{"id":123114,"date":"2019-01-04T14:48:50","date_gmt":"2019-01-04T06:48:50","guid":{"rendered":"https:\/\/www.pandasilk.com\/5-tips-for-better-sleep-in-the-summer\/"},"modified":"2025-01-15T10:31:31","modified_gmt":"2025-01-15T18:31:31","slug":"5-tips-for-better-sleep-in-the-summer","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/cs\/5-tips-for-better-sleep-in-the-summer\/","title":{"rendered":"5 tip\u016f pro klidn\u00fd letn\u00ed sp\u00e1nek: l\u00e9to bez no\u010dn\u00edch m\u016fr"},"content":{"rendered":"<p>Letn\u00ed vedra a neklidn\u00fd sp\u00e1nek \u010dasto jdou ruku v ruce.  Mnoho lid\u00ed se v hork\u00fdch letn\u00edch m\u011bs\u00edc\u00edch pot\u00fdk\u00e1 s probl\u00e9my se us\u00edn\u00e1n\u00edm a probd\u011bl\u00fdmi nocemi.  Nen\u00ed to v\u0161ak nevyhnuteln\u00e9.  S n\u011bkolika jednoduch\u00fdmi \u00fapravami v \u017eivotn\u00edm stylu si m\u016f\u017eete zajistit klidn\u011bj\u0161\u00ed a osv\u011b\u017euj\u00edc\u00ed sp\u00e1nek i v t\u011bch nejparn\u011bj\u0161\u00edch dnech.  Zde je p\u011bt tip\u016f, jak zlep\u0161it sv\u016fj sp\u00e1nek b\u011bhem l\u00e9ta.<\/p>\n<ol>\n<li>Upravte teplotu v lo\u017enici<\/li>\n<\/ol>\n<p>Teplota hraje kl\u00ed\u010dovou roli v kvalit\u011b sp\u00e1nku. Ide\u00e1ln\u00ed teplota v lo\u017enici pro sp\u00e1nek se pohybuje mezi 18-20\u00b0C. V letn\u00edch m\u011bs\u00edc\u00edch, kdy teploty \u010dasto stoupaj\u00ed, je d\u016fle\u017eit\u00e9 udr\u017eovat lo\u017enici co nejchladn\u011bj\u0161\u00ed. Zde je n\u011bkolik tip\u016f, jak toho dos\u00e1hnout:<\/p>\n<ul>\n<li><strong>V\u011btrejte lo\u017enici r\u00e1no a ve\u010der:<\/strong>  To pom\u016f\u017ee sn\u00ed\u017eit teplotu v m\u00edstnosti a zajistit cirkulaci \u010derstv\u00e9ho vzduchu.<\/li>\n<li><strong>Pou\u017e\u00edvejte zatem\u0148uj\u00edc\u00ed z\u00e1v\u011bsy:<\/strong>  Zabra\u0148uj\u00ed pronik\u00e1n\u00ed slune\u010dn\u00edho sv\u011btla a tepla do m\u00edstnosti.<\/li>\n<li><strong>Investujte do ventil\u00e1toru nebo klimatizace:<\/strong>  Pokud je to mo\u017en\u00e9, po\u0159i\u010fte si ventil\u00e1tor nebo klimatizaci, kter\u00e1 v\u00e1m pom\u016f\u017ee udr\u017eet p\u0159\u00edjemnou teplotu.<\/li>\n<li><strong>Studen\u00e1 sprcha p\u0159ed span\u00edm:<\/strong>  Chladiv\u00e1 sprcha v\u00e1m pom\u016f\u017ee sn\u00ed\u017eit t\u011blesnou teplotu a p\u0159ipravit se na sp\u00e1nek.<\/li>\n<\/ul>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>Metoda chlazen\u00ed<\/th>\n<th>Efektivita<\/th>\n<th>Cena<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>V\u011btr\u00e1n\u00ed<\/td>\n<td>N\u00edzk\u00e1 &#8211; st\u0159edn\u00ed<\/td>\n<td>N\u00edzka<\/td>\n<\/tr>\n<tr>\n<td>Zatem\u0148uj\u00edc\u00ed z\u00e1v\u011bsy<\/td>\n<td>St\u0159edn\u00ed<\/td>\n<td>St\u0159edn\u00ed<\/td>\n<\/tr>\n<tr>\n<td>Ventil\u00e1tor<\/td>\n<td>St\u0159edn\u00ed &#8211; vysok\u00e1<\/td>\n<td>St\u0159edn\u00ed<\/td>\n<\/tr>\n<tr>\n<td>Klimatizace<\/td>\n<td>Vysok\u00e1<\/td>\n<td>Vysok\u00e1<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<ol start=\"2\">\n<li>Zvolte spr\u00e1vn\u00e9 lo\u017en\u00ed pr\u00e1dlo<\/li>\n<\/ol>\n<p>Lo\u017en\u00ed pr\u00e1dlo hraje d\u016fle\u017eitou roli v regulaci t\u011blesn\u00e9 teploty b\u011bhem sp\u00e1nku.  Lehk\u00e9, prody\u0161n\u00e9 materi\u00e1ly, jako je nap\u0159\u00edklad bavlna, jsou ide\u00e1ln\u00ed pro letn\u00ed m\u011bs\u00edce.  Pokud hled\u00e1te je\u0161t\u011b v\u011bt\u0161\u00ed komfort, zva\u017ete pou\u017eit\u00ed lo\u017en\u00edho pr\u00e1dla z p\u0159\u00edrodn\u00edho hedv\u00e1b\u00ed.  Hedv\u00e1b\u00ed je hypoalergenn\u00ed, prody\u0161n\u00e9 a reguluje vlhkost, co\u017e v\u00e1m pom\u016f\u017ee udr\u017eet se v chladu a suchu po celou noc.