{"id":5,"date":"2020-02-07T21:08:17","date_gmt":"2020-02-07T21:08:17","guid":{"rendered":"http:\/\/themenectar.com\/demo\/salient-wellness\/?page_id=5"},"modified":"2023-04-13T18:57:11","modified_gmt":"2023-04-13T18:57:11","slug":"wellness-home","status":"publish","type":"page","link":"https:\/\/afl.webdev.is\/","title":{"rendered":"Markmi\u00f0"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#0b473a” video_bg=”use_video” video_external=”https:\/\/www.youtube.com\/watch?v=5IwK-IBQs_E” background_video_loading=”default” scene_position=”center” top_padding=”13%” bottom_padding=”13%” top_padding_tablet=”20%” bottom_padding_tablet=”25%” text_color=”light” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”home” color_overlay=”rgba(11,71,58,0.9)” overlay_strength=”0.95″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” parallax_bg=”true” parallax_bg_speed=”fast” shape_type=”curve” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”none” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bottom_padding=”60″ bottom_padding_tablet=”20″ text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/6″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”2\/3″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” text_color=”#f8eadc” style=”half_text” custom_font_size=”12vh” delay=”200″]\n

L\u00edkamleg heilsa<\/em><\/h1>\n[\/nectar_highlighted_text][vc_column_text]\n

L\u00edkamleg heilsa er mj\u00f6g mikilv\u00e6gur hluti af l\u00edfinu, \u00feetta sn\u00fdst um hvernig \u00fe\u00e9r l\u00ed\u00f0ur, hvernig l\u00edkaminn vex og hvernig ma\u00f0ur hreyfir sig. L\u00edkamleg heilsa er skipt \u00ed t\u00e6knilega s\u00e9\u00f0 \u00ed fj\u00f3ra flokka Svefn (bati), n\u00e6ring, hreyfing og tenging.<\/span><\/p>\n

N\u00e6ring <\/b>a\u00f0 hafa holla n\u00e6ringu er mj\u00f6g mikilv\u00e6gt fyrir frammist\u00f6\u00f0u, bata og hvernig \u00fe\u00fa ert yfir daginn. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/6″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” enable_animation=”true” animation=”fade-in-from-bottom” animation_easing=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” delay=”600″][nectar_cta btn_style=”next-section” btn_type=”minimal-arrow” next_section_color=”#f8eadc” alignment=”center” alignment_tablet=”default” alignment_phone=”default” display_tablet=”inherit” display_phone=”inherit”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”12%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”hreyfing” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4109″ background_image_position=”center top” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][\/vc_column][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”-28%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]\n

Hreyfing <\/em><\/h2>\n[\/nectar_highlighted_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681396784338{padding-right: 10% !important;}”]Kostirnir vi\u00f0 a\u00f0 hreyfa sig:<\/b><\/p>\n
    \n
  1. Hj\u00e1lpar til vi\u00f0 a\u00f0 halda hollri l\u00edkams\u00feyngd.<\/span><\/li>\n
  2. Minnkar l\u00edkurnar \u00e1 hjartasj\u00fakd\u00f3mum.<\/span><\/li>\n
  3. Minnkar bl\u00f3\u00f0\u00fer\u00fdstingin.<\/span><\/li>\n
  4. Minnkar l\u00edkurnar \u00e1 \u00e1kve\u00f0num krabbameinum.<\/span><\/li>\n
  5. Minnkar l\u00edkurnar \u00e1 t\u00fdpu 2 af sykurs\u00e6ki.<\/span><\/li>\n
  6. Eykur v\u00f6\u00f0vastyrk og virkni.<\/span><\/li>\n
  7. B\u00e6tir bein heilsuna og styrk.<\/span><\/li>\n
  8. Hj\u00e1lpar a\u00f0 b\u00e6ta j\u00e1kv\u00e6\u00f0na andlega heilsu.<\/span><\/li>\n
  9. Hj\u00e1lpar til vi\u00f0 a\u00f0 draga \u00far heilabilun.<\/span><\/li>\n<\/ol>\n

