{"id":8195,"date":"2023-02-28T00:00:00","date_gmt":"2023-02-27T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/kvalita-spanku\/"},"modified":"2023-02-28T00:00:00","modified_gmt":"2023-02-27T23:00:00","slug":"kvalita-spanku","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/kvalita-spanku\/","title":{"rendered":"Kvalita sp\u00e1nku dok\u00e1\u017ee ovplyvni\u0165 d\u013a\u017eku n\u00e1\u0161ho \u017eivota. Polovica Slov\u00e1kov v\u0161ak uviedla, \u017ee m\u00e1 probl\u00e9my so sp\u00e1nkom"},"content":{"rendered":"

Kvalita sp\u00e1nku dok\u00e1\u017ee ovplyvni\u0165 n\u00e1\u0161 \u017eivot viac, ne\u017e si mysl\u00edme. Nielen\u017ee sme po\u010das d\u0148a produkt\u00edvnej\u0161\u00ed, pozit\u00edvny dopad m\u00e1 aj na na\u0161e zdravie.<\/strong> Odzrkad\u013euje sa to aj na tom, \u017ee ak po\u010das stresov\u00e9ho obdobia m\u00e1me menej hod\u00edn sp\u00e1nku, sme n\u00e1chylnej\u0161\u00ed k r\u00f4znym ochoreniam.<\/p>\n

Jedna zo \u0161t\u00fadi\u00ed dokonca nazna\u010duje, \u017ee kvalitn\u00fd sp\u00e1nok m\u00f4\u017ee pred\u013a\u017ei\u0165 \u017eivot, informuje The Guardian. Pokia\u013e ide o mu\u017eov, m\u00f4\u017eu \u017ei\u0165 takmer o p\u00e4\u0165 rokov dlh\u0161ie.<\/strong> U \u017eien sa m\u00f4\u017ee d\u013a\u017eka \u017eivota pred\u013a\u017ei\u0165 o dva roky, pri\u010dom \u010fal\u0161\u00edm pozit\u00edvom je zlep\u0161enie zdravia.<\/p>\n

Boj Slov\u00e1kov s nespavos\u0165ou<\/h3>\n

Nie ka\u017ed\u00fd ale dok\u00e1\u017ee ma\u0165 plnohodnotn\u00fd sp\u00e1nok. Port\u00e1l teraz.sk uv\u00e1dza, \u017ee polovica Slov\u00e1kov m\u00e1 probl\u00e9my so sp\u00e1nkom.<\/strong> Mnoh\u00ed ho v\u0161ak nerie\u0161ia a len mal\u00e1 \u010das\u0165 z nich u\u017e\u00edva lieky na predpis. S danou problematikou sa zaoberala spolo\u010dnos\u0165 GfK, ktor\u00e1 zrealizovala v\u00fdskum na vzorke 1 000 respondentov. Jeho s\u00fa\u010das\u0165ou boli aj \u013eudia s \u010deskou n\u00e1rodnos\u0165ou.<\/p>\n

\u201eSp\u00e1nkov\u00e9 poruchy predstavuj\u00fa pre Slov\u00e1kov a \u010cechov v\u00e1\u017eny probl\u00e9m. Je preto zar\u00e1\u017eaj\u00face, \u017ee len necel\u00e1 polovica \u013eud\u00ed to nijako nerie\u0161i. Spoliehaj\u00fa sa v\u0161ak preva\u017ene na \u010daje na spanie, cvi\u010denie a pohybov\u00fa aktivitu pred sp\u00e1nkom alebo v\u0161eobecne na rady a odpor\u00fa\u010dania. Len mal\u00e1 \u010das\u0165 \u013eud\u00ed u\u017e\u00edva na dan\u00fd probl\u00e9m lieky predp\u00edsan\u00e9 lek\u00e1rom,\u201c<\/em> <\/strong>vysvet\u013euje Eva Vl\u010dkov\u00e1 zo spolo\u010dnosti GfK.<\/p>\n Odpor\u00fa\u010danou d\u013a\u017ekou pre sp\u00e1nok je sedem a\u017e osem hod\u00edn. Zdroj: pexels.com\n

Medzi naj\u010dastej\u0161ie sp\u00e1nkov\u00e9 poruchy u Slov\u00e1kov a \u010cechov patria<\/strong> nespavos\u0165, poruchy d\u00fdchania po\u010das sp\u00e1nku, netypick\u00e9 no\u010dn\u00e9 spr\u00e1vanie \u010di nadmern\u00e1 denn\u00e1 spavos\u0165. Vy\u0161e \u0161tvrtinu Slov\u00e1kov tr\u00e1pi nespavos\u0165, pri\u010dom dvaja z piatich s \u0148ou bojuj\u00fa ka\u017ed\u00fd de\u0148. Jednou zo zauj\u00edmavosti je aj to, \u017ee sp\u00e1nkov\u00e9 laborat\u00f3rium Univerzitnej nemocnice Bratislava nav\u0161t\u00edvi v priebehu roka 450 \u013eud\u00ed, pri\u010dom a\u017e 80 % pacientov tvoria mu\u017ei vo veku 40 a\u017e 60 rokov.<\/p>\n

