{"id":8393,"date":"2023-07-29T00:00:00","date_gmt":"2023-07-28T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/chcete-vediet-ako-zaspat-za-12-minut-alebo-menej\/"},"modified":"2023-07-29T00:00:00","modified_gmt":"2023-07-28T23:00:00","slug":"chcete-vediet-ako-zaspat-za-12-minut-alebo-menej","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/chcete-vediet-ako-zaspat-za-12-minut-alebo-menej\/","title":{"rendered":"Chcete vedie\u0165, ako zaspa\u0165 za 12 min\u00fat alebo menej?"},"content":{"rendered":"<p>M\u00f4\u017ee to trva\u0165 nieko\u013eko pokusov a omylov, ale<strong> tieto strat\u00e9gie v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 vylie\u010di\u0165 nespavos\u0165.<\/strong><\/p>\n<p>Ke\u010f noc \u010do noc \u010del\u00edte nespavosti a ni\u010d v\u00e1m nepom\u00e1ha, m\u00f4\u017ee to vo v\u00e1s vyvola\u0165 pocit z\u00fafalstva.<\/p>\n<p>Jedin\u00e9, \u010do chcete, je nau\u010di\u0165 sa r\u00fdchlo zaspa\u0165, no mus\u00edte p\u00e1tra\u0165 hlb\u0161ie &#8211; <strong>nespavos\u0165 m\u00e1 \u010dasto z\u00e1kladn\u00fa pr\u00ed\u010dinu, ako je stres, \u00fazkos\u0165 alebo zdravotn\u00fd stav. <\/strong><\/p>\n<p>Skuto\u010dn\u00fd \u201eliek\u201c m\u00f4\u017ee vy\u017eadova\u0165<strong> hlb\u0161\u00ed ponor do t\u00fdchto probl\u00e9mov.<\/strong><\/p>\n<p>V tomto \u010dl\u00e1nku sa dozviete tipy na praktick\u00e9 strat\u00e9gie, ktor\u00e9 m\u00f4\u017eete okam\u017eite za\u010da\u0165 pou\u017e\u00edva\u0165.<\/p>\n<p>&nbsp;<\/p>\n<h3>S\u00fastre\u010fte sa na svoj dych<\/h3>\n<p>Hlbok\u00e9 dychov\u00e9 cvi\u010denia v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 upokoji\u0165 va\u0161u zanepr\u00e1zdnen\u00fa myse\u013e.<\/p>\n<p>Ak zist\u00edte, \u017ee sa zaober\u00e1te<strong> ru\u0161iv\u00fdmi my\u0161lienkami, ktor\u00e9 v\u00e1s dr\u017eia hore, meditat\u00edvne d\u00fdchanie v\u00e1m m\u00f4\u017ee skuto\u010dne pom\u00f4c\u0165.<\/strong><\/p>\n<p><strong>\u00dazkostn\u00e9 my\u0161lienky o pr\u00e1ci, \u0161kole a vz\u0165ahoch<\/strong> s\u00fa \u010dastou pr\u00ed\u010dinou nespavosti.<\/p>\n<p>Rovnako tak aj<strong> rumin\u00e1cia, pri ktorej si v mysli prehr\u00e1vate minul\u00e9 udalosti<\/strong> alebo opakovane prem\u00fd\u0161\u013eate o t\u00fdch ist\u00fdch negat\u00edvnych my\u0161lienkach.<\/p>\n<p>M\u00f4\u017eete za\u010da\u0165 t\u00fdm, \u017ee sa zameriate na svoje d\u00fdchanie &#8211; pri po\u010d\u00edtan\u00ed do p\u00e4\u0165 sa zhlboka nad\u00fdchnite a pri po\u010d\u00edtan\u00ed do p\u00e4\u0165 vyd\u00fdchnite.<\/p>\n<p>Existuje mno\u017estvo dychov\u00fdch techn\u00edk a cvi\u010den\u00ed, ktor\u00e9 m\u00f4\u017eete vysk\u00fa\u0161a\u0165.