{"id":19430,"date":"2024-07-26T10:00:08","date_gmt":"2024-07-26T08:00:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=19430"},"modified":"2024-07-26T09:14:45","modified_gmt":"2024-07-26T07:14:45","slug":"3-prekvapive-sposoby-ako-zlepsit-svoj-spanok","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/07\/26\/3-prekvapive-sposoby-ako-zlepsit-svoj-spanok\/","title":{"rendered":"3 prekvapiv\u00e9 sp\u00f4soby, ako zlep\u0161i\u0165 svoj sp\u00e1nok"},"content":{"rendered":"

V\u0161etci vieme, \u017ee v tichej, tmavej a chladnej sp\u00e1lni sa v\u00e1m bude lep\u0161ie spa\u0165. Nie je tie\u017e \u017eiadnym tajomstvom, \u017ee obmedzenie pr\u00edjmu kofe\u00ednu a alkoholu v druhej polovici d\u0148a zlep\u0161uje kvalitu sp\u00e1nku. Ale pre t\u00fdch, ktor\u00ed chc\u00fa vysk\u00fa\u0161a\u0165 nie\u010do nov\u00e9, je tu nieko\u013eko prekvapiv\u00fdch odpor\u00fa\u010dan\u00ed, ako zlep\u0161i\u0165 sp\u00e1nok.<\/strong><\/p>\n

<\/p>\n

V\u00fdskumy ukazuj\u00fa, \u017ee ke\u010f si dobre odd\u00fdchnete<\/a>, budete sa c\u00edti\u0165 o 10 rokov mlad\u0161\u00ed v porovnan\u00ed s t\u00fdm, ke\u010f sa nevysp\u00edte dobre.\u00a0<\/span><\/p>\n

Pres\u0165ahujte sa na zelen\u0161iu adresu<\/b><\/h2>\n

Nov\u00fd v\u00fdskum v 14 eur\u00f3pskych krajin\u00e1ch, ako aj v Austr\u00e1lii, Kanade, USA a Hong Kongu, veden\u00fd Exeterskou univerzitou, zistil, \u017ee \u017eivot v bl\u00edzkosti zelen\u0161\u00edch pl\u00f4ch s tr\u00e1vou, stromami a veget\u00e1ciou s\u00favis\u00ed s lep\u0161\u00edm sp\u00e1nkom.<\/span><\/p>\n

\u201e\u013dudia, ktor\u00ed \u017eili v bl\u00edzkosti zelen\u0161\u00edch miest, hl\u00e1sili lep\u0161ie du\u0161evn\u00e9 zdravie, \u010do bolo hnacou silou aj k lep\u0161ieho sp\u00e1nku. Iniciat\u00edvy ekologiz\u00e1cie ul\u00edc v centr\u00e1ch miest u\u017e existuj\u00fa. S\u00fa ale zameran\u00e9 na rie\u0161enie environment\u00e1lnych riz\u00edk, ako s\u00fa z\u00e1plavy a \u00fa\u010dinky tepeln\u00fdch ostrovov. Na\u0161e zistenia nazna\u010duj\u00fa, \u017ee odborn\u00edci by to mali roz\u0161\u00edri\u0165 aj na obytn\u00e9 oblasti, aby podporili verejn\u00e9 zdravie, podporou zdrav\u0161\u00edch sp\u00e1nkov\u00fdch n\u00e1vykov,\u201c<\/em> povedala ved\u00faca autorka v\u00fdskumu Dr. Leanne Martinov\u00e1.<\/span><\/p>\n

Aby sme boli konkr\u00e9tni, vedci zistili, \u017ee len 17 % \u013eud\u00ed, ktor\u00ed \u017eili na zelen\u00fdch uliciach, uviedlo, \u017ee spia menej ako 6 hod\u00edn. <\/strong>A to v\u00a0porovnan\u00ed s 22 % t\u00fdch, ktor\u00ed na zelen\u00fdch uliciach ne\u017eili.<\/span><\/p>\n

