Nov\u00fd rok je pre ka\u017ed\u00e9ho z\u00a0n\u00e1s aj nov\u00fd za\u010diatok. Sna\u017e\u00edme sa zmeni\u0165 stravovacie n\u00e1vyky, vykon\u00e1va\u0165 viac pohybu, zmeni\u0165 svoj \u017eivotn\u00fd \u0161t\u00fdl, zmierni\u0165 stres \u010di zlep\u0161i\u0165 medzi\u013eudsk\u00e9 vz\u0165ahy. Pre dosiahnutie t\u00fdchto cie\u013eov je k\u013e\u00fa\u010dov\u00fd najm\u00e4 kvalitn\u00fd a\u00a0dostato\u010dne dlh\u00fd sp\u00e1nok. \u00a0Ur\u010dite aj sami na sebe vid\u00edte, \u017ee je v\u00e1\u0161 de\u0148 \u00faspe\u0161nej\u0161\u00ed, ke\u010f sa dobre vysp\u00edte. Nebol\u00ed v\u00e1s hlava, ne\u0161t\u00edpu o\u010di a\u00a0cel\u00fd de\u0148 v\u00e1s neprem\u00e1ha \u00fanava. Dostato\u010dn\u00fd odpo\u010dinok zlep\u0161uje n\u00e1ladu, zvy\u0161uje energiu a\u00a0t\u00fdm sa aj ove\u013ea jednoduch\u0161ie plnia va\u0161e sny a\u00a0ciele.<\/p>\n
Pod\u013ea port\u00e1lu CNN<\/strong> dosiahnete najkvalitnej\u0161\u00ed regenera\u010dn\u00fd sp\u00e1nok najm\u00e4 vtedy, ke\u010f sa v\u00e1m podar\u00ed \u0161tyri a\u017e \u0161es\u0165kr\u00e1t nepretr\u017eite spa\u0165 v\u00a0\u0161tyroch f\u00e1zach sp\u00e1nku<\/strong>. Ka\u017ed\u00fd z\u00a0t\u00fdchto cyklov trv\u00e1 pribli\u017ene 90 min\u00fat<\/strong>, a\u00a0preto by sme si mali dopria\u0165 sedem a\u017e osem hod\u00edn nepreru\u0161ovan\u00e9ho sp\u00e1nku. Dobr\u00e1 spr\u00e1va je, \u017ee svoj mozog m\u00f4\u017eete pomerne jednoducho nau\u010di\u0165 plnohodnotn\u00e9mu a\u00a0regenera\u010dn\u00e9mu sp\u00e1nku. Tu je p\u00e1r vedecky podlo\u017een\u00fdch sp\u00f4sobov, ako dosiahnu\u0165 kvalitn\u00fd sp\u00e1nok. <\/strong><\/p>\n Pod\u013ea odborn\u00edkov by sme si mali vytvori\u0165 striktn\u00fd sp\u00e1nkov\u00fd pl\u00e1n<\/strong>, a\u00a0to aj po\u010das v\u00edkendov a dovoleniek. K\u013e\u00fa\u010dov\u00e9 je tento pl\u00e1n pravidelne dodr\u017eiava\u0165, aby si na\u0161e telo na\u0148 navyklo. Psychol\u00f3g a\u00a0odborn\u00edk na sp\u00e1nok, Michael Grandner tvrd\u00ed, \u017ee pokia\u013e sa \u010das vst\u00e1vania a\u00a0zasp\u00e1vania neust\u00e1le men\u00ed, n\u00e1\u0161 sp\u00e1nkov\u00fd rytmus nie je predv\u00eddate\u013en\u00fd a\u00a0telo nevie, ako m\u00e1 na\u0148 reagova\u0165<\/strong>. N\u00e1\u0161 mozog m\u00e1 r\u00e1d predv\u00eddate\u013enos\u0165 a\u00a0pravidelnos\u0165<\/strong>. Neust\u00e1le zmeny v\u00a0sp\u00e1nkovom re\u017eime sp\u00f4sobuj\u00fa chaos. Odborn\u00edci z\u00e1rove\u0148 neodpor\u00fa\u010daj\u00fa ani ponocovanie hlboko do noci. Pokia\u013e chod\u00edte spa\u0165 po polnoci, mali by ste zbystrie\u0165. Pr\u00e1ve v\u00a0tomto \u010dase je na\u0161a psychika labilnej\u0161ia<\/strong>, sme n\u00e1chylnej\u0161\u00ed viac vn\u00edma\u0165 negat\u00edvne podnety<\/strong> a\u00a0m\u00e1me sklony k\u00a0rizikov\u00e9mu spr\u00e1vaniu<\/strong>.