{"id":21422,"date":"2026-03-18T02:58:32","date_gmt":"2026-03-18T02:58:32","guid":{"rendered":"https:\/\/www.europesays.com\/sk\/21422\/"},"modified":"2026-03-18T02:58:32","modified_gmt":"2026-03-18T02:58:32","slug":"ak-nemate-dostatok-tejto-fazy-spanku-moze-to-zvysit-riziko-chorob-odbornici-vysvetluju-preco-zdravie-a-prevencia-zdravie","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/sk\/21422\/","title":{"rendered":"Ak nem\u00e1te dostatok tejto f\u00e1zy sp\u00e1nku, m\u00f4\u017ee to zv\u00fd\u0161i\u0165 riziko chor\u00f4b. Odborn\u00edci vysvet\u013euj\u00fa pre\u010do – Zdravie a prevencia – Zdravie"},"content":{"rendered":"

Mozog po\u010das noci pracuje viac, ne\u017e si mysl\u00edme. Jedna f\u00e1za sp\u00e1nku je pre telo mimoriadne d\u00f4le\u017eit\u00e1.<\/p>\n

Ke\u010f sa hovor\u00ed o\u00a0zdravom \u017eivotnom \u0161t\u00fdle, \u010dasto sa spom\u00edna strava \u010di pohyb. Menej sa v\u0161ak hovor\u00ed o\u00a0sp\u00e1nku, hoci pr\u00e1ve ten m\u00e1 ve\u013ek\u00fd vplyv na na\u0161e telo aj psychiku. Odborn\u00edci dnes upozor\u0148uj\u00fa, \u017ee kvalitn\u00fd sp\u00e1nok dok\u00e1\u017ee v\u00fdrazne zn\u00ed\u017ei\u0165 riziko viacer\u00fdch ochoren\u00ed.<\/p>\n

\t\t\t\t\t \t\t\t\tPsychol\u00f3g a odborn\u00edk na digit\u00e1lny detox Mat\u011bj Krej\u010d\u00ed prehovoril o digit\u00e1lnej z\u00e1vislosti. \t\t\t<\/p>\n

\t \t\t\t Video \t<\/p>\n

\t\t\t\tAko uviedol psychol\u00f3g a odborn\u00edk na digit\u00e1lny detox Mat\u011bj Krej\u010d\u00ed v rozhovore pre TV Pravda, digit\u00e1lne technol\u00f3gie a z\u00e1vislos\u0165 na nich s\u00fa komplexn\u00fd probl\u00e9m, ktor\u00fd sa t\u00fdka \u013eud\u00ed naprie\u010d gener\u00e1ciami. Na ka\u017ed\u00fa z nich m\u00e1 v\u0161ak trochu in\u00fd dopad. \t\t\t\t\/\t\t\t\t\t\t\t\t\tZdroj: TV Pravda \t\t\t\t\t\t<\/p>\n

V\u00fdskumy<\/a> nazna\u010duj\u00fa, \u017ee \u013eudia, ktor\u00ed pravidelne spia dostato\u010dne dlho a kvalitne, maj\u00fa ni\u017e\u0161ie riziko vzniku chor\u00f4b ako cukrovka 2.\u00a0typu, vysok\u00fd krvn\u00fd tlak \u010di srdcov\u00e9 ochorenia. Ve\u013ek\u00fa \u00falohu pritom zohr\u00e1va aj takzvan\u00fd REM sp\u00e1nok\u00a0\u2013 jedna z\u00a0najd\u00f4le\u017eitej\u0161\u00edch f\u00e1z sp\u00e1nku.<\/p>\n

Ako vlastne sp\u00e1nok po\u010das noci funguje<\/p>\n

Sp\u00e1nok sa pod\u013ea odborn\u00edkov del\u00ed na dve hlavn\u00e9 \u010dasti, informuje port\u00e1l Prevention<\/a>. Ide o\u00a0REM sp\u00e1nok, ktor\u00fd je spojen\u00fd so sn\u00edvan\u00edm, a NREM sp\u00e1nok, ktor\u00fd zah\u0155\u0148a viacero stup\u0148ov odpo\u010dinku.<\/p>\n

Ke\u010f zasp\u00edme, najsk\u00f4r sa telo dostane do \u013eah\u0161\u00edch \u0161t\u00e1di\u00ed sp\u00e1nku. Postupne sa prech\u00e1dza do hlb\u0161\u00edch f\u00e1z a a\u017e potom prich\u00e1dza REM sp\u00e1nok.<\/p>\n

