{"id":89928,"date":"2022-03-17T10:20:40","date_gmt":"2022-03-17T08:20:40","guid":{"rendered":"https:\/\/slovaklinesmagazin.sk\/cms\/?p=89928"},"modified":"2022-03-17T10:20:40","modified_gmt":"2022-03-17T08:20:40","slug":"preco-je-dobry-spanok-dolezity","status":"publish","type":"post","link":"https:\/\/www.slovaklinesmagazin.sk\/cms\/2022\/03\/preco-je-dobry-spanok-dolezity\/","title":{"rendered":"Pre\u010do je dobr\u00fd sp\u00e1nok d\u00f4le\u017eit\u00fd?"},"content":{"rendered":"

D\u00e1ta z hodiniek Amazfit ukazuj\u00fa, \u017ee pom\u00e1ha k zdrav\u0161iemu \u017eivotu<\/strong><\/p>\n

Vyv\u00e1\u017een\u00e1 strava, dostatok pohybu, \u010do najmenej stresu a\u00a0kvalitn\u00fd sp\u00e1nok. To s\u00fa niektor\u00e9 zo z\u00e1sad zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Pr\u00e1ve s\u00a0posledn\u00fdm menovan\u00fdm bodom m\u00e1 pod\u013ea in\u0161tit\u00fatu klinickej a\u00a0experiment\u00e1lnej medic\u00edny (IKEM) probl\u00e9my a\u017e 40 % popul\u00e1cie. Niektor\u00ed spia m\u00e1lo, in\u00ed zase nekvalitne. Potvrdzuj\u00fa to aj d\u00e1ta spolo\u010dnosti Zepp Health, v\u00fdrobcu smart hodiniek Amazfit, ktor\u00e9 hovoria, \u017ee pou\u017e\u00edvatelia t\u00fdchto zariaden\u00ed zaznamenali mierny medziro\u010dn\u00fd pokles priemernej d\u013a\u017eky sp\u00e1nku.<\/strong><\/p>\n

\"\"<\/p>\n

Pod\u013ea prieskumu uskuto\u010dnen\u00e9ho Harvard School of Public Health<\/a>, je kvalitn\u00fd sp\u00e1nok cestou k\u00a0udr\u017eiavaniu fyzick\u00e9ho i\u00a0ment\u00e1lneho zdravia. \u013dudia, ktor\u00ed m\u00e1lo spia, s\u00fa n\u00e1chylnej\u0161\u00ed trpie\u0165 obezitou \u010di kardiovaskul\u00e1rnymi ochoreniami. Pod\u013ea ned\u00e1vnych zisten\u00ed z\u00a0d\u00e1t (vzorka 26 mili\u00f3nov u\u017e\u00edvate\u013eov), ktor\u00fdmi disponuje spolo\u010dnos\u0165 Zepp Health, sa zistilo, \u017ee pou\u017e\u00edvatelia smart hodiniek po celom svete zaznamenali sp\u00e1nok krat\u0161\u00ed ako 7 hod\u00edn po\u010das 59 dn\u00ed uplynul\u00e9ho roka. Priemern\u00e1 d\u013a\u017eka sp\u00e1nku v\u00a0porovnan\u00ed s\u00a0rokom 2020, kedy u\u017e\u00edvatelia spali priemerne 7 hod\u00edn a\u00a020 min\u00fat, pritom klesla o\u00a0min\u00fatu – na 7 hod\u00edn 19 min\u00fat. Pod\u013ea v\u0161eobecne dostupn\u00fdch vedeck\u00fdch d\u00e1t je pritom d\u00f4le\u017eit\u00e9, aby dospel\u00ed \u013eudia str\u00e1vili sp\u00e1nkom minim\u00e1lne 7 hod\u00edn a\u00a0deti od osem do desa\u0165 hod\u00edn.<\/p>\n

Z\u00a0d\u00e1t z\u00e1rove\u0148 vyplynulo:
\n<\/strong>
\n– \u017eena spia priemerne o 13 min\u00fat dlh\u0161ie ako mu\u017ei<\/p>\n

– najmlad\u0161\u00ed \u013eudia spia o 33 min\u00fat dlh\u0161ie ako najstar\u0161\u00ed \u013eudia<\/p>\n

– v roku 2021 sa o 20% zv\u00fd\u0161il po\u010det noc\u00ed, kedy sme spali menej ako 7 hod\u00edn
\n– akt\u00edvny \u017eivotn\u00fd \u0161t\u00fdl vedie k lep\u0161ej kvalite sp\u00e1nku<\/p>\n

