{"id":346888,"date":"2025-06-12T10:15:08","date_gmt":"2025-06-12T08:15:08","guid":{"rendered":"https:\/\/atena.sk\/blog\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/"},"modified":"2025-06-12T10:19:25","modified_gmt":"2025-06-12T08:19:25","slug":"nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/","title":{"rendered":"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit"},"content":{"rendered":"\n<p>Nj\u00eb gjum\u00eb i mir\u00eb nat\u00ebn \u00ebsht\u00eb i r\u00ebnd\u00ebsish\u00ebm p\u00ebr t\u00eb gjith\u00eb. P\u00ebr t\u00eb moshuarit, \u00ebsht\u00eb ve\u00e7an\u00ebrisht i r\u00ebnd\u00ebsish\u00ebm p\u00ebr sh\u00ebndetin dhe mir\u00ebqenien e tyre t\u00eb p\u00ebrgjithshme. Gjumi i mir\u00eb ndihmon n\u00eb p\u00ebrmir\u00ebsimin e kujtes\u00ebs, humorit dhe sh\u00ebndetit t\u00eb p\u00ebrgjithsh\u00ebm fizik. Nj\u00eb rutin\u00eb e q\u00ebndrueshme dhe qet\u00ebsuese e mbr\u00ebmjes mund t\u00eb b\u00ebj\u00eb nj\u00eb ndryshim t\u00eb madh. I sinjalizon trupit dhe mendjes suaj se \u00ebsht\u00eb koha t\u00eb ngadal\u00ebsoni dhe t\u00eb p\u00ebrgatiteni p\u00ebr pushim.    <\/p>\n\n<!--more-->\n\n<h2 class=\"wp-block-heading\"><strong>Fuqia e orarit<\/strong><\/h2>\n\n<p>Nj\u00eb orar i rregullt gjumi \u00ebsht\u00eb themeli i nj\u00eb rutine t\u00eb sh\u00ebndetshme. T\u00eb shkosh n\u00eb shtrat dhe t\u00eb zgjohesh n\u00eb t\u00eb nj\u00ebjt\u00ebn koh\u00eb \u00e7do dit\u00eb ndihmon n\u00eb rregullimin e or\u00ebs s\u00eb brendshme t\u00eb trupit t\u00ebnd. Kjo e b\u00ebn m\u00eb t\u00eb leht\u00eb t\u00eb biesh n\u00eb gjum\u00eb nat\u00ebn dhe t\u00eb zgjohesh i freskuar. P\u00ebrmbaju k\u00ebtij orari edhe n\u00eb fundjav\u00eb. Konsistenca p\u00ebrforcon ciklin t\u00ebnd natyror gjum\u00eb-zgjim.    <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Krijoni nj\u00eb hap\u00ebsir\u00eb \u200b\u200bt\u00eb qet\u00eb p\u00ebr gjum\u00eb<\/strong><\/h2>\n\n<p>Ambienti i dhom\u00ebs s\u00eb gjumit luan nj\u00eb rol t\u00eb madh n\u00eb cil\u00ebsin\u00eb e gjumit tuaj. B\u00ebjeni dhom\u00ebn tuaj nj\u00eb streh\u00eb paq\u00ebsore. Mbajeni t\u00eb fresk\u00ebt, t\u00eb err\u00ebt dhe t\u00eb qet\u00eb. Perdet e err\u00ebta mund t\u00eb bllokojn\u00eb drit\u00ebn shp\u00ebrqendruese. Nj\u00eb makin\u00eb zhurme e bardh\u00eb mund t\u00eb maskoj\u00eb tingujt q\u00eb mund t&#8217;ju shqet\u00ebsojn\u00eb gjumin. Sigurohuni q\u00eb shtrati dhe jast\u00ebk\u00ebt tuaj t\u00eb jen\u00eb t\u00eb rehatsh\u00ebm dhe mb\u00ebshtet\u00ebs. Nj\u00eb dhom\u00eb e rregullt dhe e past\u00ebr gjithashtu nxit nj\u00eb ndjesi qet\u00ebsie.      <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Aktivitete relaksuese para gjumit<\/strong><\/h2>\n\n<p>Relaksimi para gjumit ndihmon n\u00eb leht\u00ebsimin e kalimit n\u00eb gjum\u00eb. Shmangni aktivitetet stimuluese, t\u00eb tilla si shikimi i lajmeve ose p\u00ebrdorimi i kompjuterit. N\u00eb vend t\u00eb k\u00ebsaj, zgjidhni aktivitete qet\u00ebsuese. Leximi i nj\u00eb libri, d\u00ebgjimi i muzik\u00ebs qet\u00ebsuese ose b\u00ebrja e nj\u00eb banj\u00eb t\u00eb ngroht\u00eb mund ta ndihmojn\u00eb trupin tuaj t\u00eb relaksohet. Ushtrimet e lehta t\u00eb shtrirjes ose t\u00eb frym\u00ebmarrjes s\u00eb thell\u00eb mund t\u00eb ndihmojn\u00eb gjithashtu n\u00eb leht\u00ebsimin e tensionit dhe n\u00eb p\u00ebrgatitjen e trupit tuaj p\u00ebr pushim.    <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Regjimi i kujdessh\u00ebm i t\u00eb ngr\u00ebnit dhe t\u00eb pirit<\/strong><\/h2>\n\n<p>Ajo q\u00eb t\u00eb moshuarit han\u00eb dhe pin\u00eb n\u00eb mbr\u00ebmje mund t\u00eb ndikoj\u00eb n\u00eb gjumin e tyre. \u00cbsht\u00eb mir\u00eb t\u00eb shmangni vaktet e m\u00ebdha pak para gjumit. Ushqimet e r\u00ebnda ose pikante mund t\u00eb shkaktojn\u00eb shqet\u00ebsim dhe urth. Kafeina dhe alkooli gjithashtu duhet t\u00eb shmangen n\u00eb or\u00ebt para gjumit. Nj\u00eb meze e leht\u00eb, si\u00e7 \u00ebsht\u00eb nj\u00eb banane ose nj\u00eb tas i vog\u00ebl me bollgur, mund t\u00eb jet\u00eb nj\u00eb zgjedhje e mir\u00eb n\u00ebse ju kap uria. Nj\u00eb pije e ngroht\u00eb, pa kafein\u00eb, si\u00e7 \u00ebsht\u00eb \u00e7aji bimor, mund t\u00eb jet\u00eb shum\u00eb qet\u00ebsuese.     <\/p>\n\n<p>Gjumi i mir\u00eb \u00ebsht\u00eb nj\u00eb pjes\u00eb ky\u00e7e e nj\u00eb jete t\u00eb sh\u00ebndetshme dhe t\u00eb lumtur. Krijimi i nj\u00eb rutine qet\u00ebsuese n\u00eb mbr\u00ebmje k\u00ebrkon pak p\u00ebrpjekje, por p\u00ebrfitimet jan\u00eb t\u00eb konsiderueshme. <\/p>\n\n<p>N\u00eb <a href=\"https:\/\/atena.org\">Atena,<\/a> ne e kuptojm\u00eb r\u00ebnd\u00ebsin\u00eb e mir\u00ebqenies p\u00ebr t\u00eb moshuarit. Nj\u00eb gjum\u00eb cil\u00ebsor gjat\u00eb nat\u00ebs \u00ebsht\u00eb thelb\u00ebsor p\u00ebr kujdestar\u00ebt q\u00eb ne i lidhim me familjet p\u00ebr t&#8217;u siguruar q\u00eb ata jan\u00eb t\u00eb fresk\u00ebt dhe t\u00eb gatsh\u00ebm t\u00eb ofrojn\u00eb mb\u00ebshtetjen m\u00eb t\u00eb mir\u00eb t\u00eb mundshme. N\u00ebse jeni duke k\u00ebrkuar kujdestar\u00eb t\u00eb p\u00ebrkushtuar dhe t\u00eb pushuar mir\u00eb, na kontaktoni p\u00ebr t\u00eb gjetur zgjidhjen perfekte p\u00ebr nevojat e familjes suaj.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nj\u00eb rutin\u00eb e q\u00ebndrueshme n\u00eb mbr\u00ebmje \u00ebsht\u00eb \u00e7el\u00ebsi p\u00ebr p\u00ebrmir\u00ebsimin e gjumit p\u00ebr t\u00eb moshuarit. Artikulli yn\u00eb ofron k\u00ebshilla t\u00eb lehta p\u00ebr t\u2019u ndjekur p\u00ebr t\u00eb krijuar nj\u00eb rutin\u00eb t\u00eb qet\u00eb dhe relaksuese para gjumit. Nga nj\u00eb mjedis i qet\u00eb n\u00eb dhom\u00ebn e gjumit deri te t\u00eb ngr\u00ebnit e kujdessh\u00ebm, m\u00ebsoni se si ta ndihmoni t\u00eb dashurin tuaj t\u00eb marr\u00eb pushimin q\u00eb meriton.  <\/p>\n","protected":false},"author":20,"featured_media":346807,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[439,493],"tags":[],"acf":{"facebookpost":"Nj\u00eb gjum\u00eb cil\u00ebsor \u00ebsht\u00eb thelb\u00ebsor p\u00ebr t\u00eb moshuarit tan\u00eb t\u00eb dashur! \ud83d\ude34 Nj\u00eb rutin\u00eb qet\u00ebsuese mbr\u00ebmjeje mund t\u00eb b\u00ebj\u00eb nj\u00eb ndryshim t\u00eb madh. Lexoni artikullin ton\u00eb t\u00eb fundit me k\u00ebshilla p\u00ebr t\u00eb krijuar nj\u00eb fund t\u00eb qet\u00eb t\u00eb dit\u00ebs. #KujdesP\u00ebrT\u00ebMoshuarit #GjumCil\u00ebsor #Rutin\u00ebMbr\u00ebmjeje   ","popis_socialneho_obrazku":"4 k\u00ebshilla p\u00ebr nj\u00eb gjum\u00eb m\u00eb t\u00eb mir\u00eb p\u00ebr t\u00eb moshuarit"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit - Blogu Atena<\/title>\n<meta