Pacienti s\u00fa v danom zariaden\u00ed hospitalizovan\u00ed dva a\u017e tri dni. Vy\u0161etrenia prebiehaj\u00fa po\u010das sp\u00e1nku, pri\u010dom sa d\u00f4raz kladie na parametre ako elektroaktivita mozgu, poloha tela \u010di okysli\u010denie krvi. Jedinec by mal \u0161pecialistu vyh\u013eada\u0165 v tom pr\u00edpade, ak nespavos\u0165 trv\u00e1 viac ako tri mesiace.<\/strong><\/p>\n

Faktory dobr\u00e9ho sp\u00e1nku<\/h3>\n

Ako p\u00ed\u0161e The Guardian, kvalita sp\u00e1nku sa odzrkad\u013euje od nieko\u013ek\u00fdch faktorov. Pokia\u013e ide o ide\u00e1lnu d\u013a\u017eku sp\u00e1nku, odpor\u00fa\u010da sa spa\u0165 sedem a\u017e osem hod\u00edn.<\/strong> D\u00f4raz sa kladie aj na \u0165a\u017ekosti so zasp\u00e1van\u00edm, nako\u013eko by sa dan\u00fd jav nemal dia\u0165 viac ne\u017e dvakr\u00e1t t\u00fd\u017edenne. Rovnako by sa mal jedinec c\u00edti\u0165 dostato\u010dne odd\u00fdchnut\u00fd aspo\u0148 p\u00e4\u0165kr\u00e1t v priebehu t\u00fd\u017ed\u0148a.<\/p>\n

Zo zisten\u00ed \u010falej vypl\u00fdva, \u017ee pribli\u017ene 8 % \u00famrt\u00ed z akejko\u013evek pr\u00ed\u010diny mo\u017eno prip\u00edsa\u0165 zl\u00e9mu sp\u00e1nku.<\/strong><\/p>\n

\u201eVideli sme jasn\u00fd vz\u0165ah medzi d\u00e1vkou a odozvou, tak\u017ee \u010d\u00edm viac prospe\u0161n\u00fdch faktorov m\u00e1 niekto z h\u013eadiska vy\u0161\u0161ej kvality sp\u00e1nku, t\u00fdm sa postupne zni\u017euje \u00famrtnos\u0165 na v\u0161etky pr\u00ed\u010diny,\u201c<\/em><\/strong> tvrd\u00ed Dr Frank Qian, ktor\u00fd p\u00f4sob\u00ed ako intern\u00fd lek\u00e1r.<\/p>\n

\u201eMysl\u00edm si, \u017ee tieto zistenia zd\u00f4raz\u0148uj\u00fa, \u017ee len dostatok hod\u00edn sp\u00e1nku nesta\u010d\u00ed. Naozaj mus\u00edte ma\u0165 pokojn\u00fd sp\u00e1nok, ktor\u00fd nie je sp\u00e4t\u00fd so \u017eiadnymi probl\u00e9mami,\u201c<\/em><\/strong> dod\u00e1va.<\/p>\n

V\u00fdsledky \u0161t\u00fadie<\/h3>\n

Spom\u00ednan\u00fd v\u00fdskum sa zrealizoval prostredn\u00edctvom toho, \u017ee ka\u017ed\u00e9mu sp\u00e1nkov\u00e9mu faktoru sa pridelila ur\u010dit\u00e1 \u010d\u00edseln\u00e1 \u0161k\u00e1la v podobe bodov. Maxim\u00e1lny po\u010det bodov bol p\u00e4\u0165, \u010do ozna\u010dovalo sp\u00e1nok najvy\u0161\u0161ej kvality.<\/strong><\/p>\n

V\u00fdskumn\u00fa vzorku tvorilo 172 321 respondentov s priemern\u00fdm vekom 50 rokov. Cie\u013eom v\u00fdskumu bolo sa zamera\u0165 na zdravie obyvate\u013eov USA, pri\u010dom zah\u0155\u0148al ot\u00e1zky t\u00fdkaj\u00face sa sp\u00e1nkov\u00fdch n\u00e1vykov.<\/strong><\/p>\n Mnoho Slov\u00e1kov trp\u00ed s probl\u00e9mami so sp\u00e1nkom. Zdroj: pexels.com\n

