{"id":8357,"date":"2023-07-03T00:00:00","date_gmt":"2023-07-02T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/co-sa-deje-ked-sa-zobudzame-pomozte-svojmu-telu-a-skuste-tieto-tipy\/"},"modified":"2023-07-03T00:00:00","modified_gmt":"2023-07-02T23:00:00","slug":"co-sa-deje-ked-sa-zobudzame-pomozte-svojmu-telu-a-skuste-tieto-tipy","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/co-sa-deje-ked-sa-zobudzame-pomozte-svojmu-telu-a-skuste-tieto-tipy\/","title":{"rendered":"\u010co sa deje ke\u010f sa zob\u00fadzame? Pom\u00f4\u017ete svojmu telu a sk\u00faste tieto tipy!"},"content":{"rendered":"

\u010co sa deje, ke\u010f sa zobud\u00edme?<\/h3>\n

Telo sa pripravuje na prebudenie asi hodinu predt\u00fdm, ako sa prebud\u00edte<\/strong> \u2013 va\u0161a telesn\u00e1 teplota za\u010dne st\u00fapa\u0165 a krvn\u00fd tlak sa zv\u00fd\u0161i.<\/p>\n

Seroton\u00edn a kortizol zaplavia mozog<\/strong> a neur\u00f3ny, a aktivita sa spust\u00ed.<\/p>\n

Pri prirodzenom preb\u00fadzan\u00ed sa sp\u00e1nok zvy\u010dajne kon\u010d\u00ed po\u010das obdobia sp\u00e1nku bez r\u00fdchleho pohybu o\u010d\u00ed (NREM), zn\u00e1meho aj ako \u013eahk\u00fd sp\u00e1nok.<\/p>\n

Ak pou\u017e\u00edvate bud\u00edk, ktor\u00fd sa m\u00f4\u017ee spusti\u0165 po\u010das obdobia hlb\u0161ieho sp\u00e1nku<\/strong>, m\u00f4\u017eete zisti\u0165, \u017ee sa zobud\u00edte unaven\u00ed, najm\u00e4 ak sa \u010das zasp\u00e1vania a vst\u00e1vania men\u00ed<\/strong> zo d\u0148a na de\u0148.<\/p>\n

Ka\u017ed\u00fd prech\u00e1dza prechodom zo sp\u00e1nku do bdel\u00e9ho stavu, ktor\u00fd sa vyzna\u010duje zn\u00ed\u017eenou bdelos\u0165ou, zhor\u0161en\u00fdm v\u00fdkonom a t\u00fa\u017ebou vr\u00e1ti\u0165 sa spa\u0165. <\/strong><\/p>\n

Pokia\u013e nem\u00e1te chronick\u00fd nedostatok sp\u00e1nku, zvy\u010dajne to trv\u00e1 menej ako 30 min\u00fat.<\/strong><\/p>\n

To, ko\u013eko poci\u0165ujete zotrva\u010dnos\u0165 sp\u00e1nku, z\u00e1vis\u00ed od v\u00e1\u0161ho cirkadi\u00e1nneho rytmu a sp\u00e1nkov\u00fdch n\u00e1vykov.<\/strong><\/p>\n

Cirkadi\u00e1nny rytmus s\u00fa va\u0161e vn\u00fatorn\u00e9 telesn\u00e9 hodiny, ktor\u00e9 s\u00fa naladen\u00e9 na 24-hodinov\u00fd cyklus.<\/strong><\/p>\n

Tieto hodiny m\u00f4\u017eu ma\u0165 prirodzen\u00e9 preferencie pre de\u0148 alebo noc – niektor\u00ed \u013eudia s\u00fa n\u00e1chyln\u00ed na skor\u00e9 prebudenie, zatia\u013e \u010do in\u00ed prirodzene spia dlh\u0161ie.<\/p>\n

Ak ste prirodzen\u00e1 no\u010dn\u00e1 sova, existuje nieko\u013eko vec\u00ed, ktor\u00e9 m\u00f4\u017eete urobi\u0165, aby ste sa zobudili pozit\u00edvne a pokojne. <\/strong><\/p>\n

\u017diadna z nich nezah\u0155\u0148a okam\u017eit\u00fa kontrolu pracovn\u00fdch e-mailov alebo rolovanie soci\u00e1lnych siet\u00ed z postele.<\/p>\n

 <\/p>\n Doprajte si dostatok slne\u010dn\u00e9ho svetla a vst\u00e1vajte s \u00fasmevom! Zdroj: morningtea.in\n

