{"id":5665,"date":"2018-12-14T10:37:49","date_gmt":"2018-12-14T09:37:49","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=5665"},"modified":"2018-12-20T11:10:08","modified_gmt":"2018-12-20T10:10:08","slug":"zlepsite-si-svoj-spanok-reorganizujte-spalnu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2018\/12\/14\/zlepsite-si-svoj-spanok-reorganizujte-spalnu\/","title":{"rendered":"Zlep\u0161ite svoj sp\u00e1nok \u2013 reorganizujte sp\u00e1l\u0148u"},"content":{"rendered":"

Existuje mnoho vec\u00ed, ktor\u00e9 ovplyv\u0148uj\u00fa v\u00e1\u0161 sp\u00e1nok. Prostredie, v ktorom sa nach\u00e1dzate, je dozaista v\u00fdznamn\u00fdm aspektom. Ak vo va\u0161ej izbe vytvor\u00edte spr\u00e1vne podmienky pre dobr\u00fd sp\u00e1nok, zv\u00fd\u0161ite t\u00fdm \u0161ance skuto\u010dne ho zak\u00fasi\u0165. Pozrime sa teda na 5 hlavn\u00fdch vylep\u0161en\u00ed, ktor\u00e9 va\u0161a sp\u00e1l\u0148a potrebuje.<\/strong>
\n<\/p>\n

Udr\u017eujte spr\u00e1vnu teplotu<\/strong><\/h2>\n

Ide\u00e1lna izbov\u00e1 teplota je okolo 16 \u00b0C<\/strong>. V\u0161etko, \u010do sa pohybuje nad \u00farov\u0148ou 18 \u00b0C, m\u00f4\u017ee negat\u00edvne ovplyvni\u0165 kvalitu v\u00e1\u0161ho sp\u00e1nku. Je lep\u0161ie, ak v izbe zachov\u00e1vate ni\u017e\u0161iu teplotu. S vyu\u017eit\u00edm hrub\u0161ej pokr\u00fdvky sa budete c\u00edti\u0165 podobne ako pri vy\u0161\u0161ej teplote, av\u0161ak t\u00e1to kombin\u00e1cia bude pre v\u00e1\u0161 sp\u00e1nok pozit\u00edvnej\u0161ia.<\/p>\n

Pozor na hluk<\/strong><\/h2>\n

V\u00e1\u0161 cirkadi\u00e1nny rytmus (vn\u00fatorn\u00e9 biologick\u00e9 hodiny) nie je podnecovan\u00fd len prostredn\u00edctvom svetla a tmy, ale taktie\u017e cez hluk<\/strong>. Rann\u00e9 vt\u00e1\u010dat\u00e1 vyspevuj\u00face pod oknami s\u00fa sign\u00e1lom, \u017ee nastal \u010das zn\u00ed\u017ei\u0165 hodnoty melaton\u00ednu v \u013eudskom tele, zv\u00fd\u0161i\u0165 kortizol, a vsta\u0165. Ak b\u00fdvate v ru\u0161nej \u010dasti mesta, ubezpe\u010dte sa, \u017ee sp\u00edte pri zatvoren\u00fdch okn\u00e1ch. Niekomu m\u00f4\u017eu pom\u00f4c\u0165 aj \u0161tuple do u\u0161\u00ed.<\/p>\n

\"\"<\/a>
Tak\u00e1to kompoz\u00edcia sp\u00e1lne ur\u010dite vyzer\u00e1 vynikaj\u00faco, av\u0161ak elimin\u00e1cia v\u0161etk\u00fdch zdrojov svetla je d\u00f4le\u017eit\u00e1.<\/figcaption><\/figure>\n

