{"id":102631,"date":"2026-06-01T12:35:45","date_gmt":"2026-06-01T12:35:45","guid":{"rendered":"https:\/\/www.schichtfit.com\/estate\/"},"modified":"2026-06-22T13:29:32","modified_gmt":"2026-06-22T13:29:32","slug":"estate","status":"publish","type":"page","link":"https:\/\/www.schichtfit.com\/it\/estate\/","title":{"rendered":"Estate"},"content":{"rendered":"[vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”5px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”10″ bottom_padding=”%” left_padding_desktop=”3%” constrain_group_2=”yes” right_padding_desktop=”3%” top_padding_phone=”1″ constrain_group_5=”yes” bottom_padding_phone=”1″ left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” column_padding_position=”top” top_margin_phone=”0″ 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” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”5\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” 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=”right” tablet_text_alignment=”default” phone_text_alignment=”center” 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=”4\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
Fare la cosa giusta. Al momento giusto. <\/span><\/h5>\n[\/vc_column_text][\/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” centered_text=”true” desktop_text_alignment=”left” tablet_text_alignment=”default” phone_text_alignment=”center” 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=”3\/12″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Vai al Digital Coach” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ full_height=”yes” video_bg=”use_video” video_mp4=”https:\/\/www.schichtfit.com\/wp-content\/uploads\/2026\/06\/grillage_v-1.mp4″ background_video_loading=”default” scene_position=”center” top_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”.vc_custom_1780914459387{border-radius: 5px !important;}” text_direction=”default”]\n
Edizione estiva<\/span><\/span> \u00b7 <\/span>9 unit\u00e0 \u00b7 3\u20135 minuti ciascuna<\/span><\/h5>\n

Resta al fresco.<\/span>
\nDormi bene.<\/span>
\nGoditi l’estate.<\/span><\/h1>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”0%” constrain_group_2=”yes” right_padding_desktop=”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=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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=”10px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Estate e lavoro a turni: una combinazione difficile. <\/span><\/h4>\n

Qui trovi ci\u00f2 che aiuta davvero.<\/span> Breve, diretto e subito applicabile.<\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

Nessun obbligo. Prendi quello che ti interessa. <\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Cosa ti succede in estate<\/span><\/h5>\n

Non sei pi\u00f9 debole in estate. <\/span><\/h2>\n

Hai <\/strong>3 carichi contemporaneamente<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Molti si chiedono: perch\u00e9 sono cos\u00ec esausto proprio ora?<\/span>
\nDipende da me? No. Dipende dall’estate.<\/span><\/p>\n

E da tre fattori che colpiscono contemporaneamente.<\/span>[\/vc_column_text][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=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14049″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Calore:<\/strong> <\/span>
\nla camera da letto non si raffredda<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14050″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Luce: <\/span><\/strong>
\nc’\u00e8 luce fino alle 21:30. Il tuo corpo pensa: \u00e8 giorno<\/span>[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”14048″ image_size=”full” max_width=”50%” max_width_mobile=”default” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default”][vc_column_text css=”” text_direction=”default”]\n

Socialit\u00e0: <\/span><\/strong>
\ngrigliate, inviti, sport<\/span>[\/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” flex_gap_desktop=”10px” 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\/4″ 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=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

Non si tratta solo di dormire meno – si tratta di recuperare meno.<\/span><\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]In estate si aggiungono il caldo, le serate luminose e le grigliate. <\/span>
\nFai il test e guarda cosa succede alle tue fasi di recupero.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EEEE22″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Avvia il check del sonno estivo” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/it\/check-della-durata-del-sonno\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
Cosa sai e cosa fai<\/span><\/h5>\n

Cosa non puoi cambiare.<\/span>
\nCosa puoi controllare.<\/span><\/strong><\/h2>\n

Il primo passo: capire cosa \u00e8 fisso e dove si trovano le tue leve pi\u00f9 efficaci. <\/span><\/h4>\n

Questo alleggerisce il carico e mostra dove vale la pena investire energia.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” bottom_padding=”%” top_padding_phone=”8%” bottom_padding_phone=”%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_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-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
<\/i> <\/div>
\n

