{"id":2239,"date":"2020-04-21T11:50:48","date_gmt":"2020-04-21T09:50:48","guid":{"rendered":"https:\/\/orangeacademy.cz\/clanky\/?p=2239"},"modified":"2020-04-17T14:24:41","modified_gmt":"2020-04-17T12:24:41","slug":"hluboky-spanek-jak-ho-docilit","status":"publish","type":"post","link":"https:\/\/orangeacademy.cz\/clanky\/hluboky-spanek-jak-ho-docilit\/","title":{"rendered":"Hlubok\u00fd sp\u00e1nek: 5 tip\u016f, jak ho doc\u00edlit"},"content":{"rendered":"<p><strong>Zn\u00e1te ten pocit, kdy nem\u016f\u017eete usnout nebo se b\u011bhem noci n\u011bkolikr\u00e1t vzbud\u00edte? Pokud ano, pod\u00edvejte se na tipy, jak doc\u00edl\u00edte hlubok\u00e9ho sp\u00e1nku.<\/strong><\/p>\n<h2>\u0160patn\u00fd sp\u00e1nek: Aneb jak poznat, \u017ee m\u00e1te probl\u00e9m<\/h2>\n<p>\u0160patn\u00fd sp\u00e1nek m\u016f\u017ee m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny. N\u011bkter\u00e9 jsou ihned z\u0159ejm\u00e9, nad jin\u00fdmi se \u010dlov\u011bk mus\u00ed v\u00edce zamyslet. N\u00ed\u017ee najdete mo\u017en\u00e1 \u0159e\u0161en\u00ed va\u0161eho probl\u00e9mu. Nejprve se v\u0161ak pod\u00edvejte na <strong>projevy \u0161patn\u00e9ho sp\u00e1nku,<\/strong> podle nich\u017e pak snadn\u011bji ur\u010d\u00edte i p\u0159\u00ed\u010dinu:<\/p>\n<ul>\n<li>trv\u00e1 v\u00e1m dlouho, ne\u017e usnete,<\/li>\n<li>\u010dasto se b\u011bhem noci probouz\u00edte,<\/li>\n<li>probouz\u00edte se p\u0159\u00edli\u0161 brzy,<\/li>\n<li>r\u00e1no se c\u00edt\u00edte unaven\u00ed a p\u0159es den se sn\u00ed\u017eenou psychickou v\u00fdkonnost\u00ed.<\/li>\n<\/ul>\n<h2>Hlubok\u00fd sp\u00e1nek: Tipy na to, co d\u011blat, kdy\u017e nem\u016f\u017eete usnout <\/h2>\n<p>Abyste doc\u00edlili hlubok\u00e9ho sp\u00e1nku, je t\u0159eba <strong>zm\u011bnit n\u011bkter\u00e9 n\u00e1vyky.<\/strong> Mezi nej\u010dast\u011bj\u0161\u00ed ne\u0161vary, kter\u00fdch se lid\u00e9 dopou\u0161t\u011bj\u00ed, pat\u0159\u00ed:<\/p>\n<ul>\n<li>span\u00ed v nev\u011btran\u00e9 m\u00edstnosti,<\/li>\n<li>\u0161patn\u00e1 pokojov\u00e1 teplota,<\/li>\n<li>p\u0159\u00edli\u0161 mnoho my\u0161lenkov\u00fdch pochod\u016f a du\u0161evn\u00ed neklid,<\/li>\n<li>ve\u010dern\u00ed pr\u00e1ce na notebooku \u010di mobiln\u00edm telefonu,<\/li>\n<li>nedostate\u010dn\u00e1 eliminace sv\u011btla,<\/li>\n<li>kalorick\u00e1, t\u011b\u017ece straviteln\u00e1 j\u00eddla.<\/li>\n<\/ul>\n<p>Pozn\u00e1v\u00e1te se v n\u011bkter\u00e9m z v\u00fd\u0161e uveden\u00fdch bod\u016f? Pokud ano, p\u0159e\u010dt\u011bte si <strong>tipy, jak se t\u011bmto ne\u0161var\u016fm vyvarovat. <\/strong><\/p>\n<h3>V\u011bnujte pozornost prost\u0159ed\u00ed, ve kter\u00e9m sp\u00edte <\/h3>\n<p>V prvn\u00ed \u0159ad\u011b si v\u017edy p\u0159ed span\u00edm vyv\u011btrejte. \u010cerstv\u00fd vzduch napom\u00e1h\u00e1 lep\u0161\u00edmu d\u00fdch\u00e1n\u00ed a snaz\u0161\u00edmu us\u00edn\u00e1n\u00ed. Pro hlubok\u00fd sp\u00e1nek je d\u016fle\u017eit\u00e1 i spr\u00e1vn\u00e1 pokojov\u00e1 teplota. Ta se pohybuje <strong>mezi 17 a\u017e 20 stupni Celsia.