LOND\u00ddN – Prehadzovanie sa v posteli, \u00fanava po\u010das d\u0148a a nekone\u010dn\u00e9 po\u010d\u00edtanie hod\u00edn do bud\u00edka. Nespavos\u0165 tr\u00e1pi \u010doraz viac \u013eud\u00ed. Expert na sp\u00e1nok teraz prezradil jednoduch\u00e9 pravidl\u00e1, ktor\u00e9 m\u00f4\u017eu v\u00fdrazne zlep\u0161i\u0165 kvalitu sp\u00e1nku.<\/p>\n
Soci\u00e1lne siete zaplavuje nov\u00fd trend naz\u00fdvan\u00fd \u201esleepmaxxing\u201c, teda snaha maximalizova\u0165 kvalitu sp\u00e1nku r\u00f4znymi trikmi a n\u00e1vykmi. \u013dudia si pred span\u00edm lepia \u00fasta p\u00e1skou, kupuj\u00fa drah\u00e9 doplnky v\u00fd\u017eivy \u010di spia pod \u0165a\u017ek\u00fdmi prikr\u00fdvkami v n\u00e1deji, \u017ee sa kone\u010dne poriadne vyspia. Odborn\u00edci v\u0161ak upozor\u0148uj\u00fa, \u017ee cesta ku kvalitn\u00e9mu sp\u00e1nku m\u00f4\u017ee by\u0165 ove\u013ea jednoduch\u0161ia, p\u00ed\u0161e The Sun.<\/p>\n
Britsk\u00fd expert na sp\u00e1nok James Wilson tvrd\u00ed, \u017ee najv\u00e4\u010d\u0161ou chybou \u013eud\u00ed je obses\u00edvne prem\u00fd\u0161\u013eanie nad t\u00fdm, \u010di bud\u00fa spa\u0165 dobre. Pod\u013ea neho pr\u00e1ve stres zo sp\u00e1nku \u010dasto sp\u00f4sobuje \u010fal\u0161ie probl\u00e9my s nespavos\u0165ou.\u00a0<\/p>\n
Ve\u013ek\u00fd vplyv na kvalitu sp\u00e1nku m\u00e1 aj kofe\u00edn. Mnoh\u00ed si myslia, \u017ee popolud\u0148aj\u0161ia k\u00e1va u\u017e ve\u010der nem\u00e1 efekt, no odborn\u00edci upozor\u0148uj\u00fa, \u017ee kofe\u00edn m\u00f4\u017ee v tele p\u00f4sobi\u0165 aj nieko\u013eko hod\u00edn. V\u00fdsledkom je probl\u00e9m so zasp\u00e1van\u00edm alebo preru\u0161ovan\u00fd sp\u00e1nok po\u010das noci.\u00a0<\/p>\n
Experti odpor\u00fa\u010daj\u00fa obmedzi\u0165 kofe\u00edn minim\u00e1lne \u0161tyri a\u017e \u0161es\u0165 hod\u00edn pred span\u00edm. T\u00fdka sa to nielen k\u00e1vy, ale aj energetick\u00fdch n\u00e1pojov, kolov\u00fdch n\u00e1pojov \u010di dokonca \u010dokol\u00e1dy.<\/p>\n
D\u00f4le\u017eit\u00fd je aj pravideln\u00fd re\u017eim. Pod\u013ea odborn\u00edkov by sme mali vst\u00e1va\u0165 ka\u017ed\u00fd de\u0148 v rovnakom \u010dase \u2013 dokonca aj cez v\u00edkend. Telo si toti\u017e vytv\u00e1ra prirodzen\u00fd rytmus a nepravideln\u00fd re\u017eim m\u00f4\u017ee sp\u00e1nok v\u00fdrazne naru\u0161i\u0165.<\/p>\n
Prekvapen\u00edm m\u00f4\u017ee by\u0165 aj rada, \u017ee do postele by sme mali \u00eds\u0165 a\u017e vtedy, ke\u010f sme naozaj unaven\u00ed. Le\u017eanie v posteli bez sp\u00e1nku toti\u017e zvy\u0161uje frustr\u00e1ciu a stres, \u010do probl\u00e9m e\u0161te zhor\u0161uje.\u00a0<\/p>\n
Odborn\u00edci z\u00e1rove\u0148 upozor\u0148uj\u00fa na ve\u010dern\u00e9 pou\u017e\u00edvanie mobilov a tabletov. Modr\u00e9 svetlo zo zariaden\u00ed potl\u00e1\u010da tvorbu melaton\u00ednu, horm\u00f3nu zodpovedn\u00e9ho za sp\u00e1nok. Ide\u00e1lne je obmedzi\u0165 obrazovky aspo\u0148 hodinu pred span\u00edm.\u00a0<\/p>\n
Pom\u00f4c\u0165 m\u00f4\u017ee aj jednoduch\u00e1 ve\u010dern\u00e1 rutina. Tepl\u00fd \u010daj bez kofe\u00ednu, kniha, pokojn\u00e1 hudba alebo tlmen\u00e9 svetlo d\u00e1vaj\u00fa telu sign\u00e1l, \u017ee sa bl\u00ed\u017ei \u010das oddychu.\u00a0<\/p>\n
Odborn\u00edci sa zhoduj\u00fa, \u017ee dokonal\u00fd sp\u00e1nok neexistuje. Ka\u017ed\u00fd \u010dlovek sa ob\u010das v noci zobud\u00ed alebo m\u00e1 hor\u0161\u00ed de\u0148. K\u013e\u00fa\u010dov\u00e9 je nerobi\u0165 z toho vedu a vytvori\u0165 si prirodzen\u00e9 n\u00e1vyky, ktor\u00e9 telu pom\u00f4\u017eu upokoji\u0165 sa.<\/p>\n
Zd\u00e1 sa, \u017ee kvalitn\u00fd sp\u00e1nok nemus\u00ed st\u00e1\u0165 stovky eur ani vy\u017eadova\u0165 extr\u00e9mne trendy zo soci\u00e1lnych siet\u00ed. Niekedy sta\u010d\u00ed len menej stresu, menej kofe\u00ednu a viac pravidelnosti.<\/p>\n","protected":false},"excerpt":{"rendered":"LOND\u00ddN – Prehadzovanie sa v posteli, \u00fanava po\u010das d\u0148a a nekone\u010dn\u00e9 po\u010d\u00edtanie hod\u00edn do bud\u00edka. Nespavos\u0165 tr\u00e1pi \u010doraz…\n","protected":false},"author":2,"featured_media":87975,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[8],"tags":[10510,31591,33,7920,43,40,42,4039,36,50,49,48,12613],"class_list":["post-87974","post","type-post","status-publish","format-standard","has-post-thumbnail","category-svet","tag-chyby","tag-nespavost","tag-news","tag-odbornik","tag-sk","tag-slovak","tag-slovencina","tag-spanok","tag-spravy","tag-svet","tag-world","tag-world-news","tag-zaspavanie"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@sk\/116687363408117813","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/87974","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=87974"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/posts\/87974\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media\/87975"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/media?parent=87974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/categories?post=87974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/sk\/wp-json\/wp\/v2\/tags?post=87974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}