{"id":678,"date":"2026-06-24T11:53:21","date_gmt":"2026-06-24T08:53:21","guid":{"rendered":"https:\/\/elenapap.com\/?page_id=678"},"modified":"2026-06-24T12:38:15","modified_gmt":"2026-06-24T09:38:15","slug":"insomnia-psihogena","status":"publish","type":"page","link":"https:\/\/elenapap.com\/en\/dificultati-emotionale-si-de-dezvoltare\/insomnia-psihogena\/","title":{"rendered":"Psychogenic insomnia"},"content":{"rendered":"<style>.kb-row-layout-id678_1e111c-ca > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_1e111c-ca > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_1e111c-ca > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id678_1e111c-ca > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_1e111c-ca > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id678_1e111c-ca > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_1e111c-ca alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_699ea9-12 > .kt-inside-inner-col,.kadence-column678_699ea9-12 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_699ea9-12 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_699ea9-12 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_699ea9-12 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_699ea9-12 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_699ea9-12{position:relative;}@media all and (max-width: 1024px){.kadence-column678_699ea9-12 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_699ea9-12 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_699ea9-12\"><div class=\"kt-inside-inner-col\">\n<h1 class=\"wp-block-heading\">INSOMNIA &#8211; Dincolo de Nop\u021bile Albe: Rec\u00e2\u0219tigarea Somnului ca Spa\u021biu de Siguran\u021b\u0103 \u0219i Re\u00eenc\u0103rcare<\/h1>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">&#8222;Te a\u0219ezi \u00een pat epuizat, dar \u00een momentul \u00een care stingi lumina, mintea ta porne\u0219te o avalan\u0219\u0103 de g\u00e2nduri, griji \u0219i scenarii? Insomnia psihogen\u0103 nu este o defec\u021biune a corpului, ci un semnal c\u0103 sistemul t\u0103u nervos se simte \u00een pericol \u0219i refuz\u0103 s\u0103 lase garda jos. Terapia \u00ee\u021bi ofer\u0103 instrumentele necesare pentru a rupe cercul vicios al fricii de a nu adormi, transform\u00e2nd din nou noaptea \u00eentr-un spa\u021biu de lini\u0219te, siguran\u021b\u0103 \u0219i refacere profund\u0103.&#8221;<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-theme-palette-1-background-color has-background wp-element-button\" href=\"https:\/\/elenapap.com\/en\/contact\/\">You don&#039;t have to go through this alone. Let&#039;s talk in a safe environment.<\/a><\/div>\n<\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column678_63ddc7-fd > .kt-inside-inner-col,.kadence-column678_63ddc7-fd > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_63ddc7-fd > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_63ddc7-fd > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_63ddc7-fd > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_63ddc7-fd > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_63ddc7-fd{position:relative;}@media all and (max-width: 1024px){.kadence-column678_63ddc7-fd > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_63ddc7-fd > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_63ddc7-fd\"><div class=\"kt-inside-inner-col\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1376\" height=\"768\" src=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie1.png\" alt=\"Insomnia psihogen\u0103\" class=\"wp-image-684\" srcset=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie1.png 1376w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie1-300x167.png 300w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie1-1024x572.png 1024w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie1-768x429.png 768w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie1-18x10.png 18w\" sizes=\"auto, (max-width: 1376px) 100vw, 1376px\" \/><\/figure>\n<\/div><\/div><\/div>\n\n<\/div><\/div>\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-theme-palette-3-color has-theme-palette-8-background-color has-text-color has-background has-link-color has-fixed-layout\" style=\"border-width:1px\"><tbody><tr><td>Prevalence:<\/td><td>Estimated time:<\/td><td>Methods:<\/td><\/tr><tr><td>Se estimeaz\u0103 c\u0103 peste 60% din cazurile de insomnie cronic\u0103 au o component\u0103 psihogen\u0103 activat\u0103 de stres, anxietate sau hipervigilen\u021b\u0103.