{"id":23185,"date":"2025-05-30T15:00:00","date_gmt":"2025-05-30T13:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=23185"},"modified":"2025-09-08T11:47:56","modified_gmt":"2025-09-08T09:47:56","slug":"spanek-rady-a-tipy","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/spanek-rady-a-tipy\/","title":{"rendered":"9 tajemstv\u00ed dobr\u00e9ho sp\u00e1nku"},"content":{"rendered":"

U\u017e jste unaven\u00ed z toho, \u017ee jste po\u0159\u00e1d unaven\u00ed? Tady je p\u00e1r jednoduch\u00fdch rad, kter\u00e9 v\u00e1m pomohou se po\u0159\u00e1dn\u011b vyspat.<\/strong><\/p>
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Po noci pln\u00e9 p\u0159evalov\u00e1n\u00ed se r\u00e1no c\u00edt\u00edte jako p\u00e1r Sn\u011bhur\u010din\u00fdch trpasl\u00edk\u016f: D\u0159\u00edmal a Rejpal. Bezesn\u00e9 noci a ospal\u00e1 r\u00e1na se st\u00e1vaj\u00ed \u010dast\u011bj\u0161\u00edmi p\u0159i st\u00e1rnut\u00ed, proto\u017ee se lidem m\u011bn\u00ed spac\u00ed zvyklosti. \u010casto k tomu doch\u00e1z\u00ed u \u017een v dob\u011b menopauzy, kdy n\u00e1valy horka a jin\u00e9 symptomy ru\u0161\u00ed klidn\u00fd sp\u00e1nek.<\/p>
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\u201ePozd\u011bji v \u017eivot\u011b \u010dasto doch\u00e1z\u00ed k poklesu v po\u010dtu hodin sp\u00e1nku, \u201c \u0159\u00edk\u00e1 doktorka Karen Carlson, docentka medic\u00edny na L\u00e9ka\u0159sk\u00e9 fakult\u011b na Harvardu a \u0159editelka Sdru\u017een\u00ed \u017eensk\u00e9ho zdrav\u00ed ve V\u0161eobecn\u00e9 nemocnici Massachusetts. \u201eTak\u00e9 nast\u00e1vaj\u00ed ur\u010dit\u00e9 zm\u011bny ve zp\u016fsobu, jak\u00fdm t\u011blo reguluje cirkadi\u00e1nn\u00ed rytmus,\u201c dod\u00e1v\u00e1. Tyto vnit\u0159n\u00ed hodiny pom\u00e1haj\u00ed t\u011blu reagovat na st\u0159\u00edd\u00e1n\u00ed sv\u011btla a tmy. Kdy\u017e s v\u011bkem dojde k jejich posunut\u00ed, m\u016f\u017ee b\u00fdt t\u011b\u017e\u0161\u00ed usnout a sp\u00e1t celou noc.<\/p>\n\n\n\n

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V\u0161ichni m\u00e1me \u010das od \u010dasu obt\u00ed\u017ee se sp\u00e1nkem. Kdy\u017e ale nespavost nemiz\u00ed, m\u016f\u017ee se z\u00a0n\u00ed st\u00e1t opravdov\u00fd probl\u00e9m. Nejen\u017ee jsme pak unaven\u00ed a n\u00e1ladov\u00ed, ale nedostatek sp\u00e1nku m\u016f\u017ee m\u00edt tak\u00e9 v\u00e1\u017en\u00fd vliv na na\u0161e zdrav\u00ed. Zvy\u0161uje n\u00e1chylnost k\u00a0obezit\u011b, srde\u010dn\u00edm onemocn\u011bn\u00edm a cukrovce 2. typu.<\/p>\n<\/blockquote>\n\n\n\n

