{"id":5449,"date":"2018-11-16T10:15:35","date_gmt":"2018-11-16T09:15:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=5449"},"modified":"2023-06-07T12:42:28","modified_gmt":"2023-06-07T10:42:28","slug":"zlepsite-svoj-spanok-zbavte-sa-modreho-svetla","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2018\/11\/16\/zlepsite-svoj-spanok-zbavte-sa-modreho-svetla\/","title":{"rendered":"Zlep\u0161ite svoj sp\u00e1nok \u2013 zbavte sa \u201emodr\u00e9ho svetla\u201c"},"content":{"rendered":"

Na\u0161e sp\u00e1nkov\u00e9 n\u00e1vyky s\u00fa usmer\u0148ovan\u00e9 cyklom striedania d\u0148a a noci, teda svetla a tmy. Nane\u0161\u0165astie, ovplyv\u0148uje ho aj neprirodzen\u00e9 svetlo, ktor\u00e9 je produktom \u010dloveka. Zavedenie umel\u00e9ho osvetlenia, mobilov a telev\u00edznych obrazoviek, je jedn\u00fdm z najv\u00e4\u010d\u0161\u00edch aspektov dne\u0161nej doby, podie\u013eaj\u00facich sa na zvy\u0161ovan\u00ed po\u010dtu por\u00fach a probl\u00e9mov spojen\u00fdch so sp\u00e1nkom. Pozrime sa, pre\u010do a ako je mo\u017en\u00e9 tento vplyv obmedzi\u0165.<\/strong>
\n<\/p>\n

Vo v\u00e4\u010d\u0161ej \u010dasti na\u0161ej existencie ako \u013eudsk\u00e9ho druhu, modr\u00e9 svetlo zast\u00e1valo \u00falohu \u010dasu, ozna\u010dovan\u00e9ho za rann\u00fd, respekt\u00edve \u010das, kedy sa zob\u00fadzame. Pre \u013eudsk\u00e9 telo nie je a\u017e tak\u00fdm ve\u013ek\u00fdm probl\u00e9mom, odkia\u013e poch\u00e1dza toto svetlo, teda \u010di s\u00fa to slne\u010dn\u00e9 l\u00fa\u010de, sledovanie telev\u00edzie alebo surfovanie na internete. Toto modr\u00e9 svetlo spoma\u013euje produkciu melaton\u00ednu – horm\u00f3nu sp\u00e1nku<\/strong>. Ni\u017e\u0161ia produkcia melaton\u00ednu ve\u010der a v noci zni\u017euje kvalitu, ako aj kvantitu sp\u00e1nku. \u0160t\u00fadie sp\u00e1jaj\u00fa n\u00edzku hladinu melaton\u00ednu s obezitou, rakovinou a depresiou<\/strong>. Slab\u00fd sp\u00e1nok sa taktie\u017e sp\u00e1ja s rizikom infarktu a diabetom 2. typu. Tak\u017ee, aj ke\u010f pou\u017e\u00edvanie mobilu v posteli pred sp\u00e1nkom nep\u00f4sob\u00ed ako ve\u013ek\u00fd probl\u00e9m, v skuto\u010dnosti n\u00edm naozaj je.<\/p>\n

Po\u017e\u00edvajte modr\u00e9 svetlo po\u010das d\u0148a<\/strong><\/h2>\n

Modr\u00e9 svetlo nie je len nepriate\u013eom. \u0160t\u00fadie uk\u00e1zali, \u017ee na pracovisku zvy\u0161uje bdelos\u0165, v\u00fdkonnos\u0165 a dokonca aj kvalitu no\u010dn\u00e9ho sp\u00e1nku<\/strong>. Av\u0161ak to je pravda len po\u010das d\u0148a<\/strong>, ke\u010f vystavenie sa modr\u00e9mu svetlu je prirodzen\u00e9. Ak sa de\u0148 preklop\u00ed do noci, opak sa st\u00e1va pravdou. Pozrime sa teda na niektor\u00e9 taktiky, ako obmedzi\u0165 vystavenie sa modr\u00e9mu svetlu.<\/p>\n

\"\"<\/a><\/p>\n

2 hodiny pred sp\u00e1nkom nijak\u00fd monitor<\/strong><\/h2>\n

V ide\u00e1lnom pr\u00edpade by ste nemali pou\u017ei\u0165 ak\u00e9ko\u013evek elektronick\u00e9 zariadenie aspo\u0148 2 hodiny pred za\u013eahnut\u00edm. T\u00fdmto sp\u00f4sobom m\u00e1 va\u0161e telo dostatok \u010dasu prisp\u00f4sobi\u0165 sa tmav\u00e9mu prostrediu a za\u010da\u0165 produkova\u0165 melaton\u00edn. To znamen\u00e1 – \u017eiadna telev\u00edzia, po\u010d\u00edta\u010d, notebook, tablet alebo mobiln\u00fd telef\u00f3n<\/strong>.<\/p>\n