Po jeho skon\u010den\u00ed sa cyklus za\u010d\u00edna znovu. Ak \u010dlovek sp\u00ed cel\u00fa noc, tento proces sa zvy\u010dajne zopakuje pribli\u017ene \u0161tyri a\u017e p\u00e4\u0165kr\u00e1t.<\/p>\n

\t \t\t\t\t\t\"pyzamo \t\t\t \t\t\t\t \t\t\t\t\t\t\t\t\t\t\t\u010c\u00edtajte viac \t\t\t\t\t\t\t\t\t \t\t\t\t \t\t\t\t\tMnoh\u00ed ju pij\u00fa ve\u010der, aby sa uvo\u013enili. T\u00e1to bylina m\u00e1 pom\u00e1ha\u0165 pri strese aj nespavosti \t\t\t\t \t\t\t \t\t\t<\/a><\/p>\n

Neurologi\u010dka Beth Malowov\u00e1 vysvet\u013euje, pre\u010do je pr\u00e1ve REM f\u00e1za pre mozog tak\u00e1 d\u00f4le\u017eit\u00e1. \u201eREM sp\u00e1nok je f\u00e1za, po\u010das ktorej si upev\u0148ujeme spomienky a u\u010denie\u00a0\u2013 predstavte si to ako dlhodob\u00e9 ukladanie toho, \u010do sa deje po\u010das d\u0148a,\u201c hovor\u00ed Beth Malow, MD, neurologi\u010dka a ved\u00faca oddelenia por\u00fach sp\u00e1nku vo Vanderbilt Health.<\/p>\n

Po\u010das tejto f\u00e1zy sa mozog spr\u00e1va takmer rovnako akt\u00edvne ako v\u00a0bdelom stave. Objavuj\u00fa sa sny a mozog spracov\u00e1va inform\u00e1cie, ktor\u00e9 sme za\u017eili po\u010das\u00a0d\u0148a.<\/p>\n

Ko\u013eko REM sp\u00e1nku potrebujeme<\/p>\n

Odborn\u00edci sa zhoduj\u00fa, \u017ee REM sp\u00e1nok by mal tvori\u0165 pribli\u017ene \u0161tvrtinu celkov\u00e9ho \u010dasu sp\u00e1nku. D\u013a\u017eka jednotliv\u00fdch REM f\u00e1z sa v\u0161ak po\u010das noci postupne predl\u017euje.<\/p>\n

Lek\u00e1r Praveen Rudraraju vysvet\u013euje, \u017ee prv\u00e9 REM obdobie b\u00fdva pomerne kr\u00e1tke, no \u010fal\u0161ie m\u00f4\u017eu trva\u0165 aj v\u00fdrazne dlh\u0161ie. \u201eREM sp\u00e1nok je tie\u017e d\u00f4le\u017eit\u00fd, preto\u017ee zlep\u0161uje na\u0161u kreativitu a schopnosti rie\u0161i\u0165 probl\u00e9my,\u201c hovor\u00ed Praveen Rudraraju, MD, lek\u00e1rsky riadite\u013e Centra pre sp\u00e1nkov\u00fa medic\u00ednu v\u00a0nemocniciach Northern Westchester a Phelps v\u00a0Northwelle.<\/p>\n

Ak \u010dlovek sp\u00ed pribli\u017ene sedem hod\u00edn, v\u00a0REM f\u00e1ze m\u00f4\u017ee str\u00e1vi\u0165 asi hodinu a\u00a0pol.<\/p>\n

\t \t\t\t\t\t\"kava\"\/ \t\t\t \t\t\t\t \t\t\t\t\t\t\t\t\t\t\t\u010c\u00edtajte viac \t\t\t\t\t\t\t\t\t \t\t\t\t \t\t\t\t\tTento jednoduch\u00fd n\u00e1poj si \u013eudia pripravuj\u00fa doma kv\u00f4li tr\u00e1veniu aj imunite. Odborn\u00edci vysvet\u013euj\u00fa, \u010di m\u00f4\u017ee naozaj pom\u00f4c\u0165 \t\t\t\t \t\t\t \t\t\t<\/a><\/p>\n

Mnoho \u013eud\u00ed dnes sleduje svoj sp\u00e1nok pomocou inteligentn\u00fdch hodiniek alebo aplik\u00e1ci\u00ed. Tieto zariadenia dok\u00e1\u017eu pribli\u017ene odhadn\u00fa\u0165 jednotliv\u00e9 f\u00e1zy sp\u00e1nku pod\u013ea pohybu tela \u010di srdcov\u00e9ho\u00a0rytmu.<\/p>\n