– telo si zachov\u00e1va lep\u0161\u00ed v\u00fdkon a schopnos\u0165 regener\u00e1cie so 7 a\u017e 8 hodinov\u00fdm sp\u00e1nkom<\/p>\n

– pribli\u017ene 16,3 % \u013eud\u00ed si po\u010das d\u0148a zdriemne<\/p>\n

 <\/p>\n

\"\"<\/p>\n

 <\/p>\n

Sp\u00e1nok by mal by\u0165 \u010do najkvalitnej\u0161\u00ed, aby sa predch\u00e1dzalo vzniku zdravotn\u00fdch probl\u00e9mov, a to obzvl\u00e1\u0161\u0165 v dne\u0161nej upon\u00e1h\u013eanej dobe, ke\u010f na n\u00e1s stres p\u00f4sob\u00ed zo v\u0161etk\u00fdch str\u00e1n. Sp\u00e1nok je toti\u017e jedn\u00fdm z k\u013e\u00fa\u010dov\u00fdch faktorov, ktor\u00e9 ovplyvnia, ako sa budete c\u00edti\u0165 po\u010das cel\u00e9ho d\u0148a. Aj mal\u00e9 zmeny va\u0161ej rutiny zrazu zlep\u0161ia ka\u017ed\u00fd de\u0148. Pri pr\u00edle\u017eitosti Medzin\u00e1rodn\u00e9ho d\u0148a sp\u00e1nku, ktor\u00fd tento rok pripad\u00e1 na piatok, 18. marca 2022, si preto m\u00f4\u017eete osvoji\u0165 nieko\u013eko tipov pre kvalitnej\u0161\u00ed sp\u00e1nok. V\u00e4\u010d\u0161ina t\u00fdchto pravidiel univerz\u00e1lne plat\u00ed pre v\u0161etk\u00fdch a\u00a0je ich mo\u017en\u00e9 za\u010da\u0165 aplikova\u0165 prakticky okam\u017eite.<\/p>\n

Sna\u017ete sa obmedzi\u0165 kofe\u00edn v\u00a0druhej polovici d\u0148a<\/strong><\/p>\n

Ve\u013ek\u00fd vplyv na sp\u00e1nok m\u00e1 pr\u00edjem kofe\u00ednu. Ten sa, ako je zn\u00e1me, nenach\u00e1dza iba v k\u00e1ve, ale aj v zelenom \u010di \u010diernom \u010daji, kakau a tie\u017e napr\u00edklad v kolov\u00fdch n\u00e1pojoch. Ich konzum\u00e1cii by sme sa preto mali vyvarova\u0165 \u0161tyri a\u017e \u0161es\u0165 hod\u00edn pred sp\u00e1nkom. Citlivej\u0161\u00ed jedinci by potom mali pr\u00edjem kofe\u00ednu eliminova\u0165 u\u017e pokojne po obede av druhej polovici d\u0148a.<\/p>\n

Pripravte si podmienky pre dobr\u00fd sp\u00e1nok<\/strong><\/p>\n

Va\u0161a sp\u00e1l\u0148a \u010di priestor, kde sp\u00edte, by mal by\u0165 vyvetran\u00fd, dostato\u010dne vzdu\u0161n\u00fd, tich\u00fd, tmav\u00fd a s optim\u00e1lnou teplotou okolo 20 stup\u0148ov Celzia. V sk\u00f4r chladnom priestore s \u010derstv\u00fdm vzduchom sa toti\u017e sp\u00ed lep\u0161ie ako vo vyd\u00fdchanej izbe. Pravidl\u00e1 sa via\u017eu aj k samotnej posteli, ktor\u00fa by ste mali vyu\u017e\u00edva\u0165 v\u00fdhradne na sp\u00e1nok a int\u00edmne chv\u00ed\u013eky. \u010cinnosti ako jedlo, pr\u00e1ca, sledovanie telev\u00edzie \u010di \u0161t\u00fadium do postele nepatria.<\/p>\n

