[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.aponia.cz\/mejte-klidny-a-kvalitni-spanek\/#Article","mainEntityOfPage":"https:\/\/www.aponia.cz\/mejte-klidny-a-kvalitni-spanek\/","headline":"M\u011bjte klidn\u00fd a kvalitn\u00ed sp\u00e1nek","name":"M\u011bjte klidn\u00fd a kvalitn\u00ed sp\u00e1nek","description":"Bez sp\u00e1nku nen\u00ed \u017eivota. Je nutn\u00fd pro spr\u00e1vnou funkci nervov\u00e9ho syst\u00e9mu, regeneraci organismu, zlep\u0161uje pam\u011b\u0165 i v\u00fdkonnost. D\u00e9lka sp\u00e1nku je…","datePublished":"2025-03-03","dateModified":"2023-05-04","author":{"@type":"Person","@id":"https:\/\/www.aponia.cz\/author\/devene\/#Person","name":"devene","url":"https:\/\/www.aponia.cz\/author\/devene\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4bf629230dc34158290ba5b10491f45b3bfbba94b88af3386c3da2fed730f430?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4bf629230dc34158290ba5b10491f45b3bfbba94b88af3386c3da2fed730f430?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"aponia.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.aponia.cz\/wp-content\/uploads\/img_a297705_w2286_t1508136431.jpg","url":"https:\/\/www.aponia.cz\/wp-content\/uploads\/img_a297705_w2286_t1508136431.jpg","height":0,"width":0},"url":"https:\/\/www.aponia.cz\/mejte-klidny-a-kvalitni-spanek\/","wordCount":564,"articleBody":"Bez sp\u00e1nku nen\u00ed \u017eivota. Je nutn\u00fd pro spr\u00e1vnou funkci nervov\u00e9ho syst\u00e9mu, regeneraci organismu, zlep\u0161uje pam\u011b\u0165 i v\u00fdkonnost. D\u00e9lka sp\u00e1nku je u ka\u017ed\u00e9ho z\u00a0n\u00e1s individu\u00e1ln\u00ed, optim\u00e1ln\u00edch je v\u0161ak 7 a\u017e 8 hodin denn\u011b.Ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nek nemus\u00ed b\u00fdt v\u017edy samoz\u0159ejmost\u00ed. Ka\u017ed\u00fd z\u00a0n\u00e1s u\u017e n\u011bkdy za\u017eil, \u017ee se vzbudil uprost\u0159ed noci, nemohl usnout a nerv\u00f3zn\u011b se p\u0159evaloval.Inspirujte se na\u0161imi tipy pro p\u0159\u00edjemnou noc.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Omezte kofeinov\u00e9 n\u00e1pojeKofeinzhor\u0161uje kvalitu sp\u00e1nku. Rann\u00ed k\u00e1va ne\u0161kod\u00ed, odpoledn\u00ed si ale rad\u011bji odpus\u0165te.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Necho\u010fte sp\u00e1t p\u0159es denPokud si zd\u0159\u00edmnete b\u011bhem dne, je logick\u00e9, \u017ee se v\u00e1m ve\u010der bude t\u011b\u017eko us\u00ednat nebo dojde k\u00a0p\u0159ed\u010dasn\u00e9mu probuzen\u00ed. V\u00fdjimkou jsou samoz\u0159ejm\u011b lid\u00e9, kte\u0159\u00ed pracuj\u00ed na sm\u011bnn\u00fd provoz, tzn. nevyhnuteln\u00e9 no\u010dn\u00ed sm\u011bny, kdy mus\u00ed sp\u00e1t v\u00fdhradn\u011b p\u0159es den.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 P\u0159\u00edrodn\u00ed pomocVypijte p\u0159ed span\u00edm uklid\u0148uj\u00edc\u00ed medu\u0148kov\u00fd \u010daj, vyzkou\u0161ejte bylinkov\u00e9 potravinov\u00e9 dopl\u0148ky nebo si dop\u0159ejte relaxa\u010dn\u00ed vo\u0148avou koupel.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pohodl\u00ed na prvn\u00edm m\u00edst\u011bNa uvoln\u011bn\u00ed t\u011bla i mysli m\u00e1 podstatn\u00fd vliv tak\u00e9 spr\u00e1vn\u00e1 matrace, pol\u0161t\u00e1\u0159 i p\u0159ikr\u00fdvka. Rada od odborn\u00edk\u016f nebude na \u0161kodu!