Pokud m\u00e1te probl\u00e9my s us\u00edn\u00e1n\u00edm a \u010dasto se bud\u00edte, mo\u017en\u00e1 jste se p\u0159i hled\u00e1n\u00ed kvalitn\u011bj\u0161\u00edho odpo\u010dinku obr\u00e1tili na pr\u00e1\u0161ky na span\u00ed. Tyto l\u00e9ky v\u0161ak m\u00edvaj\u00ed vedlej\u0161\u00ed \u00fa\u010dinky \u2013 v\u010detn\u011b zm\u011bn chuti k j\u00eddlu, mal\u00e1tnosti, z\u00e1vrat\u00ed, bolesti b\u0159icha, sucha v \u00fastech, bolesti hlavy nebo podivn\u00fdch sn\u016f. Ned\u00e1vn\u00e1 studie uve\u0159ejn\u011bn\u00e1 v \u010dasopise British Medical Journal na\u0161la spojitost mezi n\u011bkolika hypnotiky, v\u010detn\u011b zolpidemu<\/a> (Ambien) a temazepamu (Restoril), a mo\u017en\u00fdm zv\u00fd\u0161en\u00fdm rizikem \u00famrt\u00ed (a\u010dkoli nedok\u00e1zala potvrdit, do jak\u00e9 v\u00fd\u0161e bylo toto riziko opravdu spojen\u00e9 s dan\u00fdmi l\u00e9ky).<\/p>
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Nemus\u00edte se vyh\u00fdbat l\u00e9k\u016fm na span\u00ed, pokud je opravdu pot\u0159ebujete. Ne\u017e ale pr\u00e1\u0161ky za\u010dnete u\u017e\u00edvat, vyzkou\u0161ejte t\u011bchto dev\u011bt tip\u016f, kter\u00e9 v\u00e1m pomohou v\u00a0noci l\u00e9pe sp\u00e1t:<\/p>
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1. Cvi\u010dte<\/strong><\/h2>\n\n\n\n

Svi\u017en\u00e1 proch\u00e1zka denn\u011b v\u00e1m nepom\u016f\u017ee jen zhubnout, ale tak\u00e9 d\u00edky n\u00ed snadn\u011bji usnete. Cvi\u010den\u00ed toti\u017e zvy\u0161uje \u00fa\u010dinnost p\u0159irozen\u00fdch sp\u00e1nkov\u00fdch hormon\u016f, nap\u0159\u00edklad melatoninu<\/a>, \u0159\u00edk\u00e1 doktorka Carlson. Studie v \u010dasopise Sleep (Sp\u00e1nek) zjistila, \u017ee \u017eeny po p\u0159echodu, kter\u00e9 sportuj\u00ed t\u0159i a p\u016fl hodiny t\u00fddn\u011b, us\u00ednaj\u00ed sn\u00e1z ne\u017e \u017eeny, kter\u00e9 cvi\u010d\u00ed m\u00e9n\u011b \u010dasto. Dejte si ale pozor na na\u010dasov\u00e1n\u00ed pohybu. Cvi\u010den\u00ed t\u011bsn\u011b p\u0159ed span\u00edm v\u00e1s toti\u017e m\u016f\u017ee naopak nabudit.<\/p>\n\n\n\n

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Doktorka Carlson \u0159\u00edk\u00e1, \u017ee ide\u00e1ln\u00ed je cvi\u010dit r\u00e1no. \u201eVystavit se jasn\u00e9mu denn\u00edmu sv\u011btlu hned po r\u00e1nu napom\u00e1h\u00e1 p\u0159irozen\u00e9mu cirkadi\u00e1nn\u00edmu rytmu,\u201c \u0159\u00edk\u00e1.<\/p>\n<\/blockquote>\n\n\n\n

2. Vyhra\u010fte si postel na sp\u00e1nek a na sex<\/strong><\/h2>\n\n\n\n

Nepou\u017e\u00edvejte svou postel jako kancel\u00e1\u0159. Netelefonujte v n\u00ed ani neodpov\u00eddejte na e-maily, vyhn\u011bte se tak\u00e9 sledov\u00e1n\u00ed televize dlouho do noci. \u201ePostel by m\u011bla t\u011blo stimulovat ke sp\u00e1nku, ne k probuzen\u00ed,\u201c rad\u00ed doktorka Carlson. Vyhra\u010fte si postel jenom na sp\u00e1nek a na sex.<\/p>
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\"Sp\u00e1nek\"<\/figure>
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3. Udr\u017eujte pohodl\u00ed<\/strong><\/h2>\n\n\n\n

Televize nen\u00ed jedin\u00fd mo\u017en\u00fd ru\u0161iv\u00fd prvek ve va\u0161\u00ed lo\u017enici. I prost\u0159ed\u00ed m\u016f\u017ee ovliv\u0148ovat kvalitu sp\u00e1nku, za\u0159i\u010fte si proto lo\u017enici tak, aby byla co nejpohodln\u011bj\u0161\u00ed. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b by to m\u011bla b\u00fdt \u201etich\u00e1, tmav\u00e1 a chladn\u00e1 m\u00edstnost\u201c, \u0159\u00edk\u00e1 doktorka Carlson. V\u0161echny tyto charakteristiky pom\u00e1haj\u00ed nachystat t\u011blo ke sp\u00e1nku.<\/p>
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4. Vytvo\u0159te si sp\u00e1nkov\u00fd ritu\u00e1l<\/strong><\/h2>\n\n\n\n

