{"id":8525,"date":"2023-10-28T00:00:00","date_gmt":"2023-10-27T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/problemy-so-spankom\/"},"modified":"2023-10-28T00:00:00","modified_gmt":"2023-10-27T23:00:00","slug":"problemy-so-spankom","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/problemy-so-spankom\/","title":{"rendered":"Po\u010det Slov\u00e1kov u\u017e\u00edvaj\u00facich lieky proti nespavosti rap\u00eddne rastie. Ako si nastavi\u0165 vhodn\u00fa sp\u00e1nkov\u00fa hygienu?"},"content":{"rendered":"<p>Sp\u00e1nok ovplyv\u0148uje viacero \u017eivotn\u00fdch funkci\u00ed. Pod\u013ea v\u00fdsledkov mnoh\u00fdch \u0161t\u00fadi\u00ed sa pova\u017euje za liek na dlhovekos\u0165, nako\u013eko <strong>jeho kvalita a po\u010det hod\u00edn m\u00f4\u017eu pred\u013a\u017ei\u0165 \u017eivot o nieko\u013eko rokov.<\/strong><\/p>\n<p>Ako sme uviedli v na\u0161om predch\u00e1dzaj\u00facom \u010dl\u00e1nku, <strong>v pr\u00edpade s uvedenou s\u00favislos\u0165ou sa m\u00f4\u017eu mu\u017ei do\u017ei\u0165 a\u017e o p\u00e4\u0165 rokov dlh\u0161ie.<\/strong> \u017densk\u00e9 zast\u00fapenie je u\u017e v men\u0161ej nev\u00fdhode, nako\u013eko sa u neho m\u00f4\u017ee d\u013a\u017eka \u017eivot pred\u013a\u017ei\u0165 len o dva roky.<\/p>\n<p>Mnoh\u00fdch Slov\u00e1kov v\u0161ak aj cez tieto pozit\u00edvne progn\u00f3zy tr\u00e1pia probl\u00e9my so sp\u00e1nkom. V\u00fdnimku netvoria ani <strong>pacienti u\u017e\u00edvaj\u00faci lieky na spanie,<\/strong> pri\u010dom sa ich po\u010det rap\u00eddne zvy\u0161uje.<\/p>\n<h3>N\u00e1rast po\u010das pand\u00e9mie<\/h3>\n<p>Pod\u013ea \u00fadajov V\u0161eobecnej zdravotnej pois\u0165ovne sa po\u010det \u013eud\u00ed, ktor\u00fdm sa predp\u00edsali lieky proti nespavosti, zv\u00fd\u0161il po\u010das pand\u00e9mie, informuje port\u00e1l Sita. K\u00fdm v roku 2020 lek\u00e1ri predp\u00edsali tento druh lie\u010div 40-tis\u00edc poistencom, <strong>v roku 2021 i\u0161lo o 85-tis\u00edc.<\/strong><\/p>\n<p>Naj\u010dastej\u0161ie ich u\u017e\u00edvaj\u00fa \u013eudia nad 45 rokov, av\u0161ak<strong> v\u00fdnimku netvor\u00ed ani mlad\u0161ia vekov\u00e1 skupina.<\/strong> Po\u010das roku 2021 sa predp\u00edsali a\u017e 193 de\u0165om do 18 rokov.<\/p>\n Po liekoch na nespavos\u0165 siahaj\u00fa aj mlad\u0161ie vekov\u00e9 skupiny. Zdroj: pexels.com\n<p><strong>Za sp\u00fa\u0161\u0165a\u010d nespavosti u mladistv\u00fdch mo\u017eno pova\u017eova\u0165 elektroniku,<\/strong> s ktorou v mnoh\u00fdch pr\u00edpadoch zasp\u00e1vaj\u00fa. Do no\u010dn\u00fdch hod\u00edn hraj\u00fa po\u010d\u00edta\u010dov\u00e9 hry, pri\u010dom v niektor\u00fdch pr\u00edpadoch aj po\u010das doby sp\u00e1nku nech\u00e1vaj\u00fa svoje laptopy otvoren\u00e9. \u010eal\u0161\u00ed faktor tvoria soci\u00e1lne siete, na z\u00e1klade ktor\u00fdch z psychologick\u00e9ho h\u013eadiska t\u00edned\u017eeri za\u017e\u00edvaj\u00fa pocity \u00fazkosti.<\/p>\n<p>Lieky proti nespavosti nie s\u00fa naj\u0161\u0165astnej\u0161\u00edm rie\u0161en\u00edm. Na z\u00e1klade toho odborn\u00edci apeluj\u00fa na to, aby postihnut\u00ed jedinci vyh\u013eadali pomoc u\u017e vtedy, <strong>ak ich nekvalitn\u00fd sp\u00e1nok obmedzuje v ka\u017edodennom fungovan\u00ed,<\/strong> \u010do prispieva k fyzick\u00fdm alebo psychick\u00fdm \u0165a\u017ekostiam.<\/p>\n<p>Ako spom\u00edname v minulom \u010dl\u00e1nku, sp\u00e1nkov\u00e9 laborat\u00f3rium Univerzitnej nemocnice Bratislava v priebehu roka nav\u0161t\u00edvi 450 \u013eud\u00ed. <strong>V 80 % pr\u00edpadoch ide o pacientov mu\u017esk\u00e9ho pohlavia vo veku 40 a\u017e 60 rokov.