{"id":4798,"date":"2018-03-06T22:04:13","date_gmt":"2018-03-06T21:04:13","guid":{"rendered":"https:\/\/pavlinajirouskova.com\/sleep-hygiene-tips\/"},"modified":"2022-02-08T10:00:43","modified_gmt":"2022-02-08T09:00:43","slug":"spankova-hygiena-a-tipy-na-zlepseni-kvality-spanku","status":"publish","type":"post","link":"https:\/\/pavlinajirouskova.com\/cs\/spankova-hygiena-a-tipy-na-zlepseni-kvality-spanku\/","title":{"rendered":"Sp\u00e1nkov\u00e1 hygiena a tipy na zlep\u0161en\u00ed kvality sp\u00e1nku"},"content":{"rendered":"

Posledn\u00ed dobou jsem po\u0159\u00e1d v\u0161ude \u010detla a sl\u00fdchala o d\u016fle\u017eitosti sp\u00e1nku a jeho vlivu na na\u0161e zdrav\u00ed. Dokonce natolik, \u017ee jsem m\u011bla pocit, \u017ee jsou to n\u011bjak\u00e1 znamen\u00ed, abych sv\u00e9mu sp\u00e1nku v\u011bnovala v\u00edc pozornosti. Sp\u00e1nek je nezbytn\u00fd pro na\u0161e zdrav\u00ed a je tak\u00e9 ned\u00edlnou sou\u010d\u00e1st\u00ed autoimunitn\u00edho protokolu, kter\u00fd moment\u00e1ln\u011b sama dodr\u017euju.<\/p>\n

Nikdy jsem nebyla dobr\u00fd sp\u00e1\u010d. Cel\u00fd \u017eivot m\u00edv\u00e1m probl\u00e9my s us\u00edn\u00e1n\u00edm, v noci se bud\u00edm a r\u00e1no se \u010dasto c\u00edt\u00edm unaven\u00e1. Proto se posledn\u00ed dobou sna\u017e\u00edm dodr\u017eovat r\u016fzn\u00e9 tipy na zlep\u0161en\u00ed sp\u00e1nku, tzv. sp\u00e1nkovou hygienu (sleep hygiene). Sly\u0161eli u\u017e jste n\u011bkdy o sp\u00e1nkov\u00e9 hygien\u011b? Pokud ne, tady jsou moje tipy:<\/p>\n

