/\/twitter.com\/WHOOP?ref_src=twsrc%5Etfw\" data-wpel-link=\"internal\">@Whoop<\/a> Tyrimai k\u0105 tik buvo paskelbti <a href=\"https:\/\/twitter.com\/Nature?ref_src=twsrc%5Etfw\" data-wpel-link=\"internal\">@NATURA<\/a>. M\u016bs\u0173 tyrimas i\u0161analizavo 4,3 milijono nakt\u0173 miego per ~ 15K WHOOP narius, kad atsakyt\u0173 \u012f paprast\u0105, bet svarb\u0173 klausim\u0105: Ar treniruot\u0117s nakt\u012f kenkia j\u016bs\u0173 miegui? <a href=\"https:\/\/t.co\/CjkanSHT08\" data-wpel-link=\"internal\">pic.twitter.com\/cjkansht08<\/a><\/p>\n<p>&#8211; Will Ahmed (@Willahmed) <a href=\"https:\/\/twitter.com\/willahmed\/status\/1912534574652866673?ref_src=twsrc%5Etfw\" data-wpel-link=\"internal\">2025 m. Baland\u017eio 16 d<\/a><\/p>\n<\/blockquote>\n<\/div>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Kai mank\u0161ta baig\u0117si dviem valandomis iki \u012fprasto miego laiko, dalyviai, u\u017esiimantys maksimaliomis deformacijos treniruot\u0117mis, u\u017emigo vidutini\u0161kai po 36 minu\u010di\u0173 ir miegojo 22 minutes ma\u017eiau nei tie, kurie atliko lengvus pratimus.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">Tyrimo duomenimis, sutrikimai buvo dar ry\u0161kesni, kai mank\u0161ta prat\u0119s\u0117 \u012fprast\u0105 \u017emogaus mieg\u0105, o miego trukm\u0117 buvo suma\u017einta iki 43 minu\u010di\u0173. Tyrimas taip pat u\u017egin\u010dijo tradicines miego sveikatos gaires, kurios paprastai atgraso nuo mank\u0161tos vakare.<\/p>\n<p class=\"font-meta-serif-pro scene:font-noto-sans scene:text-base scene:md:text-lg font-normal text-lg md:text-xl md:leading-9 tracking-px text-body gg-dark:text-neutral-100\">\u201ePrie\u0161ingai nei ankstesn\u0117s miego sveikatos gair\u0117s, kurios atgraso nuo pratyb\u0173 nakt\u012f, naujausios gair\u0117s yra ma\u017eiau konservatyvios, ir tai rodo, kad, pavyzd\u017eiui, vidutinio intensyvumo mank\u0161ta, pasibaigusi bent 90 minu\u010di\u0173 prie\u0161 mieg\u0105, nedelsdami ir sutrikdys mieg\u0105\u201c,-ra\u0161\u0117 tyr\u0117jai. \u201eTa\u010diau \u0161iose gair\u0117se neu\u017esimenama apie leistinos vidutinio intensyvumo vakarinio pratimo trukm\u0119; kritinis aspektas \u012fvertinant mank\u0161tos \u012ftamp\u0105.\u201c<\/p>\n<div class=\"my-4 border-b border-decryptGridline\">\n<div class=\"text-start p-8 md:py-12 md:px-12 max-w-prose relative\"><span class=\"border-t-4 border-l-4 w-4 h-4 md:border-t-(6px) md:border-l-(6px) md:w-6 md:h-6 border-decryptPurple dark:border-decryptNeon gg-dark:border-cc-pink-2 absolute top-4 left-4 md:top-6 md:left-6\"\/><span class=\"border-t-4 border-l-4 w-4 h-4 md:border-t-(6px) md:border-l-(6px) md:w-6 md:h-6 border-decryptPurple dark:border-decryptNeon gg-dark:border-cc-pink-2 absolute rotate-180 bottom-4 right-4 md:bottom-6 md:right-6\"\/><\/p>\n<h3 class=\"font-akzidenz-grotesk font-bold text-xl md:text-3xl md:text-center gg-dark:text-white\"><span class=\"ez-toc-section\" id=\"Paprastai_protingas_Informacinis_biuletenis\"><\/span>Paprastai protingas<!-- --> Informacinis biuletenis<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Savait\u0117s AI kelion\u0117, kuri\u0105 pasakojo generacinis AI modelis.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><br \/>\n<br \/><br \/>\n<br \/><a href=\"https:\/\/decrypt.co\/315506\/evening-workouts-disrupting-sleep\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Trumpai Remiantis nauju tyrimu, didelio intensyvumo mank\u0161ta, atlikta beveik prie\u0161 mieg\u0105, gali \u017eymiai sutrikdyti miego kokyb\u0119 ir l\u0117tai atsigauti. Tyrimo&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1193,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[278],"tags":[453,2548,2549,732,2103,2547,2546,33,2545],"class_list":["post-1192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-web3","tag-gali","tag-jusu","tag-miega","tag-naujas","tag-nustato","tag-sutrikdyti","tag-treniruotes","tag-tyrimas","tag-vakarines"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Vakarin\u0117s treniruot\u0117s gali sutrikdyti j\u016bs\u0173 mieg\u0105, naujas tyrimas nustato - DizainoArkliukas.LT<\/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:\/\/dizainoarkliukas.lt\/?p=1192\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vakarin\u0117s treniruot\u0117s gali sutrikdyti j\u016bs\u0173 mieg\u0105, naujas tyrimas nustato - DizainoArkliukas.LT\" \/>\n<meta property=\"og:description\" content=\"Trumpai Remiantis nauju tyrimu, didelio intensyvumo mank\u0161ta, atlikta beveik prie\u0161 mieg\u0105, gali \u017eymiai sutrikdyti miego kokyb\u0119 ir l\u0117tai atsigauti. 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