<\/td><td>Ameliorarea calit\u0103\u021bii somnului \u00een 4-6 s\u0103pt\u0103m\u00e2ni prin tehnici comportamentale; stabilizarea ritmului circadian \u00een 3-6 luni.<\/td><td>TCC pentru Insomnie (TCC-I \u2014 <em>standardul de aur global<\/em>), Terapia prin Restric\u021bia Somnului, Controlul Stimulilor, Tehnici de Relaxare \u0219i Mindfulness.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<style>.kb-row-layout-id678_a2399f-bc > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_a2399f-bc > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_a2399f-bc > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id678_a2399f-bc > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_a2399f-bc > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id678_a2399f-bc > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_a2399f-bc alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_970bc5-45 > .kt-inside-inner-col,.kadence-column678_970bc5-45 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_970bc5-45 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_970bc5-45 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_970bc5-45 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_970bc5-45 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_970bc5-45{position:relative;}@media all and (max-width: 1024px){.kadence-column678_970bc5-45 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_970bc5-45 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_970bc5-45\"><div class=\"kt-inside-inner-col\">\n<h2 class=\"wp-block-heading\">Cum se manifest\u0103 insomnia psihogen\u0103?<\/h2>\n<\/div><\/div>\n\n\n<style>.kadence-column678_bac7f3-a2 > .kt-inside-inner-col,.kadence-column678_bac7f3-a2 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_bac7f3-a2 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_bac7f3-a2 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_bac7f3-a2 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_bac7f3-a2 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_bac7f3-a2{position:relative;}@media all and (max-width: 1024px){.kadence-column678_bac7f3-a2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_bac7f3-a2 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_bac7f3-a2\"><div class=\"kt-inside-inner-col\">\n<h2 class=\"wp-block-heading\">How does this affect daily life?<\/h2>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id678_ae92ab-ff > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_ae92ab-ff > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_ae92ab-ff > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id678_ae92ab-ff > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_ae92ab-ff > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id678_ae92ab-ff > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_ae92ab-ff alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_20906d-39 > .kt-inside-inner-col,.kadence-column678_20906d-39 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_20906d-39 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_20906d-39 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_20906d-39 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_20906d-39 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_20906d-39{position:relative;}@media all and (max-width: 1024px){.kadence-column678_20906d-39 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_20906d-39 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_20906d-39\"><div class=\"kt-inside-inner-col\">\n<ul class=\"wp-block-list\">\n<li><strong>Hiperactivare mental\u0103 nocturn\u0103:<\/strong> Corpul este fizic epuizat, \u00eens\u0103 creierul devine hiperexcitat \u00een secunda \u00een care capul atinge perna, rul\u00e2nd liste de sarcini sau regrete din trecut.<\/li>\n\n\n\n<li><strong>Anxietatea de somn (Frica de pern\u0103):<\/strong> \u00cencepi s\u0103 te temi de venirea nop\u021bii. Anticiparea faptului c\u0103 <em>\u201eiar nu voi putea adormi\u201d<\/em> declan\u0219eaz\u0103 adrenalin\u0103, bloc\u00e2nd secre\u021bia natural\u0103 de melatonin\u0103.<\/li>\n\n\n\n<li><strong>Privitul compulsiv al ceasului:<\/strong> Calculezi constant c\u00e2te ore mai ai de dormit dac\u0103 ai adormi <em>acum<\/em> (<em>\u201eE deja 3:00, mai am doar 3 ore\u201d<\/em>), gener\u00e2nd o panic\u0103 uria\u0219\u0103 \u00een corp.<\/li>\n\n\n\n<li><strong>Treziri nocturne cu dificultate de readormire:<\/strong> Te treze\u0219ti \u00een mijlocul nop\u021bii (adesea \u00eentre 2:00 \u0219i 4:00) \u0219i nu mai po\u021bi adormi din cauza atacurilor de panic\u0103 subtile sau a g\u00e2ndurilor intruzive.