{"id":123338,"date":"2018-08-19T08:18:29","date_gmt":"2018-08-19T00:18:29","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-long-before-bed-should-i-stop-drinking-coffee\/"},"modified":"2025-01-15T10:35:03","modified_gmt":"2025-01-15T18:35:03","slug":"how-long-before-bed-should-i-stop-drinking-coffee","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/cs\/how-long-before-bed-should-i-stop-drinking-coffee\/","title":{"rendered":"K\u00e1va p\u0159ed span\u00edm: Kdy s n\u00ed p\u0159estat?"},"content":{"rendered":"

K\u00e1va, pro mnoh\u00e9 nezbytn\u00fd rann\u00ed ritu\u00e1l, m\u016f\u017ee b\u00fdt i zr\u00e1dn\u00fdm spole\u010dn\u00edkem v hodin\u00e1ch bl\u00ed\u017e\u00edc\u00edch se sp\u00e1nku. Pro klidn\u00fd a regenera\u010dn\u00ed sp\u00e1nek je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, kdy k\u00e1vu odlo\u017eit a dop\u0159\u00e1t t\u011blu zaslou\u017een\u00fd odpo\u010dinek. Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na ot\u00e1zku, jak dlouho p\u0159ed span\u00edm bychom se m\u011bli k\u00e1v\u011b vyh\u00fdbat, abychom si zajistili kvalitn\u00ed no\u010dn\u00ed klid.<\/p>\n

Vliv kofeinu na sp\u00e1nek<\/h3>\n

Kofein, hlavn\u00ed stimulant v k\u00e1v\u011b, ovliv\u0148uje n\u00e1\u0161 nervov\u00fd syst\u00e9m a m\u016f\u017ee naru\u0161it p\u0159irozen\u00fd sp\u00e1nkov\u00fd cyklus. Blokuje adenosin, neurotransmiter zodpov\u011bdn\u00fd za pocit \u00fanavy, a t\u00edm oddaluje us\u00edn\u00e1n\u00ed. Doba, po kterou kofein v t\u011ble p\u016fsob\u00ed, se li\u0161\u00ed v z\u00e1vislosti na individu\u00e1ln\u00ed citlivosti, metabolismu a dal\u0161\u00edch faktorech.<\/p>\n

Doporu\u010den\u00ed pro pit\u00ed k\u00e1vy p\u0159ed span\u00edm<\/h3>\n

Obecn\u011b se doporu\u010duje vyhnout se k\u00e1v\u011b alespo\u0148 6 hodin p\u0159ed span\u00edm. Tato doba umo\u017e\u0148uje organismu odbourat v\u011bt\u0161inu kofeinu a minimalizovat jeho negativn\u00ed vliv na sp\u00e1nek. N\u011bkte\u0159\u00ed jedinci, citliv\u011bj\u0161\u00ed na kofein, by m\u011bli tuto dobu prodlou\u017eit a\u017e na 8-10 hodin.<\/p>\n

Individu\u00e1ln\u00ed tolerance kofeinu<\/h3>\n

Ka\u017ed\u00fd reaguje na kofein jinak. Zat\u00edmco n\u011bkte\u0159\u00ed si mohou dop\u0159\u00e1t \u0161\u00e1lek k\u00e1vy i v pozdn\u00edch odpoledn\u00edch hodin\u00e1ch bez n\u00e1sledk\u016f, u jin\u00fdch m\u016f\u017ee i rann\u00ed k\u00e1va naru\u0161it ve\u010dern\u00ed us\u00edn\u00e1n\u00ed. D\u016fle\u017eit\u00e9 je naslouchat sv\u00e9mu t\u011blu a pozorovat, jak na kofein reaguje.<\/p>\n

Alternativy ke k\u00e1v\u011b v odpoledn\u00edch a ve\u010dern\u00edch hodin\u00e1ch<\/h3>\n

