{"id":130630,"date":"2026-06-26T17:32:09","date_gmt":"2026-06-26T17:32:09","guid":{"rendered":"https:\/\/www.europesays.com\/cz\/130630\/"},"modified":"2026-06-26T17:32:09","modified_gmt":"2026-06-26T17:32:09","slug":"jak-ve-vedrech-usnout-a-dobre-se-vyspat-radi-lekar-spankoveho-centra","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/cz\/130630\/","title":{"rendered":"Jak ve vedrech usnout a\u00a0dob\u0159e se vyspat? Rad\u00ed l\u00e9ka\u0159 Sp\u00e1nkov\u00e9ho centra"},"content":{"rendered":"

Pro\u010d vlastn\u011b lidem vedro zp\u016fsobuje, \u017ee nemohou usnout?<\/p>\n

Kdy\u017e jdete sp\u00e1t doma do kr\u00e1sn\u011b vyv\u011btran\u00e9ho prost\u0159ed\u00ed s\u00a0optim\u00e1ln\u00edmi 18\u00a0a\u017e 20\u00a0\u00b0C, us\u00edn\u00e1 se v\u00e1m daleko l\u00e9pe ne\u017e kdy\u017e jste u\u00a0mo\u0159e, kde je 45\u00a0\u00b0C. Je to d\u00e1no pr\u00e1v\u011b touto tepelnou pohodou.<\/p>\n

U\u017e od d\u00e1vnov\u011bku se lidem i\u00a0zv\u00ed\u0159at\u016fm us\u00edn\u00e1 l\u00e9pe v\u00a0chladn\u00e9m prost\u0159ed\u00ed, proto\u017ee v\u00a0n\u011bm doch\u00e1z\u00ed k\u00a0\u00fatlumu a\u00a0zklidn\u011bn\u00ed cel\u00e9 \u0159ady pochod\u016f, kter\u00e9 se v\u00a0t\u011ble d\u011bj\u00ed. To v\u00a0teple nedok\u00e1\u017ee.<\/p>\n

Te\u010f b\u00fdv\u00e1 v\u00a0noci i\u00a0p\u0159es 25\u00a0\u00b0C. Co d\u011blat, kdy\u017e nem\u00e1me klimatizaci?<\/p>\n

Klimatizace nen\u00ed v\u00fdhra, proto\u017ee lid\u00e9 maj\u00ed tendenci nastavit ji na hodn\u011b n\u00edzkou teplotu oproti t\u00e9 venku, pak se nachlad\u00ed a\u00a0m\u00e1 to neblah\u00e9 d\u016fsledky.<\/p>\n

<\/a><\/p>\n

Kdo ji nem\u00e1, m\u011bl by dodr\u017eovat klasick\u00e9 sp\u00e1nkov\u00e9 desatero. Hlavn\u00ed v\u011bc je si co nejl\u00e9pe vyv\u011btrat. Ve\u010der p\u0159ece jen u\u017e teplota kles\u00e1, ne optim\u00e1ln\u011b, ale je lep\u0161\u00ed ne\u017e p\u0159es den. Pou\u017e\u00edvejte ventil\u00e1tory, aby vzduch nest\u00e1l, aby se rozproudil. Sna\u017ete se dostat do lo\u017enice co nejv\u00edc chladn\u011bj\u0161\u00edho vzduchu.<\/p>\n

Zm\u00ednil jste sp\u00e1nkov\u00e9 desatero. M\u00e1me dodr\u017eovat n\u00e1vyky jako v\u00a0b\u011b\u017en\u00e9 dny?<\/p>\n

Ano, krom\u011b v\u011btr\u00e1n\u00ed je ve vedrech z\u00e1sadn\u00ed chodit sp\u00e1t a\u00a0vst\u00e1vat pravideln\u011b ve stejn\u00fd \u010das, tak aby bylo t\u011blo na sp\u00e1nek p\u0159ipraven\u00e9, aby se mohl v\u00a0ur\u010ditou dobu vytvo\u0159it sp\u00e1nkov\u00fd hormon melatonin, d\u00e1t sign\u00e1l, \u017ee jdete sp\u00e1t, a\u00a0t\u011blo i\u00a0v tom hor\u0161\u00edm komfortu usnulo.<\/p>\n

Pokud chod\u00edte v\u00a0hork\u00fdch dnech sp\u00e1t jeden den v\u00a0osm hodin ve\u010der a\u00a0druh\u00fd o\u00a0p\u016flnoci, t\u011blo na to nen\u00ed zvykl\u00e9 a\u00a0pot\u00ed\u017ee s\u00a0us\u00edn\u00e1n\u00edm se je\u0161t\u011b zn\u00e1sob\u00ed t\u00edm, \u017ee se pot\u00edte a\u00a0bude v\u00e1m velmi \u0161patn\u011b.<\/p>\n