<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n<style>.kadence-column678_36b46d-35 > .kt-inside-inner-col,.kadence-column678_36b46d-35 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_36b46d-35 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_36b46d-35 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_36b46d-35 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_36b46d-35 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_36b46d-35{position:relative;}@media all and (max-width: 1024px){.kadence-column678_36b46d-35 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_36b46d-35 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_36b46d-35\"><div class=\"kt-inside-inner-col\">\n<ul class=\"wp-block-list\">\n<li><strong>Oboseal\u0103 cronic\u0103 \u0219i cea\u021b\u0103 mental\u0103:<\/strong> Te treze\u0219ti mai obosit dec\u00e2t te-ai culcat. Ziua devine o lupt\u0103 cu lipsa de concentrare, pierderile de memorie \u0219i randamentul sc\u0103zut.<\/li>\n\n\n\n<li><strong>Instabilitate emo\u021bional\u0103 \u0219i iritabilitate:<\/strong> Lipsa odihnei \u00ee\u021bi sub\u021biaz\u0103 toleran\u021ba la stres. Devii extrem de reactiv, nervos sau vulnerabil la episoade de anxietate \u0219i depresie.<\/li>\n\n\n\n<li><strong>Abuz de substan\u021be sau somnifere:<\/strong> Intri \u00een capcana dependen\u021bei de pastile, alcool sau ceaiuri \u00een exces pentru a-\u021bi \u201efor\u021ba\u201d corpul s\u0103 adoarm\u0103, alter\u00e2nd arhitectura natural\u0103 a somnului.<\/li>\n\n\n\n<li><strong>Sc\u0103derea imunit\u0103\u021bii \u0219i probleme fizice:<\/strong> Pe termen lung, privarea psihogen\u0103 de somn duce la dezechilibre hormonale, cre\u0219tere \u00een greutate, dureri de cap \u0219i vulnerabilitate la boli.<\/li>\n<\/ul>\n<\/div><\/div>\n\n<\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\">How we work together on &quot;affection&quot;\u201e<\/h2>\n\n\n<style>.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);}.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap{grid-template-columns:repeat(4, minmax(0, 1fr));}.kb-row-layout-id678_c72d6e-b3 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}}@media all and (max-width: 1024px){.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap{grid-template-columns:repeat(4, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap > div:not(.added-for-specificity){grid-column:initial;}.kb-row-layout-id678_c72d6e-b3 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_c72d6e-b3 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-4-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_54114e-7a > .kt-inside-inner-col,.kadence-column678_54114e-7a > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_54114e-7a > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_54114e-7a > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_54114e-7a > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_54114e-7a > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_54114e-7a{position:relative;}@media all and (max-width: 1024px){.kadence-column678_54114e-7a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_54114e-7a > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_54114e-7a\"><div class=\"kt-inside-inner-col\"><style>.kb-progress-bar-container678_8f64d3-69 .kb-progress-label-wrap{justify-content:space-between;}<\/style><div class=\"kb-progress-bar-container kb-progress-bar-container678_8f64d3-69 kb-progress-bar-init kb-progress-bar-type-line\"><div class=\"kb-progress-bar kb-progress-bar-678_8f64d3-69\"><\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 1:<\/strong> <strong>Controlul Stimulilor \u0219i Igiena Somnului (20%):<\/strong> Rupem asocierea patului cu starea de frustrare \u0219i chin. \u00cenv\u0103\u021b\u0103m corpul c\u0103 patul \u00eenseamn\u0103 exclusiv somn \u0219i intimitate, nu spa\u021biu de analiz\u0103.