 <\/p>\n

Ako sa zobudi\u0165: ide\u00e1lna rutina rann\u00e9ho vst\u00e1vania<\/h3>\n

Spr\u00e1vna rutina v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zobudi\u0165 sa svie\u017ei a pripraven\u00ed za\u010da\u0165 svoj de\u0148.<\/p>\n

Venujete nejak\u00fd \u010das investovaniu do seba a svojich potrieb, budete to oce\u0148ova\u0165 v priebehu cel\u00e9ho d\u0148a.<\/strong><\/p>\n

Va\u0161e rann\u00e9 o\u010dak\u00e1vania toho, ak\u00fd stresuj\u00faci (alebo nie) bude v\u00e1\u0161 de\u0148, nakoniec ovplyvnia to, ako pre\u017e\u00edvate a nahliadate na to, \u010do sa v ten de\u0148 stane.<\/p>\n

Tak\u017ee \u00famyseln\u00fd a pozit\u00edvny postoj<\/strong> k tomu, ako sa zob\u00fadzate, v\u00e1s m\u00f4\u017ee upokojova\u0165 po cel\u00fd de\u0148.<\/p>\n

 <\/p>\n

Vysk\u00fa\u0161ajte tieto overen\u00e9 tipy, ako sa r\u00e1no zobudi\u0165<\/h3>\n

 <\/p>\n

1. Udr\u017eujte \u010das vst\u00e1vania \u010do najpravidelnej\u0161\u00ed<\/h3>\n

Ak sa niektor\u00e9 dni zobud\u00edte o 6:00, in\u00e9 o 8:00 a \u010fal\u0161ie o 11:00, pom\u00fdlite svoj cirkadi\u00e1nny rytmus. <\/strong><\/p>\n

Niektor\u00ed \u013eudia zvykn\u00fa cez v\u00edkendy vst\u00e1va\u0165 \u010do najnesk\u00f4r – to m\u00f4\u017ee by\u0165 v skuto\u010dnosti kontraprodukt\u00edvne<\/strong>, \u010do e\u0161te viac zhor\u0161uje va\u0161e telesn\u00e9 hodiny.<\/p>\n

Dajte si za cie\u013e, aby ste sa ka\u017ed\u00fd de\u0148 zobudili v rovnakom 15-min\u00fatovom okne, a sna\u017ete sa bud\u00edk neodklada\u0165.<\/p>\n

Ak toti\u017e op\u00e4\u0165 upadnete do sp\u00e1nku, v\u00e1\u0161 \u010fal\u0161\u00ed bud\u00edk v\u00e1s m\u00f4\u017ee prebudi\u0165 v novom sp\u00e1nkovom cykle a vst\u00e1va\u0165 budete e\u0161te \u0165a\u017e\u0161ie.<\/strong><\/p>\n

 <\/p>\n

2. Pr\u00edtomnos\u0165 svetla<\/h3>\n

Vystavenie jasn\u00e9mu bielemu svetlu zvy\u0161uje na\u0161u bdelos\u0165. <\/strong><\/p>\n

Slne\u010dn\u00e9 svetlo je skvel\u00e9, jednoducho roztiahnite z\u00e1vesy v sp\u00e1lni – ak mus\u00edte vsta\u0165 pred slnkom, vn\u00fatorn\u00e9 svetl\u00e1 funguj\u00fa samozrejme tie\u017e.<\/strong><\/p>\n

<\/h3>\n Vysk\u00fa\u0161ajte rann\u00fa medit\u00e1ciu, nalad\u00ed to V\u00e1\u0161 de\u0148 na pokojnej\u0161iu vlnu. Zdroj: yogabasics.com\n

 <\/p>\n

3. Meditujte<\/h3>\n

Za\u010da\u0165 de\u0148 medit\u00e1ciou preb\u00fadzania m\u00f4\u017ee pom\u00f4c\u0165 pripravi\u0165 p\u00f4du pre \u00faspe\u0161n\u00fd de\u0148.<\/p>\n

Pestovan\u00edm si vn\u00fatorn\u00e9ho pokoja, k\u00fdm sa vrhnete do svojho d\u0148a, sa m\u00f4\u017eete dosta\u0165 do najlep\u0161ej poz\u00edcie, aby ste sa k sebe a ostatn\u00fdm spr\u00e1vali l\u00e1skavo.<\/strong><\/p>\n

 <\/p>\n

Rann\u00e1 medit\u00e1cia na prebudenie<\/h3>\n

Ak si priprav\u00edte zelen\u00e9 smoothie na ra\u0148ajky alebo zacvi\u010d\u00edte pred za\u010diatkom d\u0148a<\/strong>, u\u017e m\u00e1te rann\u00fa rutinu pre svoje fyzick\u00e9 zdravie.<\/p>\n

