{"id":91273,"date":"2026-01-20T13:47:33","date_gmt":"2026-01-20T13:47:33","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=91273"},"modified":"2026-01-20T13:47:34","modified_gmt":"2026-01-20T13:47:34","slug":"spanek","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=91273&lang=cs","title":{"rendered":"Sp\u00e1nek"},"content":{"rendered":"\n\n<h1 class=\"wp-block-heading\"><strong>P\u0159ejeme v\u00e1m p\u0159\u00edjemn\u00fd sp\u00e1nek<\/strong><\/h1>\n\n\n<p>Probl\u00e9my se sp\u00e1nkem jsou dnes velmi \u010dast\u00e9, zejm\u00e9na v na\u0161\u00ed modern\u00ed spole\u010dnosti, a to kv\u016fli depresivn\u00edm poruch\u00e1m, vysok\u00e9 m\u00ed\u0159e vystaven\u00ed technologi\u00edm, neust\u00e1l\u00e9mu stresu a nep\u0159etr\u017eit\u00fdm podn\u011bt\u016fm.<\/p>\n\n\n<p>\u010casto se \u0159\u00edk\u00e1, \u017ee deprese je nemoc\u00ed tohoto stolet\u00ed, ale \u00fazce s n\u00ed souvis\u00ed tak\u00e9 poruchy sp\u00e1nku. Kdy\u017e jsme v depresi, \u010dasto trp\u00edme probl\u00e9my se sp\u00e1nkem, a \u0161patn\u00fd sp\u00e1nek m\u016f\u017ee depresi je\u0161t\u011b zhor\u0161it. Tyto dv\u011b v\u011bci jsou navz\u00e1jem \u00fazce propojen\u00e9.<\/p>\n\n\n<p>Technologie, jako jsou chytr\u00e9 telefony, po\u010d\u00edta\u010de, televize a vystaven\u00ed modr\u00e9mu sv\u011btlu, maj\u00ed velk\u00fd vliv na n\u00e1\u0161 sp\u00e1nek. Stres a \u0161patn\u00e1 strava, zejm\u00e9na nezdrav\u00e9 j\u00eddlo, tak\u00e9 hraj\u00ed v\u00fdznamnou roli.<\/p>\n\n\n<p>Spac\u00ed l\u00e9ky mohou v z\u00e1va\u017en\u00fdch p\u0159\u00edpadech pomoci usnadnit us\u00edn\u00e1n\u00ed, ale zdravotn\u00edci obecn\u011b nedoporu\u010duj\u00ed jejich dlouhodob\u00e9 u\u017e\u00edv\u00e1n\u00ed. D\u016fvodem je to, \u017ee \u010dasto naru\u0161uj\u00ed p\u0159irozen\u00e9 sp\u00e1nkov\u00e9 cykly, sni\u017euj\u00ed kvalitu sp\u00e1nku a zakr\u00fdvaj\u00ed skute\u010dnou p\u0159\u00ed\u010dinu sp\u00e1nkov\u00fdch probl\u00e9m\u016f.<\/p>\n\n\n<p>V n\u011bkter\u00fdch p\u0159\u00edpadech mohou b\u00fdt p\u0159\u00ed\u010dinou probl\u00e9m\u016f se sp\u00e1nkem potravinov\u00e9 intolerance nebo alergie. Tr\u00e1vic\u00ed syst\u00e9m hraje d\u016fle\u017eitou roli v na\u0161em nervov\u00e9m syst\u00e9mu a mozkov\u00e9 \u010dinnosti a \u0161patn\u00e9 stravovac\u00ed n\u00e1vyky mohou v\u00fdrazn\u011b ovlivnit n\u00e1\u0161 sp\u00e1nek.<\/p>\n\n\n<p>L\u00e9ky n\u00e1m sice mohou pomoci usnout, ale mohou tak\u00e9 zakr\u00fdvat z\u00e1kladn\u00ed probl\u00e9my, jako je dehydratace, nevyv\u00e1\u017een\u00e1 strava nebo potravinov\u00e1 intolerance. Proto je d\u016fle\u017eit\u00e9 zv\u00e1\u017eit v\u0161echny p\u0159isp\u00edvaj\u00edc\u00ed faktory.