<\/strong><\/p>\n<p>Hospitaliz\u00e1cia trv\u00e1 dva a\u017e tri dni. Po\u010das nej prebiehaj\u00fa <strong>vy\u0161etrenia zaoberaj\u00face sa s elektroaktivitou mozgu, polohou tela \u010di okysli\u010den\u00edm krvi.<\/strong><\/p>\n<h3>Efektivita poobed\u0148aj\u0161ieho zdriemnutia<\/h3>\n<p><strong>V pr\u00edpade, \u017ee patr\u00edte k \u013eu\u010fom, ktor\u00ed si zvykn\u00fa pravidelne poobede zdriemnu\u0165, treba sa zamyslie\u0165 nad t\u00fdm, \u010di za probl\u00e9mami so sp\u00e1nkom nestoj\u00ed tento zvyk.<\/strong><\/p>\n<p>Ako p\u00ed\u0161e port\u00e1l ScienceAlert, s\u00edce kr\u00e1tky poobed\u0148aj\u0161\u00ed oddych v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 pre\u017ei\u0165 n\u00e1ro\u010dn\u00fd de\u0148, <strong>vystavujete sa riziku, \u017ee v noci v\u00e1m bude dlh\u0161ie trva\u0165 zaspa\u0165.<\/strong> V pr\u00edpade, \u017ee zdriemnutie trv\u00e1 viac ako 30 min\u00fat alebo prebieha po 16. hodine, m\u00f4\u017ee d\u00f4js\u0165 k zn\u00ed\u017eeniu v\u00e1\u0161ho \u201esp\u00e1nkov\u00e9ho dlhu\u201c.<\/p>\n Lep\u0161\u00ed sp\u00e1nok m\u00f4\u017ee podpori\u0165 spr\u00e1vne zvolen\u00e1 sp\u00e1nkov\u00e1 hygiena. Zdroj: pexels.com\n<p>V\u00fdnimku netvoria ani kofe\u00edn a alkohol. <strong>Po vypit\u00ed v\u00e4\u010d\u0161ieho mno\u017estva k\u00e1vy kofe\u00edn zost\u00e1va v obehovom syst\u00e9me dlh\u0161ie,<\/strong> \u010do rovnako s\u0165a\u017euje zaspatie.<\/p>\n<p>Alkohol naopak sp\u00f4sobuje v\u00e4\u010d\u0161iu \u00fanavu, av\u0161ak <strong>doch\u00e1dza<\/strong> <strong>k menej kvalitn\u00e9mu sp\u00e1nku.<\/strong> Ide o v\u00e4\u010d\u0161iu pravdepodobnos\u0165 \u010dastej\u0161ieho no\u010dn\u00e9ho preb\u00fadzania sa, na z\u00e1klade \u010doho sa men\u00ed celkov\u00e1 d\u013a\u017eka sp\u00e1nku.<\/p>\n<h3>Nov\u00e9 met\u00f3dy lie\u010dby<\/h3>\n<p>Doba sa vyv\u00edja dopredu, o \u010dom zna\u010dia aj nov\u00e9 postupy pri lie\u010dbe por\u00fach sp\u00e1nku. K\u00fdm v minulosti tvorili alfu a omegu lie\u010div\u00e1 podporuj\u00face sp\u00e1nok, v s\u00fa\u010dasnosti mnoh\u00e9 krajiny vyu\u017e\u00edvaj\u00fa <strong>kognit\u00edvnu behavior\u00e1lnu terapiu \u010di lie\u010debn\u00e9 konope.<\/strong><\/p>\n<p>V pr\u00edpade prvej mo\u017enosti ide o neliekov\u00fa terapiu, ktor\u00e1 prebieha <strong>po\u010das \u0161tyroch a\u017e \u00f4smich t\u00fd\u017ed\u0148ov.<\/strong> Jej s\u00fa\u010das\u0165ou je vzdel\u00e1vanie o sp\u00e1nku, pri\u010dom sa v priebehu posledn\u00fdch rokov st\u00e1va \u00fa\u010dinnej\u0161ou met\u00f3dou ne\u017e be\u017en\u00e9 lieky na spanie.<\/p>\n<p>Pacientom pon\u00faka psychologick\u00e9 a behavior\u00e1lne lie\u010dby rie\u0161iace z\u00e1kladn\u00e9 pr\u00ed\u010diny dlhodobej nespavosti. Z\u00fa\u010dastni\u0165 sa jej mo\u017eno prostredn\u00edctvom malej skupiny so zdravotn\u00edckymi odborn\u00edkmi alebo samoriaden\u00fdch online programov. <strong>Odporu\u010denie prich\u00e1dza zo strany praktick\u00e9ho lek\u00e1ra,<\/strong> pri\u010dom prebieha zv\u00e4\u010d\u0161a pod dozorom \u0161pecializovan\u00fdch sp\u00e1nkov\u00fdch psychol\u00f3gov.