{"id":7549,"date":"2021-08-23T08:00:00","date_gmt":"2021-08-23T07:00:00","guid":{"rendered":"https:\/\/meic.cymru\/2021\/08\/23\/6-steps-to-get-better-nights-sleep\/"},"modified":"2025-11-17T14:31:20","modified_gmt":"2025-11-17T14:31:20","slug":"6-cam-i-gael-noson-well-o-gwsg","status":"publish","type":"post","link":"https:\/\/meic.cymru\/cy\/2021\/08\/23\/6-cam-i-gael-noson-well-o-gwsg\/","title":{"rendered":"6 Steps To Get a Better Night&#8217;s Sleep"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">Wyt ti\u2019n methu cysgu yn y nos? Efallai dy fod di wedi dechrau arfer drwg o nosweithiau hwyr ac angen cael yn \u00f4l i drefn reolaidd a chael digon o gwsg. Dyma ein gair o gyngor i gael gwell cwsg.<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-medium is-resized is-style-rounded\"><a href=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle-300x300.jpg\" alt=\"Old fashioned alarm clock in candlelight\" class=\"wp-image-7536\" srcset=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle-300x300.jpg 300w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle-1024x1024.jpg 1024w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle-150x150.jpg 150w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle-768x768.jpg 768w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/clock-and-candle.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1. Cadwa at amser cysgu rheolaidd<\/h3>\n\n\n\n<p>Ceisia osod trefn ddyddiol o godi a mynd i\u2019r gwely am yr un amser bob dydd. Bydd dy gorff yn dod i\u2019r arfer \u00e2 hyn a bydd yn haws i ti fynd i gysgu ar amser rhesymol rwyt ti\u2019n gosod i ti dy hun.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-medium is-resized is-style-rounded\"><a href=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke-300x300.jpg\" alt=\"Two glasses of cola with ice, one still being poured\" class=\"wp-image-7538\" srcset=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke-300x300.jpg 300w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke-1024x1024.jpg 1024w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke-150x150.jpg 150w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke-768x768.jpg 768w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/glass-of-coke.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2. Torri lawr ar y caffein<\/h3>\n\n\n\n<p>Yfed llai o ddiodydd egni, coke, te a choffi, yn enwedig yn y nos. Mae caffein yn cyffroi\u2019r meddwl sydd yn gwneud i ti deimlo\u2019n llai blinedig &#8211; ddim yn beth da os wyt ti\u2019n ceisio cysgu! Ceisia beidio yfed caffein tua phedwar i chwe awr cyn bod angen cysgu.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-medium is-resized is-style-rounded\"><a href=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers-300x300.jpg\" alt=\"Close up of feet in black and white trainers, the person is tying up the laces on the right foot.\" class=\"wp-image-7546\" srcset=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers-300x300.jpg 300w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers-1024x1024.jpg 1024w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers-150x150.jpg 150w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers-768x768.jpg 768w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/putting-on-trainers.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">3. Ymarfer corff<\/h3>\n\n\n\n<p>Bydd ymarfer corff yn ystod y dydd yn llosgi ynni a byddi di\u2019n teimlo\u2019n fwy blinedig erbyn amser gwely. Os wyt ti\u2019n ymarfer corff yn y nos paid \u00e2 gwneud gormod a chadw draw o sesiynau cardio trwm. Mae ymarfer corff yn gallu rhyddhau endorffinau i mewn i\u2019r corff sydd yn gallu cadw ti\u2019n effro.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-medium is-resized is-style-rounded\"><a href=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones-300x300.jpg\" alt=\"Person relaxed reclining on a sofa listening to a paid of headphones\" class=\"wp-image-7544\" srcset=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones-300x300.jpg 300w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones-1024x1024.jpg 1024w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones-150x150.jpg 150w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones-768x768.jpg 768w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/relac-sofa-music-headphones.