{"id":17921,"date":"2023-09-25T08:00:31","date_gmt":"2023-09-25T06:00:31","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17921"},"modified":"2023-09-22T15:03:16","modified_gmt":"2023-09-22T13:03:16","slug":"bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/","title":{"rendered":"Bep\u00f3tolhat\u00f3 az elmaradt alv\u00e1s egy h\u00e9tv\u00e9ge alatt?"},"content":{"rendered":"<p><strong>H\u00e9tk\u00f6znap sokszor neh\u00e9z feladat eleget aludni, ez\u00e9rt sokan h\u00e9tv\u00e9g\u00e9n pr\u00f3b\u00e1lj\u00e1k bep\u00f3tolni a lemarad\u00e1st. Vajon a hosszabb h\u00e9tv\u00e9gi szundik\u00e1l\u00e1sok seg\u00edtenek a rossz min\u0151s\u00e9g\u0171 h\u00e9tk\u00f6znapi alv\u00e1s negat\u00edv hat\u00e1sait semleges\u00edteni? A Pennsylvaniai \u00c1llami Egyetem kutat\u00f3i egy k\u00eds\u00e9rlettel pr\u00f3b\u00e1lt\u00e1k kider\u00edteni.<\/strong><!--more--><\/p>\n<p>A rossz alv\u00e1s olyan probl\u00e9m\u00e1nak t\u0171nhet, ami csak a m\u00e1snapra van hat\u00e1ssal. Sajnos azonban sz\u00e1mos kutat\u00e1s szerint a kev\u00e9s alv\u00e1s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kkal, els\u0151sorban sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekkel f\u00fcgg \u00f6ssze.<\/p>\n<p><em>&#8220;Az Egyes\u00fclt \u00c1llamokban a feln\u0151ttek mind\u00f6ssze 65%-a alszik 7 \u00f3r\u00e1t \u00e9jszak\u00e1nk\u00e9nt, \u00e9s sz\u00e1mos bizony\u00edt\u00e9k utal arra, hogy ez az alv\u00e1shi\u00e1ny hossz\u00fa t\u00e1von \u00f6sszef\u00fcgg a sz\u00edv- \u00e9s \u00e9rrendszeri betegs\u00e9gekkel&#8221;<\/em> &#8211; mondta Anne-Marie Chang, a tanulm\u00e1ny t\u00e1rsszerz\u0151je.<\/p>\n<h2><strong>5 \u00f3ra alv\u00e1s h\u00e9tk\u00f6znap \u00e9s 10 \u00f3ra h\u00e9tv\u00e9g\u00e9n<\/strong><\/h2>\n<p>A kutat\u00f3k 15 eg\u00e9szs\u00e9ges (20-35 \u00e9ves) f\u00e9rfivel v\u00e9gezt\u00e9k el az alv\u00e1svizsg\u00e1latot. A vizsg\u00e1lat 10 \u00e9jszak\u00e1n \u00e1t tartott \u00e9s egy kev\u00e9s alv\u00e1ssal j\u00e1r\u00f3 munkahetet szimul\u00e1ltak, amit egy kiad\u00f3s alv\u00e1ssal j\u00e1r\u00f3 h\u00e9tv\u00e9ge k\u00f6vetett. A k\u00f6vetkez\u0151k\u00e9ppen j\u00e1rtak el:<\/p>\n<ul>\n<li>A r\u00e9sztvev\u0151knek 3 \u00e9jszak\u00e1n \u00e1t megengedt\u00e9k, hogy \u00e9jszak\u00e1nk\u00e9nt legfeljebb 10 \u00f3r\u00e1t aludjanak, hogy el\u00e9rj\u00e9k az alapszintet.<\/li>\n<li>A r\u00e9sztvev\u0151ket 5 \u00e9jszak\u00e1n kereszt\u00fcl \u00e9jszak\u00e1nk\u00e9nt 5 \u00f3ra alv\u00e1sra korl\u00e1tozt\u00e1k.<\/li>\n<li>2 \u00e9jszak\u00e1n \u00e1t a r\u00e9sztvev\u0151k ism\u00e9t 10 \u00f3r\u00e1t aludhattak.<\/li>\n<\/ul>\n<p>A kutat\u00f3k a nap folyam\u00e1n 2 \u00f3r\u00e1nk\u00e9nt megm\u00e9rt\u00e9k a r\u00e9sztvev\u0151k nyugalmi sz\u00edvritmus\u00e1t \u00e9s v\u00e9rnyom\u00e1s\u00e1t, hogy \u00e9rt\u00e9kelj\u00e9k az alv\u00e1si rendszer sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9gre gyakorolt hat\u00e1s\u00e1t. Sz\u00e1nd\u00e9kosan m\u00e9rtek ilyen sokszor, mert mind a pulzussz\u00e1m, mind a v\u00e9rnyom\u00e1s ingadozik a nap folyam\u00e1n. \u00cdgy a t\u00f6bbsz\u00f6ri m\u00e9r\u00e9s lehet\u0151v\u00e9 tette sz\u00e1mukra, hogy figyelembe vegy\u00e9k ezeket a term\u00e9szetes napi v\u00e1ltoz\u00e1sokat.<\/p>\n<h2><strong>A pulzussz\u00e1m \u00e9s a v\u00e9rnyom\u00e1s minden egyes rossz alv\u00e1ssal megemelkedett<\/strong><\/h2>\n<p>A vizsg\u00e1lat meg\u00e1llap\u00edtotta, hogy a sz\u00edvfrekvencia a vizsg\u00e1lat minden egyes napj\u00e1n percenk\u00e9nt k\u00f6zel 1 \u00fct\u00e9ssel emelkedett. Az \u00e1tlagos pulzussz\u00e1m a vizsg\u00e1lat elej\u00e9n 69 BPM volt, m\u00edg a vizsg\u00e1lat v\u00e9g\u00e9n k\u00f6zel 78 BPM.