Vogue,<\/em><\/a> autorja Desire\u00e9 Oostland e p\u00ebrshkroi pik\u00ebrisht at\u00eb p\u00ebrvoj\u00eb: p\u00ebr vite me radh\u00eb ajo flinte keq nat\u00ebn, shkonte n\u00eb shtrat von\u00eb, zgjohej gjat\u00eb nat\u00ebs dhe zgjohej her\u00ebt, derisa filloi t\u00eb pyeste veten n\u00ebse arsyeja mund t\u00eb q\u00ebndronte te darkat e vona.<\/p>\n\n\n\nDeri at\u00ebher\u00eb, si\u00e7 shkruan ajo, ajo shpesh hante nj\u00eb vakt t\u00eb v\u00ebrtet\u00eb vet\u00ebm midis or\u00ebs 22:00 dhe 23:00. Arsyet ishin krejt\u00ebsisht t\u00eb v\u00ebrteta: puna, angazhimet, ngjarjet, darkat me partnerin, organizimi i dob\u00ebt ose thjesht nj\u00eb zakon. Por kur vendosi ta zhvendoste vaktin e fundit t\u00eb madh n\u00eb or\u00ebn 18:00, ndryshimet u ndien shum\u00eb shpejt.<\/p>\n\n\n\n
Sigurisht, trupi mund ta tret\u00eb ushqimin n\u00eb \u00e7do koh\u00eb t\u00eb dit\u00ebs. \u00c7\u00ebshtja nuk \u00ebsht\u00eb t\u00eb injorohet uria vet\u00ebm sepse ora tregoi koh\u00ebn “e gabuar”. Por ekspert\u00ebt theksojn\u00eb gjithnj\u00eb e m\u00eb shum\u00eb se nj\u00eb dark\u00eb m\u00eb her\u00ebt, idealisht midis or\u00ebs 5 dhe 7 t\u00eb pasdites, mund t\u00eb ndihmoj\u00eb shum\u00eb njer\u00ebz – ve\u00e7an\u00ebrisht kur q\u00ebllimi \u00ebsht\u00eb nj\u00eb gjum\u00eb m\u00eb i mir\u00eb, tretje m\u00eb e leht\u00eb dhe nj\u00eb rit\u00ebm m\u00eb i q\u00ebndruesh\u00ebm i energjis\u00eb.<\/p>\n\n\n\n
Arsyeja \u00ebsht\u00eb mjaft logjike. N\u00eb mbr\u00ebmje, trupi p\u00ebrgatitet natyrsh\u00ebm p\u00ebr pushim: metabolizmi dhe proceset e tretjes ngadal\u00ebsohen, dhe ndjeshm\u00ebria ndaj insulin\u00ebs zvog\u00eblohet. N\u00ebse ham\u00eb nj\u00eb vakt t\u00eb bollsh\u00ebm pak para se t\u00eb shkojm\u00eb n\u00eb shtrat, trupi duhet t\u00eb merret me tretjen pik\u00ebrisht n\u00eb momentin kur duhet t\u00eb hyj\u00eb n\u00eb faz\u00ebn e rigjenerimit.<\/p>\n\n\n\n
Ndryshimi i par\u00eb q\u00eb vuri re autorja ishte gjumi. Kur ajo darkoi rreth or\u00ebs 6 t\u00eb pasdites, ajo ra n\u00eb gjum\u00eb m\u00eb leht\u00eb, flinte m\u00eb qet\u00eb dhe zgjohej m\u00eb e pushuar. Aplikacioni i saj i zgjuar Oura smart ring tregoi rezultate duksh\u00ebm m\u00eb t\u00eb mira t\u00eb cil\u00ebsis\u00eb s\u00eb gjumit sesa m\u00eb par\u00eb, kur ajo shpesh hante von\u00eb dhe shkonte n\u00eb shtrat pothuajse menj\u00ebher\u00eb pas vakteve.<\/p>\n\n\n\n
Ndryshimi i dyt\u00eb ishte zgjimi. N\u00eb vend q\u00eb t\u00eb mundoheshe t\u00eb zgjoheshe, t\u00eb shtyje alarmin dhe ta p\u00ebrgatisje n\u00eb m\u00ebngjes, nj\u00eb dark\u00eb m\u00eb her\u00ebt sillte nj\u00eb ndjesi qart\u00ebsie menj\u00ebher\u00eb pas zgjimit. Mund t\u00eb ting\u00eblloj\u00eb si nj\u00eb gj\u00eb e vog\u00ebl, por kushdo q\u00eb zgjohet i lodhur e di se sa shum\u00eb energjia e m\u00ebngjesit mund ta ndryshoj\u00eb t\u00eb gjith\u00eb dit\u00ebn.<\/p>\n\n\n\n
Gj\u00ebja e tret\u00eb ishte p\u00ebrqendrimi. Autori vuri re se n\u00eb m\u00ebngjes \u00ebsht\u00eb m\u00eb e leht\u00eb t\u00eb b\u00ebsh detyra q\u00eb k\u00ebrkojn\u00eb fokus dhe qet\u00ebsi. Edhe pse ende nuk ka mjaftuesh\u00ebm k\u00ebrkime q\u00eb lidhin drejtp\u00ebrdrejt koh\u00ebn e sakt\u00eb t\u00eb dark\u00ebs me p\u00ebrqendrim m\u00eb t\u00eb mir\u00eb m\u00ebngjesin tjet\u00ebr, dihet mir\u00eb se cil\u00ebsia e gjumit dhe ritmet cirkadiane ndikojn\u00eb n\u00eb v\u00ebmendjen, kujtes\u00ebn dhe nivelet e energjis\u00eb.<\/p>\n\n\n\n