Questo non \u00e8 gestibile<\/span><\/strong><\/h4>\n <\/div>
<\/div><\/div>
\n
    \n
  • Cronotipo<\/strong><\/span>
    \nAllodola, gufo o colomba. Essere mattinieri, notturni o intermedi \u00e8 radicato nel cervello. Il lavoro a turni non lo cambia.<\/span><\/li>\n
  • Il tuo fabbisogno di sonno<\/strong><\/span>
    \nHai bisogno di 6\u20139 ore – \u00e8 determinato geneticamente. Non si pu\u00f2 cambiare con l’allenamento.<\/span><\/li>\n
  • I tuoi orari di lavoro<\/strong><\/span>
    \nIl piano dei turni \u00e8 quello che \u00e8. Non puoi cambiarlo.<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1781081617477{padding-left: 15px !important;}” text_direction=”default”]\n

    Questa non \u00e8 una scusa. \u00c8 biologia. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

    <\/i> <\/div>
    \n

    Questo lo puoi controllare<\/span><\/strong><\/h4>\n <\/div>
    <\/div><\/div>
    \n
      \n
    • Ambiente del sonno<\/strong><\/span>
      \nTemperatura, buio, rumore. Tutto gestibile.<\/span><\/li>\n
    • Gestione della luce<\/strong><\/span>
      \nLa luce \u00e8 il tuo peggior nemico, ma anche il tuo strumento pi\u00f9 potente.<\/span><\/li>\n
    • Gestione del tempo e ritmo<\/strong><\/span>
      \nGrigliate, ritmo, pianificazione del sonno: fallo con strategia, non con rinunce.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082211768{padding-left: 15px !important;}” text_direction=”default”]\n

      Chi usa bene queste tre leve \u2014 ambiente del sonno, luce e orari del sonno \u2014 dorme decisamente meglio della media in estate.<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” left_padding_desktop=”2%” left_padding_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=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Che cronotipo sei?” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/it\/chronocheck-breve\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid”][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Controlla la tua energia \u2192” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/it\/check-energia-e-rigenerazione\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” flex_gap_desktop=”10px” 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\/3″ 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_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
      Ambiente del sonno<\/span><\/h5>\n

      6 \u00b0C pi\u00f9 fresco.<\/span>
      \nSenza aria condizionata.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Il metodo di raffreddamento “strato dopo strato” rinfresca il tuo sonno dall’esterno verso l’interno. Puoi applicarlo gi\u00e0 da stasera, in tre passaggi. <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Fino a 6 \u00b0C di differenza, senza aria condizionata.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” 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-2-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” centered_text=”true” desktop_text_alignment=”center” tablet_text_alignment=”default” phone_text_alignment=”default” background_color=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101383″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Esterno<\/strong><\/span><\/h4>\n
      Camera da letto<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Finestre aperte dalle 22 alle 06. Di giorno tutto chiuso.<\/strong><\/span><\/p>\n

      Arieggia quando l’aria esterna \u00e8 pi\u00f9 fresca della stanza: dalle 22 alle 06 del mattino. Di giorno abbassa le tapparelle, chiudi le tende, scollega l’elettronica in standby, anche i caricabatterie e la TV scaldano.<\/span>
      \nErrore pi\u00f9 comune: lasciare aperto di giorno<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ 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=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101381″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Sopra<\/strong><\/span><\/h4>\n
      Biancheria da letto<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Lenzuolo invece del piumone. Cotone invece di sintetico.<\/strong><\/span>
      \nIl tuo corpo deve poter rilasciare calore mentre ti addormenti. Sostituisci il piumone con un lenzuolo leggero, passa a un pigiama di cotone. La flanella e il sintetico impediscono proprio questo.<\/span><\/p>\n

      Sembra banale. Funziona subito.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”custom” column_margin_custom=”1″ 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=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][image_with_animation image_url=”101382″ image_size=”full” max_width=”custom” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”center” border_radius=”none” box_shadow=”none” image_loading=”default” max_width_custom=”40%”][vc_column_text css=”” text_direction=”default”]\n

      Interno<\/strong><\/span><\/h4>\n
      Il tuo corpo<\/span><\/h5>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”3\/4″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      Doccia tiepida. O polsi sotto l’acqua fredda.<\/strong><\/span><\/p>\n

