{"id":8553,"date":"2023-11-16T00:00:00","date_gmt":"2023-11-15T23:00:00","guid":{"rendered":"https:\/\/instrid.sk\/uncategorized\/pravidelne-zaspavate-po-polnoci-odbornici-vysvetlili-preco-by-ste-to-mali-ihned-zmenit\/"},"modified":"2023-11-16T00:00:00","modified_gmt":"2023-11-15T23:00:00","slug":"pravidelne-zaspavate-po-polnoci-odbornici-vysvetlili-preco-by-ste-to-mali-ihned-zmenit","status":"publish","type":"post","link":"https:\/\/instrid.sk\/en\/archiv\/pravidelne-zaspavate-po-polnoci-odbornici-vysvetlili-preco-by-ste-to-mali-ihned-zmenit\/","title":{"rendered":"Pravidelne zasp\u00e1vate po polnoci? Odborn\u00edci vysvetlili, pre\u010do by ste to mali ihne\u010f zmeni\u0165!"},"content":{"rendered":"<p><strong>O pozit\u00edvnych \u00fa\u010dinkoch sp\u00e1nku na \u013eudsk\u00fd organizmus sn\u00e1\u010f nikto nepochybuje, rovnako ako o jeho d\u013a\u017eke a kvalite, ktor\u00e1 je nevyhnutn\u00e1 pre celkov\u00e9 zdravie. \u010co sa v\u0161ak stane, ak sp\u00edme s\u00edce dostato\u010dne dlho, ale pravidelne chod\u00edme do postele a\u017e po polnoci?<\/strong><\/p>\n<p>Ste zvyknut\u00ed u\u017e\u00edva\u0165 si no\u010dn\u00fd k\u013eud po pr\u00e1ci a venova\u0165 sa svojim z\u00e1ujmom aj dlho do noci? Odborn\u00edci upozor\u0148uj\u00fa, \u017ee tento zlozvyk by ste mali \u010do najsk\u00f4r zmeni\u0165. Na\u0161a myse\u013e je toti\u017e st\u00e1le nastaven\u00e1 po d\u00e1vnych predkoch, ktor\u00ed denn\u00e9 svetlo vyu\u017e\u00edvali na lov a na zber plod\u00edn a ke\u010f sa zotmelo, odpo\u010d\u00edvali.<\/p>\n<h3>Dlh\u00e9 bdenie men\u00ed na\u0161e vn\u00edmanie<\/h3>\n<p>Mno\u017estvo odborn\u00fdch \u0161t\u00fadii dok\u00e1zalo, \u017ee \u013eudsk\u00e1 myse\u013e funguje inak, ak je v noci bdel\u00e1. <strong>Po polnoci maj\u00fa negat\u00edvne em\u00f3cie tendenciu pri\u0165ahova\u0165 na\u0161u pozornos\u0165 viac ako pozit\u00edvne,<\/strong> nebezpe\u010dn\u00e9 n\u00e1pady narastaj\u00fa na pr\u00ed\u0165a\u017elivosti a z\u00e1brany opadaj\u00fa, informuje port\u00e1l sciencealert.com.<\/p>\n<p>Niektor\u00ed v\u00fdskumn\u00edci s\u00fa presved\u010den\u00ed, \u017ee \u013eudsk\u00fd cirkadi\u00e1lny rytmus je vo ve\u013ekej miere zapojen\u00fd do t\u00fdchto kritick\u00fdch zmien vo funkcii, ako na\u010drt\u00e1vaj\u00fa v novom dokumente, v ktorom s\u00fa zhrnut\u00e9 d\u00f4kazy o tom, ako mozgov\u00e9 syst\u00e9my funguj\u00fa odli\u0161ne po zotmen\u00ed. I<strong>ch hypot\u00e9za s n\u00e1zvom \u201eMyse\u013e po polnoci\u201c nazna\u010duje, \u017ee \u013eudsk\u00e9 telo a \u013eudsk\u00e1 myse\u013e sa riadia prirodzen\u00fdm 24-hodinov\u00fdm cyklom aktiv\u00edt, ktor\u00e9 ovplyv\u0148uj\u00fa na\u0161e em\u00f3cie a spr\u00e1vanie.<\/strong><\/p>\n<p>Stru\u010dne povedan\u00e9, <strong>v ur\u010dit\u00fdch hodin\u00e1ch je n\u00e1\u0161 druh naklonen\u00fd c\u00edti\u0165 a kona\u0165 ur\u010dit\u00fdm sp\u00f4sobom.