{"id":8209,"date":"2023-03-08T00:00:00","date_gmt":"2023-03-07T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/cirkadianny-rytmus-ako-na-kvalitny-spanok-a-dostatok-energie-pocas-dna\/"},"modified":"2023-03-08T00:00:00","modified_gmt":"2023-03-07T23:00:00","slug":"cirkadianny-rytmus-ako-na-kvalitny-spanok-a-dostatok-energie-pocas-dna","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/cirkadianny-rytmus-ako-na-kvalitny-spanok-a-dostatok-energie-pocas-dna\/","title":{"rendered":"Cirkadi\u00e1nny rytmus: Ako na kvalitn\u00fd sp\u00e1nok a dostatok energie po\u010das d\u0148a"},"content":{"rendered":"

Hoci ich nebudete po\u010du\u0165 tika\u0165, va\u0161e telo m\u00e1 svoje vlastn\u00e9 hodiny.<\/h3>\n

V\u00e1\u0161 cirkadi\u00e1nny rytmus je vzorec sp\u00e1nku a bdenia v priebehu 24-hodinov\u00e9ho d\u0148a.<\/strong><\/p>\n

Pom\u00e1ha kontrolova\u0165 v\u00e1\u0161 denn\u00fd rozvrh sp\u00e1nku a bdenia.<\/strong><\/p>\n

Cirkadi\u00e1nny rytmus je ovplyvnen\u00fd svetlom a tmou, ako aj in\u00fdmi faktormi.<\/p>\n

V\u00e1\u0161 mozog prij\u00edma sign\u00e1ly na z\u00e1klade v\u00e1\u0161ho prostredia a aktivuje ur\u010dit\u00e9 horm\u00f3ny, men\u00ed va\u0161u telesn\u00fa teplotu a reguluje v\u00e1\u0161 metabolizmus, aby v\u00e1s udr\u017eal v strehu<\/strong> alebo v\u00e1s priviedol k sp\u00e1nku.<\/p>\n

U niektor\u00fdch m\u00f4\u017ee d\u00f4js\u0165 k naru\u0161eniu ich cirkadi\u00e1nneho rytmu v d\u00f4sledku vonkaj\u0161\u00edch faktorov alebo por\u00fach sp\u00e1nku.<\/p>\n

Cirkadi\u00e1nne rytmy ovplyv\u0148uj\u00fa va\u0161e sp\u00e1nkov\u00e9 vzorce, ako aj in\u00e9 sp\u00f4soby fungovania v\u00e1\u0161ho tela, ako s\u00fa va\u0161e horm\u00f3ny, telesn\u00e1 teplota a stravovacie n\u00e1vyky.<\/p>\n

Ke\u010f sa nesynchronizuj\u00fa, m\u00f4\u017eu tie\u017e sp\u00f4sobi\u0165 probl\u00e9my s va\u0161\u00edm zdrav\u00edm – <\/strong>s\u00favisia s r\u00f4znymi poruchami vr\u00e1tane cukrovky, obezity a depresie.<\/p>\n

Udr\u017eiavanie zdrav\u00fdch n\u00e1vykov<\/strong> v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 lep\u0161ie reagova\u0165 na tento prirodzen\u00fd rytmus v\u00e1\u0161ho tela.<\/p>\n

 <\/p>\n

 <\/p>\n

Ako funguj\u00fa cirkadi\u00e1nne rytmy?<\/h3>\n

Bunky vo va\u0161om tele<\/h3>\n

Po prv\u00e9, bunky vo va\u0161om mozgu reaguj\u00fa na svetlo a tmu. <\/strong><\/p>\n

Va\u0161e o\u010di zachyt\u00e1vaj\u00fa tak\u00e9to zmeny v prostred\u00ed a potom vysielaj\u00fa sign\u00e1ly do r\u00f4znych buniek o tom, kedy je \u010das by\u0165 ospal\u00fd alebo bdel\u00fd.<\/strong><\/p>\n

Tieto bunky potom vysielaj\u00fa viac sign\u00e1lov do in\u00fdch \u010dast\u00ed mozgu, ktor\u00e9 aktivuj\u00fa \u010fal\u0161ie funkcie, v\u010faka ktor\u00fdm budete viac unaven\u00ed alebo bdel\u00ed.<\/p>\n

 <\/p>\n

\u00dalohu zohr\u00e1vaj\u00fa horm\u00f3ny<\/h3>\n

Horm\u00f3ny ako melaton\u00edn a kortizol sa m\u00f4\u017eu zvy\u0161ova\u0165 alebo zni\u017eova\u0165 ako s\u00fa\u010das\u0165 v\u00e1\u0161ho cirkadi\u00e1nneho rytmu.<\/p>\n