    Til \u00feess a\u00f0 halda g\u00f3\u00f0ri l\u00edkams hrilsu eru nokkrir hlutir sem h\u00e6gt er a\u00f0 gera til d\u00e6mis:<\/span><\/p>\n

      \n
    • A\u00f0 lyfta l\u00f3\u00f0um fr\u00e1 2-6 sinum \u00ed viku<\/span><\/li>\n
    • Hreyfa sig eins oft \u00ed viku en alltaf oftar en 3 sinum \u00ed viku. Hreyfing getur veri\u00f0 hva\u00f0 sem er svo \u00fea\u00f0 er \u00ed\u00fer\u00f3ttir, g\u00f6ngut\u00far e\u00f0a hlaupa. \u00dev\u00ed \u00fea\u00f0 er hrikalega gott hreyfa sig me\u00f0 einhvern sko\u00f0a \u00feol\u00fej\u00e1lfun.<\/span><\/li>\n
    • \u00deegar \u00fe\u00fa situr miki\u00f0 \u00e1 degi er gott a\u00f0 taka 5-10 m\u00edn\u00fatur til \u00feess a\u00f0 standa upp og labba sm\u00e1.\u00a0<\/span><\/li>\n<\/ul>\n[\/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/health.nzdf.mil.nz\/your-health\/body\/physical-health-and-fitness\/what-is-physical-health\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”6%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”mataraedi” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”15%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” min_width_desktop=”120%” min_width_tablet=”0px” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]\n

      Matar\u00e6\u00f0i<\/em><\/h2>\n[\/nectar_highlighted_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681396895575{padding-right: 10% !important;}”]G\u00f3\u00f0 n\u00e6ring og matar\u00e6\u00f0i er gr\u00ed\u00f0arlega mikill v\u00e6g fyrir alla, \u00fea\u00f0 breytir ekki aldri \u00fea\u00f0 er alltaf gott a\u00f0 halda g\u00f3\u00f0u matar\u00e6\u00f0i. S\u00e9rstaklega er gott a\u00f0 hafa gott matar\u00e6\u00f0i \u00feegar \u00fe\u00fa ert \u00e1 ulings aldri. Aflei\u00f0ingar sl\u00e6mrar n\u00e6ringar aldra\u00f0ra geta veri\u00f0 margv\u00edslegar en til d\u00e6mis m\u00e1 nefna aukna h\u00e6ttu \u00e1 \u00fer\u00fdstingss\u00e1rum, offitu, vann\u00e6ringu, sykurs\u00fdki , hjarta og \u00e6\u00f0asj\u00fakd\u00f3ma og kraftleysi. \u00c1 sama h\u00e1tt er g\u00f3\u00f0 n\u00e6ring mikilv\u00e6g \u00feegar einstaklingur er a\u00f0 n\u00e1 heilsu eftir veikindi.\u00a0<\/span><\/p>\n
        \n
      1. Bygg\u00f0u m\u00e1lt\u00ed\u00f0ir \u00fe\u00ednar \u00e1 sterkjur\u00edkari kolvetnum.\u00a0<\/span><\/li>\n
      2. Bor\u00f0a\u00f0u miki\u00f0 af \u00e1v\u00f6xtum og gr\u00e6nmeti.<\/span><\/li>\n
      3. Bor\u00f0a\u00f0u meiri fisk, \u00fear \u00e1 me\u00f0al hluta af feitum fiski.\u00a0<\/span><\/li>\n
      4. Skeri\u00f0 ni\u00f0ur metta\u00f0a fitu og sykur.\u00a0<\/span><\/li>\n
      5. Vertu virkur og vertu heilbrig\u00f0.\u00a0<\/span><\/li>\n
      6. Ekki sleppa morgunmat.<\/span><\/li>\n<\/ol>\n[\/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/courses.lumenlearning.com\/isucceed-wm-collegesuccess\/chapter\/text-healthy-diets\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4111″ background_image_position=”right center” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”12%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”svefn” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4112″ background_image_position=”center top” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][\/vc_column][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”-28%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]\n