name=\"description\" content=\"M\u00ebsoni si t\u00eb krijoni nj\u00eb rutin\u00eb mbr\u00ebmjeje t\u00eb rehatshme dhe qet\u00ebsuese p\u00ebr t\u00eb moshuarit. Zbuloni k\u00ebshilla t\u00eb thjeshta p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\" \/>\n<meta property=\"og:locale\" content=\"sq_AL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit - Blogu Atena\" \/>\n<meta property=\"og:description\" content=\"Nj\u00eb rutin\u00eb qet\u00ebsuese n\u00eb mbr\u00ebmje mund t\u2019u sjell\u00eb shum\u00eb dobi t\u00eb moshuarve duke p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit t\u00eb tyre. Elementet kryesore p\u00ebrfshijn\u00eb mbajtjen e nj\u00eb cikli t\u00eb q\u00ebndruesh\u00ebm gjum\u00eb-zgjim dhe sigurimin e nj\u00eb mjedisi t\u00eb qet\u00eb dhe t\u00eb err\u00ebt p\u00ebr gjum\u00eb. Shmangia e stimuluesve, si\u00e7 \u00ebsht\u00eb kafeina, para gjumit \u00ebsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme p\u00ebr nj\u00eb nat\u00eb m\u00eb t\u00eb qet\u00eb.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\" \/>\n<meta property=\"og:site_name\" content=\"Blogu Atena\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-12T08:15:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-12T08:19:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-1024x576.jpg\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit\",\"datePublished\":\"2025-06-12T08:15:08+00:00\",\"dateModified\":\"2025-06-12T08:19:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\"},\"wordCount\":625,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"articleSection\":[\"Klient\u00ebt\",\"Infermieria\"],\"inLanguage\":\"sq\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\",\"url\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\",\"name\":\"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit - Blogu Atena\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"datePublished\":\"2025-06-12T08:15:08+00:00\",\"dateModified\":\"2025-06-12T08:19:25+00:00\",\"description\":\"M\u00ebsoni si t\u00eb krijoni nj\u00eb rutin\u00eb mbr\u00ebmjeje t\u00eb rehatshme dhe qet\u00ebsuese p\u00ebr t\u00eb moshuarit. Zbuloni k\u00ebshilla t\u00eb thjeshta p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit.\",\"breadcrumb\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#breadcrumb\"},\"inLanguage\":\"sq\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"sq\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage\",\"url\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"contentUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"width\":2780,\"height\":1564,\"caption\":\"sp\u00e1nok\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/atena.sk\/blog\/sq\/zgjidhni-seksionin-e-blogjeve\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#website\",\"url\":\"https:\/\/atena.sk\/blog\/sq\/\",\"name\":\"Blogu Atena\",\"description\":\"Blog spolo\u010dnosti atena\",\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/atena.sk\/blog\/sq\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"sq\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#organization\",\"name\":\"ATENA\",\"url\":\"https:\/\/atena.sk\/blog\/sq\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sq\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png\",\"contentUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png\",\"width\":3543,\"height\":3543,\"caption\":\"ATENA\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\",\"name\":\"Marin