{"id":7094,"date":"2021-08-02T00:00:00","date_gmt":"2021-08-01T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/podcenujes-kvalitny-spanok-jeho-nedostatok-nici-zdravie\/"},"modified":"2021-08-02T00:00:00","modified_gmt":"2021-08-01T23:00:00","slug":"podcenujes-kvalitny-spanok-jeho-nedostatok-nici-zdravie","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/podcenujes-kvalitny-spanok-jeho-nedostatok-nici-zdravie\/","title":{"rendered":"Podce\u0148uje\u0161 kvalitn\u00fd sp\u00e1nok? Jeho nedostatok ni\u010d\u00ed zdravie"},"content":{"rendered":"

\u201eHoci sa v\u0161eobecne odpor\u00fa\u010da spa\u0165 sedem a\u017e dev\u00e4\u0165 hod\u00edn<\/strong>, potreba sp\u00e1nku sa s\u00a0vekom men\u00ed,\u201c pre CNN uviedol doktor Raj Dasgupta, odborn\u00fd asistent klinickej medic\u00edny na Keckovej lek\u00e1rskej fakulte Univerzity v Ju\u017enej Kalifornii.<\/p>\n

Luxus alebo nevyhnutnos\u0165?<\/strong><\/h3>\n

Napriek lek\u00e1rskym odporu\u010deniam je sedem hodinov\u00fd sp\u00e1nok pre mnoh\u00fdch luxusom. Pod\u013ea \u00fadajov americk\u00e9ho Centra pre kontrolu a prevenciu chor\u00f4b (CDC) ka\u017ed\u00fd tret\u00ed dospel\u00fd \u010dlovek nesp\u00ed dostato\u010dne dlho. <\/strong>Sedem a\u017e dev\u00e4\u0165 hod\u00edn sp\u00e1nku pritom zni\u017euje stres, zvy\u0161uje pracovn\u00fa odolnos\u0165<\/strong>, zabezpe\u010duje zdrav\u00fa funkciu mozgu a\u00a0psychick\u00fa pohodu.<\/p>\n

\u201eM\u00e1me tendenciu podce\u0148ova\u0165 potrebu sp\u00e1nku, najm\u00e4 u t\u00edned\u017eerov a stredo\u0161kol\u00e1kov, \u201c kon\u0161tatuje Dasgupta. Mlad\u00ed \u010dasto chodievaj\u00fa spa\u0165 neskoro<\/strong>, \u0161tudenti cel\u00fa noc presedia pri knih\u00e1ch alebo pretancuj\u00fa na p\u00e1rty a\u00a0dospel\u00ed po ve\u010deroch dobiehaj\u00fa zame\u0161kan\u00fa pr\u00e1cu. Napriek tomu v\u0161etci vst\u00e1vaj\u00fa skoro, \u010di u\u017e do \u0161koly alebo do pr\u00e1ce. Sp\u00e1nkov\u00fd deficit<\/strong> po\u010das t\u00fd\u017ed\u0148a b\u00fdva kompenzovan\u00fd tzv. n\u00e1razov\u00fdm span\u00edm po\u010das v\u00edkendu.<\/strong><\/p>\n

\u201eExistuj\u00fa chronick\u00e9 a\u00a0ak\u00fatne n\u00e1sledky sp\u00e1nkov\u00e9ho deficitu,\u201c vysvet\u013euje Dasgupta. \u013dudia, ktor\u00ed zle spia, maj\u00fa predispoz\u00edcie k vzniku \u00fazkosti, depresie a bipol\u00e1rnej poruchy<\/strong>. K\u00a0naj\u010dastej\u0161\u00edm chronick\u00fdm n\u00e1sledkom CDC zara\u010fuje diabetes, obezitu, depresiu a\u00a0kardiovaskul\u00e1rne ochorenia. Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k nehod\u00e1m na cest\u00e1ch<\/strong> a chyb\u00e1m v pr\u00e1ci, ktor\u00e9 ka\u017edoro\u010dne sp\u00f4sobuj\u00fa \u0165a\u017ek\u00e9 zranenia.<\/p>\n