V\u00fdskum trval v priemere 4,3 roka,<\/strong> pri\u010dom po\u010das neho zomrelo 8 681 \u013eud\u00ed. Pokia\u013e ide o pr\u00ed\u010dinu \u00famrt\u00ed, 30 % bolo na kardiovaskul\u00e1rne ochorenia, 24 % na rakovinu a 46 % bolo sp\u00f4soben\u00fdch z in\u00fdch pr\u00ed\u010din. Spoluautor \u0161t\u00fadie Dr Qian tvrd\u00ed, \u017ee ostatn\u00e9 \u00famrtia boli pravdepodobne sp\u00f4soben\u00e9 nehodami, infekciami alebo neurodegenerat\u00edvnymi ochoreniami, ku ktor\u00fdm patria demencia alebo Parkinsonova choroba.<\/p>\n

Jedinci, ktor\u00ed uviedli, \u017ee maj\u00fa v\u0161etk\u00fdch p\u00e4\u0165 meran\u00ed kvality sp\u00e1nku, mali o 21 % men\u0161iu \u0161ancu \u00famrtia na kardiovaskul\u00e1rne choroby.<\/strong> V\u00fdnimkou nebola ani rakovina, pri ktorej mali men\u0161iu \u0161ancu o 19 %. Okrem toho v\u00fdskumn\u00edci odhadli, \u017ee n\u00e1rast o\u010dak\u00e1vanej d\u013a\u017eky \u017eivota sa m\u00f4\u017ee pohybova\u0165 od 30 rokov, av\u0161ak dan\u00fd model sa m\u00f4\u017ee pou\u017ei\u0165 aj na predpovedanie n\u00e1rastu vo vy\u0161\u0161om veku.<\/p>\n

Ako zlep\u0161i\u0165 kvalitu sp\u00e1nku?<\/h3>\n

Pokia\u013e ste sa nena\u0161li ani v jednom faktore dobr\u00e9ho sp\u00e1nku, m\u00f4\u017eete to e\u0161te st\u00e1le napravi\u0165. Port\u00e1l CNN uv\u00e1dza, \u017ee m\u00f4\u017eete tr\u00e9nova\u0165 svoj mozog, aby ste dosiahli lep\u0161\u00ed sp\u00e1nok. Sta\u010d\u00ed len dodr\u017eiava\u0165 vhodn\u00fa \u201esp\u00e1nkov\u00fa hygienu\u201c.<\/strong> K\u013e\u00fa\u010dov\u00fa rolu zohr\u00e1va najm\u00e4 to, aby ste pravidelne chodili spa\u0165 v rovnakom \u010dase, pri\u010dom to ist\u00e9 plat\u00ed aj pre vst\u00e1vanie.<\/p>\n

Vhodn\u00e9 prostredie pre sp\u00e1nok by malo by\u0165 chladnej\u0161ie a tmav\u0161ie. D\u00f4le\u017eit\u00e9 je sa aj vyhn\u00fa\u0165 miestnostiam citliv\u00fdm na hluk \u010di poh\u00e1riku alkoholu<\/strong> pred span\u00edm. Odborn\u00edci tvrdia, \u017ee s\u00edce po konzum\u00e1cii alkoholu m\u00f4\u017eete ma\u0165 pocit, \u017ee zasp\u00e1vate \u013eah\u0161ie, av\u0161ak existuje v\u00e4\u010d\u0161ia \u0161anca, \u017ee sa v priebehu noci budete budi\u0165.<\/p>\n

Ru\u0161iv\u00fdm faktorom m\u00f4\u017ee by\u0165 aj modr\u00e9 svetlo. Pr\u00e1ve preto sa odpor\u00fa\u010da si nastavi\u0165 na zariadeniach sp\u00e1nkov\u00fd re\u017eim alebo ich minim\u00e1lne hodinu pred span\u00edm v\u00f4bec nepou\u017e\u00edva\u0165.<\/strong><\/p>\n

Najide\u00e1lnej\u0161ie je, ak sa rodi\u010dia dan\u00e9 n\u00e1vyky nau\u010dia a aplikuj\u00fa ich na svojich de\u0165och.<\/strong> Nielen\u017ee im t\u00fdm ovplyvnia kvalitu \u017eivota, ale aj jeho d\u013a\u017eku.<\/p>","protected":false},"excerpt":{"rendered":"

Kvalita sp\u00e1nku dok\u00e1\u017ee ovplyvni\u0165 n\u00e1\u0161 \u017eivot viac, ne\u017e si mysl\u00edme. Nielen\u017ee sme po\u010das d\u0148a produkt\u00edvnej\u0161\u00ed, pozit\u00edvny dopad m\u00e1 aj na na\u0161e zdravie. Odzrkad\u013euje sa to<\/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-8195","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8195","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=8195"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8195\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}