[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.mandr.sk\/sladke-sny-alebo-ako-sa-dobre-vyspat\/#Article","mainEntityOfPage":"https:\/\/www.mandr.sk\/sladke-sny-alebo-ako-sa-dobre-vyspat\/","headline":"Sladk\u00e9 sny &#8211; alebo ako sa dobre vyspa\u0165","name":"Sladk\u00e9 sny &#8211; alebo ako sa dobre vyspa\u0165","description":"Pre\u010do je sp\u00e1nok d\u00f4le\u017eit\u00fd? To, \u017ee sp\u00e1nok je nevyhnutn\u00fd pre fungovanie n\u00e1\u0161ho tela vieme v\u0161etci. [&hellip;]","datePublished":"2023-09-17","dateModified":"2024-02-21","author":{"@type":"Person","@id":"https:\/\/www.mandr.sk\/author\/#Person","name":"","url":"https:\/\/www.mandr.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/32bc2d377216483c132a3bbf038b8838926e0616f1b3d0e9cb50d997f0b052ba?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/32bc2d377216483c132a3bbf038b8838926e0616f1b3d0e9cb50d997f0b052ba?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"mandr.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.mandr.sk\/wp-content\/uploads\/woman-2197947_1280%20(1)_1.jpg","url":"https:\/\/www.mandr.sk\/wp-content\/uploads\/woman-2197947_1280%20(1)_1.jpg","height":0,"width":0},"url":"https:\/\/www.mandr.sk\/sladke-sny-alebo-ako-sa-dobre-vyspat\/","about":["V\u00fdrobky"],"wordCount":725,"articleBody":"        Pre\u010do je sp\u00e1nok d\u00f4le\u017eit\u00fd?To, \u017ee sp\u00e1nok je nevyhnutn\u00fd pre fungovanie n\u00e1\u0161ho tela vieme v\u0161etci. Viete ale \u010do na\u0161e telo rob\u00ed k\u00fdm mi sp\u00edme? Po\u010das sp\u00e1nku sa dej\u00fa z\u00e1zraky&#8230; N\u00e1\u0161 mozog rovnako ako in\u00e9 org\u00e1ny usilovne pracuje. Po\u010das sp\u00e1nku vyhodnocuje z\u00e1\u017eitky, spomienky a inform\u00e1cie z cel\u00e9ho d\u0148a a tieto posiela z kr\u00e1tkodobej pam\u00e4te do pam\u00e4te dlhodobej. Ak n\u00e1m sp\u00e1nok ch\u00fdba alebo nie je kvalitn\u00fd m\u00f4\u017eeme pozorova\u0165 neskor\u0161ie probl\u00e9my s pam\u00e4\u0165ou. Kvalitn\u00fdm sp\u00e1nkom podporujeme svoje srdce&#8230; Po\u010das hlbok\u00e9ho sp\u00e1nku sa mierni intenzita d\u00fdchania, uvo\u013e\u0148uj\u00fa sa svaly a spoma\u013euje srdcov\u00fd tep. Ak m\u00e1me nekvalitn\u00fd sp\u00e1nok srdce je v neust\u00e1lom vyp\u00e4t\u00ed. Prespite sa ku kr\u00e1se&#8230; Hlbok\u00fd sp\u00e1nok prin\u00e1\u0161a nielen oddych ale aj mo\u017enos\u0165 n\u00e1\u0161ho tela regenerova\u0165 po\u0161koden\u00e9 bunky. Je dok\u00e1zan\u00e9, \u017ee \u013eudia s dostato\u010dn\u00fdm sp\u00e1nkom s\u00fa zdrav\u0161\u00ed, vyrovnanej\u0161\u00ed a pozit\u00edvnej\u0161\u00ed. Hovor\u00edme o 6 &#8211; 8 hodin\u00e1ch sp\u00e1nku. Ten v ide\u00e1lnom pr\u00edpade mus\u00ed prejs\u0165 v\u0161etk\u00fdmi svojimi f\u00e1zami. Od \u013eahk\u00e9ho po hlbok\u00fd sp\u00e1nok.Pre\u010do nem\u00f4\u017eme zaspa\u0165?Odpove\u010f \u010dasto b\u00fdva jednoduch\u00e1. Aj ke\u010f mo\u017enost\u00ed a pr\u00ed\u010din je ve\u013ea. Od zdravotn\u00fdch probl\u00e9mov po nespr\u00e1vne n\u00e1vyky a zlozvyky. Ktor\u00e9 zlozvyky n\u00e1m br\u00e1nia zaspa\u0165:Nikot\u00edn a alkohol &#8211; je mo\u017en\u00e9, \u017ee si po n\u00e1ro\u010dnom dni chcete vylo\u017ei\u0165 nohy a zrelaxova\u0165 pri poh\u00e1riku v\u00edna &#8211; ve\u013ek\u00e1 chyba! Teda ak by ste sa potom chceli pokojne vyspa\u0165. Alkohol pred span\u00edm sp\u00f4sobuje roz\u0161irovanie ciev, r\u00fdchlej\u0161\u00ed prietok krvi a po jeho u\u017eit\u00ed prich\u00e1dza pri zasp\u00e1van\u00ed nepokoj. Pr\u00edli\u0161 