        Svefn<\/em><\/h2>\n[\/nectar_highlighted_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681412176459{padding-right: 10% !important;}”]\u00dea\u00f0 er mj\u00f6g mikilv\u00e6gt a\u00f0 n\u00e1 g\u00f3\u00f0um svefni fyrir heilsu s\u00edna og vanl\u00ed\u00f0an \u00ed gegnum l\u00edfi\u00f0. \u00c1 me\u00f0an vi\u00f0 sofum er l\u00edkaminn a\u00f0 endurn\u00fdja sig og betur b\u00e6ta og heilinn \u00feroskast \u00ed svefni. Vi\u00f0 sofum einn \u00feri\u00f0ja af \u00f6llum l\u00edfs t\u00edma okkar. Svefn er nau\u00f0synlegur fyrir alla.<\/span><\/p>\n

        Hva\u00f0 gerist ef \u00fe\u00fa f\u00e6r\u00f0 ekki n\u00e6gan svefn<\/b><\/p>\n

        Ef ekki er sofi\u00f0 n\u00f3g sker\u00f0ir \u00fea\u00f0 l\u00ed\u00f0an \u00feinn, heilsu, einbeitingu og minni. T.d ef \u00fe\u00fa bor\u00f0ar vel yfir daginn og \u00e6fir og f\u00e6r\u00f0 s\u00ed\u00f0an ekki n\u00e6gan svefn \u00fe\u00e1 sker\u00f0ir allt hitt sem \u00fe\u00fa lag\u00f0ir \u00e1herslu \u00e1. Vissu \u00fei\u00f0 a\u00f0 yfir 100.000 b\u00edla slys ver\u00f0a vegna \u00feess a\u00f0 f\u00f3lk sefur ekki n\u00f3g. \u00dea\u00f0 getur l\u00edka leitt til heilsu vandam\u00e1la eins og hjartasj\u00fakd\u00f3mum, n\u00fdrnasj\u00fakd\u00f3m, h\u00e1an bl\u00f3\u00f0\u00fer\u00fdsting, sykurs\u00fdki, heilabl\u00f3\u00f0fall, offitu og hjarta galla.<\/span><\/p>\n

        Hva\u00f0 \u00fearf mikinn svefn mi\u00f0a\u00f0 vi\u00f0 aldur<\/b><\/p>\n

        Eldri borgarar<\/b>, 65+ \u00e1ra: 7-8 klukkut\u00edma.
        \n<\/span>Fullor\u00f0nir<\/b>, 26-64 \u00e1ra: 7-9 klukkut\u00edma.
        \n<\/span>Yngri fullor\u00f0nir<\/b>, 18-25 \u00e1ra: 7-9 klukkut\u00edma.
        \n<\/span>Unglingar<\/b>, 14-17 \u00e1ra: 8-10 klukkut\u00edma.
        \n<\/span>Sk\u00f3la krakkar<\/b>, 6-13 \u00e1ra: 9-11 klukkut\u00edma.
        \n<\/span>Leiksk\u00f3la krakkar<\/b>, 3-5 \u00e1ra: 10-13 klukkt\u00edma.
        \n<\/span>Sm\u00e1b\u00f6rn<\/b>, 1-2 \u00e1ra: 11-14 klukkut\u00edma.
        \n<\/span>Ungb\u00f6rn<\/b>, 4-11 m\u00e1na\u00f0a: 12-15 klukkut\u00edma.
        \n<\/span>N\u00fdf\u00e6dd b\u00f6rn<\/b>, 0-3 m\u00e1na\u00f0a: 14-17 klukkut\u00edma.<\/span><\/p>\n

        En hafi\u00f0 \u00ed huga a\u00f0 fyrri talan er a\u00f0 minnsta kosti, \u00fea\u00f0 munar miklu a\u00f0 f\u00e1 meiri svefn en takmarka\u00f0 magni\u00f0.<\/span><\/p>\n

