[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.piksla.cz\/5-faktoru-ktere-ovlivnuji-vas-spanek\/#Article","mainEntityOfPage":"https:\/\/www.piksla.cz\/5-faktoru-ktere-ovlivnuji-vas-spanek\/","headline":"5 faktor\u016f, kter\u00e9 ovliv\u0148uj\u00ed v\u00e1\u0161 sp\u00e1nek","name":"5 faktor\u016f, kter\u00e9 ovliv\u0148uj\u00ed v\u00e1\u0161 sp\u00e1nek","description":"1)\u00a0\u00a0\u00a0\u00a0\u00a0 V\u0161e za\u010d\u00edn\u00e1 lo\u017enic\u00ed \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Uzp\u016fsobte svou lo\u017enici ke sp\u00e1nku. K\u00a0vytou\u017een\u00e9mu odpo\u010dinku by m\u011bla b\u00fdt sp\u00ed\u0161e chladn\u00e1 &#8211; okolo 16 stup\u0148\u016f celsia. D\u016fle\u017eit\u00fdm faktorem je tak\u00e9 absence hluku, vyvarujte se v\u00a0lo\u017enici za\u0159\u00edzen\u00ed, kter\u00e9 vytv\u00e1\u0159ej\u00ed by\u0165 i minim\u00e1ln\u00ed \u0161um (nap\u0159. zapnut\u00fd po\u010d\u00edta\u010d). Mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed faktory ovliv\u0148uj\u00edc\u00ed sp\u00e1nek se \u0159ad\u00ed tak\u00e9 tma\/sv\u011btlo v\u00a0konkr\u00e9tn\u00ed m\u00edstnosti. I mal\u00fd proud... <div class=\"link-more\"><a href=\"https:\/\/www.piksla.cz\/5-faktoru-ktere-ovlivnuji-vas-spanek\/\">\u010c\u00edst d\u00e1le<\/a><\/div>","datePublished":"2025-02-27","dateModified":"2023-04-29","author":{"@type":"Person","@id":"https:\/\/www.piksla.cz\/author\/#Person","name":"piksla.cz\n","url":"https:\/\/www.piksla.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/42264ea8f5170010011c6bbf811aa6c31c20ad3acf2a9bd21dca0746ea8c832a?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/42264ea8f5170010011c6bbf811aa6c31c20ad3acf2a9bd21dca0746ea8c832a?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"piksla.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.piksla.cz\/wp-content\/uploads\/img_a300863_w1979_t1510869751.jpg","url":"https:\/\/www.piksla.cz\/wp-content\/uploads\/img_a300863_w1979_t1510869751.jpg","height":0,"width":0},"url":"https:\/\/www.piksla.cz\/5-faktoru-ktere-ovlivnuji-vas-spanek\/","about":["Zdrav\u00ed"],"wordCount":413,"articleBody":"1)\u00a0\u00a0\u00a0\u00a0\u00a0 V\u0161e za\u010d\u00edn\u00e1 lo\u017enic\u00ed\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Uzp\u016fsobte svou lo\u017enici ke sp\u00e1nku. K\u00a0vytou\u017een\u00e9mu odpo\u010dinku by m\u011bla b\u00fdt sp\u00ed\u0161e chladn\u00e1 &#8211; okolo 16 stup\u0148\u016f celsia. D\u016fle\u017eit\u00fdm faktorem je tak\u00e9 absence hluku, vyvarujte se v\u00a0lo\u017enici za\u0159\u00edzen\u00ed, kter\u00e9 vytv\u00e1\u0159ej\u00ed by\u0165 i minim\u00e1ln\u00ed \u0161um (nap\u0159. zapnut\u00fd po\u010d\u00edta\u010d). Mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed faktory ovliv\u0148uj\u00edc\u00ed sp\u00e1nek se \u0159ad\u00ed tak\u00e9 tma\/sv\u011btlo v\u00a0konkr\u00e9tn\u00ed m\u00edstnosti. I mal\u00fd proud sv\u011btla m\u016f\u017ee negativn\u011b ovlivnit synt\u00e9zu hormonu melatoninu, kter\u00fd je spojen s\u00a0nutk\u00e1n\u00edm ke\u00a0sp\u00e1nku. S\u00a0ohledem na konkr\u00e9tn\u00ed prost\u0159ed\u00ed pak m\u016f\u017eete