[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.blogus.cz\/zdravy-spanek\/#Article","mainEntityOfPage":"https:\/\/www.blogus.cz\/zdravy-spanek\/","headline":"Zdrav\u00fd sp\u00e1nek","name":"Zdrav\u00fd sp\u00e1nek","description":"Pokud se po\u0159\u00e1dn\u011b nevysp\u00edme a t\u011blo si neodpo\u010dine, tak si nejsem moc jist\u00e1, jak s\u00a0nad\u0161en\u00edm p\u0159ipravujeme st\u016fl, pln\u00fd zdrav\u00fdch pochoutek nebo se \u0159\u00edt\u00edme ven si zab\u011bhat, nato\u017e doma zacvi\u010dit. Sp\u00ed\u0161 to vypad\u00e1 na ne\u00fasp\u011b\u0161n\u00fd den a v\u0161echna na\u0161e p\u0159\u00e1n\u00ed, pl\u00e1ny a touhy se tak trochu bort\u00ed. Stejn\u011b jako se mus\u00edme nau\u010dit dodr\u017eovat spr\u00e1vn\u00e9 z\u00e1sady ve […]","datePublished":"2025-03-04","dateModified":"2023-04-28","author":{"@type":"Person","@id":"https:\/\/www.blogus.cz\/author\/#Person","name":"blogus.cz\n","url":"https:\/\/www.blogus.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/3c4e99fa9a9806cd5e8fd7cac6ca73ff5bbf5f3ee309e1745415eebd31482909?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/3c4e99fa9a9806cd5e8fd7cac6ca73ff5bbf5f3ee309e1745415eebd31482909?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"blogus.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.blogus.cz\/wp-content\/uploads\/img_a310794_w1928_t1521710135.jpg","url":"https:\/\/www.blogus.cz\/wp-content\/uploads\/img_a310794_w1928_t1521710135.jpg","height":0,"width":0},"url":"https:\/\/www.blogus.cz\/zdravy-spanek\/","about":["\u017divotn\u00ed styl"],"wordCount":507,"articleBody":"Pokud se po\u0159\u00e1dn\u011b nevysp\u00edme a t\u011blo si neodpo\u010dine, tak si nejsem moc jist\u00e1, jak s\u00a0nad\u0161en\u00edm p\u0159ipravujeme st\u016fl, pln\u00fd zdrav\u00fdch pochoutek nebo se \u0159\u00edt\u00edme ven si zab\u011bhat, nato\u017e doma zacvi\u010dit. Sp\u00ed\u0161 to vypad\u00e1 na ne\u00fasp\u011b\u0161n\u00fd den a v\u0161echna na\u0161e p\u0159\u00e1n\u00ed, pl\u00e1ny a touhy se tak trochu bort\u00ed.Stejn\u011b jako se mus\u00edme nau\u010dit dodr\u017eovat spr\u00e1vn\u00e9 z\u00e1sady ve stravov\u00e1n\u00ed, tak lze ovlivnit i intenzitu sp\u00e1nku, jen si to mnohdy neuv\u011bdomujeme.Nespavost je siln\u011bj\u0161\u00ed, ne\u017e tmaAlespo\u0148 V\u00e1m to tak p\u0159ipad\u00e1. P\u0159evalujete se na posteli, p\u0159em\u00fd\u0161l\u00edte, n\u011bkdo mo\u017en\u00e1 po\u010d\u00edt\u00e1 ove\u010dky, jin\u00fd se d\u00edv\u00e1 na hodiny, ale zabrat ne a ne. Pokud se v\u00e1s to t\u00fdk\u00e1, v\u011b\u0159te, \u017ee nejste jedin\u00ed. Zku\u0161enosti s\u00a0takov\u00fdmto sp\u00e1nkem m\u00e1me snad v\u0161ichni. Samoz\u0159ejm\u011b mnohdy za to m\u016f\u017ee t\u011b\u017e\u0161\u00ed ve\u010de\u0159e, stres nebo h\u00e1dka s\u00a0partnerem. Ov\u0161em kdy\u017e se to d\u011bje noc a