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column678_6f22cd-5f > .kt-inside-inner-col,.kadence-column678_6f22cd-5f > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_6f22cd-5f > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_6f22cd-5f > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_6f22cd-5f > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_6f22cd-5f > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_6f22cd-5f{position:relative;}@media all and (max-width: 1024px){.kadence-column678_6f22cd-5f > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_6f22cd-5f > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_6f22cd-5f\"><div class=\"kt-inside-inner-col\"><style>.kb-progress-bar-container678_f3b6f5-4e .kb-progress-label-wrap{justify-content:space-between;}<\/style><div class=\"kb-progress-bar-container kb-progress-bar-container678_f3b6f5-4e kb-progress-bar-init kb-progress-bar-type-line\"><div class=\"kb-progress-bar kb-progress-bar-678_f3b6f5-4e\"><\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 2:<\/strong> <strong>Implementarea Protocolului TCC-I (30%):<\/strong> Folosim tehnici structurate (cum ar fi restric\u021bia cognitiv\u0103 a somnului) pentru a consolida eficien\u021ba odihnei \u0219i pentru a reduce timpul petrecut treaz \u00een pat.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column678_32ba3a-5d > .kt-inside-inner-col,.kadence-column678_32ba3a-5d > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_32ba3a-5d > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_32ba3a-5d > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_32ba3a-5d > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_32ba3a-5d > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_32ba3a-5d{position:relative;}@media all and (max-width: 1024px){.kadence-column678_32ba3a-5d > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_32ba3a-5d > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_32ba3a-5d\"><div class=\"kt-inside-inner-col\"><style>.kb-progress-bar-container678_26eb89-31 .kb-progress-label-wrap{justify-content:space-between;}<\/style><div class=\"kb-progress-bar-container kb-progress-bar-container678_26eb89-31 kb-progress-bar-init kb-progress-bar-type-line\"><div class=\"kb-progress-bar kb-progress-bar-678_26eb89-31\"><\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 3:<\/strong> <strong>Restructurarea G\u00e2ndurilor Catastrofice (35%):<\/strong> Lucr\u0103m direct pe credin\u021bele rigide legate de somn (<em>\u201eDac\u0103 nu dorm 8 ore, m\u00e2ine voi fi distrus\u201d<\/em>) \u0219i dizolv\u0103m anxietatea din spatele nop\u021bilor albe.<\/p>\n<\/div><\/div>\n\n\n<style>.kadence-column678_9fd5fb-ea > .kt-inside-inner-col,.kadence-column678_9fd5fb-ea > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_9fd5fb-ea > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_9fd5fb-ea > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_9fd5fb-ea > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_9fd5fb-ea > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_9fd5fb-ea{position:relative;}@media all and (max-width: 1024px){.kadence-column678_9fd5fb-ea > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_9fd5fb-ea > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_9fd5fb-ea\"><div class=\"kt-inside-inner-col\"><style>.kb-progress-bar-container678_ca4147-d4 .kb-progress-label-wrap{justify-content:space-between;}<\/style><div class=\"kb-progress-bar-container kb-progress-bar-container678_ca4147-d4 kb-progress-bar-init kb-progress-bar-type-line\"><div class=\"kb-progress-bar kb-progress-bar-678_ca4147-d4\"><\/div><\/div>\n\n\n<p class=\"wp-block-paragraph\"><strong>Step 4:<\/strong> <strong>Ancorarea \u00een Siguran\u021b\u0103 \u0219i Re\u00eenc\u0103rcare (15%):<\/strong> Dezvolt\u0103m ritualuri personalizate de relaxare care transmit sistemului nervos central semnalul c\u0103 este complet \u00een siguran\u021b\u0103 s\u0103 lase garda jos.<\/p>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id678_b5899c-76 > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_b5899c-76 > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_b5899c-76 > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id678_b5899c-76 > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_b5899c-76 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id678_b5899c-76 > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_b5899c-76 alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_7932f7-48 > .kt-inside-inner-col,.kadence-column678_7932f7-48 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_7932f7-48 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_7932f7-48 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_7932f7-48 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_7932f7-48 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_7932f7-48{position:relative;}@media all and (max-width: 1024px){.kadence-column678_7932f7-48 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_7932f7-48 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_7932f7-48\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">&#8222;Self-Help&#8221; &amp; Sfaturi Practice &#8211; &#8222;Cele 10 Sfaturi Practice pentru Rec\u00e2\u0219tigarea Somnului&#8221;<\/h3>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-row-layout-id678_f1dd89-3e > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_f1dd89-3e > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_f1dd89-3e > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 2fr) minmax(0, 1fr);}.kb-row-layout-id678_f1dd89-3e > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_f1dd89-3e > .kt-row-column-wrap{grid-template-columns:minmax(0, 2fr) minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id678_f1dd89-3e > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_f1dd89-3e alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-left-golden kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_b62b7a-29 > .kt-inside-inner-col,.kadence-column678_b62b7a-29 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_b62b7a-29 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_b62b7a-29 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_b62b7a-29 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_b62b7a-29 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_b62b7a-29{position:relative;}@media all and (max-width: 1024px){.kadence-column678_b62b7a-29 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_b62b7a-29 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_b62b7a-29\"><div class=\"kt-inside-inner-col\"><style>.wp-block-kadence-iconlist.kt-svg-icon-list-items678_1330bd-1b:not(.this-stops-third-party-issues){margin-top:0px;margin-bottom:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items678_1330bd-1b ul.kt-svg-icon-list:not(.this-prevents-issues):not(.this-stops-third-party-issues):not(.tijsloc){margin-top:0px;margin-right:0px;margin-bottom:var(--global-kb-spacing-sm, 1.5rem);margin-left:0px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items678_1330bd-1b ul.kt-svg-icon-list{grid-row-gap:5px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items678_1330bd-1b .kb-svg-icon-wrap{font-size:29px;}.wp-block-kadence-iconlist.kt-svg-icon-list-items678_1330bd-1b ul.kt-svg-icon-list .kt-svg-icon-list-item-wrap .kt-svg-icon-list-single{margin-right:10px;}.kt-svg-icon-list-items678_1330bd-1b ul.kt-svg-icon-list .kt-svg-icon-list-level-0 .kt-svg-icon-list-single svg{font-size:20px;}<\/style>\n<div class=\"wp-block-kadence-iconlist kt-svg-icon-list-items kt-svg-icon-list-items678_1330bd-1b kt-svg-icon-list-columns-1 alignnone\"><ul class=\"kt-svg-icon-list\"><style>.kt-svg-icon-list-item-678_bd7b7b-1e .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_bd7b7b-1e\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Regula celor 20 de minute:<\/strong> Dac\u0103 nu ai adormit \u00een 20 de minute, ridic\u0103-te din pat! Mergi \u00een alt\u0103 camer\u0103, la lumin\u0103 difuz\u0103, \u0219i cite\u0219te o carte p\u00e2n\u0103 \u00ee\u021bi vine somnul. Nu te chinui \u00een pat.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_f4b97d-32 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_f4b97d-32\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Ascunde ceasul:<\/strong> \u00centoarce telefonul cu ecranul \u00een jos \u0219i mut\u0103 ceasul de\u0219tept\u0103tor undeva unde nu \u00eel po\u021bi vedea. Verificarea orei \u00een miez de noapte nu face dec\u00e2t s\u0103 \u00ee\u021bi injecteze cortizol \u00een vene.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_0d46e9-16 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_0d46e9-16\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Creeaz\u0103 o \u201eZon\u0103 de Desc\u0103rcare a Grijilor\u201d:<\/strong> Cu dou\u0103 ore \u00eenainte de culcare, noteaz\u0103 pe o foaie toate grijile \u0219i sarcinile pentru m\u00e2ine. Spune-i min\u021bii tale: <em>\u201eSunt scrise acolo, le rezolv m\u00e2ine, acum pot dormi\u201d<\/em>.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_5bf3c6-d5 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_5bf3c6-d5\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>F\u0103r\u0103 ecrane albastre cu 1 or\u0103 \u00eenainte de somn:<\/strong> Lumina de la telefon, tablet\u0103 sau televizor blocheaz\u0103 produc\u021bia de melatonin\u0103 (hormonul somnului), p\u0103c\u0103lind creierul c\u0103 este \u00eenc\u0103 zi.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_04142c-67 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_04142c-67\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>P\u0103streaz\u0103 o or\u0103 fix\u0103 de trezire:<\/strong> Indiferent de c\u00e2t de prost ai dormit azi-noapte, treze\u0219te-te la aceea\u0219i or\u0103 \u00een fiecare diminea\u021b\u0103 (chiar \u0219i \u00een weekend) pentru a-\u021bi reseta ceasul biologic.