[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.petos.cz\/5-tipu-na-kvalitni-spanek\/#Article","mainEntityOfPage":"https:\/\/www.petos.cz\/5-tipu-na-kvalitni-spanek\/","headline":"5 tip\u016f na kvalitn\u00ed sp\u00e1nek","name":"5 tip\u016f na kvalitn\u00ed sp\u00e1nek","description":"Kvalitn\u00ed no\u010dn\u00ed sp\u00e1nek je stejn\u011b d\u016fle\u017eit\u00fd jako pravideln\u00e9 cvi\u010den\u00ed a zdrav\u00e1 strava. \u0160patn\u00fd sp\u00e1nek, m\u00e1 … ","datePublished":"2019-08-01","dateModified":"2023-05-30","author":{"@type":"Person","@id":"https:\/\/www.petos.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.petos.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/df9d3e7f7fe4622e291ec02ac46f5f76755ddc91019a65e783baee3892394402?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/df9d3e7f7fe4622e291ec02ac46f5f76755ddc91019a65e783baee3892394402?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"petos.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.petos.cz\/wp-content\/uploads\/img_a353171_w3309_t1567348995.jpg","url":"https:\/\/www.petos.cz\/wp-content\/uploads\/img_a353171_w3309_t1567348995.jpg","height":0,"width":0},"url":"https:\/\/www.petos.cz\/5-tipu-na-kvalitni-spanek\/","about":["\u017divotn\u00ed styl"],"wordCount":627,"articleBody":"Kvalitn\u00ed no\u010dn\u00ed sp\u00e1nek je stejn\u011b d\u016fle\u017eit\u00fd jako pravideln\u00e9 cvi\u010den\u00ed a zdrav\u00e1 strava. \u0160patn\u00fd sp\u00e1nek, m\u00e1 negativn\u00ed \u00fa\u010dinky na hormony v lidsk\u00e9m t\u011ble, fyzick\u00e9 v\u00fdkony a funkci mozku. Nedostatek sp\u00e1nku se projevuje podobn\u011b, jako kdy\u017e je \u010dlov\u011bk opil\u00fd, proto jsou unaven\u00ed \u0159idi\u010di tolik nebezpe\u010dn\u00ed.
 
 Nedostatek kvalitn\u00edho sp\u00e1nku zvy\u0161uje sklony k p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze a sni\u017euje obranyschopnost organismu. Dobr\u00fd sp\u00e1nek naopak pom\u00e1h\u00e1 p\u0159i budov\u00e1n\u00ed svalov\u00e9 hmoty a hubnut\u00ed, zlep\u0161en\u00ed zdrav\u00ed a zv\u00fd\u0161en\u00ed fyzick\u00fdch v\u00fdkon\u016f.
 
 V n\u011bkolika posledn\u00edch dek\u00e1d\u00e1ch se postupn\u011b kvalita i d\u00e9lka sp\u00e1nku sni\u017euje. Na vin\u011b jsou zejm\u00e9na v\u00fddobytky modern\u00ed doby jako jsou elektronick\u00e1 za\u0159\u00edzen\u00ed, do kter\u00fdch z\u00edr\u00e1me p\u0159ed span\u00edm. Modr\u00e9 sv\u011btlo vyza\u0159ovan\u00e9 z displej\u016f zpomaluje uvol\u0148ov\u00e1n\u00ed melatoninu (sp\u00e1nkov\u00e9ho hormonu) a to zp\u016fsobuje probl\u00e9my s us\u00edn\u00e1n\u00edm i s kvalitou a schopnost\u00ed dos\u00e1hnout hlubok\u00e9ho sp\u00e1nku.
 
 
 
 1. P\u0159es den se v\u00edce vystavujte sv\u011btlu \u2013 tahle rada mo\u017en\u00e1 zn\u00ed kontraproduktivn\u011b, av\u0161ak lidsk\u00e9 t\u011blo m\u00e1 vnit\u0159n\u00ed hodiny, kter\u00e9 se mohou rozladit, pokud tr\u00e1v\u00edme cel\u00fd den v \u0161eru. T\u011blu se ve\u010der nechce sp\u00e1t, proto\u017ee nedok\u00e1\u017ee spolehliv\u011b rozeznat vhodnou chv\u00edli ke sp\u00e1nku. Preferovan\u00e9 je pochopiteln\u011b p\u0159\u00edrodn\u00ed denn\u00ed sv\u011btlo, pokud ov\u0161em nem\u00e1te mo\u017enost se b\u011bhem dne dostat na chvilku ven, sta\u010d\u00ed alespo\u0148 siln\u00e9 \u017e\u00e1rovky.
 
