{"id":5717,"date":"2022-11-23T00:00:00","date_gmt":"2022-11-22T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/kedy-vstavat-spanok-a-jeho-vplyv-na-nase-zivoty\/"},"modified":"2022-11-23T00:00:00","modified_gmt":"2022-11-22T23:00:00","slug":"kedy-vstavat-spanok-a-jeho-vplyv-na-nase-zivoty","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/kedy-vstavat-spanok-a-jeho-vplyv-na-nase-zivoty\/","title":{"rendered":"There is no best time to wake up. Sleep has a fundamental impact on our lives and cannot be "overdone""},"content":{"rendered":"

Ak chod\u00edte spa\u0165 po polnoci a vst\u00e1vate skoro r\u00e1no, nedostato\u010dn\u00fd sp\u00e1nok ovplyvn\u00ed cel\u00fd v\u00e1\u0161 de\u0148.<\/strong><\/p>\n

 <\/p>\n

\u010cesk\u00fd spisovate\u013e Karel \u010capek v jednej zo svojich poviedok nap\u00edsal, \u017ee sp\u00e1nok je nie\u010do ako o\u010dista tela a mysle<\/strong>. Potrebujeme ho, aby sme zab\u00fadali na nedokonalosti n\u00e1\u0161ho \u017eivota a v\u0161etky drobn\u00e9 zlyhania, ktor\u00e9 by n\u00e1s inak \u0165a\u017eili. \u017divot bez sp\u00e1nku by bol nielen \u00fanavn\u00fd, ale najm\u00e4 \u0165a\u017ek\u00fd – nepochybne s t\u00fdm s\u00fahlas\u00ed ka\u017ed\u00fd, kto str\u00e1vil aspo\u0148 jednu noc prehadzovan\u00edm sa v posteli bez schopnosti zaspa\u0165.<\/p>\n

Sp\u00e1nok je teda pre n\u00e1\u0161 \u017eivot nesmierne d\u00f4le\u017eit\u00fd a preto by sme sa mali sna\u017ei\u0165, aby bol \u010do najkvalitnej\u0161\u00ed. Ve\u010f presp\u00edme tretinu \u017eivota. D\u00f4le\u017eit\u00e9 je vytvori\u0165 si zo sp\u00e1nku n\u00e1vyk, ktor\u00fd je najlep\u0161\u00ed pre osobn\u00e9 pohodlie. Pre ka\u017ed\u00e9ho \u010dloveka je \u010das, kedy by mal \u00eds\u0165 do postele, odli\u0161n\u00fd.<\/p>\n

V\u00e4\u010d\u0161ina z n\u00e1s je niekde uprostred medzi rann\u00fdm vt\u00e1\u010da\u0165om a no\u010dnou sovou<\/strong>, av\u0161ak n\u00e1jdu sa aj extr\u00e9my. Preto by mal ka\u017ed\u00fd s\u00e1m zisti\u0165, kedy je pre\u0148ho najlep\u0161\u00ed \u010das na sp\u00e1nok a vytvori\u0165 si z toho rutinu.<\/p>\n

Priemern\u00e1 potreba sp\u00e1nku sa vekom men\u00ed, pre dospel\u00e9ho \u010dloveka v produkt\u00edvnom veku je to niekde v rozmedz\u00ed 7,5 a\u017e 9 hod\u00edn<\/strong>.<\/p>\n

Pre mnoh\u00fdch \u013eud\u00ed je v\u0161ak aj napriek \u00fanave \u0165a\u017ek\u00e9 zaspa\u0165 a spa\u0165 kvalitne. V takomto pr\u00edpade treba dba\u0165 najm\u00e4 na pohodlie, osvetlenie, ticho, pre\u010d\u00edta\u0165 si knihu, vysk\u00fa\u0161a\u0165 techniky spr\u00e1vneho d\u00fdchania, medita\u010dn\u00e9 cvi\u010denia, da\u0165 si pred span\u00edm bylinkov\u00fd \u010daj na uk\u013eudnenie, urobi\u0165 si hor\u00faci k\u00fape\u013e a, samozrejme, jes\u0165 ve\u010der iba \u013eahk\u00e9 jedl\u00e1.<\/p>\n