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Tipy pro lep\u0161\u00ed sp\u00e1nek<\/strong><\/h2>\n\n\n<p>Pokud chceme zlep\u0161it kvalitu sv\u00e9ho sp\u00e1nku, je t\u0159eba zv\u00e1\u017eit mnoho v\u011bc\u00ed:<\/p>\n\n\n<p>Jak doporu\u010duje mnoho knih, je d\u016fle\u017eit\u00e9 omezit vystaven\u00ed modr\u00e9mu sv\u011btlu alespo\u0148 dv\u011b hodiny p\u0159ed span\u00edm.<\/p>\n\n\n<p>Na\u0161t\u011bst\u00ed nov\u00e9 technologie obrazovek nyn\u00ed zahrnuj\u00ed funkce redukce modr\u00e9ho sv\u011btla a m\u016f\u017eete si tak\u00e9 nainstalovat filtry modr\u00e9ho sv\u011btla nebo pou\u017e\u00edt ochrann\u00e9 f\u00f3lie na obrazovku, kter\u00e9 jsou k dispozici online.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Prost\u0159ed\u00ed lo\u017enice<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lo\u017enici vyhra\u010fte v\u00fdhradn\u011b pro odpo\u010dinek a sp\u00e1nek.<\/li>\n\n\n\n<li>Vytvo\u0159te \u00fatulnou atmosf\u00e9ru s tepl\u00fdm osv\u011btlen\u00edm, kter\u00e9 pom\u016f\u017ee va\u0161emu t\u011blu relaxovat.<\/li>\n\n\n\n<li>P\u0159ed span\u00edm se vyh\u00fdbejte stimuluj\u00edc\u00edm \u010dinnostem; volte sp\u00ed\u0161e uklid\u0148uj\u00edc\u00ed \u010dinnosti, jako je \u010dten\u00ed knihy.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Strava a hydratace<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dodr\u017eujte zdrav\u00e9 stravovac\u00ed n\u00e1vyky \u2013 vyh\u00fdbejte se t\u011b\u017ek\u00fdm nebo mastn\u00fdm j\u00eddl\u016fm ve ve\u010dern\u00edch hodin\u00e1ch.<\/li>\n\n\n\n<li>B\u011bhem dne dodr\u017eujte dostate\u010dn\u00fd pitn\u00fd re\u017eim, ale po 17. nebo 18. hodin\u011b omezte p\u0159\u00edjem tekutin, abyste minimalizovali no\u010dn\u00ed buzen\u00ed.<\/li>\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\"><strong>Strava a chrono-v\u00fd\u017eiva<\/strong><\/h2>\n\n\n<p>Ve Francii vy\u0161la zaj\u00edmav\u00e1 kniha od Jeana-Marie Bourrea, kter\u00fd p\u0159edstavuje koncept <em>chrono-v\u00fd\u017eivy<\/em>.<\/p>\n\n\n<p>Jeho v\u00fdzkum ukazuje, \u017ee existuj\u00ed optim\u00e1ln\u00ed a m\u00e9n\u011b optim\u00e1ln\u00ed denn\u00ed doby pro konzumaci ur\u010dit\u00fdch druh\u016f potravin.<\/p>\n\n\n<p>Nap\u0159\u00edklad:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>N\u011bkter\u00e9 kultury preferuj\u00ed r\u00e1no sladkou sn\u00eddani, jin\u00e9 zase slanou. Bourre zkoumal, kter\u00e1 varianta je pro t\u011blo prosp\u011b\u0161n\u011bj\u0161\u00ed.<\/li>\n\n\n\n<li>Zkoumal tak\u00e9, kter\u00e9 potraviny jsou nejvhodn\u011bj\u0161\u00ed p\u0159ed span\u00edm. Nap\u0159\u00edklad konzumace velmi tu\u010dn\u00fdch j\u00eddel ve\u010der m\u016f\u017ee v\u00e9st ke \u0161patn\u00e9mu tr\u00e1ven\u00ed a naru\u0161en\u00ed sp\u00e1nku.