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_27761f-4b .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_27761f-4b\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Redu cafeina dup\u0103 ora 14:00:<\/strong> Cafeina r\u0103m\u00e2ne \u00een organism mult mai mult dec\u00e2t crezi. Evit\u0103 de asemenea alcoolul \u00eenainte de culcare; de\u0219i pare c\u0103 te adormi, \u00ee\u021bi va fragmenta somnul profund.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_0fe588-d3 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_0fe588-d3\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Practic\u0103 Tehnica Respira\u021biei 4-7-8:<\/strong> Inspir\u0103 pe nas timp de 4 secunde, \u021bine-\u021bi respira\u021bia 7 secunde \u0219i expir\u0103 lung pe gur\u0103 timp de 8 secunde. Este un sedativ natural pentru sistemul nervos.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_ddefae-72 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_ddefae-72\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Dormitorul ideal: R\u0103coros, \u00centunecat \u0219i Lini\u0219tit:<\/strong> Corpul are nevoie de o sc\u0103dere u\u0219oar\u0103 a temperaturii interne pentru a intra \u00een stadiile profunde de somn.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_bde5a7-b2 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_bde5a7-b2\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Evit\u0103 somnul de zi (puiul de somn):<\/strong> Dac\u0103 suferi de insomnie nocturn\u0103, dormitul \u00een timpul zilei \u00ee\u021bi va consuma \u201epresiunea de somn\u201d necesar\u0103 pentru a adormi u\u0219or seara.<\/span><\/li>\n\n\n<style>.kt-svg-icon-list-item-678_ba0a15-e8 .kt-svg-icon-list-text mark.kt-highlight{background-color:unset;font-style:normal;color:#f76a0c;-webkit-box-decoration-break:clone;box-decoration-break:clone;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;}<\/style>\n<li class=\"wp-block-kadence-listitem kt-svg-icon-list-item-wrap kt-svg-icon-list-item-678_ba0a15-e8\"><span class=\"kb-svg-icon-wrap kb-svg-icon-fe_userCheck kt-svg-icon-list-single\"><svg viewbox=\"0 0 24 24\"  fill=\"none\" stroke=\"currentColor\" stroke-width=\"2\" stroke-linecap=\"round\" stroke-linejoin=\"round\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"  aria-hidden=\"true\"><path d=\"M16 21v-2a4 4 0 0 0-4-4H5a4 4 0 0 0-4 4v2\"\/><circle cx=\"8.5\" cy=\"7\" r=\"4\"\/><polyline points=\"17 11 19 13 23 9\"\/><\/svg><\/span><span class=\"kt-svg-icon-list-text\"><strong>Abordeaz\u0103 cauza, nu doar simptomul:<\/strong> Somniferele doar amor\u021besc creierul, nu vindec\u0103 frica sau stresul. <strong>I&#039;m waiting for you at the office.<\/strong> pentru a re\u00eenv\u0103\u021ba corpul \u0219i mintea s\u0103 se odihneasc\u0103 natural \u0219i profund.<\/span><\/li>\n<\/ul><\/div>\n<\/div><\/div>\n\n\n<style>.kadence-column678_4a20fd-94 > .kt-inside-inner-col,.kadence-column678_4a20fd-94 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_4a20fd-94 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_4a20fd-94 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_4a20fd-94 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_4a20fd-94 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_4a20fd-94{position:relative;}@media all and (max-width: 1024px){.kadence-column678_4a20fd-94 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_4a20fd-94 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_4a20fd-94\"><div class=\"kt-inside-inner-col\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"506\" height=\"1024\" src=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-2-506x1024.png\" alt=\"Insomnia psihogen\u0103\" class=\"wp-image-686\" srcset=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-2-506x1024.png 506w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-2-148x300.png 148w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-2-6x12.png 6w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-2.png 720w\" sizes=\"auto, (max-width: 506px) 100vw, 506px\" \/><\/figure>\n<\/div><\/div><\/div>\n\n<\/div><\/div>\n\n\n<div data-wp-context=\"{ &quot;autoclose&quot;: true, &quot;accordionItems&quot;: [] }\" data-wp-interactive=\"core\/accordion\" role=\"group\" class=\"wp-block-accordion is-layout-flow