[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.dorest.cz\/lepsi-spanek-lepsi-zivot\/#Article","mainEntityOfPage":"https:\/\/www.dorest.cz\/lepsi-spanek-lepsi-zivot\/","headline":"Lep\u0161\u00ed sp\u00e1nek, lep\u0161\u00ed \u017eivot","name":"Lep\u0161\u00ed sp\u00e1nek, lep\u0161\u00ed \u017eivot","description":"1. Jezte tak akor\u00e1t \u010casto lid\u00e9 na noc v\u00edce j\u00ed, proto\u017ee maj\u00ed ke konci dne kone\u010dn\u011b \u010das se v klidu naj\u00edst, ale to je chyba, n\u00e1\u0161 organismus se k ve\u010deru pomalu p\u0159ipravuje na sp\u00e1nek, proto v\u011bt\u0161\u00ed j\u00eddlo akor\u00e1t t\u011blo zam\u011bstn\u00e1. Uvedeme tak do \u010dinnosti j\u00e1tra, a organismus nebude m\u00edt \u0161anci na regeneraci. Usnout po j\u00eddle je n\u011bkdy…","datePublished":"2019-09-15","dateModified":"2023-06-01","author":{"@type":"Person","@id":"https:\/\/www.dorest.cz\/author\/#Person","name":"","url":"https:\/\/www.dorest.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4e1219daed488a40aaae5f3a36d7a332441b6e7a97d465811f6633d3359f64e8?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4e1219daed488a40aaae5f3a36d7a332441b6e7a97d465811f6633d3359f64e8?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"dorest.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.dorest.cz\/wp-content\/uploads\/img_a354650_w3233_t1569244539.png","url":"https:\/\/www.dorest.cz\/wp-content\/uploads\/img_a354650_w3233_t1569244539.png","height":0,"width":0},"url":"https:\/\/www.dorest.cz\/lepsi-spanek-lepsi-zivot\/","about":["Online"],"wordCount":417,"articleBody":"\t1. Jezte tak akor\u00e1t\t\u010casto lid\u00e9 na noc v\u00edce j\u00ed, proto\u017ee maj\u00ed ke konci dne kone\u010dn\u011b \u010das se v klidu naj\u00edst, ale to je chyba, n\u00e1\u0161 organismus se k ve\u010deru pomalu p\u0159ipravuje na sp\u00e1nek, proto v\u011bt\u0161\u00ed j\u00eddlo akor\u00e1t t\u011blo zam\u011bstn\u00e1. Uvedeme tak do \u010dinnosti j\u00e1tra, a organismus nebude m\u00edt \u0161anci na regeneraci. \tUsnout po j\u00eddle je n\u011bkdy snaz\u0161\u00ed pr\u00e1v\u011b kv\u016fli v\u011bt\u0161\u00edmu mno\u017estv\u00ed sacharid\u016f, ale gluk\u00f3za, kter\u00e1 nen\u00ed energeticky vyu\u017eita se potom tak m\u011bn\u00ed na tuky, co\u017e se projev\u00ed pr\u00e1v\u011b na na\u0161\u00ed v\u00e1ze a postav\u011b.\t\t2. Klid\tP\u0159ed sp\u00e1nkem je d\u016fle\u017eit\u00e9 se uvolnit, jak t\u011blo, tak mysl. Je pot\u0159eba jak t\u011blesn\u00e1 hygiena, tak i ta ment\u00e1ln\u00ed, meditace, j\u00f3ga – v\u0161e, u \u010deho se uvoln\u00edte. N\u011bkdo preferuje horkou vanu, n\u011bkdo aktivn\u011bj\u0161\u00ed relax, je to jen na V\u00e1s. Ka\u017edop\u00e1dn\u011b p\u0159ed span\u00edm nemyslete na pr\u00e1ci dal\u0161\u00ed den, to V\u00e1s p\u011bkn\u00e9 sny ne\u010dekaj\u00ed.\t3. Pravideln\u00e1 doba\tChodit ka\u017ed\u00fd den ve stejnou dobu sp\u00e1t, a i vst\u00e1vat? M\u00e1lokomu se to poda\u0159\u00ed, a\u0165 u\u017e kv\u016fli sm\u011bn\u00e1m v pr\u00e1ci, z\u00e1le\u017eitostem doma, osobn\u00edmu \u017eivotu… Bohu\u017eel nepravidelnost zp\u016fsobuje pr\u00e1v\u011b poruchy sp\u00e1nku, \u00fanavu, vy\u010derpanost a podr\u00e1\u017ed\u011bnost.\tVst\u00e1vat a chodit sp\u00e1t bychom m\u011bli co nejpravideln\u011bji, nejlep\u0161\u00ed \u010das pro us\u00edn\u00e1n\u00ed je po 22 hodin\u011b, kdy se regeneruje org\u00e1n, kter\u00fd produkuje nejv\u00edce stresov\u00fdch hormon\u016f – nadledvinky.\t\t4. Elektronika pry\u010d\tV\u011bt\u0161ina z n\u00e1s p\u0159ed span\u00edm sleduje filmy, seri\u00e1ly nebo videa, bohu\u017eel to nen\u00ed ten spr\u00e1vn\u00fd klidov\u00fd re\u017eim – elektronika n\u00e1s rozptyluje, z\u00e1rove\u0148 monitory vyza\u0159uj\u00ed modr\u00e9 sv\u011btlo, kter\u00e9 zabra\u0148uje produkci melatoninu, kter\u00fd spou\u0161t\u00ed ospalost, t\u00edm p\u00e1dem se na sp\u00e1nek nep\u0159ipravujeme, pouze ho oddalujeme. Lep\u0161\u00edm \u0159e\u0161en\u00edm jsou pap\u00edrov\u00e9 knihy, \u010dasopisy, pov\u00eddan\u00ed si nebo jin\u00e9 lo\u017enicov\u00e9 \u010dinnosti.\t5. Tma\tPro klidn\u00fd a hlubok\u00fd sp\u00e1nek je pot\u0159eba \u010derno\u010dern\u00e1 tma, pokud tedy nem\u00e1te z\u00e1v\u011bsy, rolety nebo \u017ealuzie, je na \u010dase si n\u011bjak\u00e9 po\u0159\u00eddit. T\u011blo se d\u00edky tm\u011b dozv\u00ed, \u017ee je \u010das odpo\u010d\u00edvat, cel\u00fd tento proces za\u0159izuje ji\u017e zm\u00edn\u011bn\u00fd hormon melatonin.                                                                                                                                                                                                                                                                                                                                                                                         4.2\/5 - (11 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Lep\u0161\u00ed sp\u00e1nek, lep\u0161\u00ed \u017eivot","item":"https:\/\/www.dorest.cz\/lepsi-spanek-lepsi-zivot\/#breadcrumbitem"}]}]