<\/li>\n<\/ul>\n\n\n<p>U\u017eite\u010dn\u00e1 m\u016f\u017ee b\u00fdt tak\u00e9 kniha Laurenta Chevaliera <em>Je vis avec une maladie auto-immune<\/em> (\u017diji s autoimunitn\u00edm onemocn\u011bn\u00edm), kter\u00e1 obsahuje rady pro pl\u00e1nov\u00e1n\u00ed j\u00eddel a doporu\u010den\u00ed, co je nejzdrav\u011bj\u0161\u00ed j\u00edst k sn\u00eddani, ob\u011bdu a ve\u010de\u0159i.<\/p>\n\n\n\n\n<p>Jedn\u00e1 se o jak\u00fdsi pl\u00e1n p\u0159\u00edpravy francouzsk\u00fdch j\u00eddel na ka\u017ed\u00fd den v t\u00fddnu (tyto pokrmy zahrnuj\u00ed p\u0159edkrm, hlavn\u00ed j\u00eddlo, s\u00fdr a mal\u00fd dezert): <strong>Francouzsk\u00e1 origin\u00e1ln\u00ed verze:<\/strong> P\u0159eklad: (<a href=\"https:\/\/healthinyourplanet.com\/?p=5622\">odkaz<\/a>).<\/p>\n\n\n<p>Pokud b\u011bhem dne nej\u00edme dostatek j\u00eddla a nevykon\u00e1v\u00e1me fyzickou aktivitu, je to \u010dasto d\u016fvodem, pro\u010d \u0161patn\u011b sp\u00edme. Velk\u00e1 fyzick\u00e1 aktivita n\u00e1s m\u016f\u017ee fyzicky vy\u010derpat a sn\u00ed\u017eit psychick\u00fd stres, ale tak\u00e9 zvy\u0161uje fyzickou z\u00e1t\u011b\u017e. Na\u0161e t\u011blo pot\u0159ebuje dostatek j\u00eddla a energie, aby se mohlo spr\u00e1vn\u011b zotavit.<\/p>\n\n\n<p>Tento vzorov\u00fd t\u00fddenn\u00ed j\u00eddeln\u00ed\u010dek je ur\u010den pro norm\u00e1ln\u00ed \u00farove\u0148 aktivity. Pokud se va\u0161e fyzick\u00e1 aktivita zv\u00fd\u0161\u00ed, m\u011bli byste sv\u00e9 j\u00eddlo p\u0159izp\u016fsobit.<\/p>\n\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Rada, jak v noci usnout: (<em>Z ChatGPT<\/em>):<\/strong><\/h1>\n\n\n<p><em>Abyste v noci l\u00e9pe spali, zam\u011b\u0159te se na optimalizaci sv\u00fdch <strong>n\u00e1vyk\u016f<\/strong>, <strong>prost\u0159ed\u00ed<\/strong> a <strong>du\u0161evn\u00edho stavu<\/strong>. Zde je komplexn\u00ed pr\u016fvodce zalo\u017een\u00fd na v\u011bdecky podlo\u017een\u00fdch strategi\u00edch:<\/em><\/p>\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Stanovte si pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Jd\u011bte sp\u00e1t a vst\u00e1vejte ka\u017ed\u00fd den ve stejnou dobu<\/strong>, i o v\u00edkendech.<\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 regulovat v\u00e1\u0161 cirkadi\u00e1nn\u00ed rytmus.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Vytvo\u0159te si ritu\u00e1l pro uklidn\u011bn\u00ed p\u0159ed span\u00edm<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ztlumte sv\u011btla 1\u20132 hodiny p\u0159ed span\u00edm.<\/li>\n\n\n\n<li>Vyhn\u011bte se obrazovk\u00e1m (telefon\u016fm, tablet\u016fm, televiz\u00edm) alespo\u0148 <strong>1 hodinu p\u0159ed<\/strong> span\u00edm \u2013 modr\u00e9 sv\u011btlo naru\u0161uje melatonin.