wp-block-accordion-is-layout-flow\" style=\"padding-top:10px;padding-right:0;padding-bottom:10px;padding-left:0\">\n<div data-wp-class--is-open=\"state.isOpen\" data-wp-context=\"{ &quot;id&quot;: &quot;accordion-item-1&quot;, &quot;openByDefault&quot;: false }\" data-wp-init=\"callbacks.initAccordionItems\" data-wp-on-window--hashchange=\"callbacks.hashChange\" class=\"wp-block-accordion-item is-layout-flow wp-block-accordion-item-is-layout-flow\">\n<h3 class=\"wp-block-accordion-heading\"><button aria-expanded=\"false\" aria-controls=\"accordion-item-1-panel\" data-wp-bind--aria-expanded=\"state.isOpen\" data-wp-on--click=\"actions.toggle\" data-wp-on--keydown=\"actions.handleKeyDown\" id=\"accordion-item-1\" type=\"button\" class=\"wp-block-accordion-heading__toggle\" style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0\"><span class=\"wp-block-accordion-heading__toggle-title\">FAQ (Frequently Asked Questions):<\/span><span class=\"wp-block-accordion-heading__toggle-icon\" aria-hidden=\"true\">+<\/span><\/button><\/h3>\n\n\n\n<div inert aria-labelledby=\"accordion-item-1\" data-wp-bind--inert=\"!state.isOpen\" id=\"accordion-item-1-panel\" role=\"region\" class=\"wp-block-accordion-panel is-layout-flow wp-block-accordion-panel-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>\u00ce: De ce adorm pe canapea la televizor, dar c\u00e2nd m\u0103 mut \u00een pat somnul dispare instantaneu?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A:<\/strong> Aceasta este o dovad\u0103 clasic\u0103 a insomniei psihogene. Creierul t\u0103u a dezvoltat o <em>condi\u021bionare negativ\u0103<\/em>: a asociat canapeaua cu relaxarea (pentru c\u0103 acolo nu \u201etrebuie\u201d s\u0103 dormi), iar patul a devenit o aren\u0103 de lupt\u0103, asociat cu stresul, frustrarea \u0219i efortul de a adormi. Prin terapie \u0219tergem aceast\u0103 asociere gre\u0219it\u0103.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00ce: Am insomnie de c\u00e2\u021biva ani, se mai poate vindeca prin terapie sau e prea t\u00e2rziu?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>A:<\/strong> Nu este niciodat\u0103 prea t\u00e2rziu. Studiile clinice arat\u0103 c\u0103 protocolul TCC-I (Terapia Cognitiv-Comportamental\u0103 pentru Insomnie) are o rat\u0103 de succes de peste 70-80%, dep\u0103\u0219ind eficien\u021ba medicamentelor pe termen lung, chiar \u0219i \u00een cazurile cronice de lung\u0103 durat\u0103.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u00ce: Terapia m\u0103 va ajuta s\u0103 renun\u021b la somnifere?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>A:<\/strong> Da. \u00cempreun\u0103 cu medicul t\u0103u curant, vom lucra psihologic pentru a-\u021bi reduce anxietatea legat\u0103 de lipsa pastilei \u0219i vom implementa tehnici naturale de adormire, permi\u021b\u00e2ndu-\u021bi s\u0103 reduci treptat \u0219i \u00een siguran\u021b\u0103 medica\u021bia.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n<style>.kb-row-layout-id678_fd69c6-4b > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id678_fd69c6-4b > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id678_fd69c6-4b > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:minmax(0, 1fr);}.kb-row-layout-id678_fd69c6-4b > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id678_fd69c6-4b > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}@media all and (max-width: 767px){.kb-row-layout-id678_fd69c6-4b > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id678_fd69c6-4b alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-1-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column678_b7d207-16 > .kt-inside-inner-col,.kadence-column678_b7d207-16 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column678_b7d207-16 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column678_b7d207-16 > .kt-inside-inner-col{flex-direction:column;}.kadence-column678_b7d207-16 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column678_b7d207-16 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column678_b7d207-16{position:relative;}@media all and (max-width: 1024px){.kadence-column678_b7d207-16 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column678_b7d207-16 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column678_b7d207-16\"><div class=\"kt-inside-inner-col\">\n<h3 class=\"wp-block-heading\">Explore the topic on the Blog<\/h3>\n<\/div><\/div>\n\n<\/div><\/div>\n\n<style>.kb-posts-id-678_a5e867-5e .entry.loop-entry .entry-header .entry-title{font-size:var(--global-kb-font-size-md, 1.25rem);}.kb-posts-id-678_a5e867-5e .kb-post-list-item{display:grid;}<\/style><ul class=\"wp-block-kadence-posts kb-posts kadence-posts-list kb-posts-id-678_a5e867-5e content-wrap grid-cols kb-posts-style-boxed grid-sm-col-2 grid-lg-col-3 item-image-style-above\"><li class=\"kb-post-list-item\">\n\t<article class=\"entry content-bg loop-entry post-680 post type-post status-publish format-standard has-post-thumbnail hentry category-psihologie category-sanatate-mintala tag-anxietate tag-insomnie\">\n\t\t\t\t<a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" class=\"post-thumbnail kadence-thumbnail-ratio-9-16\" href=\"https:\/\/elenapap.com\/en\/insomnia-psihogena\/\" aria-label=\"Psychogenic insomnia\">\n\t\t\t<div class=\"post-thumbnail-inner\">\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-3-300x200.png\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Insomnia psihogen\u0103\" srcset=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-3-300x200.png 300w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-3-1024x683.png 1024w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-3-768x512.png 768w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-3-18x12.png 18w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/06\/insomnie-3.png 1536w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>\t\t\t<\/div>\n\t\t<\/a><!-- .post-thumbnail -->\n\t\t\t\t<div class=\"entry-content-wrap\">\n\t\t\t<header class=\"entry-header\">\n\t<h2 class=\"entry-title\"><a href=\"https:\/\/elenapap.com\/en\/insomnia-psihogena\/\" rel=\"bookmark\">Psychogenic insomnia<\/a><\/h2>\t<div class=\"entry-meta entry-meta-divider-dot\">\n\t\t<\/div><!-- .entry-meta -->\n\t<\/header><!-- .entry-header -->\n<footer class=\"entry-footer\">\n\t<\/footer><!-- .entry-footer -->\t\t<\/div>\n\t<\/article>\n<\/li>\n<li class=\"kb-post-list-item\">\n\t<article class=\"entry content-bg loop-entry post-376 post type-post status-publish format-standard has-post-thumbnail hentry category-pentru-parinti category-psihologie tag-anxietate tag-depresie tag-insomnie tag-ptsd\">\n\t\t\t\t<a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" class=\"post-thumbnail kadence-thumbnail-ratio-9-16\" href=\"https:\/\/elenapap.com\/en\/depresia-la-adolescenti-cum-o-recunoastem-si-ce-putem-face-concret-pentru-a-ajuta\/\" aria-label=\"Depression in teenagers \u2013 how to recognize it and what we can do to help\">\n\t\t\t<div class=\"post-thumbnail-inner\">\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"300\" src=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/03\/depresie-adolescenti-200x300.jpg\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Depresia la adolescen\u021bi \u2013 cum o recunoa\u0219tem \u0219i ce putem face concret pentru a ajuta\" srcset=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/03\/depresie-adolescenti-200x300.jpg 200w, https:\/\/elenapap.com\/wp-content\/uploads\/2026\/03\/depresie-adolescenti.jpg 526w\" sizes=\"auto, (max-width: 200px) 100vw, 200px\" \/>\t\t\t<\/div>\n\t\t<\/a><!-- .post-thumbnail -->\n\t\t\t\t<div class=\"entry-content-wrap\">\n\t\t\t<header class=\"entry-header\">\n\t<h2 class=\"entry-title\"><a href=\"https:\/\/elenapap.com\/en\/depresia-la-adolescenti-cum-o-recunoastem-si-ce-putem-face-concret-pentru-a-ajuta\/\" rel=\"bookmark\">Depression in teenagers \u2013 how to recognize it and what we can do to help<\/a><\/h2>\t<div class=\"entry-meta entry-meta-divider-dot\">\n\t\t<\/div><!-- .entry-meta -->\n\t<\/header><!-- .entry-header -->\n<footer class=\"entry-footer\">\n\t<\/footer><!-- .entry-footer -->\t\t<\/div>\n\t<\/article>\n<\/li>\n<li class=\"kb-post-list-item\">\n\t<article class=\"entry content-bg loop-entry post-478 post type-post status-publish format-standard has-post-thumbnail hentry category-psihologie tag-anxietate tag-depresie tag-insomnie\">\n\t\t\t\t<a aria-hidden=\"true\" tabindex=\"-1\" role=\"presentation\" class=\"post-thumbnail kadence-thumbnail-ratio-9-16\" href=\"https:\/\/elenapap.com\/en\/depresia-nu-este-doar-tristete-cum-o-recunosti-si-cand-trebuie-sa-ceri-ajutor\/\" aria-label=\"Depression is not just sadness: how to recognize it and when to ask for help\">\n\t\t\t<div class=\"post-thumbnail-inner\">\n\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/elenapap.com\/wp-content\/uploads\/2026\/04\/depresia-nu-e-doar-tristete-300x200.png\" class=\"attachment-medium size-medium wp-post-image\" alt=\"Depresia nu este doar triste\u021be: cum o recuno\u0219ti \u0219i c\u00e2nd trebuie s\u0103 ceri ajutor\" 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