{"id":8000,"date":"2022-11-22T00:00:00","date_gmt":"2022-11-21T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/hnedy-sum-tiktok-trend-lepsi-spanok\/"},"modified":"2022-11-22T00:00:00","modified_gmt":"2022-11-21T23:00:00","slug":"hnedy-sum-tiktok-trend-lepsi-spanok","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/hnedy-sum-tiktok-trend-lepsi-spanok\/","title":{"rendered":"Hned\u00fd \u0161um: TikTok trend, pod\u013ea ktor\u00e9ho lep\u0161ie zasp\u00edte"},"content":{"rendered":"<p>Pozn\u00e1te farebn\u00e9 frekvencie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu v boji proti nespavosti? TikTok najnov\u0161ie ospevuje hned\u00fd \u0161um \u2013 zistite, v \u010dom spo\u010d\u00edva jeho sila.<\/p>\n<h3>Niet nad dobr\u00fd sp\u00e1nok<\/h3>\n<p>Dospel\u00fd \u010dlovek by si mal dopria\u0165 priemerne sedem a\u017e dev\u00e4\u0165 hod\u00edn sp\u00e1nku. Ve\u013eakr\u00e1t sa to zd\u00e1 ako nemo\u017en\u00e9 \u010d\u00edslo, \u010di u\u017e je to kv\u00f4li pr\u00e1ci alebo osobn\u00fdm z\u00e1le\u017eitostiam. Na kvalitu sp\u00e1nku m\u00e1 negat\u00edvny dopad aj zv\u00fd\u0161en\u00fd n\u00e1val povinnost\u00ed. D\u00f4sledkom je nesl\u00e1vne zn\u00e1ma\u00a0<strong> insomnia<\/strong>, respekt\u00edve nespavos\u0165, ktor\u00e1 <strong>dok\u00e1\u017ee poriadne zam\u00e1va\u0165 so zdrav\u00edm<\/strong>.<\/p>\n Bezsenn\u00e9 noci s\u00fa \u010dasto p\u00f4vodcom zdravotn\u00fdch probl\u00e9mov. zdroj: pexels.com\n<p>R\u00e1d na zlep\u0161enie sp\u00e1nkov\u00e9ho re\u017eimu je mnoho. Vyh\u00fdbajte sa kofe\u00ednu, nikot\u00ednu, alkoholu, cho\u010fte spa\u0165 so zatiahnut\u00fdmi \u017eal\u00faziami, nepou\u017e\u00edvajte mobil, ke\u010f le\u017e\u00edte v\u00a0posteli&#8230;bu\u010f ste to v\u0161etko u\u017e vysk\u00fa\u0161ali, alebo sa odmietate vzda\u0165 svojich zvykov.<\/p>\n<p>Ako ve\u013ea in\u00fdch trendov predt\u00fdm, TikTok spopularizoval \u010fal\u0161iu z\u00a0met\u00f3d na lep\u0161\u00ed sp\u00e1nok. Hned\u00fd \u0161um (brown noise) m\u00e1 by\u0165 zvukovou terapiou pre t\u00fdch, ktor\u00ed si chc\u00fa napriek hektick\u00e9mu \u017eivotu n\u00e1js\u0165 \u010das na oddych. <strong>M\u00f4\u017ee naozaj pom\u00f4c\u0165 a\u00a0ak \u00e1no, ako?<\/strong><\/p>\n<h3>Odkedy maj\u00fa zvuky farby?<\/h3>\n<p>Uk\u00e1zalo sa, \u017ee <strong>zvuk, podobne ako svetlo, prich\u00e1dza vo farb\u00e1ch<\/strong>. Farba \u0161umu je ur\u010den\u00e1 energiou zvukov\u00e9ho sign\u00e1lu, konkr\u00e9tne z\u00e1vis\u00ed od mixu frekvenci\u00ed. Tr\u00fabenie \u00e1ut a \u0161tekot psov stimuluj\u00fa mozog ru\u0161iv\u00fdm sp\u00f4sobom a nedovolia v\u00e1m zaspa\u0165. In\u00e9 zvuky m\u00f4\u017eu uvo\u013eni\u0165 v\u00e1\u0161 mozog a podpori\u0165 lep\u0161\u00ed sp\u00e1nok. M\u00f4\u017eete ich po\u010d\u00fava\u0165 na po\u010d\u00edta\u010di, smartf\u00f3ne alebo spusti\u0165 prostredn\u00edctvom telev\u00edzie.