<\/p>\n Vytvorte si striktn\u00fd sp\u00e1nkov\u00fd pl\u00e1n. Pokia\u013e sa \u010das vst\u00e1vania a\u00a0zasp\u00e1vania neust\u00e1le men\u00ed, n\u00e1\u0161 sp\u00e1nkov\u00fd rytmus nie je predv\u00eddate\u013en\u00fd a\u00a0telo nevie, ako m\u00e1 na\u0148 reagova\u0165. ZDROJ: Pexels.com\n Pod\u013ea port\u00e1lu Healthline.com<\/strong> by sme sa pred sp\u00e1nkom mali vyhn\u00fa\u0165 pitiu alkoholu. Aj ke\u010f sa v\u00e1m mo\u017eno zd\u00e1, \u017ee p\u00e1r drinkov v\u00e1m pom\u00f4\u017ee r\u00fdchlej\u0161ie zaspa\u0165, kvalita v\u00e1\u0161ho sp\u00e1nku sa zni\u017euje. Alkohol vpl\u00fdva na tvorbu horm\u00f3nu melaton\u00ednu<\/strong>, ktor\u00fd zohr\u00e1va k\u013e\u00fa\u010dov\u00fa \u00falohu v\u00a0cirkadi\u00e1nnom rytme v\u00e1\u0161ho tela. Pod\u013ea CNN<\/strong>\u00a0v\u00e1s alkohol uv\u00e4zn\u00ed v\u00a0\u013eah\u0161\u00edch f\u00e1zach sp\u00e1nku. Va\u0161e telo v\u0161ak potrebuje za\u017ei\u0165 v\u0161etky tri f\u00e1zy sp\u00e1nku \u2013 \u013eahk\u00fd sp\u00e1nok, REM sp\u00e1nok (alebo sen) a\u00a0hlbok\u00fd, regenera\u010dn\u00fd sp\u00e1nok. D\u00e1vajte si pozor aj na konzum\u00e1ciu \u0165a\u017ek\u00fdch, korenist\u00fdch a\u00a0mastn\u00fdch jed\u00e1l pred span\u00edm a na pitie k\u00e1vy<\/strong> ve\u010der.<\/p>\n Ur\u010dite ste u\u017e po\u010duli, \u017ee pred span\u00edm by sme sa mali vyh\u00fdba\u0165 p\u00f4sobeniu modr\u00e9ho svetla<\/strong>, ktor\u00e9 vy\u017earuj\u00fa najm\u00e4 po\u010d\u00edta\u010de, telef\u00f3ny, tablety a\u00a0telev\u00edzory<\/strong>. Namiesto pozerania do telef\u00f3nu si sk\u00faste pred span\u00edm rad\u0161ej pre\u010d\u00edta\u0165 p\u00e1r str\u00e1n z\u00a0knihy alebo \u010dasopisu, \u010do prirodzene unav\u00ed va\u0161e o\u010di. To, \u017ee modr\u00e9 svetlo \u0161kod\u00ed n\u00e1\u0161mu organizmu, zatia\u013e pod\u013ea dostupn\u00fdch \u0161t\u00fadi\u00ed nebolo potvrden\u00e9. Faktom v\u0161ak je, \u017ee modr\u00e9 svetlo vpl\u00fdva na n\u00e1\u0161 organizmus, ktor\u00fd ho vn\u00edma ako denn\u00e9 svetlo, a\u00a0preto n\u00e1s n\u00fati zosta\u0165 bdel\u00fdmi<\/strong>. Jeho p\u00f4sobenie z\u00e1rove\u0148 br\u00e1ni aj tvorbe melaton\u00ednu. K\u00a0lep\u0161iemu sp\u00e1nku n\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 napr\u00edklad relaxa\u010dn\u00e9 cvi\u010denie jogy, tepl\u00fd k\u00fape\u013e, udr\u017eiavanie chladu v\u00a0miestnosti, kde sp\u00edme, \u010di medit\u00e1cia<\/strong>. Pod\u013ea odborn\u00edkov by v\u00a0na\u0161ej sp\u00e1lni malo by\u0165 maxim\u00e1lne 15 a\u017e 20 stup\u0148ov Celzia.