<\/li>\n\n\n\n<li>Vyzkou\u0161ejte relaxa\u010dn\u00ed aktivity: \n<ul class=\"wp-block-list\">\n<li>\u010cten\u00ed (pap\u00edrov\u00e1 kniha)<\/li>\n\n\n\n<li>Meditace<\/li>\n\n\n\n<li>Jemn\u00e9 prota\u017een\u00ed<\/li>\n\n\n\n<li>Poslech uklid\u0148uj\u00edc\u00ed hudby nebo zvuk\u016f p\u0159\u00edrody<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Optimalizujte sv\u00e9 prost\u0159ed\u00ed pro sp\u00e1nek<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chladn\u00e1, tmav\u00e1, tich\u00e1 m\u00edstnost<\/strong> (ide\u00e1ln\u00ed teplota: 15\u201319 \u00b0C)<\/li>\n\n\n\n<li>Pou\u017e\u00edvejte zatem\u0148ovac\u00ed z\u00e1v\u011bsy nebo spac\u00ed masku<\/li>\n\n\n\n<li>Pokud je hluk probl\u00e9mem, pou\u017eijte p\u0159\u00edstroj na b\u00edl\u00fd \u0161um nebo \u0161punty do u\u0161\u00ed.<\/li>\n\n\n\n<li>Investujte do dobr\u00e9 matrace a pol\u0161t\u00e1\u0159e<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>4. D\u00e1vejte pozor na to, co j\u00edte a pijete<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Po 14:00 hodin\u011b \u017e\u00e1dn\u00fd kofein<\/strong> (k\u00e1va, \u010daj, limon\u00e1da, \u010dokol\u00e1da)<\/li>\n\n\n\n<li>Vyhn\u011bte se alkoholu p\u0159ed span\u00edm \u2013 naru\u0161uje kvalitu sp\u00e1nku.<\/li>\n\n\n\n<li>2\u20133 hodiny p\u0159ed span\u00edm se vyh\u00fdbejte t\u011b\u017ek\u00fdm j\u00eddl\u016fm.<\/li>\n\n\n\n<li>Z\u016fsta\u0148te hydratovan\u00ed, ale omezte p\u0159\u00edjem tekutin 1 hodinu p\u0159ed span\u00edm.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Cvi\u010dte pravideln\u011b, ale ne p\u0159\u00edli\u0161 pozd\u011b<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sna\u017ete se chodit 20\u201330 minut denn\u011b, pom\u00e1h\u00e1 i ch\u016fze.<\/li>\n\n\n\n<li>Vyhn\u011bte se intenzivn\u00edmu cvi\u010den\u00ed 2\u20133 hodiny p\u0159ed span\u00edm.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>6. Zvl\u00e1d\u00e1n\u00ed stresu a \u00fazkosti<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zkuste si ps\u00e1t den\u00edk, abyste se zbavili sv\u00fdch my\u0161lenek.<\/li>\n\n\n\n<li>Pou\u017e\u00edvejte d\u00fdchac\u00ed techniky, jako je <strong>d\u00fdch\u00e1n\u00ed 4-7-8.<\/strong><\/li>\n\n\n\n<li>Zva\u017ete mindfulness nebo aplikace jako Calm nebo Headspace.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>7. Dopl\u0148ky stravy u\u017e\u00edvejte opatrn\u011b (v p\u0159\u00edpad\u011b pot\u0159eby)<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zva\u017ete <strong>melatonin<\/strong> (0,5\u20133 mg), <strong>glycin\u00e1t ho\u0159e\u010dnat\u00fd<\/strong> nebo <strong>L-theanin<\/strong> \u2013 ale nejprve se pora\u010fte se sv\u00fdm l\u00e9ka\u0159em.<\/li>\n\n\n\n<li>Vyhn\u011bte se dlouhodob\u00e9mu u\u017e\u00edv\u00e1n\u00ed pr\u00e1\u0161k\u016f na span\u00ed.