Treba v\u0161ak po\u010d\u00edta\u0165 s\u00a0t\u00fdm, \u017ee ide iba o\u00a0odhady. Najpresnej\u0161ie v\u00fdsledky dok\u00e1\u017ee zisti\u0165 a\u017e odborn\u00e9 vy\u0161etrenie v\u00a0sp\u00e1nkovom laborat\u00f3riu.<\/p>\n

Pre\u010do je d\u00f4le\u017eit\u00fd aj hlbok\u00fd sp\u00e1nok<\/p>\n

Okrem REM f\u00e1zy zohr\u00e1va v\u00fdznamn\u00fa \u00falohu aj hlbok\u00fd sp\u00e1nok. Ide o\u00a0najhlb\u0161ie \u0161t\u00e1dium NREM sp\u00e1nku, po\u010das ktor\u00e9ho telo regeneruje.<\/p>\n

Tento typ sp\u00e1nku sa naj\u010dastej\u0161ie objavuje najm\u00e4 v\u00a0prvej polovici noci. Pr\u00e1ve vtedy m\u00e1 organizmus najv\u00e4\u010d\u0161\u00ed priestor na obnovu.<\/p>\n

Psychiater a \u0161pecialista na sp\u00e1nok Alex Dimitriu vysvet\u013euje, \u010do sa po\u010das tejto f\u00e1zy deje. \u201eHlbok\u00fd sp\u00e1nok\u00a0\u2013 alebo sp\u00e1nok s\u00a0pomal\u00fdmi vlnami\u00a0\u2013 je tie\u017e nevyhnutn\u00fd a vyskytuje sa sk\u00f4r v\u00a0prvej polovici noci,\u201c hovor\u00ed Alex Dimitriu, MD, psychiater a lek\u00e1r sp\u00e1nkovej medic\u00edny a zakladate\u013e Menlo Park Psychiatry & Sleep Medicine. \u201eTelo po\u010das tohto obdobia maxim\u00e1lne odpo\u010d\u00edva a myse\u013e \u010dist\u00ed tox\u00edny nahromaden\u00e9 po\u010das\u00a0d\u0148a.\u201c<\/p>\n

\t \t\t\t\t\t\"vona\"\/ \t\t\t \t\t\t\t \t\t\t\t\t\t\t\t\t\t\t\u010c\u00edtajte viac \t\t\t\t\t\t\t\t\t \t\t\t\t \t\t\t\t\tAk toto urob\u00edte r\u00e1no, m\u00f4\u017eete z\u00edska\u0165 viac energie aj bez kofe\u00ednu. Vedci hovoria, \u017ee v\u00f4\u0148a ur\u010diit\u00fdch potrav\u00edn dok\u00e1\u017ee prebudi\u0165 mozog \t\t\t\t \t\t\t \t\t\t<\/a><\/p>\n

Zvy\u0161ok noci tvor\u00ed takzvan\u00fd \u013eahk\u00fd sp\u00e1nok, ktor\u00fd zaber\u00e1 viac ne\u017e polovicu celkov\u00e9ho \u010dasu sp\u00e1nku.<\/p>\n

Pod\u013ea odborn\u00edkov sa v\u0161ak mno\u017estvo hlbok\u00e9ho sp\u00e1nku s\u00a0prib\u00fadaj\u00facim vekom postupne zni\u017euje.<\/p>\n

\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 nedostatok sp\u00e1nku<\/p>\n

Ak \u010dlovek sp\u00ed m\u00e1lo alebo m\u00e1 nekvalitn\u00fd sp\u00e1nok, telo to sk\u00f4r \u010di nesk\u00f4r poc\u00edti. Naj\u010dastej\u0161ie sa to prejav\u00ed \u00fanavou, hor\u0161ou koncentr\u00e1ciou \u010di zmenami n\u00e1lady.<\/p>\n

Neurologi\u010dka Beth Malowov\u00e1 upozor\u0148uje aj na v\u00e1\u017enej\u0161ie zdravotn\u00e9 rizik\u00e1. \u201eNedostatok sp\u00e1nku m\u00f4\u017ee ovplyvni\u0165 na\u0161u n\u00e1ladu, schopnos\u0165 spracov\u00e1va\u0165 inform\u00e1cie a dokonca vies\u0165 k\u00a0zdravotn\u00fdm n\u00e1sledkom, ako s\u00fa infarkty a m\u0155tvice v\u00a0d\u00f4sledku zv\u00fd\u0161en\u00e9ho z\u00e1palu,\u201c hovor\u00ed doktorka\u00a0Malow.<\/p>\n