Pou\u017e\u00edvajte aplik\u00e1cie limituj\u00face modr\u00e9 svetlo<\/strong><\/h2>\n

Ak v\u00e1m tento sp\u00f4sob pr\u00edde ako \u0165a\u017eko splnite\u013en\u00fd alebo ak potrebujete pou\u017e\u00edva\u0165 zariadenia pre pr\u00e1cu aj po zotmen\u00ed, potom je dobr\u00fdm v\u00fdchodiskom in\u0161tal\u00e1cia aplik\u00e1cie obmedzuj\u00facej modr\u00e9 svetlo. Vysk\u00fa\u0161ajte F.lux<\/strong>, ktor\u00fd je vo\u013en\u00fdm programom, zmen\u0161uj\u00facim objem modr\u00e9ho svetla na z\u00e1klade dennej doby \u2013 ke\u010f sa za\u010dne stmieva\u0165, aplik\u00e1cia zvy\u0161uje filtrovanie modr\u00e9ho svetla. V\u00e4\u010d\u0161ina mobiln\u00fdch zariaden\u00ed u\u017e m\u00e1 t\u00fato aplik\u00e1ciu zabudovan\u00fa od v\u00fdroby. Preva\u017ene je nazvan\u00e1 \u201efilter modr\u00e9ho svetla\u201c<\/strong> a v\u0161etko \u010do potrebujete urobi\u0165, je zapn\u00fa\u0165 ju.<\/p>\n

\"\"<\/a><\/p>\n

Nasa\u010fte si okuliare s jant\u00e1rov\u00fdm zafarben\u00edm skiel<\/strong><\/h2>\n

\u010eal\u0161ou v\u00fdbornou mo\u017enos\u0165ou je pou\u017e\u00edvanie skiel s jant\u00e1rovou farbou (pribli\u017ene oran\u017eovou-hnedou<\/strong>). \u0160t\u00fadie ukazuj\u00fa, \u017ee ke\u010f \u013eudia pou\u017e\u00edvaj\u00fa tak\u00e9to okuliare, ich tel\u00e1 produkuj\u00fa rovnak\u00e9 mno\u017estvo melaton\u00ednu, akoby boli v tme, a to dokonca aj pri pou\u017e\u00edvan\u00ed elektronick\u00fdch zariaden\u00ed, \u010di v osvetlenej miestnosti. Toto odpor\u00fa\u010danie smeruje aj na \u013eud\u00ed pracuj\u00facich v no\u010dnej zmene.<\/p>\n

Udr\u017eujte si tmav\u00fa izbu<\/strong><\/h2>\n

Je rovnako d\u00f4le\u017eit\u00e9 zn\u00ed\u017ei\u0165 osvetlenie vo va\u0161ej izbe, \u010di sp\u00e1lni na minimum<\/strong>. N\u00e1sledne va\u0161e telo produkuje melaton\u00edn neust\u00e1le po\u010das celej noci. Prim\u00e1rne zatemnite okn\u00e1 \u017eal\u00faziami alebo z\u00e1vesmi. Sekund\u00e1rne si zakryte digit\u00e1lny bud\u00edk alebo ho vyme\u0148te za analogick\u00fd. A v neposlednom rade, vypnite v\u0161etky digit\u00e1lne zariadenia, ktor\u00e9 svietia alebo akoko\u013evek inak \u017eiaria<\/strong>.<\/p>\n

Pou\u017e\u00edvajte spaciu masku po\u010das cestovania<\/strong><\/h2>\n

Ak cestujete, sp\u00edte v hoteli alebo u priate\u013ea v dome, je vhodn\u00e9 vzia\u0165 si so sebou spaciu masku. Va\u0161e o\u010di s\u00fa hlavn\u00fdm receptorom svetla, teda v podmienkach ni\u017e\u0161\u00edch, ne\u017e je optimum, dok\u00e1\u017ee maska sp\u00f4sobi\u0165 zna\u010dn\u00fd rozdiel.<\/p>\n","protected":false},"excerpt":{"rendered":"

Na\u0161e sp\u00e1nkov\u00e9 n\u00e1vyky s\u00fa usmer\u0148ovan\u00e9 cyklom striedania d\u0148a a noci, teda svetla a tmy. Nane\u0161\u0165astie, ovplyv\u0148uje ho aj neprirodzen\u00e9 svetlo, […]<\/p>\n","protected":false},"author":38,"featured_media":5453,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[684,682,680,679,685,683,568,340,265,687,681,686,161,623],"global-categories":[],"class_list":["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"],"yoast_head":"\nZlep\u0161ite svoj sp\u00e1nok \u2013 zbavte sa \u201emodr\u00e9ho svetla\u201c<\/title>\n<meta name=\"description\" content=\"Na\u0161e sp\u00e1nkov\u00e9 n\u00e1vyky s\u00fa usmer\u0148ovan\u00e9 cyklom striedania d\u0148a a noci, teda svetla a tmy. 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