{"id":7955,"date":"2022-11-03T00:00:00","date_gmt":"2022-11-02T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/problemy-so-spankom-mozete-raz-dva-vyriesit\/"},"modified":"2022-11-03T00:00:00","modified_gmt":"2022-11-02T23:00:00","slug":"problemy-so-spankom-mozete-raz-dva-vyriesit","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/problemy-so-spankom-mozete-raz-dva-vyriesit\/","title":{"rendered":"Probl\u00e9my so sp\u00e1nkom m\u00f4\u017eete vyrie\u0161i\u0165 raz-dva. Sta\u010d\u00ed si vybra\u0165 vhodn\u00fd druh cvi\u010denia"},"content":{"rendered":"<p>Mnoho \u013eud\u00ed tr\u00e1pia probl\u00e9my spojen\u00e9 s nekvalitn\u00fdm sp\u00e1nkom. Nielen\u017ee ovplyv\u0148uj\u00fa ich v\u00fdkon, <strong>okrem toho maj\u00fa dlhodob\u00e9 negat\u00edvne \u00fa\u010dinky na zdravie<\/strong>, \u010di u\u017e psychick\u00e9ho alebo fyzick\u00e9ho charakteru. Nedostatok sp\u00e1nku zvy\u0161uje sklon k obezite, srdcov\u00fdm chorob\u00e1m \u010di cukrovke 2. typu, informuje port\u00e1l Harvard Health.<\/p>\n<p>Port\u00e1l Webnoviny uv\u00e1dza, \u017ee <strong>po\u010det Slov\u00e1kov u\u017e\u00edvaj\u00facich lieky proti nespavosti sa po\u010das pand\u00e9mie zdvojn\u00e1sobil<\/strong>. \u00dadaje vypl\u00fdvaj\u00fa zo \u0161tatist\u00edk V\u0161eobecnej zdravotnej pois\u0165ovne. K\u00fdm v roku 2020 lek\u00e1ri predp\u00edsali dan\u00e9 lieky 40-tis\u00edc poistencom, v roku 2021 ich bolo 85-tis\u00edc. V\u00fdnimkou neboli ani deti mlad\u0161ie ako 18 rokov.<\/p>\n<p>Harvard Health p\u00ed\u0161e, \u017ee <strong>dan\u00e9 lieky m\u00f4\u017eu ma\u0165 r\u00f4zne ved\u013eaj\u0161ie \u00fa\u010dinky<\/strong>. Patria k n\u00edm predov\u0161etk\u00fdm zmeny chuti do jedla, z\u00e1vraty, ospalos\u0165, zvl\u00e1\u0161tne sny \u010di boles\u0165 hlavy.<\/p>\n<p><strong><em>\u201ePr\u00ed\u010dinou m\u00f4\u017ee by\u0165 nielen psychick\u00e9 nap\u00e4tie sp\u00f4soben\u00e9 pand\u00e9miou, ale aj samotn\u00e9 ochorenie Covid-19, ktor\u00e9ho dlhodob\u00fdm n\u00e1sledkom je pr\u00e1ve nespavos\u0165, a to bez oh\u013eadu na vek,\u201c<\/em><\/strong> cituj\u00fa Webnoviny Evu Peterov\u00fa z odboru komunik\u00e1cie V\u0161eobecnej zdravotnej pois\u0165ovne.<\/p>\n<h3>Jednoduch\u00e1 met\u00f3da k lep\u0161iemu sp\u00e1nku<\/h3>\n<p>Existuje mnoho r\u00e1d oh\u013eadom lep\u0161ieho sp\u00e1nku. Patr\u00ed k n\u00edm predov\u0161etk\u00fdm ve\u010dern\u00fd hor\u00faci k\u00fape\u013e \u010di nepou\u017e\u00edvanie telef\u00f3nu p\u00e1r hod\u00edn pred span\u00edm. Av\u0161ak najefekt\u00edvnej\u0161ou met\u00f3dou je pravideln\u00e9 cvi\u010denie, informuje port\u00e1l ScienceAlert. Dok\u00e1zala to aj metaanal\u00fdza z roku 2015,<strong> ktor\u00e1 sk\u00famala v\u0161etky s\u00fa\u010dasn\u00e9 v\u00fdskumy t\u00fdkaj\u00face sa kvality sp\u00e1nku<\/strong>.