{"id":704,"date":"2021-10-19T08:00:00","date_gmt":"2021-10-19T06:00:00","guid":{"rendered":"https:\/\/zpravodaj.gymnsostelc.cz\/?p=704"},"modified":"2021-10-18T19:30:27","modified_gmt":"2021-10-18T17:30:27","slug":"5-tipu-jak-zlepsit-svuj-spanek","status":"publish","type":"post","link":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/temata\/volny-cas\/vsehochut\/5-tipu-jak-zlepsit-svuj-spanek\/","title":{"rendered":"5 tip\u016f, jak zlep\u0161it sv\u016fj sp\u00e1nek"},"content":{"rendered":"\n

Kvalitn\u00ed sp\u00e1nek je velmi d\u016fle\u017eit\u00fd. Jeho nedostatek n\u00e1m m\u016f\u017ee zp\u016fsobit stres a \u0161patnou n\u00e1ladu, nesoust\u0159ed\u011bnost, dokonce i oslabit n\u00e1\u0161 imunitn\u00ed syst\u00e9m nebo zp\u016fsobit dal\u0161\u00ed zdravotn\u00ed pot\u00ed\u017ee. A to, co d\u011bl\u00e1me p\u0159ed us\u00edn\u00e1n\u00edm i b\u011bhem dne, v\u00fdrazn\u011b ovliv\u0148uje n\u00e1\u0161 sp\u00e1nek. Proto v\u00e1m p\u0159in\u00e1\u0161\u00edme p\u00e1r tip\u016f, co d\u011blat a ned\u011blat, abyste se l\u00e9pe vyspali.<\/p>\n\n\n\n

1. Optim\u00e1ln\u00ed teplota a v\u011btr\u00e1n\u00ed lo\u017enice<\/strong><\/p>\n\n\n\n

M\u00edstnost, ve kter\u00e9 sp\u00edme, by m\u011bla m\u00edt optim\u00e1ln\u00ed teplotu, a to 16\u201320 \u00b0C. Nen\u00ed dobr\u00e9 sp\u00e1t v p\u0159etopen\u00e9 m\u00edstnosti \u2013 m\u016f\u017eete se toti\u017e v pr\u016fb\u011bhu noci budit \u017e\u00edzn\u00ed, ani v p\u0159\u00edli\u0161 chladn\u00e9 m\u00edstnosti \u2013 to zase riskujete nachlazen\u00ed. Z\u00e1rove\u0148, kdy\u017e p\u0159edt\u00edm, ne\u017e p\u016fjdete sp\u00e1t, vyv\u011btr\u00e1te ve sv\u00e9 lo\u017enici, odstran\u00edte vlhkost z pokoje a samoz\u0159ejm\u011b dostanete do m\u00edstnosti \u010derstv\u00fd vzduch. A potom se v\u00e1m bude v noci l\u00e9pe d\u00fdchat.<\/p>\n\n\n\n

2. Vyvarujte se modr\u00e9mu sv\u011btlu<\/strong><\/p>\n\n\n\n

Mysl\u00edm, \u017ee ka\u017ed\u00fd z\u00a0n\u00e1s u\u017e n\u011bkdy sly\u0161el, \u017ee nem\u00e1me p\u0159ed us\u00edn\u00e1n\u00edm koukat do na\u0161ich telefon\u016f. A ne nadarmo! Proto\u017ee modr\u00e9 sv\u011btlo, kter\u00e9 produkuj\u00ed pr\u00e1v\u011b telefony, po\u010d\u00edta\u010de nebo tablety, lidsk\u00e9 t\u011blo vn\u00edm\u00e1 jako modrou oblohu. Tak\u017ee se v t\u011ble tvo\u0159\u00ed m\u00e9n\u011b melatoninu, co\u017e je hormon, kter\u00fd n\u00e1m napom\u00e1h\u00e1 usnout. A jeliko\u017e na\u0161e \u201ebiologick\u00e9 hodiny\u201c reaguj\u00ed na st\u0159\u00edd\u00e1n\u00ed sv\u011btla a tmy, jsou kv\u016fli tomuto modr\u00e9mu sv\u011btlu rozh\u00e1zen\u00e9 a my h\u016f\u0159e sp\u00edme.<\/p>\n\n\n\n

