{"id":2229,"date":"2023-02-06T16:00:00","date_gmt":"2023-02-06T15:00:00","guid":{"rendered":"http:\/\/www.mzone.cz\/?p=2229"},"modified":"2023-02-06T16:36:03","modified_gmt":"2023-02-06T15:36:03","slug":"nemuzete-usnout-tady-je-5-tipu-a-triku-ktere-vam-pomohou","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/nemuzete-usnout-tady-je-5-tipu-a-triku-ktere-vam-pomohou\/","title":{"rendered":"Nem\u016f\u017eete usnout? Tady je 5 trik\u016f, kter\u00e9 v\u00e1m pomohou!"},"content":{"rendered":"<p><strong>Pokud v\u00e1s po\u010d\u00edt\u00e1n\u00ed ove\u010dek p\u0159ed span\u00ed u\u017e trochu nud\u00ed, pak zbyst\u0159ete. V\u011bdci p\u0159i\u0161li se zaj\u00edmav\u00fdmi studiemi, kter\u00e9 v\u00e1m prokazateln\u011b pomohou usnout rychleji a vyspat se l\u00e9pe.<\/strong><\/p><br>\n\n\n\n<h2 class=\"wp-block-heading\">1. Zbavte se nap\u011bt\u00ed<\/h2>\n\n\n\n<p>Odborn\u00edk Charles Linden zd\u016fraz\u0148uje, \u017ee uvoln\u011bn\u00ed sval\u016f v\u00e1s l\u00e9pe p\u0159iprav\u00ed na sp\u00e1nek. Linden doporu\u010duje zam\u011b\u0159it v\u0161echno sv\u00e9 nap\u011bt\u00ed na n\u011bkolik sekund do jedn\u00e9 \u010d\u00e1sti t\u011bla, a potom jej postupn\u011b uvol\u0148ovat. Postupn\u00e9 uvol\u0148ov\u00e1n\u00ed svalov\u00e9ho nap\u011bt\u00ed V\u00e1m pom\u016f\u017ee dostat se do pohodln\u011bj\u0161\u00ed pozice, ve kter\u00e9 se v\u00e1m bude l\u00e9pe us\u00ednat.<\/p><br>\n\n\n\n<h2 class=\"wp-block-heading\">2. Meditace<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">L\u00e9ka\u0159i ze <a href=\"https:\/\/www.stanfordmedicalcentre.co.uk\" target=\"_blank\" aria-label=\"undefined (otev\u0159e se v nov\u00e9 z\u00e1lo\u017ece)\" rel=\"noreferrer noopener\">Stanford Medical Centre<\/a> provedli v\u00fdzkum, kter\u00fd m\u011bl uk\u00e1zat, zda soust\u0159ed\u011bn\u00ed a \u00fa\u010dinky meditace mohou pomoci usnout \u010dlov\u011bku trp\u00edc\u00edmu nespavost\u00ed. B\u011bhem 6-ti t\u00fddenn\u00edho programu se \u010das us\u00edn\u00e1n\u00ed vybran\u00fdch dobrovoln\u00edk\u016f sn\u00ed\u017eil na polovinu. V\u00fdsledkem testu bylo evidentn\u00ed zlep\u0161en\u00ed situace u v\u00edce ne\u017e 60 % dobrovoln\u00edk\u016f, kte\u0159\u00ed ji\u017e nebyli kvalifikov\u00e1n\u00ed jako \u201enespavci.\u201c<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Z\u00e1rove\u0148 existuje spousta voln\u00fdch \u201emedita\u010dn\u00edch\u201c klip\u016f na YouTube, kter\u00e9 si m\u016f\u017eete pustit a sna\u017eit se p\u0159i nich usnout. Pro zaj\u00edmavost, kan\u00e1l The Honest Guys m\u00e1 p\u0159es 4.5 millionu shl\u00e9dnut\u00ed.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">3. Vst\u00e1v\u00e1n\u00ed<\/h2>\n\n\n\n<p>Dr. Rosenburg, autor knihy Sleep Soundly Every Night, Feel Fantastic Every Day, je p\u0159esv\u011bd\u010den, \u017ee kdy\u017e vstanete z postele bez zbyte\u010dn\u00fdch pr\u016ftah\u016f, odm\u011bnou v\u00e1m ve\u010der bude rychlej\u0161\u00ed usnut\u00ed.<\/p><br>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"http:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-1024x682.jpg\" alt=\"Us\u00edn\u00e1n\u00ed a sp\u00e1nek\" class=\"wp-image-3346\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-1024x682.