{"id":16829,"date":"2023-03-06T10:00:36","date_gmt":"2023-03-06T09:00:36","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=16829"},"modified":"2023-03-06T10:01:04","modified_gmt":"2023-03-06T09:01:04","slug":"kvalita-spanku-je-dolezitejsia-ako-jeho-dlzka","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2023\/03\/06\/kvalita-spanku-je-dolezitejsia-ako-jeho-dlzka\/","title":{"rendered":"Kvalita sp\u00e1nku je d\u00f4le\u017eitej\u0161ia ako jeho d\u013a\u017eka"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>\u0160t\u00fadie ukazuj\u00fa, \u017ee zl\u00fd sp\u00e1nok zvy\u0161uje riziko r\u00f4znych ochoren\u00ed. \u010co v\u0161ak presne znamen\u00e1 zl\u00fd alebo nekvalitn\u00fd sp\u00e1nok? Sta\u010d\u00ed n\u00e1m 7 hod\u00edn sp\u00e1nku alebo je potrebn\u00e9 sa viac zamera\u0165 na jeho kvalitu?<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>\u0160portovci maj\u00fa so sp\u00e1nkom \u010dasto probl\u00e9m<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Dobre sa vyspa\u0165 je pre mnoh\u00fdch \u0161portovcov n\u00e1ro\u010dn\u00e9. <strong>Skor\u00e9 tr\u00e9ningy kr\u00e1tia rann\u00e9 hodiny v posteli a neskor\u00e9 ve\u010dern\u00e9 tr\u00e9ningy \u010dasto s\u0165a\u017euj\u00fa zasp\u00e1vanie.<\/strong> Do toho sa priplet\u00fa aj in\u00e9 povinnosti \u017eivota a ak je toho pr\u00edli\u0161 ve\u013ea, sp\u00e1nok je zvy\u010dajne to, \u010do v\u00e4\u010d\u0161ina z n\u00e1s zanedb\u00e1va. Akoby \u010dasov\u00e1 tiese\u0148 nesta\u010dila, samotn\u00fd \u201ctvrd\u00fd\u201d tr\u00e9ning m\u00f4\u017ee sp\u00f4sobi\u0165 dodato\u010dn\u00fd stres, ktor\u00fd ovplyv\u0148uje sp\u00e1nok. Bohu\u017eia\u013e, v\u00fdskum ukazuje, \u017ee dospel\u00ed, ktor\u00ed zvy\u010dajne spia menej ako 7 hod\u00edn, s\u00fa n\u00e1chylnej\u0161\u00ed na ochorenia.<\/p>\n<h2><strong>Sp\u00e1nok ovplyv\u0148uje va\u0161u imunitu<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Nie je ni\u010d hor\u0161ie, ako vynecha\u0165 t\u00fd\u017ede\u0148 tr\u00e9ningu kv\u00f4li chorobe. <strong>Toto je d\u00f4vod, pre\u010do sa vedci z Liverpool John Moores University vo Ve\u013ekej Brit\u00e1nii rozhodli presk\u00fama\u0165 vz\u0165ah medzi sp\u00e1nkom a imunitou organizmu.<\/strong> \u0160t\u00fadia prebiehala na viac ako 1 300 vojakoch, ktor\u00ed pre\u0161li 12-t\u00fd\u017ed\u0148ov\u00fdm v\u00fdcvikov\u00fdm programom. Pred za\u010dat\u00edm tr\u00e9ningu sa ich p\u00fdtali na ich sp\u00e1nkov\u00fd re\u017eim. V\u00fdskumn\u00edci ich potom rozdelili do dvoch skup\u00edn.<\/p>\n<ul>\n<li>T\u00ed, ktor\u00ed po\u010das 12-t\u00fd\u017ed\u0148ov\u00e9ho tr\u00e9ningu spali svoj<strong> obvykl\u00fd po\u010det hod\u00edn<\/strong><\/li>\n<li>T\u00ed, ktor\u00ed boli po\u017eiadan\u00ed, aby spali <strong>aspo\u0148 o 2 hodiny menej<\/strong>, ako je ich obvykl\u00fd po\u010det hod\u00edn<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Trvanie ich sp\u00e1nku bolo zaznamenan\u00e9 po\u010das 12-t\u00fd\u017ed\u0148ov\u00e9ho obdobia a tie\u017e boli po\u017eiadan\u00ed, aby zhodnotili kvalitu svojho sp\u00e1nku. Ich lek\u00e1rom diagnostikovan\u00e9 infekcie horn\u00fdch d\u00fdchac\u00edch ciest boli tie\u017e zaznamenan\u00e9, aby sa zistilo, ktor\u00e1 skupina m\u00e1 v\u00e4\u010d\u0161iu pravdepodobnos\u0165 ochorie\u0165.<\/p>\n<figure id=\"attachment_16830\" aria-describedby=\"caption-attachment-16830\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-16830\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633.webp\" alt=\"Spiaci mu\u017e\" width=\"1250\" height=\"833\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633.webp 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633-1024x682.