[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.spektra.sk\/vyspite-sa-do-ruzova\/#Article","mainEntityOfPage":"https:\/\/www.spektra.sk\/vyspite-sa-do-ruzova\/","headline":"Vyspite sa do ru\u017eova","name":"Vyspite sa do ru\u017eova","description":"Ve\u013ea \u013eud\u00ed trp\u00ed nedostatkom sp\u00e1nku, alebo ich sp\u00e1nok nie je dostato\u010dne kvalitn\u00fd. C\u00edtia, \u017ee spia, prehadzuj\u00fa sa zo strany na stranu, chodia na toaletu, alebo","datePublished":"2019-03-07","dateModified":"2023-04-25","author":{"@type":"Person","@id":"https:\/\/www.spektra.sk\/author\/#Person","name":"","url":"https:\/\/www.spektra.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/5667bceccdce92893bac6a7981a373152a8b3fa0ab99c198ba0ac0b49a934248?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/5667bceccdce92893bac6a7981a373152a8b3fa0ab99c198ba0ac0b49a934248?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"spektra.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.spektra.sk\/wp-content\/uploads\/img_a299050_w16536_t1554038510.jpg","url":"https:\/\/www.spektra.sk\/wp-content\/uploads\/img_a299050_w16536_t1554038510.jpg","height":0,"width":0},"url":"https:\/\/www.spektra.sk\/vyspite-sa-do-ruzova\/","wordCount":498,"articleBody":" Ve\u013ea \u013eud\u00ed trp\u00ed nedostatkom sp\u00e1nku, alebo ich sp\u00e1nok nie je dostato\u010dne kvalitn\u00fd. C\u00edtia, \u017ee spia, prehadzuj\u00fa sa zo strany na stranu, chodia na toaletu, alebo len \u010dakaj\u00fa r\u00e1no so zatvoren\u00fdmi o\u010dami. Na\u0161e telo potrebuje v priemere 7 hod\u00edn sp\u00e1nku denne, aby mohlo spr\u00e1vne pracova\u0165. Dlhodob\u00fd nedostatok sp\u00e1nku vedie k poruch\u00e1m spr\u00e1vania a v extr\u00e9mnych pr\u00edpadoch aj k smrti. \u010co by ste mali robi\u0165 pre zv\u00fd\u0161enie jeho kvality? D\u00f4le\u017eit\u00e9 s\u00fa stereotypy. Znamen\u00e1 to, \u017ee by ste sa mali sna\u017ei\u0165 chodi\u0165 spa\u0165 v rovnak\u00fd \u010das. Nastav\u00edte si tak spr\u00e1vny biorytmus. Cho\u010fte sp\u00e1va\u0165 pred polnocou. Najhlb\u0161ia f\u00e1za snenia b\u00fdva medzi 23.00 a 01.00 v noci. Pre t\u00fdm ako pl\u00e1novan\u00fdm odchodom do postele sa venujte relaxa\u010dn\u00fdm \u010dinnostiam, pre\u010d\u00edtajte si knihu pri \u0161\u00e1lke \u010daju s medom. Alebo sk\u00faste z\u00e1js\u0165 na kr\u00e1tku prech\u00e1dzku. Pred sp\u00e1nkom sa sna\u017ete nemyslie\u0165 na ni\u010d negat\u00edvne, vy\u017ee\u0148te z hlavy t\u00e9my ako s\u00fa va\u0161e financie, \u00faspory, h\u00e1dky, choroby. Hlavne \u017eeny \u010dasto za\u010dn\u00fa v posteli prem\u00fd\u0161\u013ea\u0165, \u010do ich \u010dak\u00e1 na druh\u00fd de\u0148. Zapisujte si va\u0161e povinnosti do di\u00e1ra. Nebud\u00fa v\u00e1s m\u00e1ta\u0165 pred span\u00edm. Aspo\u0148 tri hodiny pred span\u00edm nepite k\u00e1vu, alkohol, alebo sladen\u00e9 n\u00e1poje. Neodpor\u00fa\u010da sa ani jes\u0165, aby va\u0161e telo nemuselo po\u010das sp\u00e1nku spracov\u00e1va\u0165 stravu. Pred span\u00edm nepracujte, necvi\u010dte a sna\u017ete sa obmedzi\u0165 vyu\u017e\u00edvanie mobiln\u00e9ho telef\u00f3nu a tabletu. Spite v miestnosti, ktor\u00e1 je dobre zatemnen\u00e1 bez ru\u0161iv\u00fdch elementov. Ned\u00e1vajte si digit\u00e1lny bud\u00edk do roviny o\u010d\u00ed, \u010das v\u00e1s bude znerv\u00f3z\u0148ova\u0165. Pred span\u00edm vyvetrajte miestnos\u0165. Neprekurujte ju. K\u00fapte si kvalitn\u00e9 postele a matrace. Najlep\u0161ou polohou pre kvalitn\u00fd sp\u00e1nok je na chrbte. Ak sa v\u00e1m zle zasp\u00e1va, sk\u00faste si da\u0165 poh\u00e1r tepl\u00e9ho mlieka, alebo mlie\u010dny kokteil s ban\u00e1nom. Tieto potraviny obsahuj\u00fa l\u00e1tku tryptof\u00e1n, ktor\u00e1 m\u00e1 upokojuj\u00face \u00fa\u010dinky. Po zatvoren\u00ed o\u010d\u00ed myslite na pr\u00edjemn\u00e9 veci, predstavujte si to po \u010dom t\u00fa\u017eite. Je dok\u00e1zan\u00e9, \u017ee sa \u013eah\u0161ie a pr\u00edjemnej\u0161ie zasp\u00e1va s tepl\u00fdmi nohami. Sk\u00faste preto tepl\u00e9 pono\u017eky a nohy si pred span\u00edm natrite relaxa\u010dn\u00fdm kr\u00e9mom. Pri us\u00ednan\u00ed pom\u00e1haj\u00fa aj v\u00f4ne ako levandu\u013ea, medovka, harman\u010dek, alebo materina d\u00fa\u0161ka. Sk\u00faste sa s\u00fastredi\u0165 na svoj dych. D\u00fdchajte pravidelne a rytmicky. Zn\u00ed\u017eite si tak tep a zrelaxujete cel\u00e9 telo. Na trhu s\u00fa dostupn\u00e9 aj r\u00f4zne tabletky na spanie. Tie na predpis by ste mali u\u017e\u00edva\u0165 iba po odpor\u00fa\u010dan\u00ed lek\u00e1ra. Ak sa v\u00e1m nedar\u00ed spa\u0165 3 a viacej noc\u00ed do mesiaca, ide o chronick\u00fa nespavos\u0165 a mali by ste nav\u0161t\u00edvi\u0165 lek\u00e1ra.                                                                                                                                                                                                                                                                                                                                                                                        4.8\/5 - (10 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Vyspite sa do ru\u017eova","item":"https:\/\/www.spektra.sk\/vyspite-sa-do-ruzova\/#breadcrumbitem"}]}]