<\/strong> Napr\u00edklad po\u010das d\u0148a s\u00fa molekul\u00e1rne \u00farovne a mozgov\u00e1 aktivita naladen\u00e9 na bdelos\u0165. Ale v noci je na\u0161e na\u0161\u00edm prirodzen\u00fdm spr\u00e1van\u00edm sp\u00e1nok.<\/p>\n<p>Preto je \u013eudsk\u00e1 myse\u013e nastaven\u00e1 tak, \u017ee <strong>po\u010das noci sme n\u00e1chylnej\u0161\u00ed vn\u00edma\u0165 negat\u00edvne podnety. D\u00f4sledkom je, \u017ee m\u00e1me sklony k rizikov\u00e9mu spr\u00e1vaniu.<\/strong><\/p>\n Po polnoci maj\u00fa negat\u00edvne em\u00f3cie tendenciu pri\u0165ahova\u0165 na\u0161u pozornos\u0165 viac ako pozit\u00edvne. Zdroj: unsplash.com\n<h3>V noci sme n\u00e1chylnej\u0161\u00ed k z\u00e1vislostiam aj k temn\u00fdm my\u0161lienkam<\/h3>\n<p>Vedci v publikovanej \u0161t\u00fadii opisuj\u00fa pr\u00edpad narkomana z\u00e1visl\u00e9ho na hero\u00edne. Zatia\u013e \u010do cez de\u0148 nutkaniu dok\u00e1zal odola\u0165, v noci sa situ\u00e1cia \u010dasto menila a siahal po d\u00e1vke drogy.<\/p>\n<p>Druh\u00fd popisovan\u00fd pr\u00edpad sa t\u00fdka vysoko\u0161kol\u00e1ka, ktor\u00fd mal probl\u00e9my s nespavos\u0165ou. Za\u017e\u00edval pocity bezn\u00e1deje, osamelosti a z\u00fafalstva a pok\u00fasil sa o samovra\u017edu.<\/p>\n<p><strong><em>\u201eMili\u00f3ny \u013eud\u00ed zost\u00e1vaj\u00fa pravidelne hore uprostred noci, hoci u\u017e m\u00e1me presved\u010div\u00e9 ind\u00edcie, \u017ee \u013eudsk\u00fd mozog nefunguje v noci tak dobre ako cez de\u0148,\u201c<\/em><\/strong> cituje \u010dasopis Science Alert neurologi\u010dku Elizabeth Klerman z Harvardskej univerzity.<\/p>\n<p>Elizabeth Klerman, \u0161pecialistka v odbore sp\u00e1nkovej medic\u00edny, patrila do t\u00edmu expertov, ktor\u00fd vypracoval spom\u00ednan\u00fa \u0161t\u00fadiu s n\u00e1zvom \u201e<em>The Mind After Midnight: Nocturnal Wakefulness, Behavioral Dysregulation and Psychopathology\u201c<\/em> (Myse\u013e po polnoci: No\u010dn\u00e1 bdelos\u0165, behavior\u00e1lna dysregul\u00e1cia a psychopatol\u00f3gia).<\/p>\n<p>Mo\u017eno si mysl\u00edte, \u017ee m\u00e1te pevn\u00fa psychiku a ni\u010d v\u00e1s len tak nerozhod\u00ed. Odborn\u00edci v\u0161ak tvrdia, \u017ee by ste si mali uvedomi\u0165, \u017ee <strong>ak zost\u00e1vate po polnoci dlho hore, obvykle za\u010dnete t\u00fa\u017ei\u0165 po nerestiach ak\u00fdmi s\u00fa alkohol, cigareta alebo jedlo pln\u00e9 sacharidov.<\/strong><\/p>\n<p>V\u00fdskumy, na ktor\u00e9 neurovedci upozor\u0148uj\u00fa a ktor\u00e9 boli publikovan\u00e9 v magaz\u00edne Journal of Clinical Sleep Medicine, ukazuj\u00fa, \u017ee <strong>medzi polnocou a \u0161iestou hodinou r\u00e1no je trojn\u00e1sobne vy\u0161\u0161ie riziko samovr\u00e1\u017ed v porovnan\u00ed s akouko\u013evek inou dennou dobou.<\/strong> Okrem toho sa po polnoci a\u017e p\u00e4\u0165n\u00e1sobne zvy\u0161uje riziko pred\u00e1vkovania.<\/p>\n<p>Vedci si myslia, \u017ee spom\u00ednan\u00e9 faktory <strong>je d\u00f4le\u017eit\u00e9 \u010falej a d\u00f4kladnej\u0161ie sk\u00fama\u0165, aby vedeli pom\u00f4c\u0165 a chr\u00e1ni\u0165 t\u00fdch, \u010do s\u00fa no\u010dn\u00fdm bden\u00edm najviac ohrozen\u00ed.