[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.sgls.sk\/vstavate-rano-unaveny-mame-par-tipov-ako-to-zmenit\/#Article","mainEntityOfPage":"https:\/\/www.sgls.sk\/vstavate-rano-unaveny-mame-par-tipov-ako-to-zmenit\/","headline":"Vst\u00e1vate r\u00e1no unaven\u00fd? M\u00e1me p\u00e1r tipov ako to zmeni\u0165","name":"Vst\u00e1vate r\u00e1no unaven\u00fd? M\u00e1me p\u00e1r tipov ako to zmeni\u0165","description":"Ka\u017ed\u00fd z n\u00e1s to u\u017e za\u017eil. Je r\u00e1no, ale vst\u00e1vame s v\u00e4\u010d\u0161ou \u00fanavou, ne\u017e ke\u010f sme si i\u0161li ve\u010der \u013eahn\u00fa\u0165. Sp\u00e1nok je d\u00f4le\u017eit\u00fd a ak je pr\u00edtomn\u00e1 \u00fanava aj po nieko\u013ekohodinovom sp\u00e1nku, je to probl\u00e9m. Zl\u00fd sp\u00e1nok V\u00e1m v\u0161etko zr\u00e1ta hne\u010f nasleduj\u00face r\u00e1no. \u010ci u\u017e s\u00fa to bolesti pri pohybe, zn\u00ed\u017een\u00fd reak\u010dn\u00fd \u010das \u010di nervozita. […]","datePublished":"2023-06-19","dateModified":"2023-07-21","author":{"@type":"Person","@id":"https:\/\/www.sgls.sk\/author\/#Person","name":"","url":"https:\/\/www.sgls.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4ae18345300f35922a2a7b2caa17564b68acab8514eff939a8a019efde378c24?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4ae18345300f35922a2a7b2caa17564b68acab8514eff939a8a019efde378c24?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"sgls.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.sgls.sk\/wp-content\/uploads\/pexels-andrea-piacquadio-3768891_9.jpg","url":"https:\/\/www.sgls.sk\/wp-content\/uploads\/pexels-andrea-piacquadio-3768891_9.jpg","height":0,"width":0},"url":"https:\/\/www.sgls.sk\/vstavate-rano-unaveny-mame-par-tipov-ako-to-zmenit\/","about":["V\u00fdrobky"],"wordCount":1051,"articleBody":"   Ka\u017ed\u00fd z n\u00e1s to u\u017e za\u017eil. Je r\u00e1no, ale vst\u00e1vame s v\u00e4\u010d\u0161ou \u00fanavou, ne\u017e ke\u010f sme si i\u0161li ve\u010der \u013eahn\u00fa\u0165. Sp\u00e1nok je d\u00f4le\u017eit\u00fd a ak je pr\u00edtomn\u00e1 \u00fanava aj po nieko\u013ekohodinovom sp\u00e1nku, je to probl\u00e9m. Zl\u00fd sp\u00e1nok V\u00e1m v\u0161etko zr\u00e1ta hne\u010f nasleduj\u00face r\u00e1no. \u010ci u\u017e s\u00fa to bolesti pri pohybe, zn\u00ed\u017een\u00fd reak\u010dn\u00fd \u010das \u010di nervozita. Ist\u00e9 je, \u017ee n\u00e1sledky si ponesieme cel\u00fd de\u0148. Od ide\u00e1lu to m\u00e1 ur\u010dite \u010faleko. D\u00f4vodov na zl\u00fd sp\u00e1nok m\u00f4\u017ee by\u0165 hne\u010f nieko\u013eko. \u010casto si za rann\u00fa \u00fanavu m\u00f4\u017eeme pr\u00e1ve my. Mo\u017eno V\u00e1m sta\u010d\u00ed zmeni\u0165 jednu vec. M\u00e1me pre V\u00e1s p\u00e1r tipov ako sa kr\u00e1\u013eovsky vyspa\u0165.1. MobilVedeli ste, \u017ee po ulo\u017een\u00ed do postele by sa mal sp\u00e1nok dostavi\u0165 do 30 min\u00fat. Ak nie, na vine m\u00f4\u017ee by\u0165 aj V\u00e1\u0161 mobil. Produkcia melaton\u00ednu m\u00e1 v\u00fdznamn\u00fa \u00falohu pri zasp\u00e1van\u00ed. Ak jeho produkciu nechceme potla\u010di\u0165, vyvarujme sa sledovaniu mobilu aspo\u0148 pol hodinu pred span\u00edm. Je toti\u017e vedecky dok\u00e1zan\u00e9, \u017ee svetlo vlnovej d\u013a\u017eky, vn\u00edman\u00e9 ako modr\u00e9 ju potl\u00e1\u010da. Nechajte teda V\u00e1\u0161 mobil odd\u00fdchnu\u0165 a pripravte sa na \u013eah\u0161ie zasp\u00e1vanie. 