In\u00fdm pr\u00edpadom je, ke\u010f sa v\u00e1m sp\u00ed a\u017e pr\u00edli\u0161 dobre a je pre v\u00e1s obtia\u017ene t\u00fato pr\u00edjemn\u00fa aktivitu ukon\u010di\u0165. Vtedy pom\u00e1ha najm\u00e4 skor\u0161ie l\u00edhanie si do postele, aspo\u0148 z \u010dasti odhrnut\u00e9\u00a0z\u00e1vesy, umiestnenie bud\u00edka \u010falej od postele, studen\u00e1 sprcha, rann\u00e9 cvi\u010denie a \u013eahk\u00e9 stravovanie pred sp\u00e1nkom.<\/p>\n

 <\/p>\n Sp\u00e1nok sa ned\u00e1 nadrobi\u0165 t\u00fdm, \u017ee budete spa\u0165 dlh\u0161ie o de\u0148 sk\u00f4r, ako o\u010dak\u00e1vate jeho nedostatok.\n

Sp\u00e1nok nie je ako pracovn\u00fd \u010das, ned\u00e1 sa nadrobi\u0165<\/h3>\n

U\u017e\u00a0v polovici 20. storo\u010dia prebiehali akt\u00edvne v\u00fdskumy sp\u00e1nku a toho, \u010di je mo\u017en\u00e9 sp\u00e1nok segmentova\u0165. Vedeck\u00fdch pracovn\u00edkov zauj\u00edmalo, ak\u00fd je ide\u00e1lny re\u017eim pre vojakov, ktor\u00ed zvy\u010dajne nemaj\u00fa pr\u00edle\u017eitos\u0165 spa\u0165 pln\u00fdch osem \u010di dev\u00e4\u0165 hod\u00edn bez preru\u0161enia.<\/p>\n

Met\u00f3de rozk\u00faskovania sp\u00e1nku sa hovor\u00ed aj segmentovan\u00fd sp\u00e1nok a dobre ho poznaj\u00fa najm\u00e4 nov\u00ed rodi\u010dia, pracovn\u00edci na zmeny alebo pr\u00edli\u0161 zanepr\u00e1zdnen\u00ed \u013eudia. Ide o sp\u00e1nok rozdelen\u00fd na dve (pr\u00edpadne i viac) \u010dasti, medzi ktor\u00fdmi \u010dlovek bdie. V minulosti to bol norm\u00e1lny zvyk, ke\u010f\u017ee neexistovalo umel\u00e9 osvetlenie a \u013eudia vyu\u017e\u00edvali \u010das bdelosti najm\u00e4 na modlitby a medit\u00e1ciu. Dnes u\u017e pre n\u00e1s nie je segmentovan\u00fd sp\u00e1nok prirodzen\u00fd, preto\u017ee je \u010dasovo n\u00e1ro\u010dn\u00fd, nepraktick\u00fd a de\u0161trukt\u00edvny. Je pri \u0148om tie\u017e ve\u013ek\u00e1 pravdepodobnos\u0165, \u017ee \u010dloveka po prvej f\u00e1ze sp\u00e1nku nato\u013eko zahltia povinnosti, \u017ee sa k druhej f\u00e1ze ani nedostane, \u010do m\u00f4\u017ee sp\u00f4sobi\u0165 viacer\u00e9 zdravotn\u00e9 probl\u00e9my.<\/p>\n

Segmentovan\u00fd sp\u00e1nok bol testovan\u00fd na vojakoch, ktor\u00ed nem\u00f4\u017eu spa\u0165 nepreru\u0161ovan\u00fdch 8 hod\u00edn. V\u00fdsledky s\u00fa oby\u010dajne interpretovan\u00e9 ako nepriazniv\u00e9.<\/p>\n