M\u00e1me si j\u00edt lehnout, i\u00a0kdy\u017e si \u0159\u00edk\u00e1me, \u017ee to nem\u00e1 smysl, proto\u017ee stejn\u011b neusneme?<\/p>\n

P\u0159esn\u011b tak. Je pot\u0159eba si nastavit co nejv\u011bt\u0161\u00ed pravidelnost, proto\u017ee jakmile se bl\u00ed\u017e\u00ed ur\u010dit\u00e1 doba, n\u00e1\u0161 mozek je jako pes. Kdy\u017e mu uk\u00e1\u017eete j\u00eddlo, za\u010dne slintat. Podobn\u011b mozek, kdy\u017e v\u00ed, \u017ee by m\u011bl j\u00edt sp\u00e1t, jde sp\u00e1t v\u00a0ur\u010ditou dobu.<\/p>\n

D\u016fle\u017eit\u00e9 je tak\u00e9 vypnout z\u00e1\u0159i\u010de modr\u00e9ho sv\u011btla, a\u0165 u\u017e je to telefon, po\u010d\u00edta\u010d nebo notebook, kter\u00e9 spolehliv\u011b br\u00e1n\u00ed uvol\u0148ov\u00e1n\u00ed melatoninu a\u00a0ten pak ned\u00e1 impuls ke sp\u00e1nku. O\u00a0to d\u00e9le se budete tr\u00e1pit s\u00a0t\u00edm, \u017ee nem\u016f\u017eete usnout.<\/p>\n

Pro\u010d je sp\u00e1nek v\u00a0dob\u011b veder je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e v\u00a0b\u011b\u017en\u00e9 dny?<\/p>\n

T\u011blo pot\u0159ebujeme sp\u00e1nkem p\u0159ipravit na cel\u00fd den, kter\u00fd je nesm\u00edrn\u011b t\u011b\u017ek\u00fd a\u00a0d\u00e1v\u00e1 mu zabrat, proto pot\u0159ebuje b\u00fdt r\u00e1no odpo\u010dat\u00e9. A\u00a0z\u00e1rove\u0148, aby byl i\u00a0dal\u0161\u00ed sp\u00e1nek \u00falevou po cel\u00e9m dni, kdy se muselo vyrovn\u00e1vat s\u00a0extr\u00e9mn\u00edmi teplotami a\u00a0z\u00e1t\u011b\u017e\u00ed.<\/p>\n

V takov\u00fdch dnech jsou lid\u00e9 \u010dasto zpomalen\u00ed, ob\u010das si klimbnou, jsou unaven\u00ed, ale nejsou fyzicky vy\u010derpan\u00ed z\u00a0pr\u00e1ce nebo jin\u00fdch aktivit, o\u00a0to h\u016f\u0159 se jim ve\u010der us\u00edn\u00e1.<\/p>\n

Nedej bo\u017ee, kdy\u017e si n\u011bkdo d\u00e1 p\u00e1r hodin p\u0159ed sp\u00e1nkem n\u011bjak\u00e9 t\u011b\u017ek\u00e9 j\u00eddlo, energetick\u00fd n\u00e1poj nebo alkohol. Pak je sp\u00e1nek rozkouskovan\u00fd a\u00a0p\u0159eru\u0161ovan\u00fd.<\/p>\n

Jak p\u0159e\u017e\u00edt vlnu veder, rad\u00ed z\u00e1chran\u00e1\u0159iVideo: Lucie Sedl\u00e1\u010dkov\u00e1, Novinky<\/p>\n

P\u0159ipome\u0148me dal\u0161\u00ed body sp\u00e1nkov\u00e9ho desatera\u2026<\/p>\n

Dal\u0161\u00ed pravidla jsou p\u0159ed sp\u00e1nkem nej\u00edst, nem\u00edt psychickou z\u00e1t\u011b\u017e a\u00a0fyzickou n\u00e1mahu, nep\u00edt energetick\u00e9 n\u00e1poje a\u00a0nekou\u0159it, dob\u0159e vyv\u011btrat, zatemnit si m\u00edstnost, ve kter\u00e9 sp\u00edte, nijak v\u00fdznamn\u011b nesportovat.<\/p>\n

Co je\u0161t\u011b vyzkou\u0161et krom\u011b v\u011btr\u00e1n\u00ed a\u00a0pravidelnosti?<\/p>\n

