{"id":7365,"date":"2021-11-30T00:00:00","date_gmt":"2021-11-29T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ulahcite-si-rychle-a-pohodlne-zaspavanie\/"},"modified":"2021-11-30T00:00:00","modified_gmt":"2021-11-29T23:00:00","slug":"ulahcite-si-rychle-a-pohodlne-zaspavanie","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ulahcite-si-rychle-a-pohodlne-zaspavanie\/","title":{"rendered":"U\u013eah\u010dite si r\u00fdchle a pohodln\u00e9 zasp\u00e1vanie"},"content":{"rendered":"

V tomto \u010dl\u00e1nku sa do\u010d\u00edtate o vz\u0165ahu medzi \u00fazkos\u0165ou a sp\u00e1nkom a nieko\u013eko overen\u00fdch tipov ako zasp\u00e1va\u0165 r\u00fdchlej\u0161ie a pokojnej\u0161ie.<\/h3>\n

 <\/p>\n

    \n
  1. Ak\u00fd je vz\u0165ah medzi \u00fazkos\u0165ou a sp\u00e1nkom<\/strong><\/li>\n
  2. Ako upokoji\u0165 \u00fazkos\u0165 a z\u00edska\u0165 lep\u0161\u00ed sp\u00e1nok<\/strong><\/li>\n
  3. Medit\u00e1cia<\/strong><\/li>\n
  4. Sp\u00e1nkov\u00e1 hygiena<\/strong><\/li>\n
  5. Aktivity pred span\u00edm<\/strong><\/li>\n
  6. Nap\u00ed\u0161te si svoje starosti na papier<\/strong><\/li>\n<\/ol>\n

     <\/p>\n

     <\/p>\n

    1. Ak\u00fd je vz\u0165ah medzi \u00fazkos\u0165ou a sp\u00e1nkom<\/strong><\/h3>\n

    V\u00e1\u017ene poruchy sp\u00e1nku, vr\u00e1tane nespavosti, s\u00fa u\u017e dlho uzn\u00e1van\u00e9 ako be\u017en\u00fd pr\u00edznak \u00fazkostn\u00fdch por\u00fach<\/strong>. \u013dudia, ktor\u00ed s\u00fa su\u017eovan\u00ed obavami, \u010dasto prem\u00fd\u0161\u013eaj\u00fa o svojich obav\u00e1ch v posteli a t\u00e1to \u00fazkos\u0165 im v noci m\u00f4\u017ee zabr\u00e1ni\u0165 zaspa\u0165.<\/p>\n

    Stav du\u0161evn\u00e9ho nadmern\u00e9ho vzru\u0161enia, \u010dasto pozna\u010den\u00fd obavami je identifikovan\u00fd ako k\u013e\u00fa\u010dov\u00fd faktor nespavosti. \u013dudia s \u00fazkostn\u00fdmi poruchami maj\u00fa sklon k vy\u0161\u0161ej reaktivite sp\u00e1nku, \u010do znamen\u00e1, \u017ee maj\u00fa ove\u013ea v\u00e4\u010d\u0161iu pravdepodobnos\u0165 probl\u00e9mov so sp\u00e1nkom, ke\u010f \u010delia stresu.<\/p>\n

    \u0164a\u017ekosti so sp\u00e1nkom boli zisten\u00e9 u \u013eud\u00ed s r\u00f4znymi typmi \u00fazkosti vr\u00e1tane generalizovanej \u00fazkostnej poruchy.<\/p>\n

    \u00dazkos\u0165 zo zasp\u00e1vania m\u00f4\u017ee sama osebe veci skomplikova\u0165 a vytv\u00e1ra\u0165 \u00fazkos\u0165 zo sp\u00e1nku, ktor\u00e1 u \u010dloveka posil\u0148uje pocit hr\u00f4zy<\/strong>. Tieto negat\u00edvne my\u0161lienky o tom, \u017ee idete spa\u0165, typ predv\u00eddavej \u00fazkosti, m\u00f4\u017eu sp\u00f4sobi\u0165 probl\u00e9my so zdrav\u00fdm sp\u00e1nkov\u00fdm pl\u00e1nom a rutinou.<\/p>\n Ilustra\u010dn\u00e1 fotografia (nespavos\u0165). Zdroj: nytimes.com\n