<\/p>\n Pod\u013ea odborn\u00edkov by sme v sp\u00e1lni nemali vykon\u00e1va\u0165 \u017eiadne in\u00e9 aktivity<\/strong>. Mozog by mal toto miesto vn\u00edma\u0165 ako miesto odpo\u010dinku, a\u00a0preto by sme nemali pracova\u0165 z\u00a0postele \u010di hra\u0165 sa hry s\u00a0de\u0165mi.<\/p>\n \u00da\u010dinn\u00fd liek na nespavos\u0165 je postavi\u0165 sa z\u00a0postele, nele\u017ea\u0165 a nepreva\u013eova\u0165 sa<\/strong>. \u010ci u\u017e je to na za\u010diatku noci, alebo uprostred, nele\u017ete bdel\u00fd v\u00a0posteli. Miesto toho sa napr\u00edklad prejdite po izbe, nie\u010do si pre\u010d\u00edtajte, alebo vykon\u00e1vajte ak\u00fako\u013evek aktivitu<\/strong>. Do postele sa vr\u00e1\u0165te a\u017e vtedy, ke\u010f budete op\u00e4\u0165 c\u00edti\u0165 \u00fanavu. Pre\u010do je to tak\u00e9 d\u00f4le\u017eit\u00e9? Pod\u013ea odborn\u00edkov m\u00f4\u017ee le\u017eanie v\u00a0posteli po\u010das bdenia vies\u0165 k\u00a0chronickej nespavosti<\/strong>. Namiesto toho, aby poste\u013e bola pre v\u00e1s miestom pre sp\u00e1nok a\u00a0odpo\u010dinok, zmen\u00ed sa na miesto stresu, kde sa budete cel\u00fa noc prehadzova\u0165 a budi\u0165 unaven\u00fd.<\/p>\n Pokia\u013e chcete pozna\u0165 sk\u00f3re svojho sp\u00e1nku, alebo si overi\u0165 \u010di s\u00fa n\u00e1vyky, ktor\u00e9 pri zasp\u00e1van\u00ed m\u00e1te v\u00a0poriadku, vysk\u00fa\u0161ajte si spravi\u0165 tento test<\/strong>.<\/p>","protected":false},"excerpt":{"rendered":" Nov\u00fd rok je pre ka\u017ed\u00e9ho z\u00a0n\u00e1s aj nov\u00fd za\u010diatok. Sna\u017e\u00edme sa zmeni\u0165 stravovacie n\u00e1vyky, vykon\u00e1va\u0165 viac pohybu, zmeni\u0165 svoj \u017eivotn\u00fd \u0161t\u00fdl, zmierni\u0165 stres \u010di zlep\u0161i\u0165<\/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-8686","post","type-post","status-publish","format-standard","hentry","category-archiv","two-columns"],"_links":{"self":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8686","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=8686"}],"version-history":[{"count":0,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/posts\/8686\/revisions"}],"wp:attachment":[{"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/media?parent=8686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/categories?post=8686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/instrid.sk\/en\/wp-json\/wp\/v2\/tags?post=8686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Vytvorte si sp\u00e1nkov\u00fd pl\u00e1n<\/strong><\/h3>\n
Vyh\u00fdbajte sa alkoholu, kofe\u00ednu a\u00a0\u0165a\u017ek\u00fdm jedl\u00e1m<\/strong><\/h3>\n
Dodr\u017eiavajte svoju sp\u00e1nkov\u00fa hygienu<\/strong><\/h3>\n
Poste\u013e je ur\u010den\u00e1 len na sp\u00e1nok<\/strong><\/h3>\n