{"id":9368,"date":"2022-10-17T07:00:27","date_gmt":"2022-10-17T07:00:27","guid":{"rendered":"https:\/\/staging.grindeks.eu\/?post_type=health_posts&#038;p=9368"},"modified":"2022-10-17T07:00:31","modified_gmt":"2022-10-17T07:00:31","slug":"ka-socialie-mediji-ietekme-mentalo-veselibu","status":"publish","type":"health_posts","link":"https:\/\/grindeks.com\/lv\/health_posts\/ka-socialie-mediji-ietekme-mentalo-veselibu\/","title":{"rendered":"K\u0101 soci\u0101lie mediji ietekm\u0113 ment\u0101lo vesel\u012bbu?"},"content":{"rendered":"\n<p>Arvien vair\u0101k savu br\u012bvo laiku pavad\u0101m, lietojot soci\u0101los t\u012bklus \u2014 komunic\u0113jot ar draugiem, uzzinot aktu\u0101lo, daloties ar savas dz\u012bves jaunumiem. 24&nbsp;% ASV jaunie\u0161u zi\u0146o, ka tie\u0161saist\u0113 atrodas gandr\u012bz nep\u0101rtraukti. [4] Un vismaz vienu soci\u0101lo mediju sav\u0101m ikdienas gait\u0101m izmanto 72&nbsp;% ASV iedz\u012bvot\u0101ju. [6] Ar\u012b Latvij\u0101 esam akt\u012bvi soci\u0101lo t\u012bklu lietot\u0101ji. <em>Facebook<\/em> vietni izmantojam visbie\u017e\u0101k&nbsp;\u2014 66,9&nbsp;% no visiem valsts iedz\u012bvot\u0101jiem. Visliel\u0101kais lietot\u0101ju skaits ir vecumgrup\u0101 no 25 l\u012bdz 34&nbsp;gadiem. [5]<\/p>\n\n\n\n<p><strong>K\u0101 soci\u0101lie t\u012bkli ietekm\u0113 pusaud\u017eus, jaunie\u0161us un pieaugu\u0161os?<\/strong><\/p>\n\n\n\n<p>Visievainojam\u0101kie soci\u0101lo mediju lietot\u0101ji ir jaunie\u0161i un pusaud\u017ei&nbsp;\u2014 tie\u0161i vi\u0146iem ir palielin\u0101ts risks att\u012bst\u012bties ment\u0101l\u0101s vesel\u012bbas trauc\u0113jumiem, depresijai un pa\u0161n\u0101vniecisk\u0101m dom\u0101m.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Jebkur\u0161 var tikt ne tikai slav\u0113ts, bet ar\u012b izsmiets, turkl\u0101t anon\u012bmi&nbsp;\u2014 tas veicina pa\u0161v\u0113rt\u0113juma kri\u0161anos, rada potenci\u0101las pa\u0161kait\u0113juma domas.<\/li><li>Da\u013c\u0101 viet\u0146u ievietotais saturs aicina veikt pa\u0161kait\u0113jo\u0161as darb\u012bbas. Apm\u0113ram 15&nbsp;% no jaunie\u0161iem, kas stacion\u0113ti p\u0113c pa\u0161n\u0101v\u012bbas m\u0113\u0123in\u0101juma vai pa\u0161kait\u0113juma, atzinu\u0161ies par \u0161\u0101da satura skat\u012b\u0161anos pirms notikuma.<\/li><li>Notiek nep\u0101rtraukta sal\u012bdzin\u0101\u0161an\u0101s ar citiem. L\u016bkojoties uz citu \u201cide\u0101lo\u201d dz\u012bvi ekr\u0101n\u0101, pak\u0101peniski att\u012bst\u0101s depres\u012bvi simptomi, jo \u201cman t\u0101 nav\u201d. [5]<\/li><\/ul>\n\n\n\n<p>Ta\u010du soci\u0101lie mediji nav tikai jaunie\u0161u probl\u0113ma. Ar\u012b pieaugu\u0161ais sevi sal\u012bdzina ar citiem, izjauc savu miega\u2014nomoda ciklu ar soci\u0101lo t\u012bklu izp\u0113ti v\u0113l\u0101 nakt\u012b, uz\u0137eras uz filtr\u0113t\u0101m un <em>foto\u0161op\u0113t\u0101m<\/em> bild\u0113m, iegrie\u017eot robu sav\u0101 pa\u0161apzi\u0146\u0101 un ment\u0101l\u0101s vesel\u012bbas notur\u012bb\u0101. Dati r\u0101da, ka ir stingra saist\u012bba starp soci\u0101lo t\u012bklu lieto\u0161anu un trauksmes un depresijas simptomu att\u012bst\u012bbu. [6]<\/p>\n\n\n\n<p><strong>K\u0101da ir zil\u0101s gaismas pozit\u012bv\u0101 un negat\u012bv\u0101 ietekme?