      Una doccia tiepida (~33 \u00b0C) prima di dormire abbassa sensibilmente la temperatura corporea interna. Non hai tempo? Tieni i polsi sotto l’acqua fredda per 30 secondi: i vasi sanguigni sono vicini alla superficie, effetto immediato.<\/span>
      \nLa doccia gelata sembra meglio, ma il corpo reagisce producendo poi pi\u00f9 calore.<\/span>
      \n0 euro. Efficacia immediata.<\/span> <\/div>[\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Avvia il check della camera da letto” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/it\/controllo-della-camera-da-letto\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

      Gestione della luce in estate<\/span><\/h5>\n

      Luce: il tuo peggior nemico.<\/span>
      \nE il tuo strumento preferito.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

      Luce diurna fino alle 21:30, luce del mattino dopo il turno di notte. La luce ti costa ore di sonno. <\/span><\/h4>\n

      Ma chi la usa in modo mirato, ne recupera altrettante.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”4%” top_padding_phone=”8%” 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-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
      <\/i> <\/div>
      \n

      Come nemico<\/span><\/h4>\n <\/div>
      <\/div><\/div>
      \n
        \n
      • La luce diurna fino alle 21:30 blocca la melatonina. Addormentarsi richiede pi\u00f9 tempo <\/span><\/li>\n
      • La luce del mattino dopo il turno di notte tiene sveglio il corpo. Il sonno diurno \u00e8 pi\u00f9 difficile <\/span><\/li>\n
      • Luce degli schermi la sera: effetto simile alla luce solare<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
        <\/i> <\/div>
        \n

        Come strumento<\/span><\/h4>\n <\/div>
        <\/div><\/div>
        \n
          \n
        • Mascherina per dormire<\/strong>: 100% buio, subito, a meno di 20 \u20ac<\/span><\/li>\n
        • Occhiali blue blocker:<\/strong> bloccano in modo mirato la luce che disturba il sonno<\/span><\/li>\n
        • Pellicola oscurante:<\/strong> autoadesiva, 10\u201315 \u20ac\/m\u00b2, senza fori<\/span><\/li>\n
        • Dimmerare la luce dalle 20:00<\/strong>: il segnale del sonno parte da te<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” 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=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
          \"\" <\/div>
          \n

          Dopo<\/span> il turno di notte<\/span><\/h4>\n <\/div>
          <\/div><\/div>
          \n
            \n
          • Indossa gli occhiali blue blocker quando esci dall’azienda<\/span><\/li>\n
          • Se possibile: indossali gi\u00e0 nell’ultima ora di turno<\/span><\/li>\n
          • Oscura subito a casa, poi indossa la mascherina<\/span><\/li>\n
          • Niente cellulare, niente luce forte, niente TV<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
            \"\" <\/div>
            \n

            In caso di turno mattutino<\/span> – programma serale<\/span><\/h4>\n <\/div>
            <\/div><\/div>
            \n
              \n
            • Indossa gli occhiali blue blocker dalle 20:00<\/span><\/li>\n
            • Abbassa le luci in casa<\/span><\/li>\n
            • Oscura la camera da letto gi\u00e0 dalle 20:00<\/span><\/li>\n
            • Niente schermi luminosi dopo le 20:00<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ bg_image=”101145″ bg_image_type=”default” bg_position=”center center” background_image_loading=”default” bg_repeat=”no-repeat” scene_position=”center” top_padding=”6%” constrain_group_1=”yes” bottom_padding=”6%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”15px” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” content_layout=”default”][\/vc_column][vc_column column_padding=”padding-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][\/vc_column][vc_column column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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” column_position=”default” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.8″ width=”1\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              Domanda a Markus Kamps<\/span><\/h5>\n

              \u201cHo il turno di mattina e devo andare a letto alle 21:00. Ma fuori c’\u00e8 ancora luce e sono tutti fuori a fare la grigliata. Cosa faccio?\u201d <\/span><\/p>\n

              \u2014 Oscura la tua camera da letto gi\u00e0 dalle 20:00. Questo d\u00e0 al tuo corpo il segnale: ora \u00e8 notte. E d\u00ec onestamente ai tuoi amici: \u201cVado alle 21:00 \u2014 non perch\u00e9 non ne abbia voglia, ma perch\u00e9 il mio turno lo richiede\u201d. La maggior parte delle persone lo capisce subito.<\/span><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

              Gestione del sonno con il turno di notte<\/span><\/h5>\n

              Turno di notte<\/span> + 30 \u00b0C di giorno.<\/span>
              \nLa tua combinazione pi\u00f9 dura.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