<\/p>\n<p>M\u00f4\u017eete tie\u017e vyu\u017ei\u0165 riaden\u00fa medit\u00e1ciu alebo za\u010da\u0165 chodi\u0165 na <strong>spolo\u010dn\u00e9 medit\u00e1cie s in\u00fdmi \u013eu\u010fmi, kde k meditovaniu n\u00e1jdete in\u00fa cestu a nau\u010d\u00edte sa o sebe nov\u00e9 veci.<\/strong><\/p>\n<h3><\/h3>\n<h3><\/h3>\n<h3>N\u00e1jdite si pokoj a ticho<\/h3>\n<p>Zasp\u00e1vanie so zapnut\u00fdm filmom, \u010di podcastom je \u010dast\u00fd trend v mnoh\u00fdch dom\u00e1cnostiach, no pozor na to &#8211; <strong>zvuk v\u00e1s toti\u017e m\u00f4\u017ee v skuto\u010dnosti dr\u017ea\u0165 v bdelom stave. <\/strong><\/p>\n<p>Vytvorenie<strong> pokojn\u00e9ho prostredia pom\u00e1ha v\u00e1\u0161mu mozgu a telu uklada\u0165 sa do oddychov\u00e9ho stavu<\/strong> pred span\u00edm.<\/p>\n<p>Ak s\u00fa tr\u00fabenie alebo hlu\u010dn\u00ed susedia mimo va\u0161u kontrolu, zv\u00e1\u017ete pou\u017eitie zvukov\u00e9ho zariadenia alebo relaxa\u010dnej aplik\u00e1cie na prehlu\u0161enie hluku.<\/p>\n<p>M\u00f4\u017eete sk\u00fasi\u0165 r\u00f4zne <strong>medita\u010dn\u00e9 skladby a zvuky pr\u00edrody, no ak je hluk zvonku st\u00e1le ru\u0161iv\u00fd, sk\u00faste napr\u00edklad zapn\u00fa\u0165 ventil\u00e1tor.<\/strong><\/p>\n<p>Ak m\u00e1te hlu\u010dn\u00e9ho partnera, zv\u00e1\u017ete \u0161tuple do u\u0161\u00ed, ktor\u00e9 zablokuj\u00fa zvuk chr\u00e1pania.<\/p>\n<p>M\u00f4\u017eete dokonca zv\u00e1\u017ei\u0165 <strong>m\u00e4kk\u00e9 sl\u00fachadl\u00e1 ur\u010den\u00e9 na sp\u00e1nok.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Dajte si prest\u00e1vku od modr\u00e9ho svetla<\/h3>\n<p><strong>Modr\u00e9 svetlo m\u00e1 najvy\u0161\u0161iu energetick\u00fa hladinu zo v\u0161etk\u00fdch svetiel<\/strong> vo vidite\u013enom svetelnom spektre.<\/p>\n<p>Pom\u00e1ha <strong>zvy\u0161ova\u0165 bdelos\u0165, funkciu mozgu a n\u00e1ladu. <\/strong><\/p>\n<p>Aj ke\u010f n\u00e1m tieto veci cez de\u0148 neprek\u00e1\u017eaj\u00fa, v noci n\u00e1m nerobia \u017eiadnu l\u00e1skavos\u0165, pr\u00e1ve naopak.<\/p>\n<p>Modr\u00e9 svetlo <strong>pom\u00e1ha regulova\u0165 v\u00e1\u0161 cirkadi\u00e1nny rytmus a hladiny melaton\u00ednu<\/strong>, \u010do je d\u00f4vod, pre\u010do jeho no\u010dn\u00e1 aktivita m\u00f4\u017ee ve\u013emi naru\u0161i\u0165 v\u00e1\u0161 sp\u00e1nok.<\/p>\n<p>Okrem <strong>slnka z\u00edskavate modr\u00e9 svetlo z obrazoviek v\u00e1\u0161ho telef\u00f3nu, telev\u00edzora a po\u010d\u00edta\u010da.<\/strong><\/p>\n<p>Ak chcete zn\u00ed\u017ei\u0165 vplyv modr\u00e9ho svetla, sk\u00faste vypn\u00fa\u0165 zariadenia na nieko\u013eko hod\u00edn pred span\u00edm.