<\/strong> Patria sem v\u0161etci zamestnanci pracuj\u00faci na zmeny, ako napr\u00edklad lek\u00e1ri, zdravotn\u00e9 sestry, piloti \u010di policajti.<\/p>\n Ak zost\u00e1vate po polnoci dlho hore, obvykle za\u010dnete t\u00fa\u017ei\u0165 po nerestiach ak\u00fdmi s\u00fa alkohol, cigareta alebo jedlo pln\u00e9 sacharidov. Zdroj: unsplash.com\n<h3>Nepodce\u0148ujte kvalitu ani kvantitu sp\u00e1nku<\/h3>\n<p>Ak teda zasp\u00e1vate po polnoci iba zo zvyku, vo vlastnom z\u00e1ujme by ste to mali \u010do najsk\u00f4r zmeni\u0165. <strong>\u013dudia, ktor\u00ed chodia pravidelne spa\u0165 medzi 22-23:00 hodinou, m\u00f4\u017eu ma\u0165 okrem in\u00e9ho ni\u017e\u0161ie riziko v\u00fdskytu srdcovocievnych chor\u00f4b,<\/strong> p\u00ed\u0161e escardio.org. Dostatok sp\u00e1nku je d\u00f4le\u017eit\u00fd pre na\u0161e celkov\u00e9 zdravie, ako aj zdravie srdca a krvn\u00e9ho obehu. <strong>Dospel\u00ed \u013eudia by sa mali sna\u017ei\u0165 ka\u017ed\u00fa noc spa\u0165 sedem a\u017e dev\u00e4\u0165 hod\u00edn.<\/strong><\/p>\n<p>Nekvalitn\u00fd sp\u00e1nok zvy\u0161uje riziko ak\u00fatnych aj chronick\u00fdch stavov, obezity, ale tie\u017e psychick\u00fdch probl\u00e9mov. Zhor\u0161uje s\u00fastredenie a v\u00fdkonnos\u0165, \u010do sa n\u00e1sledne prejavuje aj na va\u0161ej n\u00e1lade a pracovnom v\u00fdkone.<\/p>\n<p>To, ak\u00e9 \u010dinnosti rob\u00edte pred span\u00edm \u010di priamo v posteli, ovplyvn\u00ed kvalitu v\u00e1\u0161ho sp\u00e1nku. <strong>K\u00fdm \u010d\u00edtanie knihy pred span\u00edm s pokojn\u00fdm a pr\u00edjemn\u00fdm obsahom v\u00e1m u\u013eah\u010d\u00ed zasp\u00e1vanie, pozeranie do monitorov alebo obrazoviek v\u00e1\u0161 sp\u00e1nok dokonale zni\u010d\u00ed.<\/strong><\/p>\n<p>Ako sa upokoji\u0165 pred span\u00edm? <strong>Tridsa\u0165 min\u00fat pred span\u00edm venujte v\u00fdhradne relaxa\u010dn\u00fdm aktivit\u00e1m ako pr\u00edjemn\u00e1 hudba, \u013eahk\u00fd stre\u010ding, \u010d\u00edtanie, relaxa\u010dn\u00e9 dychov\u00e9 cvi\u010denia, medit\u00e1cia a podobne.<\/strong> Oplat\u00ed sa tie\u017e stlmi\u0165 svetl\u00e1.<\/p>","protected":false},"excerpt":{"rendered":"<p>O pozit\u00edvnych \u00fa\u010dinkoch sp\u00e1nku na \u013eudsk\u00fd organizmus sn\u00e1\u010f nikto nepochybuje, rovnako ako o jeho d\u013a\u017eke a kvalite, ktor\u00e1 je nevyhnutn\u00e1 pre celkov\u00e9 zdravie. \u010co sa<\/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-8553","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8553","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=8553"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8553\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8553"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8553"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8553"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}