<\/p>\n Mnoho jedincov namiesto konzult\u00e1cie s odborn\u00edkom rad\u0161ej siahne po liekoch proti nespavosti. Zdroj: pexels.com\n<p>Zo \u0161tatist\u00edk vypl\u00fdva, \u017ee <strong>v priemere 80 % \u013eud\u00ed, ktor\u00ed sa jej z\u00fa\u010dastnili, spia lep\u0161ie,<\/strong> pri\u010dom zlep\u0161enie trv\u00e1 najmenej rok. V pr\u00edpade, \u017ee nedo\u0161lo k zlep\u0161eniu, \u010fal\u0161ie kroky prevedie \u0161pecialista na sp\u00e1nok, ktor\u00ed zis\u0165uje pr\u00edtomnos\u0165 in\u00fdch sp\u00e1nkov\u00fdch por\u00fach.<\/p>\n<p>V priebehu posledn\u00fdch rokov sa relat\u00edvne dos\u0165 sk\u00famalo aj lie\u010debn\u00e9 konope. Z prieskumu zrealizovanom v Austr\u00e1lii vypl\u00fdva, \u017ee <strong>viac ako polovica \u013eud\u00ed uviedla, \u017ee ho u\u017e\u00edva na lie\u010dbu nespavosti.<\/strong><\/p>\n<p><strong>Av\u0161ak len jedna zo \u0161tyroch \u0161t\u00fadi\u00ed pouk\u00e1zala na skuto\u010dn\u00e9 zlep\u0161enie po dvoch t\u00fd\u017ed\u0148och lie\u010dby.<\/strong> Na z\u00e1klade toho s\u00fa potrebn\u00e9 \u010fal\u0161ie v\u00fdskumy, aby sa zistilo, ako vysok\u00e9 d\u00e1vky mo\u017eno pova\u017eova\u0165 za prospe\u0161n\u00e9.<\/p>\n<h3>Ako r\u00fdchlo a efekt\u00edvne docieli\u0165 k lep\u0161iemu sp\u00e1nku?<\/h3>\n<p>V na\u0161om minulom \u010dl\u00e1nku poukazujeme na to, \u017ee <strong>optim\u00e1lna d\u013a\u017eka sp\u00e1nku by mala trva\u0165 sedem a\u017e osem hod\u00edn.<\/strong> Ako ju v\u0161ak docieli\u0165?<\/p>\n<p>Odpove\u010f je jednoduch\u0161ia, ne\u017e sa zd\u00e1. Sta\u010d\u00ed si stanovi\u0165 vhodn\u00fa sp\u00e1nkov\u00fa hygienu, ktorej gro tvor\u00ed najm\u00e4 pravideln\u00e9 chodenie spa\u0165 v rovnakom \u010dase. <strong>To ist\u00e9 plat\u00ed aj pre vst\u00e1vanie.<\/strong><\/p>\n V pr\u00edpade docielenia lep\u0161ieho sp\u00e1nku sa odpor\u00fa\u010da vyhn\u00fa\u0165 miestnostiam citliv\u00fdm na ruchy. Zdroj: pexels.com\n<p>V pr\u00edpade vhodn\u00e9ho prostredia na oddych ide o miesto, ktor\u00e9 je chladnej\u0161ie a tmav\u0161ie. <strong>Odpor\u00fa\u010da sa spa\u0165 pri stlmenom svetle<\/strong> alebo s otvoren\u00fdm oknom, pri\u010dom sfarbenie va\u0161ej sp\u00e1lne by mali tvori\u0165 tmav\u0161ie odtiene farieb. Vhodn\u00e9 je aj to, pokia\u013e je izba situovan\u00e1 od ru\u0161nej\u0161\u00edch ul\u00edc alebo disponuje prostriedkami na stlmenie ruchov.<\/p>\n<p>Za ru\u0161iv\u00fd faktor mo\u017eno pova\u017eova\u0165 aj <strong>modr\u00e9 svetlo.<\/strong> Na z\u00e1klade toho sa odpor\u00fa\u010da minim\u00e1lne hodinu pred span\u00edm nepou\u017e\u00edva\u0165 elektronick\u00e9 zariadenia. V pr\u00edpade, \u017ee je to nevyhnutn\u00e9, nastavte si na nich sp\u00e1nkov\u00fd re\u017eim alebo pou\u017eite okuliare proti modr\u00e9mu svetlu.<\/p>\n<p><strong>Ide\u00e1lne je, pokia\u013e rodi\u010dia u\u010dia svoje deti t\u00fdmto zvykom od \u00fatleho veku.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Sp\u00e1nok ovplyv\u0148uje viacero \u017eivotn\u00fdch funkci\u00ed. Pod\u013ea v\u00fdsledkov mnoh\u00fdch \u0161t\u00fadi\u00ed sa pova\u017euje za liek na dlhovekos\u0165, nako\u013eko jeho kvalita a po\u010det hod\u00edn m\u00f4\u017eu pred\u013a\u017ei\u0165 \u017eivot o<\/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-8525","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8525","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=8525"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8525\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8525"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8525"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8525"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}