<\/p>\n<p>Hasonl\u00f3 a helyzet a v\u00e9rnyom\u00e1s eset\u00e9ben is. A szisztol\u00e9s v\u00e9rnyom\u00e1s naponta k\u00f6r\u00fclbel\u00fcl 0,5 mmHg-mal emelkedett. Az \u00e1tlagos v\u00e9rnyom\u00e1s az elej\u00e9n 116 mmHg volt, a vizsg\u00e1lat v\u00e9g\u00e9re pedig k\u00f6zel 119,5 mmHg-ot \u00e9rt el.<\/p>\n<p>Mind a v\u00e9rnyom\u00e1s, mind a pulzussz\u00e1m eset\u00e9ben ezt a n\u00f6veked\u00e9st a k\u00e9t nap hossz\u00fa alv\u00e1s ut\u00e1n m\u00e9rt\u00e9k. Ez a tanulm\u00e1ny teh\u00e1t egy\u00e9rtelm\u0171en arr\u00f3l sz\u00f3l, hogy a h\u00e9tv\u00e9gi felz\u00e1rk\u00f3z\u00e1s nem teszi semmiss\u00e9 a h\u00e9tk\u00f6znapi rossz alv\u00e1s negat\u00edv hat\u00e1sait.<\/p>\n<p><em>&#8220;Mind a pulzussz\u00e1m, mind a szisztol\u00e9s v\u00e9rnyom\u00e1s emelkedett minden egyes egym\u00e1st k\u00f6vet\u0151 napon, \u00e9s a regener\u00e1l\u00f3d\u00e1si id\u0151szak v\u00e9g\u00e9re nem t\u00e9rtek vissza az alapszintre. Teh\u00e1t annak ellen\u00e9re, hogy tov\u00e1bbi lehet\u0151s\u00e9g\u00fck volt a pihen\u00e9sre, a vizsg\u00e1lat h\u00e9tv\u00e9g\u00e9j\u00e9nek v\u00e9g\u00e9re a sz\u00edv- \u00e9s \u00e9rrendszer\u00fck m\u00e9g mindig nem \u00e1llt helyre&#8221;<\/em> &#8211; mondta David Reichenberger vezet\u0151 szerz\u0151.<\/p>\n<h2><strong>Az alv\u00e1s eg\u00e9sz h\u00e9ten legyen priorit\u00e1s<\/strong><\/h2>\n<p>A kutat\u00f3k megjegyezt\u00e9k, hogy ha t\u00f6bb \u00e9jszakai alv\u00e1s kimarad, akkor val\u00f3sz\u00edn\u0171leg egy h\u00e9tv\u00e9g\u00e9n\u00e9l sokkal hosszabb id\u0151re lesz sz\u00fcks\u00e9ged a teljes regener\u00e1l\u00f3d\u00e1shoz. Arra is buzd\u00edtj\u00e1k az embereket, hogy \u00f6sszpontos\u00edtsanak az <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/az-alvas-minosege-fontosabb-lehet-mint-annak-idotartama\/\">alv\u00e1smin\u0151s\u00e9g jav\u00edt\u00e1s\u00e1ra<\/a>.<\/p>\n<p><em>&#8220;Az alv\u00e1s egy biol\u00f3giai folyamat, de egyben viselked\u00e9si folyamat is, amelyet nagym\u00e9rt\u00e9kben befoly\u00e1solhatunk. Az alv\u00e1s nemcsak a sz\u00edv- \u00e9s \u00e9rrendszeri eg\u00e9szs\u00e9g\u00fcnket befoly\u00e1solja, hanem sok m\u00e1s mellett a tests\u00falyunkat, a ment\u00e1lis eg\u00e9szs\u00e9g\u00fcnket, a koncentr\u00e1ci\u00f3s k\u00e9pess\u00e9g\u00fcnket \u00e9s a m\u00e1sokkal val\u00f3 eg\u00e9szs\u00e9ges kapcsolataink fenntart\u00e1s\u00e1nak k\u00e9pess\u00e9g\u00e9t is. Ahogy egyre t\u00f6bbet tudunk meg az alv\u00e1s fontoss\u00e1g\u00e1r\u00f3l, \u00e9s arr\u00f3l, hogy milyen hat\u00e1ssal van mindenre az \u00e9let\u00fcnkben, rem\u00e9lem, hogy egyre ink\u00e1bb az eg\u00e9szs\u00e9g\u00fcnk jav\u00edt\u00e1s\u00e1nak k\u00f6z\u00e9ppontj\u00e1ba ker\u00fcl.&#8221;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>H\u00e9tk\u00f6znap sokszor neh\u00e9z feladat eleget aludni, ez\u00e9rt sokan h\u00e9tv\u00e9g\u00e9n pr\u00f3b\u00e1lj\u00e1k bep\u00f3tolni a lemarad\u00e1st. Vajon a hosszabb h\u00e9tv\u00e9gi szundik\u00e1l\u00e1sok seg\u00edtenek a [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17922,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17921","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bep\u00f3tolhat\u00f3 az elmaradt alv\u00e1s egy h\u00e9tv\u00e9ge alatt?