{"id":123018,"date":"2019-03-08T19:01:30","date_gmt":"2019-03-08T11:01:30","guid":{"rendered":"https:\/\/www.pandasilk.com\/fragmented-or-interrupted-sleep-as-bad-as-no-sleep-at-all\/"},"modified":"2025-01-15T10:34:14","modified_gmt":"2025-01-15T18:34:14","slug":"fragmented-or-interrupted-sleep-as-bad-as-no-sleep-at-all","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/cs\/fragmented-or-interrupted-sleep-as-bad-as-no-sleep-at-all\/","title":{"rendered":"P\u0159eru\u0161ovan\u00fd sp\u00e1nek: Stejn\u011b zl\u00e9 jako \u017e\u00e1dn\u00fd?"},"content":{"rendered":"

Sp\u00e1nek je z\u00e1kladn\u00ed lidsk\u00e1 pot\u0159eba, stejn\u011b d\u016fle\u017eit\u00e1 jako j\u00eddlo a pit\u00ed. Jeho nedostatek m\u00e1 negativn\u00ed dopad na na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed. \u010casto se diskutuje o tom, kolik hodin sp\u00e1nku je ide\u00e1ln\u00ed, ale m\u00e9n\u011b se mluv\u00ed o kvalit\u011b sp\u00e1nku. P\u0159eru\u0161ovan\u00fd nebo fragmentovan\u00fd sp\u00e1nek, kdy se v noci opakovan\u011b bud\u00edme, m\u016f\u017ee m\u00edt stejn\u011b devastuj\u00edc\u00ed n\u00e1sledky jako \u00fapln\u00e1 absence sp\u00e1nku. <\/p>\n

Dopad fragmentovan\u00e9ho sp\u00e1nku na kognitivn\u00ed funkce<\/h3>\n

Fragmentovan\u00fd sp\u00e1nek naru\u0161uje p\u0159irozen\u00e9 sp\u00e1nkov\u00e9 cykly, kter\u00e9 jsou kl\u00ed\u010dov\u00e9 pro regeneraci mozku a konsolidaci pam\u011bti. Nedostatek hlubok\u00e9ho sp\u00e1nku zhor\u0161uje na\u0161i schopnost u\u010dit se, soust\u0159edit se a \u0159e\u0161it probl\u00e9my. M\u016f\u017ee v\u00e9st k poruch\u00e1m pam\u011bti, zpomalen\u00fdm reakc\u00edm a sn\u00ed\u017een\u00e9 kreativit\u011b.<\/p>\n

Vliv na fyzick\u00e9 zdrav\u00ed<\/h3>\n

P\u0159eru\u0161ovan\u00fd sp\u00e1nek m\u00e1 negativn\u00ed dopad i na na\u0161e fyzick\u00e9 zdrav\u00ed. Zvy\u0161uje se riziko vzniku kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, cukrovky 2. typu a oslaben\u00ed imunitn\u00edho syst\u00e9mu. Chronick\u00fd nedostatek kvalitn\u00edho sp\u00e1nku m\u016f\u017ee v\u00e9st k hormon\u00e1ln\u00ed nerovnov\u00e1ze, kter\u00e1 ovliv\u0148uje chu\u0165 k j\u00eddlu, metabolismus a regulaci t\u011blesn\u00e9 teploty.<\/p>\n

Porovn\u00e1n\u00ed s \u00faplnou absenc\u00ed sp\u00e1nku<\/h3>\n\n\n\n\n\n\n\n\n
Faktor<\/th>\nFragmentovan\u00fd sp\u00e1nek<\/th>\n\u00dapln\u00e1 absence sp\u00e1nku<\/th>\n<\/tr>\n<\/thead>\n
Kognitivn\u00ed funkce<\/td>\nV\u00fdrazn\u00e9 zhor\u0161en\u00ed<\/td>\nV\u00fdrazn\u00e9 zhor\u0161en\u00ed<\/td>\n<\/tr>\n
N\u00e1lada<\/td>\nPodr\u00e1\u017ed\u011bnost, \u00fazkost<\/td>\nPodr\u00e1\u017ed\u011bnost, deprese<\/td>\n<\/tr>\n
Fyzick\u00e9 zdrav\u00ed<\/td>\nZv\u00fd\u0161en\u00e9 riziko chronick\u00fdch onemocn\u011bn\u00ed<\/td>\nZv\u00fd\u0161en\u00e9 riziko chronick\u00fdch onemocn\u011bn\u00ed<\/td>\n<\/tr>\n
Imunitn\u00ed syst\u00e9m<\/td>\nOslaben\u00ed<\/td>\nOslaben\u00ed<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