 
 
 2. Ve\u010der se nevystavujte modr\u00e9mu sv\u011btlu \u2013 modr\u00e9 sv\u011btlo vyza\u0159uj\u00ed displeje mobil\u016f, na kter\u00fdch p\u0159ed span\u00edm kontrolujeme soci\u00e1ln\u00ed s\u00edt\u011b. Toto modr\u00e9 sv\u011btlo je nicm\u00e9n\u011b \u0161patn\u00e9 pro tvorbu hormonu jm\u00e9nem melatonin, kter\u00fd je zodpov\u011bdn\u00fd za snadn\u00e9 us\u00edn\u00e1n\u00ed a kvalitn\u00ed sp\u00e1nek. Na\u0161e t\u011blo si mysl\u00ed, \u017ee je\u0161t\u011b nen\u00ed ve\u010der, a proto je pro n\u00e1s t\u011b\u017e\u0161\u00ed usnout. V\u011bt\u0161ina mobil\u016f i po\u010d\u00edta\u010d\u016f proto dnes nab\u00edz\u00ed speci\u00e1ln\u00ed re\u017eim, kdy se sn\u00ed\u017e\u00ed mno\u017estv\u00ed emitovan\u00e9ho modr\u00e9ho sv\u011btla na minimum.
 
 
 
 3. Vyhn\u011bte se konzumaci kofeinu pozd\u011b odpoledne \u2013 \u017ee kofein br\u00e1n\u00ed sp\u00e1nku je zn\u00e1m\u00e1 v\u011bc. Pro\u010d to tak ale je, to u\u017e moc lid\u00ed nev\u00ed. Nejedn\u00e1 se o \u017e\u00e1dnou magickou moc, ale o vliv kofeinu na metabolismus \u010dlov\u011bka. Kofein metabolismus zrychluje, proto se n\u00e1m m\u016f\u017ee p\u0159i vy\u0161\u0161\u00ed d\u00e1vce kofeinu rozbu\u0161it srdce, a proto tak\u00e9 br\u00e1n\u00ed v poklidn\u00e9m us\u00edn\u00e1n\u00ed. P\u0159edstavte si, \u017ee byste si \u0161li lehnout hned po tom, co jste docvi\u010dili. \u201eRozjet\u00e9mu\u201c t\u011blu se prost\u011b nechce sp\u00e1t.
 
 
 
 4. Cho\u010fte sp\u00e1t a vst\u00e1vejte st\u00e1le ve stejnou dobu \u2013 na\u0161e t\u011blo m\u00e1 nastaven\u00fd biologick\u00fd rytmus, kter\u00fd se neust\u00e1le opakuje a m\u00e1 vyhovuje mu pravidelnost. Pro zkvalitn\u011bn\u00ed sp\u00e1nku a snadn\u00e9 us\u00edn\u00e1n\u00ed je dobr\u00e9 chodit sp\u00e1t a vst\u00e1vat v alespo\u0148 p\u0159ibli\u017en\u011b stejnou dobu. T\u011blo se potom m\u016f\u017ee i n\u011bkolik hodin p\u0159edem p\u0159ipravovat na to, \u017ee se p\u016fjde brzy do postele. Nen\u00ed dobr\u00e9 \u201edosp\u00e1vat\u201c o v\u00edkendech co jsme nestihli v t\u00fddnu. T\u00edm se rytmus rozhod\u00ed a v pond\u011bl\u00ed jsme zase na za\u010d\u00e1tku.
 
 
 
 5. Nastavte si v lo\u017enici spr\u00e1vnou teplotu \u2013 okoln\u00ed teplota m\u00e1 velk\u00fd vliv na kvalitu sp\u00e1nku a rychlost us\u00edn\u00e1n\u00ed. Ur\u010dit\u011b zn\u00e1te nekone\u010dn\u00e9 p\u0159evalov\u00e1n\u00ed se b\u011bhem hork\u00e9 letn\u00ed noci. Lidsk\u00e9mu t\u011blu vyhovuje b\u011bhem sp\u00e1nku sp\u00ed\u0161e ni\u017e\u0161\u00ed teplota, kter\u00e1 pom\u00e1h\u00e1 navozovat ty spr\u00e1vn\u00e9 podm\u00ednky.
                                                                                                                                                                                                                                                                                                                                                                                         3.9\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"5 tip\u016f na kvalitn\u00ed sp\u00e1nek","item":"https:\/\/www.petos.cz\/5-tipu-na-kvalitni-spanek\/#breadcrumbitem"}]}]