{"id":61585,"date":"2026-04-21T09:38:13","date_gmt":"2026-04-21T09:38:13","guid":{"rendered":"https:\/\/www.europesays.com\/cz\/61585\/"},"modified":"2026-04-21T09:38:13","modified_gmt":"2026-04-21T09:38:13","slug":"kolik-hodin-spanku-potrebuji-zeny-jeho-kvalita-se-s-vekem-meni","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/cz\/61585\/","title":{"rendered":"Kolik hodin sp\u00e1nku pot\u0159ebuj\u00ed \u017eeny? Jeho kvalita se s\u00a0v\u011bkem m\u011bn\u00ed"},"content":{"rendered":"

I v\u00a0roce 2026\u00a0nesou \u017eeny st\u00e1le nep\u0159im\u011b\u0159en\u011b velkou \u010d\u00e1st neplacen\u00e9 pr\u00e1ce v\u00a0dom\u00e1cnosti a\u00a0p\u00e9\u010de o\u00a0d\u011bti. Podle zpr\u00e1vy<\/a> organizace Gender Equity Policy Institute tr\u00e1v\u00ed \u017eeny zhruba 12,6\u00a0hodiny t\u00fddn\u011b dom\u00e1c\u00edmi pracemi, jako je va\u0159en\u00ed a\u00a0\u00faklid, zat\u00edmco mu\u017ei jim v\u011bnuj\u00ed p\u0159ibli\u017en\u011b 5,7\u00a0hodiny t\u00fddn\u011b.<\/p>\n

Podle Sleep Foundation <\/a>je pravd\u011bpodobnost, \u017ee se v\u00a0noci probud\u00ed, u\u00a0dosp\u011bl\u00fdch \u017een v\u011bt\u0161\u00ed, ne\u017e u\u00a0mu\u017e\u016f (33\u00a0% vs 27\u00a0%). V\u00edce pravd\u011bpodobn\u00e9 tak\u00e9 je, \u017ee p\u016fjdou pozd\u011b sp\u00e1t (31\u00a0% vs 20\u00a0%).<\/p>\n

Pot\u0159eba sp\u00e1nku se u\u00a0\u017een v\u00a0pr\u016fb\u011bhu \u017eivota m\u011bn\u00ed. Odbornice na sp\u00e1nek a\u00a0l\u00e9ka\u0159ka ze spole\u010dnosti Doctor Fox Deborah Leeov\u00e1 pro web Parade<\/a> popsala, co v\u0161echno sp\u00e1nek v\u00a0jednotliv\u00fdch f\u00e1z\u00edch \u017eivota \u017eeny ovliv\u0148uje a\u00a0jak\u00fd m\u00e1 jeho nedostatek dopady.<\/p>\n

<\/a>Do menopauzy<\/p>\n

\u201eDvacetilet\u00e9 a\u00a0t\u0159icetilet\u00e9 \u017eeny obvykle pot\u0159ebuj\u00ed kolem sedmi a\u017e dev\u00edti hodin sp\u00e1nku denn\u011b, co\u017e je ide\u00e1ln\u00ed rozmez\u00ed pro kognitivn\u00ed v\u00fdkon, hormon\u00e1ln\u00ed rovnov\u00e1hu a\u00a0emo\u010dn\u00ed regulaci,\u201c \u0159\u00edk\u00e1 Leeov\u00e1.<\/p>\n

Jsou to roky, kdy \u017eeny \u010dasto dlouho a\u00a0hodn\u011b pracuj\u00ed, aby si vybudovaly kari\u00e9ru, a\u00a0z\u00e1rove\u0148 udr\u017euj\u00ed rodinn\u00e9, p\u0159\u00e1telsk\u00e9 i\u00a0romantick\u00e9 vztahy. Je toho hodn\u011b, co mus\u00ed zvl\u00e1dat najednou. Pro mnoh\u00e9 je to tak\u00e9 obdob\u00ed, kdy za\u010d\u00ednaj\u00ed m\u00edt d\u011bti.<\/p>\n

\u201eSp\u00e1nek je naprosto z\u00e1sadn\u00ed pro odolnost v\u016f\u010di stresu a\u00a0metabolick\u00e9 zdrav\u00ed. Pokud jste v\u00a0t\u00e9to v\u011bkov\u00e9 skupin\u011b a\u00a0pravideln\u011b sp\u00edte m\u00e9n\u011b ne\u017e \u0161est hodin denn\u011b, pravd\u011bpodobn\u011b to bude m\u00edt dlouhodob\u00e9 dopady\u00a0\u2013 a\u0165 u\u017e ve form\u011b zdravotn\u00edch pot\u00ed\u017e\u00ed, zv\u00fd\u0161en\u00e9 \u00fazkosti nebo p\u0159ib\u00fdv\u00e1n\u00ed na v\u00e1ze,\u201c uvedla Leeov\u00e1.<\/p>\n

