{"id":8540,"date":"2023-11-04T00:00:00","date_gmt":"2023-11-03T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/benefity-odkladania-budika\/"},"modified":"2023-11-04T00:00:00","modified_gmt":"2023-11-03T23:00:00","slug":"benefity-odkladania-budika","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/benefity-odkladania-budika\/","title":{"rendered":"Zvyknete si pospa\u0165 o p\u00e1r min\u00fat dlh\u0161ie? Odklad bud\u00edka m\u00f4\u017ee predstavova\u0165 viacero benefitov"},"content":{"rendered":"

Sna\u017e\u00edte sa zaspa\u0165 u\u017e nieko\u013eko hod\u00edn, ale ne\u00faspe\u0161ne. Po dlhom preva\u013eovan\u00ed sa pozriete na \u010das, ktor\u00fd zna\u010d\u00ed, \u017ee o chv\u00ed\u013eu vst\u00e1vate. Zasp\u00edte tesne pred zazvonen\u00edm bud\u00edka, pri\u010dom po zobuden\u00ed sa c\u00edtite e\u0161te viac unaven\u00fd,<\/strong> ako pred sp\u00e1nkom. Rozhodnete sa odlo\u017ei\u0165 alarm o nieko\u013eko min\u00fat, pri\u010dom to zopakujete e\u0161te nieko\u013ekokr\u00e1t.<\/p>\n

Pripom\u00edna v\u00e1m to va\u0161u sp\u00e1nkov\u00fa rutinu? Prostredn\u00edctvom dan\u00e9ho zlozvyku sa m\u00f4\u017eete c\u00edti\u0165 viac ospalo ne\u017e va\u0161i kolegovia, \u010do sa odzrkad\u013euje aj na va\u0161om pracovnom v\u00fdkone. Av\u0161ak \u0161t\u00fadia zameran\u00e1 na nedostatok sp\u00e1nku prin\u00e1\u0161a zauj\u00edmav\u00e9 zistenie, ktor\u00e9 poukazuje na zna\u010dn\u00e9 benefity.<\/strong><\/p>\n

Pozit\u00edvny vplyv na pam\u00e4\u0165<\/h3>\n

Ako uv\u00e1dza Forbes, spom\u00ednan\u00fd v\u00fdskum sa realizoval na viac ako 1 700 \u00fa\u010dastn\u00edkoch<\/strong>. Ur\u010dit\u00fa \u010das\u0165 tvorila v\u00fdskumn\u00e1 vzorka, ktor\u00e1 sa pri zob\u00fadzan\u00ed nezvykne spolieha\u0165 na bud\u00edk.<\/p>\n

\u0160t\u00fadia bola publikovan\u00e1 v magaz\u00edne Journal of Sleep Research, pri\u010dom poukazuje na fakt, \u017ee \u013eudia, ktor\u00ed po zobuden\u00ed nevstan\u00fa z postele hne\u010f, s\u00fa viac ospal\u00ed. Av\u0161ak pravideln\u00e9 odkladanie bud\u00edka nemus\u00ed by\u0165 nutne zl\u00e9.<\/strong><\/p>\n

Z v\u00fdsledkov \u010falej vypl\u00fdva, \u017ee \u013eudia volia t\u00fato mo\u017enos\u0165 najm\u00e4 po\u010das pracovn\u00fdch dn\u00ed. Uviedlo to pribli\u017ene 71 % respondentov, ktor\u00ed si po vypnut\u00ed alarmu zvykn\u00fa e\u0161te p\u00e1r min\u00fa\u0165 zdriemnu\u0165. \u010eal\u0161\u00edch 23 % odklad\u00e1 bud\u00edk aj po\u010das vo\u013ena,<\/strong> pri\u010dom 60 % z nich tvrd\u00ed, \u017ee medzi jednotliv\u00fdmi zvoneniami takmer v\u017edy sp\u00ed.<\/p>\n V d\u00f4sledku odkladania bud\u00edka sa \u013eudia m\u00f4\u017eu c\u00edti\u0165 viac unavene. Zdroj: pexels.com\n