<\/strong><\/p>\n\n\n\n<p>Zilo gaismu izstaro gan saule, gan m\u0101ksl\u012bgais apgaismojums un digit\u0101lo ier\u012b\u010du ekr\u0101ni. Ja dienas apst\u0101k\u013cos zil\u0101 gaisma var b\u016bt noder\u012bga (notur uzman\u012bbu, uzlabo reakcijas laiku un garast\u0101vokli), tad nakts stund\u0101s t\u0101s ietekme ir negat\u012bva.<\/p>\n\n\n\n<p>P\u0113t\u012bjum\u0101 Jap\u0101n\u0101 pier\u0101d\u012bts, ka zil\u0101s gaismas ekspoz\u012bcija stundu pirms miega sa\u012bsin\u0101s dzi\u013c\u0101s miega f\u0101zes ilgumu. Ta\u010du dzi\u013cais miegs ir svar\u012bg\u0101k\u0101 no miega f\u0101z\u0113m, lai organisms atjaunotos un uzkr\u0101tu sp\u0113kus jaunai dienai. [1] Zil\u0101 gaisma, kas atstarojas no datora ekr\u0101na un viedier\u012bces, nom\u0101c dabisk\u0101 melaton\u012bna (t.s. \u201cmiega hormona\u201d) ra\u017eo\u0161anos, t\u0101p\u0113c ar\u012b aizmigt ir gr\u016bt\u0101k. [2]<\/p>\n\n\n\n<p><strong>Ieteikumi ier\u012b\u010du un soci\u0101lo t\u012bklu viedai lieto\u0161anai ikdien\u0101<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ja nakts stund\u0101s nepiecie\u0161ams apgaismojums, lab\u0101k izmanto bl\u0101vu sarkano gaismu&nbsp;\u2014 t\u0101 minim\u0101li ietekm\u0113s cirkadi\u0101no ritmu un nenom\u0101ks dabisk\u0101 melaton\u012bna ra\u017eo\u0161anu.<\/li><li>Spilgtas ekr\u0101nier\u012bces neizmanto 2\u20133 stundas pirms miega.<\/li><li>Ja str\u0101d\u0101 nakts mai\u0146\u0101s vai izmanto elektronisk\u0101s ier\u012bces nakt\u012b, apsver zilo gaismu blo\u0137\u0113jo\u0161u bri\u013c\u013cu ieg\u0101di, izmanto ekr\u0101na spilgtumu regul\u0113jo\u0161as lietotnes, kas blo\u0137\u0113 zilo\/za\u013co gaismas staru izstaro\u0161anos no ekr\u0101na.<\/li><li>Tiecies p\u0113c gaismas dienas laik\u0101&nbsp;\u2014 spilgta gaisma dienas laik\u0101 uzlabos miegu nakt\u012b un garast\u0101vokli dienas laik\u0101. [3]<\/li><li>Centies soci\u0101los t\u012bklus neizmantot no r\u012btiem un pirms miega.<\/li><li>Ierobe\u017eo pat\u0113r\u0113to saturu, atst\u0101j tikai to, kas noder pa\u0161izaugsmei vai pozit\u012bvu emociju g\u016b\u0161anai.<\/li><li>Mekl\u0113 citas aktivit\u0101tes \u0101rpus soci\u0101lajiem t\u012bkliem&nbsp;\u2014 atrodi hobiju, lasi gr\u0101matu, izej pastaig\u0101, noskaties filmu. [6]<\/li><\/ul>\n\n\n\n<p><strong>Gad\u012bjumi, kad j\u0101mekl\u0113 pal\u012bdz\u012bba pie psihisk\u0101s vesel\u012bbas speci\u0101lista<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ja soci\u0101lajiem t\u012bkliem esi piev\u0113rsies tik daudz, ka aizmirsti par cit\u0101m sav\u0101m vajadz\u012bb\u0101m.