{"id":44073,"date":"2024-09-19T05:00:00","date_gmt":"2024-09-19T03:00:00","guid":{"rendered":"https:\/\/www.mzone.cz\/?p=44073"},"modified":"2024-09-18T19:53:43","modified_gmt":"2024-09-18T17:53:43","slug":"pruvodce-svetlem-jak-si-udrzet-spravnou-svetelnou-hygienu","status":"publish","type":"post","link":"https:\/\/www.mzone.cz\/en\/pruvodce-svetlem-jak-si-udrzet-spravnou-svetelnou-hygienu\/","title":{"rendered":"Pr\u016fvodce sv\u011btlem: Jak si udr\u017eet spr\u00e1vnou sv\u011btelnou hygienu"},"content":{"rendered":"

Sv\u011btlo v\u011bt\u0161ina lid\u00ed pova\u017euje za b\u011b\u017enou sou\u010d\u00e1st \u017eivota, nad kterou p\u0159\u00edli\u0161 neuva\u017eujeme. V\u011bd\u011bli jste v\u0161ak, \u017ee zna\u010dnou m\u011brou ovliv\u0148uje na\u0161e zdrav\u00ed a psychiku? V d\u00e1vn\u00fdch dob\u00e1ch doch\u00e1zelo k p\u0159irozen\u00e9mu st\u0159\u00edd\u00e1n\u00ed dne a noci, jakmile ale \u010dlov\u011bk objevil mo\u017enost, jak si prosv\u00edtit tmu, za\u010dal naru\u0161ovat cirkadi\u00e1nn\u00ed rytmy t\u011bla. Co tedy d\u011blat, abychom si udr\u017eeli spr\u00e1vnou sv\u011btelnou hygienu?<\/strong><\/p>
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Sv\u011bteln\u00e9 spektrum zahrnuje sv\u011btlo r\u016fzn\u00fdch vlnov\u00fdch d\u00e9lek, z \u010deho\u017e \u010d\u00e1st je viditeln\u00e1 a \u010d\u00e1st ne. Neviditeln\u00e9 spektrum tvo\u0159\u00ed ultrafialov\u00e9 a infra\u010derven\u00e9 z\u00e1\u0159en\u00ed, my se pov\u011bnujeme p\u0159edev\u0161\u00edm tomu, co na\u0161e oko vid\u00ed. Dne\u0161n\u00ed doba s sebou p\u0159in\u00e1\u0161\u00ed mno\u017estv\u00ed um\u011bl\u00fdch sv\u011bteln\u00fdch zdroj\u016f, kter\u00fdm b\u00fdv\u00e1me vystaveni v\u011bt\u0161inu dne, proto je d\u016fle\u017eit\u00e9 db\u00e1t na jejich kvalitu, vhodnost a rozm\u00edst\u011bn\u00ed. Um\u011bl\u00e9 sv\u011btlo n\u00e1s toti\u017e m\u016f\u017ee ovlivnit pozitivn\u011b i negativn\u011b.<\/p>
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P\u0159irozen\u00e9 sv\u011btlo nebo studen\u00e9 osv\u011btlen\u00ed p\u0159es den <\/h2>\n\n\n\n

V pr\u016fb\u011bhu dne bychom m\u011bli maxim\u00e1ln\u011b vyu\u017e\u00edvat slune\u010dn\u00edho sv\u011btla, pokud to nen\u00ed mo\u017en\u00e9, vol\u00edme jasn\u00e9 sv\u011btlo s vysokou intenzitou, nejl\u00e9pe plnospektr\u00e1ln\u00ed b\u00edl\u00e9 sv\u011btlo. Tento druh je naz\u00fdv\u00e1n tak\u00e9 studen\u00fdm a identifikujete jej podle hodnoty kelvin\u016f \u2013 \u010d\u00edm vy\u0161\u0161\u00ed \u010d\u00edslo, t\u00edm studen\u011bj\u0161\u00ed. Tolik diskutovan\u00e9 modr\u00e9 sv\u011btlo se v po\u010dtu kelvin\u016f \u0159ad\u00ed vysoko, proto je v po\u0159\u00e1dku v rann\u00edch a odpoledn\u00edch hodin\u00e1ch, vyvol\u00e1v\u00e1 toti\u017e bd\u011blost a stimuluje tvorbu serotoninu pro lep\u0161\u00ed n\u00e1ladu. Osv\u011btlen\u00ed zahrnuj\u00edc\u00ed tuto slo\u017eku se tak hod\u00ed na pracovi\u0161t\u011b a do m\u00edstnost\u00ed, kde se nezdr\u017eujeme ve ve\u010dern\u00edch hodin\u00e1ch. Nezbytnou sou\u010d\u00e1st\u00ed pracovn\u00edho stolu by m\u011bla b\u00fdt i lampa, nedoceniteln\u00e9 jsou v tomto sm\u011bru chytr\u00e9 LED lampy.<\/p>
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\"P\u0159irozen\u00e9<\/figure>
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Ve\u010der si dop\u0159ejte teplo i v osv\u011btlen\u00ed <\/h2>\n\n\n\n