\u201eAj ke\u010f sa p\u00e4\u0165percentn\u00fd rozdiel m\u00f4\u017ee zda\u0165 mal\u00fd, tieto zistenia s\u00fa porovnate\u013en\u00e9 s rozdielom v sp\u00e1nku medzi \u013eu\u010fmi, ktor\u00ed sa vyrovn\u00e1vaj\u00fa so s\u00fa\u010dasn\u00fdm pr\u00edjmom, a t\u00fdmi, ktor\u00ed s\u00fa pod finan\u010dn\u00fdm tlakom. Ke\u010f\u017ee obavy o peniaze s\u00fa v\u0161eobecne uzn\u00e1van\u00e9 ako d\u00f4le\u017eit\u00fd determinant sp\u00e1nku, mysl\u00edme si, \u017ee to dokazuje, \u017ee zele\u0148 na uliciach by mala by\u0165 uznan\u00e1 vl\u00e1dami ako d\u00f4le\u017eit\u00fd probl\u00e9m verejn\u00e9ho zdravia,\u201c<\/em> povedal spoluautor \u0161t\u00fadie Dr. Mathew White.<\/span><\/p>\n

Doprajte si v\u00f4\u0148u levandule<\/b><\/h2>\n

Aromaterapia neznie pr\u00e1ve najlep\u0161ie ako met\u00f3da na zlep\u0161enie sp\u00e1nku, ktor\u00e1 by mala by\u0165 zalo\u017een\u00e1 na d\u00f4kazoch. Ale sk\u00famali sa \u00fa\u010dinky vystaveniu sa v\u00f4ni levandule pred span\u00edm. Vedci pozvali \u00fa\u010dastn\u00edkov do sp\u00e1nkov\u00e9ho laborat\u00f3ria a 30 min\u00fat pred span\u00edm im v teste predlo\u017eili bu\u010f levandu\u013eov\u00fd olej alebo destilovan\u00fa vodu. Zozbierali sa \u0161tandardn\u00e9 polysomnografick\u00e9 \u00fadaje o sp\u00e1nku a samohodnoten\u00ed ospalosti a n\u00e1lade. V\u00fdsledky uk\u00e1zali, \u017ee levandu\u013ea zvy\u0161uje hlbok\u00fd sp\u00e1nok u mu\u017eov aj \u017eien v porovnan\u00ed s vodou.<\/strong> \u00da\u010dastn\u00edci tie\u017e uviedli, \u017ee sa r\u00e1no po levanduli c\u00edtili svie\u017eej\u0161ie.<\/span><\/p>\n

Existuje tie\u017e v\u00fdskum, ktor\u00fd nazna\u010duje, \u017ee\u00a0<\/span>sp\u00e1nok <\/span>m\u00f4\u017ee<\/span>\u00a0<\/span>zlep\u0161i\u0165<\/span>\u00a0<\/span>v\u00f4\u0148a esenci\u00e1lnych olejov. A to najm\u00e4 <\/span>z ru\u017ee, r\u00edmskeho harman\u010deka, jazm\u00ednu, c\u00e9dru, kanabisu a Ylang-Ylang. Sta\u010d\u00ed si len vybra\u0165.<\/span><\/p>\n

Noste pono\u017eky do postele<\/b><\/h2>\n

Niektor\u00fdm \u013eu\u010fom pripad\u00e1 zvl\u00e1\u0161tne, \u017ee by sa niekto rozhodol nosi\u0165 do postele pono\u017eky. Ak ste typ \u010dloveka, ktor\u00fd to rob\u00ed, pote\u0161\u00edme v\u00e1s. \u0160t\u00fadia z K\u00f3rey ukazuje, \u017ee v zime malo pou\u017e\u00edvanie pono\u017eiek v posteli pozit\u00edvne \u00fa\u010dinky na kvalitu sp\u00e1nku.<\/strong> \u00da\u010dastn\u00edci, ktor\u00ed nosili pono\u017eky, zaspali v priemere o 7,5 min\u00faty r\u00fdchlej\u0161ie, ka\u017ed\u00fa noc spali dlh\u0161ie a vst\u00e1vali menejkr\u00e1t.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

V\u0161etci vieme, \u017ee v tichej, tmavej a chladnej sp\u00e1lni sa v\u00e1m bude lep\u0161ie spa\u0165. Nie je tie\u017e \u017eiadnym tajomstvom, \u017ee […]<\/p>\n","protected":false},"author":172,"featured_media":19431,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[684,115,546,180,683,763,349,340,1095,161,623],"global-categories":[],"class_list":["post-19430","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-ako-zaspat","tag-cestna-cyklistika","tag-cyklistika","tag-horska-cyklistika","tag-noc","tag-oddych","tag-ponozky","tag-spanok","tag-vyskum","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\n3 prekvapiv\u00e9 sp\u00f4soby, ako zlep\u0161i\u0165 svoj sp\u00e1nok - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"V\u0161etci vieme, \u017ee v tichej, tmavej a chladnej sp\u00e1lni sa v\u00e1m bude lep\u0161ie spa\u0165. 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