{"id":212,"date":"2021-01-07T08:11:28","date_gmt":"2021-01-07T07:11:28","guid":{"rendered":"http:\/\/extramagazin.cz\/?p=212"},"modified":"2021-07-22T16:39:11","modified_gmt":"2021-07-22T14:39:11","slug":"pres-noc-zdravejsi-spanek-funguje-jako-terapie-vytezte-z-nej-maximum","status":"publish","type":"post","link":"https:\/\/extramagazin.cz\/pres-noc-zdravejsi-spanek-funguje-jako-terapie-vytezte-z-nej-maximum\/","title":{"rendered":"P\u0159es noc zdrav\u011bj\u0161\u00ed: Sp\u00e1nek funguje jako terapie, vyt\u011b\u017ete z n\u011bj maximum"},"content":{"rendered":"\n

Jak se opravdu vyspat do kr\u00e1sy a zdrav\u00ed?<\/p>\n\n\n\n

Sp\u00e1nek m\u00e1 na kvalitu na\u0161eho \u017eivota mnohem v\u011bt\u0161\u00ed vliv, ne\u017e si uv\u011bdomujeme. O to v\u00edce p\u0159ekvapuje, \u017ee sv\u016fj stres, zapom\u00edn\u00e1n\u00ed \u010di nezvl\u00e1dnut\u00ed situac\u00ed \u010dasto nep\u0159ipisujeme ani v nejmen\u0161\u00edm nedostatku sp\u00e1nku.<\/p>\n\n\n\n

Jakou ve skute\u010dnosti hraje roli, co ho nejv\u00edce ohro\u017euje a jak se spr\u00e1vn\u011b namotivovat ke zlep\u0161en\u00ed sp\u00e1nkov\u00fdch n\u00e1vyk\u016f?<\/p>\n\n\n\n

„Kl\u00ed\u010dov\u00e9 je p\u0159edev\u0161\u00edm zm\u011bnit obecn\u00fd pohled na sp\u00e1nek. Uv\u011bdomit si, \u017ee bez sp\u00e1nku jsou oslaben\u00e9 kognitivn\u00ed funkce a doch\u00e1z\u00ed k omezen\u00e9 \u010dinnosti center reguluj\u00edc\u00edch nap\u0159\u00edklad ovl\u00e1d\u00e1n\u00ed impulz\u016f \u010di sebekontrolu, „vysv\u011btluje neuropsycholog Robert Krause.<\/p>\n\n\n\n

„Bez sp\u00e1nku nejsme schopni nejen pod\u00e1vat optim\u00e1ln\u00ed v\u00fdkony, ale ani zdrav\u011b fungovat. V\u0161eobecn\u00e1 rada proto zn\u00ed: v\u011bnovat sp\u00e1nku mnohem vy\u0161\u0161\u00ed pozornost a br\u00e1t ho jako hlavn\u00ed slo\u017eku \u00fasp\u011bchu a spokojenosti. Odlo\u017eit ru\u0161iv\u00e9 elementy a vyu\u017e\u00edvat technologii ve prosp\u011bch sebe, „\u0159\u00edk\u00e1 expert.<\/p>\n\n\n\n

Vliv na pam\u011b\u0165<\/p>\n\n\n\n


„Sp\u00e1nek je \u0161\u00e9fem mozku a mozek je \u0161\u00e9fem sp\u00e1nku. B\u011bhem sp\u00e1nku m\u00e1 n\u00e1\u0161 mozek prostor na zat\u0159\u00edd\u011bn\u00ed informac\u00ed, kter\u00e9 jednotlivec b\u011bhem dne za\u017eil a vn\u00edmal.<\/p>\n\n\n\n

Tyto informace n\u00e1sledn\u011b po\u0159\u00e1d\u00e1 do jednotliv\u00fdch kategori\u00ed. Jin\u00fdmi slovy, sp\u00e1nek je jako knihovn\u00edk, kter\u00fd b\u011bhem noci ukl\u00edz\u00ed knihy do reg\u00e1l\u016f podle toho, kam pat\u0159\u00ed. To d\u011bl\u00e1 i n\u00e1\u0161 mozek, kter\u00fd za\u0159azuje jednotliv\u00e9 informace podle toho, kam by potenci\u00e1ln\u011b mohly pat\u0159it, „\u0159\u00edk\u00e1 na margo d\u016fle\u017eitosti sp\u00e1nku neuropsycholog.<\/p>\n\n\n\n

Pokud nebudeme v\u011bnovat pozornost sp\u00e1nku, nebudeme v\u011bnovat pozornost ani na\u0161emu mozku a naopak. Mozek hraje hlavn\u00ed roli p\u0159i my\u0161len\u00ed, rozhodov\u00e1n\u00ed a zejm\u00e9na pam\u011bti.<\/p>\n\n\n\n

Nedostatek sp\u00e1nku v\u00fdznamn\u011b ovliv\u0148uje na\u0161i pozornost, schopnost koncentrace, ale i rozhodovac\u00ed procesy \u010di uchov\u00e1v\u00e1n\u00ed informac\u00ed v pam\u011bti.<\/p>\n\n\n\n