<\/strong> Jakmile bude vy\u0161\u0161\u00ed, budete se potit a h\u016f\u0159e us\u00ednat.<\/p>\n<p>Pro zdrav\u00fd sp\u00e1nek je d\u016fle\u017eit\u00e1 i spr\u00e1vn\u00e1 d\u00e9lka postele (m\u011bla by b\u00fdt alespo\u0148 o 15 a\u017e 20 cm del\u0161\u00ed ne\u017e je va\u0161e v\u00fd\u0161ka), kvalitn\u00ed matrace a povle\u010den\u00ed (v l\u00e9t\u011b volte bavln\u011bn\u00e9, v zim\u011b flanelov\u00e9, kter\u00e9 zah\u0159eje). Povle\u010den\u00ed tak\u00e9 pravideln\u011b m\u011b\u0148te. <\/p>\n<p><strong>Tip:<\/strong> M\u00e1te-li probl\u00e9m s nedostatkem \u010dasu na span\u00ed, pod\u00edvejte se, jak ho pro sebe v\u00edce z\u00edsk\u00e1te pomoc\u00ed <a href=\"https:\/\/orangeacademy.cz\/clanky\/work-life-balance-co-to-je\/\" rel=\"noopener noreferrer\" target=\"_blank\">work life balance<\/a>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/orangeacademy.cz\/clanky\/wp-content\/uploads\/2020\/04\/hluboky_spanek_2.jpg\" alt=\"hlubok\u00fd sp\u00e1nek\" width=\"1920\" height=\"1280\" class=\"alignnone size-full wp-image-2241\" srcset=\"https:\/\/orangeacademy.cz\/clanky\/wp-content\/uploads\/2020\/04\/hluboky_spanek_2.jpg 1920w, https:\/\/orangeacademy.cz\/clanky\/wp-content\/uploads\/2020\/04\/hluboky_spanek_2-1280x853.jpg 1280w, https:\/\/orangeacademy.cz\/clanky\/wp-content\/uploads\/2020\/04\/hluboky_spanek_2-980x653.jpg 980w, https:\/\/orangeacademy.cz\/clanky\/wp-content\/uploads\/2020\/04\/hluboky_spanek_2-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 1920px, 100vw\" \/><\/p>\n<h3>P\u0159ed span\u00edm se zklidn\u011bte <\/h3>\n<p>Nen\u00ed dobr\u00e9 us\u00ednat s p\u0159em\u00edrou my\u0161lenek a vnit\u0159n\u00edho nap\u011bt\u00ed. Pokud v\u00edte, \u017ee probl\u00e9m s dosa\u017een\u00edm hlubok\u00e9ho sp\u00e1nku v\u011bz\u00ed zde, najd\u011bte si zp\u016fsob, jak se po stresuj\u00edc\u00edm dni uklidnit. Jedn\u00edm z n\u00e1stroj\u016f jsou <a href=\"https:\/\/orangeacademy.cz\/clanky\/pozitivni-mysleni\/\" rel=\"noopener noreferrer\" target=\"_blank\">pravideln\u00e9 meditace<\/a>. <\/p>\n<h3>Vyvarujte se pou\u017e\u00edv\u00e1n\u00ed po\u010d\u00edta\u010de \u010di telefonu <\/h3>\n<p>Je prok\u00e1z\u00e1no, \u017ee modr\u00e9 sv\u011btlo z obrazovky po\u010d\u00edta\u010de, televize, tabletu \u010di telefonu sni\u017euje produkci <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Melatonin\" rel=\"noopener noreferrer\" target=\"_blank\">sp\u00e1nkov\u00e9ho hormonu melatoninu<\/a>. Krom\u011b toho sledov\u00e1n\u00edm obrazovky nut\u00edte mozek k v\u011bt\u0161\u00ed aktivit\u011b. Jak\u00e9koliv elektronick\u00e9 za\u0159\u00edzen\u00ed byste proto m\u011bli <strong>vyp\u00ednat minim\u00e1ln\u011b hodinu p\u0159ed usnut\u00edm.