N\u011bkte\u0159\u00ed lid\u00e9 se p\u0159ed span\u00edm sprchuj\u00ed studenou vodou, aby se zbavili potu a\u00a0ochladili. Jin\u00ed si t\u0159eba d\u00e1vaj\u00ed mokr\u00e9 ru\u010dn\u00edky do ledni\u010dky a\u00a0pak je v\u011b\u0161\u00ed do prostoru, aby se odpa\u0159ovala voda. To jsou v\u011bci, kter\u00e9 dok\u00e1\u017eou sn\u00ed\u017eit teplotu v\u00a0m\u00edstnosti, ale ne\u0159ekl bych, \u017ee n\u011bjak dramaticky.<\/p>\n

M\u00e1te doporu\u010den\u00ed, kter\u00e9 funguje nejl\u00e9pe?<\/p>\n

Za m\u011b je opravdu nejd\u016fle\u017eit\u011bj\u0161\u00ed v\u011btrat, proto\u017ee stojat\u00fd vzduch p\u0159in\u00e1\u0161\u00ed v\u011bt\u0161\u00ed diskomfort. Pokud nem\u00e1te klimatizaci, v\u011btr\u00e1k je nejvhodn\u011bj\u0161\u00ed metodou, vzduch proud\u00ed a\u00a0aspo\u0148 trochu v\u00e1s ochlazuje.<\/p>\n

T\u00fdk\u00e1 se to v\u0161ech v\u011bkov\u00fdch kategori\u00ed?<\/p>\n

Tato z\u00e1kladn\u00ed pravidla plat\u00ed pro v\u0161echny, pro d\u011bti a\u00a0seniory je je\u0161t\u011b d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e pro ostatn\u00ed dostate\u010dn\u00e1 hydratace. Sta\u0159\u00ed lid\u00e9 toti\u017e \u010dasto nemaj\u00ed pocit \u017e\u00edzn\u011b a\u00a0d\u011bti zase maj\u00ed hodn\u011b vlastn\u00ed t\u011blesn\u00e9 vody, tak\u017ee u\u00a0obou skupin snadno doch\u00e1z\u00ed k\u00a0dehydrataci. Nerad\u00edm p\u0159ep\u00edjet se p\u0159ed sp\u00e1nkem, aby pak \u010dlov\u011bk musel chodit na z\u00e1chod, m\u011bl noc p\u0159eru\u0161ovanou a\u00a0\u0161patn\u011b us\u00ednal. D\u016fle\u017eit\u00e9 je dostate\u010dn\u011b pr\u016fb\u011b\u017en\u011b p\u00edt po cel\u00fd den.<\/p>\n

\u017d\u00e1dn\u00e9 z\u00e1zra\u010dn\u00e9 \u0159e\u0161en\u00ed na probl\u00e9my s\u00a0us\u00edn\u00e1n\u00edm a\u00a0sp\u00e1nkem b\u011bhem veder tedy nen\u00ed?<\/p>\n

Z\u00e1zra\u010dn\u00e9 \u0159e\u0161en\u00ed neexistuje. Za m\u011b je z\u00e1zra\u010dn\u00e9 chodit sp\u00e1t pravideln\u011b ve stejnou dobu. Dne\u0161n\u00ed generace toti\u017e funguje tak, \u017ee chod\u00ed sp\u00e1t poka\u017ed\u00e9 jinak. Potom zejm\u00e9na v\u00a0tom diskomfortu p\u0159i vedrech str\u00e1v\u00ed v\u00edc \u010dasu \u010dek\u00e1n\u00edm na sp\u00e1nek, p\u0159i tom se lid\u00e9 zpot\u00ed, jsou na\u0161tvan\u00ed a\u00a0o to v\u00edc se jim neda\u0159\u00ed usnout.<\/p>\n

Zat\u00edmco kdy\u017e maj\u00ed nastaven\u00fd mozek tak, \u017ee v\u00ed, \u017ee p\u016fjde v\u00a0deset hodin ve\u010der sp\u00e1t, uvol\u0148uje dost melatoninu, kter\u00fd ho na to p\u0159iprav\u00ed, je v\u00a0posteli v\u00a0dob\u0159e vyv\u011btran\u00e9, tmav\u00e9 m\u00edstnosti, kde krom\u011b sexu a\u00a0sp\u00e1nku nic jin\u00e9ho ned\u011bl\u00e1, t\u0159eba lehce osprchovan\u00fd studenou vodou, je to ide\u00e1ln\u00ed prost\u0159ed\u00ed a\u00a0stav. Velmi rychle se mu poda\u0159\u00ed usnout a\u00a0kr\u00e1sn\u011b se vyspat.<\/p>\n