<\/p>\n<p>Nemus\u00ed \u00eds\u0165 o n\u00e1ro\u010dn\u00e9 nieko\u013ekohodinov\u00e9 cvi\u010denie po\u010das cel\u00e9ho t\u00fd\u017ed\u0148a. K zlep\u0161eniu kvality a d\u013a\u017eky sp\u00e1nku <strong>m\u00f4\u017ee prispie\u0165 aj jeden cvik<\/strong>. Mo\u017eno prem\u00fd\u0161\u013eate, ako je to mo\u017en\u00e9, av\u0161ak d\u00f4vod je \u00faplne jednoduch\u00fd. Harvard Health uv\u00e1dza, \u017ee cvi\u010den\u00edm sa zvy\u0161uje \u00fa\u010dinok prirodzen\u00fdch sp\u00e1nkov\u00fdch horm\u00f3nov ako je napr\u00edklad melaton\u00edn. V na\u0161om \u010dl\u00e1nku sme p\u00edsali, \u017ee pr\u00e1ve tento horm\u00f3n n\u00e1s dok\u00e1\u017ee uvies\u0165 do pokojnej bdelosti, ktor\u00e1 pom\u00e1ha podporova\u0165 sp\u00e1nok.<\/p>\n<p>Harvard Health \u010falej p\u00ed\u0161e, \u017ee \u0161t\u00fadia v \u010dasopise Sleep uviedla, \u017ee \u017eeny po menopauze, ktor\u00e9 cvi\u010dili pribli\u017ene tri a pol hodiny t\u00fd\u017edenne, <strong>zasp\u00e1vali lep\u0161ie ne\u017e ostatn\u00e9 \u017eeny<\/strong>.<\/p>\n Lieky na spanie m\u00f4\u017eu ma\u0165 r\u00f4zne ved\u013eaj\u0161ie \u00fa\u010dinky. Zdroj: pexels.com\n<p>\u010eal\u0161\u00edm pozit\u00edvom je, \u017ee<strong> pravideln\u00e9 cvi\u010denie m\u00f4\u017ee zn\u00ed\u017ei\u0165 aj pr\u00edznaky \u00fazkosti a depresie<\/strong>, informuje ScienceAlert. Pr\u00e1ve pozit\u00edvny stav cvi\u010denia na du\u0161evn\u00e9 zdravie m\u00f4\u017ee \u013eu\u010fom pom\u00f4c\u0165 r\u00fdchlej\u0161ie zaspa\u0165.<\/p>\n<h3>\u010co k tomu prispieva?<\/h3>\n<p>Cyklus sp\u00e1nku a tela m\u00e1 <strong>pribli\u017ene 24-hodinov\u00e9 obdobie<\/strong>, v r\u00e1mci ktor\u00e9ho sa uvo\u013e\u0148uje spom\u00ednan\u00fd horm\u00f3n melaton\u00edn. Pr\u00e1ve toto obdobie je riaden\u00e9 takzvan\u00fdmi vn\u00fatorn\u00fdmi hodinami tela.<\/p>\n<p>Cvi\u010denie po\u010das d\u0148a m\u00f4\u017ee ovplyvni\u0165 skor\u0161ie uvo\u013enenie dan\u00e9ho horm\u00f3nu, <strong>\u010do dok\u00e1\u017ee zapr\u00ed\u010dini\u0165 r\u00fdchlej\u0161\u00ed stav \u00fanavy<\/strong>. Aj toto m\u00f4\u017ee by\u0165 d\u00f4vod, pre\u010do \u013eudia, ktor\u00ed cvi\u010dia, maj\u00fa menej probl\u00e9mov so sp\u00e1nkom.<\/p>\n<p>Okrem toho cvi\u010denie zvy\u0161uje telesn\u00fa teplotu. A\u017e po skon\u010den\u00ed tr\u00e9ningu sa za\u010dne vraca\u0165 op\u00e4\u0165 do norm\u00e1lnych hodn\u00f4t. Pokles telesnej teploty stoj\u00ed tie\u017e za r\u00fdchlej\u0161\u00edm a efekt\u00edvnej\u0161\u00edm sp\u00e1nkom. Pr\u00e1ve toto je<strong> jeden z d\u00f4vodov<\/strong>, pre\u010do ve\u010dern\u00e9 cvi\u010denie m\u00f4\u017ee naozaj pom\u00f4c\u0165.