{"id":123666,"date":"2018-01-31T19:46:32","date_gmt":"2018-01-31T11:46:32","guid":{"rendered":"https:\/\/www.pandasilk.com\/5-reason-that-keeps-you-awake-at-night\/"},"modified":"2025-01-15T10:31:28","modified_gmt":"2025-01-15T18:31:28","slug":"5-reason-that-keeps-you-awake-at-night","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/cs\/5-reason-that-keeps-you-awake-at-night\/","title":{"rendered":"5 d\u016fvod\u016f, pro\u010d se v noci neoto\u010d\u00edte"},"content":{"rendered":"

Nedostatek sp\u00e1nku je modern\u00edm probl\u00e9mem, kter\u00fd tr\u00e1p\u00ed st\u00e1le v\u00edce lid\u00ed. M\u00e1lokdo si uv\u011bdomuje, kolik faktor\u016f se na n\u011bm pod\u00edl\u00ed, a kolik z nich lze ovlivnit. Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na p\u011bt nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d se v noci probud\u00edme a nem\u016f\u017eeme usnout, nebo se probouz\u00edme b\u011bhem noci a u\u017e pak znovu neusneme.<\/p>\n

    \n
  1. Stres a \u00dazkost<\/li>\n<\/ol>\n

    Stres je bezpochyby jedn\u00edm z nej\u010dast\u011bj\u0161\u00edch vin\u00edk\u016f nespavosti. Modern\u00ed \u017eivot je pln\u00fd tlaku a o\u010dek\u00e1v\u00e1n\u00ed, a\u0165 u\u017e v pr\u00e1ci, v partnersk\u00e9m vztahu nebo v rodin\u011b. Tyto tlaky se kumuluj\u00ed a projevuj\u00ed se jako \u00fazkost, kter\u00e1 n\u00e1m br\u00e1n\u00ed v relaxaci a usnut\u00ed. \u010casto se v noci probouz\u00edme s my\u0161lenkami na nedo\u0159e\u0161en\u00e9 probl\u00e9my, term\u00edny, \u010di finan\u010dn\u00ed starosti. Efektivn\u00ed strategie ke zvl\u00e1d\u00e1n\u00ed stresu zahrnuj\u00ed relaxa\u010dn\u00ed techniky jako je j\u00f3ga, meditace, nebo hlubok\u00e9 d\u00fdch\u00e1n\u00ed. D\u016fle\u017eit\u00e9 je tak\u00e9 vymezit si \u010das na odpo\u010dinek a vypnout od elektronick\u00fdch za\u0159\u00edzen\u00ed alespo\u0148 hodinu p\u0159ed span\u00edm.<\/p>\n

      \n
    1. Nepravideln\u00fd Sp\u00e1nkov\u00fd Cyklus<\/li>\n<\/ol>\n

      N\u00e1\u0161 sp\u00e1nkov\u00fd cyklus je \u0159\u00edzen vnit\u0159n\u00edmi hodinami, kter\u00e9 pot\u0159ebuj\u00ed pravidelnost. Pokud chod\u00edme sp\u00e1t a vst\u00e1v\u00e1me v r\u016fznou dobu, naru\u0161ujeme tento p\u0159irozen\u00fd rytmus a t\u011blo se h\u016f\u0159e adaptuje na sp\u00e1nek. D\u016fsledkem je nespavost, \u00fanava b\u011bhem dne a sn\u00ed\u017een\u00e1 produktivita. Zde je d\u016fle\u017eit\u00e9 dodr\u017eovat pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim, i o v\u00edkendech, a sna\u017eit se chodit sp\u00e1t a vst\u00e1vat ve stejnou dobu.<\/p>\n

        \n
      1. Nevhodn\u00e9 Spac\u00ed Prost\u0159ed\u00ed<\/li>\n<\/ol>\n

        Kvalita sp\u00e1nku z\u00e1vis\u00ed i na prost\u0159ed\u00ed, ve kter\u00e9m sp\u00edme. P\u0159\u00edli\u0161 hork\u00e1 nebo studen\u00e1 m\u00edstnost, hluk, sv\u011btlo z pouli\u010dn\u00edch lamp nebo displej\u016f elektronick\u00fdch za\u0159\u00edzen\u00ed, to v\u0161e m\u016f\u017ee naru\u0161it sp\u00e1nek. Ide\u00e1ln\u00ed spac\u00ed prost\u0159ed\u00ed by m\u011blo b\u00fdt tmav\u00e9, tich\u00e9 a chladn\u00e9. Investice do kvalitn\u00edho matrace a pol\u0161t\u00e1\u0159e je rovn\u011b\u017e kl\u00ed\u010dov\u00e1. Pohodl\u00ed je nezbytn\u00e9 pro klidn\u00fd sp\u00e1nek.<\/p>\n