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633-400x267.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2023\/03\/Man-sleeping-profimedia-0554147633-272x182.webp 272w\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" \/><\/a><figcaption id=\"caption-attachment-16830\" class=\"wp-caption-text\">V\u0161etci m\u00e1me prirodzen\u00e9 sklony k tomu, kedy zaspa\u0165 a kedy sa zobudi\u0165. Naz\u00fdvaj\u00fa sa chronotypy. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Kvalita sp\u00e1nku je d\u00f4le\u017eitej\u0161ia<\/strong><\/h2>\n<p style=\"font-weight: 400;\">\u0160t\u00fadia zistila o\u010dak\u00e1van\u00fd v\u00fdsledok. <strong>Skupina, ktor\u00e1 spala o 2 hodiny menej ako norm\u00e1lne, mala viac respira\u010dn\u00fdch ochoren\u00ed.<\/strong> Ich riziko bolo 3x vy\u0161\u0161ie v porovnan\u00ed so skupinou, ktor\u00e1 spala ako zvy\u010dajne. \u0160t\u00fadia v\u0161ak odhalila aj nie\u010do nov\u00e9, ne\u010dakan\u00e9.<\/p>\n<ul>\n<li>Vojaci, ktor\u00fdch sp\u00e1nok bol obmedzen\u00fd a hl\u00e1sili <strong>zl\u00fa kvalitu sp\u00e1nku, mali viac ako 2x v\u00e4\u010d\u0161iu \u0161ancu ochorie\u0165<\/strong> v porovnan\u00ed so skupinou \u010do spala bez obmedzen\u00ed.<\/li>\n<li>Vojaci, ktor\u00fdch sp\u00e1nok bol obmedzen\u00fd, ale uv\u00e1dzali <strong>dobr\u00fa kvalitu sp\u00e1nku, sa zdala by\u0165 chr\u00e1nen\u00e1<\/strong> a bola vystaven\u00e1 rovnak\u00e9mu riziku ochorenia ako skupina \u010do spala bez obmedzen\u00ed.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">To ukazuje, \u017ee pokia\u013e ide o riziko respira\u010dn\u00fdch ochoren\u00ed, kvalita sp\u00e1nku bola d\u00f4le\u017eitej\u0161ia ako d\u013a\u017eka sp\u00e1nku. Toto je dos\u0165 d\u00f4le\u017eit\u00e9. \u0160irok\u00e1 verejnos\u0165, \u0161portovci nevyn\u00edmaj\u00fac, sa v\u00e4\u010d\u0161inou zaoberaj\u00fa t\u00fdm kolko spia ne\u017e ak\u00e1 je jeho kvalita.<\/p>\n<div class=\"shortcode-ys-post-pinup\"><article class=\"loop-simple post-5449 post type-post status-publish format-standard has-post-thumbnail hentry category-zdravie-trening tag-ako-zaspat tag-den tag-melatonin tag-mobil tag-modre-svetlo tag-noc tag-slnko tag-spanok tag-svetlo tag-televizia tag-tma tag-tv tag-zdravie tag-zdravy-zivotny-styl\" data-postid=\"5449\" role=\"article\" data-post-id=\"5449\" data-word-count=\"394\" data-headline-length=\"58\" data-category=\"Zdravie a tr\u00e9ning\" data-author=\"Ji\u0159\u00ed Kalo\u010d\" data-published=\"2018-11-16T10:15:35+01:00\" data-published-day=\"Friday\">\n    <div class=\"entry-thumbnail article-thumbnail\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2018\/11\/Sleep-pexels-photo-271897-150x150.webp\"><a href=\"https:\/\/www.welovecycling.com\/sk\/2018\/11\/16\/zlepsite-svoj-spanok-zbavte-sa-modreho-svetla\/\" class=\"image-holder\" target=\"_self\"><img decoding=\"async\" loading=\"lazy\" class=\"\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2018\/11\/Sleep-pexels-photo-271897-1024x450.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2018\/11\/Sleep-pexels-photo-271897.webp 1366w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2018\/11\/Sleep-pexels-photo-271897-300x132.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2018\/11\/Sleep-pexels-photo-271897-1024x450.