{"id":1172,"date":"2025-07-23T13:26:33","date_gmt":"2025-07-23T11:26:33","guid":{"rendered":"https:\/\/www.temp-site.cz\/obezitas\/?p=1172"},"modified":"2025-07-23T13:26:33","modified_gmt":"2025-07-23T11:26:33","slug":"rada-odbornika-na-spanek-jak-na-dostatecnou-delku-spanku","status":"publish","type":"post","link":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/pro-verejnost\/rodinny-pruvodce-zdravym-zivotnim-stylem\/dalsi-texty\/rada-odbornika-na-spanek-jak-na-dostatecnou-delku-spanku\/","title":{"rendered":"Rada odborn\u00edka na sp\u00e1nek – Jak na dostate\u010dnou d\u00e9lku sp\u00e1nku"},"content":{"rendered":"

Chodit sp\u00e1t v\u010das a snadno us\u00ednat m\u016f\u017ee b\u00fdt v\u00fdzva, zvl\u00e1\u0161\u0165 v dne\u0161n\u00ed dob\u011b, kdy m\u00e1me pocit, \u017ee mus\u00edme b\u00fdt st\u00e1le online. Zde je n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m mohou pomoci s us\u00edn\u00e1n\u00edm:<\/p>\n

    \n
  1. Stanovte si\u00a0pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim<\/strong>\u00a0\u2013 sna\u017ete se chodit sp\u00e1t a vst\u00e1vat ka\u017ed\u00fd den ve stejnou dobu, i o v\u00edkendech. To pom\u016f\u017ee va\u0161emu t\u011blu nastavit vnit\u0159n\u00ed hodiny.<\/li>\n
  2. Omezte t\u011b\u017ek\u00e1 j\u00eddla a sladkosti<\/strong>\u00a0\u010di\u00a0povzbuzuj\u00edc\u00ed n\u00e1poje ve ve\u010dern\u00edch hodin\u00e1ch<\/strong>\u00a0\u2013 vyhn\u011bte se konzumaci sladkost\u00ed, kofeinov\u00fdch n\u00e1poj\u016f nebo t\u011b\u017ek\u00fdch j\u00eddel alespo\u0148 2-3 hodiny p\u0159ed span\u00edm.<\/li>\n
  3. Vytvo\u0159te si\u00a0klidnou ve\u010dern\u00ed rutinu<\/strong>\u00a0\u2013 ud\u011blejte si \u010das na relaxaci p\u0159ed span\u00edm, nap\u0159\u00edklad \u010dten\u00edm knihy nebo poslechem klidn\u00e9 hudby. To va\u0161emu t\u011blu pom\u016f\u017ee signalizovat, \u017ee je \u010das na odpo\u010dinek.<\/li>\n
  4. Omezte pou\u017e\u00edv\u00e1n\u00ed elektroniky<\/strong>\u00a0\u2013 modr\u00e9 sv\u011btlo vyza\u0159ovan\u00e9 z obrazovek po\u010d\u00edta\u010d\u016f, telefon\u016f a televiz\u00ed m\u016f\u017ee naru\u0161ovat produkci melatoninu, hormonu podporuj\u00edc\u00edho sp\u00e1nek. Z\u00e1rove\u0148 neust\u00e1l\u00fd p\u0159\u00edsun informac\u00ed a aktivit nedovoluje zklidn\u011bn\u00ed mysli. Vyhn\u011bte se pou\u017e\u00edv\u00e1n\u00ed elektronick\u00fdch za\u0159\u00edzen\u00ed alespo\u0148 hodinu p\u0159ed span\u00edm.<\/li>\n
  5. Udr\u017eujte sv\u016fj\u00a0pokoj p\u0159\u00edjemn\u011b chladn\u00fd a temn\u00fd<\/strong>\u00a0\u2013 ide\u00e1ln\u00ed teplota pro sp\u00e1nek je kolem 20 \u00b0C. Zat\u00e1hn\u011bte z\u00e1v\u011bsy, aby v\u00e1s neru\u0161ilo \u017e\u00e1dn\u00e9 sv\u011btlo.<\/li>\n
  6. Vyhn\u011bte se odpoledn\u00edmu \u0161lof\u00edku<\/strong>\u00a0\u2013 pokud m\u00e1te probl\u00e9my s us\u00edn\u00e1n\u00edm, zkuste se vyvarovat span\u00ed b\u011bhem dne. Pokud si opravdu pot\u0159ebujete odpo\u010dinout, udr\u017ete odpoledn\u00ed zd\u0159\u00edmnut\u00ed kr\u00e1tk\u00e9, ide\u00e1ln\u011b do 20 minut.<\/li>\n
  7. Zaznamen\u00e1vejte si sv\u00e9 starosti<\/strong>\u00a0\u2013 pokud v\u00e1s ve\u010der tr\u00e1p\u00ed stres nebo obavy, zapi\u0161te si je do den\u00edku. To v\u00e1m pom\u016f\u017ee uvolnit mysl a sn\u00e1ze se soust\u0159edit na sp\u00e1nek.<\/li>\n
  8. Bu\u010fte fyzicky aktivn\u00ed b\u011bhem dne<\/strong>\u00a0\u2013 pravideln\u00fd pohyb, nap\u0159\u00edklad proch\u00e1zky nebo sport, m\u016f\u017ee zlep\u0161it kvalitu sp\u00e1nku. Vyhn\u011bte se v\u0161ak intenzivn\u00edmu cvi\u010den\u00ed t\u011bsn\u011b p\u0159ed span\u00edm.<\/li>\n
  9. Soust\u0159e\u010fte se na d\u00fdch\u00e1n\u00ed<\/strong>\u00a0\u2013 pokud m\u00e1te pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm, zkuste techniku hlubok\u00e9ho d\u00fdch\u00e1n\u00ed. Pomalu a hluboce se nadechn\u011bte, chv\u00edli zadr\u017ete dech a pak pomalu vydechn\u011bte. To pom\u016f\u017ee uklidnit t\u011blo i mysl.<\/li>\n<\/ol>\n