          \n
        1. Nezdrav\u00fd \u017divotn\u00ed Styl<\/li>\n<\/ol>\n

          Konzumace kofeinu a alkoholu p\u0159ed span\u00edm, nepravideln\u00e9 stravov\u00e1n\u00ed, nedostatek pohybu a kou\u0159en\u00ed negativn\u011b ovliv\u0148uj\u00ed kvalitu sp\u00e1nku. Kofein a alkohol stimuluj\u00ed nervov\u00fd syst\u00e9m a br\u00e1n\u00ed us\u00edn\u00e1n\u00ed. Nezdrav\u00e9 stravov\u00e1n\u00ed m\u016f\u017ee v\u00e9st k poruch\u00e1m tr\u00e1ven\u00ed, kter\u00e9 se projev\u00ed i v noci. Pravideln\u00fd pohyb naopak podporuje kvalitn\u00ed sp\u00e1nek.<\/p>\n\n\n\n\n\n\n\n\n
          Faktor<\/th>\nDopad na sp\u00e1nek<\/th>\n\u0158e\u0161en\u00ed<\/th>\n<\/tr>\n<\/thead>\n
          Kofein<\/td>\nZabra\u0148uje usnut\u00ed, neklidn\u00fd sp\u00e1nek<\/td>\nVyh\u00fdbat se kofeinu n\u011bkolik hodin p\u0159ed span\u00edm<\/td>\n<\/tr>\n
          Alkohol<\/td>\nNaru\u0161uje sp\u00e1nkov\u00e9 cykly<\/td>\nOmezit konzumaci alkoholu<\/td>\n<\/tr>\n
          Nedostatek pohybu<\/td>\nZhor\u0161en\u00e1 kvalita sp\u00e1nku<\/td>\nPravideln\u00fd pohyb b\u011bhem dne<\/td>\n<\/tr>\n
          Nepravideln\u00e9 j\u00eddlo<\/td>\nTr\u00e1vic\u00ed pot\u00ed\u017ee v noci<\/td>\nPravideln\u00e9 stravov\u00e1n\u00ed<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n
            \n
          1. L\u00e9ky a Zdravotn\u00ed Probl\u00e9my<\/li>\n<\/ol>\n

            N\u011bkter\u00e9 l\u00e9ky mohou zp\u016fsobovat nespavost jako ne\u017e\u00e1douc\u00ed \u00fa\u010dinek. Tak\u00e9 r\u016fzn\u00e9 zdravotn\u00ed probl\u00e9my, jako je nap\u0159\u00edklad chronick\u00e1 bolest, astma, nebo sp\u00e1nkov\u00e1 apnoe, mohou v\u00e9st k naru\u0161en\u00e9mu sp\u00e1nku. V takov\u00fdch p\u0159\u00edpadech je d\u016fle\u017eit\u00e9 konzultovat l\u00e9ka\u0159e a naj\u00edt vhodn\u00e9 \u0159e\u0161en\u00ed.<\/p>\n

            Z\u00e1v\u011brem lze \u0159\u00edci, \u017ee nedostatek sp\u00e1nku m\u00e1 mnoho p\u0159\u00ed\u010din, ale v\u011bt\u0161ina z nich je ovlivniteln\u00e1 zm\u011bnou \u017eivotn\u00edho stylu. D\u016fle\u017eit\u00e9 je v\u011bnovat pozornost sv\u00e9mu sp\u00e1nku, identifikovat p\u0159\u00ed\u010diny nespavosti a podniknout kroky k jejich n\u00e1prav\u011b. Klidn\u00fd a neru\u0161en\u00fd sp\u00e1nek je kl\u00ed\u010dov\u00fd pro na\u0161e fyzick\u00e9 i psychick\u00e9 zdrav\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

            Nedostatek sp\u00e1nku je modern\u00edm probl\u00e9mem, kter\u00fd tr\u00e1p\u00ed st\u00e1le v\u00edce lid\u00ed. M\u00e1lokdo si uv\u011bdomuje, kolik faktor\u016f se na n\u011bm pod\u00edl\u00ed, a kolik z nich lze ovlivnit. Tento \u010dl\u00e1nek se zam\u011b\u0159\u00ed na p\u011bt nej\u010dast\u011bj\u0161\u00edch d\u016fvod\u016f, pro\u010d se v noci probud\u00edme a nem\u016f\u017eeme usnout, nebo se probouz\u00edme b\u011bhem noci a u\u017e pak znovu neusneme. Stres a \u00dazkost Stres<\/p>\n","protected":false},"author":1,"featured_media":51089,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37903],"tags":[],"class_list":["post-123666","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\/123666","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=123666"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/posts\/123666\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media\/51089"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/media?parent=123666"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/categories?post=123666"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/cs\/wp-json\/wp\/v2\/tags?post=123666"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}