              Torni a casa dopo un turno di notte. Fuori fa gi\u00e0 caldo. <\/span><\/h4>\n

              Le tue decisioni fanno la differenza tra 4 e 7 ore di sonno.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#ADAD22″ 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_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n
              La finestra del sonno estivo<\/span><\/h5>\n

              Sfrutta la fascia 06:00 \u2013 13:00.<\/span>
              \nPrima vai a letto, pi\u00f9 dormi.<\/strong><\/span><\/h3>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Dopo il turno di notte, la tua finestra di sonno ottimale \u00e8 dalle 06 alle 13. <\/span>
              \nDopo, la temperatura della stanza sale e il sonno peggiora sensibilmente. <\/span>
              \nOgni ora guadagnata conta. Vai dritto a casa \u2014 poi tutto il resto.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”20px” 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=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
              <\/i> <\/div>
              \n

              Il programma obbligatorio<\/span><\/h4>\n <\/div>
              <\/div><\/div>
              \n
                \n
              • Occhiali blue blocker<\/strong>: durante il tragitto verso casa e fino a quando non ti corichi. Occhiali da sole in auto. <\/span><\/li>\n
              • Mascherina per dormire<\/strong> – 100% buio, anche di giorno<\/span><\/li>\n
              • Tappi per le orecchie<\/strong>: via il rumore dei bambini, della strada, dei vicini<\/span><\/li>\n
              • Camera da letto<\/strong> oscurata in anticipo<\/span><\/li>\n<\/ul>\n <\/div>[vc_column_text css=”.vc_custom_1780910924406{padding-left: 15px !important;}” text_direction=”default”]\n

                Senza questi quattro accorgimenti dormirai peggio. Garantito. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                <\/i> <\/div>
                \n

                Cosa non fare dopo il turno<\/span><\/h4>\n <\/div>
                <\/div><\/div>
                \n
                  \n
                • Non accendere luci forti quando torni a casa<\/span><\/li>\n
                • Non scorrere il cellulare o guardare la TV \u2014 nemmeno per poco<\/span><\/li>\n
                • Niente pi\u00f9 caff\u00e8 \u2014 stop 6 ore prima di dormire<\/span><\/li>\n
                • Niente pasti pesanti subito dopo il turno di notte<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                  Gestione del tempo libero<\/span><\/h5>\n

                  Grigliate, birra e<\/span>
                  \nla verit\u00e0 sul sonno.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                  Quando tutti si godono l’estate e tu devi dormire. \u00c8 un vero carico sociale. Non \u00e8 un problema di volont\u00e0. La buona notizia: la strategia batte la rinuncia. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ 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_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  L’alcol ti toglie il recupero – anche se dormi.<\/span><\/strong><\/h4>\n

                  Una birra ti fa sentire stanco pi\u00f9 velocemente, ma il sonno successivo \u00e8 profondo solo in apparenza: il cervello rimane inquieto, il sonno REM scompare e nella seconda met\u00e0 della notte ti svegli con il battito accelerato invece di sentirti riposato.<\/span><\/p>\n

                  Regola d’oro: <\/span>ultimo drink alcolico 2-3 ore prima di dormire. Cos\u00ec il corpo ha il tempo di smaltirlo.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#ee8126″ button_border_thickness=”1px” alignment=”left” alignment_tablet=”default” alignment_phone=”center” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Avvia il \u201cCheck della birra\u201d” font_size_desktop=”0.75em” url=”https:\/\/www.schichtfit.com\/it\/test-sullalcol\/” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em”][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                  1 ora \u00e8 gi\u00e0 jet lag<\/span> sociale<\/span><\/strong><\/h4>\n

                   <\/p>\n

                  Uno scostamento superiore a 1 ora dal ritmo abituale del sonno significa che il giorno dopo coster\u00e0 pi\u00f9 energia.<\/span><\/p>\n

                  Una grigliata a settimana va bene, ovviamente, se pianifichi il giorno successivo.<\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ 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_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                  <\/i> <\/div>
                  \n

