[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.loscut.cz\/jak-dosahnout-kvalitniho-spanku\/#Article","mainEntityOfPage":"https:\/\/www.loscut.cz\/jak-dosahnout-kvalitniho-spanku\/","headline":"Jak dos\u00e1hnout kvalitn\u00edho sp\u00e1nku?","name":"Jak dos\u00e1hnout kvalitn\u00edho sp\u00e1nku?","description":"Va\u0161e zvyky spojen\u00e9 se sp\u00e1nkem velmi ovliv\u0148uj\u00ed v\u00fdslednou kvalitu cel\u00e9ho va\u0161eho sp\u00e1nku. Pokud nebudete m\u00edt kvalitn\u00ed sp\u00e1nek, m\u016f\u017eete sp\u00e1t t\u0159eba deset hodin a stejn\u011b se","datePublished":"2023-05-23","dateModified":"2023-06-23","author":{"@type":"Person","@id":"https:\/\/www.loscut.cz\/author\/#Person","name":"","url":"https:\/\/www.loscut.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/9bbe1b3bd68cf5b616cc697a459b86e3be4df6c120806baf939f8aad94b0a3d6?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/9bbe1b3bd68cf5b616cc697a459b86e3be4df6c120806baf939f8aad94b0a3d6?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"loscut.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.loscut.cz\/wp-content\/uploads\/tracey-hocking-O6NsOZYZMTI-unsplash.jpg","url":"https:\/\/www.loscut.cz\/wp-content\/uploads\/tracey-hocking-O6NsOZYZMTI-unsplash.jpg","height":0,"width":0},"url":"https:\/\/www.loscut.cz\/jak-dosahnout-kvalitniho-spanku\/","about":["Nakupov\u00e1n\u00ed"],"wordCount":425,"articleBody":"      Va\u0161e zvyky spojen\u00e9 se sp\u00e1nkem velmi ovliv\u0148uj\u00ed v\u00fdslednou kvalitu cel\u00e9ho va\u0161eho sp\u00e1nku. Pokud nebudete m\u00edt kvalitn\u00ed sp\u00e1nek, m\u016f\u017eete sp\u00e1t t\u0159eba deset hodin a stejn\u011b se nebudete c\u00edtit dostate\u010dn\u011b odpo\u010dat\u00ed. Ale nepodce\u0148ujte ani d\u00e9lku sp\u00e1nku. Optim\u00e1ln\u00ed je, pokud sp\u00edte 7-9 hodin denn\u011b. Jestli se budete pravideln\u011b okr\u00e1dat o hodiny sp\u00e1nku kter\u00e9 pot\u0159ebujete, m\u016f\u017eete se dostat do nep\u0159\u00edjemn\u00e9ho stavu sp\u00e1nkov\u00e9 deprivace. Ani del\u0161\u00ed sp\u00e1nek nen\u00ed optim\u00e1ln\u00ed. Po p\u0159\u00edli\u0161 dlouh\u00e9m sp\u00e1nku se c\u00edt\u00edte v\u00edce unaven\u00ed, ne\u017e kdy\u017e jste \u0161li sp\u00e1t. Jak tedy m\u016f\u017eeme zlep\u0161it kvalitu na\u0161eho sp\u00e1nku? Existuje mnoho mo\u017enost\u00ed. D\u016fle\u017eit\u00e9 je nap\u0159\u00edklad prost\u0159ed\u00ed, v kter\u00e9m us\u00edn\u00e1me. M\u00edstnost by m\u011bla b\u00fdt dob\u0159e vyv\u011btran\u00e1 a m\u011bla by v n\u00ed b\u00fdt optim\u00e1ln\u00ed teplota kolem dvaceti stup\u0148\u016f. Obecn\u011b je doporu\u010den\u00e1 teplota ke span\u00ed sp\u00ed\u0161e vy\u0161\u0161\u00ed, nen\u00ed dobr\u00e9 sp\u00e1t v p\u0159etopen\u00e9 m\u00edstnosti. Vyv\u011btr\u00e1n\u00edm dostanete do m\u00edstnosti \u010derstv\u00fd vzduch, kter\u00fd v\u00e1m dob\u0159e okysli\u010d\u00ed mozek. Pokud m\u016f\u017eete a nen\u00ed zima, nechte v\u011btrat alespo\u0148 na ventila\u010dku po celou noc. D\u016fle\u017eit\u00e1 je tak\u00e9 tma. Ve tm\u011b se n\u00e1m produkuje hormon melatonin, kter\u00fd n\u00e1m zaji\u0161\u0165uje kvalitn\u00ed sp\u00e1nek. Vypn\u011bte televizi, zhasn\u011bte sv\u011btla a pokud v\u00e1m sv\u00edt\u00ed do lo\u017enice pouli\u010dn\u00ed sv\u011btla \u010di m\u011bs\u00edc, po\u0159i\u010fte si z\u00e1v\u011bsy nebo \u017ealuzie. Spousta lid\u00ed m\u00e1 p\u0159ed sp\u00e1nkem zvyk d\u00edvat se na televizi nebo do mobilu. To ale nen\u00ed dob\u0159e. Modr\u00e9 sv\u011btlo, kter\u00e9 obrazovku produkuj\u00ed d\u00e1vaj\u00ed va\u0161emu mozku sign\u00e1l, \u017ee je\u0161t\u011b nen\u00ed \u010das j\u00edt sp\u00e1t. Pokud se nechcete vzd\u00e1t sv\u00e9ho obl\u00edben\u00e9ho zvyku, pou\u017eijte p\u0159i sledov\u00e1n\u00ed mobilu \u010di televize br\u00fdle proti modr\u00e9mu sv\u011btlu. D\u016fle\u017eit\u00e1 je i kvalitn\u00ed matrace a pol\u0161t\u00e1\u0159e. Na t\u011bchto v\u011bcech opravdu ne\u0161et\u0159ete. S nekvalitn\u00ed matrac\u00ed nem\u00e1te mo\u017enost m\u00edt kvalitn\u00ed sp\u00e1nek, a nav\u00edc to odnese va\u0161e p\u00e1te\u0159, kter\u00e1 v\u00e1s bude bolet. Nekvalitn\u00ed matrace se m\u016f\u017ee projevit a\u017e t\u011b\u017ek\u00fdmi migr\u00e9nami. Pro p\u0159irozenou \u00fanavu zapojte t\u0159eba 3-4 hodiny p\u0159ed span\u00edm lehk\u00fd pohyb, t\u0159eba proch\u00e1zku, j\u00f3gu nebo pilates.                                                                                                                                                                                                                                                                                                                                                                                                  "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak dos\u00e1hnout kvalitn\u00edho sp\u00e1nku?","item":"https:\/\/www.loscut.cz\/jak-dosahnout-kvalitniho-spanku\/#breadcrumbitem"}]}]