2. Jedlo a tekutinyAj Vy sa smejete z \u013eud\u00ed, ktor\u00ed nejedia po 18.tej hodine? Mo\u017eno V\u00e1m zmrzne \u00fasmev  http:\/\/www.chatausmev.sk\/ na per\u00e1ch. T\u00edto \u013eudia vedia \u010do robia a nie je to len kv\u00f4li \u0161t\u00edhlemu telu. Ak patr\u00edte k \u013eu\u010fom, ktor\u00ed si ve\u010der k telev\u00edzoru dopraj\u00fa nie\u010do drobn\u00e9 alebo dokonca poctiv\u00fa porciu druhej ve\u010dere. M\u00f4\u017eete ma\u0165 probl\u00e9m. Nielen so za\u017e\u00edvan\u00edm a kilami navy\u0161e, ale aj so zasp\u00e1van\u00edm. Neskor\u00e9 pitie je predzves\u0165ou no\u010dnej n\u00e1v\u0161tevy toalety. Sp\u00e1nok je preru\u0161en\u00fd a m\u00e1te znova probl\u00e9m so zaspat\u00edm. Tak isto ve\u010dern\u00fd poh\u00e1rik v\u00edna m\u00f4\u017ee sp\u00f4sobi\u0165 ove\u013ea ni\u017e\u0161iu kvalitu sp\u00e1nku, ne\u017e ak\u00fa si zasl\u00fa\u017eite. Ak sa teda rozhodnete dop\u013a\u0148a\u0165 tekutiny, odpor\u00fa\u010dame tak najnesk\u00f4r hodinu pred span\u00edm.Tri hodiny pred span\u00edm patria jedlu. Ak jete nesk\u00f4r, V\u00e1\u0161 sp\u00e1nok bude \u0165a\u017ek\u00fd a je dos\u0165 mo\u017en\u00e9, \u017ee ho preru\u0161\u00ed boles\u0165 \u017eal\u00fadka \u010di p\u00e1lenie z\u00e1hy. Po v\u00fddatnej ve\u010dery prich\u00e1dza proces tr\u00e1venia, ktor\u00fd je vo ve\u010dern\u00fdch hodin\u00e1ch spomalen\u00fd a naplno sa rozbieha a\u017e nasleduj\u00faci de\u0148. Telo miesto oddychu bojuje o str\u00e1venie potravy, ktor\u00fa ste mu doru\u010dili a miesto pokojn\u00e9ho sp\u00e1nku V\u00e1s m\u00f4\u017ee \u010daka\u0165 aj prebden\u00e1 noc. Dajte preto svojmu telu \u0161ancu na oddych.3. MatracKr\u00e1\u013eovstvo V\u00e1\u0161ho sp\u00e1nku je poste\u013e. Ak sa v nej v\u0161ak neust\u00e1le prehadzujete a r\u00e1no vst\u00e1vate dol\u00e1man\u00fd, je na\u010dase vymeni\u0165 V\u00e1\u0161 star\u00fd matrac za nov\u00fd. V\u00fdberu sa oplat\u00ed venova\u0165 viac pozornosti ako si mysl\u00edte. Pr\u00edli\u0161 m\u00e4kk\u00fd matrac neposkytne spr\u00e1vnu oporu chrbtici, rovnako ako jeho pr\u00edli\u0161 tvrd\u00e1 verzia. Ide\u00e1lna je stredn\u00e1 tvrdos\u0165 s lep\u0161ou tepelnou vodivos\u0165ou. Dovo\u013ete svojmu telu spa\u0165 ako na obl\u00e1\u010diku a do\u017ei\u010dte mu kvalitn\u00fd matrac. Va\u0161a chrbtica sa V\u00e1m ur\u010dite po\u010fakuje a odmenou bude v\u00fddatn\u00fd sp\u00e1nok a pr\u00edjemn\u00e9 rann\u00e9 preb\u00fadzanie.4. Ide\u00e1lna poloha na spanieKa\u017ed\u00fd m\u00e1 t\u00fa svoju, bez ktorej nezasp\u00ed. Je jedno \u010di ste sch\u00falen\u00fd do klbka \u010di roztiahnut\u00fd kr\u00ed\u017eom cez poste\u013e. Niekto sp\u00ed r\u00e1d na bruchu, niekto zasp\u00e1va na chrbte… Odborn\u00edci v\u0161ak radia zasp\u00e1va\u0165 na boku a pou\u017e\u00edva\u0165 vhodn\u00fd vank\u00fa\u0161 na podporu kr\u010dnej chrbtice. Polohu zaujmete jednoduch\u0161ie a nebudete c\u00edti\u0165 nap\u00e4tie v oblasti hlavy a krku. Zasp\u00e1vanie bude pre V\u00e1s pohodlnej\u0161ie a jednoduch\u0161ie.5. Cvi\u010denie vo ve\u010dern\u00fdch hodin\u00e1chRozhodne neodpor\u00fa\u010dame