{"id":51921,"date":"2026-04-23T17:06:09","date_gmt":"2026-04-23T17:06:09","guid":{"rendered":"https:\/\/www.europesays.com\/sk\/51921\/"},"modified":"2026-04-23T17:06:09","modified_gmt":"2026-04-23T17:06:09","slug":"jednoduchy-trik-odbornicky-ako-porazit-stres-a-prespat-celu-noc","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/sk\/51921\/","title":{"rendered":"Jednoduch\u00fd trik odborn\u00ed\u010dky, ako porazi\u0165 stres a prespa\u0165 cel\u00fa noc"},"content":{"rendered":"

LOND\u00ddN – No\u010dn\u00e9 budenie v rovnakom \u010dase nemus\u00ed znamena\u0165 probl\u00e9m. Pod\u013ea odborn\u00ed\u010dky ide \u010dasto o prirodzen\u00fd jav, ktor\u00fd v\u0161ak zhor\u0161uj\u00fa konkr\u00e9tne n\u00e1vyky \u2013 najm\u00e4 alkohol a kofe\u00edn.<\/p>\n

Preb\u00fadzanie sa uprostred noci, \u010dasto okolo tretej r\u00e1no, tr\u00e1pi \u010doraz viac \u013eud\u00ed. Ako v\u0161ak vysvet\u013euje odborn\u00ed\u010dka na du\u0161evn\u00e9 zdravie Talar Moukhtarian, vo v\u00e4\u010d\u0161ine pr\u00edpadov nejde o ni\u010d neobvykl\u00e9. Pod\u013ea nej je be\u017en\u00e9, \u017ee sa \u010dlovek po\u010das noci kr\u00e1tko prebud\u00ed aj nieko\u013ekokr\u00e1t. V\u00e4\u010d\u0161inou si to v\u0161ak nepam\u00e4t\u00e1, preto\u017ee zasp\u00ed sp\u00e4\u0165 takmer okam\u017eite, p\u00ed\u0161e The Mirror<\/a>. Probl\u00e9m nast\u00e1va a\u017e vtedy, ke\u010f prebudenie trv\u00e1 dlh\u0161ie alebo sa pravidelne opakuje v rovnakom \u010dase, \u010do vedie k \u00fanave po\u010das d\u0148a.<\/p>\n

Sp\u00e1nok toti\u017e neprebieha v jednom kuse. Po\u010das noci prech\u00e1dzame viacer\u00fdmi cyklami, ktor\u00e9 trvaj\u00fa pribli\u017ene 90 a\u017e 110 min\u00fat. Ku koncu ka\u017ed\u00e9ho z nich sa sp\u00e1nok prirodzene st\u00e1va plyt\u0161\u00edm, a preto je pravdepodobnej\u0161ie, \u017ee sa \u010dlovek prebud\u00ed \u2013 najm\u00e4 v skor\u00fdch rann\u00fdch hodin\u00e1ch. Ve\u013ek\u00fa \u00falohu zohr\u00e1va aj stres. V tomto \u010dase sa toti\u017e v tele zvy\u0161uje hladina kortizolu, horm\u00f3nu, ktor\u00fd pripravuje organizmus na prebudenie. Ak je v\u0161ak myse\u013e pln\u00e1 starost\u00ed, kr\u00e1tke prebudenie sa m\u00f4\u017ee r\u00fdchlo zmeni\u0165 na dlh\u00e9 prem\u00fd\u0161\u013eanie bez \u0161ance znovu zaspa\u0165.<\/p>\n

\t
\n\t\t\"Bud\u00edte\t\t\t<\/p>\n

\n\t\t\t\tZobrazi\u0165 gal\u00e9riu (2)\t\t\t<\/p>\n

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

\t\u00a0(Zdroj: Getty Images)<\/p>\n

Negat\u00edvny vplyv m\u00e1 aj nepravideln\u00fd re\u017eim<\/p>\n

Odborn\u00ed\u010dka upozor\u0148uje aj na dva \u010dast\u00e9 zlozvyky \u2013 alkohol a kofe\u00edn. Alkohol s\u00edce m\u00f4\u017ee pom\u00f4c\u0165 r\u00fdchlej\u0161ie zaspa\u0165, no v druhej polovici noci sp\u00e1nok nar\u00fa\u0161a. Kofe\u00edn zas p\u00f4sob\u00ed v tele dlh\u00e9 hodiny a aj popolud\u0148aj\u0161ia k\u00e1va m\u00f4\u017ee zv\u00fd\u0161i\u0165 pravdepodobnos\u0165 no\u010dn\u00e9ho prebudenia. Negat\u00edvny vplyv m\u00e1 aj nepravideln\u00fd re\u017eim. Snaha \u00eds\u0165 spa\u0165 sk\u00f4r, aby si \u010dlovek \u201edohnal\u201c sp\u00e1nok, m\u00f4\u017ee naru\u0161i\u0165 biologick\u00e9 hodiny. Rovnako \u0161kod\u00ed pou\u017e\u00edvanie mobilu pred span\u00edm, sledovanie \u010dasu po\u010das noci \u010di nevhodn\u00e1 teplota v sp\u00e1lni.<\/p>\n

Rie\u0161en\u00edm s\u00fa pritom jednoduch\u00e9 zmeny. Z\u00e1kladom je pravideln\u00fd \u010das vst\u00e1vania, pokojn\u00fd ve\u010dern\u00fd re\u017eim a obmedzenie stimulantov. Ak sa \u010dlovek v noci prebud\u00ed a nevie zaspa\u0165, pom\u00f4c\u0165 m\u00f4\u017ee kr\u00e1tka prest\u00e1vka mimo postele a n\u00e1vrat a\u017e vtedy, ke\u010f sa op\u00e4\u0165 dostav\u00ed \u00fanava. Ako zd\u00f4raz\u0148uje Talar Moukhtarian, ob\u010dasn\u00e9 no\u010dn\u00e9 prebudenie je prirodzen\u00e9. D\u00f4le\u017eit\u00e9 je pochopi\u0165 jeho pr\u00ed\u010diny a upravi\u0165 n\u00e1vyky tak, aby sp\u00e1nok zostal kvalitn\u00fd.<\/p>\n","protected":false},"excerpt":{"rendered":"LOND\u00ddN – No\u010dn\u00e9 budenie v rovnakom \u010dase nemus\u00ed znamena\u0165 probl\u00e9m. Pod\u013ea odborn\u00ed\u010dky ide \u010dasto o prirodzen\u00fd jav, ktor\u00fd…\n","protected":false},"author":2,"featured_media":51922,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[21228,33,10311,43,40,42,4039,36,50,49,48,463],"class_list":{"0":"post-51921","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-svet","8":"tag-budenie","9":"tag-news","10":"tag-noc","11":"tag-sk","12":"tag-slovak","13":"tag-slovencina","14":"tag-spanok","15":"tag-spravy","16":"tag-svet","17":"tag-world","18":"tag-world-news","19":"tag-zdravie"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116455118668166753","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/51921","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=51921"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/51921\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/51922"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=51921"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=51921"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=51921"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}