\u010eal\u0161ie kroky sk\u00famania zah\u0155\u0148ali tri noci v laborat\u00f3rnych podmienkach,<\/strong> ktor\u00fdch sa z\u00fa\u010dastnilo 31 \u00fa\u010dastn\u00edkov. V\u00fdskumn\u00edci prostredn\u00edctvom s\u00e9ri\u00ed matematick\u00fdch a pam\u00e4\u0165ov\u00fdch kognit\u00edvnych testov sa zamerali na ich ospalos\u0165, hladiny kortizolu, n\u00e1ladu a celkov\u00fd v\u00fdkon po prebuden\u00ed.<\/p>\n

U jedincov, ktor\u00ed si zvykli dopria\u0165 p\u00e1r min\u00fat sp\u00e1nku navy\u0161e pomocou odkladu bud\u00edka, sa zaznamenalo zlep\u0161en\u00e9 fungovanie pam\u00e4te.<\/strong> Na z\u00e1klade toho dok\u00e1zali vyrie\u0161i\u0165 jednoduch\u00e9 \u00falohy na s\u010d\u00edtanie v kognit\u00edvnych testoch r\u00fdchlej\u0161ie ne\u017e \u013eudia, ktor\u00ed vstali hne\u010f.<\/p>\n

Pozit\u00edvne v\u00fdsledky sa v\u0161ak vz\u0165ahovali len na merania vykonan\u00e9 hne\u010f po prebuden\u00ed.<\/strong> Po 40 min\u00fatach sa vyrovnali.<\/p>\n

Boj proti pred\u010dasn\u00e9mu \u00famrtiu<\/h3>\n

V s\u00favislosti so zisten\u00fdmi v\u00fdsledkami autorka \u0161t\u00fadie Tina Sundelin, ktor\u00e1 p\u00f4sob\u00ed na univerzite v \u0160tokholme, vyz\u00fdva \u013eud\u00ed, aby sa pomal\u0161iemu vst\u00e1vaniu nebr\u00e1nili. Ide o sp\u00f4sob, z ktor\u00e9ho m\u00f4\u017eu \u0165a\u017ei\u0165 najm\u00e4 t\u00ed, ktor\u00ed trpia rannou ospalos\u0165ou.<\/strong> Po odlo\u017een\u00ed bud\u00edka sa pocity \u00fanavy vytratia, v d\u00f4sledku \u010doho sa bud\u00fa c\u00edti\u0165 viac prebudenej\u0161ie.<\/p>\n Mnoho \u013eud\u00ed zvykne odklada\u0165 bud\u00edk aj mimo pracovn\u00fdch dn\u00ed. Zdroj: pexels.com\n

Z\u00e1rove\u0148 m\u00f4\u017ee pom\u00f4c\u0165 pri zachovan\u00ed dostato\u010dn\u00e9ho mno\u017estva sp\u00e1nku, \u010do s\u00favis\u00ed s \u010fal\u0161\u00edmi benefitmi. Nedostatok sp\u00e1nku sa sp\u00e1ja s viacer\u00fdmi v\u00e1\u017enymi zdravotn\u00fdmi \u0165a\u017ekos\u0165ami, ku ktor\u00fdm patria napr\u00edklad cukrovka 2. typu, depresia, kardiovaskul\u00e1rne ochorenia alebo obezita.<\/strong><\/p>\n

Ako sme p\u00edsali v predo\u0161lom \u010dl\u00e1nku, kvalitn\u00fd sp\u00e1nok n\u00e1m m\u00f4\u017ee zaru\u010di\u0165 aj p\u00e1r rokov \u017eivota navy\u0161e, pri\u010dom mu\u017ei sa m\u00f4\u017eu do\u017ei\u0165 a\u017e o p\u00e4\u0165 rokov dlh\u0161ie.<\/strong> V pr\u00edpade \u017eien ide u\u017e o nie\u010do krat\u0161\u00ed horizont v podobe dvoch rokov.<\/p>\n

Ko\u013eko hod\u00edn sp\u00e1nku potrebujeme?<\/h3>\n

Viacero odborn\u00edkov tvrd\u00ed, \u017ee osem hod\u00edn sp\u00e1nku predstavuje priemern\u00fd \u010das na to, aby sme sa c\u00edtili dostato\u010dne odd\u00fdchnut\u00ed a zdrav\u00ed. Jednotliv\u00e9 hodnoty sa v\u0161ak pod\u013ea veku l\u00ed\u0161ia, pri\u010dom novorodenci a deti vo v\u00fdvoji potrebuj\u00fa viac sp\u00e1nku<\/strong> ne\u017e \u013eudia v produkt\u00edvnom \u010di d\u00f4chodkovom veku.<\/p>\n