<\/title>\n<meta name=\"description\" content=\"H\u00e9tk\u00f6znap sokszor neh\u00e9z feladat eleget aludni, ez\u00e9rt sokan h\u00e9tv\u00e9g\u00e9n pr\u00f3b\u00e1lj\u00e1k bep\u00f3tolni a lemarad\u00e1st. Vajon a hosszabb h\u00e9tv\u00e9gi szundik\u00e1l\u00e1sok seg\u00edtenek a rossz min\u0151s\u00e9g\u0171 h\u00e9tk\u00f6znapi alv\u00e1s negat\u00edv hat\u00e1sait semleges\u00edteni? A Pennsylvaniai \u00c1llami Egyetem kutat\u00f3i egy k\u00eds\u00e9rlettel pr\u00f3b\u00e1lt\u00e1k kider\u00edteni.\" \/>\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.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bep\u00f3tolhat\u00f3 az elmaradt alv\u00e1s egy h\u00e9tv\u00e9ge alatt?\" \/>\n<meta property=\"og:description\" content=\"H\u00e9tk\u00f6znap sokszor neh\u00e9z feladat eleget aludni, ez\u00e9rt sokan h\u00e9tv\u00e9g\u00e9n pr\u00f3b\u00e1lj\u00e1k bep\u00f3tolni a lemarad\u00e1st. Vajon a hosszabb h\u00e9tv\u00e9gi szundik\u00e1l\u00e1sok seg\u00edtenek a rossz min\u0151s\u00e9g\u0171 h\u00e9tk\u00f6znapi alv\u00e1s negat\u00edv hat\u00e1sait semleges\u00edteni? A Pennsylvaniai \u00c1llami Egyetem kutat\u00f3i egy k\u00eds\u00e9rlettel pr\u00f3b\u00e1lt\u00e1k kider\u00edteni.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-09-25T06:00:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/09\/Man-Sleeping-profimedia-0805133060-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/\",\"name\":\"Bep\u00f3tolhat\u00f3 az elmaradt alv\u00e1s egy h\u00e9tv\u00e9ge alatt?\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/09\/Man-Sleeping-profimedia-0805133060-CVR.webp\",\"datePublished\":\"2023-09-25T06:00:31+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"H\u00e9tk\u00f6znap sokszor neh\u00e9z feladat eleget aludni, ez\u00e9rt sokan h\u00e9tv\u00e9g\u00e9n pr\u00f3b\u00e1lj\u00e1k bep\u00f3tolni a lemarad\u00e1st. 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A Pennsylvaniai \u00c1llami Egyetem kutat\u00f3i egy k\u00eds\u00e9rlettel pr\u00f3b\u00e1lt\u00e1k kider\u00edteni.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/#breadcrumb\"},\"inLanguage\":\"hu\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/09\/Man-Sleeping-profimedia-0805133060-CVR.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/09\/Man-Sleeping-profimedia-0805133060-CVR.webp\",\"width\":990,\"height\":660,\"caption\":\"A man sleeping\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bepotolhato-az-elmaradt-alvas-egy-hetvege-alatt\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Bep\u00f3tolhat\u00f3 az elmaradt alv\u00e1s egy h\u00e9tv\u00e9ge alatt?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/\",\"name\":\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\",\"description\":\"\u0160koda WeLoveCycling\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/hu\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"hu\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\",\"name\":\"hegyizs\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g\",\"caption\":\"hegyizs\"},\"url\":\"https:\/\/www.welovecycling.com\/hu\/author\/hegyizs\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Bep\u00f3tolhat\u00f3 az elmaradt alv\u00e1s egy h\u00e9tv\u00e9ge alatt?","description":"H\u00e9tk\u00f6znap sokszor neh\u00e9z feladat eleget aludni, ez\u00e9rt sokan h\u00e9tv\u00e9g\u00e9n pr\u00f3b\u00e1lj\u00e1k bep\u00f3tolni a lemarad\u00e1st. 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