zva\u017eovat vyu\u017eit\u00ed zvlh\u010dova\u010d\u016f, pln\u00fdch z\u00e1v\u011bs\u016f a dal\u0161\u00edch.2)\u00a0\u00a0\u00a0\u00a0\u00a0 Neku\u0159te, nepijte alkohol, nejezte t\u011b\u017ek\u00e1 j\u00eddla (alespo\u0148 t\u011bsn\u011b p\u0159ed sp\u00e1nkem)\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Alkohol, cigarety a kofein mohou zna\u010dn\u011b naru\u0161it sp\u00e1nek. To nejsp\u00ed\u0161e nen\u00ed novinkou. Ale i t\u011b\u017ek\u00e1 nebo ko\u0159en\u011bn\u00e1 j\u00eddla mohou zp\u016fsobit zhor\u0161en\u00e9 tr\u00e1ven\u00ed, d\u00edky kter\u00e9mu nebudete moci n\u00e1sledn\u011b usnout. Vyvarujte se velk\u00fdch porc\u00ed dv\u011b a\u017e t\u0159\u00ed hodiny p\u0159ed span\u00edm. Jestli\u017ee m\u00e1te hlad, m\u016f\u017eete si d\u00e1t 45 minut p\u0159ed usnut\u00edm lehkou sva\u010dinu.\u00a03)\u00a0\u00a0\u00a0\u00a0\u00a0 Vypn\u011bte\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Minim\u00e1ln\u011b p\u016fl hodiny p\u0159ed t\u00edm, ne\u017e se ulo\u017e\u00edte ke sp\u00e1nku, p\u0159esta\u0148te sledovat jak\u00e1koliv m\u00e9dia. Opravdu. \u017d\u00e1dn\u00e1 televize, \u017e\u00e1dn\u00fd e-mail, \u017e\u00e1dn\u00fd po\u010d\u00edta\u010d. P\u016fl hodina p\u0159ed sp\u00e1nkem je d\u016fle\u017eit\u00fd \u010das, b\u011bhem kter\u00e9ho p\u0159ipravujete t\u011blo k no\u010dn\u00ed regeneraci.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Televizor opravdu k\u00a0sp\u00e1nku nepot\u0159ebujete. Posledn\u00ed v\u011bc, kterou va\u0161e podv\u011bdom\u00ed chce sly\u0161et, kdy\u017e se ub\u00edr\u00e1 k odpo\u010dinku, je zpr\u00e1va o nejnov\u011bj\u0161\u00ed katastrof\u011b.\u00a04)\u00a0\u00a0\u00a0\u00a0\u00a0 Najd\u011bte si sv\u016fj \u010das\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cho\u010fte ka\u017ed\u00fd den sp\u00e1t ve stejn\u00fd \u010das. Sna\u017ete se omezit rozd\u00edly ve sp\u00e1nkov\u00e9m rozvrhu, i o v\u00edkendech se neodchylujte o v\u00edce ne\u017e hodinu. Tato pravidelnost posiluje cirkadi\u00e1nn\u00ed rytmus (biorytmus bd\u011bn\u00ed a\u00a0sp\u00e1nku) t\u011bla.5)\u00a0\u00a0\u00a0\u00a0\u00a0 Nedostate\u010dn\u00e1 d\u00e9lka sp\u00e1nku\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Vyhra\u010fte si denn\u011b alespo\u0148 osm hodin na sp\u00e1nek. Doporu\u010den\u00e1 d\u00e9lka sp\u00e1nku pro zdrav\u00e9ho, dosp\u011bl\u00e9ho jedince je nejm\u00e9n\u011b sedm hodin. Pot\u0159ebnou d\u00e9lku je v\u0161ak nutn\u00e9 posuzovat i s\u00a0ohledem na kr\u00e1tkodobou z\u00e1t\u011b\u017e organismu.                                                                                                                                                                                                                                                                                                                                                                                        3.7\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"5 faktor\u016f, kter\u00e9 ovliv\u0148uj\u00ed v\u00e1\u0161 sp\u00e1nek","item":"https:\/\/www.piksla.cz\/5-faktoru-ktere-ovlivnuji-vas-spanek\/#breadcrumbitem"}]}]