<\/p>\n<p>Ak je to pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9, pou\u017eite na svojich zariadeniach filter modr\u00e9ho svetla alebo si nasa\u010fte okuliare s modr\u00fdm svetlom.<\/p>\n<p>&nbsp;<\/p>\n<h3>Pre\u010d\u00edtajte si knihu alebo \u010dasopis<\/h3>\n<p>\u010c\u00edtanie v posteli m\u00f4\u017ee podpori\u0165 sp\u00e1nok t\u00fdm, \u017ee v\u00e1s prenesie do in\u00e9ho sveta.<\/p>\n<p>M\u00f4\u017ee v\u00e1s tie\u017e <strong>odvr\u00e1ti\u0165 od starost\u00ed v\u00e1\u0161ho d\u0148a.\u00a0<\/strong><\/p>\n<p>Udr\u017eujte <strong>svetl\u00e1 tlmen\u00e9, ale dostato\u010dne siln\u00e9, aby ste nemuseli \u017em\u00fari\u0165. <\/strong><\/p>\n<p>Ak pou\u017e\u00edvate <strong>elektronick\u00fa \u010d\u00edta\u010dku, majte svetlo na n\u00edzkej \u00farovni.<\/strong><\/p>\n<p>\u00dalohu m\u00f4\u017ee zohr\u00e1va\u0165 aj to, ako a \u010do \u010d\u00edtate.<\/p>\n<p>Vyhnite sa pri\u0165a\u017euj\u00facim alebo znepokojuj\u00facim spr\u00e1vam a n\u00e1ro\u010dn\u00fdm \u017e\u00e1nrom.<\/p>\n<p>Pred span\u00edm s\u00fa ide\u00e1lne\u00a0<strong>z\u00e1bavn\u00e9 beletristick\u00e9 knihy, pokojn\u00e9 historick\u00e9 knihy alebo kr\u00e1tke \u010dl\u00e1nky v \u010dasopisoch, ktor\u00e9 sa zameriavaj\u00fa na \u013eahko str\u00e1vite\u013en\u00e9 t\u00e9my.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Pite bylinkov\u00fd \u010daj<\/h3>\n<p>Pravdepodobne viete, \u017ee pitie <strong>kofe\u00ednov\u00fdch n\u00e1pojov v noci v\u00e1m ned\u00e1 sp\u00e1va\u0165. <\/strong><\/p>\n<p>No<strong> ani \u010dasto sklo\u0148ovan\u00fd poh\u00e1r v\u00edna nemus\u00ed by\u0165 o ni\u010d lep\u0161\u00ed. <\/strong><\/p>\n<p>Alkoholick\u00e9 n\u00e1poje <strong>nar\u00fa\u0161aj\u00fa sp\u00e1nkov\u00fd re\u017eim, \u010do sp\u00f4sobuje, \u017ee sa r\u00fdchlo zobud\u00edte uprostred noci a nebudete m\u00f4c\u0165 r\u00fdchlo zaspa\u0165.<\/strong><\/p>\n<p>Ak h\u013ead\u00e1te n\u00e1hradn\u00fd n\u00e1poj, pre\u010do nesk\u00fasi\u0165 namiesto toho bylinkov\u00fd \u010daj?<\/p>\n<p>Medzi bylinkov\u00e9 \u010daje, ktor\u00e9 zlep\u0161uj\u00fa kvalitu sp\u00e1nku, patr\u00ed <strong>harman\u010dekov\u00fd a levandu\u013eov\u00fd \u010daj. <\/strong><\/p>\n<p>Sk\u00faste urobi\u0165<strong> pitie \u010daju s\u00fa\u010das\u0165ou v\u00e1\u0161ho no\u010dn\u00e9ho ritu\u00e1lu.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Urobte si pohodlie<\/h3>\n<p>Va\u0161e pohodlie m\u00e1 v\u00fdznamn\u00fd vplyv na va\u0161u schopnos\u0165 necha\u0165 sa un\u00e1\u0161a\u0165 a zaspa\u0165.