Modr\u00e9 sv\u011btlo n\u00e1m zp\u016fsobuje pot\u00ed\u017ee ve ve\u010dern\u00edch a no\u010dn\u00edch hodin\u00e1ch, tehdy blokuje produkci melatoninu, hormonu sp\u00e1nku. V tento \u010das bychom m\u011bli vyu\u017e\u00edvat jen sv\u011btla tepl\u00e9ho s n\u00edzkou hodnotou kelvin\u016f, co\u017e ale pou\u017e\u00edv\u00e1n\u00ed mobiln\u00edch telefon\u016f a po\u010d\u00edta\u010d\u016f zpravidla naru\u0161uje. \u0158e\u0161en\u00edm mohou b\u00fdt filtry, kter\u00e9 za\u0159\u00edd\u00ed, aby displej \u010di monitor z\u00edskaly tepl\u00fd n\u00e1dech, nebo tzv. po\u010d\u00edta\u010dov\u00e9 br\u00fdle. Co se t\u00fd\u010de osv\u011btlen\u00ed m\u00edstnost\u00ed, pak ty, v nich\u017e se zdr\u017eujete v pozdn\u00edch hodin\u00e1ch, osv\u011btlete \u017e\u00e1rovkami s hodnotou kelvin\u016f do 3 000. V prostorech jako nap\u0159\u00edklad kuchy\u0148 \u010di ob\u00fdv\u00e1k, kde se vyskytujete i b\u011bhem dne, nic nezkaz\u00edte ani osv\u011btlen\u00edm kolem 4 000 K. Pokud se v\u00e1m nechce slo\u017eit\u011b hledat, nap\u0159\u00edklad n\u00e1kupn\u00ed r\u00e1dce Heureka nab\u00edz\u00ed snadn\u00e9 vyfiltrov\u00e1n\u00ed podle r\u016fzn\u00fdch parametr\u016f v\u010detn\u011b chromati\u010dnosti.\u00a0<\/p>\n\n\n\n

\n

V p\u0159\u00edpad\u011b, \u017ee na sebe nech\u00e1me i ve ve\u010dern\u00edch hodin\u00e1ch p\u016fsobit modr\u00e9 sv\u011btlo, m\u016f\u017eeme brzy \u010delit nejen velk\u00e9 \u00fanav\u011b a podr\u00e1\u017ed\u011bnosti, ale v del\u0161\u00edm \u010dasov\u00e9m horizontu i nep\u0159\u00edjemn\u00fdm zdravotn\u00edm obt\u00ed\u017e\u00edm. Br\u00e1n\u00edme toti\u017e vyplavov\u00e1n\u00ed melatoninu, a t\u00edm zdrav\u00e9mu sp\u00e1nku. Za\u010d\u00edn\u00e1 to kruhy pod o\u010dima, natekl\u00fdmi v\u00ed\u010dky a kon\u010d\u00ed n\u00e1r\u016fstem hmotnosti a v\u011bt\u0161\u00edmi sklony k neurodegenerativn\u00edm onemocn\u011bn\u00edm. <\/p>\n<\/blockquote>\n\n\n\n

\"Unaven\u00fd<\/figure>
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\u010cerven\u00e9 sv\u011btlo jako terapeut <\/h2>\n\n\n\n