Ako informuje port\u00e1l Pravda, americk\u00e1 neziskov\u00e1 charitat\u00edvna organiz\u00e1cia The National Sleep Foundation vytvorila v\u0161eobecn\u00e9 odpor\u00fa\u010dania t\u00fdkaj\u00face sa sp\u00e1nku,<\/strong> ktor\u00e9 rozdelila do deviatich vekov\u00fdch skup\u00edn. Ide o v\u0161eobecne odpor\u00fa\u010dan\u00e9 hodnoty, ktor\u00e9 sa m\u00f4\u017eu l\u00ed\u0161i\u0165 od individu\u00e1lnych potrieb.<\/p>\n

V pr\u00edpade, \u017ee si chceme nastavi\u0165 vhodn\u00fa optim\u00e1lnu d\u013a\u017eku sp\u00e1nku, je potrebn\u00e9 zoh\u013eadni\u0165 nieko\u013eko faktorov. Naj\u010dastej\u0161ie zah\u0155\u0148aj\u00fa celkov\u00fd zdravotn\u00fd stav alebo mieru n\u00e1ro\u010dnosti ka\u017edodenn\u00fdch aktiv\u00edt.<\/strong> Ko\u013eko hod\u00edn sp\u00e1nku sa ale odpor\u00fa\u010da pre jednotliv\u00e9 vekov\u00e9 skupiny?<\/p>\n Deti vo v\u00fdvine by mali spa\u0165 o nieko\u013eko hod\u00edn viac ne\u017e \u013eudia v produkt\u00edvnom veku. Zdroj: pexels.com\n

Novorodenci do 3 mesiacov by mali prespa\u0165 v\u00e4\u010d\u0161iu polovicu d\u0148a. Vypl\u00fdva to z \u00fadajov, ktor\u00e9 zverejnil \u00darad verejn\u00e9ho zdravotn\u00edctva Slovenskej republiky. Odpor\u00fa\u010da sa, aby im bol poskytnut\u00fd sp\u00e1nok v podobe 14 a\u017e 17 hod\u00edn.<\/strong> Dan\u00e1 miera sa pr\u00edli\u0161 nel\u00ed\u0161i ani pri star\u0161\u00edch de\u0165och do troch a\u017e piatich rokov.<\/p>\n

Odpor\u00fa\u010dan\u00e9 hodnoty sa zni\u017euj\u00fa po\u010das \u0161kolopovinn\u00e9ho veku, kedy sa pohybuj\u00fa okolo deviatich a\u017e 11 hod\u00edn. V produkt\u00edvnom veku od 18 rokov doch\u00e1dza op\u00e4\u0165 k men\u0161iemu zn\u00ed\u017eeniu v podobe deviatich hod\u00edn.<\/strong><\/p>\n

Dan\u00e1 norma plat\u00ed a\u017e pre osoby, ktor\u00e9 dov\u0155\u0161ili 64. rok \u017eivota, pri\u010dom nad 65 rokov sa hodnoty op\u00e4\u0165 o p\u00e1r hod\u00edn zni\u017euj\u00fa.<\/strong> V danom veku sa za odpor\u00fa\u010dan\u00fa d\u013a\u017eku pova\u017euje aj p\u00e4\u0165 hodinov\u00fd sp\u00e1nok.<\/p>\n

V pr\u00edpade priemern\u00e9ho \u010dasu, ktor\u00fd Slov\u00e1ci str\u00e1via v posteli, pod\u013ea port\u00e1lu Landgeist ide priemerne o sedem hod\u00edn. Najviac oddychu si dopraj\u00fa obyvatelia F\u00ednska a Holandska,<\/strong> pri\u010dom v oboch pr\u00edpadoch ide pribli\u017ene o sedem hod\u00edn a 37 min\u00fat.<\/p>","protected":false},"excerpt":{"rendered":"

Sna\u017e\u00edte sa zaspa\u0165 u\u017e nieko\u013eko hod\u00edn, ale ne\u00faspe\u0161ne. Po dlhom preva\u013eovan\u00ed sa pozriete na \u010das, ktor\u00fd zna\u010d\u00ed, \u017ee o chv\u00ed\u013eu vst\u00e1vate. Zasp\u00edte tesne pred zazvonen\u00edm<\/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-8540","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8540","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=8540"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8540\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8540"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8540"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8540"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}