Neodd\u00fdchnut\u00fd \u010dlov\u011bk v\u0161echny jmenovan\u00e9 \u010dinnosti prov\u00e1d\u00ed mnohem obt\u00ed\u017en\u011bj\u0161\u00ed. V\u00edcero v\u00fdzkum\u016f (1, 2, 3) nazna\u010duje, \u017ee \u010dlov\u011bk, kter\u00fd trp\u00ed sp\u00e1nkovou deprivac\u00ed, je agresivn\u011bj\u0161\u00ed a m\u00e1 sn\u00ed\u017eenou schopnost odol\u00e1vat frustraci.<\/p>\n\n\n\n

Pou\u017e\u00edv\u00e1n\u00ed elektronick\u00fdch za\u0159\u00edzen\u00ed v lo\u017enici je b\u011b\u017en\u00fdm zvykem v mnoha dom\u00e1cnostech.<\/p>\n\n\n\n

M\u00e1 v\u0161ak jedno spole\u010dn\u00e9 negativum: nadm\u011brn\u00e1 p\u0159\u00edtomnost sv\u011btla. Ta negativn\u011b ovliv\u0148uje tvorbu melatoninu, kter\u00fd hraje v\u00fdznamnou roli v kvalit\u011b sp\u00e1nku.<\/p>\n\n\n\n

Melatonin se vytv\u00e1\u0159\u00ed v epif\u00fdze a sv\u011btlo (zejm\u00e9na to um\u011bl\u00e9) brzd\u00ed jeho tvorbu.<\/p>\n\n\n\n

Zaj\u00edmavost\u00ed je, \u017ee melatonin je v na\u0161em organismu produkov\u00e1n z aminokyseliny tryptofanu, kter\u00e1 hraje v\u00fdznamnou roli tak\u00e9 p\u0159i tvorb\u011b serotoninu. Tento hormon reguluje i pocit pohody a \u0161t\u011bst\u00ed.<\/p>\n\n\n\n

Mnoz\u00ed jsme si zvykli t\u011bsn\u011b p\u0159ed span\u00edm zkontrolovat soci\u00e1ln\u00ed s\u00edt\u011b \u010di e-maily. To je podle experta velk\u00e1 chyba.<\/p>\n\n\n\n

„Velkou v\u00fdzvou v dne\u0161n\u00ed dob\u011b je fakt, abychom v co nejv\u011bt\u0161\u00ed mo\u017en\u00e9 m\u00ed\u0159e omezili p\u0159\u00edtomnost smartphon\u016f ne\u017e p\u0159ed sp\u00e1nkem, tak i b\u011bhem n\u011bj. Jakmile jsme neust\u00e1le n\u011b\u010d\u00edm vyru\u0161ov\u00e1ni – i kdy\u017e jde jen o mo\u017en\u00e1 na prvn\u00ed pohled nevinnou vibraci smartphonu – tak i kvalita na\u0161eho sp\u00e1nku se naru\u0161\u00ed, „p\u0159ibli\u017euje neuropsycholog.<\/p>\n\n\n\n

Pokud si do postele doneseme nap\u0159\u00edklad po\u010d\u00edta\u010d, mozek to podv\u011bdom\u011b vn\u00edm\u00e1 jako ru\u0161iv\u00fd element a proces us\u00edn\u00e1n\u00ed se t\u00edm zt\u00ed\u017e\u00ed. Podle odborn\u00edka v\u0161ak jsou technologie, kter\u00e9 nemaj\u00ed k odpo\u010dinku negativn\u00ed vliv a sp\u00ed\u0161e p\u0159isp\u00edvaj\u00ed ke zkvalitn\u011bn\u00ed sp\u00e1nku.<\/p>\n\n\n\n

Jsou to nap\u0159\u00edklad smart hodinky, kter\u00e9 dok\u00e1\u017e\u00ed monitorovat r\u016fzn\u00e9 vlastnosti a ukazatele na\u0161eho sp\u00e1nku. Dok\u00e1\u017e\u00ed rozli\u0161it d\u00e9lku sp\u00e1nku, rozli\u0161it lehk\u00fd a tvrd\u00fd sp\u00e1nek a tak\u00e9 zm\u011b\u0159it hladinu stresu.<\/p>\n\n\n\n

„Pokud se n\u011bkdo rozhodne zm\u011bnit kvalitu sv\u00e9ho sp\u00e1nku, pr\u00e1v\u011b objektivn\u00ed zp\u011btn\u00e1 vazba m\u016f\u017ee b\u00fdt v tomto procesu kl\u00ed\u010dov\u00e1. Pot\u0159ebujeme v\u011bd\u011bt, co d\u011bl\u00e1me dob\u0159e, co \u0161patn\u011b a chceme b\u00fdt sv\u011bdky progresu v pr\u016fb\u011bhu \u010dasu. Pokud tuto zp\u011btnou vazbu registrujeme, tato zm\u011bna se stane snadn\u011bji udr\u017eitelnou, „p\u0159ibli\u017euje odborn\u00edk.<\/p>\n\n\n\n