<\/p>\n<h3>Odpor\u00fa\u010dan\u00e9 cvi\u010denia<\/h3>\n<p>V\u00fdskum, ktor\u00fd spom\u00edna ScienceAlert, poukazuje na to,<strong> ktor\u00e9 druhy cvi\u010denia dok\u00e1\u017eu zmeni\u0165 n\u00e1\u0161 sp\u00e1nok k lep\u0161iemu<\/strong>. Patr\u00ed k n\u00edm napr\u00edklad pravideln\u00e9 aer\u00f3bne cvi\u010denie, nako\u013eko je dok\u00e1zan\u00e9, \u017ee pom\u00e1ha \u013eu\u010fom lep\u0161ie zaspa\u0165. Okrem toho sa jedinci nasleduj\u00face r\u00e1no c\u00edtia viac odd\u00fdchnut\u00ed, vzh\u013eadom na to, \u017ee v noci sa menej preb\u00fadzaj\u00fa.<\/p>\n<p>Existuje mnoho druhov cvi\u010den\u00ed tohto charakteru, ktor\u00e9 m\u00f4\u017eete vykon\u00e1va\u0165 aj vy. Patr\u00ed k n\u00edm napr\u00edklad bicyklovanie, beh \u010di r\u00fdchla ch\u00f4dza. Dokonca <strong>len 30 min\u00fat pohybovej aktivity<\/strong>\u00a0<strong>dok\u00e1\u017ee ovplyvni\u0165 kvalitu sp\u00e1nku<\/strong> z viacer\u00fdch aspektov.<\/p>\n Aj 30 min\u00fat pohybovej aktivity dok\u00e1\u017ee ovplyvni\u0165 kvalitu sp\u00e1nku. Zdroj: pexels.com\n<p><strong>K \u010fal\u0161iemu efekt\u00edvnemu cvi\u010deniu patr\u00ed<\/strong> aj pravideln\u00fd odporov\u00fd tr\u00e9ning, ktor\u00fd zah\u0155\u0148a napr\u00edklad vzpieranie. Av\u0161ak oh\u013eadom danej oblasti je st\u00e1le ve\u013emi m\u00e1lo v\u00fdskumov.<\/p>\n<p>Pozit\u00edvom ale je, \u017ee <strong>cvi\u010denia podporuj\u00face sp\u00e1nok funguj\u00fa pre ka\u017ed\u00e9ho<\/strong>, bez oh\u013eadu na vek \u010di r\u00f4zne poruchy sp\u00e1nku. Sta\u010d\u00ed si len vybra\u0165 cvi\u010denie, ktor\u00e9 v\u00e1s bav\u00ed.<\/p>\n<h3>\u010eal\u0161ie pozit\u00edvne n\u00e1vyky<\/h3>\n<p>Harvard Health uv\u00e1dza, \u017ee je potrebn\u00e9 si vyhradi\u0165 \u010das str\u00e1ven\u00fd v posteli len na sp\u00e1nok. Pokia\u013e vyu\u017e\u00edvate poste\u013e ako svoju kancel\u00e1riu na vybavovanie telefon\u00e1tov a e-mailov, rob\u00edte chybu. <strong>Poste\u013e by mala by\u0165 stimulom pre sp\u00e1nok<\/strong>, nie pre bdenie.<\/p>\n<p>Okrem toho sa neodpor\u00fa\u010da ma\u0165 vo svojej bl\u00edzkosti elektroniku. Sp\u00e1l\u0148a by mala by\u0165<strong> pokojn\u00fdm miestom bez r\u00f4znych rozpt\u00fdlen\u00ed<\/strong>. V ide\u00e1lnom pr\u00edpade by malo \u00eds\u0165 o tich\u00e9, tmav\u00e9 a chladn\u00e9 prostredie. Pr\u00e1ve tieto faktory podporuj\u00fa n\u00e1stup kvalitn\u00e9ho sp\u00e1nku.<\/p>\n<p>Mieru nespavosti m\u00f4\u017eu ovplyvni\u0165 aj stravovacie n\u00e1vyky. Odpor\u00fa\u010da sa vyhn\u00fa\u0165 konzum\u00e1cii ve\u013ek\u00e9ho jedla <strong>dve a\u017e tri hodiny pred span\u00edm<\/strong>. Av\u0161ak, tie\u017e sa neodpor\u00fa\u010da \u00eds\u0165 spa\u0165 nala\u010dno. Mal\u00fd zdrav\u00fd snack v podobe jablka a pl\u00e1tku syra \u010di p\u00e1r k\u00faskov celozrnn\u00fdch su\u0161ienok dok\u00e1\u017ee zas\u00fdti\u0165 \u017eal\u00fadok a\u017e do r\u00e1na.