<\/strong> Z\u00e1rove\u0148 byste ho m\u011bli kv\u016fli elektromagnetick\u00e9mu z\u00e1\u0159en\u00ed odkl\u00e1dat co nejd\u00e1l od hlavy.<\/p>\n<h3>Eliminujte dal\u0161\u00ed sv\u011bteln\u00e9 zdroje <\/h3>\n<p>Bydl\u00edte-li ve m\u011bst\u011b, eliminujte i sv\u011btlo z ulic, kter\u00e9 se pod\u00edl\u00ed na \u0161patn\u00e9m sp\u00e1nku. <\/p>\n<h3>Dbejte na lehkou stravu<\/h3>\n<p>Pokud \u0161patn\u011b us\u00edn\u00e1te a nepozn\u00e1v\u00e1te se v \u017e\u00e1dn\u00e9m z v\u00fd\u0161e uveden\u00fdch bod\u016f, mo\u017en\u00e1 nem\u016f\u017eete sp\u00e1t kv\u016fli t\u011b\u017ece straviteln\u00e9mu, nebo p\u0159\u00edli\u0161 mastn\u00e9mu j\u00eddlu. Dejte si ve\u010der m\u00edsto masa a smetanov\u00e9 om\u00e1\u010dky lehkou stravu (rybu, t\u011bstovinov\u00fd sal\u00e1t apod.). <strong>Jezte d\u0159\u00edve<\/strong> \u2013 dv\u011b a\u017e t\u0159i hodiny p\u0159ed span\u00edm.<\/p>\n<p>Krom\u011b zm\u011bny j\u00eddeln\u00ed\u010dku v\u00e1m k hlubok\u00e9mu sp\u00e1nku pomohou i <strong>bylinn\u00e9 \u010daje.<\/strong> Dobr\u00fdm pomocn\u00edkem je nap\u0159\u00edklad he\u0159m\u00e1nek, medu\u0148ka, kozl\u00edk, t\u0159ezalka nebo mu\u010denka.<\/p>\n<p><strong>Tip:<\/strong> M\u00e1te-li finan\u010dn\u00ed probl\u00e9my kv\u016fli sou\u010dasn\u00e9 koronavirov\u00e9 epidemii, p\u0159e\u010dt\u011bte si <a href=\"https:\/\/orangeacademy.cz\/clanky\/jak-prezit-ekonomicky-koronavirus\/\" rel=\"noopener noreferrer\" target=\"_blank\">rady, jak sn\u00ed\u017eit v\u00fddaje<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zn\u00e1te ten pocit, kdy nem\u016f\u017eete usnout nebo se b\u011bhem noci n\u011bkolikr\u00e1t vzbud\u00edte? Pokud ano, pod\u00edvejte se na tipy, jak doc\u00edl\u00edte hlubok\u00e9ho sp\u00e1nku. \u0160patn\u00fd sp\u00e1nek: Aneb jak poznat, \u017ee m\u00e1te probl\u00e9m \u0160patn\u00fd sp\u00e1nek m\u016f\u017ee m\u00edt r\u016fzn\u00e9 p\u0159\u00ed\u010diny. N\u011bkter\u00e9 jsou ihned z\u0159ejm\u00e9, nad jin\u00fdmi se \u010dlov\u011bk mus\u00ed v\u00edce zamyslet. N\u00ed\u017ee najdete mo\u017en\u00e1 \u0159e\u0161en\u00ed va\u0161eho probl\u00e9mu. Nejprve se [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":2240,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[1],"tags":[33,49,54,46],"class_list":["post-2239","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nezarazeno","tag-novy-zacatek","tag-osobni-rozvoj","tag-podnikani","tag-prace"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hlubok\u00fd sp\u00e1nek: 5 tip\u016f, jak ho doc\u00edlit<\/title>\n<meta name=\"description\" content=\"Zn\u00e1te ten pocit, kdy nem\u016f\u017eete usnout nebo se b\u011bhem noci n\u011bkolikr\u00e1t vzbud\u00edte? 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