{"id":7985,"date":"2022-11-15T00:00:00","date_gmt":"2022-11-14T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/ste-kazdy-den-unaveny-medzi-14-a-16-hodinou-aj-vy-zazivate-popoludnajsi-utlm\/"},"modified":"2022-11-15T00:00:00","modified_gmt":"2022-11-14T23:00:00","slug":"ste-kazdy-den-unaveny-medzi-14-a-16-hodinou-aj-vy-zazivate-popoludnajsi-utlm","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/ste-kazdy-den-unaveny-medzi-14-a-16-hodinou-aj-vy-zazivate-popoludnajsi-utlm\/","title":{"rendered":"Popolud\u0148aj\u0161\u00ed \u00fatlm: B\u00fdvate unaven\u00fd medzi 13 a 17 hodinou?"},"content":{"rendered":"<p><strong>Mo\u017eno sa p\u00fdtate, pre\u010do sa c\u00edtite pr\u00e1ve po\u010das popoludnia tak unaven\u00fd? V skuto\u010dnosti to m\u00e1 ve\u013emi zauj\u00edmav\u00fd d\u00f4vod.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>N\u00e1\u0161 de\u0148 ovl\u00e1da cirkadi\u00e1nny rytmus<\/h3>\n<p>Cirkadi\u00e1nne rytmy s\u00fa<strong> telesn\u00e9, du\u0161evn\u00e9 a behavior\u00e1lne zmeny, ktor\u00e9 sa riadia 24-hodinov\u00fdm cyklom<\/strong>. Tieto prirodzen\u00e9 procesy v na\u0161om tele reaguj\u00fa <strong>predov\u0161etk\u00fdm na svetlo a tmu.<\/strong> Neovplyv\u0148uj\u00fa len \u013eud\u00ed ale aj v\u00e4\u010d\u0161inu \u017eiv\u00fdch organizmov na plan\u00e9te.<\/p>\n<p>Vzh\u013eadom na to, ako funguje n\u00e1\u0161 cirkadi\u00e1nny rytmus, m\u00e1me tendenciu sa c\u00edti\u0165 v niektor\u00fdch \u010dastiach d\u0148a energickej\u0161\u00ed a v in\u00fdch zas unavenej\u0161\u00ed. Tieto <strong>v\u00fdkyvy v cirkadi\u00e1nnom rytme vytv\u00e1raj\u00fa prirodzen\u00e9 sign\u00e1ly na sp\u00e1nok. Pr\u00e1ve to vytv\u00e1ra ten zn\u00e1my pocit ospalosti, ktor\u00fd v\u0161etci pozn\u00e1me. <\/strong>Najviac ho poci\u0165ujeme <strong>tesne po polnoci a po\u010das popoludnia<\/strong>.<\/p>\n Obr\u00e1zok od RedGreyStock, Freepik\n<h3>T\u00edned\u017eeri maj\u00fa odli\u0161n\u00fd cirkadi\u00e1nny rytmus ne\u017e dospel\u00ed<\/h3>\n<p>N\u00e1\u0161 sp\u00e1nkov\u00fd cyklus riadi horm\u00f3n <strong>melaton\u00edn<\/strong>, ktor\u00fd sa tvor\u00ed v epif\u00fdze, v hypotalame mozgu. Hoci sa melaton\u00edn be\u017ene naz\u00fdva <strong>horm\u00f3nom sp\u00e1nku<\/strong>, v\u00fdsti\u017enej\u0161\u00ed n\u00e1zov by bol <strong>horm\u00f3n tmy<\/strong>, preto\u017ee k jeho vylu\u010dovaniu doch\u00e1dza len vtedy, <strong>ke\u010f o\u010di registruj\u00fa tmu<\/strong>. <strong>U dospel\u00e9ho \u010dloveka<\/strong> sa zvy\u010dajne za\u010d\u00edna vylu\u010dova\u0165 <strong>okolo 21. hodiny<\/strong>, pri\u010dom \u010das vylu\u010dovania z\u00e1vis\u00ed aj od ro\u010dn\u00e9ho obdobia (v lete sa mierne pos\u00fava).<\/p>\n<p><strong>U dospievaj\u00facich sa v\u0161ak melaton\u00edn vylu\u010duje o 2 a\u017e 4 hodiny nesk\u00f4r<\/strong>.<\/p>\n<p>Doba, po\u010das ktorej sa melaton\u00edn vylu\u010duje do krvn\u00e9ho obehu, je pomerne nemenn\u00e1. <strong>Ke\u010f sa melaton\u00edn za\u010dne vylu\u010dova\u0165 nesk\u00f4r, znamen\u00e1 to, \u017ee jeho vylu\u010dovanie bude pokra\u010dova\u0165 e\u0161te po\u010das cel\u00e9ho r\u00e1na.<\/strong><\/p>\n<ul>\n<li><strong>Dospel\u00e9mu \u010dloveku<\/strong> za\u010dne hladina melaton\u00ednu <strong>st\u00fapa\u0165 okolo 21. hodiny<\/strong>, vrchol dosahuje medzi 2. a 4. hodinou rannou a vylu\u010dovanie sa <strong>zastavuje okolo 7.30<\/strong>. Celkov\u00e1 d\u013a\u017eka je pribli\u017ene 10 hod\u00edn a 30 min\u00fat. Druh\u00fd \u00fatlm sa vyskytuje po\u010das d\u0148a a s\u00favis\u00ed s horm\u00f3nom kortizolom. U dospel\u00e9ho \u010dloveka doch\u00e1dza k \u00fatlmu zvy\u010dajne medzi 13. a\u017e 15. hodinou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<ul>\n<li><strong>Dospievaj\u00facemu \u010dloveku<\/strong> sa vylu\u010dovanie melaton\u00ednu oneskoruje, niektor\u00fdm za\u010dne u\u017e o <strong>23.00 hodine<\/strong> a in\u00fdm a\u017e o 1.00 hodine r\u00e1no. Vrchol dosahuje medzi 4. a\u017e 6.00 hodinou alebo 6. a\u017e 8. hodinou r\u00e1no. <strong>Vylu\u010dovanie sa zastavuje okolo 9.30 alebo nesk\u00f4r<\/strong>. Rovnako aj popolud\u0148aj\u0161\u00ed \u00fatlm je u t\u00edned\u017eerov posunut\u00fd na obdobie medzi 14. a\u017e 17. hodinou.