\u00danava po siedmich hodin\u00e1ch sp\u00e1nku? <\/strong><\/h3>\n

Nielen d\u013a\u017eka, ale aj kvalita sp\u00e1nku ovplyv\u0148uje celkov\u00fa pohodu organizmu a\u00a0p\u00f4sob\u00ed na zdravotn\u00fd stav. Opakovan\u00e9 preb\u00fadzanie<\/strong>, \u00fanava po zobuden\u00ed a\u00a0chr\u00e1panie<\/strong> patr\u00ed k\u00a0z\u00e1kladn\u00fdm \u010drt\u00e1m nekvalitn\u00e9ho sp\u00e1nku. Rie\u0161en\u00edm m\u00f4\u017ee by\u0165 \u00faprava sp\u00e1nkov\u00fdch n\u00e1vykov alebo diagnostikovanie a\u00a0n\u00e1sledn\u00e9 lie\u010denie mo\u017enej sp\u00e1nkovej poruchy.<\/p>\n

Kvalitu sp\u00e1nku ovplyv\u0148uje aj striedanie REM a\u00a0non-REM f\u00e1zy. Hlb\u0161\u00ed sp\u00e1nok v\u00a0REM f\u00e1ze udr\u017eiava po\u010das cel\u00e9ho d\u0148a produktivitu, kognit\u00edvne schopnosti a\u00a0pam\u00e4\u0165<\/strong>. V tejto f\u00e1ze sa ukladaj\u00fa a upev\u0148uj\u00fa spomienky, \u010do n\u00e1m aj umo\u017e\u0148uje \u017eivo sn\u00edva\u0165. \u010castokr\u00e1t je pr\u00ed\u010dinou nekvalitn\u00e9ho sp\u00e1nku pr\u00e1ve nedosiahnutie REM f\u00e1zy.<\/p>\n

Potreba sp\u00e1nku sa men\u00ed pod\u013ea veku<\/strong><\/h3>\n

Zatia\u013e \u010do bato\u013eat\u00e1 a\u00a0doj\u010dat\u00e1 prespia v\u00e4\u010d\u0161inu d\u0148a, s\u00a0rast\u00facim vekom det\u00ed potreba sp\u00e1nku kles\u00e1<\/strong>. \u201eDeti vo veku od 3 do 5 rokov by mali spa\u0165 10 a\u017e 13 hod\u00edn, star\u0161\u00edm de\u0165om od 6 do 12 rokov sta\u010d\u00ed pribli\u017ene dev\u00e4\u0165 a\u017e 12 hod\u00edn sp\u00e1nku,\u201c tvrd\u00ed doktor Bhanu Kolla, docent psychiatrie a\u00a0psychol\u00f3gie.<\/p>\n

Pod\u013ea Kollu by mali t\u00edned\u017eeri spa\u0165 osem a\u017e desa\u0165 hod\u00edn. \u201eKe\u010f deti dospievaj\u00fa, prirodzene chodia nesk\u00f4r spa\u0165 a uprednost\u0148uj\u00fa neskor\u0161ie vst\u00e1vanie. To je d\u00f4vod, pre\u010do je posunutie \u010dasu za\u010diatku \u0161koly<\/strong> d\u00f4le\u017eit\u00fdm predmetom diskusie posledn\u00fdch rokov,\u201c \u00a0vysvet\u013euje Christine Chick, postdoktorantka psychiatrie a behavior\u00e1lnych vied Stanfordskej Univerzity.<\/p>\n

Nie ka\u017ed\u00e9mu sta\u010d\u00ed 7 hod\u00edn sp\u00e1nku. Kolla vysvet\u013euje, \u017ee existuj\u00fa \u013eudia, ktor\u00ed prirodzene potrebuj\u00fa spa\u0165 viac ne\u017e 10 hod\u00edn, ale aj tak\u00ed, ktor\u00fdm sta\u010dia menej ne\u017e \u0161tyri hodiny a norm\u00e1lne funguj\u00fa. Oba pr\u00edpady s\u00fa v\u0161ak ojedinel\u00e9.<\/p>\n

Ako zlep\u0161i\u0165 sp\u00e1nok? Vysk\u00fa\u0161aj t\u00fdchto 5 tipov<\/strong><\/h3>\n
    \n
  1. \n

    Ur\u010di si ve\u010dierku<\/strong><\/h3>\n<\/li>\n<\/ol>\n

    S\u00a0nekvalitn\u00fdm sp\u00e1nkom \u010dasto s\u00favis\u00ed zl\u00fd sp\u00e1nkov\u00fd re\u017eim. Sp\u00ed\u0161 4 hodiny po\u010das t\u00fd\u017ed\u0148a, pretancuje\u0161 cel\u00fa piatkov\u00fa noc a\u00a0zvy\u0161ok v\u00edkendu presp\u00ed\u0161? Zme\u0148 to, cho\u010f spa\u0165 aj vst\u00e1vaj v\u017edy v\u00a0rovnakom \u010dase<\/strong>. Aby si zistil, ak\u00fdm re\u017eim ti najlep\u0161ie vyhovuje, za\u010dni si vies\u0165 denn\u00edk. Zaznamen\u00e1vaj si, kedy si i\u0161iel spa\u0165, ako dlho si spal alebo ko\u013ekokr\u00e1t si sa v noci zobudil.<\/p>\n