Pokud tou\u017e\u00edte po tepl\u00e9m n\u00e1poji v pozd\u011bj\u0161\u00edch hodin\u00e1ch, existuje \u0159ada alternativ bez kofeinu. Bylinkov\u00e9 \u010daje, jako je medu\u0148ka, he\u0159m\u00e1nek nebo levandule, mohou podpo\u0159it relaxaci a p\u0159ipravit t\u011blo na sp\u00e1nek.<\/p>\n

Tabulka: Doporu\u010den\u00fd \u010das pro posledn\u00ed k\u00e1vu<\/h3>\n\n\n\n\n\n\n\n
Citlivost na kofein<\/th>\nDoporu\u010den\u00fd \u010das pro posledn\u00ed k\u00e1vu<\/th>\n<\/tr>\n<\/thead>\n
N\u00edzk\u00e1<\/td>\n6 hodin p\u0159ed span\u00edm<\/td>\n<\/tr>\n
St\u0159edn\u00ed<\/td>\n8 hodin p\u0159ed span\u00edm<\/td>\n<\/tr>\n
Vysok\u00e1<\/td>\n10 hodin p\u0159ed span\u00edm<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Faktory ovliv\u0148uj\u00edc\u00ed vliv kofeinu<\/h3>\n

Mezi faktory, kter\u00e9 ovliv\u0148uj\u00ed vliv kofeinu na sp\u00e1nek, pat\u0159\u00ed v\u011bk, t\u011blesn\u00e1 hmotnost, l\u00e9ky a celkov\u00fd zdravotn\u00ed stav. Star\u0161\u00ed lid\u00e9 a osoby s ni\u017e\u0161\u00ed t\u011blesnou hmotnost\u00ed mohou b\u00fdt na kofein citliv\u011bj\u0161\u00ed.<\/p>\n

V z\u00e1v\u011bru lze \u0159\u00edci, \u017ee optim\u00e1ln\u00ed doba pro posledn\u00ed k\u00e1vu se li\u0161\u00ed individu\u00e1ln\u011b. Obecn\u011b se doporu\u010duje vyhnout se k\u00e1v\u011b alespo\u0148 6 hodin p\u0159ed span\u00edm. D\u016fle\u017eit\u00e9 je naslouchat sv\u00e9mu t\u011blu, sledovat jeho reakce a upravit si pit\u00ed k\u00e1vy tak, aby neovliv\u0148ovalo kvalitu va\u0161eho sp\u00e1nku. Kvalitn\u00ed sp\u00e1nek je kl\u00ed\u010dov\u00fd pro fyzick\u00e9 i psychick\u00e9 zdrav\u00ed a vyh\u00fdb\u00e1n\u00ed se k\u00e1v\u011b v pozdn\u00edch hodin\u00e1ch je jedn\u00edm z krok\u016f, jak si ho zajistit.<\/p>\n","protected":false},"excerpt":{"rendered":"

K\u00e1va, pro mnoh\u00e9 nezbytn\u00fd rann\u00ed ritu\u00e1l, m\u016f\u017ee b\u00fdt i zr\u00e1dn\u00fdm spole\u010dn\u00edkem v hodin\u00e1ch bl\u00ed\u017e\u00edc\u00edch se sp\u00e1nku. Pro klidn\u00fd a regenera\u010dn\u00ed sp\u00e1nek je d\u016fle\u017eit\u00e9 v\u011bd\u011bt, kdy k\u00e1vu odlo\u017eit a dop\u0159\u00e1t t\u011blu zaslou\u017een\u00fd odpo\u010dinek. Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na ot\u00e1zku, jak dlouho p\u0159ed span\u00edm bychom se m\u011bli k\u00e1v\u011b vyh\u00fdbat, abychom si zajistili kvalitn\u00ed no\u010dn\u00ed klid. Vliv kofeinu<\/p>\n","protected":false},"author":1,"featured_media":51078,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37903],"tags":[],"class_list":["post-123338","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\/123338","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=123338"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/123338\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media\/51078"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media?parent=123338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/categories?post=123338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/tags?post=123338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}