Vedci sa sna\u017eili o r\u00f4zne d\u013a\u017eky trvania sp\u00e1nkov\u00fdch f\u00e1z a hoci niektor\u00e9 v\u00fdsledky boli p\u00f4sobiv\u00e9, nikdy neboli celkom uspokojiv\u00e9. Vyzer\u00e1 to tak, \u017ee pre dne\u0161n\u00e9ho \u010dloveka je pln\u00fd nepreru\u0161ovan\u00fd sp\u00e1nok st\u00e1le najlep\u0161\u00edm rie\u0161en\u00edm. Zauj\u00edmav\u00e9 je tie\u017e zistenie, \u017ee so sp\u00e1nkom sa ned\u00e1 naklada\u0165 ako s pracovn\u00fdmi hodinami. Nadsp\u00e1vanie a dobiehanie nedospat\u00fdch hod\u00edn skr\u00e1tka nem\u00e1 efekt, ak\u00fd by sme o\u010dak\u00e1vali. Na\u0161e telo nefunguje ako pomyslen\u00e9 hlinen\u00e9 prasiatko, do ktor\u00e9ho si vlo\u017e\u00edme nadbytok sp\u00e1nku a potom z tejto energie \u010derp\u00e1me po\u010das n\u00e1ro\u010dn\u00e9ho d\u0148a.<\/p>\n

 <\/p>\n

Skoro vst\u00e1va\u0165 vyzer\u00e1 by\u0165 najlep\u0161ie<\/h3>\n

V rozhovoroch s riadite\u013emi v\u00fdznamn\u00fdch spolo\u010dnost\u00ed v\u00fdskumn\u00edci dospeli k zauj\u00edmav\u00fdm z\u00e1verom.<\/p>\n

K\u013e\u00fa\u010dom k ich \u00faspechu je okrem in\u00fdch faktorov aj skor\u00e9 vst\u00e1vanie, zv\u00e4\u010d\u0161a okolo piatej a\u017e \u0161iestej r\u00e1no. Ako prv\u00e9 \u010d\u00edtaj\u00fa a odpovedaj\u00fa na e-maily, \u010do robia op\u00e4\u0165 aj pred span\u00edm. V podobnom \u010dase vst\u00e1vaj\u00fa aj cez v\u00edkendy, venuj\u00fa sa vtedy najm\u00e4 cvi\u010deniu a \u0161portom.<\/p>\n

Zistili ste u\u017e, kedy je ten najlep\u0161\u00ed \u010das na sp\u00e1nok pre v\u00e1s? Ak nie, ur\u010dite sa tejto t\u00e9me venujte, preto\u017ee spr\u00e1vne nastavenie sp\u00e1nku m\u00e1 na v\u00e1\u0161 \u017eivot ove\u013ea z\u00e1sadnej\u0161\u00ed vplyv, ako si mo\u017eno mysl\u00edte.<\/p>\n

 <\/p>\n

 <\/p>\n

Zdroje a u\u017eito\u010dn\u00e9 odkazy:<\/em>
\nSp\u00e1nkov\u00e1 kalkula\u010dka, Independent.co.uk, Kedy vst\u00e1vaj\u00fa CEO, Segmentovan\u00fd sp\u00e1nok\u00a0<\/em><\/p>","protected":false},"excerpt":{"rendered":"

Ak chod\u00edte spa\u0165 po polnoci a vst\u00e1vate skoro r\u00e1no, nedostato\u010dn\u00fd sp\u00e1nok ovplyvn\u00ed cel\u00fd v\u00e1\u0161 de\u0148.<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[51],"tags":[],"class_list":["post-5717","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/5717","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/comments?post=5717"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/5717\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=5717"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=5717"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=5717"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}