Doporu\u010dujete dosp\u00e1v\u00e1n\u00ed b\u011bhem dne?<\/p>\n

Odpoledn\u00ed \u0161lof\u00edk nevede k\u00a0tomu, \u017ee by t\u011blo dohnalo deficit no\u010dn\u00edho sp\u00e1nku, proto\u017ee za t\u011bch 20\u00a0a\u017e 30\u00a0minut neprojdete v\u0161emi f\u00e1zemi sp\u00e1nku. Je to sp\u00ed\u0161 t\u011blesn\u00fd oddych t\u0159eba po ob\u011bd\u011b, ale rozhodn\u011b nenahrazuje sp\u00e1nek.<\/p>\n

No\u010dn\u00ed sp\u00e1nek tedy nenaru\u0161\u00ed, \u017ee?<\/p>\n

No\u010dn\u00ed sp\u00e1nek nenaru\u0161\u00ed, ale pokud by to byly t\u0159eba t\u0159i hodiny, tam u\u017e si m\u016f\u017eete odpo\u010dinout trochu v\u00edc. Samoz\u0159ejm\u011b z\u00e1le\u017e\u00ed na tom, jak je \u010dlov\u011bk unaven\u00fd a\u00a0kolik toho naspal p\u0159edt\u00edm, ale nen\u00ed to pro t\u011blo \u00fapln\u011b dobr\u00e9.<\/p>\n

Sp\u00e1nkov\u00e9 desateroCho\u010fte sp\u00e1t a vst\u00e1vejte ve stejnou dobu.Sp\u011bte v dob\u0159e v\u011btran\u00e9, tmav\u00e9 a tich\u00e9 m\u00edstnosti, p\u0159i teplot\u011b 18 – 20 \u00b0C.Odstra\u0148te z lo\u017enice cokoli ru\u0161iv\u00e9ho.Do postele ul\u00e9hejte a\u017e p\u0159i pocitu ospalosti.Hodinu p\u0159ed usnut\u00edm nesledujte mobiln\u00ed telefon, po\u010d\u00edta\u010d ani televizi.Dejte si lehkou, dob\u0159e stravitelnou ve\u010de\u0159i, nejpozd\u011bji 2 – 3 hodiny p\u0159ed ulehnut\u00edm. Necho\u010fte sp\u00e1t hladov\u00ed.K ve\u010deru nepijte k\u00e1vu, energetick\u00e9 n\u00e1poje ani alkohol a neku\u0159te.P\u0159ed span\u00edm se vyhn\u011bte velk\u00e9 fyzick\u00e9 n\u00e1maze. M\u00edsto cvi\u010den\u00ed se rad\u011bji b\u011b\u017ete proj\u00edt.Necho\u010fte sp\u00e1t po h\u00e1dce \u010di stresovan\u00ed, nevystavujte se psychick\u00e9 z\u00e1t\u011b\u017ei.Postel vyu\u017e\u00edvejte pouze ke sp\u00e1nku a sexu.Anketa<\/p>\n

Da\u0159\u00ed se v\u00e1m v letn\u00edch vedrech usnout?<\/p>\n

Ano. Us\u00edn\u00e1m hned, stejn\u011b jako v b\u011b\u017en\u00e9 dny.<\/p>\n

Z\u00e1le\u017e\u00ed na tom, jak moc jsem unaven\u00e1\/\u00fd.<\/p>\n

Ne. Ve vedrech nikdy nem\u016f\u017eu sp\u00e1t.<\/p>\n

Celkem
\n\t\t\t\thlasovalo
\n\t\t\t\t624
\n\t\t\t\t\u010dten\u00e1\u0159\u016f.<\/p>\n

<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"Pro\u010d vlastn\u011b lidem vedro zp\u016fsobuje, \u017ee nemohou usnout? Kdy\u017e jdete sp\u00e1t doma do kr\u00e1sn\u011b vyv\u011btran\u00e9ho prost\u0159ed\u00ed s\u00a0optim\u00e1ln\u00edmi 18\u00a0a\u017e…\n","protected":false},"author":2,"featured_media":130631,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[10],"tags":[23186,17,21,6119,5869,16,6545,5615,18,19,24081,29473,22,35575,11784,27205,9726,20],"class_list":["post-130630","post","type-post","status-publish","format-standard","has-post-thumbnail","category-zpravy","tag-chlazeni","tag-headlines","tag-hlavni-udalosti","tag-klimatizace","tag-mozek","tag-news","tag-odbornici","tag-spanek","tag-top-news","tag-top-stories","tag-tropicky-den","tag-tropy","tag-udalosti-dne","tag-usinani","tag-vedro","tag-vetrani","tag-zdravy-spanek","tag-zpravy"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@cz\/116817608359153914","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/130630","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/comments?post=130630"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/130630\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media\/130631"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media?parent=130630"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/categories?post=130630"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/tags?post=130630"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}