noc, za\u010d\u00edn\u00e1 to b\u00fdt ne\u00fanosn\u00e9. Mus\u00edme si d\u00e1t pozor na to, aby se lo\u017enice a v\u00a0n\u00ed milovan\u00e1 postel nestaly p\u0159edm\u011btem stresu, \u017ee v\u00e1s \u010dek\u00e1 dal\u0161\u00ed probd\u011bl\u00e1 noc.Za mnoh\u00e9 m\u016f\u017ee melatoninSamoz\u0159ejm\u011b, nelze mu v\u0161e d\u00e1vat za vinu. Leckdy bohu\u017eel no\u010dn\u00ed sm\u011bny nebo n\u011bjak\u00e9 jin\u00e9 p\u0159\u00ed\u010diny, jako televize, alkohol a dal\u0161\u00ed podn\u011bty, mu zabr\u00e1n\u00ed vytvo\u0159it spr\u00e1vnou a zdravou atmosf\u00e9ru. Rizikovou skupinou jsou ale i lid\u00e9, kte\u0159\u00ed pracuj\u00ed v\u00a0uzav\u0159en\u00e9m prostoru a jsou cel\u00fd den vystaveni stejn\u00e9 hustot\u011b vzduchu a stejnom\u011brn\u00e9mu um\u011bl\u00e9mu sv\u011btlu.Melatonin je tak zvan\u00fd hormon sp\u00e1nku a tmy. Ud\u00e1v\u00e1 n\u00e1\u0161 biorytmus. Ovliv\u0148uje ob\u011bh krve, tlak, teplotu, metabolismus, pohlavn\u00ed hormony, imunitu, st\u00e1rnut\u00ed, ale i psychiku. Je toho pom\u011brn\u011b dost, \u017ee? Pracuje docela jednodu\u0161e a prost\u011b. Kdy\u017e jsme ve tm\u011b, hladina melatoninu za\u010dne stoupat, t\u00edm n\u00e1m pom\u00e1h\u00e1 usnout, ale z\u00e1rove\u0148 poskytne prostor pro dokonal\u00fd odpo\u010dinek pro na\u0161e t\u011blo.Dostate\u010dn\u00e1 hladina melatoninu v\u00a0krvi slou\u017e\u00ed jako regul\u00e1tor denn\u00edch rytm\u016f. Vzhledem k\u00a0tomu, \u017ee p\u0159\u00edzniv\u011b ovliv\u0148uje sp\u00e1nkov\u00e9 cykly, je pr\u00e1v\u011b on t\u00edm nejlep\u0161\u00edm pomocn\u00edkem. Dodr\u017eov\u00e1n\u00ed pravideln\u00e9ho biorytmu n\u00e1m dokonale pom\u016f\u017ee udr\u017eet \u017eivotn\u00ed formu, chu\u0165 do pr\u00e1ce a do \u017eivota. Tak\u00e9 \u00faprava lo\u017enice je d\u016fle\u017eit\u00e1, \u017e\u00e1dn\u00e1 televize, knihy a po\u010d\u00edta\u010de. Tato m\u00edstnost m\u00e1 slou\u017eit k\u00a0odpo\u010dinku nebo k\u00a0milov\u00e1n\u00ed. Postel m\u00e1 b\u00fdt p\u0159edm\u011btem, na kter\u00fd se budeme t\u011b\u0161it po n\u00e1ro\u010dn\u00e9m dnu, ne p\u0159edm\u011btem, kter\u00fd vyvol\u00e1 stres a naru\u0161\u00ed na\u0161i psychiku. Nen\u00ed nad zdrav\u00fd sp\u00e1nek, kdy po probuzen\u00ed m\u00e1me dostatek sil na zdol\u00e1v\u00e1n\u00ed \u017eivotn\u00edch zkou\u0161ek.                                                                                                                                                                                                                                                                                                                                                                                        5\/5 - (6 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Zdrav\u00fd sp\u00e1nek","item":"https:\/\/www.blogus.cz\/zdravy-spanek\/#breadcrumbitem"}]}]