        Hvernig getur b\u00e6tt svefninn \u00feinn<\/b><\/p>\n

        Haldi\u00f0 \u00e1kve\u00f0num svefnt\u00edma sem gildir eins og oft og h\u00e6gt er, l\u00edka um helgar. \u00dea\u00f0 hj\u00e1lpar til vi\u00f0 a\u00f0 sofa betur \u00e1 n\u00e6turna.\u00a0<\/span><\/p>\n

        Leggi\u00f0 fr\u00e1 ykkur \u00f6ll raft\u00e6ki, \u00fea\u00f0 er r\u00e1\u00f0lagt a\u00f0 leggja fr\u00e1 s\u00e9r \u00f6ll raft\u00e6ki a\u00f0 minnsta kosti 1 klukkut\u00edma \u00e1\u00f0ur en fari\u00f0 a\u00f0 sofa. Ef veri\u00f0 er \u00ed raft\u00e6kjum, \u00fe\u00e1 er mun erfi\u00f0ara a\u00f0 slaka \u00e1 og sofn, \u00fea\u00f0 heldur l\u00edka huganum su\u00f0andi.<\/span><\/p>\n

        \u00dea\u00f0 m\u00e1 l\u00edta \u00e1 a\u00f0 f\u00e1 svefn eins og a\u00f0 f\u00e1 lyfin s\u00edn, svefnin er eitt mikilv\u00e6gasta sem vi\u00f0 \u00feurfum \u00ed l\u00edfinu ef vi\u00f0 f\u00e1um ekki n\u00e6gan svefn getur \u00fea\u00f0 ska\u00f0a margt fyrir okkur.<\/span>[\/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/www.heilsuvera.is\/efnisflokkar\/svefn-og-hvild\/”][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/health.clevelandclinic.org\/happens-body-dont-get-enough-sleep\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”6%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”andleg-heilsa” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”15%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” min_width_desktop=”120%” min_width_tablet=”0px” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]\n

        Andleg heilsa<\/em><\/h2>\n[\/nectar_highlighted_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681412195881{padding-right: 10% !important;}”]Andleg heilsa er mikilv\u00e6gur \u00fe\u00e1ttur \u00ed heildar heilsu okkar. \u00dea\u00f0 hefur \u00e1hrif \u00e1 hvernig vi\u00f0 hugsum, l\u00ed\u00f0ur og heg\u00f0um okkur, og \u00fea\u00f0 getur haft \u00e1hrif \u00e1 samb\u00f6nd okkar, vinnu og daglegt l\u00edf. A\u00f0 hugsa um ge\u00f0heilsu okkar er nau\u00f0synlegt fyrir hamingjusamt og \u00e1n\u00e6gjulegt l\u00edf. Me\u00f0 \u00fev\u00ed getur\u00f0u b\u00e6tt andlega heilsu \u00fe\u00edna og lifa\u00f0 hamingjus\u00f6mu og \u00e1n\u00e6gjulegu l\u00edfi.<\/span><\/p>\n

        Markmi\u00f0<\/b><\/p>\n

        \u00c6f\u00f0u sj\u00e1lfum\u00f6nnun:<\/b>\u00a0<\/span><\/p>\n

        Sj\u00e1lfsum\u00f6nnun er a\u00f0 gefa \u00fe\u00e9r t\u00edma til a\u00f0 gera hluti sem l\u00e1ta \u00fe\u00e9r l\u00ed\u00f0a vel og slaka \u00e1. \u00deetta getur fali\u00f0 \u00ed s\u00e9r eins og a\u00f0 \u00e6fa, huglei\u00f0a, fara \u00ed heitt ba\u00f0 e\u00f0a lesa b\u00f3k. Sj\u00e1lfsv\u00f6rn hj\u00e1lpar til vi\u00f0 a\u00f0 draga \u00far streitu og kv\u00ed\u00f0a og getur b\u00e6tt almennt skap \u00feitt.<\/span><\/p>\n