<\/p>\n<p>Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee va\u0161a<strong> ide\u00e1lna poloha pri sp\u00e1nku sa m\u00f4\u017ee v priebehu rokov meni\u0165 v d\u00f4sledku zdravotn\u00fdch probl\u00e9mov<\/strong> alebo bolest\u00ed.<\/p>\n<p>M\u00f4\u017ee v\u00e1m pom\u00f4c\u0165 zmeni\u0165 <strong>polohu krku, chrbta alebo n\u00f4h pomocou podporn\u00fdch vank\u00fa\u0161ov.<\/strong><\/p>\n<p>Ak v\u00e1\u0161 vank\u00fa\u0161 u\u017e za\u017eil lep\u0161ie \u010dasy, zv\u00e1\u017ete k\u00fapu nov\u00e9ho.<\/p>\n<p>H\u013eadajte nie\u010do ur\u010den\u00e9 pre preferovan\u00fa polohu sp\u00e1nku a experimentujte s materi\u00e1lmi, ako je pam\u00e4\u0165ov\u00e1 pena.<\/p>\n<p>Previsnut\u00fd alebo <strong>hrbo\u013eat\u00fd matrac m\u00f4\u017ee nepriaznivo ovplyvni\u0165 va\u0161u polohu pri sp\u00e1nku a sp\u00f4sobi\u0165 boles\u0165 k\u013abov.<\/strong><\/p>\n<p>Teplota tie\u017e hr\u00e1 rolu vo va\u0161om komforte.<\/p>\n<p>V\u00e4\u010d\u0161ine \u013eud\u00ed pom\u00e1ha udr\u017eiava\u0165<strong> n\u00edzku teplotu a pou\u017e\u00edva\u0165 prikr\u00fdvku. <\/strong><\/p>\n<p>Pom\u00f4c\u0165 m\u00f4\u017ee pootvoren\u00e9 okno, klimatiz\u00e1cia alebo ventil\u00e1tor pri posteli.<\/p>\n<p>Rovnako tak <strong>chladiace plachty a po\u0165ahy na matrace vyroben\u00e9 z priedu\u0161n\u00fdch materi\u00e1lov, ako je bambus.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<h3>Sk\u00faste melaton\u00edn<\/h3>\n<p>Melaton\u00edn n\u00e1jdete vo forme r\u00f4znych v\u00fd\u017eivov\u00fdch doplnkov, <strong>be\u017ene dostupn\u00fdch v ka\u017edej lek\u00e1rni \u010di obchodoch.<\/strong><\/p>\n<p>Tento<strong> prirodzene sa vyskytuj\u00faci horm\u00f3n pom\u00e1ha regulova\u0165 cirkadi\u00e1nny rytmus v\u00e1\u0161ho tela a pripravuje v\u00e1s na sp\u00e1nok.<\/strong><\/p>\n<p>Aby ste melaton\u00edn vyu\u017eili efekt\u00edvne,<strong> u\u017eite ho 2 hodiny pred t\u00fdm, ako chcete zaspa\u0165. <\/strong><\/p>\n<p>Za\u010dnite s n\u00edzkou d\u00e1vkou, aby ste videli, ako va\u0161e telo reaguje.<\/p>","protected":false},"excerpt":{"rendered":"<p>M\u00f4\u017ee to trva\u0165 nieko\u013eko pokusov a omylov, ale tieto strat\u00e9gie v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 vylie\u010di\u0165 nespavos\u0165. Ke\u010f noc \u010do noc \u010del\u00edte nespavosti a ni\u010d v\u00e1m nepom\u00e1ha,<\/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-8393","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8393","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=8393"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8393\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}