    Aj po zaspan\u00ed sa \u013eudia m\u00f4\u017eu uprostred noci zobudi\u0165 s \u00fazkos\u0165ou<\/strong>. N\u00e1vrat do postele m\u00f4\u017ee by\u0165 probl\u00e9m, ak ich myse\u013e op\u00e4\u0165 za\u010dne preteka\u0165 s obavami. To m\u00f4\u017ee vies\u0165 k fragment\u00e1cii sp\u00e1nku, \u010do zni\u017euje kvantitu aj kvalitu ich sp\u00e1nku<\/strong>.
    \nBoli n\u00e1jden\u00e9 s\u00favislosti medzi \u00fazkostn\u00fdmi poruchami a zmenami v sp\u00e1nkov\u00fdch cykloch \u010dloveka. V\u00fdskum nazna\u010duje, \u017ee \u00fazkos\u0165 pred sp\u00e1nkom m\u00f4\u017ee ovplyvni\u0165 sp\u00e1nok s r\u00fdchlym pohybom o\u010d\u00ed (REM), ktor\u00fd zah\u0155\u0148a naj\u017eiv\u0161ie sny. \u00dazkos\u0165 m\u00f4\u017ee vyvola\u0165 znepokojuj\u00facej\u0161ie sny a vytvori\u0165 vy\u0161\u0161iu pravdepodobnos\u0165 por\u00fach sp\u00e1nku<\/strong>. No\u010dn\u00e9 mory m\u00f4\u017eu posilni\u0165 negat\u00edvne asoci\u00e1cie a strach okolo sp\u00e1nku.<\/p>\n

    R\u00f4zne d\u00f4kazy z\u00e1rove\u0148 nazna\u010duj\u00fa, \u017ee probl\u00e9my so sp\u00e1nkom nie s\u00fa len pr\u00edznakom \u00fazkosti. Namiesto toho m\u00f4\u017ee nedostatok sp\u00e1nku vyvola\u0165 alebo zhor\u0161i\u0165 \u00fazkostn\u00e9 poruchy<\/strong>. Vedci zistili, \u017ee \u013eudia, ktor\u00ed s\u00fa n\u00e1chyln\u00ed na \u00fazkos\u0165, s\u00fa obzvl\u00e1\u0161\u0165 citliv\u00ed na \u00fa\u010dinky nedostato\u010dn\u00e9ho sp\u00e1nku<\/strong>, ktor\u00fd m\u00f4\u017ee vyvola\u0165 pr\u00edznaky \u00fazkosti.<\/p>\n Ilustra\u010dn\u00e1 fotografia (\u00fazkos\u0165 a nespavos\u0165). Zdroj: calmclinic.com\n

    Je zn\u00e1me, \u017ee nedostatok sp\u00e1nku ovplyv\u0148uje n\u00e1ladu a emocion\u00e1lne zdravie, \u010do m\u00f4\u017ee zhor\u0161i\u0165 probl\u00e9my spojen\u00e9 s \u00fazkostn\u00fdmi poruchami. Obojsmern\u00fd vz\u0165ah znamen\u00e1, \u017ee \u00fazkos\u0165 a nedostatok sp\u00e1nku sa m\u00f4\u017eu posil\u0148ova\u0165<\/strong>. Znepokojenie sp\u00f4sobuje zl\u00fd sp\u00e1nok, \u010do prispieva k v\u00e4\u010d\u0161ej \u00fazkosti a \u010fal\u0161\u00edm \u0165a\u017ekostiam so sp\u00e1nkom.<\/p>\n