                  Crea le tue regole, ad esempio cos\u00ec:<\/strong><\/span><\/h4>\n <\/div>
                  <\/div><\/div>
                  \n
                    \n
                  • 1 grigliata a settimana va bene, anche se si fa tardi. Il giorno dopo pianifica il sonno come compensazione. <\/span><\/li>\n
                  • Ultimo alcol 2 ore prima di dormire: cos\u00ec la qualit\u00e0 del sonno rimane decisamente migliore.<\/span><\/li>\n
                  • Dormire bene 5 giorni su 7: la perfezione costa pi\u00f9 di quanto renda. Se sei disciplinato per 5 giorni, puoi lasciarti andare per 2. <\/span><\/li>\n
                  • Pianifica in modo mirato 1\u20132 cose a settimana che ti rendano felice \u2014 cos\u00ec sar\u00e0 pi\u00f9 facile dire di no.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”10%” constrain_group_5=”yes” bottom_padding_phone=”10%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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” 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781082991215{padding-bottom: 15px !important;}” text_direction=”default”]\n

                    Consigli concreti<\/span><\/strong>
                    \nper ogni tipo di turno<\/span><\/strong><\/h2>\n

                    Scegli il tuo turno attuale, i consigli sono subito applicabili.<\/span><\/h4>\n[\/vc_column_text][tabbed_section style=”material” tab_change_animation=”none” alignment=”left” spacing=”default” tab_color=”Accent-Color” vs_content_animation=”fade” vs_link_animation=”opacity” vs_navigation_alignment=”left” vs_navigation_width_2=”25%” vs_navigation_func=”default” vs_navigation_width=”regular” vs_navigation_spacing=”15px” vs_navigation_mobile_display=”visible” vs_tab_spacing=”5%” icon_size=”24″ animation=””][tab icon_family=”none” title=”Turno di mattina” id=”1781789238779-4″ tab_id=”1781789238780-2″][vc_row_inner equal_height=”yes” column_margin=”5px” 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=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Rinfrescare la camera da letto<\/h4>\n

                    Oscura la camera da letto, anche se fuori c’\u00e8 ancora il sole. Questo d\u00e0 al corpo il segnale del sonno.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100006″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Attivarsi al mattino<\/h4>\n

                    Luce forte, doccia scozzese o un po’ di movimento subito dopo il risveglio. Riduce sensibilmente la \u201cfiacca mattutina\u201d.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Evitare la luce blu la sera<\/h4>\n

                    1 ora prima di dormire: luci soffuse, niente schermi o indossa occhiali blue blocker.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” 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=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Stop precoce alla caffeina<\/h4>\n

                    Ultimo caff\u00e8 al massimo alle 13\u201314, per non disturbare il sonno la sera presto.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Power nap solo se mirato<\/h4>\n

                    Se necessario: max. 15\u201320 minuti, non nel pomeriggio. Altrimenti sar\u00e0 difficile addormentarsi presto.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Non forzare il sonno<\/h4>\n

                    Sdraiati semplicemente, usa una tecnica di rilassamento. Il sonno arriver\u00e0 da solo. Senza pressione.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Turno pomeridiano” id=”1781789239386-2″ tab_id=”1781789239387-4″][vc_row_inner equal_height=”yes” column_margin=”5px” 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=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Pianificare abbastanza sonno<\/h4>\n

                    Dopo il turno: non dormire meno del tuo fabbisogno personale di sonno. Questa \u00e8 la regola pi\u00f9 importante.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Power nap prima del turno<\/h4>\n

                    Da 15 a 20 minuti prima del servizio possono migliorare decisamente le 4 ore successive.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10222″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Mangiare leggero<\/h4>\n

                    Niente pasti pesanti durante o dopo il turno. La digestione disturba il sonno successivo.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” 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=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10223″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Caffeina solo all’inizio<\/h4>\n

                    Con moderazione e solo nella prima met\u00e0 del lavoro. Cos\u00ec il sonno dopo il turno rimarr\u00e0 indisturbato.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10221″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Rilassarsi<\/h4>\n

                    Luci soffuse, niente smartphone, rilassamento consapevole. Il corpo ha bisogno di un segnale: il turno \u00e8 finito.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Rinfrescare la camera da letto<\/h4>\n

                    Oscura e rinfresca prima \u2014 la stanza ti aspetta quando torni a casa.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][tab icon_family=”none” title=”Turno di notte” id=”1781789239867-1″ tab_id=”1781789239867-9″][vc_row_inner equal_height=”yes” column_margin=”5px” 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=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Dormire prima del turno di notte<\/h4>\n

