{"id":2934,"date":"2023-04-04T18:52:00","date_gmt":"2023-04-04T16:52:00","guid":{"rendered":"https:\/\/dennikin.sk\/?p=2934"},"modified":"2024-07-11T18:52:53","modified_gmt":"2024-07-11T16:52:53","slug":"zdravy-spanok-a-oddych-naucte-sa-spat-spravne-a-doprajte-si-dostatok-oddychu","status":"publish","type":"post","link":"https:\/\/dennikin.sk\/?p=2934","title":{"rendered":"Zdrav\u00fd sp\u00e1nok a oddych: Nau\u010dte sa spa\u0165 spr\u00e1vne a doprajte si dostatok oddychu"},"content":{"rendered":"\n

Dobre sa vyspa\u0165 a dopria\u0165 si dostatok oddychu je nevyhnutn\u00e9 pre celkov\u00e9 zdravie a pohodu<\/strong>. Ke\u010f nesp\u00edme dostato\u010dne alebo nekvalitne, m\u00f4\u017ee to ma\u0165 negat\u00edvny vplyv na na\u0161u fyzick\u00fa aj du\u0161evn\u00fa kond\u00edciu.<\/p>\n\n\n\n

Tu je nieko\u013eko tipov, ako si dopria\u0165 zdrav\u00fd sp\u00e1nok a oddych:<\/strong><\/h2>\n\n\n\n

1. Dodr\u017eiavajte sp\u00e1nkov\u00fd re\u017eim:<\/strong> Cho\u010fte spa\u0165 a vst\u00e1vajte v rovnak\u00fd \u010das ka\u017ed\u00fd de\u0148, aj cez v\u00edkendy. To pom\u00f4\u017ee v\u00e1\u0161mu telu regulova\u0165 prirodzen\u00fd sp\u00e1nkov\u00fd cyklus.<\/p>\n\n\n\n

2. Vytvorte si upokojuj\u00facu rutinu pred span\u00edm:<\/strong> Vyhnite sa elektronick\u00fdm zariadeniam aspo\u0148 hodinu pred span\u00edm, preto\u017ee modr\u00e9 svetlo z nich m\u00f4\u017ee naru\u0161i\u0165 produkciu melaton\u00ednu, horm\u00f3nu, ktor\u00fd reguluje sp\u00e1nok. Namiesto toho si doprajte tepl\u00fa k\u00fape\u013e, \u010d\u00edtajte knihu alebo si pustite relaxa\u010dn\u00fa hudbu.<\/p>\n\n\n\n

3. Vytvorte si pohodln\u00e9 prostredie na spanie:<\/strong> Va\u0161a sp\u00e1l\u0148a by mala by\u0165 tmav\u00e1, tich\u00e1 a chladn\u00e1. Uistite sa, \u017ee m\u00e1te pohodln\u00fd matrac a vank\u00fa\u0161e.<\/p>\n\n\n\n

4. Vyhnite sa kofe\u00ednu a alkoholu pred span\u00edm:<\/strong> Kofe\u00edn a alkohol m\u00f4\u017eu interferova\u0165 s va\u0161im sp\u00e1nkom. Vyhnite sa im aspo\u0148 4 hodiny pred span\u00edm.<\/p>\n\n\n\n

5. Pravidelne cvi\u010dte:<\/strong> Pravideln\u00e1 fyzick\u00e1 aktivita m\u00f4\u017ee zlep\u0161i\u0165 kvalitu sp\u00e1nku. Vyhnite sa v\u0161ak cvi\u010deniu pr\u00edli\u0161 bl\u00edzko k \u010dasu sp\u00e1nku.<\/p>\n\n\n\n

6. Doprajte si cez de\u0148 dostatok denn\u00e9ho svetla:<\/strong> Vystavenie denn\u00e9mu svetlu po\u010das d\u0148a pom\u00e1ha regulova\u0165 v\u00e1\u0161 prirodzen\u00fd sp\u00e1nkov\u00fd cyklus.<\/p>\n\n\n\n