<\/p>\n<p>Pred span\u00edm je d\u00f4le\u017eit\u00e9 sa vyhn\u00fa\u0165 aj alkoholu a \u010dokol\u00e1de. Mo\u017eno ide o prekvapiv\u00fd fakt, ale \u010dokol\u00e1da obsahuje kofe\u00edn. <strong>Alkohol m\u00e1 podobn\u00fd \u00fa\u010dinok<\/strong>, pri\u010dom neobsahuje t\u00fato zlo\u017eku. Je zn\u00e1me, \u017ee prispieva k preb\u00fadzaniu sa po\u010das noci, \u010do ovplyv\u0148uje cel\u00fd chod sp\u00e1nku.<\/p>\n<h3>Bezpe\u010dn\u00e9 u\u017e\u00edvanie liekov na spanie<\/h3>\n<p>Pokia\u013e nezaber\u00fa uveden\u00e9 rady, treba kontaktova\u0165 svojho lek\u00e1ra. Av\u0161ak ani predp\u00edsan\u00e9 lieky na zn\u00ed\u017eenie bdelosti<strong> nemusia ma\u0165 \u00faplne pozit\u00edvny charakter<\/strong>.<\/p>\n Pravideln\u00e9 cvi\u010denie m\u00f4\u017ee zn\u00ed\u017ei\u0165 aj pr\u00edznaky \u00fazkosti a depresie. Zdroj: pexels.com\n<p>Pred u\u017e\u00edvan\u00edm t\u00fdchto liekov je potrebn\u00e9 obozn\u00e1mi\u0165 odborn\u00edka o lie\u010div\u00e1ch, ktor\u00e9 be\u017ene konzumujete. S\u00fa pr\u00edpady, kedy sa m\u00f4\u017eete dosta\u0165 do komplik\u00e1cii,<strong> pokia\u013e skombinujete ur\u010dit\u00e9 druhy liekov<\/strong>.<\/p>\n<p>Medzi \u010fal\u0161iu naj\u010dastej\u0161iu radu patr\u00ed u\u017e\u00edva\u0165<strong> najni\u017e\u0161iu mo\u017en\u00fa d\u00e1vku po\u010das \u010do najkrat\u0161ieho \u010dasov\u00e9ho obdobia<\/strong>. Tie\u017e je d\u00f4le\u017eit\u00e9 u\u017e\u00edva\u0165 dan\u00fa d\u00e1vku v stanovenom \u010dase.<\/p>\n<p>Pokia\u013e sa objavia ak\u00e9ko\u013evek ved\u013eaj\u0161ie \u00fa\u010dinky,<strong> okam\u017eite kontaktujte odborn\u00edka<\/strong>. Vyhnite sa pitiu alkoholu a \u0161of\u00e9rovaniu, nako\u013eko lieky na spanie m\u00f4\u017eu sp\u00f4sobi\u0165 mal\u00e1tnos\u0165.<\/p>","protected":false},"excerpt":{"rendered":"<p>Mnoho \u013eud\u00ed tr\u00e1pia probl\u00e9my spojen\u00e9 s nekvalitn\u00fdm sp\u00e1nkom. Nielen\u017ee ovplyv\u0148uj\u00fa ich v\u00fdkon, okrem toho maj\u00fa dlhodob\u00e9 negat\u00edvne \u00fa\u010dinky na zdravie, \u010di u\u017e psychick\u00e9ho alebo fyzick\u00e9ho<\/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-7955","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7955","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=7955"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7955\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7955"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7955"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7955"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}