{"id":14014,"date":"2022-11-11T10:00:02","date_gmt":"2022-11-11T09:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=14014"},"modified":"2022-11-11T09:21:16","modified_gmt":"2022-11-11T08:21:16","slug":"5-veci-ktore-mozete-vyskusat-ked-vam-nic-nepomaha-lepsie-spat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/11\/11\/5-veci-ktore-mozete-vyskusat-ked-vam-nic-nepomaha-lepsie-spat\/","title":{"rendered":"5 vec\u00ed, ktor\u00e9 m\u00f4\u017eete vysk\u00fa\u0161a\u0165, ke\u010f v\u00e1m ni\u010d nepom\u00e1ha lep\u0161ie spa\u0165"},"content":{"rendered":"<p><strong>Vysk\u00fa\u0161ali ste u\u017e v\u0161etko \u2013 \u00eds\u0165 skoro spa\u0165, uk\u013eud\u0148uj\u00faci ritu\u00e1l, spa\u0165 v chladnej a tmavej izbe, suplementova\u0165 \u2013 a v\u00e1\u0161 sp\u00e1nok je st\u00e1le slab\u00fd. Nie ste sami! Ve\u013ea \u013eud\u00ed, ktor\u00ed robia z\u00e1kladn\u00e9 veci spr\u00e1vne, st\u00e1le bojuj\u00fa so sp\u00e1nkom. V tomto \u010dl\u00e1nku v\u00e1m chceme poskytn\u00fa\u0165 kurz pre pokro\u010dil\u00fdch a upozorni\u0165 v\u00e1s na nieko\u013eko \u010dasto prehliadan\u00fdch aspektov sp\u00e1nku.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Nau\u010dte sa o svojom chronotype<\/strong><\/h2>\n<p>V\u0161etci m\u00e1me prirodzen\u00e9 sklony k tomu, kedy zaspa\u0165 a kedy sa zobudi\u0165. Naz\u00fdvaj\u00fa sa chronotypy. Umel\u00e9 osvetlenie a obrazovky maj\u00fa \u010dasto tendenciu vytv\u00e1ra\u0165 il\u00faziu, \u017ee v\u0161etci sme no\u010dn\u00e9 sovy. Ale v skuto\u010dnosti v\u00e4\u010d\u0161ina \u013eud\u00ed spad\u00e1 niekde uprostred medzi rann\u00e9 vt\u00e1\u010da a no\u010dn\u00fa sovu. Ak\u00fd je v\u00e1\u0161 chronotyp, zist\u00edte pomocou jednoduch\u00e9ho dotazn\u00edka. Ke\u010f ur\u010d\u00edte ten svoj, m\u00f4\u017eete sa pok\u00fasi\u0165 pod\u013ea toho upravi\u0165 svoj pl\u00e1n sp\u00e1nku.<\/p>\n<p>Tu je nieko\u013eko odpor\u00fa\u010dan\u00fdch \u010dasov:<\/p>\n<p><strong>Rann\u00e9 vt\u00e1\u010da:<\/strong> vst\u00e1vanie o 05:30, ve\u010dern\u00fd sp\u00e1nok 20:30-21:00, zasp\u00e1vanie o 21:30<br \/>\n<strong>Nie\u010do uprostred:<\/strong> vst\u00e1vanie o 07:30, ve\u010dern\u00fd sp\u00e1nok 22:30-23:00, zasp\u00e1vanie o 23:30<br \/>\n<strong>No\u010dn\u00e1 sova:<\/strong> vst\u00e1vanie 10:00, ve\u010dern\u00fd sp\u00e1nok 01:00-01:30, zasp\u00e1vanie o 02:00<\/p>\n<h2><strong>Cez v\u00edkend vst\u00e1vajte v rovnakom \u010dase<\/strong><\/h2>\n<p>Pospa\u0165 si cez v\u00edkend m\u00f4\u017ee by\u0165 l\u00e1kav\u00e9, najm\u00e4 ak m\u00e1te probl\u00e9my so sp\u00e1nkom po\u010das t\u00fd\u017ed\u0148a. Pok\u00faste sa s t\u00fdm bojova\u0165 a dodr\u017eujte rovnak\u00fd rozvrh, vr\u00e1tane v\u00edkendu. Je to preto, \u017ee nadmern\u00fd sp\u00e1nok m\u00f4\u017ee zn\u00ed\u017ei\u0165 va\u0161u potrebu sp\u00e1nku. Va\u0161a potreba sp\u00e1nku sa hromad\u00ed po\u010das toho, ako ste hore. Ak sa zobud\u00edte neskoro, aj spa\u0165 budete chcie\u0165 \u00eds\u0165 neskoro.