Nedelev\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"sq\",\"@id\":\"https:\/\/atena.sk\/blog\/sq\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g\",\"caption\":\"Marin Nedelev\"},\"url\":\"https:\/\/atena.sk\/blog\/sq\/author\/marin-nedelev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit - Blogu Atena","description":"M\u00ebsoni si t\u00eb krijoni nj\u00eb rutin\u00eb mbr\u00ebmjeje t\u00eb rehatshme dhe qet\u00ebsuese p\u00ebr t\u00eb moshuarit. Zbuloni k\u00ebshilla t\u00eb thjeshta p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit.","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:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/","og_locale":"sq_AL","og_type":"article","og_title":"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit - Blogu Atena","og_description":"Nj\u00eb rutin\u00eb qet\u00ebsuese n\u00eb mbr\u00ebmje mund t\u2019u sjell\u00eb shum\u00eb dobi t\u00eb moshuarve duke p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit t\u00eb tyre. Elementet kryesore p\u00ebrfshijn\u00eb mbajtjen e nj\u00eb cikli t\u00eb q\u00ebndruesh\u00ebm gjum\u00eb-zgjim dhe sigurimin e nj\u00eb mjedisi t\u00eb qet\u00eb dhe t\u00eb err\u00ebt p\u00ebr gjum\u00eb. Shmangia e stimuluesve, si\u00e7 \u00ebsht\u00eb kafeina, para gjumit \u00ebsht\u00eb gjithashtu e r\u00ebnd\u00ebsishme p\u00ebr nj\u00eb nat\u00eb m\u00eb t\u00eb qet\u00eb.","og_url":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/","og_site_name":"Blogu Atena","article_published_time":"2025-06-12T08:15:08+00:00","article_modified_time":"2025-06-12T08:19:25+00:00","og_image":[{"url":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-1024x576.jpg"}],"author":"Marin Nedelev","twitter_misc":{"Written by":"Marin Nedelev","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"NewsArticle","@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#article","isPartOf":{"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/"},"author":{"name":"Marin Nedelev","@id":"https:\/\/atena.sk\/blog\/sq\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168"},"headline":"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit","datePublished":"2025-06-12T08:15:08+00:00","dateModified":"2025-06-12T08:19:25+00:00","mainEntityOfPage":{"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/"},"wordCount":625,"publisher":{"@id":"https:\/\/atena.sk\/blog\/sq\/#organization"},"image":{"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage"},"thumbnailUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","articleSection":["Klient\u00ebt","Infermieria"],"inLanguage":"sq"},{"@type":["WebPage","ItemPage"],"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/","url":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/","name":"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit - Blogu Atena","isPartOf":{"@id":"https:\/\/atena.sk\/blog\/sq\/#website"},"primaryImageOfPage":{"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage"},"image":{"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage"},"thumbnailUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","datePublished":"2025-06-12T08:15:08+00:00","dateModified":"2025-06-12T08:19:25+00:00","description":"M\u00ebsoni