Sp\u00e1nek pro kr\u00e1su
S kvalitn\u00edm sp\u00e1nkem p\u0159ich\u00e1zej\u00ed i benefity, kter\u00e9 se t\u00fdkaj\u00ed na\u0161eho vzhledu. Ten se p\u0159irozen\u011b odr\u00e1\u017e\u00ed od vnit\u0159n\u00edho nastaven\u00ed a \u00fanavy a na druh\u00e9 stran\u011b sv\u011b\u017eesti. B\u011bhem sp\u00e1nku doch\u00e1z\u00ed toti\u017e k celkov\u00e9 regeneraci t\u011bla a i pleti.<\/p>\n\n\n\n

B\u011bhem sp\u00e1nku hladina stresov\u00e9ho hormonu (kortizolu) kles\u00e1 a hladina melatoninu stoup\u00e1. Doch\u00e1z\u00ed k odpo\u010dinku a regeneraci t\u011bla. Kvalitn\u00ed sp\u00e1nek proto lze p\u0159irovnat nap\u0159\u00edklad k n\u00e1v\u0161t\u011bv\u011b dermatologick\u00e9ho centra.<\/p>\n\n\n\n

Zm\u00edrn\u011bn\u00ed otoku o\u010d\u00ed<\/p>\n\n\n\n

„Nedostatek hlubok\u00e9ho sp\u00e1nku m\u016f\u017ee zap\u0159\u00ed\u010dinit otekl\u00e9 o\u010di po probuzen\u00ed. T\u011blo je i b\u011bhem takov\u00e9ho sp\u00e1nku ve stresu a vysok\u00e1 hladina kortizolu naru\u0161uje rovnov\u00e1hu sod\u00edku v t\u011ble. To vede k zadr\u017eov\u00e1n\u00ed vody a pocitu otoku, „upozornila dermatolo\u017eka Whitney Bowe pro magaz\u00edn Goodhousekeeping.com.<\/p>\n\n\n\n

\"\"<\/figure><\/div>\n\n\n\n

Abyste pomohli odplaven\u00ed p\u0159ebyte\u010dn\u00fdch tekutin z t\u011bla, zkuste si lehnout na vy\u0161\u0161\u00ed pol\u0161t\u00e1\u0159. Le\u017een\u00ed na ploch\u00e9 plo\u0161e toti\u017e umo\u017e\u0148uje hromad\u011bn\u00ed tekutin iv okol\u00ed o\u010d\u00ed.<\/p>\n\n\n\n

jasn\u011bj\u0161\u00ed ple\u0165<\/p>\n\n\n\n

Ple\u0165 se obnovuje rychleji b\u011bhem sp\u00e1nku. Pr\u00e1v\u011b proto mnoho odborn\u00edk\u016f na ple\u0165 doporu\u010duje v\u011bnovat v\u00edce \u010dasu ve\u010dern\u00ed rutin\u011b, p\u00e9\u010de o ple\u0165.<\/p>\n\n\n\n

Tip:<\/strong> Ru\u0161\u00ed v\u00e1\u0161 klidn\u00fd sp\u00e1nek bl\u00ed\u017e\u00edc\u00ed se z\u00e1v\u011bre\u010dn\u00e1 pr\u00e1ce na vysok\u00e9? Sv\u011b\u0159te v\u0161e do rukou profesion\u00e1l\u016fm v oboru a vyu\u017eijte mo\u017enosti vypracov\u00e1n\u00ed diplomov\u00e9 pr\u00e1ce<\/strong><\/a>, p\u0159\u00edpadn\u011b vypracov\u00e1n\u00ed bakal\u00e1\u0159sk\u00e9 pr\u00e1ce na zak\u00e1zku<\/strong><\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Jak se opravdu vyspat do kr\u00e1sy a zdrav\u00ed? Sp\u00e1nek m\u00e1 na kvalitu na\u0161eho \u017eivota mnohem v\u011bt\u0161\u00ed vliv, ne\u017e si uv\u011bdomujeme. O to v\u00edce p\u0159ekvapuje, \u017ee sv\u016fj stres, zapom\u00edn\u00e1n\u00ed \u010di nezvl\u00e1dnut\u00ed situac\u00ed \u010dasto nep\u0159ipisujeme ani v nejmen\u0161\u00edm nedostatku sp\u00e1nku. Jakou ve skute\u010dnosti hraje roli, co ho nejv\u00edce ohro\u017euje a jak se spr\u00e1vn\u011b namotivovat ke zlep\u0161en\u00ed sp\u00e1nkov\u00fdch […]<\/p>\n","protected":false},"author":2,"featured_media":213,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-212","post","type-post","status-publish","format-standard","has-post-thumbnail","category-rady-a-navody"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/posts\/212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/comments?post=212"}],"version-history":[{"count":2,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/posts\/212\/revisions"}],"predecessor-version":[{"id":412,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/posts\/212\/revisions\/412"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/media\/213"}],"wp:attachment":[{"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/media?parent=212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/categories?post=212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/extramagazin.cz\/wp-json\/wp\/v2\/tags?post=212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}