{"id":21266,"date":"2026-04-06T12:41:35","date_gmt":"2026-04-06T10:41:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=21266"},"modified":"2026-04-06T12:42:35","modified_gmt":"2026-04-06T10:42:35","slug":"ruzovy-sum-verzus-stuple-do-usi-co-je-vhodnejsie-na-spanie","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2026\/04\/06\/ruzovy-sum-verzus-stuple-do-usi-co-je-vhodnejsie-na-spanie\/","title":{"rendered":"Ru\u017eov\u00fd \u0161um verzus \u0161tuple do u\u0161\u00ed: \u010co je vhodnej\u0161ie na spanie?"},"content":{"rendered":"<p><strong>Pre cyklistov je sp\u00e1nok rovnako d\u00f4le\u017eit\u00fd ako tr\u00e9ning. Mnoh\u00fdm \u013eu\u010fom sa \u013eah\u0161ie zasp\u00e1va, ke\u010f sa sna\u017eia eliminova\u0165 ru\u0161iv\u00e9 zvuky. Nov\u00fd v\u00fdskum porovn\u00e1va dve ob\u013e\u00faben\u00e9 mo\u017enosti &#8211; ru\u017eov\u00fd \u0161um a \u0161tuple do u\u0161\u00ed. Pozrime sa bli\u017e\u0161ie, ktor\u00e1 z nich vych\u00e1dza lep\u0161ie.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Ru\u017eov\u00fd \u0161um ako zabijak sp\u00e1nku?<\/strong><\/h2>\n<p>Ru\u017eov\u00fd \u0161um, ktor\u00fd sa \u010dasto opisuje ako upokojuj\u00faci zvuk pripom\u00ednaj\u00faci d\u00e1\u017e\u010f alebo vlny oce\u00e1nu, sa stal ob\u013e\u00fabenou pom\u00f4ckou na zasp\u00e1vanie. Ned\u00e1vna \u0161t\u00fadia Perelmanovej lek\u00e1rskej fakulty Pensylv\u00e1nskej univerzity v\u0161ak zistila, \u017ee ru\u017eov\u00fd \u0161um v\u00fdrazne skracuje REM sp\u00e1nok, f\u00e1zu nevyhnutn\u00fa pre pam\u00e4\u0165, regul\u00e1ciu em\u00f3ci\u00ed a v\u00fdvoj mozgu.<\/p>\n<p>V r\u00e1mci \u0161t\u00fadie, ktor\u00fa viedol MUDr. Mathias Basner, PhD, bolo po\u010das siedmich noc\u00ed sledovan\u00fdch 25 zdrav\u00fdch dospel\u00fdch (vo veku od 21 do 41 rokov). \u00da\u010dastn\u00edci spali v r\u00f4znych podmienkach: pri hluku lietadla, pri samotnom ru\u017eovom \u0161ume, pri kombin\u00e1cii oboch a pri hluku lietadla so \u0161tup\u013eami do u\u0161\u00ed. V\u00fdsledky boli jasn\u00e9: ru\u017eov\u00fd \u0161um skr\u00e1til REM sp\u00e1nok takmer o 19 min\u00fat za noc a \u00fa\u010dastn\u00edci str\u00e1vili v noci o 15 min\u00fat viac v bdelom stave. V kombin\u00e1cii s hlukom lietadla sa kvalita sp\u00e1nku e\u0161te viac zhor\u0161ila, pri\u010dom sa \u00fa\u010dastn\u00edci \u010dastej\u0161ie budili a c\u00edtili sa menej odd\u00fdchnut\u00ed.<\/p>\n<p>\u201ePrehr\u00e1vanie ru\u017eov\u00e9ho \u0161umu a in\u00fdch druhov \u0161irokop\u00e1smov\u00e9ho \u0161umu po\u010das sp\u00e1nku m\u00f4\u017ee by\u0165 \u0161kodliv\u00e9 \u2013 najm\u00e4 pre deti, ktor\u00fdch mozog sa e\u0161te vyv\u00edja,\u201c varoval Basner.<\/p>\n<h2><strong>\u0160tuple do u\u0161\u00ed: Jednoduch\u00e9 rie\u0161enie<\/strong><\/h2>\n<p>Zatia\u013e \u010do ru\u017eov\u00fd \u0161um zaostal, u\u0161n\u00e9 \u0161tuple sa osved\u010dili. Chr\u00e1nili hlbok\u00fd sp\u00e1nok a zlep\u0161ili celkov\u00fa kvalitu sp\u00e1nku aj v hlu\u010dnom prostred\u00ed. \u201eU\u0161n\u00e9 \u0161tuple zmiernili takmer v\u0161etky vplyvy okolit\u00e9ho hluku na sp\u00e1nok,\u201c kon\u0161tatovali v\u00fdskumn\u00edci. Bez \u0161tup\u013eov do u\u0161\u00ed \u00fa\u010dastn\u00edci pri vystaven\u00ed hluku lietadiel stratili 23 min\u00fat najhlb\u0161\u00edch f\u00e1z sp\u00e1nku. \u00da\u010dinnos\u0165 u\u0161n\u00fdch \u0161tup\u013eov klesala len pri ve\u013emi vysok\u00fdch hladin\u00e1ch hluku (okolo 65 decibelov).<\/p>\n<p>To je pote\u0161uj\u00faca spr\u00e1va pre t\u00fdch, ktor\u00ed u\u017e \u0161tuple do u\u0161\u00ed na spanie pou\u017e\u00edvaj\u00fa. Na rozdiel od ru\u017eov\u00e9ho \u0161umu, ktor\u00fd prid\u00e1va \u010fal\u0161iu vrstvu zvuku, u\u0161n\u00e9 \u0161tuple ju naopak tlmia. S\u00fa cenovo dostupn\u00e9, jednoduch\u00e9 na pou\u017e\u00edvanie a ich \u00fa\u010dinnos\u0165 potvrdzuj\u00fa vedeck\u00e9 \u0161t\u00fadie.