Dlhodob\u00fd nedostatok sp\u00e1nku m\u00f4\u017ee tie\u017e s\u00favisie\u0165 s\u00a0priberan\u00edm na v\u00e1he alebo vy\u0161\u0161\u00edm krvn\u00fdm tlakom. Lek\u00e1r Praveen Rudraraju z\u00e1rove\u0148 upozor\u0148uje na psychick\u00e9 n\u00e1sledky. \u201eChronick\u00fd nedostatok sp\u00e1nku tie\u017e zvy\u0161uje poruchy n\u00e1lady, ako je depresia a \u00fazkos\u0165,\u201c dod\u00e1va Rudraraju.<\/p>\n

\t \t\t\t\t\t\"m\u00e4so, \t\t\t \t\t\t\t \t\t\t\t\t\t\t\t\t\t\t\u010c\u00edtajte viac \t\t\t\t\t\t\t\t\t \t\t\t\t \t\t\t\t\tAk tieto ob\u013e\u00faben\u00e9 potraviny jete \u010dasto, riziko cukrovky v\u00e1m m\u00f4\u017ee vysko\u010di\u0165 a\u017e o 49 %. Vedci bij\u00fa na poplach \t\t\t\t \t\t\t \t\t\t<\/a><\/p>\n

Niektor\u00e9 v\u00fdskumy<\/a> navy\u0161e nazna\u010duj\u00fa, \u017ee ve\u013emi n\u00edzky podiel REM sp\u00e1nku m\u00f4\u017ee s\u00favisie\u0165 aj s\u00a0vy\u0161\u0161\u00edm rizikom pred\u010dasn\u00e9ho \u00famrtia.<\/p>\n

Ako zlep\u0161i\u0165 kvalitu sp\u00e1nku<\/p>\n

Aj ke\u010f presn\u00fd \u010das str\u00e1ven\u00fd v\u00a0jednotliv\u00fdch f\u00e1zach sp\u00e1nku nevieme \u00faplne ovplyvni\u0165, existuj\u00fa sp\u00f4soby, ako sp\u00e1nok zlep\u0161i\u0165.<\/p>\n

Odborn\u00edci odpor\u00fa\u010daj\u00fa<\/a> chodi\u0165 spa\u0165 v\u00a0rovnakom \u010dase, minimalizova\u0165 stres a dopria\u0165 si aspo\u0148 sedem hod\u00edn sp\u00e1nku\u00a0denne.<\/p>\n

Ak m\u00e1 \u010dlovek probl\u00e9my so zasp\u00e1van\u00edm alebo sa po\u010das noci \u010dasto bud\u00ed, je dobr\u00e9 vyh\u013eada\u0165 odborn\u00fa pomoc. Ako pripom\u00edna doktor Dimitriu, kvalitn\u00fd sp\u00e1nok je z\u00e1klad zdravia. \u201eV\u00a0mojej praxi je zabezpe\u010denie dobr\u00e9ho sp\u00e1nku pre \u013eud\u00ed \u010dasto rovnako d\u00f4le\u017eit\u00e9 alebo d\u00f4le\u017eitej\u0161ie ako \u010doko\u013evek in\u00e9, \u010do rob\u00edm,\u201c hovor\u00ed Dimitriu.<\/p>\n","protected":false},"excerpt":{"rendered":"Mozog po\u010das noci pracuje viac, ne\u017e si mysl\u00edme. Jedna f\u00e1za sp\u00e1nku je pre telo mimoriadne d\u00f4le\u017eit\u00e1. Ke\u010f sa…\n","protected":false},"author":2,"featured_media":21423,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[10407,33,10405,10406,43,40,42,4039,36,5342,50,49,48,463,10404],"class_list":{"0":"post-21422","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-fazy-spanku","9":"tag-news","10":"tag-rem-faza","11":"tag-rem-spanok","12":"tag-sk","13":"tag-slovak","14":"tag-slovencina","15":"tag-spanok","16":"tag-spravy","17":"tag-studia","18":"tag-svet","19":"tag-world","20":"tag-world-news","21":"tag-zdravie","22":"tag-zdravy-spanok"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116247940451216498","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/21422","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=21422"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/21422\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/21423"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=21422"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=21422"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=21422"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}