akt\u00edvnu formu tr\u00e9ningu. V neskor\u0161\u00edch hodin\u00e1ch potrebujeme telo uk\u013eudni\u0165 a pripravi\u0165 na sp\u00e1nok. Akt\u00edvny tr\u00e9ning v podobe kardia \u010di silov\u00e9ho tr\u00e9ningu sa neodpor\u00fa\u010da. S nadupanou d\u00e1vkou adrenal\u00ednu sa V\u00e1m bude zasp\u00e1va\u0165 naozaj \u0165a\u017eko. Zvo\u013ete preto relaxa\u010dn\u00e9 cvi\u010denie, sk\u00f4r pomal\u00e9 pohyby, jemn\u00fd stre\u010ding, ktor\u00fd uvo\u013en\u00ed stuhnut\u00e9 svaly po celodennej n\u00e1mahe. Vhodnou alternat\u00edvou m\u00f4\u017ee by\u0165 ve\u010dern\u00e1 joga. 6. Relax\u00e1ciaAk si pred span\u00edm miesto sledovania telev\u00edzora pust\u00edte relaxa\u010dn\u00fa hudbu a sk\u00fasite dychov\u00e9 cvi\u010denia, rozhodne t\u00fdm ni\u010d nepokaz\u00edte. Hudba navodzuje pocit k\u013eudu, podporuje regenera\u010dn\u00e9 procesy organizmu a priprav\u00ed na zdrav\u00fd sp\u00e1nok nielen telo ale aj myse\u013e. Ak do toho zapoj\u00edte dychov\u00e9 cvi\u010denia, ste na polovi\u010dnej ceste k rozpr\u00e1vkov\u00e9mu sp\u00e1nku. Mozog dost\u00e1va pr\u00edsun kysl\u00edku, potrebn\u00fd na pr\u00e1cu a z\u00e1rove\u0148 sa stabilizuje myse\u013e, prehlten\u00e1 mno\u017estvom inform\u00e1ci\u00ed z cel\u00e9ho d\u0148a. Psychika toti\u017e s kvalitou sp\u00e1nku \u00fazko s\u00favis\u00ed. Ak ste pred span\u00edm v strese a nedok\u00e1\u017eete,,vypn\u00fa\u0165,, V\u00e1\u0161 organizmus je poh\u00e1\u0148an\u00fd adrenal\u00ednom. A t\u00fdm p\u00e1dom je sp\u00e1nok v nedoh\u013eadne. Dobr\u00fd sp\u00e1nok je doslova snom ka\u017ed\u00e9ho z n\u00e1s…Vyspite sa do dlhovekosti, kvalitn\u00fdm sp\u00e1nkom si posilujete zdravie. V\u00e1\u0161 mozog m\u00e1 priestor na fix\u00e1ciu spomienok a vec\u00ed, ktor\u00e9 ste sa cez de\u0148 nau\u010dili. Dobr\u00fd sp\u00e1nok zvy\u0161uje Va\u0161u v\u00fdkonnos\u0165 a to nielen v pr\u00e1ci ale aj v \u0161porte. Ste s\u00fastredenej\u0161\u00ed a pripraven\u00fd pohotovo reagova\u0165 na r\u00f4zne situ\u00e1cie, ktor\u00e9 V\u00e1s po\u010das nasleduj\u00faceho d\u0148a \u010dakaj\u00fa. Va\u0161e telo lep\u0161ie reaguje na stresov\u00e9 a z\u00e1\u0165a\u017eov\u00e9 situ\u00e1cie. Benefitov dobr\u00e9ho sp\u00e1nku je ove\u013ea viac… Do\u017ei\u010dte preto svojmu telu oddych, aby ste r\u00e1no vst\u00e1vali s \u00fasmevom a pln\u00fd energie. Na podporu sp\u00e1nku sme V\u00e1m priniesli nieko\u013eko tipov. Od relax\u00e1cie pred span\u00edm, pohodln\u00fdm matracom, polohou, cez tipy na stravovanie pred sp\u00e1nkom. Ktor\u00fa vysk\u00fa\u0161ate ako prv\u00fa je iba na V\u00e1s.                                                                                                                                                                                                                                                                                                                                                                                          4\/5 - (13 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Vst\u00e1vate r\u00e1no unaven\u00fd? M\u00e1me p\u00e1r tipov ako to zmeni\u0165","item":"https:\/\/www.sgls.sk\/vstavate-rano-unaveny-mame-par-tipov-ako-to-zmenit\/#breadcrumbitem"}]}]