7. Ak sa v\u00e1m nedar\u00ed zaspa\u0165, po 20 min\u00fatach vsta\u0148te z postele.<\/strong> Robte nie\u010do relaxa\u010dn\u00e9, k\u00fdm sa neuc\u00edtite unaven\u00ed, a potom sa sk\u00faste znovu ulo\u017ei\u0165 do postele.<\/p>\n\n\n\n

8. Nepremajte sa v posteli:<\/strong> Ak sa v\u00e1m nedar\u00ed spa\u0165, nele\u017ete v posteli a netr\u00e1pte sa. Vsta\u0148te a venujte sa nie\u010domu in\u00e9mu, k\u00fdm sa neuc\u00edtite unaven\u00ed.<\/p>\n\n\n\n

9. Vyh\u013eadajte lek\u00e1rsku pomoc, ak m\u00e1te chronick\u00e9 probl\u00e9my so sp\u00e1nkom:<\/strong> Ak m\u00e1te probl\u00e9my so sp\u00e1nkom dlh\u0161ie ako 3 t\u00fd\u017edne, je d\u00f4le\u017eit\u00e9 vyh\u013eada\u0165 lek\u00e1rsku pomoc. M\u00f4\u017ee existova\u0165 z\u00e1kladn\u00fd zdravotn\u00fd stav, ktor\u00fd ovplyv\u0148uje v\u00e1\u0161 sp\u00e1nok.<\/p>\n\n\n\n

Okrem zdrav\u00e9ho sp\u00e1nku je d\u00f4le\u017eit\u00e9 dopria\u0165 si aj dostatok oddychu po\u010das d\u0148a.<\/strong> To m\u00f4\u017ee znamena\u0165:<\/h2>\n\n\n\n
    \n
  • Tr\u00e1venie \u010dasu v pr\u00edrode<\/li>\n\n\n\n
  • Relaxa\u010dn\u00e9 techniky, ako je joga alebo medit\u00e1cia<\/li>\n\n\n\n
  • Tr\u00e1venie \u010dasu s bl\u00edzkymi<\/li>\n\n\n\n
  • Robenie vec\u00ed, ktor\u00e9 v\u00e1s bavia<\/li>\n\n\n\n
  • Vyh\u00fdbanie sa stresu<\/li>\n<\/ul>\n\n\n\n

    Doprianie si dostatku sp\u00e1nku a oddychu v\u00e1m pom\u00f4\u017ee c\u00edti\u0165 sa lep\u0161ie fyzicky aj psychicky. Budete ma\u0165 viac energie, budete s\u00fastredenej\u0161\u00ed a produkt\u00edvnej\u0161\u00ed a budete menej n\u00e1chyln\u00ed k chorob\u00e1m.<\/p>\n\n\n\n

    Pam\u00e4tajte, \u017ee ka\u017ed\u00fd \u010dlovek je in\u00fd a to, \u010do funguje pre jedn\u00e9ho, nemus\u00ed fungova\u0165 pre druh\u00e9ho. Experimentujte s r\u00f4znymi tipmi a zistite, \u010do v\u00e1m najviac vyhovuje.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    Dobre sa vyspa\u0165 a dopria\u0165 si dostatok oddychu je nevyhnutn\u00e9 pre celkov\u00e9 zdravie a pohodu. Ke\u010f nesp\u00edme dostato\u010dne alebo nekvalitne, m\u00f4\u017ee to ma\u0165 negat\u00edvny…<\/p>\n","protected":false},"author":1,"featured_media":2935,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[35],"tags":[],"class_list":["post-2934","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dennik"],"_links":{"self":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/posts\/2934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2934"}],"version-history":[{"count":0,"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/posts\/2934\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=\/wp\/v2\/media\/2935"}],"wp:attachment":[{"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2934"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2934"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dennikin.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}