        Leita\u00f0u \u00fe\u00e9r a\u00f0sto\u00f0ar faga\u00f0ila: Ef \u00fe\u00fa ert \u00ed erfi\u00f0leikum me\u00f0 ge\u00f0heilsu \u00fe\u00edna skaltu ekki hika vi\u00f0 a\u00f0 leita s\u00e9r a\u00f0sto\u00f0ar faga\u00f0ila. Ge\u00f0heilbrig\u00f0i Starfsmenn eins og me\u00f0fer\u00f0ara\u00f0ilar, r\u00e1\u00f0gjafar og ge\u00f0l\u00e6knar geta hj\u00e1lpa\u00f0 \u00fe\u00e9r a\u00f0 stj\u00f3rna og sigrast \u00e1 ge\u00f0heilbrig\u00f0i \u00e1skorunum.<\/span><\/p>\n

        Vertu \u00ed sambandi:<\/b>\u00a0<\/span><\/p>\n

        A\u00f0 byggja upp og vi\u00f0halda f\u00e9lagslegum tengslum er mikilv\u00e6gt fyrir andlega heilsu okkar. Gef\u00f0u \u00fe\u00e9r t\u00edma til a\u00f0 tengjast fj\u00f6lskyldu og vinum og taktu \u00fe\u00e1tt \u00ed f\u00e9lagsh\u00f3pum e\u00f0a kl\u00fabbum sem vekja \u00e1huga \u00feinn.<\/span><\/p>\n

        G\u00e6ttu a\u00f0 l\u00edkamlegri heilsu \u00feinni:<\/b><\/p>\n

        L\u00edkamleg og andleg heilsa okkar eru nokku\u00f0 vegin tegund. A\u00f0 bor\u00f0a hollt matar\u00e6\u00f0i, f\u00e1 n\u00e6gan svefn og hreyfa sig reglulega getur hj\u00e1lpa\u00f0 til vi\u00f0 a\u00f0 b\u00e6ta andlega heilsu \u00fe\u00edna.\u00a0<\/span>[\/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/five-steps-to-mental-wellbeing\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4113″ background_image_position=”right center” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”12%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”nam” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”4114″ background_image_position=”center center” background_image_stacking=”default” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][\/vc_column][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”-28%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”padding-10-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]\n

        N\u00e1m<\/em><\/h2>\n[\/nectar_highlighted_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681412228312{padding-right: 10% !important;}”]N\u00e1m \u00ed sk\u00f3la er gr\u00ed\u00f0arlega mikilv\u00e6gt fyrir framt\u00ed\u00f0ina og \u00fea\u00f0 skiptir \u00fev\u00ed mj\u00f6g miklu m\u00e1li a\u00f0 gera sitt besta, hins vegar getur veri\u00f0 fl\u00f3ki\u00f0 a\u00f0 einbeita s\u00e9r a\u00f0 \u00fev\u00ed (s\u00e9rstaklega heima hj\u00e1 s\u00e9r \u00ed kringum s\u00edma, t\u00f6lvur o.s.frv.)\u00a0<\/span><\/p>\n

        \u00c1 \u00feessari s\u00ed\u00f0u getur \u00fe\u00fa n\u00e1lgast \u00fdmsar hj\u00e1lplegar a\u00f0fer\u00f0ir til a\u00f0 l\u00e6ra.<\/span><\/p>\n

        80\/20 a\u00f0fer\u00f0in (Pareto principle) :\u00a0<\/span><\/p>\n

        Flowtime technique:<\/b><\/p>\n

        Stendur \u00e1 \u00fev\u00ed a\u00f0 vinna \u00ed \u00fev\u00ed sem \u00fei\u00f0 vilji\u00f0 vinna \u00e1 \u00ed \u00e1kve\u00f0inn t\u00edma og taka s\u00ed\u00f0an p\u00e1su. \u00deegar p\u00e1san er b\u00fainn lengir t\u00edma \u00ed a\u00f0 vinna og tekur l\u00edka lengri p\u00e1su.\u00a0<\/span><\/p>\n