    D\u00edky t\u011bmto n\u00e1vyk\u016fm m\u016f\u017eete zlep\u0161it kvalitu sv\u00e9ho sp\u00e1nku a probouzet se r\u00e1no sv\u011b\u017e\u00ed a pln\u00ed energie. Sp\u00e1nek je d\u016fle\u017eit\u00fd nejen pro va\u0161e zdrav\u00ed, ale i pro soust\u0159ed\u011bn\u00ed a celkovou pohodu, proto mu v\u011bnujte n\u00e1le\u017eitou p\u00e9\u010di!<\/p>\n

    Z\u00e1znamov\u00fd arch\u00a0Sp\u00edte dost?<\/a><\/p>\n

     <\/p>\n

    Text ke sta\u017een\u00ed v pdf<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Chodit sp\u00e1t v\u010das a snadno us\u00ednat m\u016f\u017ee b\u00fdt v\u00fdzva, zvl\u00e1\u0161\u0165 v dne\u0161n\u00ed dob\u011b, kdy m\u00e1me pocit, \u017ee mus\u00edme b\u00fdt st\u00e1le online. Zde je n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m mohou pomoci s us\u00edn\u00e1n\u00edm: Stanovte si\u00a0pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim\u00a0\u2013 sna\u017ete se chodit sp\u00e1t a vst\u00e1vat ka\u017ed\u00fd den ve stejnou dobu, i o v\u00edkendech. To pom\u016f\u017ee va\u0161emu t\u011blu nastavit vnit\u0159n\u00ed […]<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[],"class_list":["post-1172","post","type-post","status-publish","format-standard","hentry","category-dalsi-texty"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1172","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/comments?post=1172"}],"version-history":[{"count":1,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1172\/revisions"}],"predecessor-version":[{"id":1175,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/posts\/1172\/revisions\/1175"}],"wp:attachment":[{"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/media?parent=1172"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/categories?post=1172"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.temp-site.cz\/obezitas\/index.php\/wp-json\/wp\/v2\/tags?post=1172"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}