Melaton\u00edn je horm\u00f3n, ktor\u00fd sp\u00f4sobuje ospalos\u0165<\/strong> a va\u0161e telo ho viac uvo\u013e\u0148uje v noci a potl\u00e1\u010da ho po\u010das d\u0148a.<\/p>\n

Kortizol zvy\u0161uje va\u0161u bdelos\u0165<\/strong> a va\u0161e telo ho r\u00e1no produkuje viac.<\/p>\n

 <\/p>\n

\u010eal\u0161ie faktory<\/h3>\n

Telesn\u00e1 teplota a metabolizmus s\u00fa tie\u017e s\u00fa\u010das\u0165ou v\u00e1\u0161ho cirkadi\u00e1nneho rytmu.<\/p>\n

Va\u0161a teplota kles\u00e1, ke\u010f sp\u00edte<\/strong> a st\u00fapa po\u010das bdel\u00e9ho stavu.<\/p>\n

Okrem toho v\u00e1\u0161 metabolizmus funguje po\u010das d\u0148a r\u00f4znymi r\u00fdchlos\u0165ami.<\/strong><\/p>\n

In\u00e9 faktory m\u00f4\u017eu tie\u017e ovplyvni\u0165 v\u00e1\u0161 cirkadi\u00e1nny rytmus.<\/p>\n

V\u00e1\u0161 rytmus sa m\u00f4\u017ee upravi\u0165 na z\u00e1klade va\u0161ej pracovnej doby, fyzickej aktivity, stresu a \u00fazkosti a \u010fal\u0161\u00edch n\u00e1vykov<\/strong>.<\/p>\n

Vek je \u010fal\u0161\u00edm faktorom<\/strong>, ktor\u00fd ovplyv\u0148uje cirkadi\u00e1nny rytmus – b\u00e1b\u00e4tk\u00e1, dospievaj\u00faci a dospel\u00ed pre\u017e\u00edvaj\u00fa cirkadi\u00e1nne rytmy odli\u0161ne.<\/p>\n

<\/h3>\n

<\/h3>\n

Cirkadi\u00e1nny rytmus u det\u00ed<\/h3>\n

U novorodencov sa cirkadi\u00e1nny rytmus vyvinie a\u017e vo veku nieko\u013ek\u00fdch mesiacov. <\/strong><\/p>\n

To m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee ich sp\u00e1nkov\u00fd re\u017eim bude v prv\u00fdch d\u0148och, t\u00fd\u017ed\u0148och a mesiacoch \u017eivota nepravideln\u00fd. <\/strong><\/p>\n

Ich cirkadi\u00e1nny rytmus sa vyv\u00edja, ke\u010f sa prisp\u00f4sobuj\u00fa prostrediu a za\u017e\u00edvaj\u00fa zmeny na svojom tele.<\/p>\n

B\u00e1b\u00e4tk\u00e1 za\u010d\u00ednaj\u00fa uvo\u013e\u0148ova\u0165 melaton\u00edn pribli\u017ene vo veku 3 mesiacov a horm\u00f3n kortizol sa vyv\u00edja od 2 do 9 mesiacov.<\/strong><\/p>\n

Bato\u013eat\u00e1 a deti maj\u00fa pomerne regulovan\u00fd pl\u00e1n sp\u00e1nku, ke\u010f ich cirkadi\u00e1nny rytmus a telesn\u00e9 funkcie dozrej\u00fa.<\/p>\n

Deti potrebuj\u00fa pribli\u017ene 9 alebo 10 hod\u00edn sp\u00e1nku<\/strong> za noc.<\/p>\n

 <\/p>\n

Cirkadi\u00e1nny rytmus u dospievaj\u00facich<\/h3>\n

T\u00edned\u017eeri za\u017e\u00edvaj\u00fa posun vo svojom cirkadi\u00e1nnom rytme zn\u00e1my ako oneskorenie f\u00e1zy sp\u00e1nku. <\/strong><\/p>\n

Na rozdiel od detsk\u00fdch rokov so skor\u00fdm span\u00edm okolo 20. alebo 21. hodiny ve\u010der, t\u00edned\u017eeri m\u00f4\u017eu by\u0165 unaven\u00ed a\u017e ove\u013ea nesk\u00f4r v noci.<\/strong><\/p>\n

Melaton\u00edn nemus\u00ed st\u00fapa\u0165 sk\u00f4r ako o 22:00 alebo 23:00, no aj nesk\u00f4r.<\/p>\n