Podobn\u011b, jako se \u010dasto hovo\u0159\u00ed o vlivu modr\u00e9ho sv\u011btla, b\u00fdv\u00e1 rozeb\u00edr\u00e1no i p\u016fsoben\u00ed sv\u011btla \u010derven\u00e9ho. To dok\u00e1\u017ee nejen zlep\u0161it sp\u00e1nek d\u00edky stimulaci tvorby melatoninu, ale m\u00e1 rovn\u011b\u017e dal\u0161\u00ed \u00fa\u010dinky prosp\u00edvaj\u00edc\u00ed t\u011blu jako zv\u00fd\u0161en\u00ed produkce kolagenu v poko\u017ece, \u00faleva p\u0159i bolestech \u010di podpora regenerace tk\u00e1n\u00ed a hojen\u00ed ran. Na trhu tak naleznete speci\u00e1ln\u00ed lampy a sv\u011bteln\u00e9 panely, d\u00edky nim\u017e m\u016f\u017eete terapeutick\u00fdch \u00fa\u010dink\u016f \u010derven\u00e9ho sv\u011btla snadno vyu\u017e\u00edvat.<\/p>
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\u010clov\u011bk k \u017eivotu pot\u0159ebuje cel\u00e9 sv\u011bteln\u00e9 spektrum, d\u016fle\u017eit\u00e9 v\u0161ak je, aby studen\u00e1 a tepl\u00e1 \u010d\u00e1st byly v rovnov\u00e1ze. Jak se k tomuto ide\u00e1ln\u00edmu stavu dopracovat?<\/p>
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    \n
  1. Pob\u00fdvejte co nejv\u00edce v rann\u00edch a dopoledn\u00edch hodin\u00e1ch na denn\u00edm sv\u011btle<\/strong>.\u00a0<\/li>\n\n\n\n
  2. Interi\u00e9r vybavte spr\u00e1vn\u00fdm osv\u011btlen\u00edm. R\u016fzn\u00e9 m\u00edstnosti si \u017e\u00e1daj\u00ed sv\u011bteln\u00fd zdroj podle sv\u00e9ho vyu\u017eit\u00ed, pokud si nejste jisti, jednoduch\u00e9 \u0159e\u0161en\u00ed p\u0159edstavuj\u00ed smart \u017e\u00e1rovky<\/a> umo\u017e\u0148uj\u00edc\u00ed nastaven\u00ed teploty sv\u011btla pomoc\u00ed aplikace nebo automaticky dle denn\u00ed doby<\/strong>.\u00a0<\/li>\n\n\n\n
  3. P\u0159ed span\u00edm se vyh\u00fdbejte p\u016fsoben\u00ed modr\u00e9ho sv\u011btla<\/strong>, a to nejl\u00e9pe 2-3 hodiny. Nelze-li jinak, minim\u00e1ln\u011b hodinu p\u0159ed span\u00edm odlo\u017ete telefony, po\u010d\u00edta\u010de a vypn\u011bte televizi<\/strong>, p\u0159\u00edpadn\u011b vyu\u017eijte filtr\u016f pro blokov\u00e1n\u00ed modr\u00e9ho sv\u011btla.\u00a0<\/li>\n<\/ol>\n\n\n\n
    \"\"<\/a><\/figure>
    \n

    Osv\u011btlen\u00ed v byt\u011b \u010di dom\u011b? Spr\u00e1vn\u00e9 sv\u011btlo dotv\u00e1\u0159\u00ed atmosf\u00e9ru domova<\/a><\/h4>
    \n<\/div><\/div>\n\n\n\n

    <\/p>","protected":false},"excerpt":{"rendered":"

    Sv\u011btlo v\u011bt\u0161ina lid\u00ed pova\u017euje za b\u011b\u017enou sou\u010d\u00e1st \u017eivota, nad kterou p\u0159\u00edli\u0161 neuva\u017eujeme. V\u011bd\u011bli jste v\u0161ak, \u017ee zna\u010dnou m\u011brou ovliv\u0148uje na\u0161e zdrav\u00ed a psychiku? V d\u00e1vn\u00fdch dob\u00e1ch doch\u00e1zelo k p\u0159irozen\u00e9mu st\u0159\u00edd\u00e1n\u00ed dne a noci, jakmile ale \u010dlov\u011bk objevil mo\u017enost, jak si prosv\u00edtit tmu, za\u010dal naru\u0161ovat cirkadi\u00e1nn\u00ed rytmy t\u011bla. Co tedy d\u011blat, abychom si udr\u017eeli spr\u00e1vnou sv\u011btelnou […]<\/p>\n","protected":false},"author":4,"featured_media":44079,"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":[6220,17,4052,141,482,490,6219,4051,149],"class_list":["post-44073","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-style","category-zdravi","tag-cirkadianni-rytmus","tag-lifestyle","tag-osvetleni","tag-rady","tag-rady-a-tipy","tag-style","tag-svetelna-hygiena","tag-svetlo","tag-zdravi"],"yoast_head":"\nPr\u016fvodce sv\u011btlem: Jak si udr\u017eet spr\u00e1vnou sv\u011btelnou hygienu - Mzone<\/title>\n<meta name=\"description\" content=\"Sv\u011btlo v\u011bt\u0161ina lid\u00ed pova\u017euje za b\u011b\u017enou sou\u010d\u00e1st \u017eivota, nad kterou p\u0159\u00edli\u0161 neuva\u017eujeme. V\u011bd\u011bli jste v\u0161ak, \u017ee zna\u010dnou m\u011brou ovliv\u0148uje na\u0161e zdrav\u00ed a psychiku? V d\u00e1vn\u00fdch dob\u00e1ch doch\u00e1zelo k p\u0159irozen\u00e9mu st\u0159\u00edd\u00e1n\u00ed dne a noci, jakmile ale \u010dlov\u011bk objevil mo\u017enost, jak si prosv\u00edtit tmu, za\u010dal naru\u0161ovat cirkadi\u00e1nn\u00ed rytmy t\u011bla. 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V d\u00e1vn\u00fdch dob\u00e1ch doch\u00e1zelo k p\u0159irozen\u00e9mu st\u0159\u00edd\u00e1n\u00ed dne a noci, jakmile ale \u010dlov\u011bk objevil mo\u017enost, jak si prosv\u00edtit tmu, za\u010dal naru\u0161ovat cirkadi\u00e1nn\u00ed rytmy t\u011bla. 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