LOND\u00ddN \u2013 Tropick\u00e9 noci dok\u00e1\u017eu poriadne potr\u00e1pi\u0165. Ak sa v posteli len prehadzujete a r\u00e1no vst\u00e1vate nevyspat\u00ed, odborn\u00edci maj\u00fa nieko\u013eko jednoduch\u00fdch r\u00e1d, ktor\u00e9 m\u00f4\u017eu v\u00fdrazne zlep\u0161i\u0165 kvalitu sp\u00e1nku aj po\u010das hor\u00facich letn\u00fdch dn\u00ed.<\/p>\n
Hor\u00fa\u010davy neovplyv\u0148uj\u00fa len na\u0161u pohodu po\u010das d\u0148a. Vysok\u00e9 teploty m\u00f4\u017eu v\u00fdrazne zhor\u0161i\u0165 aj kvalitu sp\u00e1nku, preto\u017ee telo sa nedok\u00e1\u017ee dostato\u010dne ochladi\u0165. Odborn\u00edci preto odpor\u00fa\u010daj\u00fa nieko\u013eko jednoduch\u00fdch opatren\u00ed, ktor\u00e9 pom\u00f4\u017eu udr\u017ea\u0165 sp\u00e1l\u0148u chladnej\u0161iu a u\u013eah\u010dia zasp\u00e1vanie.<\/p>\n
Ako informoval port\u00e1l ScienceDaily, vedci upozor\u0148uj\u00fa, \u017ee po\u010das tropick\u00fdch noc\u00ed netrp\u00ed len komfort, ale aj zdravie. Dlhodob\u00fd nedostatok kvalitn\u00e9ho sp\u00e1nku m\u00f4\u017ee vies\u0165 k \u00fanave, zhor\u0161enej koncentr\u00e1cii \u010di vy\u0161\u0161iemu riziku zdravotn\u00fdch probl\u00e9mov.<\/p>\n
Zatvorte okn\u00e1 aj \u017eal\u00fazie po\u010das d\u0148a<\/p>\n
Jednou z naj\u00fa\u010dinnej\u0161\u00edch r\u00e1d je zabr\u00e1ni\u0165 prehrievaniu bytu e\u0161te predt\u00fdm, ako teplota st\u00fapne. Cez de\u0148 by mali zosta\u0165 zatvoren\u00e9 okn\u00e1, z\u00e1vesy aj \u017eal\u00fazie, aby sa slne\u010dn\u00e9 l\u00fa\u010de nedostali dovn\u00fatra. Vetra\u0165 sa oplat\u00ed a\u017e ve\u010der alebo skoro r\u00e1no, ke\u010f je vonkaj\u0161\u00ed vzduch chladnej\u0161\u00ed.<\/p>\n
Obmedzte zdroje tepla<\/p>\n
Odborn\u00edci odpor\u00fa\u010daj\u00fa ve\u010der nepou\u017e\u00edva\u0165 spotrebi\u010de, ktor\u00e9 zbyto\u010dne vytv\u00e1raj\u00fa teplo. Ak je to mo\u017en\u00e9, odlo\u017ete pe\u010denie, \u017eehlenie \u010di su\u0161enie bielizne na chladnej\u0161iu \u010das\u0165 d\u0148a. Ka\u017ed\u00fd \u010fal\u0161\u00ed zdroj tepla m\u00f4\u017ee zv\u00fd\u0161i\u0165 teplotu v miestnosti.<\/p>\n
Spr\u00e1vne si vyberte poste\u013en\u00fa bielize\u0148<\/p>\n
Po\u010das leta je vhodn\u00e9 pou\u017e\u00edva\u0165 \u013eahk\u00e9 bavlnen\u00e9 alebo \u013eanov\u00e9 oblie\u010dky, ktor\u00e9 lep\u0161ie odv\u00e1dzaj\u00fa vlhkos\u0165. Oble\u010denie na spanie by malo by\u0165 vo\u013en\u00e9 a priedu\u0161n\u00e9, aby sa telo mohlo prirodzene ochladzova\u0165.<\/p>\n
Nezab\u00fadajte na hydrat\u00e1ciu<\/p>\n
Dostatok tekut\u00edn po\u010das d\u0148a pom\u00e1ha organizmu lep\u0161ie zvl\u00e1da\u0165 vysok\u00e9 teploty. Tesne pred span\u00edm v\u0161ak odborn\u00edci neodpor\u00fa\u010daj\u00fa vypi\u0165 ve\u013ek\u00e9 mno\u017estvo vody, aby v\u00e1s v noci nebudila potreba \u00eds\u0165 na toaletu. Alkohol je pod\u013ea nich tie\u017e nevhodn\u00fd, preto\u017ee s\u00edce m\u00f4\u017ee navodi\u0165 ospalos\u0165, no kvalitu sp\u00e1nku zhor\u0161uje.<\/p>\n