<\/p>\n<h2><strong>Vytvorte si pokojn\u00fd a bezpe\u010dn\u00fd priestor na sp\u00e1nok<\/strong><\/h2>\n<p>Spr\u00e1vne prostredie na sp\u00e1nok m\u00f4\u017ee znamena\u0165 ve\u013ek\u00fd rozdiel. Ako ste u\u017e vysk\u00fa\u0161ali ve\u013ea vec\u00ed na zlep\u0161enie sp\u00e1nku, pravdepodobne pozn\u00e1te z\u00e1klady. Va\u0161a izba by mala by\u0165 chladn\u00e1, tmav\u00e1 a va\u0161a poste\u013e by mala by\u0165 vyhraden\u00e1 len na sp\u00e1nok. <strong>Jedn\u00fdm prehliadan\u00fdm faktorom je v\u0161ak bezpe\u010dnos\u0165.<\/strong> Ak zist\u00edte, \u017ee v\u00e1s preb\u00fadzaj\u00fa zvuky alebo pocity nepokoja, mus\u00edte n\u00e1js\u0165 rie\u0161enie. Tu je nieko\u013eko n\u00e1padov, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 vytvori\u0165 pohodlnej\u0161\u00ed a bezpe\u010dnej\u0161\u00ed priestor na spanie.<\/p>\n<ul>\n<li>Zadov\u00e1\u017ete si ve\u013ek\u00e9ho psa a nechajte ho spa\u0165 s vami.<\/li>\n<li>Nain\u0161talujte alarm a kvalitn\u00e9 z\u00e1mky dver\u00ed.<\/li>\n<li>Noste \u0161tuple do u\u0161\u00ed, po\u010d\u00favajte upokojuj\u00face zvuky pr\u00edrody alebo biely \u0161um pri n\u00edzkej hlasitosti.<\/li>\n<li>K\u00fapte si m\u00e4kk\u00e9 oblie\u010dky, ktor\u00e9 s\u00fa pr\u00edjemn\u00e9 na poko\u017eke.<\/li>\n<li>Vy\u010distite si sp\u00e1l\u0148u.<\/li>\n<li>Vyrie\u0161te spory so svojimi priate\u013emi a rodinn\u00fdmi pr\u00edslu\u0161n\u00edkmi.<\/li>\n<\/ul>\n<h2><strong>Zme\u0148te svoj vn\u00fatorn\u00fd dial\u00f3g<\/strong><\/h2>\n<p>Ma\u0165 zl\u00fd sp\u00e1nok m\u00f4\u017ee by\u0165 seba napl\u0148uj\u00facim sa proroctvom. V noci nem\u00f4\u017eete zaspa\u0165 a stres z \u010fal\u0161ej prebdetej noci v\u00e1s jednoducho dr\u017e\u00ed hore a nem\u00f4\u017eete zaspa\u0165. V\u00e1\u0161 vn\u00fatorn\u00fd dial\u00f3g m\u00f4\u017ee vyzera\u0165 aj takto:<\/p>\n<ul>\n<li>\u201eU\u017e som mal spa\u0165. Zajtra m\u00e1m d\u00f4le\u017eit\u00fd de\u0148 v pr\u00e1ci\/\u0161kole\/spolo\u010denskej udalosti. Ak sa znova zle vysp\u00edm, pokaz\u00edm to.&#8220;<\/li>\n<li>\u201eAk nebudem dobre spa\u0165, moje zdravie sa zhor\u0161\u00ed, dostanem Alzheimera a rakovinu.&#8220;<\/li>\n<\/ul>\n<p>Ak si v\u0161imnete tak\u00e9to my\u0161lienky, sk\u00faste ich z\u00e1merne nahradi\u0165 in\u00fdmi, pozit\u00edvnej\u0161\u00edmi. Dostanete sa do in\u00e9ho du\u0161evn\u00e9ho rozpolo\u017eenia, zn\u00ed\u017eite si \u00farove\u0148 stresu a zv\u00fd\u0161ite si \u0161ance, \u017ee dobre zasp\u00edte.<\/p>\n<ul>\n<li>Ak si v\u0161imnete tak\u00e9to my\u0161lienky, sk\u00faste ich z\u00e1merne nahradi\u0165 in\u00fdmi, pozit\u00edvnej\u0161\u00edmi. Dostanete sa do in\u00e9ho du\u0161evn\u00e9ho rozpolo\u017eenia, zn\u00ed\u017eite si \u00farove\u0148 stresu a zv\u00fd\u0161ite si \u0161ance, \u017ee dobre zasp\u00edte.