Pridanie kr\u00e1tkej rannej medit\u00e1cie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 postara\u0165 sa aj o va\u0161e du\u0161evn\u00e9 zdravie.<\/p>\n

Okrem in\u00e9ho, medit\u00e1cia zni\u017euje \u00fazkos\u0165, zlep\u0161uje rozsah pozornosti a zvy\u0161uje pozit\u00edvne pocity.<\/strong><\/p>\n

Cvi\u010den\u00edm mozgu a posil\u0148ovan\u00edm schopnost\u00ed myslenia na vy\u0161\u0161ej \u00farovni pomocou medit\u00e1cie, m\u00f4\u017eete lep\u0161ie kontrolova\u0165 svoje reakcie na stresov\u00e9 alebo neo\u010dak\u00e1van\u00e9 situ\u00e1cie.<\/strong><\/p>\n

 <\/p>\n

Vysk\u00fa\u0161ajte tieto tipy, aby ste zo svojej medit\u00e1cie vy\u0165a\u017eili maximum<\/h3>\n

 <\/p>\n

N\u00e1jdite si \u010das<\/h3>\n

Zobu\u010fte sa o 5 alebo 10 min\u00fat sk\u00f4r<\/strong> ako zvy\u010dajne, alebo si napl\u00e1nujte vynecha\u0165 \u010das\u0165 svojej be\u017enej rutiny<\/strong> \u2013 napr\u00edklad tak, \u017ee si ve\u010der predt\u00fdm vyberiete oble\u010denie, prednastav\u00edte si k\u00e1vovar alebo si rann\u00e9 \u010d\u00edtanie \u010di podcast prehod\u00edte na \u010das obeda.<\/p>\n

 <\/p>\n

Urobte si pohodlie<\/h3>\n

Ak chcete meditova\u0165 v posteli, odpor\u00fa\u010dame v\u00e1m sedie\u0165 vzpriamene, aby ste sa vyhli op\u00e4tovn\u00e9mu upadnutiu do sp\u00e1nku.<\/p>\n

M\u00f4\u017eete tie\u017e vysk\u00fa\u0161a\u0165 pohodln\u00e9 kreslo alebo miesto na podlahe. <\/strong><\/p>\n

Pom\u00f4c\u0165 m\u00f4\u017ee aj nastavenie v\u00e1\u0161ho medita\u010dn\u00e9ho miesta<\/strong> – m\u00f4\u017ee \u00eds\u0165 napr\u00edklad o vank\u00fa\u0161 prilo\u017een\u00fd k stene predch\u00e1dzaj\u00faci ve\u010der, ktor\u00fd v\u00e1s bude motivova\u0165, aby ste tam zamierili hne\u010f, ako sa zobud\u00edte.<\/p>\n

 <\/p>\n

Vyberte si typ medit\u00e1cie, ktor\u00fd v\u00e1m vyhovuje<\/h3>\n

Vysk\u00fa\u0161ajte v\u00e1\u0161 ob\u013e\u00faben\u00fd druh medit\u00e1cie, no mo\u017eno v\u00e1m r\u00e1no bude sedie\u0165 lep\u0161ie in\u00fd – otestujte ich a vyberte si \u010do v\u00e1m sed\u00ed najlep\u0161ie.<\/p>\n

 <\/p>\n

Ako sa \u013eah\u0161ie zobudi\u0165? U\u013eah\u010dite si sp\u00e1nok!<\/h3>\n

Najlep\u0161ie zostaven\u00e9 pl\u00e1ny preb\u00fadzania nezm\u00f4\u017eu ve\u013ea, ak ste noc predt\u00fdm nezaspali dobre.<\/p>\n

Aby ste sa lep\u0161ie vyspali, doprajte si pred span\u00edm \u010das na oddych. <\/strong><\/p>\n

M\u00f4\u017eete po\u010d\u00fava\u0165 upokojuj\u00facu hudbu, pre\u010d\u00edta\u0165 si knihu \u010di po\u010d\u00fava\u0165 v\u00e1\u0161 ob\u013e\u00faben\u00fd podcast.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"

\u010co sa deje, ke\u010f sa zobud\u00edme? Telo sa pripravuje na prebudenie asi hodinu predt\u00fdm, ako sa prebud\u00edte \u2013 va\u0161a telesn\u00e1 teplota za\u010dne st\u00fapa\u0165 a krvn\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-8357","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8357","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=8357"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8357\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}