Eliminujte v\u0161etky zdroje sveteln\u00e9ho \u017eiarenia<\/strong><\/h2>\n

Viac o tomto probl\u00e9me ste sa mohli do\u010d\u00edta\u0165 v predch\u00e1dzaj\u00facom \u010dl\u00e1nku Zlep\u0161ite svoj sp\u00e1nok \u2013 zbavte sa \u201emodr\u00e9ho svetla\u201c<\/a>. Ale, aby sme boli \u00fapln\u00ed, v skratke si zhrnieme to k\u013e\u00fa\u010dov\u00e9. Noste jant\u00e1rovo sfarben\u00e9 okuliare<\/strong>, ktor\u00e9 dok\u00e1\u017eu blokova\u0165 modr\u00e9 svetlo, alebo zame\u0148te farbu svetla v zariadeniach na hodnoty v rozmedz\u00ed \u017elt\u00e9ho a \u010derven\u00e9ho spektra (alebo za\u010dnite pou\u017e\u00edva\u0165 svie\u010dky). Zadov\u00e1\u017ete si zatem\u0148uj\u00face rolety<\/strong>. Zakryte si digit\u00e1lny bud\u00edk<\/strong>, alebo si zaobstarajte analogick\u00fd. To plat\u00ed pre v\u0161etky digit\u00e1lne zariadenia, ktor\u00e9 \u017eiaria alebo vyd\u00e1vaj\u00fa ak\u00fdko\u013evek druh svetla. Vyh\u00fdbanie sa modr\u00e9mu svetlu pred sp\u00e1nkom alebo ide\u00e1lne v\u0161etk\u00fdm mo\u017en\u00fdm osvetleniam po\u010das noci, je prostriedkom k zdrav\u00e9mu sp\u00e1nku.<\/p>\n

Kvalitn\u00fd matrac \u2013 k\u013e\u00fa\u010d k sp\u00e1nku ako z rozpr\u00e1vky<\/strong><\/h2>\n

Ak ste niekedy boli stanova\u0165 alebo ste spali v zlej posteli, asi u\u017e viete, \u017ee spanie na matraci nevyhovuj\u00facej kvality dok\u00e1\u017ee zmeni\u0165 pocit zo sp\u00e1nku. V\u00fdskumy tomu d\u00e1vaj\u00fa za pravdu. Anketa z roku 2015 ukazuje, \u017ee matrac, ktor\u00fd je subjekt\u00edvne identifikovan\u00fd ako stredne tvrd\u00fd a disponuje volite\u013en\u00fdm \u201cprif\u00faknut\u00edm\u201d (je nastavite\u013en\u00fd), je optim\u00e1lnym prostriedkom pre dosiahnutie komfortn\u00e9ho a kvalitn\u00e9ho sp\u00e1nku, a s\u00fa\u010dasne vyrovnanie chrbtice. Zv\u00e1\u017ete n\u00e1kup nov\u00e9ho matraca<\/strong>, najm\u00e4 ak r\u00e1no poci\u0165ujete bolesti, \u010di ste \u201epol\u00e1man\u00fd\u201c.<\/p>\n

\"\"<\/a>
Pomenovanie sp\u00e1l\u0148a m\u00e1 svoje opodstatnenie.<\/figcaption><\/figure>\n

Prisp\u00f4sobte svoju izbu v\u00fdhradne sp\u00e1nku a poste\u013en\u00fdm aktivit\u00e1m<\/strong><\/h2>\n

Ako vyu\u017e\u00edvate svoju sp\u00e1l\u0148u, je taktie\u017e d\u00f4le\u017eit\u00e9. Ak je zariaden\u00e1 ako pr\u00edru\u010dn\u00e1 kancel\u00e1ria \u010di kino alebo priestor na le\u0148o\u0161enie, zasp\u00e1vanie bude st\u00e1le ne\u013eahk\u00fdm \u00fakonom. Sp\u00e1nok a poste\u013en\u00e9 „hr\u00e1tky“ s\u00fa najd\u00f4le\u017eitej\u0161\u00edmi aktivitami, pre ktor\u00e9 by mala by\u0165 izba ur\u010den\u00e1. Zaria\u010fte sa pod\u013ea toho, a u\u017e len samotn\u00e9 vch\u00e1dzanie do sp\u00e1lne bude vyvol\u00e1va\u0165 pocit zasp\u00e1vania.<\/p>\n","protected":false},"excerpt":{"rendered":"

Existuje mnoho vec\u00ed, ktor\u00e9 ovplyv\u0148uj\u00fa v\u00e1\u0161 sp\u00e1nok. Prostredie, v ktorom sa nach\u00e1dzate, je dozaista v\u00fdznamn\u00fdm aspektom. Ak vo va\u0161ej izbe […]<\/p>\n","protected":false},"author":38,"featured_media":5669,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[684,682,720,680,679,685,683,718,340,265,719,681,161],"global-categories":[],"class_list":["post-5665","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-ako-zaspat","tag-den","tag-hluk","tag-melatonin","tag-mobil","tag-modre-svetlo","tag-noc","tag-postel","tag-spanok","tag-svetlo","tag-teplota","tag-tma","tag-zdravie"],"yoast_head":"\nZlep\u0161ite svoj sp\u00e1nok \u2013 reorganizujte sp\u00e1l\u0148u - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"There are many things that affect your ? and your environment is definitely a big one. 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