        T.d eins og \u00fe\u00fa vinnur \u00ed 45 m\u00edn\u00fatur og tekur 5 m\u00edn\u00fatna p\u00e1su og s\u00ed\u00f0an n\u00e6st ver\u00f0ur \u00fea\u00f0 1 klst og 10 m\u00edn\u00fatna p\u00e1sa. Passa a\u00f0 halda \u00f6llu fr\u00e1 sem truflar til a\u00f0 n\u00e1 fullri einbeitingu.\u00a0<\/span><\/p>\n

        Pomodoro technique:<\/b><\/p>\n

        Pomodoro-t\u00e6knin er t\u00edma stj\u00f3rnunara\u00f0fer\u00f0 sem byggir \u00e1 25 m\u00edn\u00fatna einbeittri vinnu sem er brotin me\u00f0 fimm m\u00edn\u00fatna hl\u00e9um.\u00a0<\/span><\/p>\n

        Lengri\u00a0 p\u00e1sur, venjulega 15 til 30 m\u00edn\u00fatur, eru teknar eftir fj\u00f6gur vinnub\u00edl \u00ed r\u00f6\u00f0. Hvert vinnub\u00edl er kalla\u00f0 pomodoro<\/span><\/p>\n

        \u00deessi a\u00f0fer\u00f0 getur veri\u00f0 gott fyrir f\u00f3lk sem \u00e1 erfitt me\u00f0 \u00fev\u00ed a\u00f0 einbeita s\u00e9r \u00e1 n\u00e1msefni \u00feess vegna tekur ma\u00f0ur p\u00e1su til a\u00f0 halda \u00e1huga.\u00a0 <\/span>[\/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/www.heilsuvera.is\/efnisflokkar\/svefn-og-hvild\/”][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/health.clevelandclinic.org\/happens-body-dont-get-enough-sleep\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”90px” equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f8eadc” scene_position=”center” top_padding=”6%” bottom_padding=”6%” top_padding_tablet=”20%” bottom_padding_tablet=”20%” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” id=”askoranir” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=”” gradient_type=”default”][vc_column column_padding=”padding-7-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”top-bottom” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” zindex=”100″ gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” translate_x=”15%” translate_x_tablet=”0%” translate_x_phone=”0%” text_align=”left” min_width_desktop=”120%” min_width_tablet=”0px” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_highlighted_text color_type=”gradient” highlight_color=”#ff6b30″ secondary_color=”rgba(255,107,48,0.01)” style=”half_text” custom_font_size=”8vh”]\n

        \u00c1skoranir<\/em><\/h2>\n[\/nectar_highlighted_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” row_position=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” pointer_events=”all”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” top_margin=”40″ top_margin_tablet=”0px” top_margin_phone=”0px” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” overflow=”visible” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][vc_column_text css=”.vc_custom_1681397253140{padding-right: 10% !important;}”]30 daga \u00e1skorun<\/b><\/p>\n
          \n
        • Bor\u00f0a\u00f0u 4 \u00e1vexti \u00e1 hverjum degi<\/span><\/li>\n
        • Hreyf\u00f0u \u00feig \u00ed a.m.k. 45 m\u00edn \u00e1 dag<\/span><\/li>\n
        • B\u00fa\u00f0u um r\u00fami\u00f0 \u00feitt \u00e1 hverjum morgni<\/span><\/li>\n
        • F\u00e1\u00f0u \u00fe\u00e9r 5 vatn gl\u00f6s\u00a0<\/span><\/li>\n<\/ul>\n[\/vc_column_text][nectar_cta btn_style=”arrow-animation” heading_tag=”h5″ button_color=”default” text_color=”#000000″ button_border_thickness=”0px” link_type=”regular” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” link_text=”Sj\u00e1 heimild” url=”https:\/\/www.nhs.uk\/mental-health\/self-help\/guides-tools-and-activities\/five-steps-to-mental-wellbeing\/”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ background_image=”13″ background_image_position=”right center” background_image_stacking=”default” enable_bg_scale=”true” background_image_loading=”default” column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”zoom-out” border_type=”simple” column_border_width=”none” column_border_style=”solid”][divider line_type=”No Line” custom_height_tablet=”600″ custom_height_phone=”500″][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

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