    Depresia, o ktorej je tie\u017e zn\u00e1me, \u017ee negat\u00edvne ovplyv\u0148uje sp\u00e1nok, m\u00f4\u017ee situ\u00e1ciu e\u0161te viac skomplikova\u0165<\/strong> a vytv\u00e1ra\u0165 \u010fal\u0161ie prek\u00e1\u017eky pre kvalitn\u00fd sp\u00e1nok u \u013eud\u00ed, ktor\u00ed maj\u00fa depresiu aj \u00fazkos\u0165.<\/p>\n

    Zistilo sa, \u017ee \u013eudia s ob\u0161truk\u010dn\u00fdm sp\u00e1nkov\u00fdm apnoe<\/strong>, poruchou sp\u00e1nku, ktor\u00e1 sp\u00f4sobuje opakovan\u00e9 v\u00fdpadky d\u00fdchania a preru\u0161ovan\u00fd sp\u00e1nok, maj\u00fa vy\u0161\u0161iu mieru probl\u00e9mov du\u0161evn\u00e9ho zdravia, vr\u00e1tane depresie, \u00fazkosti a panickej poruchy<\/strong>.<\/p>\n

     <\/p>\n Pr\u00ed\u010diny insomnie. Zdroj: news-medical.net\n

    Ako upokoji\u0165 \u00fazkos\u0165 a z\u00edska\u0165 lep\u0161\u00ed sp\u00e1nok<\/h3>\n

    Hoci d\u00f4sledky \u00fazkostn\u00fdch por\u00fach m\u00f4\u017eu by\u0165 zna\u010dn\u00e9, s\u00fa jednou<\/strong> z najlep\u0161ie lie\u010dite\u013en\u00fdch por\u00fach du\u0161evn\u00e9ho zdravia<\/strong>. To neznamen\u00e1, \u017ee zn\u00ed\u017eenie \u00fazkosti je v\u017edy jednoduch\u00e9, ale existuj\u00fa lie\u010dby, ktor\u00e9 m\u00f4\u017eu pom\u00f4c\u0165<\/strong>.<\/p>\n

    Ka\u017ed\u00e1 osoba, ktor\u00e1 m\u00e1 pretrv\u00e1vaj\u00facu alebo v\u00fdrazn\u00fa \u00fazkos\u0165 a\/alebo probl\u00e9my so sp\u00e1nkom, by sa mala porozpr\u00e1va\u0165 s lek\u00e1rom<\/strong>, ktor\u00fd dok\u00e1\u017ee najlep\u0161ie pos\u00fadi\u0165 jej situ\u00e1ciu a prediskutova\u0165 v\u00fdhody a nev\u00fdhody potenci\u00e1lnych mo\u017enost\u00ed lie\u010dby.<\/p>\n

    Kognit\u00edvno-behavior\u00e1lna terapia<\/strong> je be\u017enou lie\u010dbou \u00fazkostn\u00fdch por\u00fach. Je to typ terapie, ktor\u00e1 funguje na preorientovanie negat\u00edvneho myslenia a m\u00e1 \u00faspech pri zni\u017eovan\u00ed \u00fazkosti<\/strong>. \u0160t\u00fadie zistili, \u017ee m\u00f4\u017ee zn\u00ed\u017ei\u0165 \u00fazkos\u0165 aj u \u013eud\u00ed, ktor\u00ed trpia nespavos\u0165ou. Rie\u0161enie \u00fazkosti m\u00f4\u017ee pripravi\u0165 cestu pre lep\u0161\u00ed sp\u00e1nok, ale z\u00e1va\u017en\u00e9 pr\u00edpady nespavosti m\u00f4\u017eu pretrv\u00e1va\u0165 aj po terapii.<\/p>\n