Vyvarujte sa modr\u00e9mu svetlu<\/strong><\/p>\n

Ve\u013ekou t\u00e9mou je aj modr\u00e9 svetlo, ktor\u00e9 vyd\u00e1vaj\u00fa elektronick\u00e9 zariadenia ako po\u010d\u00edta\u010d, telev\u00edzia \u010di mobiln\u00fd telef\u00f3n a ktor\u00e9 m\u00e1 negat\u00edvny vplyv na kvalitu v\u00e1\u0161ho sp\u00e1nku. Modr\u00e9 svetlo toti\u017e zni\u017euje hladinu melaton\u00ednu \u2013 horm\u00f3nu, ktor\u00fd riadi denn\u00fd rytmus organizmu. \u013dahko teda sp\u00f4sob\u00ed, \u017ee po dlhom pozeran\u00ed do po\u010d\u00edta\u010da neskoro v noci vlastne nie sme a\u017e tak unaven\u00ed. Na\u0161e telo si toti\u017e kv\u00f4li mno\u017estvu modr\u00e9ho svetla mysl\u00ed, \u017ee je e\u0161te de\u0148. Ide\u00e1lne je teda ho k ve\u010deru obmedzi\u0165, aj ke\u010f, \u017eia\u013e, nie v\u017edy to je mo\u017en\u00e9. Na\u0161\u0165astie existuj\u00fa pomocn\u00edci \u2013 \u010derven\u00e9 okuliare alebo \u0161peci\u00e1lne aplik\u00e1cie na telef\u00f3ne, ktor\u00e9 ho filtruj\u00fa, a teda do ur\u010ditej miery eliminuj\u00fa.<\/p>\n

Kvalitn\u00fd sp\u00e1nok so \u0161ikovn\u00fdm pomocn\u00edkom<\/strong><\/p>\n

Vplyv na kvalitu odpo\u010dinku m\u00e1 aj to, ako dlho sp\u00edte hlbok\u00fdm sp\u00e1nkom. Zisti\u0165 d\u013a\u017eku tejto f\u00e1zy dnes vedia smart hodinky. Napr\u00edklad Amazfit GTS 3 maj\u00fa zabudovan\u00fd monitoring sp\u00e1nku a dok\u00e1\u017eu analyzova\u0165, ako dlho ste boli bdel\u00ed, ko\u013eko \u010dasu ste str\u00e1vili v posteli a ak\u00e9 dlh\u00e9 boli jednotliv\u00e9 f\u00e1zy sp\u00e1nku. Na z\u00e1klade toho potom m\u00f4\u017eete prisp\u00f4sobi\u0165 svoju sp\u00e1nkov\u00fa hygienu, pr\u00edpadne prisp\u00f4sobi\u0165 svoj re\u017eim tak, aby ste dosiahli optim\u00e1lnu d\u013a\u017eku hlbok\u00e9ho sp\u00e1nku. \u010eal\u0161\u00edm pr\u00ednosom s\u00fa aplik\u00e1cie bud\u00edka, ktor\u00e9 v\u00e1s prebudia vo f\u00e1ze \u013eahk\u00e9ho sp\u00e1nku, a to vo chv\u00edli bl\u00edzkej \u010dasu, ktor\u00fd si sami ur\u010d\u00edte. V\u010faka tomu nebudete vst\u00e1va\u0165 \u201edol\u00e1man\u00ed\u201c a eliminujete r\u00e1na, kedy nebudete m\u00f4c\u0165 otvori\u0165 o\u010di a prebra\u0165 sa.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

D\u00e1ta z hodiniek Amazfit ukazuj\u00fa, \u017ee pom\u00e1ha k zdrav\u0161iemu \u017eivotu Vyv\u00e1\u017een\u00e1 strava, dostatok pohybu, \u010do najmenej stresu a\u00a0kvalitn\u00fd sp\u00e1nok. To s\u00fa niektor\u00e9 zo z\u00e1sad zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu. Pr\u00e1ve s\u00a0posledn\u00fdm menovan\u00fdm bodom m\u00e1 pod\u013ea in\u0161tit\u00fatu klinickej a\u00a0experiment\u00e1lnej medic\u00edny (IKEM) probl\u00e9my a\u017e 40 % popul\u00e1cie. Niektor\u00ed spia m\u00e1lo, in\u00ed zase nekvalitne. Potvrdzuj\u00fa to aj d\u00e1ta spolo\u010dnosti Zepp […]<\/p>\n","protected":false},"author":7,"featured_media":89929,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[50,43],"tags":[],"class_list":["post-89928","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-radim-vam","category-technologie","eq-blocks"],"_links":{"self":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/89928","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/comments?post=89928"}],"version-history":[{"count":1,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/89928\/revisions"}],"predecessor-version":[{"id":89932,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/posts\/89928\/revisions\/89932"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media\/89929"}],"wp:attachment":[{"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/media?parent=89928"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/categories?post=89928"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.slovaklinesmagazin.sk\/cms\/wp-json\/wp\/v2\/tags?post=89928"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}