Pom\u00f4\u017ee aj vla\u017en\u00e1 sprcha<\/p>\n
Pred span\u00edm m\u00f4\u017ee pom\u00f4c\u0165 kr\u00e1tka vla\u017en\u00e1 sprcha, ktor\u00e1 zn\u00ed\u017ei telesn\u00fa teplotu. Pr\u00edli\u0161 studen\u00e1 voda v\u0161ak nie je ide\u00e1lnym rie\u0161en\u00edm, preto\u017ee m\u00f4\u017ee telo paradoxne stimulova\u0165 k tomu, aby vytv\u00e1ralo e\u0161te viac tepla.<\/p>\n
Ventil\u00e1tor pou\u017e\u00edvajte rozumne<\/p>\n
Ak nem\u00e1te klimatiz\u00e1ciu, m\u00f4\u017ee pom\u00f4c\u0165 ventil\u00e1tor. Jeho \u00fa\u010dinok sa d\u00e1 zv\u00fd\u0161i\u0165 napr\u00edklad umiestnen\u00edm n\u00e1doby s \u013eadom alebo studenou vodou pred pr\u00fad vzduchu, \u010d\u00edm sa vzduch v miestnosti mierne ochlad\u00ed.<\/p>\n
Vyhnite sa cvi\u010deniu pred span\u00edm<\/p>\n
Intenz\u00edvna fyzick\u00e1 aktivita vo ve\u010dern\u00fdch hodin\u00e1ch zvy\u0161uje telesn\u00fa teplotu, a t\u00fdm s\u0165a\u017euje zasp\u00e1vanie. Cvi\u010denie je preto lep\u0161ie zaradi\u0165 na r\u00e1no alebo do skor\u0161\u00edch popolud\u0148aj\u0161\u00edch hod\u00edn.<\/p>\n
Chladn\u00e1 sp\u00e1l\u0148a je z\u00e1klad<\/p>\n
Pod\u013ea odborn\u00edkov je pre kvalitn\u00fd sp\u00e1nok ide\u00e1lna teplota sp\u00e1lne pribli\u017ene 18 a\u017e 20 stup\u0148ov Celzia. Ak sa ju nepodar\u00ed dosiahnu\u0165, aj nieko\u013eko jednoduch\u00fdch opatren\u00ed m\u00f4\u017ee v\u00fdrazne zlep\u0161i\u0165 podmienky na oddych a pom\u00f4c\u0165 telu lep\u0161ie zvl\u00e1dnu\u0165 tropick\u00e9 noci.<\/p>\n","protected":false},"excerpt":{"rendered":"LOND\u00ddN \u2013 Tropick\u00e9 noci dok\u00e1\u017eu poriadne potr\u00e1pi\u0165. Ak sa v posteli len prehadzujete a r\u00e1no vst\u00e1vate nevyspat\u00ed, odborn\u00edci…\n","protected":false},"author":2,"featured_media":144197,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[6],"tags":[6486,43,40,44,39,42,45,41,4039,10415,12613],"class_list":["post-144196","post","type-post","status-publish","format-standard","has-post-thumbnail","category-slovensko","tag-horucavy","tag-sk","tag-slovak","tag-slovak-republic","tag-slovakia","tag-slovencina","tag-slovenska-republika","tag-slovensko","tag-spanok","tag-triky","tag-zaspavanie"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/117053286468682642","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/144196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/comments?post=144196"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/144196\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/144197"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=144196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=144196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=144196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}