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">4. Ymlacio<\/h3>\n\n\n\n<p>Darganfod ffordd i ymlacio cyn amser gwely. Gallet ti ymlacio yn y bath gydag olew neu swigod moethus, goleuo canhwyllau, myfyrio (meditate), gwrando ar gerddoriaeth ymlaciol, darllen llyfr. Mae anadlu\u2019n ddofn ac ymlacio\u2019r cyhyrau yn ffordd dda i ymlacio cyn amser gwely. Mae hefyd yn gallu helpu i gael gwared \u00e2\u2019r holl bethau yn dy feddwl gallai fod yn cadw ti\u2019n effro. Gwylia\u2019r <a href=\"https:\/\/www.youtube.com\/watch?v=X4x0RZPUN5M\" target=\"_blank\" rel=\"noreferrer noopener\">fideo dosbarth \u2018beditation\u2019 yma<\/a> sydd yn cael ei <a href=\"https:\/\/www.nhs.uk\/conditions\/nhs-fitness-studio\/bedtime-meditation\/\" target=\"_blank\" rel=\"noreferrer noopener\">rannu gan y GIG. <\/a><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-medium is-resized is-style-rounded\"><a href=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed-300x300.jpg\" alt=\"Cody looking double bed in the light of a lamp\" class=\"wp-image-7542\" srcset=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed-300x300.jpg 300w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed-1024x1024.jpg 1024w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed-150x150.jpg 150w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed-768x768.jpg 768w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/cosy-bed.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5. Paid gorgyffroi\u2019r ymennydd<\/h3>\n\n\n\n<p>Nid yw syllu ar sgrin cyn amser gwely yn beth da i ymlacio\u2019r meddwl yn barod ar gyfer cwsg. Mae\u2019n gorgyffroi\u2019r meddwl. Diffodd y sgrin am tuag awr cyn i ti fod eisiau cysgu. Yn ddelfrydol ni ddylid cadw\u2019r ff\u00f4n yn dy ystafell ychwaith, bydd ff\u00f4n yn tincian negeseuon yn tarfu ar dy gwsg. Oes oes rhaid cael y ff\u00f4n yn yr ystafell, gallet ti fynd i osodiadau&#8217;r ff\u00f4n a gosod \u2018do not disturb\u2019 yn awtomatig am yr un amser bob nos. Mae posib gosod eithriadau i gael negeseuon gan bobl penodol &#8211; fel teulu mewn argyfwng er esiampl.<\/p>\n\n\n\n<p>Paratoi dy hun i gysgu wrth roi\u2019r golau a\u2019r s\u0175n i lawr (golau lamp yn lle golau mawr a pheidio cael r\u00eaf yn yr ystafell wely!)<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-medium is-resized is-style-rounded\"><a href=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad-300x300.jpg\" alt=\"A4 notepad on desk with hand holding biro ready to write\" class=\"wp-image-7540\" srcset=\"https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad-300x300.jpg 300w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad-1024x1024.jpg 1024w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad-150x150.jpg 150w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad-768x768.jpg 768w, https:\/\/meic.cymru\/wp-content\/uploads\/2021\/08\/writing-notepad.jpg 1080w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">6. Gwagio\u2019r meddwl<\/h3>\n\n\n\n<p>Pan fyddi di\u2019n gorwedd yn y gwely yn ceisio cysgu mae\u2019r holl bethau yna rwyt ti\u2019n poeni amdanynt, neu rwyt ti angen cofio gwneud, yn llifo\u2019n \u00f4l i\u2019r meddwl ac yn atal ti rhag cysgu. Gallet ti ysgrifennu\u2019r pethau sydd yn dy boeni mewn dyddiadur, neu siarad gyda rhywun am y peth cyn i ti fynd i\u2019r gwely. Neu beth am greu rhestr gwneud (to do) o\u2019r holl bethau sydd angen gwneud. Ni fydd hyn yn llenwi dy feddwl wedyn.<\/p>\n\n\n\n<p>Wyt ti wedi clywed y dywediad \u201channer y baich yw ei rannu\u201d (a problem shared is a problem halved)? Os oes unrhyw beth yn dy boeni, yna gall siarad \u00e2 rhywun helpu. Os nad oes gen ti neb fedri di siarad \u00e2 nhw yna gall llinell gymorth Meic helpu. Mae\u2019r cynghorwyr cyfeillgar ar gael i ti rhwng 8yb a hanner nos bob dydd gyda chyngor a gwybodaeth gyfrinachol.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wyt ti\u2019n methu cysgu yn y nos? Efallai dy fod di wedi dechrau arfer drwg o nosweithiau hwyr ac angen cael yn \u00f4l i drefn reolaidd a chael digon o gwsg. Dyma ein gair o gyngor i gael gwell cwsg. 1. Cadwa at amser cysgu rheolaidd Ceisia osod trefn ddyddiol o godi a mynd i\u2019r [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3865,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1674,1683,1684],"tags":[3968,1698,4157,4156,4154,4155,2941],"class_list":["post-7549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cadwn-iach","category-hunanofal-a-dulliau-ymdopi","category-stryglo-gyda-iechyd-meddwl","tag-awgrymiadau","tag-cyngor","tag-cyngor-cysgu","tag-cysgu","tag-sleep-cy","tag-sleeping-tips-cy","tag-tips-cy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 Steps To Get a Better Night&#039;s Sleep - Meic<\/title>\n<meta name=\"description\" content=\"Methu cysgu? 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