\"\"
foto: Pixabay.com<\/figcaption><\/figure>\n\n\n\n

3. Sp\u00e1nkov\u00e1 rutina<\/strong><\/p>\n\n\n\n

Vytvo\u0159te si tak zvanou sp\u00e1nkovou rutinu. Ka\u017ed\u00fd den cho\u010fte sp\u00e1t a vst\u00e1vejte p\u0159ibli\u017en\u011b ve stejnou dobu. I o v\u00edkendech. M\u016f\u017eete si tak\u00e9 vytvo\u0159it n\u011bjak\u00e9 ritu\u00e1ly, kter\u00e9 budete d\u011blat v\u017edy p\u0159edt\u00edm, ne\u017e p\u016fjdete sp\u00e1t. T\u0159eba si d\u00e1t ka\u017ed\u00fd ve\u010der teplou sprchu.<\/p>\n\n\n\n

4. Fyzick\u00e1 aktivita<\/strong><\/p>\n\n\n\n

Nejlep\u0161\u00edm zp\u016fsobem, jak rychle a tvrd\u011b usnout, je pohyb. A\u0165 u\u017e je to jak\u00fdkoliv sport nebo t\u0159eba pr\u00e1ce na zahrad\u011b. Ale sportujte jenom ve dne. Ve\u010der se vyhn\u011bte n\u00e1ro\u010dn\u00fdm fyzick\u00fdm aktivit\u00e1m, proto\u017ee to by mohlo zhor\u0161it kvalitu va\u0161eho sp\u00e1nku. Asi tak t\u0159i hodiny p\u0159ed sp\u00e1nkem byste m\u011bli b\u00fdt v klidu.<\/p>\n\n\n\n

5. Us\u00ednejte s \u010distou hlavou a v klidu<\/strong><\/p>\n\n\n\n

Sna\u017ete se t\u011bsn\u011b p\u0159ed span\u00edm nemyslet na stresov\u00e9 situace. Jinak nad t\u011bmito my\u0161lenkami pravd\u011bpodobn\u011b budete p\u0159em\u00fd\u0161let dlouho do noci a neusnete. N\u011bkomu m\u016f\u017ee pomoct myslet na n\u011bco, na co se druh\u00fd den m\u016f\u017ee t\u011b\u0161it, nebo i meditace \u010di psan\u00ed do den\u00edku. Z\u00e1rove\u0148 byste m\u011bli us\u00ednat v klidu. To znamen\u00e1, \u017ee by v lo\u017enici nem\u011bly b\u00fdt \u017e\u00e1dn\u00e9 hlasit\u00e9 zvuky, t\u0159eba z televize, ani moc sv\u011btla.<\/p>\n\n\n\n

A co d\u011bl\u00e1te vy, abyste se l\u00e9pe vyspali? M\u00e1te n\u011bjak\u00e9 osv\u011bd\u010den\u00e9 zvyky, kter\u00e9 v\u00e1m pom\u00e1haj\u00ed usnout?<\/p>\n","protected":false},"excerpt":{"rendered":"

Kdo by nem\u011bl r\u00e1d sp\u00e1nek. Ostatn\u011b \u2013 span\u00edm str\u00e1v\u00edme zhruba t\u0159etinu sv\u00e9ho \u017eivota. A to u\u017e je p\u011bkn\u011b dlouh\u00e1 doba! Poj\u010fme si p\u0159edstavit 5 tip\u016f, kter\u00e9 n\u00e1m mohou pomoci zkvalitnit na\u0161e span\u00ed.<\/p>\n","protected":false},"author":3,"featured_media":705,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[29,23,18],"tags":[],"_links":{"self":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts\/704"}],"collection":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/comments?post=704"}],"version-history":[{"count":2,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts\/704\/revisions"}],"predecessor-version":[{"id":710,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/posts\/704\/revisions\/710"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/media\/705"}],"wp:attachment":[{"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/media?parent=704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/categories?post=704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zpravodaj.gymnsostelc.cz\/index.php\/wp-json\/wp\/v2\/tags?post=704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}