P\u0159\u00ed\u010diny fragmentovan\u00e9ho sp\u00e1nku<\/h3>\n

Existuje mnoho faktor\u016f, kter\u00e9 mohou p\u0159eru\u0161ovat sp\u00e1nek. Mezi nej\u010dast\u011bj\u0161\u00ed pat\u0159\u00ed stres, \u00fazkost, deprese, syndrom neklidn\u00fdch nohou, sp\u00e1nkov\u00e1 apnoe a konzumace alkoholu \u010di kofeinu p\u0159ed span\u00edm. D\u016fle\u017eitou roli hraje i prost\u0159ed\u00ed, ve kter\u00e9m sp\u00edme \u2013 hluk, sv\u011btlo a teplota v m\u00edstnosti.<\/p>\n

Tipy pro zlep\u0161en\u00ed kvality sp\u00e1nku<\/h3>\n
    \n
  1. Dodr\u017eujte pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim. Cho\u010fte sp\u00e1t a vst\u00e1vejte ka\u017ed\u00fd den ve stejnou dobu, i o v\u00edkendech.<\/li>\n
  2. Vytvo\u0159te si relaxa\u010dn\u00ed rutinu p\u0159ed span\u00edm. M\u016f\u017ee to b\u00fdt tepl\u00e1 koupel, \u010dten\u00ed knihy nebo poslech uklid\u0148uj\u00edc\u00ed hudby.<\/li>\n
  3. Zajist\u011bte si tmavou, tichou a dob\u0159e v\u011btranou lo\u017enici.<\/li>\n
  4. Omezte konzumaci kofeinu a alkoholu p\u0159ed span\u00edm.<\/li>\n
  5. Pravideln\u011b cvi\u010dte, ale ne t\u011bsn\u011b p\u0159ed span\u00edm.<\/li>\n<\/ol>\n

    Kvalitn\u00ed sp\u00e1nek je nezbytn\u00fd pro na\u0161e celkov\u00e9 zdrav\u00ed a well-being. Fragmentovan\u00fd sp\u00e1nek, i kdy\u017e se m\u016f\u017ee zd\u00e1t m\u00e9n\u011b z\u00e1va\u017en\u00fd ne\u017e \u00fapln\u00e1 absence sp\u00e1nku, m\u00e1 srovnateln\u011b negativn\u00ed dopad na na\u0161e fyzick\u00e9 i psychick\u00e9 funkce. D\u016fle\u017eit\u00e9 je identifikovat p\u0159\u00ed\u010diny p\u0159eru\u0161ovan\u00e9ho sp\u00e1nku a podniknout kroky k jeho zlep\u0161en\u00ed. Ignorov\u00e1n\u00ed probl\u00e9mu m\u016f\u017ee v\u00e9st k dlouhodob\u00fdm zdravotn\u00edm komplikac\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Sp\u00e1nek je z\u00e1kladn\u00ed lidsk\u00e1 pot\u0159eba, stejn\u011b d\u016fle\u017eit\u00e1 jako j\u00eddlo a pit\u00ed. Jeho nedostatek m\u00e1 negativn\u00ed dopad na na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed. \u010casto se diskutuje o tom, kolik hodin sp\u00e1nku je ide\u00e1ln\u00ed, ale m\u00e9n\u011b se mluv\u00ed o kvalit\u011b sp\u00e1nku. P\u0159eru\u0161ovan\u00fd nebo fragmentovan\u00fd sp\u00e1nek, kdy se v noci opakovan\u011b bud\u00edme, m\u016f\u017ee m\u00edt stejn\u011b devastuj\u00edc\u00ed n\u00e1sledky jako<\/p>\n","protected":false},"author":1,"featured_media":51087,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37903],"tags":[],"class_list":["post-123018","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping-cs","prodpage-classic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/123018","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/comments?post=123018"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/123018\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media\/51087"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media?parent=123018"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/categories?post=123018"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/tags?post=123018"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}