                    1\u20132 ore di sonno prima del turno riducono la pressione del sonno e migliorano le prestazioni nella seconda met\u00e0 della notte.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10220″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Bloccare la luce blu<\/h4>\n

                    Occhiali blue blocker durante il tragitto verso casa. Altrimenti la luce del mattino blocca la produzione di melatonina e dormirai male.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10329″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Finestra di sonno 06\u201313<\/h4>\n

                    Prima vai a letto, pi\u00f9 fresco e silenzioso sar\u00e0 l’ambiente. Ogni ora guadagnata conta.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][vc_row_inner equal_height=”yes” column_margin=”5px” 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=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Mascherina + tappi<\/h4>\n

                    A letto, mascherina e tappi per le orecchie sono un kit obbligatorio. Senza questi due, di giorno dormirai sensibilmente peggio.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”100007″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Preparare la stanza<\/h4>\n

                    Oscura e rinfresca prima di tornare a casa. Tapparelle gi\u00f9, tende chiuse.[\/fancy_box][\/vc_column_inner][vc_column_inner column_padding=”padding-1-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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\/3″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][fancy_box box_style=”default” icon_family=”custom” custom_icon_image=”10224″ color=”accent-color” border_radius=”default” image_loading=”default” min_height=”270″]\n

                    Dopo l’ultimo turno di notte<\/h4>\n

                    Solo un breve sonno durante il giorno, poi a letto presto la sera. La via pi\u00f9 veloce per tornare al ritmo normale.[\/fancy_box][\/vc_column_inner][\/vc_row_inner][\/tab][\/tabbed_section][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n

                    Energia dall’interno<\/span><\/h5>\n

                    Bere, mangiare, caffeina.<\/span>
                    \nTutto ben sincronizzato in piena estate.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Con il caldo e il lavoro fisico, cosa e quando bevi e mangi decide la tua energia durante il turno. <\/span>
                    \nE anche quanto bene dormirai dopo.<\/span>[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” 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-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    2,5-3 L <\/span><\/strong><\/h2>\n
                    Acqua al giorno<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    Con caldo + lavoro fisico meglio 3\u20134 litri. Bevi prima che arrivi la sete. La sete \u00e8 gi\u00e0 un segnale di allarme, non un segnale di partenza. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                    6 h<\/span><\/strong><\/h2>\n
                    Ultimo caff\u00e8 prima di dormire<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                    In estate il corpo smaltisce la caffeina pi\u00f9 lentamente. Nella seconda met\u00e0 del turno rinuncia consapevolmente alla caffeina, altrimenti ti toglier\u00e0 il sonno diurno. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]

                    <\/i> <\/div>
                    \n

                    Cibo che non ti stanca<\/span><\/h4>\n <\/div>
                    <\/div><\/div>
                    \n
                      \n
                    • Cibo leggero durante il turno di notte: niente di grasso o pesante. Richiede molta energia per la digestione e ti stanca. <\/span><\/li>\n
                    • Ultimo pasto abbondante 2\u20133 ore prima di dormire. Con lo stomaco pieno nessuno dorme profondamente. <\/span><\/li>\n
                    • Prima del sonno diurno: un piccolo spuntino invece di un banchetto. La fame sveglia, ma anche il senso di pesantezza. <\/span><\/li>\n
                    • Metti una bottiglia d’acqua accanto al letto. Di notte il corpo perde liquidi. Se ti svegli assetato, puoi bere subito e riaddormentarti pi\u00f9 velocemente. <\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Micro-recupero<\/span><\/h5>\n

                      20 minuti<\/span>
                      \n che salvano la giornata.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Un breve recupero \u00e8 sempre meglio di nessun recupero. <\/span>
                      \nSe lo fai bene, un power nap ti tira fuori dalla fiacca senza farti svegliare intontito.<\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” 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-5-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Da 15 a 20 min<\/span><\/strong><\/h2>\n
                      La durata ideale del nap<\/strong><\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Resta comunque sotto i 30 minuti, altrimenti scivoli nel sonno profondo e ti svegli intontito. Impostare la sveglia \u00e8 d’obbligo. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Coffee nap<\/span><\/strong><\/h2>\n
                      il trucco del professionista<\/span><\/h5>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Bevi un espresso \u2192 sdraiati subito per 20 min \u2192 svegliati quando la caffeina fa effetto. Sonno e caffeina lavorano insieme perfettamente. <\/span><\/p>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ gradient_direction=”left_to_right” overlay_strength=”0.5″ width=”1\/1″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]\n