      \n
    1. \n

      Vypni mobil<\/strong><\/h3>\n<\/li>\n<\/ol>\n

      Najlep\u0161ie sa sp\u00ed v\u00a0tmavej, pr\u00edjemne chladnej, pohodlnej a\u00a0tichej miestnosti. Pred span\u00edm vyvetraj a\u00a0\u010do najsk\u00f4r vypni mobil alebo po\u010d\u00edta\u010d.<\/p>\n

      \u201eNajm\u00e4 ak sa sna\u017e\u00edte zaspa\u0165 sk\u00f4r, je d\u00f4le\u017eit\u00e9, aby ste sa po\u010das d\u0148a vystavili jasn\u00e9mu prirodzen\u00e9mu svetlu. Elektronick\u00e9 zariadenia napodob\u0148uj\u00fa mnoh\u00e9 z vlnov\u00fdch d\u013a\u017eok slne\u010dn\u00e9ho svetla, ktor\u00e9 nab\u00e1da \u013eudsk\u00fd organizmus, aby zostal hore,\u201c pre CNN vysvet\u013euje Christine Chick.<\/p>\n Zdroj: pexels.com\n

        \n
      1. \n

        Upokoj sa<\/strong><\/h3>\n<\/li>\n<\/ol>\n

        Ak si do postele \u013eahne\u0161 rozru\u0161en\u00fd, s\u00a0hlavou plnou starost\u00ed, pravdepodobne nebude\u0161 m\u00f4c\u0165 zaspa\u0165. Vysk\u00fa\u0161aj medit\u00e1ciu, j\u00f3gu<\/strong> alebo in\u00e9 upokojuj\u00face relaxa\u010dn\u00e9 cvi\u010denie. Pod\u013ea ned\u00e1vnej \u0161t\u00fadie relaxa\u010dn\u00fd tr\u00e9ning pred span\u00edm pomohol de\u0165om spa\u0165 o viac ako hodinu dlh\u0161ie ne\u017e zvy\u010dajne.<\/p>\n

          \n
        1. \n

          Vyhni sa kofe\u00ednu a\u00a0alkoholu<\/strong><\/h3>\n<\/li>\n<\/ol>\n

          Zdrav\u00e1 a\u00a0vyv\u00e1\u017een\u00e1 strava po\u010das cel\u00e9ho d\u0148a pozit\u00edvne vpl\u00fdva aj na kvalitu sp\u00e1nku. Ide\u00e1lne je nejes\u0165 dve a\u017e \u0161tyri hodiny pred span\u00edm a\u00a0na ve\u010deru sa vyh\u00fdba\u0165 \u0165a\u017ek\u00fdm jedl\u00e1m, alkoholu a\u00a0k\u00e1ve. Hoci sa m\u00f4\u017ee zda\u0165, \u017ee pomocou alkoholu \u010dlovek r\u00fdchlej\u0161ie zasp\u00ed, kvalita sp\u00e1nku je hor\u0161ia. Alkoholick\u00e9 n\u00e1poje toti\u017e nar\u00fa\u0161aj\u00fa sp\u00e1nkov\u00fd cyklus, v r\u00e1mci ktor\u00e9ho sa strieda f\u00e1za hlbok\u00e9ho a plyt\u0161ieho sp\u00e1nku.<\/p>\n

            \n
          1. \n

            H\u00fdb sa cez de\u0148, \u013eah\u0161ie zaspi ve\u010der<\/strong><\/h3>\n<\/li>\n<\/ol>\n

            Fyzick\u00e1 aktivita po\u010das d\u0148a pom\u00e1ha zo zasp\u00e1van\u00edm ve\u010der. Pravideln\u00e9 cvi\u010denie z\u00e1rove\u0148 zni\u017euje hladinu stresu.<\/p>","protected":false},"excerpt":{"rendered":"

            \u201eHoci sa v\u0161eobecne odpor\u00fa\u010da spa\u0165 sedem a\u017e dev\u00e4\u0165 hod\u00edn, potreba sp\u00e1nku sa s\u00a0vekom men\u00ed,\u201c pre CNN uviedol doktor Raj Dasgupta, odborn\u00fd asistent klinickej medic\u00edny na<\/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-7094","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7094","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=7094"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7094\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}