<\/p>\n<p><iframe title=\"3 Hour BROWN NOISE w\/ BLACKOUT SCREEN \ud83d\udda4  for FOCUS, SLEEP, AND COMFORT \ud83d\udcad\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/GSiqI-uwaN0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Hoci je spomedzi \u0161umov najzn\u00e1mej\u0161\u00ed biely (white noise), spolu s\u00a0hned\u00fdm a\u00a0ru\u017eov\u00fd \u0161umom (pink noise) patria k\u00a0sp\u00e1nkov\u00fdm zvukom. Ide o<strong>\u00a0st\u00e1le zvuky s minim\u00e1lnymi zmenami<\/strong> v porovnan\u00ed s\u00a0hudbou alebo hlasn\u00fdm rozpr\u00e1van\u00edm. <strong>Biely \u0161um<\/strong> popisuje rovnomerne rozlo\u017een\u00e9 t\u00f3ny naprie\u010d frekvenciami. Zah\u0155\u0148a n\u00edzke, stredn\u00e9 a vysok\u00e9 frekvencie a znie ako r\u00e1diov\u00fd \u0161um.<\/p>\n<p><strong>Ru\u017eov\u00fd \u0161um<\/strong> m\u00e1 viac n\u00edzkofrekven\u010dn\u00fdch a menej vysokofrekven\u010dn\u00fdch zvukov. Je ni\u017e\u0161\u00ed a hlb\u0161\u00ed ako biely \u0161um, podobne ako st\u00e1ly d\u00e1\u017e\u010f. <strong>Hned\u00fd \u0161um<\/strong> spomedzi tejto trojice <strong>obsahuje najni\u017e\u0161ie frekvencie<\/strong>. Znie hlb\u0161ie, pripom\u00edna zur\u010diacu rieku alebo drsn\u00fd pr\u00edboj. Na pomoc b\u00e1b\u00e4tk\u00e1m boli vytvoren\u00e9 aj zoznamy skladieb s hned\u00fdm \u0161umom, preto\u017ee napodob\u0148uje zvuk v matkinom lone.<\/p>\n<h3>Ka\u017ed\u00fd na zvukov\u00e9 vnemy reaguje inak<\/h3>\n<p>Niektor\u00ed \u013eudia s\u00fa citlivej\u0161\u00ed na vonkaj\u0161ie podnety ako in\u00ed. To zah\u0155\u0148a \u013eudsk\u00e9 dotyky, siln\u00e9 pachy, kofe\u00edn, jasn\u00e9 svetl\u00e1 alebo hluk. K\u00fdm jedna osoba vn\u00edma zvuk ako upokojuj\u00faci alebo relaxa\u010dn\u00fd, in\u00e1 c\u00edti sk\u00f4r rozpt\u00fdlenie a\u00a0ru\u0161enie. Existuje nieko\u013eko te\u00f3ri\u00ed, pre\u010do niektor\u00ed \u013eudia oce\u0148uj\u00fa v\u00fdhody zvukov\u00fdch odtie\u0148ov:<\/p>\n<ul>\n<li><em>Rozpt\u00fdlenie a relax\u00e1cia<\/em><\/li>\n<\/ul>\n<p>Hluk v\u00e1s m\u00f4\u017ee presmerova\u0165 a odvr\u00e1ti\u0165 od nadmern\u00e9ho prem\u00fd\u0161\u013eania alebo ob\u00e1v. Niektor\u00e9 v\u00fdskumy ukazuj\u00fa, \u017ee po\u010d\u00favanie hudby pom\u00e1ha \u013eu\u010fom du\u0161evne sa uvo\u013eni\u0165. Ak s\u00fa v\u0161ak va\u0161e my\u0161lienky znepokojuj\u00face alebo siln\u00e9, samotn\u00fd hluk nemus\u00ed sta\u010di\u0165 na rozpt\u00fdlenie zanepr\u00e1zdnenej mysle.<\/p>\n<ul>\n<li><em>Maskovanie zvuku<\/em><\/li>\n<\/ul>\n<p>Ke\u010f sp\u00edme, mozog pokra\u010duje v spracovan\u00ed vonkaj\u0161\u00edch zvukov a ke\u010f sp\u00edme, hlasn\u00fd hluk n\u00e1s m\u00f4\u017ee zobudi\u0165. V pokojnom vidieckom meste bude rovnak\u00fd autoalarm alebo \u0161tekot psa znie\u0165 ove\u013ea hlasnej\u0161ie, ne\u017e v ru\u0161nom centre mesta. Hned\u00fd \u0161um \u201evytla\u010d\u00ed\u201c hlasn\u00fd zvuk a\u00a0zabra\u0148uje jeho vn\u00edmaniu po\u010das na\u0161ej relax\u00e1cie.