    Na lie\u010dbu \u00fazkostn\u00fdch por\u00fach je schv\u00e1len\u00fdch nieko\u013eko r\u00f4znych typov liekov vr\u00e1tane liekov proti \u00fazkosti, antidepres\u00edv a beta-blok\u00e1torov. Tieto lieky s\u00fa ur\u010den\u00e9 sk\u00f4r na zmiernenie sympt\u00f3mov ne\u017e na lie\u010dbu z\u00e1kladnej \u00fazkosti<\/strong>.<\/p>\n

    Kv\u00f4li mnohostrann\u00e9mu vz\u0165ahu medzi \u00fazkos\u0165ou a sp\u00e1nkom m\u00f4\u017ee lep\u0161\u00ed odpo\u010dinok pom\u00f4c\u0165 v boji proti pocitom \u00fazkosti. Budovanie zdrav\u00fdch sp\u00e1nkov\u00fdch n\u00e1vykov<\/strong> m\u00f4\u017ee urobi\u0165 z chodenia do postele pr\u00edjemnej\u0161\u00ed z\u00e1\u017eitok a u\u013eah\u010di\u0165 konzistentn\u00fa rutinu na zlep\u0161enie sp\u00e1nku.<\/p>\n

    Va\u0161e sp\u00e1nkov\u00e9 n\u00e1vyky aj prostredie s\u00fa s\u00fa\u010das\u0165ou sp\u00e1nkovej hygieny<\/strong>.<\/p>\n

    Kroky na zlep\u0161enie sp\u00e1nkovej hygieny zah\u0155\u0148aj\u00fa pohodln\u00fa poste\u013e, elimin\u00e1ciu zdrojov naru\u0161enia sp\u00e1nku, ako je svetlo a hluk, a vyh\u00fdbanie sa kofe\u00ednu a alkoholu popoludn\u00ed a ve\u010der<\/strong>.<\/p>\n Ilustra\u010dn\u00e1 fotografia (medit\u00e1cia). Zdroj: verywellmind.com\n

    Medit\u00e1cia<\/h3>\n

    Vysk\u00fa\u0161anie relaxa\u010dn\u00fdch techn\u00edk<\/strong> m\u00f4\u017ee pom\u00f4c\u0165 identifikova\u0165 sp\u00f4soby, ako sa zbavi\u0165 \u00fazkosti a u\u013eah\u010di\u0165 r\u00fdchle a pokojn\u00e9 zasp\u00e1vanie<\/strong>. Relaxa\u010dn\u00e9 cvi\u010denia\u00a0m\u00f4\u017eu preru\u0161i\u0165 cyklus ob\u00e1v a prem\u00fd\u0161\u013eania.<\/p>\n

    M\u00f4\u017eete si tie\u017e sk\u00fasi\u0165 napl\u00e1nova\u0165 \u010das, na prem\u00fd\u0161\u013eanie nad nepr\u00edjemn\u00fdmi sf\u00e9rami v\u00e1\u0161ho \u017eivota, preto\u017ee to m\u00f4\u017ee eliminova\u0165 nepokojn\u00fd \u010das<\/strong>, ke\u010f si \u013eahnete do postele.<\/p>\n

    Hlbok\u00e9 d\u00fdchanie, ktor\u00e9 sme si spom\u00ednali v predo\u0161lom \u010dl\u00e1nku je ve\u013emi dobr\u00fdm krokom aj v tomto pr\u00edpade, ke\u010f sa sna\u017e\u00edte zaspa\u0165 alebo sa v noci prebud\u00edte.<\/p>\n

    Ak m\u00e1te probl\u00e9my s medit\u00e1ciou, vysk\u00fa\u0161ajte relaxa\u010dn\u00e9 jogov\u00e9 poz\u00edcie<\/strong>, ktor\u00e9 pom\u00f4\u017eu v\u00e1\u0161mu telu pripravi\u0165 sa na sp\u00e1nok.<\/p>\n

     <\/p>\n

    Sp\u00e1nkov\u00e1 hygiena – pravideln\u00fd „ritu\u00e1l“ pred span\u00edm<\/strong><\/h3>\n