V\u011bdeck\u00fd v\u00fdzkum<\/a> jej\u00ed slova potvrzuje\u00a0\u2013 dlouhodob\u011b krat\u0161\u00ed sp\u00e1nek souvis\u00ed s\u00a0vy\u0161\u0161\u00edm rizikem vysok\u00e9ho krevn\u00edho tlaku a\u00a0n\u00e1r\u016fstu hmotnosti.<\/p>\n

B\u011bhem t\u011bhotenstv\u00ed podle Leeov\u00e9 t\u011blo pot\u0159ebuje v\u00edce sp\u00e1nku. \u201eT\u011bhotenstv\u00ed zvy\u0161uje n\u00e1roky na organismus a\u00a0energie se vy\u010derp\u00e1v\u00e1 podstatn\u011b rychleji. Mnoho \u017een m\u00e1 pocit, \u017ee pot\u0159ebuje v\u00edce sp\u00e1t, zejm\u00e9na v\u00a0prvn\u00edm trimestru,\u201c vysv\u011btluje. Ostatn\u011b nen\u00ed nic v\u00fdjime\u010dn\u00e9ho sp\u00e1t v\u00a0prvn\u00edm trimestru a\u017e 12\u00a0hodin denn\u011b, jak uv\u00e1d\u00ed studie<\/a> Johns Hopkins Medicine.<\/p>\n

Dostatek sp\u00e1nku je ale d\u016fle\u017eit\u00fd po cel\u00e9 t\u011bhotenstv\u00ed. Podle studie<\/a> v\u00a0\u010dasopise Journal of Clinical Sleep Medicine je pravideln\u00fd sp\u00e1nek krat\u0161\u00ed ne\u017e \u0161est hodin ve t\u0159et\u00edm trimestru spojen s\u00a0del\u0161\u00edm porodem a\u00a0vy\u0161\u0161\u00edm rizikem c\u00edsa\u0159sk\u00e9ho \u0159ezu.<\/p>\n

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

Zat\u00edmco po\u010det hodin sp\u00e1nku, kter\u00e9 by \u017eeny m\u011bly m\u00edt, se b\u011bhem menopauzy nem\u011bn\u00ed, m\u016f\u017ee b\u00fdt podle Leeov\u00e9 t\u011b\u017e\u0161\u00ed je skute\u010dn\u011b naspat kv\u016fli hormon\u00e1ln\u00edm v\u00fdkyv\u016fm. \u201eSp\u00e1nek \u017een se st\u00e1v\u00e1 mnohem leh\u010d\u00edm, co\u017e znamen\u00e1, \u017ee se mohou snadn\u011bji a\u00a0d\u0159\u00edve probouzet a\u00a0dal\u0161\u00ed den se c\u00edtit m\u00e9n\u011b odpo\u010dat\u00e9, i\u00a0kdy\u017e str\u00e1v\u00ed v\u00a0posteli stejn\u00fd \u010das,\u201c vysv\u011btluje.<\/p>\n

Uv\u00e1d\u00ed, \u017ee v\u00fdkyvy n\u00e1lad, \u00fazkost, \u201emozkov\u00e1 mlha\u201c, no\u010dn\u00ed pocen\u00ed, nespavost a\u00a0n\u00e1valy horka mohou b\u011bhem menopauzy v\u00fdrazn\u011b naru\u0161ovat pravideln\u00fd a\u00a0dostate\u010dn\u00fd sp\u00e1nek. \u201eNespavost je hlavn\u00edm p\u0159\u00edznakem perimenopauzy a\u00a0\u010dasto se objevuje u\u017e ve \u010dty\u0159iceti letech, mnoho let p\u0159ed posledn\u00ed menstruac\u00ed, a\u00a0to i\u00a0bez p\u0159\u00edtomnosti n\u00e1val\u016f horka,\u201c \u0159\u00edk\u00e1 Leeov\u00e1.<\/p>\n

Podle studie <\/a>z\u00a0roku 2025\u00a0publikovan\u00e9 v\u00a0Journal of Clinical Medicine m\u00e1 r\u016fzn\u00e9 pot\u00ed\u017ee se sp\u00e1nkem 16\u00a0a\u017e 47\u00a0% \u017een v\u00a0perimenopauze a\u00a035\u00a0a\u017e 60\u00a0% \u017een v\u00a0menopauze.<\/p>\n

Proto\u017ee je dostatek sp\u00e1nku z\u00e1sadn\u00ed pro zdrav\u00ed, je d\u016fle\u017eit\u00e9 poradit se s\u00a0l\u00e9ka\u0159em o\u00a0mo\u017en\u00fdch \u0159e\u0161en\u00edch, pokud jste v\u00a0menopauze a\u00a0dlouhodob\u011b moc nesp\u00edte. Nap\u0159\u00edklad hormon\u00e1ln\u00ed substitu\u010dn\u00ed terapie m\u016f\u017ee podle Leeov\u00e9 v\u00fdrazn\u011b zlep\u0161it sp\u00e1nek b\u011bhem jednoho a\u017e t\u0159\u00ed m\u011bs\u00edc\u016f od zah\u00e1jen\u00ed l\u00e9\u010dby.<\/p>\n