<\/p>\n<h2><strong>Nov\u00e9 poh\u013eady na prostriedky na podporu sp\u00e1nku<\/strong><\/h2>\n<p>T\u00e1to \u0161t\u00fadia vyvol\u00e1va ot\u00e1zky t\u00fdkaj\u00face sa r\u00fdchlo sa rozv\u00edjaj\u00faceho trhu so zariadeniami na podporu sp\u00e1nku. Mili\u00f3ny \u013eud\u00ed vyu\u017e\u00edvaj\u00fa gener\u00e1tory bieleho \u0161umu, podcasty s ambientnou hudbou alebo aplik\u00e1cie s ru\u017eov\u00fdm \u0161umom, av\u0161ak v\u00fdskum ich dlhodob\u00fdch \u00fa\u010dinkov je st\u00e1le obmedzen\u00fd. Naru\u0161en\u00e1 f\u00e1za REM sp\u00e1nku s\u00favis\u00ed s poruchami, ako s\u00fa depresia a \u00fazkos\u0165, a v pr\u00edpade det\u00ed m\u00f4\u017eu by\u0165 rizik\u00e1 e\u0161te v\u00e4\u010d\u0161ie. T\u00e1to \u0161t\u00fadia poukazuje na to, ak\u00e9 d\u00f4le\u017eit\u00e9 je h\u013eada\u0165 vedeck\u00e9 d\u00f4kazy o \u00fa\u010dinnosti prostriedkov na podporu sp\u00e1nku, ktor\u00e9 sme sa rozhodli pou\u017e\u00edva\u0165 na nie\u010do tak d\u00f4le\u017eit\u00e9, ako je sp\u00e1nok.<\/p>\n<p>\u201eCelkovo na\u0161e v\u00fdsledky varuj\u00fa pred pou\u017e\u00edvan\u00edm \u0161irokop\u00e1smov\u00e9ho \u0161umu, najm\u00e4 u novorodencov a batoliat, a nazna\u010duj\u00fa, \u017ee potrebujeme \u010fal\u0161\u00ed v\u00fdskum zameran\u00fd na ohrozen\u00e9 skupiny obyvate\u013estva, dlhodob\u00e9 pou\u017e\u00edvanie, r\u00f4zne typy \u0161irokop\u00e1smov\u00e9ho \u0161umu a jeho bezpe\u010dn\u00e9 hladiny v s\u00favislosti so sp\u00e1nkom,\u201c tvrd\u00ed Basner.<\/p>\n<h2><strong>Praktick\u00e9 tipy pre lep\u0161\u00ed sp\u00e1nok<\/strong><\/h2>\n<p>Ak h\u013ead\u00e1te sp\u00f4soby, ako zlep\u0161i\u0165 sp\u00e1nok, tu s\u00fa moje tipy:<\/p>\n<ul>\n<li>Dbajte na z\u00e1kladn\u00e9 pravidl\u00e1: sna\u017ete sa spa\u0165 ka\u017ed\u00fa noc pribli\u017ene 8 hod\u00edn a dodr\u017eiavajte pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim.<\/li>\n<li>Vyhnite sa ru\u017eov\u00e9mu \u0161umu: m\u00f4\u017ee toti\u017e obmedzi\u0165 REM sp\u00e1nok, ktor\u00fd je pre regener\u00e1ciu nevyhnutn\u00fd.<\/li>\n<li>Vysk\u00fa\u0161ajte \u0161tuple do u\u0161\u00ed: je dok\u00e1zan\u00e9, \u017ee chr\u00e1nia pred hlukom tak hlbok\u00fd sp\u00e1nok, ako aj REM sp\u00e1nok.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Pre cyklistov je sp\u00e1nok rovnako d\u00f4le\u017eit\u00fd ako tr\u00e9ning. Mnoh\u00fdm \u013eu\u010fom sa \u013eah\u0161ie zasp\u00e1va, ke\u010f sa sna\u017eia eliminova\u0165 ru\u0161iv\u00e9 zvuky. Nov\u00fd [&hellip;]<\/p>\n","protected":false},"author":40,"featured_media":21267,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,3,191,2],"tags":[],"global-categories":[],"class_list":["post-21266","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cestna-cyklisitika","category-mtb","category-odporucame","category-zdravie-trening"],"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>Ru\u017eov\u00fd \u0161um verzus \u0161tuple do u\u0161\u00ed: \u010co je vhodnej\u0161ie na spanie? - \u0160koda We Love Cycling Slovensko<\/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\/sk\/2026\/04\/06\/ruzovy-sum-verzus-stuple-do-usi-co-je-vhodnejsie-na-spanie\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ru\u017eov\u00fd \u0161um verzus \u0161tuple do u\u0161\u00ed: \u010co je vhodnej\u0161ie na spanie?\" \/>\n<meta property=\"og:description\" content=\"Pre cyklistov je sp\u00e1nok rovnako d\u00f4le\u017eit\u00fd ako tr\u00e9ning. 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- \u0160koda We Love Cycling Slovensko","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/sk\/2026\/04\/06\/ruzovy-sum-verzus-stuple-do-usi-co-je-vhodnejsie-na-spanie\/","og_locale":"sk_SK","og_type":"article","og_title":"Ru\u017eov\u00fd \u0161um verzus \u0161tuple do u\u0161\u00ed: \u010co je vhodnej\u0161ie na spanie?","og_description":"Pre cyklistov je sp\u00e1nok rovnako d\u00f4le\u017eit\u00fd ako tr\u00e9ning. 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