<\/p>\n<ul>\n<li><em>Podmienen\u00fd reflex<\/em><\/li>\n<\/ul>\n<p>Podmienen\u00fd reflex je sp\u00f4sob u\u010denia, ktor\u00fd sa vytv\u00e1ra nau\u010denou reakciou. Vznik\u00e1 prostredn\u00edctvom prepojenia nepodmienen\u00e9ho stimulu a\u00a0neutr\u00e1lneho stimulu. Autorom tejto te\u00f3rie je rusk\u00fd <strong>lek\u00e1r Ivan Pavlov<\/strong>, zn\u00e1my svoj\u00edm experimentom so slintaj\u00facimi psami. Podobne sa vysvet\u013euje na\u0161a reakcia na upokojuj\u00face zvukov\u00e9 frekvencie. Relaxa\u010dn\u00fd \u0161um sa pred span\u00edm men\u00ed na pom\u00f4cku, k\u00fdm ak\u00fdko\u013evek ru\u0161iv\u00fd zvuk by sp\u00f4sobil preru\u0161ovan\u00fd sp\u00e1nok.<\/p>\n<ul>\n<li>Sluchov\u00e1 stimul\u00e1cia<\/li>\n<\/ul>\n<p>Sluchov\u00e1 stimul\u00e1cia nie je \u0161pecifick\u00e1 pre ru\u017eov\u00fd, biely alebo hned\u00fd \u0161um. Zah\u0155\u0148a v\u0161ak prehr\u00e1vanie n\u00edzkofrekven\u010dn\u00fdch t\u00f3nov v snahe \u201eposilni\u0165\u201c ur\u010dit\u00e9 \u0161t\u00e1di\u00e1 sp\u00e1nku, \u010d\u00edm sa pok\u00fa\u0161a o\u00a0zlep\u0161enie kvality sp\u00e1nku.<\/p>\n<h3>Vie n\u00e1m pom\u00f4c\u0165?<\/h3>\n<p>Vedci sa zatia\u013e nechystaj\u00fa na ob\u0161\u00edrny v\u00fdskum vplyvu hned\u00e9ho \u0161umu. Men\u0161ie \u0161t\u00fadie v\u0161ak uk\u00e1zali, \u017ee hned\u00fd a\u00a0ru\u017eov\u00fd \u0161um m\u00f4\u017ee by\u0165 n\u00e1pomocn\u00fd \u013eu\u010fom s\u00a0ADHD. Predpoklad\u00e1 sa, \u017ee m\u00f4\u017eu \u0165a\u017ei\u0165 z dodato\u010dnej stimul\u00e1cie, ktor\u00fa poskytuje hned\u00fd \u0161um pri \u0161t\u00fadiu alebo pri pokuse o s\u00fastredenie.<\/p>\n Spr\u00e1vne zvolen\u00e9 zvuky n\u00e1s dok\u00e1\u017eu upokoji\u0165 \u010di zlep\u0161i\u0165 koncentr\u00e1ciu. zdroj: pexes.com\n<p>Soci\u00e1lne m\u00e9dium s\u00edce svoj\u00edm dosahom oslov\u00ed mno\u017estvo \u013eud\u00ed, ktor\u00fdch tr\u00e1pi nespavos\u0165, av\u0161ak v\u00a0\u017eiadnom pr\u00edpade nie je odbornou pomocou. <strong>TikTok odpor\u00fa\u010dania by mali nasledova\u0165 a\u017e po zveren\u00ed sa do r\u00fak odborn\u00edkom<\/strong>. Za pokojn\u00fd sp\u00e1nok to z\u00a0dlhodob\u00e9ho h\u013eadiska jednozna\u010dne stoj\u00ed.<\/p>\n<p><strong>Zdroje: www.bigthink.com, www.cassybayarea.org<\/strong><\/p>\n<p><strong>Zdroj titulnej fotografie: www.pexels.com<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Pozn\u00e1te farebn\u00e9 frekvencie, ktor\u00e9 v\u00e1m pom\u00f4\u017eu v boji proti nespavosti? TikTok najnov\u0161ie ospevuje hned\u00fd \u0161um \u2013 zistite, v \u010dom spo\u010d\u00edva jeho sila. Niet nad dobr\u00fd<\/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-8000","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8000","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=8000"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8000\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}