<\/p>\n<ol start=\"3\">\n<li>Dodr\u017eujte sp\u00e1nkovou hygienu<\/li>\n<\/ol>\n<p>Sp\u00e1nkov\u00e1 hygiena zahrnuje \u0159adu n\u00e1vyk\u016f, kter\u00e9 mohou zlep\u0161it kvalitu sp\u00e1nku.  V l\u00e9t\u011b je d\u016fle\u017eit\u00e9 dodr\u017eovat tyto z\u00e1sady:<\/p>\n<ol>\n<li>\n<p>Cho\u010fte sp\u00e1t a vst\u00e1vejte ve stejnou dobu ka\u017ed\u00fd den, i o v\u00edkendech.<\/p>\n<\/li>\n<li>\n<p>Vyh\u00fdbejte se kofeinu a alkoholu p\u0159ed span\u00edm.<\/p>\n<\/li>\n<li>\n<p>Vytvo\u0159te si p\u0159ed span\u00edm relaxa\u010dn\u00ed ritu\u00e1l, nap\u0159\u00edklad \u010dten\u00ed knihy nebo poslech uklid\u0148uj\u00edc\u00ed hudby.<\/p>\n<\/li>\n<li>\n<p>Udr\u017eujte lo\u017enici tichou, tmavou a chladnou.<\/p>\n<\/li>\n<li>\n<p>Pravideln\u011b cvi\u010dte, ale ne t\u011bsn\u011b p\u0159ed span\u00edm.<\/p>\n<\/li>\n<li>\n<p>Upravte sv\u016fj j\u00eddeln\u00ed\u010dek<\/p>\n<\/li>\n<\/ol>\n<p>T\u011b\u017ek\u00e1 j\u00eddla p\u0159ed span\u00edm mohou naru\u0161ovat sp\u00e1nek.  Sna\u017ete se j\u00edst lehk\u00e1 j\u00eddla a vyh\u00fdbejte se sladk\u00fdm n\u00e1poj\u016fm a j\u00eddl\u016fm s vysok\u00fdm obsahem cukru p\u0159ed span\u00edm.  Lehk\u00e1 ve\u010de\u0159e s vysok\u00fdm obsahem b\u00edlkovin a vl\u00e1kniny v\u00e1m pom\u016f\u017ee c\u00edtit se syt\u011b a z\u00e1rove\u0148 nezat\u00ed\u017e\u00ed tr\u00e1vic\u00ed syst\u00e9m.<\/p>\n<ol start=\"5\">\n<li>Vyu\u017eijte s\u00edlu p\u0159\u00edrody<\/li>\n<\/ol>\n<p>Letn\u00ed ve\u010dery nab\u00edzej\u00ed mnoho p\u0159\u00edle\u017eitost\u00ed k relaxaci a p\u0159\u00edprav\u011b na sp\u00e1nek.  Proch\u00e1zka v p\u0159\u00edrod\u011b p\u0159ed span\u00edm v\u00e1m pom\u016f\u017ee se uklidnit a zlep\u0161it kvalitu sp\u00e1nku.  Udr\u017eujte si pravideln\u00fd kontakt s p\u0159\u00edrodou a vyu\u017e\u00edvejte jej\u00ed uklid\u0148uj\u00edc\u00ed \u00fa\u010dinky.<\/p>\n<p>Letn\u00ed vedra nemus\u00ed znamenat neklidn\u00e9 noci.  S pomoc\u00ed t\u011bchto p\u011bti tip\u016f si m\u016f\u017eete zajistit klidn\u00fd a osv\u011b\u017euj\u00edc\u00ed sp\u00e1nek i v t\u011bch nejparn\u011bj\u0161\u00edch dnech.  Nezapome\u0148te, \u017ee d\u016fle\u017eit\u00e1 je pravidelnost a nalezen\u00ed toho, co v\u00e1m nejl\u00e9pe vyhovuje.  Experimentujte a najd\u011bte si sv\u016fj individu\u00e1ln\u00ed recept na kvalitn\u00ed sp\u00e1nek v l\u00e9t\u011b.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Letn\u00ed vedra a neklidn\u00fd sp\u00e1nek \u010dasto jdou ruku v ruce. Mnoho lid\u00ed se v hork\u00fdch letn\u00edch m\u011bs\u00edc\u00edch pot\u00fdk\u00e1 s probl\u00e9my se us\u00edn\u00e1n\u00edm a probd\u011bl\u00fdmi nocemi. Nen\u00ed to v\u0161ak nevyhnuteln\u00e9. S n\u011bkolika jednoduch\u00fdmi \u00fapravami v \u017eivotn\u00edm stylu si m\u016f\u017eete zajistit klidn\u011bj\u0161\u00ed a osv\u011b\u017euj\u00edc\u00ed sp\u00e1nek i v t\u011bch nejparn\u011bj\u0161\u00edch dnech. Zde je p\u011bt tip\u016f, jak zlep\u0161it sv\u016fj<\/p>\n","protected":false},"author":1,"featured_media":51121,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37903],"tags":[],"class_list":["post-123114","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\/123114","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=123114"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/123114\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media\/51121"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media?parent=123114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/categories?post=123114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/tags?post=123114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}