Tento posun tie\u017e vedie k potrebe t\u00edned\u017eera spa\u0165 do neskor\u0161\u00edch rann\u00fdch hod\u00edn. <\/strong><\/p>\n

Ich najvy\u0161\u0161ia ospalos\u0165 v noci je od 3:00 do 7:00 – alebo mo\u017eno e\u0161te nesk\u00f4r -, no st\u00e1le potrebuj\u00fa rovnak\u00e9 mno\u017estvo sp\u00e1nku ako deti.<\/strong><\/p>\n

 <\/p>\n

Cirkadi\u00e1nny rytmus u dospel\u00fdch<\/h3>\n

Dospel\u00ed, ktor\u00ed maj\u00fa zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl by mali ma\u0165 celkom konzistentn\u00fd cirkadi\u00e1nny rytmus. <\/strong><\/p>\n

\u010cas ich sp\u00e1nku a preb\u00fadzania by mal zosta\u0165 stabiln\u00fd, ak dodr\u017eiavaj\u00fa celkom pravideln\u00fd rozvrh a sna\u017eia sa ka\u017ed\u00fa noc spa\u0165 7 a\u017e 9 hod\u00edn. <\/strong><\/p>\n

Dospel\u00ed vo v\u00e4\u010d\u0161ine pr\u00edpadov zaspia pred polnocou, preto\u017ee sa do ich tela uvo\u013e\u0148uje melaton\u00edn.<\/p>\n

Ako dospel\u00ed dosiahneme na\u0161e najunavenej\u0161ie f\u00e1zy d\u0148a od 2. do 4. hodiny r\u00e1no a od 13. do 15. hodiny.<\/strong><\/p>\n

Star\u0161\u00ed dospel\u00ed si m\u00f4\u017eu v\u0161imn\u00fa\u0165 zmeny cirkadi\u00e1nneho rytmu s vekom, za\u010dn\u00fa chodi\u0165 spa\u0165 sk\u00f4r ako predt\u00fdm a preb\u00fadzaj\u00fa sa v skor\u00fdch rann\u00fdch hodin\u00e1ch.<\/p>\n

Vo v\u0161eobecnosti je to prirodzen\u00e1 s\u00fa\u010das\u0165 starnutia.<\/strong><\/p>\n

 <\/p>\n

R\u00f4zne vzory pre r\u00f4znych \u013eud\u00ed<\/h3>\n

Pravdepodobne ste si v\u0161imli, \u017ee v ur\u010dit\u00fdch \u010dastiach d\u0148a sa c\u00edtite ostra\u017eitej\u0161ie a v in\u00fdch m\u00e1te energie menej.<\/strong><\/p>\n

Tento vzorec s\u00favis\u00ed s va\u0161\u00edm chronotypom alebo osobn\u00fdm cirkadi\u00e1nnym rytmom.<\/p>\n

 <\/p>\n

\u013dudia v\u00e4\u010d\u0161inou spadaj\u00fa do jednej z dvoch skup\u00edn:<\/strong><\/p>\n

A, Rann\u00e9 vt\u00e1\u010dat\u00e1<\/strong><\/p>\n

Ak je pre v\u00e1s \u013eahk\u00e9 sa r\u00e1no zobudi\u0165 a c\u00edtite, \u017ee m\u00e1te najviac energie na za\u010diatku d\u0148a, ste rann\u00fd \u010dlovek.<\/p>\n

Telesn\u00e9 hodiny rann\u00e9ho vt\u00e1\u010da\u0165a m\u00f4\u017eu be\u017ea\u0165 o nie\u010do r\u00fdchlej\u0161ie ako 24 hod\u00edn.<\/strong><\/p>\n

B, No\u010dn\u00e9 sovy<\/strong><\/p>\n

Ak ste ve\u010dern\u00ed\u010dka, va\u0161e telesn\u00e9 hodiny be\u017eia pomal\u0161ie ako 24 hod\u00edn. <\/strong><\/p>\n

Je pre v\u00e1s \u0165a\u017ek\u00e9 sa r\u00e1no zobudi\u0165 a c\u00edti\u0165 sa hne\u010f ostra\u017eito a pln\u00fd energie.<\/p>\n

Najviac energie budete ma\u0165 ove\u013ea nesk\u00f4r po\u010das d\u0148a.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

Hoci ich nebudete po\u010du\u0165 tika\u0165, va\u0161e telo m\u00e1 svoje vlastn\u00e9 hodiny. V\u00e1\u0161 cirkadi\u00e1nny rytmus je vzorec sp\u00e1nku a bdenia v priebehu 24-hodinov\u00e9ho d\u0148a. Pom\u00e1ha kontrolova\u0165<\/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-8209","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8209","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=8209"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8209\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}