[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.jakara.cz\/dokonalym-odpocinkem-muze-byt-i-spanek\/#Article","mainEntityOfPage":"https:\/\/www.jakara.cz\/dokonalym-odpocinkem-muze-byt-i-spanek\/","headline":"Dokonal\u00fdm odpo\u010dinkem m\u016f\u017ee b\u00fdt i sp\u00e1nek","name":"Dokonal\u00fdm odpo\u010dinkem m\u016f\u017ee b\u00fdt i sp\u00e1nek","description":"Sp\u00e1nek je nej\u00fa\u010dinn\u011bj\u0161\u00ed forma regenerace pro na\u0161e t\u011blo. Trp\u00edte poruchami sp\u00e1nku? Probouz\u00edte se nevyspal\u00ed? Probl\u00e9m se span\u00edm uv\u00e1d\u00ed ka\u017ed\u00fd t\u0159et\u00ed \u010cech. U star\u0161\u00edch lid\u00ed m\u00e1 se sp\u00e1nkem probl\u00e9my v\u00edce ne\u017e polovina. Klidn\u00fd a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek je z\u00e1kladem pro psychickou a fyzickou pohodu. Pot\u0159eba sp\u00e1nku je velice individu\u00e1ln\u00ed. U dosp\u011bl\u00fdch lid\u00ed se uv\u00e1d\u00ed v rozmez\u00ed &hellip; <p class=\"link-more\"><a href=\"https:\/\/www.jakara.cz\/dokonalym-odpocinkem-muze-byt-i-spanek\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> \"Dokonal\u00fdm odpo\u010dinkem m\u016f\u017ee b\u00fdt i sp\u00e1nek\"<\/span><\/a><\/p>","datePublished":"2023-05-25","dateModified":"2023-05-25","author":{"@type":"Person","@id":"https:\/\/www.jakara.cz\/author\/#Person","name":"","url":"https:\/\/www.jakara.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/e4532b7f65738965bbad8697e5bd54c0628af7bffe8d3c856885c44d86978cee?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e4532b7f65738965bbad8697e5bd54c0628af7bffe8d3c856885c44d86978cee?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"jakara.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.jakara.cz\/wp-content\/uploads\/img_a299306_w1969_t1509375340.jpg","url":"https:\/\/www.jakara.cz\/wp-content\/uploads\/img_a299306_w1969_t1509375340.jpg","height":0,"width":0},"url":"https:\/\/www.jakara.cz\/dokonalym-odpocinkem-muze-byt-i-spanek\/","wordCount":467,"articleBody":"Sp\u00e1nek je nej\u00fa\u010dinn\u011bj\u0161\u00ed forma regenerace pro na\u0161e t\u011blo. Trp\u00edte poruchami sp\u00e1nku? Probouz\u00edte se nevyspal\u00ed? Probl\u00e9m se span\u00edm uv\u00e1d\u00ed ka\u017ed\u00fd t\u0159et\u00ed \u010cech. U star\u0161\u00edch lid\u00ed m\u00e1 se sp\u00e1nkem probl\u00e9my v\u00edce ne\u017e polovina. Klidn\u00fd a dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek je z\u00e1kladem pro psychickou a fyzickou pohodu. Pot\u0159eba sp\u00e1nku je velice individu\u00e1ln\u00ed. U dosp\u011bl\u00fdch lid\u00ed se uv\u00e1d\u00ed v rozmez\u00ed \u0161est a\u017e dev\u011bt hodin. Sp\u00e1nek m\u00e1 p\u011bt f\u00e1z\u00ed hlubok\u00e9ho a dv\u011b f\u00e1ze m\u011blk\u00e9ho sp\u00e1nku. Abyste se l\u00e9pe vyspali, p\u0159e\u010dt\u011bte si na\u0161ich osm rad:1) Vysok\u00e1 