                      Non riesci ad addormentarti? Respirazione 4-7-8 <\/span><\/h4>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]Inspira per 4 secondi dal naso \u2014 trattieni per 7 secondi \u2014 espira lentamente per 8 secondi. <\/span>
                      \nTre cicli. Questo abbassa il battito e porta il corpo dalla modalit\u00e0 \u201cagitata\u201d a quella del sonno.<\/span>[\/vc_column_text][nectar_cta btn_style=”basic” heading_tag=”h4″ link_type=”regular” button_color=”default” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_color=”#EE8126″ button_border_thickness=”2px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” font_size_desktop=”0.75em” padding_top=”0.4em” padding_bottom=”0.4em” padding_left=”1em” padding_right=”1em” url=”https:\/\/www.schichtfit.com\/it\/esercizio-di-respirazione\/” link_text=”Avvia l'esercizio di respirazione 4-7-8 \u2192”][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#484848″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                      Movimento<\/span><\/h5>\n

                      Movimento al momento giusto.<\/span><\/strong><\/span>
                      \nNon di pi\u00f9, ma con un tempismo migliore.<\/strong><\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                      Il movimento ti aiuta ad addormentarti e a non svegliarti. Ma solo se non \u00e8 troppo vicino all’ora di dormire. In estate il caldo si aggiunge come fattore complicante. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner equal_height=”yes” column_margin=”20px” 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=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                      <\/i> <\/div>
                      \n

                      Buon tempismo<\/span><\/h4>\n <\/div>
                      <\/div><\/div>
                      \n
                        \n
                      • Al mattino fresco<\/strong><\/span>
                        \nUn leggero movimento all’aria aperta prima che arrivi il caldo ti sveglia senza affaticarti troppo.<\/span><\/li>\n
                      • Passeggiata dopo il turno<\/strong><\/span>
                        \nRilassa, scarica lo stress e aiuta a calmarsi prima di dormire.<\/span><\/li>\n
                      • Nuotare invece di sudare<\/strong><\/span>
                        \nCon il caldo \u00e8 l’attivit\u00e0 pi\u00f9 piacevole, rinfresca e mette in movimento allo stesso tempo.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][vc_column_inner column_padding=”padding-4-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-2-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                        <\/i> <\/div>
                        \n

                        Cattivo tempismo<\/span><\/h4>\n <\/div>
                        <\/div><\/div>
                        \n
                          \n
                        • Sport intenso poco prima di dormire<\/strong><\/span>
                          \nNelle 3 ore precedenti il corpo rimane eccitato, non stanco.<\/span><\/li>\n
                        • Allenamento nel caldo di mezzogiorno<\/strong><\/span>
                          \nCosta il doppio della fatica e affatica la circolazione. Meglio presto o tardi.<\/span><\/li>\n
                        • \u201cSfinirsi\u201d per stancarsi<\/strong><\/span>
                          \nDi solito questo rende pi\u00f9 svegli invece che pi\u00f9 assonnati. Recupero \u2260 Sfinimento.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#484848″ 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_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]Regola d’oro:<\/span> movimento s\u00ec \u2013 ma l’ultima sessione intensa deve terminare almeno 3 ore prima di dormire. Dopo solo attivit\u00e0 leggere come passeggiate, stretching o esercizi di respirazione. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”12%” constrain_group_5=”yes” bottom_padding_phone=”12%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ constrain_group_7=”yes” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” color_overlay=”#102C68″ overlay_strength=”0.5″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-3-percent” column_padding_tablet=”inherit” column_padding_phone=”no-extra-padding” 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” 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” column_padding_type=”default” gradient_type=”default” content_layout=”default”][vc_column_text css=”” text_direction=”default”]\n
                          Orario di sonno fisso<\/span><\/h5>\n