<\/li>\n<li>\u201eSp\u00e1nok je len jedn\u00fdm z aspektov dobr\u00e9ho zdravia. St\u00e1le sa mi m\u00f4\u017ee dari\u0165 so stravou, soci\u00e1lnymi kontaktmi, cvi\u010den\u00edm a tr\u00e1ven\u00edm \u010dasu vonku, aj ke\u010f sa dnes v noci poriadne nevysp\u00edm.\u201c<\/li>\n<li>\u201eMo\u017eno sa ob\u010das nevysp\u00edm, ale ostatn\u00e9 noci bud\u00fa pravdepodobne dobr\u00e9.&#8220;<\/li>\n<\/ul>\n<h2><strong>D\u00f4verujte svojmu telu<\/strong><\/h2>\n<p>V\u00e1\u0161 sp\u00e1nok nemus\u00ed by\u0165 v skuto\u010dnosti tak\u00fd hrozn\u00fd, ako si mysl\u00edte. <strong>To, \u010do sa \u010dasto jav\u00ed ako bezsenn\u00e1 noc, m\u00f4\u017ee pozost\u00e1va\u0165 zo slu\u0161n\u00e9ho mno\u017estva \u013eahk\u00e9ho sp\u00e1nku a aspo\u0148 nieko\u013ek\u00fdch okamihov hlbok\u00e9ho REM sp\u00e1nku.<\/strong> Je to preto, \u017ee v\u00e1\u0161 mozog je skuto\u010dne dobr\u00fd v n\u00faten\u00ed do sp\u00e1nku, ke\u010f to potrebuje. Navy\u0161e je \u013eahk\u00e9 prehliadnu\u0165 skuto\u010dnos\u0165, \u017ee upad\u00e1te do \u013eahk\u00e9ho sp\u00e1nku. V\u00e4\u010d\u0161ina \u013eud\u00ed, ktor\u00ed maj\u00fa chronick\u00fd probl\u00e9m so sp\u00e1nkom, m\u00e1 st\u00e1le 5-6 hod\u00edn v noci. To neznamen\u00e1, \u017ee by ste mali by\u0165 s tak\u00fdm mno\u017estvom sp\u00e1nku dlhodobo spokojn\u00ed. Je v\u0161ak d\u00f4le\u017eit\u00e9 ma\u0165 na pam\u00e4ti, \u017ee va\u0161e telo je ve\u013emi inteligentn\u00e9 a zais\u0165uje, \u017ee budete ma\u0165 aspo\u0148 minim\u00e1lne mno\u017estvo sp\u00e1nku potrebn\u00e9 na fungovanie.<\/p>\n<p>Dosta\u0165 sa do kontaktu so svoj\u00edm chronotypom, prida\u0165 pravidelnos\u0165 do sp\u00e1nkov\u00e9ho pl\u00e1nu, zlep\u0161i\u0165 si priestor na sp\u00e1nok a zmeni\u0165 svoj vn\u00fatorn\u00fd dial\u00f3g, to v\u0161etko m\u00f4\u017eu by\u0165 siln\u00e9 n\u00e1stroje. Vysk\u00fa\u0161ajte ich a n\u00e1jdete sp\u00f4sob, ako sa \u010dastej\u0161ie lep\u0161ie vyspa\u0165.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vysk\u00fa\u0161ali ste u\u017e v\u0161etko \u2013 \u00eds\u0165 skoro spa\u0165, uk\u013eud\u0148uj\u00faci ritu\u00e1l, spa\u0165 v chladnej a tmavej izbe, suplementova\u0165 \u2013 a v\u00e1\u0161 [&hellip;]<\/p>\n","protected":false},"author":27,"featured_media":14015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[684,1450,1451,340,784,55,785,161],"global-categories":[],"class_list":["post-14014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-ako-zaspat","tag-chronotyp","tag-rem-spanok","tag-spanok","tag-stres","tag-trening","tag-vyvarovat-sa-stresu","tag-zdravie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - 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