Ndoshta ndryshimi m\u00eb konkret ndodhi n\u00eb stomak. Kur ham\u00eb von\u00eb, ve\u00e7an\u00ebrisht n\u00ebse shtrati yn\u00eb \u00ebsht\u00eb vet\u00ebm disa hapa larg tavolin\u00ebs, \u00ebsht\u00eb shum\u00eb e leht\u00eb t\u00eb p\u00ebrfundojm\u00eb duke u ndjer\u00eb t\u00eb r\u00ebnd\u00eb, t\u00eb fryr\u00eb ose me nj\u00eb dhimbje t\u00eb leht\u00eb stomaku. Nj\u00eb dark\u00eb m\u00eb her\u00ebt i l\u00eb koh\u00eb t\u00eb mjaftueshme trupit p\u00ebr t\u00eb l\u00ebvizur, edhe n\u00ebse \u00ebsht\u00eb p\u00ebrmes nj\u00eb sh\u00ebtitjeje t\u00eb leht\u00eb n\u00ebp\u00ebr apartament ose nj\u00eb fundi m\u00eb t\u00eb qet\u00eb t\u00eb dit\u00ebs, n\u00eb vend q\u00eb tretja t\u00eb filloj\u00eb n\u00eb pozicion shtrir\u00eb.<\/p>\n\n\n\nFoto: Unsplash \/ Saile Ilyas<\/figcaption><\/figure>\n\n\n\nNj\u00eb efekt tjet\u00ebr interesant ka t\u00eb b\u00ebj\u00eb me d\u00ebshir\u00ebn p\u00ebr \u00ebmb\u00eblsira. Kur darka u b\u00eb m\u00eb her\u00ebt dhe ritmi i vaktit m\u00eb i q\u00ebndruesh\u00ebm, ushqimet e lehta n\u00eb mbr\u00ebmje dhe d\u00ebshirat impulsive p\u00ebr sheqer dukeshin m\u00eb t\u00eb dob\u00ebta. Kjo ka kuptim, pasi vaktet m\u00eb t\u00eb rregullta dhe nj\u00eb interval m\u00eb i gjat\u00eb midis vakteve gjat\u00eb nat\u00ebs mund t\u00eb ndihmojn\u00eb n\u00eb nj\u00eb glicemi m\u00eb t\u00eb q\u00ebndrueshme, pa rritje dhe r\u00ebnie t\u00eb papritura t\u00eb energjis\u00eb.<\/p>\n\n\n\n
Megjithat\u00eb, ndoshta pjesa m\u00eb e r\u00ebnd\u00ebsishme e k\u00ebsaj historie nuk \u00ebsht\u00eb rregulli i rrept\u00eb “dark\u00eb n\u00eb or\u00ebn 6 pasdite ose asgj\u00eb”. \u00c7\u00ebshtja \u00ebsht\u00eb te distanca. N\u00ebse nuk mund t\u00eb hani aq her\u00ebt, nj\u00eb kompromis i mir\u00eb \u00ebsht\u00eb t\u00eb lini t\u00eb pakt\u00ebn tre or\u00eb midis vaktit tuaj t\u00eb fundit t\u00eb madh dhe shkuarjes n\u00eb shtrat. Kjo i jep trupit hap\u00ebsir\u00eb \u200b\u200bp\u00ebr t\u00eb p\u00ebrfunduar pjes\u00ebn m\u00eb t\u00eb madhe t\u00eb tretjes para se t\u00eb shtriheni.<\/p>\n\n\n\n
\u00cbsht\u00eb gjithashtu interesante se nj\u00eb dark\u00eb m\u00eb her\u00ebt nuk do t\u00eb thot\u00eb domosdoshm\u00ebrisht nj\u00eb vakt m\u00eb t\u00eb vog\u00ebl ose m\u00eb t\u00eb m\u00ebrzitsh\u00ebm. P\u00ebrkundrazi, kur e dim\u00eb t\u00eb mos ham\u00eb menj\u00ebher\u00eb para gjumit, \u00ebsht\u00eb m\u00eb e leht\u00eb t\u00eb b\u00ebjm\u00eb nj\u00eb dark\u00eb t\u00eb ekuilibruar me proteina, karbohidrate, yndyrna t\u00eb sh\u00ebndetshme dhe perime, pa frik\u00ebn se do t\u00eb “biem shum\u00eb keq” n\u00eb mesnat\u00eb.<\/p>\n\n\n\n
Sigurisht, jeta nuk \u00ebsht\u00eb nj\u00eb laborator. Ka darka me miqt\u00eb, udh\u00ebtime me makin\u00eb, net\u00eb t\u00eb vona, pushime verore dhe dit\u00eb kur ritmi ndryshon plot\u00ebsisht. Nj\u00eb dark\u00eb e von\u00eb nuk do ta shkat\u00ebrroj\u00eb sh\u00ebndetin ose gjumin tuaj. Por n\u00ebse shkoni n\u00eb shtrat \u00e7do nat\u00eb me barkun plot, zgjoheni t\u00eb lodhur dhe ndiheni sikur trupi juaj nuk po pushon nat\u00ebn, mund t\u00eb ia vlej\u00eb t\u00eb provoni nj\u00eb ndryshim t\u00eb thjesht\u00eb: zhvendosni dark\u00ebn m\u00eb her\u00ebt.<\/p>\n\n\n\n