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015-590x393.jpg 590w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/01\/Depositphotos_11203371_l-2015.jpg 2000w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><br>\n\n\n\n<p>Rosenburg ve sv\u00e9 knize tak\u00e9 uv\u00e1d\u00ed, \u017ee pokud nem\u016f\u017eete usnout do 20 minut, m\u011bli byste j\u00edt do jin\u00e9 m\u00edstnosti a provozovat n\u011bjakou klidnou aktivitu. Poslech relaxa\u010dn\u00ed hudby nebo \u010dten\u00ed knihy v\u00e1m m\u016f\u017ee pomoci, tak\u017ee a\u017e se dostanete zp\u00e1tky do postele, je pravd\u011bpodobn\u00e9, \u017ee usnete. Rozhodn\u011b nen\u00ed vhodn\u00e9 p\u0159ed span\u00edm cvi\u010dit nebo poslouchat hlasitou hudbu.<\/p><br>\n\n\n\n<h2 class=\"wp-block-heading\">4. Dechov\u00e1 technika 4-7-8<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Americk\u00fd expert na span\u00ed Dr. Weil vytvo\u0159il dechov\u00fd trik 4-7-8, kter\u00fd v\u00e1m pom\u016f\u017ee usnout za m\u00e9n\u011b ne\u017e minutu. 4-7-8 technika je t\u0159\u00edstup\u0148ov\u00e9 cvi\u010den\u00ed. Prvn\u00ed etapa se t\u00fdk\u00e1 d\u00fdch\u00e1n\u00ed nosem (4 vte\u0159iny). D\u00e1le zadr\u017e\u00edte dech (7 vte\u0159in) a nakonec vydechujete \u00fasty (8 vte\u0159in).<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p>Technika d\u00fdch\u00e1n\u00ed pom\u00e1h\u00e1 zklidnit mysl a svaly a t\u00edm l\u00e9pe p\u0159iprav\u00ed t\u011blo na proces us\u00edn\u00e1n\u00ed. Dechov\u00e1 cvi\u010den\u00ed Dr. Weila vid\u011blo na kan\u00e1le Youtube p\u0159es 105 milionu n\u00e1v\u0161t\u011bvn\u00edk\u016f.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">5. Bu\u010fte vd\u011b\u010dn\u00ed<\/h2>\n\n\n\n<p>Jeden z p\u0159edn\u00edch psycholog\u016f Nancy Digdon tvrd\u00ed, \u017ee psan\u00ed z\u00e1znam\u016f do tzv. \u201evd\u011b\u010dn\u00e9ho den\u00edku\u201c v\u00e1m pom\u016f\u017ee k lep\u0161\u00edmu sp\u00e1nku. Podle Digdona sta\u010d\u00ed 15 minut pozn\u00e1mek denn\u011b, kter\u00e9 v\u00e1m zaru\u010d\u00ed del\u0161\u00ed a kvalitn\u011bj\u0161\u00ed sp\u00e1nek.<\/p><br>\n\n\n\n<p>Berte na v\u011bdom\u00ed, \u017ee i ka\u017edodenn\u00ed drobnosti mohou pomoci zbavit se pesimismu a stresu. Ka\u017ed\u00e9ho sebemen\u0161\u00edho \u00fasp\u011bchu si va\u017ete. I tato zd\u00e1nliv\u00e1 mali\u010dkost pak pom\u016f\u017ee k lep\u0161\u00edmu sp\u00e1nku.<\/p><br>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"alignleft size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-1024x683.jpg\" alt=\"\" class=\"wp-image-7788\" width=\"161\" height=\"107\" srcset=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-1024x683.jpg 1024w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-300x200.jpg 300w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-768x512.jpg 768w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-800x533.jpg 800w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-400x267.jpg 400w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-500x333.jpg 500w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-1170x780.jpg 1170w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015-590x393.jpg 590w, https:\/\/www.mzone.cz\/wp-content\/uploads\/2019\/04\/Depositphotos_148527225_l-2015.jpg 1977w\" sizes=\"auto, (max-width: 161px) 100vw, 161px\" \/><\/figure><\/div>\n\n\n\n<h4><a href=\"https:\/\/www.mzone.cz\/co-vsechno-muze-zpusobit-nedostatek-spanku-lekari-varuji-pred-rakovinou-mrtvici-ci-infarktem\/\">Co