    Ak m\u00e1te rutinu a pravidelne absolvujete svoje zvyky pred span\u00edm, je menej pravdepodobn\u00e9, \u017ee va\u0161a myse\u013e prepadne do \u0161pir\u00e1ly \u00fazkostn\u00fdch my\u0161lienok<\/strong>.<\/p>\n

    Sp\u00e1nkov\u00e1 hygiena sa vz\u0165ahuje na r\u00f4zne n\u00e1vyky, ktor\u00e9 s\u00fa nevyhnutn\u00e9 pre dobr\u00fd sp\u00e1nok, napr\u00edklad:<\/p>\n

      \n
    • Obmedzenie \u010dasu str\u00e1ven\u00e9ho pred obrazovkou<\/strong> pred span\u00edm<\/li>\n
    • \u017diadna ve\u013ek\u00e1 fyzick\u00e1 aktivita ani \u0165a\u017ek\u00e9 jedl\u00e1 tesne pred span\u00edm<\/li>\n
    • \u017diadny kofe\u00edn alebo alkohol<\/strong> pred span\u00edm alebo po ur\u010ditom \u010dase popoludn\u00ed<\/li>\n
    • Obmedzente 20 min\u00fatov\u00e9 zdriemnutia<\/strong><\/li>\n
    • Udr\u017eujte svoju sp\u00e1l\u0148u tmav\u00fa a chladn\u00fa<\/strong><\/li>\n
    • Dodr\u017eiavanie d\u00f4sledn\u00e9ho re\u017eimu pred span\u00edm<\/li>\n<\/ul>\n

       <\/p>\n

      Aktivity pred span\u00edm<\/h3>\n

      Najlep\u0161ia no\u010dn\u00e1 rutina umo\u017e\u0148uje va\u0161ej mysli a telu spomali\u0165 \u010das predt\u00fdm, ako vypnete svetl\u00e1. Vyhra\u010fte si aspo\u0148 30 min\u00fat na k\u00fapanie, \u010d\u00edtanie knihy, po\u010d\u00favanie podcastu alebo prehr\u00e1vanie tichej hudby<\/strong>These \u201eprechodov\u00e9 ritu\u00e1ly\u201c m\u00f4\u017eu pripravi\u0165 v\u00e1\u0161 mozog<\/strong> na to, aby sp\u00e1jal ur\u010dit\u00e9 \u010dinnosti s pr\u00edpravou na sp\u00e1nok.<\/p>\n

       <\/p>\n

      Nap\u00ed\u0161te si svoje starosti na papier<\/h3>\n

      Namiesto toho, aby ste nechali my\u0161lienky a \u00falohy v\u00edri\u0165 vo va\u0161om mozgu, zap\u00ed\u0161te si ich, aby mal v\u00e1\u0161 mozog hern\u00fd pl\u00e1n na nasleduj\u00faci de\u0148. Zapisovanie do denn\u00edka v\u00e1m tie\u017e m\u00f4\u017ee pom\u00f4c\u0165 r\u00fdchlej\u0161ie zaspa\u0165. Z\u00fatulnite si prostredie okolo seba a pri p\u00e1r pohodln\u00fdch vank\u00fa\u0161och nechajte svoje my\u0161lienky, aby sa prejavili a vy ich tak mohli dosta\u0165 na papier.<\/p>","protected":false},"excerpt":{"rendered":"

      V tomto \u010dl\u00e1nku sa do\u010d\u00edtate o vz\u0165ahu medzi \u00fazkos\u0165ou a sp\u00e1nkom a nieko\u013eko overen\u00fdch tipov ako zasp\u00e1va\u0165 r\u00fdchlej\u0161ie a pokojnej\u0161ie.   Ak\u00fd je vz\u0165ah medzi<\/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-7365","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7365","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=7365"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7365\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7365"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7365"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7365"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}