<\/li><li>Ja soci\u0101lo t\u012bklu d\u0113\u013c esi non\u0101cis konflikt\u0101 ar tuviniekiem vai cietu\u0161as tavas attiec\u012bbas ar vi\u0146iem.<\/li><li>Ja nep\u0101rtraukti sevi sal\u012bdzini ar citiem un p\u0101rmet, ka nesasniedz \u0161os standartus.<\/li><li>Ja nesp\u0113j atteikties no soci\u0101lajiem t\u012bkliem, lai gan apzinies iesp\u0113jam\u0101s negat\u012bv\u0101s sekas. [6]<\/li><\/ul>\n\n\n\n<p>Atsauces<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li>Ishizawa M, et al. Effects of pre-bedtime blue-light exposure on ratio of deep sleep in healthy young men. Sleep medicine, 2021; 84: 303-307. doi:10.1016\/j.sleep.2021.05.046<\/li><li>Maski K. Insufficient sleep: Evaluation and management. UpToDate database, 2022.<\/li><li>Harvard Health Publishing (2020). Blue light has a dark side. <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/blue-light-has-a-dark-side\" target=\"_blank\" rel=\"noopener\">https:\/\/www.health.harvard.edu\/staying-healthy\/blue-light-has-a-dark-side<\/a><\/li><li>Nes J. The Impact of Social Media on Youth Mental Health: Challenges and Opportunities. North Carolina medical journal, 2020; 81(2): 116-121. doi:10.18043\/ncm.81.2.116<\/li><li>Brikmane E. Soci\u0101lo t\u012bklu tendences un jaunumi. 2021. <a href=\"https:\/\/infinitum.agency\/blog\/socialo-tiklu-tendences-un-jaunumi\/\" target=\"_blank\" rel=\"noopener\">https:\/\/infinitum.agency\/blog\/socialo-tiklu-tendences-un-jaunumi\/<\/a><\/li><li>Tartakovsk M. Your Guide to Creating a Healthier Relationship with Social Media. 2022. <a href=\"https:\/\/www.healthline.com\/health\/social-media-and-mental-health\" target=\"_blank\" rel=\"noopener\">https:\/\/www.healthline.com\/health\/social-media-and-mental-health<\/a><\/li><\/ol>\n","protected":false},"featured_media":4254,"template":"","health_post_category":[109],"class_list":["post-9368","health_posts","type-health_posts","status-publish","has-post-thumbnail","hentry","health_post_category-centrala-nervu-sistema"],"acf":[],"_links":{"self":[{"href":"https:\/\/grindeks.com\/lv\/wp-json\/wp\/v2\/health_posts\/9368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/grindeks.com\/lv\/wp-json\/wp\/v2\/health_posts"}],"about":[{"href":"https:\/\/grindeks.com\/lv\/wp-json\/wp\/v2\/types\/health_posts"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/grindeks.com\/lv\/wp-json\/wp\/v2\/media\/4254"}],"wp:attachment":[{"href":"https:\/\/grindeks.com\/lv\/wp-json\/wp\/v2\/media?parent=9368"}],"wp:term":[{"taxonomy":"health_post_category","embeddable":true,"href":"https:\/\/grindeks.com\/lv\/wp-json\/wp\/v2\/health_post_category?post=9368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}