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\"><strong>8. Vyvarujte se t\u011bchto \u010dast\u00fdch chyb<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pou\u017e\u00edv\u00e1n\u00ed postele k pr\u00e1ci nebo sledov\u00e1n\u00ed televize (nau\u010dte sv\u016fj mozek spojovat ji se sp\u00e1nkem)<\/li>\n\n\n\n<li>P\u0159\u00edli\u0161 dlouh\u00e9 nebo pozdn\u00ed odpoledn\u00ed zd\u0159\u00edmnut\u00ed (omezte na 20\u201330 minut p\u0159ed 15:00)<\/li>\n\n\n\n<li>Pokud se v noci probud\u00edte, neust\u00e1le kontrolujete hodiny.<\/li>\n<\/ul>\n\n\n<h3 class=\"wp-block-heading\">Pokud nem\u016f\u017eete usnout po 20\u201330 minut\u00e1ch:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vsta\u0148 z postele<\/li>\n\n\n\n<li>Prov\u00e1d\u011bjte klidnou, nestimula\u010dn\u00ed \u010dinnost p\u0159i tlumen\u00e9m osv\u011btlen\u00ed (nap\u0159\u00edklad \u010dten\u00ed).<\/li>\n\n\n\n<li>Vra\u0165te se do postele a\u017e tehdy, kdy\u017e se budete c\u00edtit ospal\u00ed.<\/li>\n<\/ul>\n\n\n","protected":false},"excerpt":{"rendered":"<p>P\u0159ejeme v\u00e1m p\u0159\u00edjemn\u00fd sp\u00e1nek Probl\u00e9my se sp\u00e1nkem jsou dnes velmi \u010dast\u00e9, zejm\u00e9na v na\u0161\u00ed modern\u00ed spole\u010dnosti, a to kv\u016fli depresivn\u00edm poruch\u00e1m, vysok\u00e9 m\u00ed\u0159e vystaven\u00ed technologi\u00edm, neust\u00e1l\u00e9mu stresu a nep\u0159etr\u017eit\u00fdm podn\u011bt\u016fm. \u010casto se \u0159\u00edk\u00e1, \u017ee deprese je nemoc\u00ed tohoto stolet\u00ed, ale \u00fazce s n\u00ed souvis\u00ed tak\u00e9 poruchy sp\u00e1nku. Kdy\u017e jsme v depresi, \u010dasto trp\u00edme probl\u00e9my se [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":5,"footnotes":""},"categories":[1082],"tags":[],"class_list":["post-91273","post","type-post","status-publish","format-standard","hentry","category-zdravi"],"lang":"cs","translations":{"cs":91273,"en":4844,"fr":83552,"es":84334,"pt":84632,"it":85084,"de":85442,"ko":85843,"ro":86160,"pl":86706,"tr":86834,"zh":88927,"el":89456,"fi":89608,"sl":89796,"ja":90728,"pt-br":90936,"ar":91125,"et":91207,"bg":91211,"ru":91215,"uk":91223,"th":91227,"da":91231,"he":91235,"hu":91239,"id":91261,"sv":91265,"lv":91269,"lt":91277},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91273","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=91273"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91273\/revisions"}],"predecessor-version":[{"id":91275,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/91273\/revisions\/91275"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=91273"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=91273"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=91273"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}