[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.ajedu.cz\/tipy-pro-kvalitnejsi-spanek\/#Article","mainEntityOfPage":"https:\/\/www.ajedu.cz\/tipy-pro-kvalitnejsi-spanek\/","headline":"Tipy pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek","name":"Tipy pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek","description":"Jen \u00fanava nesta\u010d\u00ed Mo\u017en\u00e1 jste si mysleli, \u017ee kdy\u017e u\u017e ve\u010der pad\u00e1te \u00fanavou se sp\u00e1nkem nebude probl\u00e9m. Ale na sp\u00e1nek a us\u00edn\u00e1n\u00ed m\u00e1 vliv mnoho faktor\u016f. Posta\u010d\u00ed jedno siln\u00e9 espresso, t\u011b\u017ek\u00e1 ve\u010de\u0159e, kouk\u00e1n\u00ed do telefonu nebo stres.\u00a0 Co d\u011blat a co naopak ned\u011blat? Vyh\u00fdbejte se modr\u00e9mu sv\u011btlu Schv\u00e1ln\u011b si spo\u010d\u00edtejte kolik \u010dasu denn\u011b str\u00e1v\u00edte p\u0159ed […]","datePublished":"2023-02-21","dateModified":"2023-02-21","author":{"@type":"Person","@id":"https:\/\/www.ajedu.cz\/author\/#Person","name":"","url":"https:\/\/www.ajedu.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/e2bc6fe70dccf39a55c73bbd7bca9ee949cec8871fdab6d0b20905b7ccca14f3?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e2bc6fe70dccf39a55c73bbd7bca9ee949cec8871fdab6d0b20905b7ccca14f3?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"ajedu.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.ajedu.cz\/wp-content\/uploads\/cb_1.JPG","url":"https:\/\/www.ajedu.cz\/wp-content\/uploads\/cb_1.JPG","height":0,"width":0},"url":"https:\/\/www.ajedu.cz\/tipy-pro-kvalitnejsi-spanek\/","about":["Zdrav\u00ed\r"],"wordCount":410,"articleBody":"Jen \u00fanava nesta\u010d\u00edMo\u017en\u00e1 jste si mysleli, \u017ee kdy\u017e u\u017e ve\u010der pad\u00e1te \u00fanavou se sp\u00e1nkem nebude probl\u00e9m. Ale na sp\u00e1nek a us\u00edn\u00e1n\u00ed m\u00e1 vliv mnoho faktor\u016f. Posta\u010d\u00ed jedno siln\u00e9 espresso, t\u011b\u017ek\u00e1 ve\u010de\u0159e, kouk\u00e1n\u00ed do telefonu nebo stres.\u00a0Co d\u011blat a co naopak ned\u011blat?Vyh\u00fdbejte se modr\u00e9mu sv\u011btluSchv\u00e1ln\u011b si spo\u010d\u00edtejte kolik \u010dasu denn\u011b str\u00e1v\u00edte p\u0159ed televiz\u00ed, po\u010d\u00edta\u010dem nebo mobiln\u00edm telefonem. Modr\u00e9 sv\u011btlo blokuje tvorbu melatoninu (hormon sp\u00e1nku), ten p\u0159itom p\u0159\u00edmo ovliv\u0148uje kvalitu sp\u00e1nku. Pokud se venku za\u010dne stm\u00edvat a va\u0161e t\u011blo zaznamen\u00e1 p\u0159\u00edtm\u00ed, automaticky se nastav\u00ed do re\u017eimu sp\u00e1nku. Modr\u00e9 sv\u011btlo tento p\u0159\u00edrodn\u00ed biorytmus blokuje a t\u011blo snadno p\u0159esv\u011bd\u010d\u00ed o tom, \u017ee je\u0161t\u011b nen\u00ed \u010das ulehnout do pe\u0159in.Nejezte t\u011b\u017ek\u00e1 j\u00eddlaJestli\u017ee si k pozdn\u00ed ve\u010de\u0159i naserv\u00edrujete sv\u00ed\u010dkovou se \u0161esti a zapijete ji sklenic\u00ed dvan\u00e1ctky, osv\u011b\u017euj\u00edc\u00ed sp\u00e1nek rozhodn\u011b ne\u010dekejte. T\u011blo bude m\u00edt co d\u011blat s tr\u00e1ven\u00edm. Vhodn\u00e1 je lehk\u00e1 ve\u010de\u0159e\u00a0a bylinkov\u00fd \u010daj na span\u00ed. Omezte tak\u00e9 kofein, nikotin a alkohol. Po sklence \u010derven\u00e9ho mo\u017en\u00e1 l\u00e9pe usnete (alkohol p\u016fsob\u00ed sedativn\u011b), ale sp\u00e1nek bude t\u00e9\u017e nekvalitn\u00ed.Dop\u0159ejte si ve\u010dern\u00ed relaxVe\u010der u\u017e se sna\u017ete naladit do uklid\u0148uj\u00edc\u00edho m\u00f3du. Dejte si teplou vanu s p\u00e1r kapkami p\u0159\u00edrodn\u00edho esenci\u00e1ln\u00edho oleje. Nebo k\u00e1pn\u011bte p\u00e1r kapek do aroma lampy \u010di difuz\u00e9ru.H\u00fdbejte seNemus\u00edte d\u0159\u00edt ka\u017ed\u00fd den v posilovn\u011b a zvedat t\u011b\u017ek\u00e1 z\u00e1va\u017e\u00ed. Posta\u010d\u00ed svi\u017en\u00e1 proch\u00e1zka venku, plav\u00e1n\u00ed nebo j\u00edzda na kole. Pravideln\u00e9 pohybov\u00e9 aktivity maj\u00ed pozitivn\u00ed vliv na us\u00edn\u00e1n\u00ed i hloubku sp\u00e1nku.\u00a0Tmav\u00e1 a vyv\u011btran\u00e1 lo\u017eniceDbejte na to, aby lo\u017enice byla dob\u0159e vyv\u011btran\u00e1 a zatemn\u011bn\u00e1. Pou\u017e\u00edvejte ji jen na span\u00ed a pozornost v\u011bnujte i kvalitn\u00ed matraci.PravidelnostSna\u017ete se o pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim. Cho\u010fte sp\u00e1t p\u0159ibli\u017en\u011b ve stejnou hodinu (i o v\u00edkendu) a ve stejnou dobu i vst\u00e1vejte.\u00a0Tip: vyzkou\u0161ejte bylinky na span\u00ed: medu\u0148ka l\u00e9ka\u0159sk\u00e1, t\u0159ezalka te\u010dkovan\u00e1 a levandule                                                                                                                                                                                                                                                                                                                                                                                        4.4\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Tipy pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek","item":"https:\/\/www.ajedu.cz\/tipy-pro-kvalitnejsi-spanek\/#breadcrumbitem"}]}]