\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nastavte si spr\u00e1vnou teplotu v\u00a0m\u00edstnostiIde\u00e1ln\u00ed teplota na span\u00ed je 17-19 \u00b0C. Ve\u010der si tak\u00e9 nezapome\u0148te vyv\u011btrat.\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nerozptylujte seVypn\u011bte televizi a v\u0161echny ru\u0161iv\u00e9 elementy. Mobil nastavte maxim\u00e1ln\u011b na vibrace. Pokud v\u00e1s ru\u0161\u00ed hluk z\u00a0ulice, vyu\u017eijte \u0161punt\u016f do u\u0161\u00ed.Co se s\u00a0n\u00e1mi vlastn\u011b p\u0159i us\u00edn\u00e1n\u00ed a ve sp\u00e1nku d\u011bje? Tento proces se d\u011bl\u00ed na n\u011bkolik f\u00e1z\u00ed, p\u0159i\u010dem\u017e se n\u011bkter\u00e9 z\u00a0nich b\u011bhem noci opakuj\u00ed.1.\u00a0\u00a0\u00a0\u00a0\u00a0 Bd\u011bn\u00edJedn\u00e1 seo p\u0159\u00edpravu p\u0159ed sp\u00e1nkem, je jednoduch\u00e9 n\u00e1s probudit a zaznamen\u00e1v\u00e1me zpomalen\u00ed svalov\u00e9 aktivity.2.\u00a0\u00a0\u00a0\u00a0\u00a0 NREM f\u00e1zeD\u011bl\u00ed se na n\u011bkolik podf\u00e1z\u00ed, kter\u00e9 p\u0159ich\u00e1zej\u00ed postupn\u011b.– Us\u00edn\u00e1n\u00ed: pomal\u00e9 pohyby o\u010d\u00ed, jsme \u010d\u00e1ste\u010dn\u011b p\u0159i v\u011bdom\u00ed, sn\u00ed\u017een\u00ed srde\u010dn\u00edho rytmu, pravideln\u00e9 d\u00fdch\u00e1n\u00ed.– Lehk\u00fd sp\u00e1nek: \u00fatlum t\u011blesn\u00e9ho nap\u011bt\u00ed, srde\u010dn\u00edho tepu i d\u00fdch\u00e1n\u00ed, ztr\u00e1c\u00edme v\u011bdom\u00ed, pohyby o\u010d\u00ed miz\u00ed.– P\u0159\u00edprava na hlubok\u00fd sp\u00e1nek: tep i dech je naprosto utlumen\u00fd– Hlubok\u00fd sp\u00e1nek: v\u00a0t\u00e9to f\u00e1zi je obt\u00ed\u017en\u00e9 n\u00e1s vzbudit. Pokud se i p\u0159esto probud\u00edme, m\u016f\u017eeme se c\u00edtit dezorientovan\u00ed.3.\u00a0\u00a0\u00a0\u00a0\u00a0 REM f\u00e1zeN\u00e1zev cyklu je zkratka pro rychl\u00fd pohyb o\u010d\u00ed (anglicky \u201erapid eye movement\u201c). D\u016fvodem tzv. mihotav\u00fdch o\u010d\u00ed je vysok\u00e1 aktivita mozku. S\u00a0n\u00ed se zvy\u0161uje i rychlost d\u00fdch\u00e1n\u00ed a srde\u010dn\u00ed tep dokonce odpov\u00edd\u00e1 stavu bd\u011blosti. Spousta na\u0161ich \u201e\u017eiv\u00fdch\u201c sn\u016f se odehr\u00e1v\u00e1 pr\u00e1v\u011b v\u00a0REM sp\u00e1nku.4.\u00a0\u00a0\u00a0\u00a0\u00a0 Probouzen\u00ed\u010cas, kdy je t\u011blo p\u0159ipraveno na n\u00e1vrat ze sp\u00e1nku do stavu bd\u011blosti. Nev\u00fdhodou je, \u017ee v\u00a0pracovn\u00ed dny n\u00e1s bohu\u017eel vzbud\u00ed bud\u00edk, a to i p\u0159esto, \u017ee je\u0161t\u011b nejsme na tuto f\u00e1zi p\u0159ipraveni.                                                                                                                                                                                                                                                                                                                                                                                        4.5\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"M\u011bjte klidn\u00fd a kvalitn\u00ed sp\u00e1nek","item":"https:\/\/www.aponia.cz\/mejte-klidny-a-kvalitni-spanek\/#breadcrumbitem"}]}]