si t\u00eb krijoni nj\u00eb rutin\u00eb mbr\u00ebmjeje t\u00eb rehatshme dhe qet\u00ebsuese p\u00ebr t\u00eb moshuarit. Zbuloni k\u00ebshilla t\u00eb thjeshta p\u00ebr t\u00eb p\u00ebrmir\u00ebsuar cil\u00ebsin\u00eb e gjumit.","breadcrumb":{"@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#breadcrumb"},"inLanguage":"sq","potentialAction":[{"@type":"ReadAction","target":["https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/"]}]},{"@type":"ImageObject","inLanguage":"sq","@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#primaryimage","url":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","contentUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","width":2780,"height":1564,"caption":"sp\u00e1nok"},{"@type":"BreadcrumbList","@id":"https:\/\/atena.sk\/blog\/sq\/nje-udhezues-per-nje-gjume-te-qete-krijimi-i-nje-rutine-qetesuese-mbremjeje-per-te-moshuarit\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/atena.sk\/blog\/sq\/zgjidhni-seksionin-e-blogjeve\/"},{"@type":"ListItem","position":2,"name":"Nj\u00eb udh\u00ebzues p\u00ebr nj\u00eb gjum\u00eb t\u00eb qet\u00eb: Krijimi i nj\u00eb rutine qet\u00ebsuese mbr\u00ebmjeje p\u00ebr t\u00eb moshuarit"}]},{"@type":"WebSite","@id":"https:\/\/atena.sk\/blog\/sq\/#website","url":"https:\/\/atena.sk\/blog\/sq\/","name":"Blogu Atena","description":"Blog spolo\u010dnosti atena","publisher":{"@id":"https:\/\/atena.sk\/blog\/sq\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/atena.sk\/blog\/sq\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"sq"},{"@type":"Organization","@id":"https:\/\/atena.sk\/blog\/sq\/#organization","name":"ATENA","url":"https:\/\/atena.sk\/blog\/sq\/","logo":{"@type":"ImageObject","inLanguage":"sq","@id":"https:\/\/atena.sk\/blog\/sq\/#\/schema\/logo\/image\/","url":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png","contentUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png","width":3543,"height":3543,"caption":"ATENA"},"image":{"@id":"https:\/\/atena.sk\/blog\/sq\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/atena.sk\/blog\/sq\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168","name":"Marin Nedelev","image":{"@type":"ImageObject","inLanguage":"sq","@id":"https:\/\/atena.sk\/blog\/sq\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g","caption":"Marin Nedelev"},"url":"https:\/\/atena.sk\/blog\/sq\/author\/marin-nedelev\/"}]}},"_links":{"self":[{"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/posts\/346888"}],"collection":[{"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/comments?post=346888"}],"version-history":[{"count":1,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/posts\/346888\/revisions"}],"predecessor-version":[{"id":346889,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/posts\/346888\/revisions\/346889"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/media\/346807"}],"wp:attachment":[{"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/media?parent=346888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/categories?post=346888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atena.sk\/blog\/sq\/wp-json\/wp\/v2\/tags?post=346888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}