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2018\/11\/Sleep-pexels-photo-271897-768x337.webp 768w\" width=\"1024\" height=\"450\" sizes=\"auto, (min-width: 1200px) 456px, (min-width: 768px) 38vw, 100vw\" alt=\"zlepsite-svoj-spanok-zbavte-sa-modreho-svetla\"\/><\/a><\/div>    <div class=\"entry-meta\">\n        <a class=\"label label-secondary post-category\" href=\"https:\/\/www.welovecycling.com\/sk\/category\/zdravie-trening\/\" title=\"Zdravie a tr\u00e9ning\">Zdravie a tr\u00e9ning<\/a>\n    <\/div>\n    <div class=\"entry-details\">\n        <a href=\"https:\/\/www.welovecycling.com\/sk\/2018\/11\/16\/zlepsite-svoj-spanok-zbavte-sa-modreho-svetla\/\" class='entry-title-wrapper'>\n            <h3 class=\"entry-title\"><span>Zlep\u0161ite svoj sp\u00e1nok \u2013 zbavte sa \u201emodr\u00e9ho svetla\u201c<\/span><\/h3>\n        <\/a>\n    <\/div>\n    <\/article>\n<\/div>\n<h2><strong>5 tipov pre lep\u0161iu kvalitu sp\u00e1nku<\/strong><\/h2>\n<p style=\"font-weight: 400;\"><strong>V\u00fdsledky tejto \u0161t\u00fadie ukazuj\u00fa, \u017ee \u0161portovci by sa mali ove\u013ea viac zamera\u0165 na zlep\u0161enie kvality sp\u00e1nku ako na hodiny sp\u00e1nku.<\/strong> Pozrime sa na nasleduj\u00facich p\u00e4\u0165 tipov, ktor\u00e9 s\u00fa \u00fa\u010dinn\u00e9 a pom\u00f4\u017eu zlep\u0161i\u0165 kvalitu v\u00e1\u0161ho sp\u00e1nku. Ak sa c\u00edtite, \u017ee m\u00e1te probl\u00e9my v jednej alebo viacer\u00fdch z t\u00fdchto oblast\u00ed, viete, na \u010do sa treba zamera\u0165.<\/p>\n<ul>\n<li><strong>D\u00f4slednos\u0165<\/strong> \u2013 Cho\u010fte spa\u0165 a vst\u00e1vajte ka\u017ed\u00fd de\u0148 pribli\u017ene v rovnakom \u010dase. Aj cez v\u00edkendy.<\/li>\n<li><strong>Strava<\/strong> \u2013 2 hodiny pred span\u00edm sa vyh\u00fdbajte ve\u013ek\u00fdm a \u0165a\u017ek\u00fdm jedl\u00e1m. Dbajte aby ste konzum\u00e1cii alkoholu a kofe\u00ednu pred span\u00edm zamedzili.<\/li>\n<li><strong>Rutina pred sp\u00e1nkom<\/strong> \u2013 Pred span\u00edm sa zrelaxujte. Vyhnite sa \u010dasu str\u00e1ven\u00e9mu pred obrazovkou, mobilom, spr\u00e1vam, soci\u00e1lnym m\u00e9di\u00e1m alebo \u010domuko\u013evek, \u010do v\u00e1m zvy\u0161uje pulz.<\/li>\n<li><strong>Pohodlie<\/strong> \u2013 Spite v chladnej, tmavej a tichej miestnosti. Uistite sa, \u017ee v\u00e1\u0161 matrac a vank\u00fa\u0161 s\u00fa pohodln\u00e9.<\/li>\n<li><strong>Cvi\u010dte<\/strong> \u2013 Cvi\u010dte po\u010das d\u0148a, aby ste si vytvorili zdrav\u00fa \u00fanavu, ktor\u00e1 pom\u00f4\u017ee v\u00e1\u0161mu telu dosta\u0165 sa do hlbok\u00e9ho sp\u00e1nku.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0160t\u00fadie ukazuj\u00fa, \u017ee zl\u00fd sp\u00e1nok zvy\u0161uje riziko r\u00f4znych ochoren\u00ed. \u010co v\u0161ak presne znamen\u00e1 zl\u00fd alebo nekvalitn\u00fd sp\u00e1nok? Sta\u010d\u00ed n\u00e1m 7 [&hellip;]<\/p>\n","protected":false},"author":172,"featured_media":16832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[684,1166,597,1379,683,340,163,784,55,1402,161,623],"global-categories":[],"class_list":["post-16829","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-ako-zaspat","tag-choroba","tag-cyklista","tag-dusevne-zdravie","tag-noc","tag-spanok","tag-strava","tag-stres","tag-trening","tag-zdrava-strava","tag-zdravie","tag-zdravy-zivotny-styl"],"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>Kvalita sp\u00e1nku je d\u00f4le\u017eitej\u0161ia ako jeho d\u013a\u017eka - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"\u010co je to zl\u00fd alebo nekvalitn\u00fd sp\u00e1nok? Sta\u010d\u00ed n\u00e1m 7 hod\u00edn sp\u00e1nku alebo je potrebn\u00e9 sa viac zamera\u0165 na jeho kvalitu?\" \/>\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\/sk\/2023\/03\/06\/kvalita-spanku-je-dolezitejsia-ako-jeho-dlzka\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kvalita sp\u00e1nku je d\u00f4le\u017eitej\u0161ia ako jeho d\u013a\u017eka\" \/>\n<meta property=\"og:description\" content=\"\u010co je to zl\u00fd alebo nekvalitn\u00fd sp\u00e1nok? 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