Kdy\u017e v\u00e1m v d\u011btstv\u00ed maminka \u010detla poh\u00e1dku na dobrou noc a ka\u017ed\u00fd ve\u010der v\u00e1s usp\u00e1vala, pom\u00e1hal v\u00e1m tento uklid\u0148uj\u00edc\u00ed ritu\u00e1l upadnout do sp\u00e1nku. I v dosp\u011blosti m\u016f\u017ee m\u00edt ritu\u00e1l p\u0159ed span\u00edm podobn\u00fd \u00fa\u010dinek. \u201eRitu\u00e1ly d\u00e1vaj\u00ed t\u011blu a mysli sign\u00e1l, \u017ee je na \u010dase j\u00edt sp\u00e1t,\u201c vysv\u011btluje doktorka Carlson. Vypijte sklenici tepl\u00e9ho ml\u00e9ka, vychutnejte si koupel nebo poslouchejte uklid\u0148uj\u00edc\u00ed hudbu, abyste se p\u0159ed span\u00edm uvolnili.<\/p>
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\"Sp\u00e1nek\"<\/figure>
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5. Jezte \u2013 ale ne p\u0159\u00edli\u0161<\/strong><\/h2>\n\n\n\n

Kru\u010den\u00ed v\u00a0\u017ealudku m\u016f\u017ee b\u00fdt natolik ru\u0161iv\u00e9, \u017ee v\u00e1s nenech\u00e1 sp\u00e1t. Tot\u00e9\u017e ale plat\u00ed tak\u00e9 o pln\u00e9m b\u0159ichu. Dv\u011b a\u017e t\u0159i hodiny p\u0159ed span\u00edm se proto rad\u011bji vyhn\u011bte velk\u00fdm porc\u00edm. Pokud m\u00e1te hlad pozd\u011b ve\u010der, dejte si jen malou zdravou sva\u010dinku (t\u0159eba jablko, pl\u00e1tek s\u00fdra nebo celozrnnou su\u0161enku), kter\u00e1 v\u00e1s uspokoj\u00ed a\u017e do sn\u00eddan\u011b.<\/p>
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6. Vyhn\u011bte se alkoholu a kofeinu<\/strong><\/h2>\n\n\n\n

Pokud si d\u00e1v\u00e1te p\u0159ed span\u00edm sva\u010dinu, jej\u00ed sou\u010d\u00e1st\u00ed by rozhodn\u011b nem\u011bla b\u00fdt \u010dokol\u00e1da ani v\u00edno. \u010cokol\u00e1da obsahuje kofein, co\u017e je stimulant. A alkohol p\u0159ekvapiv\u011b p\u016fsob\u00ed podobn\u011b. \u201eLid\u00e9 si mysl\u00ed, \u017ee jsou po alkoholu ospal\u00ed, ale ve skute\u010dnosti je to stimulant a ve sp\u00e1nku n\u00e1s ru\u0161\u00ed,\u201c \u0159\u00edk\u00e1 doktorka Carlson.<\/p>\n\n\n\n

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Vyhn\u011bte se tak\u00e9 kysel\u00fdm v\u011bcem (citrus\u016fm a d\u017eus\u016fm) a p\u0159\u00edli\u0161 ko\u0159en\u011bn\u00fdm pokrm\u016fm, kter\u00e9 zp\u016fsobuj\u00ed p\u00e1len\u00ed \u017e\u00e1hy.<\/p>\n<\/blockquote>\n\n\n\n

7. Zva\u017ete bylinkovou l\u00e9\u010dbu<\/strong><\/h2>\n\n\n\n

Bylinkov\u00e9 dopl\u0148ky stravy, jako je t\u0159eba meladol, v\u00e1m pom\u016f\u017eou rychleji usnout. Pro v\u00edce informac\u00ed se pod\u00edvejte na tyto webov\u00e9 str\u00e1nky<\/a>.<\/p>
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8. Zbavte se stresu<\/strong><\/h2>\n\n\n\n