<\/a>Po menopauze<\/p>\n

Po \u0161edes\u00e1tce se u\u00a0v\u011bt\u0161iny \u017een m\u011bn\u00ed struktura i\u00a0na\u010dasov\u00e1n\u00ed sp\u00e1nku. I\u00a0kdy\u017e \u017eeny po menopauze st\u00e1le pot\u0159ebuj\u00ed sedm a\u017e dev\u011bt hodin sp\u00e1nku b\u011bhem 24\u00a0hodin, \u010dasto je tento sp\u00e1nek rozd\u011blen\u00a0\u2013 krat\u0161\u00ed no\u010dn\u00ed sp\u00e1nek b\u00fdv\u00e1 dopln\u011bn odpoledn\u00edm zd\u0159\u00edmnut\u00edm.<\/p>\n

\u201eVn\u00edm\u00e1n\u00ed sp\u00e1nku se m\u011bn\u00ed. Mnoho lid\u00ed nad 65\u00a0let m\u00e1 pocit, \u017ee nesp\u00ed dostate\u010dn\u011b, ale ve skute\u010dnosti maj\u00ed krat\u0161\u00ed no\u010dn\u00ed sp\u00e1nek, kter\u00fd si kompenzuj\u00ed denn\u00edm sp\u00e1nkem,\u201c uv\u00e1d\u00ed Leeov\u00e1.<\/p>\n

Dodala, \u017ee s\u00a0v\u011bkem lid\u00e9 \u010dasto chod\u00ed sp\u00e1t d\u0159\u00edve a\u00a0d\u0159\u00edve se probouzej\u00ed. Sp\u00e1nek je nav\u00edc obecn\u011b leh\u010d\u00ed. \u201eJednou z\u00a0nejst\u00e1lej\u0161\u00edch zm\u011bn spojen\u00fdch se st\u00e1rnut\u00edm je \u00fabytek pomalovlnn\u00e9ho sp\u00e1nku, co\u017e je nejhlub\u0161\u00ed a\u00a0nejv\u00edce regenera\u010dn\u00ed f\u00e1ze sp\u00e1nku. REM sp\u00e1nek, kter\u00fd souvis\u00ed se sn\u011bn\u00edm a\u00a0zpracov\u00e1n\u00edm pam\u011bti, se m\u016f\u017ee tak\u00e9 m\u00edrn\u011b zkracovat. V\u00fdsledkem je celkov\u011b leh\u010d\u00ed sp\u00e1nek a\u00a0\u010dast\u011bj\u0161\u00ed probouzen\u00ed,\u201c popisuje.<\/p>\n

Bez ohledu na v\u011bk Leeov\u00e1 zd\u016fraz\u0148uje, \u017ee je d\u016fle\u017eit\u00e9 udr\u017eovat n\u00e1vyky podporuj\u00edc\u00ed kvalitn\u00ed sp\u00e1nek. Pat\u0159\u00ed sem nap\u0159\u00edklad nep\u00edt alkohol ani nej\u00edst t\u011bsn\u011b p\u0159ed span\u00edm, vyh\u00fdbat se kofeinu v\u00a0pozdn\u00edch hodin\u00e1ch a\u00a0m\u00edt uklid\u0148uj\u00edc\u00ed ve\u010dern\u00ed rutinu bez obrazovek. Tyto n\u00e1vyky pom\u00e1haj\u00ed zm\u00edrnit faktory, kter\u00e9 sp\u00e1nek naru\u0161uj\u00ed.<\/p>\n

<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"I v\u00a0roce 2026\u00a0nesou \u017eeny st\u00e1le nep\u0159im\u011b\u0159en\u011b velkou \u010d\u00e1st neplacen\u00e9 pr\u00e1ce v\u00a0dom\u00e1cnosti a\u00a0p\u00e9\u010de o\u00a0d\u011bti. Podle zpr\u00e1vy organizace Gender Equity…\n","protected":false},"author":2,"featured_media":61586,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[17,21,7973,21274,16,14461,5615,18,19,22,1244,20],"class_list":{"0":"post-61585","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-zpravy","8":"tag-headlines","9":"tag-hlavni-udalosti","10":"tag-menopauza","11":"tag-nespavost","12":"tag-news","13":"tag-perimenopauza","14":"tag-spanek","15":"tag-top-news","16":"tag-top-stories","17":"tag-udalosti-dne","18":"tag-zena","19":"tag-zpravy"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@cz\/116442031994739229","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/61585","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=61585"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/posts\/61585\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media\/61586"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/media?parent=61585"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/categories?post=61585"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/cz\/wp-json\/wp\/v2\/tags?post=61585"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}