                          Il tuo tempo di sonno \u00e8 tempo di lavoro.<\/span><\/strong>
                          \nAnche se nessuno lo vede.<\/span><\/strong><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                          Dormire di giorno mentre la famiglia \u00e8 sveglia. Questa \u00e8 la parte pi\u00f9 dura. Non perch\u00e9 tu non possa farlo. Ma perch\u00e9 quasi nessuno lo prende sul serio. La cosa si pu\u00f2 risolvere, spesso meglio con comunicazioni chiare invece di discussioni. <\/span><\/h4>\n[\/vc_column_text][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ 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_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”]
                          <\/i> <\/div>
                          \n

                          Ecco come chiarirlo<\/span><\/strong><\/h4>\n <\/div>
                          <\/div><\/div>
                          \n
                            \n
                          • Cartello sulla porta<\/strong>: Dormo fino alle [orario] \u2014 grazie. Niente discussioni, niente sensi di colpa. <\/span><\/li>\n
                          • Accordo con il partner:<\/strong> concordare una finestra di sonno fissa come un appuntamento. L’orario del sonno va nel calendario di famiglia. <\/span><\/li>\n
                          • Spiegarlo ai bambini in una frase:<\/strong> \u201cLavoro di notte e dormo quando c’\u00e8 il sole \u2013 come un gufo.\u201d<\/span><\/li>\n
                          • Cellulare silenzioso e fuori portata:<\/strong> chi ti sveglia \u201csolo un attimo\u201d spesso ti costa 30 minuti per riaddormentarti.<\/span><\/li>\n<\/ul>\n <\/div>[\/vc_column_inner][\/vc_row_inner][vc_row_inner column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” top_padding=”2%” constrain_group_1=”yes” bottom_padding=”2%” left_padding_desktop=”%” top_padding_phone=”4%” constrain_group_5=”yes” bottom_padding_phone=”4%” left_padding_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-6-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” 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=”#000000″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”15px” column_link_target=”_self” overflow=”visible” color_overlay=”#102C68″ 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_color=”#EEEE22″ column_border_style=”solid” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”” text_direction=”default”]Il punto centrale:<\/span> non devi giustificare il tuo sonno. Devi solo renderlo pianificabile, cos\u00ec anche chi ti sta intorno lo rispetter\u00e0. <\/span>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_column][\/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#000000″ scene_position=”center” top_padding=”4%” constrain_group_1=”yes” bottom_padding=”4%” left_padding_desktop=”7%” constrain_group_2=”yes” right_padding_desktop=”7%” top_padding_phone=”8%” constrain_group_5=”yes” bottom_padding_phone=”8%” left_padding_phone=”0″ constrain_group_6=”yes” right_padding_phone=”0″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” row_position_desktop=”default” row_position_tablet=”inherit” row_position_phone=”inherit” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”padding-8-percent” column_padding_tablet=”inherit” column_padding_phone=”padding-1-percent” column_padding_position=”left-right” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”center” 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” column_padding_type=”default” content_layout=”default” gradient_type=”default”][vc_column_text css=”.vc_custom_1781079362299{padding-right: 20px !important;padding-left: 20px !important;}” text_direction=”default”]\n

                            Le basi sono il fondamento. <\/span><\/h2>\n

                            Lo Schichtfit Digital Coach lo fa<\/span> per te personalmente.<\/span><\/h2>\n[\/vc_column_text][vc_column_text css=”” text_direction=”default”]\n

                            In base al tuo cronotipo e ai tuoi orari di lavoro reali, ti mostra esattamente quando dovresti dormire, esporti alla luce, smettere con la caffeina e mangiare.<\/span><\/h4>\n[\/vc_column_text][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” flex_gap_desktop=”10px” 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=”” text_direction=”default”]\n

                            Analisi del cronotipo – Integrazione del piano dei turni – Stop personalizzato alla caffeina – Orari di luce ottimali – Tempismo dei pasti<\/span><\/h4>\n[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][nectar_cta btn_style=”basic” heading_tag=”h4″ border_radius=”10″ link_type=”regular” button_color=”accent-color” text_color=”#FFFFFF” text_color_hover=”#FFFFFF” button_border_thickness=”0px” alignment=”left” alignment_tablet=”default” alignment_phone=”default” display=”block” display_tablet=”inherit” display_phone=”inherit” icon_family=”none” icon_alignment=”left” link_text=”Vai al Digital Coach” font_size_desktop=”1em” padding_top=”0.65em” padding_bottom=”0.65em” padding_left=”1.5em” padding_right=”1.5em” url=”https:\/\/coach.schichtfit.com”][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"

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