Hromad\u00ed se v\u00e1m nezaplacen\u00e9 \u00fa\u010dty a v\u00e1\u0161 seznam \u00fakol\u016f nem\u00e1 konce? Denn\u00ed starosti mohou v noci vybublat na povrch. \u201eStres je stimulant. Aktivuje hormony, kter\u00e9 zp\u016fsobuj\u00ed reakci \u201abojuj nebo ute\u010d\u2018 a zabra\u0148uj\u00ed sp\u00e1nku,\u201c \u0159\u00edk\u00e1 doktorka Carlson. Dop\u0159ejte si p\u0159ed span\u00edm chvilku \u010dasu na zklidn\u011bn\u00ed. \u201eNau\u010dte se prov\u00e1d\u011bt n\u011bjak\u00e9 relaxa\u010dn\u00ed techniky. Podporuj\u00ed kvalitn\u00ed sp\u00e1nek a tak\u00e9 sni\u017euj\u00ed \u00fazkost b\u011bhem dne.\u201c Pro uvoln\u011bn\u00ed zkuste tak\u00e9 d\u00fdchac\u00ed cvi\u010den\u00ed. Pomalu a zhluboka se nadechn\u011bte a potom zvolna vydechujte.<\/p>
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\"Stres\"<\/figure>
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9. Zajd\u011bte si k doktorovi<\/strong><\/h2>\n\n\n\n

Nutn\u00e1 pot\u0159eba pohnout nohama, chr\u00e1p\u00e1n\u00ed a ostr\u00e1 bolest v\u00a0\u017ealudku, hrudn\u00edku nebo krku, to jsou t\u0159i nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny nekvalitn\u00edho sp\u00e1nku \u2013 syndrom neklidn\u00fdch nohou, sp\u00e1nkov\u00e1 apnoe a onemocn\u011bn\u00ed z\u00a0gastroezofage\u00e1ln\u00edho refluxu \u010dili\u00a0GERD<\/a>. Pokud v\u00e1m tyto p\u0159\u00edznaky v\u00a0noci nedaj\u00ed sp\u00e1t a jste kv\u016fli nim ospal\u00ed b\u011bhem dne, rad\u011bji b\u011b\u017ete na l\u00e9ka\u0159skou prohl\u00eddku.<\/p>
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\"\"<\/figure>\n<\/div>\n\n\n

Nem\u016f\u017eete usnout? Tady je 5 trik\u016f, kter\u00e9 v\u00e1m pomohou!<\/a><\/h4>
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U\u017e jste unaven\u00ed z toho, \u017ee jste po\u0159\u00e1d unaven\u00ed? Tady je p\u00e1r jednoduch\u00fdch rad, kter\u00e9 v\u00e1m pomohou se po\u0159\u00e1dn\u011b vyspat. Po noci pln\u00e9 p\u0159evalov\u00e1n\u00ed se r\u00e1no c\u00edt\u00edte jako p\u00e1r Sn\u011bhur\u010din\u00fdch trpasl\u00edk\u016f: D\u0159\u00edmal a Rejpal. Bezesn\u00e9 noci a ospal\u00e1 r\u00e1na se st\u00e1vaj\u00ed \u010dast\u011bj\u0161\u00edmi p\u0159i st\u00e1rnut\u00ed, proto\u017ee se lidem m\u011bn\u00ed spac\u00ed zvyklosti. \u010casto k tomu doch\u00e1z\u00ed u \u017een […]<\/p>\n","protected":false},"author":4,"featured_media":20968,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"kk_blocks_editor_width":"","_kiokenblocks_attr":"","_kiokenblocks_dimensions":"","footnotes":""},"categories":[29,25,62],"tags":[4030,17,1472,841,668,141,482,839,840,490,1222,149],"class_list":["post-23185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-style","category-zdravi","tag-dobry-spanek","tag-lifestyle","tag-navod","tag-odpocinek","tag-psychika","tag-rady","tag-rady-a-tipy","tag-spanek","tag-spani","tag-style","tag-unava","tag-zdravi"],"yoast_head":"\n9 tajemstv\u00ed dobr\u00e9ho sp\u00e1nku - Mzone<\/title>\n<meta name=\"description\" content=\"U\u017e jste unaven\u00ed z toho, \u017ee jste po\u0159\u00e1d unaven\u00ed? 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