Nuk \u00ebsht\u00eb josh\u00ebse, nuk \u00ebsht\u00eb e komplikuar dhe nuk k\u00ebrkon ndonj\u00eb shtes\u00eb t\u00eb kushtueshme n\u00eb rutin\u00ebn t\u00ebnde. Vet\u00ebm nj\u00eb planimetri paksa e ndryshme.<\/p>\n\n\n\n
Dhe n\u00ebse kjo p\u00ebrvoj\u00eb \u00ebsht\u00eb di\u00e7ka p\u00ebr t\u2019u konsideruar, darka n\u00eb or\u00ebn 6 t\u00eb mbr\u00ebmjes mund t\u00eb mos jet\u00eb nj\u00eb truk magjik – por mund t\u00eb jet\u00eb nj\u00eb ndryshim i vog\u00ebl q\u00eb b\u00ebn nj\u00eb ndryshim \u00e7udit\u00ebrisht t\u00eb madh.<\/p>\n","protected":false},"excerpt":{"rendered":"
Jemi m\u00ebsuar t\u00eb mendojm\u00eb p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb p\u00ebrmes rutinave t\u00eb mbr\u00ebmjes: m\u00eb pak telefona, m\u00eb shum\u00eb magnez, aroma e livandos, meditimi, frym\u00ebmarrja, temperatura ideale n\u00eb dhom\u00eb. Por ndonj\u00ebher\u00eb problemi nuk \u00ebsht\u00eb ajo q\u00eb b\u00ebjm\u00eb pak para gjumit, por shum\u00eb m\u00eb her\u00ebt – kur ham\u00eb dark\u00eb. N\u00eb nj\u00eb tekst p\u00ebr revist\u00ebn franceze Vogue, autorja Desire\u00e9 […]<\/p>\n","protected":false},"author":4,"featured_media":22445,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39],"tags":[],"class_list":["post-22444","post","type-post","status-publish","format-standard","has-post-thumbnail","category-receta"],"yoast_head":"\n
Ja \u00e7far\u00eb ka ndryshuar q\u00eb kur kam ngr\u00ebn\u00eb dark\u00eb n\u00eb or\u00ebn 6 t\u00eb pasdites - Kosova Times<\/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:\/\/kosovatimes.info\/index.php\/2026\/07\/03\/ja-cfare-ka-ndryshuar-qe-kur-kam-ngrene-darke-ne-oren-6-te-pasdites\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ja \u00e7far\u00eb ka ndryshuar q\u00eb kur kam ngr\u00ebn\u00eb dark\u00eb n\u00eb or\u00ebn 6 t\u00eb pasdites - Kosova Times\" \/>\n<meta property=\"og:description\" content=\"Jemi m\u00ebsuar t\u00eb mendojm\u00eb p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb p\u00ebrmes rutinave t\u00eb mbr\u00ebmjes: m\u00eb pak telefona, m\u00eb shum\u00eb magnez, aroma e livandos, meditimi, frym\u00ebmarrja, temperatura ideale n\u00eb dhom\u00eb. 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Kosova Times","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/kosovatimes.info\/index.php\/2026\/07\/03\/ja-cfare-ka-ndryshuar-qe-kur-kam-ngrene-darke-ne-oren-6-te-pasdites\/","og_locale":"en_US","og_type":"article","og_title":"Ja \u00e7far\u00eb ka ndryshuar q\u00eb kur kam ngr\u00ebn\u00eb dark\u00eb n\u00eb or\u00ebn 6 t\u00eb pasdites - Kosova Times","og_description":"Jemi m\u00ebsuar t\u00eb mendojm\u00eb p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb p\u00ebrmes rutinave t\u00eb mbr\u00ebmjes: m\u00eb pak telefona, m\u00eb shum\u00eb magnez, aroma e livandos, meditimi, frym\u00ebmarrja, temperatura ideale n\u00eb dhom\u00eb. Por ndonj\u00ebher\u00eb problemi nuk \u00ebsht\u00eb ajo q\u00eb b\u00ebjm\u00eb pak para gjumit, por shum\u00eb m\u00eb her\u00ebt – kur ham\u00eb dark\u00eb. 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