{"id":14519,"date":"2024-01-26T14:08:07","date_gmt":"2024-01-26T14:08:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=14519"},"modified":"2024-01-26T14:08:07","modified_gmt":"2024-01-26T14:08:07","slug":"ile-snu-potrzebuje-sportowiec","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2024\/01\/26\/ile-snu-potrzebuje-sportowiec\/","title":{"rendered":"Ile snu potrzebuje sportowiec?"},"content":{"rendered":"<p><strong>Czy przesypiasz zalecane co najmniej 7 godzin na dob\u0119? Wiem, w tym wzgl\u0119dzie trudno o konsekwencj\u0119. A je\u015bli jako rowerzysta potrzebujesz jeszcze wi\u0119cej snu? Zapoznajmy si\u0119 z wynikami nowego badania.<\/strong><\/p>\n<p><strong>Jakie zmiany dotycz\u0105ce snu poprawiaj\u0105 wydajno\u015b\u0107?<\/strong><\/p>\n<p>Autorzy <a href=\"https:\/\/link.springer.com\/article\/10.1186\/s40798-023-00599-z\">pracy przegl\u0105dowej opublikowanej w lipcu 2023<\/a> r. przyjrzeli si\u0119 25 badaniom przeprowadzonym w latach 2011\u20132021. Por\u00f3wnali r\u00f3\u017cne zmienne dotycz\u0105ce snu, aby sprawdzi\u0107, kt\u00f3re z nich maj\u0105 najwi\u0119kszy wp\u0142yw na wyniki sportowe i regeneracj\u0119. Oto wybrane zagadnienia, kt\u00f3re zosta\u0142y poddane analizie.<\/p>\n<ul>\n<li>Higiena snu<\/li>\n<li>Drzemki<\/li>\n<li>Wyd\u0142u\u017cenie czasu trwania snu<\/li>\n<li>Zmiany o\u015bwietlenia<\/li>\n<li>Wy\u0142\u0105czanie urz\u0105dze\u0144 elektronicznych na noc<\/li>\n<li>Zanurzenie w zimnej wodzie przed snem<\/li>\n<li>Uwa\u017cno\u015b\u0107<\/li>\n<li>Po\u0142\u0105czenie kilku metod.<\/li>\n<\/ul>\n<p><strong>Najbardziej korzystne jest po\u0142\u0105czenie drzemek z wi\u0119ksz\u0105 ilo\u015bci\u0105 snu<\/strong><\/p>\n<p>Wyniki pokazuj\u0105, \u017ce higiena snu, od\u0142o\u017cenie urz\u0105dze\u0144 elektronicznych na noc i zanurzenie w zimnej wodzie nie mia\u0142y wp\u0142ywu na sen, p\u00f3\u017aniejsz\u0105 wydajno\u015b\u0107 i regeneracj\u0119. Obiecuj\u0105ce wyniki przynios\u0142y uwa\u017cno\u015b\u0107 i zmiany w o\u015bwietleniu. We wszystkich tych przypadkach potrzebne s\u0105 jednak dalsze badania.<\/p>\n<p>Najkorzystniejszymi, a przy tym najcz\u0119\u015bciej wybieranymi strategiami okaza\u0142y si\u0119 wyd\u0142u\u017cenie snu nocnego i drzemki w ci\u0105gu dnia.<\/p>\n<p>Naukowcy stwierdzili, \u017ce sportowcom, kt\u00f3rzy przesypiaj\u0105 \u015brednio 7 godzin na dob\u0119, nale\u017cy zaleci\u0107 wyd\u0142u\u017cenie snu nocnego o 46\u2013113 minut. Drzemki powinny natomiast trwa\u0107 20\u201390 minut. Wykazano, \u017ce poprawiaj\u0105 wydajno\u015b\u0107 zar\u00f3wno po dobrze, jak i \u017ale przespanej nocy.<\/p>\n<p><strong>Co nale\u017cy zrobi\u0107?<\/strong><\/p>\n<p>Aby zastosowa\u0107 wyniki tego badania w praktyce, musisz najpierw pozna\u0107 punkt wyj\u015bcia. Je\u015bli masz smartwatch lub inne urz\u0105dzenie, kt\u00f3re monitoruje Tw\u00f3j sen, prawdopodobnie znasz jego \u015bredni\u0105 d\u0142ugo\u015b\u0107. Je\u015bli nie, spr\u00f3buj prowadzi\u0107 dziennik snu przez tydzie\u0144. Je\u015bli oka\u017ce si\u0119, \u017ce \u015brednia d\u0142ugo\u015b\u0107 wynosi oko\u0142o 7 godzin lub mniej, czas wprowadzi\u0107 pewne ulepszenia.<\/p>\n<ul>\n<li>Wyd\u0142u\u017c czas snu do 8\u20139 godzin. Wi\u0119kszo\u015b\u0107 z nas wstaje o sta\u0142ej porze. Najlepszym sposobem na wyd\u0142u\u017cenie snu jest chodzenie spa\u0107 wcze\u015bniej. Ustaw alarm \u201eCzas spa\u0107!\u201d na 9,5 godziny przed pobudk\u0105.<\/li>\n<li>R\u00f3b sobie drzemk\u0119 (20\u201390 minut) w dniach, w kt\u00f3rych musisz zwi\u0119kszy\u0107 swoj\u0105 wydajno\u015b\u0107, lub po \u017ale przespanej nocy. Drzemki w ci\u0105gu dnia mog\u0105 jednak sprawi\u0107, \u017ce wieczorem b\u0119dzie Ci trudniej zasn\u0105\u0107. W takim przypadku spr\u00f3buj wyd\u0142u\u017cy\u0107 sw\u00f3j sen nocny.<\/li>\n<\/ul>\n<p>Cz\u0119sto staramy si\u0119 wycisn\u0105\u0107 maksimum z sesji treningowych i kupujemy nowe \u017cele w\u0119glowodanowe, \u017ceby zwi\u0119kszy\u0107 wydajno\u015b\u0107. Powy\u017csze badanie przypomina, \u017ce mimo wszystko warto zwr\u00f3ci\u0107 uwag\u0119 na podstaw\u0119, jak\u0105 jest sen.<\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/1.webp\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Czy przesypiasz zalecane co najmniej 7 godzin na dob\u0119? Wiem, w tym wzgl\u0119dzie trudno o konsekwencj\u0119. A je\u015bli jako rowerzysta [&hellip;]<\/p>\n","protected":false},"author":153,"featured_media":14522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[425,191,404,16,123],"global-categories":[303],"class_list":["post-14519","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-sen","tag-skoda","tag-skodapolska","tag-zdrowie","tag-zdrowie-i-trening","global-categories-cycling"],"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>Ile snu potrzebuje sportowiec? - \u0160koda We Love Cycling - Poland<\/title>\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\/pl\/2024\/01\/26\/ile-snu-potrzebuje-sportowiec\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ile snu potrzebuje sportowiec?\" \/>\n<meta property=\"og:description\" content=\"Czy przesypiasz zalecane co najmniej 7 godzin na dob\u0119? 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