teplota v lo\u017enici Spr\u00e1vn\u00e1 teplota v m\u00edstnosti, ve kter\u00e9 sp\u00edte, m\u00e1 b\u00fdt 18 a\u017e 20 stup\u0148\u016f Celsia. P\u0159ed span\u00edm se doporu\u010duje do m\u00edstnosti pustit \u010derstv\u00ed a chladn\u00fd vzduch.2) Sv\u011btlo Blikaj\u00edc\u00ed digit\u00e1ln\u00ed bud\u00edk, pouli\u010dn\u00ed lampa nebo neonov\u00e9 sv\u011btlo p\u0159ed oknem do lo\u017enice jsou jednozna\u010dn\u011b ru\u0161i\u010di sp\u00e1nku. Tak\u00e9 zapnut\u00e1 televize \u010di monitor po\u010d\u00edta\u010de zrovna klidn\u00e9mu sp\u00e1nku nep\u0159idaj\u00ed.3) Hluk Bydl\u00edte-li na ru\u0161n\u00e9 ulici, m\u016f\u017eete bu\u010f investovat do kvalitn\u00edch odhlu\u010dn\u011bn\u00fdch oken, nebo si koupit v l\u00e9k\u00e1rn\u011b \u0161punty do u\u0161\u00ed. Nebo si byt uspo\u0159\u00e1dat tak, \u017ee okna lo\u017enice povedou do tich\u00e9ho dvora.4) Ve\u010dern\u00ed p\u0159ej\u00edd\u00e1n\u00ed Najezte se naposledy dv\u011b hodiny p\u0159ed span\u00edm. Ned\u00e1vejte si p\u00e1r hodin p\u0159ed span\u00edm ani t\u011b\u017ek\u00e1, sma\u017een\u00e1, tu\u010dn\u00e1 a ko\u0159en\u011bn\u00e1 j\u00eddla.5) Hodn\u011b k\u00e1vy a cigareta Kofein a nikotin jsou stimulanty, kter\u00e9 t\u011blo povzbud\u00ed. Jeden \u0161\u00e1lek k\u00e1vy je schopen povzbudit a\u017e ba p\u011bt hodin. Tak\u00e9 nikotin p\u016fsob\u00ed povzbudiv\u011b. U siln\u00fdch ku\u0159\u00e1k\u016f je to ale naopak, kvalitn\u00edmu sp\u00e1nku br\u00e1n\u00ed, kdy\u017e si nezakou\u0159\u00ed.6) Alkohol Alkohol je myln\u011b pova\u017eov\u00e1n za prost\u0159edek napom\u00e1haj\u00edc\u00ed lep\u0161\u00edmu sp\u00e1nku. Sice pom\u016f\u017ee k lep\u0161\u00edmu usnut\u00ed, ale sp\u00e1nek se st\u00e1v\u00e1 m\u011bl\u010d\u00edm.7) Nevhodn\u00e1 postel Nepodce\u0148ujte kvalitn\u00ed postel, ro\u0161t a matraci, to je \u00fapln\u00fd z\u00e1klad a alfa a omega dobr\u00e9ho sp\u00e1nku. Pozor i nap\u0159\u00edklad na t\u011b\u017ekou deku nebo p\u00e9\u0159ov\u00fd pol\u0161t\u00e1\u0159 u alergik\u016f.8) Nedostatek \u017eeleza Probl\u00e9my se sp\u00e1nkem m\u016f\u017ee tak\u00e9 zap\u0159\u00ed\u010dinit nedostatek \u017eeleza. Mezi potraviny bohat\u00e9 na \u017eelezo pat\u0159\u00ed j\u00e1tra, hov\u011bz\u00ed a jehn\u011b\u010d\u00ed maso a v\u0161e z mo\u0159e. Pokud preferujete aktivn\u011bj\u0161\u00ed odpo\u010dinek, ne\u017e je sp\u00e1nek, m\u016f\u017eete se inspirovat . Nebo kombinujte jak dokonal\u00fd sp\u00e1nek, tak dokonal\u00fd odpo\u010dinek, podle po\u010das\u00ed, n\u00e1lady a mo\u017enost\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        4.3\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Dokonal\u00fdm odpo\u010dinkem m\u016f\u017ee b\u00fdt i sp\u00e1nek","item":"https:\/\/www.jakara.cz\/dokonalym-odpocinkem-muze-byt-i-spanek\/#breadcrumbitem"}]}]