{"id":2894,"date":"2025-06-18T18:09:01","date_gmt":"2025-06-18T16:09:01","guid":{"rendered":"https:\/\/dnesaktualne.cz\/?p=2894"},"modified":"2025-06-18T18:09:02","modified_gmt":"2025-06-18T16:09:02","slug":"7-tipu-jak-zlepsit-kvalitu-spanku-a-probouzet-se-svezi","status":"publish","type":"post","link":"https:\/\/dnesaktualne.cz\/?p=2894","title":{"rendered":"7 tip\u016f, jak zlep\u0161it kvalitu sp\u00e1nku a probouzet se sv\u011b\u017e\u00ed"},"content":{"rendered":"\n

Sp\u00e1nek ovliv\u0148uje n\u00e1ladu, zdrav\u00ed, imunitu i v\u00fdkonnost. P\u0159esto ho mnoho lid\u00ed podce\u0148uje \u2013 nebo s n\u00edm bojuje. Dobr\u00e1 zpr\u00e1va je, \u017ee kvalitn\u00ed sp\u00e1nek nen\u00ed jen o \u201ed\u00e9lce\u201c. D\u016fle\u017eit\u00fd je i jeho rytmus a prost\u0159ed\u00ed. Tady je p\u00e1r jednoduch\u00fdch zm\u011bn, kter\u00e9 v\u00e1m mohou pomoct sp\u00e1t l\u00e9pe u\u017e dnes.<\/p>\n\n\n\n

\n\n\n\n

1. Cho\u010fte sp\u00e1t i vst\u00e1vejte ve stejnou dobu<\/strong><\/h3>\n\n\n\n

T\u011blo miluje rytmus. I o v\u00edkendu zkuste dodr\u017eovat podobn\u00fd \u010das sp\u00e1nku. Pom\u016f\u017ee to stabilizovat v\u00e1\u0161 vnit\u0159n\u00ed biologick\u00fd \u201ebud\u00edk\u201c.<\/p>\n\n\n\n

\n\n\n\n

2. Omezte sv\u011btla ve\u010der \u2013 hlavn\u011b ta modr\u00e1<\/strong><\/h3>\n\n\n\n

Asi hodinu p\u0159ed span\u00edm ztlumte sv\u011btla, odlo\u017ete mobil nebo zapn\u011bte re\u017eim \u201eno\u010dn\u00ed obrazovky\u201c. Modr\u00e9 sv\u011btlo brzd\u00ed tvorbu melatoninu \u2013 hormonu sp\u00e1nku.<\/p>\n\n\n\n

\n\n\n\n

3. Zave\u010fte ve\u010dern\u00ed ritu\u00e1ly<\/strong><\/h3>\n\n\n\n

Tepl\u00fd \u010daj, sprcha, \u010dten\u00ed p\u00e1r str\u00e1nek knihy nebo lehk\u00e9 prota\u017een\u00ed. Kdy\u017e mozek vn\u00edm\u00e1 opakuj\u00edc\u00ed se rutinu, rychleji se nalad\u00ed na odpo\u010dinek.<\/p>\n\n\n\n

\n\n\n\n

4. Vyv\u011btrejte lo\u017enici a udr\u017eujte chlad<\/strong><\/h3>\n\n\n\n

Ide\u00e1ln\u00ed teplota na span\u00ed je kolem 17\u201319 \u00b0C. Kr\u00e1tk\u00e9 v\u011btr\u00e1n\u00ed t\u011bsn\u011b p\u0159ed span\u00edm m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it kvalitu sp\u00e1nku.<\/p>\n\n\n\n

\n\n\n\n

5. Nejezte t\u011b\u017ek\u00e1 j\u00eddla p\u0159ed span\u00edm<\/strong><\/h3>\n\n\n\n

Posledn\u00ed j\u00eddlo ide\u00e1ln\u011b 2\u20133 hodiny p\u0159ed ulehnut\u00edm. T\u011b\u017ek\u00e9 j\u00eddlo zat\u011b\u017euje tr\u00e1ven\u00ed a m\u016f\u017ee naru\u0161it sp\u00e1nek i sny.<\/p>\n\n\n\n

\n\n\n\n

6. Omezte kofein a alkohol ve\u010der<\/strong><\/h3>\n\n\n\n

Kofein z\u016fst\u00e1v\u00e1 v t\u011ble d\u00e9le, ne\u017e si mnoz\u00ed mysl\u00ed \u2013 a i sklenka v\u00edna m\u016f\u017ee naru\u0161it hlubok\u00e9 f\u00e1ze sp\u00e1nku. S\u00e1hn\u011bte ve\u010der rad\u011bji po bylinkov\u00e9m \u010daji.<\/p>\n\n\n\n

\n\n\n\n

7. Pokud nem\u016f\u017eete usnout, nev\u00e1lejte se dlouho<\/strong><\/h3>\n\n\n\n

Pokud neusnete do 20 minut, vsta\u0148te, dejte si sklenici vody, p\u0159e\u010dt\u011bte si p\u00e1r str\u00e1nek \u2013 ale nebu\u010fte na mobilu. Potom se vra\u0165te do postele.<\/p>\n\n\n\n

\n\n\n\n

\u2705 Z\u00e1v\u011br: Lep\u0161\u00ed sp\u00e1nek = lep\u0161\u00ed den<\/strong><\/h2>\n\n\n\n

Zkuste zav\u00e9st 1\u20132 tipy z tohoto \u010dl\u00e1nku do sv\u00e9 ve\u010dern\u00ed rutiny a sledujte, co to ud\u011bl\u00e1 s va\u0161\u00ed energi\u00ed. Mal\u00e9 zm\u011bny \u010dasto p\u0159in\u00e1\u0161ej\u00ed velk\u00fd rozd\u00edl.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sp\u00e1nek ovliv\u0148uje n\u00e1ladu, zdrav\u00ed, imunitu i v\u00fdkonnost. P\u0159esto ho mnoho lid\u00ed podce\u0148uje \u2013 nebo s n\u00edm bojuje. Dobr\u00e1 zpr\u00e1va je, \u017ee kvalitn\u00ed sp\u00e1nek nen\u00ed jen o \u201ed\u00e9lce\u201c. D\u016fle\u017eit\u00fd je i…<\/p>\n","protected":false},"author":2,"featured_media":2895,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-2894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-a-navody"],"_links":{"self":[{"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=\/wp\/v2\/posts\/2894","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2894"}],"version-history":[{"count":0,"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=\/wp\/v2\/posts\/2894\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=\/wp\/v2\/media\/2895"}],"wp:attachment":[{"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2894"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2894"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dnesaktualne.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2894"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}