v\u0161echno m\u016f\u017ee zp\u016fsobit nedostatek sp\u00e1nku? L\u00e9ka\u0159i varuj\u00ed p\u0159ed rakovinou, mrtvic\u00ed \u010di infarktem<\/a><\/h4><br>","protected":false},"excerpt":{"rendered":"<p>Pokud v\u00e1s po\u010d\u00edt\u00e1n\u00ed ove\u010dek p\u0159ed span\u00ed u\u017e trochu nud\u00ed, pak zbyst\u0159ete. V\u011bdci p\u0159i\u0161li se zaj\u00edmav\u00fdmi studiemi, kter\u00e9 v\u00e1m prokazateln\u011b pomohou usnout rychleji a vyspat se l\u00e9pe. 1. Zbavte se nap\u011bt\u00ed Odborn\u00edk Charles Linden zd\u016fraz\u0148uje, \u017ee uvoln\u011bn\u00ed sval\u016f v\u00e1s l\u00e9pe p\u0159iprav\u00ed na sp\u00e1nek. Linden doporu\u010duje zam\u011b\u0159it v\u0161echno sv\u00e9 nap\u011bt\u00ed na n\u011bkolik sekund do jedn\u00e9 \u010d\u00e1sti t\u011bla, [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":2230,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[29,25,62],"tags":[841,947,141,839,840,509,842,250,149],"class_list":["post-2229","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-style","category-zdravi","tag-odpocinek","tag-problem","tag-rady","tag-spanek","tag-spani","tag-tipy-a-rady","tag-usinani","tag-vyzkum","tag-zdravi"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Nem\u016f\u017eete usnout? Tady je 5 trik\u016f, kter\u00e9 v\u00e1m pomohou! - Mzone<\/title>\n<meta name=\"description\" content=\"Pokud v\u00e1s po\u010d\u00edt\u00e1n\u00ed ove\u010dek p\u0159ed span\u00ed u\u017e trochu nud\u00ed, pak zbyst\u0159ete. V\u011bdci p\u0159i\u0161li se zaj\u00edmav\u00fdmi studiemi, kter\u00e9 v\u00e1m prokazateln\u011b pomohou usnout rychleji a vyspat se l\u00e9pe.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.mzone.cz\/en\/nemuzete-usnout-tady-je-5-tipu-a-triku-ktere-vam-pomohou\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Nem\u016f\u017eete usnout? Tady je 5 trik\u016f, kter\u00e9 v\u00e1m pomohou! - Mzone\" \/>\n<meta property=\"og:description\" content=\"Pokud v\u00e1s po\u010d\u00edt\u00e1n\u00ed ove\u010dek p\u0159ed span\u00ed u\u017e trochu nud\u00ed, pak zbyst\u0159ete. V\u011bdci p\u0159i\u0161li se zaj\u00edmav\u00fdmi studiemi, kter\u00e9 v\u00e1m prokazateln\u011b pomohou usnout rychleji a vyspat se l\u00e9pe.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.mzone.cz\/en\/nemuzete-usnout-tady-je-5-tipu-a-triku-ktere-vam-pomohou\/\" \/>\n<meta property=\"og:site_name\" content=\"Mzone\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/MzoneCZ\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-02-06T15:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-02-06T15:36:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.mzone.cz\/wp-content\/uploads\/2018\/12\/Depositphotos_39022727_l-2015.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"1432\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Mzone\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mzone\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/nemuzete-usnout-tady-je-5-tipu-a-triku-ktere-vam-pomohou\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/nemuzete-usnout-tady-je-5-tipu-a-triku-ktere-vam-pomohou\\\/\"},\"author\":{\"name\":\"Mzone\",\"@id\":\"https:\\\/\\\/www.mzone.cz\\\/#\\\/schema\\\/person\\\/9bc20cc422a99cac4af6ff9297da32d4\"},\"headline\":\"Nem\u016f\u017eete usnout? 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