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Obed, m\u00e1lo vody a zl\u00e9 pl\u00e1novanie<\/h3>\n<p>Okrem prirodzen\u00e9ho cyklu tela n\u00e1m neprospieva ani obed. Obzvl\u00e1\u0161\u0165 po \u0165a\u017ekom jedle si potrebujeme zdriemnu\u0165. <strong>K pocitu \u00fanavy v popolud\u0148aj\u0161\u00edch hodin\u00e1ch teda taktie\u017e prispievaj\u00fa aj niektor\u00e9 druhy jed\u00e1l a ve\u013ekos\u0165 porci\u00ed.<\/strong><\/p>\n<p>Ve\u013ea jedla a <strong>m\u00e1lo vody m\u00f4\u017ee otupi\u0165 na\u0161e zmysly<\/strong>. Preto je dobre sa uisti\u0165, \u017ee po\u010das d\u0148a dostato\u010dne pijeme. Nie limon\u00e1dy, k\u00e1vu alebo dokonca \u010daj, na udr\u017eanie hydrat\u00e1cie potrebujeme ve\u013ea vody.<\/p>\n<p>Av\u0161ak najhor\u0161ie je, \u017ee <strong>n\u00e1\u0161 pracovn\u00fd re\u017eim m\u00e1lokedy r\u00e1ta s t\u00fdmto prirodzen\u00fdm \u00fatlmom.<\/strong> Poobed\u0148aj\u0161ie stretnutia s\u00fa na dennom poriadku skoro ka\u017ed\u00e9ho z n\u00e1s. Pr\u00e1ve potl\u00e1\u010danie z\u00edvania,slabej koncentr\u00e1cie a \u00fanavy u n\u00e1s len zd\u00f4raz\u0148uje popolud\u0148aj\u0161\u00ed \u00fatlm.<\/p>\n<h3>Ako zvl\u00e1dnu\u0165 popolud\u0148aj\u0161\u00ed \u00fatlm?<\/h3>\n<p><strong>1. Po\u010d\u00fava\u0165 svoje telo<\/strong><\/p>\n<p>V\u0161etci prech\u00e1dzame po\u010das d\u0148a energetick\u00fdmi vrcholmi a prepadmi. M\u00f4\u017eeme si to predstavi\u0165 ako na\u0161u <strong>jedine\u010dn\u00fa krivku produktivity<\/strong>. Ak pochop\u00edme prirodzen\u00e9 rytmy n\u00e1\u0161ho tela, m\u00f4\u017eeme s nimi pracova\u0165 namiesto toho, aby sme s nimi ka\u017ed\u00fd de\u0148 bojovali.<\/p>\n<p><strong>2. Kr\u00e1tka prech\u00e1dzka po vonku<\/strong><\/p>\n<p>Cvi\u010denie je jednou z najjednoduch\u0161\u00edch vec\u00ed, ktor\u00e9 m\u00f4\u017eeme urobi\u0165, aby sme sa c\u00edtili viac <em>fresh<\/em>. Najlep\u0161ie je zahrn\u00fa\u0165 kr\u00e1tku prech\u00e1dzku do f\u00e1zy popolud\u0148aj\u0161ieho \u00fatlmu. Nemus\u00ed \u00eds\u0165 o hodinov\u00fa prech\u00e1dzku alebo t\u00faru. Pod\u013ea jednej pr\u00e1ce uverejnenej v roku 2018 zaznamenali \u00fa\u010dastn\u00edci zlep\u0161enie n\u00e1lady u\u017e po tom, \u010do si <strong>vy\u0161li von na p\u00e4\u0165 min\u00fat<\/strong>!<\/p>\n<p><strong>3. Kolegovia a kamar\u00e1ti<\/strong><\/p>\n<p>Pr\u00e1ca s ostatn\u00fdmi n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zv\u00fd\u0161i\u0165 energiu. Namiesto toho, aby sme hodinu sedeli za jedn\u00fdm e-mailom, n\u00e1s pr\u00e1ca v teame n\u00fati by\u0165 v strehu. Rovnako pr\u00edtomnos\u0165 \u010fal\u0161\u00edch \u013eud\u00ed prin\u00e1\u0161a priestor pre kreativitu, z\u00e1bavu a dial\u00f3g.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Ilustra\u010dn\u00e1 foto: Christian Erfurt, Unshplash<\/p>","protected":false},"excerpt":{"rendered":"<p>Mo\u017eno sa p\u00fdtate, pre\u010do sa c\u00edtite pr\u00e1ve po\u010das popoludnia tak unaven\u00fd? V skuto\u010dnosti to m\u00e1 ve\u013emi zauj\u00edmav\u00fd d\u00f4vod. &nbsp; N\u00e1\u0161 de\u0148 ovl\u00e1da cirkadi\u00e1nny rytmus Cirkadi\u00e1nne<\/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-7985","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7985","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=7985"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/7985\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=7985"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=7985"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=7985"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}