    \n
  1. Je d\u016fle\u017eit\u00e9 dodr\u017eovat \u010das kdy chod\u00edte sp\u00e1t a kdy vst\u00e1v\u00e1te, a to i o v\u00edkendu. Sna\u017ete se j\u00edt sp\u00e1t a vst\u00e1vat ve stejnou dobu ka\u017ed\u00fd den.\u00a0 J\u00e1 sama se sna\u017e\u00edm j\u00edt si lehnout ka\u017ed\u00fd den okolo des\u00e1t\u00e9. Ne\u0159\u00edk\u00e1m, \u017ee jsem v\u017edy v posteli p\u0159esn\u011b v deset, ale ka\u017ed\u00fd ve\u010der je to m\u016fj c\u00edl, zvl\u00e1\u0161\u0165 kdy\u017e mus\u00edm brzy vst\u00e1vat. A je to zn\u00e1t.<\/li>\n
  2. Ned\u00edvejte se na televizi a nepou\u017e\u00edvejte telefon\/po\u010d\u00edta\u010d\/tablet p\u0159\u00edmo p\u0159ed span\u00edm, zejm\u00e9na ne v posteli. J\u00e1 se na televizi ned\u00edv\u00e1m (ani televizi doma nem\u00e1m), ani nepou\u017e\u00edv\u00e1m \u010dasto po\u010d\u00edta\u010d p\u0159ed span\u00edm. Pokud u\u017e sv\u016fj telefon pot\u0159ebuju, vypnu modr\u00e9 sv\u011btlo, proto\u017ee naru\u0161uje produkci melatoninu a t\u00edm i v\u00e1\u0161 sp\u00e1nek. V noci p\u0159epn\u011bte telefon do re\u017eimu letadla nebo jej \u00fapln\u011b vypn\u011bte. N\u011bkte\u0159\u00ed odborn\u00edci dokonce nedoporu\u010duj\u00ed ani \u010d\u00edst si v posteli, ale mn\u011b to obvykle pom\u00e1h\u00e1 kdy\u017e nem\u016f\u017eu usnout. Aspo\u0148 tak p\u0159ijdu na jin\u00e9 my\u0161lenky.<\/li>\n
  3. Pravideln\u011b se h\u00fdbejte. J\u00e1 obvykle za\u010d\u00edn\u00e1m sv\u016fj den ashtanga j\u00f3gou a kr\u00e1tkou meditac\u00ed. Tak\u00e9 v\u011bt\u0161inou chod\u00edm do pr\u00e1ce a z pr\u00e1ce p\u011b\u0161ky. O v\u00edkendech je pak nejlep\u0161\u00ed vyjet ven z m\u011bsta do p\u0159\u00edrody, nad\u00fdchat se \u010derstv\u00e9ho vzduchu, dob\u00edt baterky a relaxovat.<\/li>\n
  4. Odpoledne to nep\u0159eh\u00e1n\u011bjte s kofeinem a s cukrem. Nejlep\u0161\u00ed je nep\u00edt k\u00e1vu nebo \u010daj pozd\u011bji ne\u017e po ob\u011bd\u011b.<\/li>\n
  5. Ve\u010der p\u0159ed span\u00edm si ud\u011blejte p\u0159\u00edjemn\u011b. Ztlumte sv\u011btla, m\u016f\u017eete si zap\u00e1lit p\u00e1r sv\u00ed\u010dek, oble\u010dte si na sebe n\u011bco pohodln\u00e9ho a uvoln\u011bte se. M\u016f\u017eete si t\u0159eba d\u00e1t koupel s esenci\u00e1ln\u00edmi oleji nebo horkou sprchu.<\/li>\n
  6. Sp\u011bte ide\u00e1ln\u011b ve tmav\u00e9, dob\u0159e v\u011btran\u00e9 a tich\u00e9 m\u00edstnosti. J\u00e1 p\u0159ed span\u00edm v lo\u017enici ka\u017ed\u00fd ve\u010der dob\u0159e vyv\u011btr\u00e1m. Nen\u00ed tak\u00e9 od v\u011bci zainvestovat do tmav\u00fdch z\u00e1v\u011bs\u016f nebo masce na o\u010di, pokud va\u0161e lo\u017enice nen\u00ed dostate\u010dn\u011b tmav\u00e1.<\/li>\n
  7. Sna\u017ete se nej\u00edst t\u011bsn\u011b p\u0159ed span\u00edm. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b si dejte lehkou ve\u010de\u0159i t\u0159i hodiny p\u0159ed t\u00edm ne\u017e ulehnete.<\/li>\n
  8. Pokud je to mo\u017en\u00e9, nesp\u011bte p\u0159es den. Nev\u00edm jak vy, ale j\u00e1 stejn\u011b v\u011bt\u0161inou b\u011bhem dne sp\u00e1t nem\u016f\u017eu. Nikdy mi to ne\u0161lo, ani kdy\u017e jsem byla mal\u00e1.<\/li>\n<\/ol>\n

    Celkov\u011b si mysl\u00edm, \u017ee d\u00edky dodr\u017eov\u00e1n\u00ed sp\u00e1nkov\u00e9 hygieny se m\u016fj sp\u00e1nek zlep\u0161uje. Nesp\u00edm dob\u0159e ka\u017edou noc, ale m\u016fj sp\u00e1nek i moje energie se p\u0159es den ur\u010dit\u011b zlep\u0161ily. Nem\u016f\u017eu se ale do\u010dkat, a\u017e tahle zima skon\u010d\u00ed a j\u00e1 budu moc doplnit energii a vitam\u00edn D ze slun\u00ed\u010dka.<\/p>\n

    A jak\u00fd je v\u00e1\u0161 sp\u00e1nek? Sp\u00edte dob\u0159e? U\u017e jste sly\u0161eli o sp\u00e1nkov\u00e9 hygien\u011b? Budu r\u00e1da, kdy\u017e mi d\u00e1te v\u011bd\u011bt \ud83d\ude42<\/p>","protected":false},"excerpt":{"rendered":"

    Posledn\u00ed dobou jsem po\u0159\u00e1d v\u0161ude \u010detla a sl\u00fdchala o d\u016fle\u017eitosti sp\u00e1nku a jeho vlivu na na\u0161e zdrav\u00ed…<\/p>","protected":false},"author":4,"featured_media":6164,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"cybocfi_hide_featured_image":"","footnotes":""},"categories":[89,99,100,101,102],"tags":[92,96,98],"class_list":["post-4798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aip","category-blog","category-ekzem","category-psychika","category-souvisejici","tag-aip","tag-spanek","tag-tipy"],"yoast_head":"\nSp\u00e1nkov\u00e1 hygiena a tipy na zlep\u0161en\u00ed kvality sp\u00e1nku<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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