ve\u013ea jedla alebo \u0165a\u017ek\u00e9 jedl\u00e1 pred span\u00edm. Ak nechcete r\u00e1no vst\u00e1va\u0165 unaven\u00fd, rozhodne sa vyhnite bal\u00edku chrumiek k ve\u010dern\u00e9mu programu alebo chutnej druhej &#8211; no\u010dnej ve\u010dery. Za\u0165a\u017e\u00edte t\u00fdm svoj \u017eal\u00fadok a ten nebude schopn\u00fd str\u00e1vi\u0165 mno\u017estvo \u0165a\u017ek\u00e9ho jedla. V\u00fdsledkom bude prehadzovanie na posteli, \u0165a\u017ek\u00e9 a nepr\u00edjemn\u00e9 sny, no\u010dn\u00e9 potenie a preb\u00fadzanie sa Ach t\u00e1 technika &#8211; vedeli ste \u017ee \u017eiarenie z elektronick\u00fdch zariaden\u00ed ako telev\u00edzor, monitor, mobil vysiela vlny, ktor\u00e9 blokuj\u00fa tvorbu melaton\u00ednu? Ak nem\u00e1te zhasnut\u00e9 a nedoprajete si digit\u00e1lny re\u0161tart pred span\u00edm aspo\u0148 30 min\u00fat, je viac ako ist\u00e9, \u017ee si na sp\u00e1nok poriadne po\u010dk\u00e1teRady pre spanie ako v bavlnkeNezameriavajte sa iba na to negat\u00edvne. Povedzme si \u010do je vhodn\u00e9 na podporu zdrav\u00e9ho sp\u00e1nku. Ak to e\u0161te nerob\u00edte, je na\u010dase to sk\u00fasi\u0165 a u\u017e\u00edva\u0165 si kr\u00e1sne preb\u00fadzanie.Nastavte si svoje vn\u00fatorn\u00e9 hodiny. \u013dudsk\u00fd organizmus m\u00e1 r\u00e1d poriadok a to aj v \u010dasovom harmonograme. Nastavme svoje telo na ur\u010dit\u00fa hodinu a \u010dasom bude automaticky poskytova\u0165 plnohodnotn\u00fd sp\u00e1nokUpravte svoje n\u00e1vyky. Vyme\u0148te mastn\u00e9 a \u0165a\u017ek\u00e9 ve\u010dere za bielkovinov\u00e9 mlsanie. Ak si d\u00e1te na ve\u010deru tvaroh alebo jogurt, V\u00e1\u0161 \u017eal\u00fadok a cel\u00e1 za\u017e\u00edvacia s\u00fastava sa V\u00e1m po\u010fakuje. A ako bonus pr\u00edde aj \u00fabytok na v\u00e1he.Miesto telev\u00edzora \u010di mobilu si rad\u0161ej zapnite upokojuj\u00facu hudbu. Uk\u013eudn\u00edte svoje telo, pom\u00f4\u017eete mu tak s nastaven\u00edm sp\u00e1nkov\u00e9ho re\u017eimu. Budete sa c\u00edti\u0165 pozit\u00edvne a pokojne. Benefitom je \u010das str\u00e1ven\u00fd iba pre seba alebo v kruhu svojich bl\u00edzkychNesmieme ale zab\u00fada\u0165 na rovnako podstatn\u00fd detail! A t\u00fdm je miesto, kde sp\u00edme &#8211; na\u0161a poste\u013e. M\u00f4\u017eeme by\u0165 uvo\u013enen\u00fd a spravi\u0165 v\u0161emo\u017en\u00e9 aby sme zaspali ale ak n\u00e1\u0161 matrac nie je pohodln\u00fd, neposkytne po\u017eadovan\u00fa oporu chrbtici. R\u00e1no vstaneme nevyspat\u00fd a dol\u00e1man\u00fd. Je teda d\u00f4le\u017eit\u00e9 zv\u00e1\u017ei\u0165 k\u00fapu kvalitn\u00e9ho matraca. Kvalitn\u00e9 matrace s\u00fa toti\u017eto polovicou \u00faspechu.Priv\u00edtajte \u010derstv\u00fd vzduch. Pred span\u00edm si otvorte okno a vyvetrajte. Kysl\u00edk podpor\u00ed hlbok\u00e9 d\u00fdchanie po\u010das sp\u00e1nku. Pr\u00e1ve toto d\u00fdchanie &#8211; bru\u0161n\u00e9 d\u00fdchanie je najzdrav\u0161ou variantov d\u00fdchania pre \u010dloveka                                                                                                                                                                                                                                                                                                                                                                                          3.8\/5 - (17 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Sladk\u00e9 sny &#8211; alebo ako sa dobre vyspa\u0165","item":"https:\/\/www.mandr.sk\/sladke-sny-alebo-ako-sa-dobre-vyspat\/#breadcrumbitem"}]}]