[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.jenikcz.cz\/faze-spanku-proc-se-obcas-budime-unaveni\/#Article","mainEntityOfPage":"https:\/\/www.jenikcz.cz\/faze-spanku-proc-se-obcas-budime-unaveni\/","headline":"F\u00e1ze sp\u00e1nku \u2013 pro\u010d se ob\u010das bud\u00edme unaven\u00ed?","name":"F\u00e1ze sp\u00e1nku \u2013 pro\u010d se ob\u010das bud\u00edme unaven\u00ed?","description":"Zn\u00e1te to – zazvon\u00ed bud\u00edk a vy se c\u00edt\u00edte, jako byste nespali dva dny. Z postele se v\u00e1m nechce, bud\u00edk posouv\u00e1te d\u00e1l a d\u00e1l a neb\u00fdt povinnost\u00ed,...","datePublished":"2019-01-27","dateModified":"2023-05-31","author":{"@type":"Person","@id":"https:\/\/www.jenikcz.cz\/author\/#Person","name":"","url":"https:\/\/www.jenikcz.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4eaadff62661a2c38386085c87f88f683e575f9fda122ff8560bf1208996f3c5?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4eaadff62661a2c38386085c87f88f683e575f9fda122ff8560bf1208996f3c5?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"jenikcz.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.jenikcz.cz\/wp-content\/uploads\/img_a340878_w2438_t1553708055.jpg","url":"https:\/\/www.jenikcz.cz\/wp-content\/uploads\/img_a340878_w2438_t1553708055.jpg","height":0,"width":0},"url":"https:\/\/www.jenikcz.cz\/faze-spanku-proc-se-obcas-budime-unaveni\/","about":["Produkty"],"wordCount":528,"articleBody":"\tZn\u00e1te to – zazvon\u00ed bud\u00edk a vy se c\u00edt\u00edte, jako byste nespali dva dny. Z postele se v\u00e1m nechce, bud\u00edk posouv\u00e1te d\u00e1l a d\u00e1l a neb\u00fdt povinnost\u00ed, nevstanete do ob\u011bda. Jindy, sp\u00ed\u0161e z\u0159\u00eddka, se ov\u0161em probouz\u00edte t\u011bsn\u011b p\u0159ed prvn\u00edm bud\u00edkem, c\u00edt\u00edte se siln\u00ed, odpo\u010dat\u00ed – p\u0159ipraveni na pracovn\u00ed den a pozitivn\u011b nalad\u011bni. V \u010dem tkv\u00ed tento rozd\u00edl? A jak se probouzet odpo\u010dat\u00ed \u010dast\u011bji?\t\tOdpov\u011bdi na tyto ot\u00e1zky uvedeme teoretick\u00fdm z\u00e1kladem. Sp\u00e1nek je stav, kdy organismus do\u010derp\u00e1v\u00e1 ztracenou energii, svaly regeneruj\u00ed drobn\u00e1 poran\u011bn\u00ed a dopl\u0148uj\u00ed z\u00e1soby. Mozkov\u00e1 aktivita je tlumen\u00e1 oproti stavu bd\u011bn\u00ed a mozek m\u00e1 tak dostatek \u010dasu k ulo\u017een\u00ed a ut\u0159\u00edd\u011bn\u00ed poznatk\u016f p\u0159ede\u0161l\u00e9ho dne. Jen\u017ee toto neplat\u00ed po celou dobu sp\u00e1nku stejn\u011b. Z\u00e1kladem je st\u0159\u00edd\u00e1n\u00ed dvou f\u00e1z\u00ed – REM (z angli\u010dtiny – rapid eyes movements – rychl\u00e9 pohyby o\u010d\u00ed) a nREM (non REM).\t\tREM f\u00e1ze p\u0159ipom\u00edn\u00e1 bd\u011bl\u00fd stav – srdce bije na \u00farovni klidov\u00e9 tepov\u00e9 frekvence, \u010dast\u00e9 jsou pohyby t\u011bla, jist\u00e9 o\u010d\u00ed. Prob\u00edhaj\u00ed v n\u011bm sny. Ty slou\u017e\u00ed k ucelen\u00ed denn\u00edch poznatk\u016f. Jedn\u00e1 se o regenera\u010dn\u00ed f\u00e1zi CNS. NonREM je hlubok\u00fd sp\u00e1nek, kdy aktivita mozku ust\u00e1v\u00e1, tlum\u00ed se fyziologick\u00e9 projevy. Tady regeneruje svalstvo. St\u0159\u00edd\u00e1n\u00ed t\u011bchto f\u00e1z\u00ed m\u00e1 velk\u00fd v\u00fdznam. Tak zvan\u00fd sp\u00e1nkov\u00fd rytmus, pokud nen\u00ed naru\u0161en\u00fd, d\u00e1v\u00e1 z\u00e1klad pro poda\u0159en\u00fd vstup do nov\u00e9ho dne. Sp\u00e1nkov\u00fd rytmus ovliv\u0148uje nejv\u00edce produkce hormonu melatoninu. Ten se produkuju ve tm\u011b, sv\u011btlo jeho v\u00fdskyt v krvi sni\u017euje. \u010c\u00edm v\u00edce melatoninu, t\u00edm kvalitn\u011bj\u0161\u00ed st\u0159\u00edd\u00e1n\u00ed f\u00e1z\u00ed a cel\u00fd sp\u00e1nek.\t\tJak tedy dos\u00e1hnout toho, abychom l\u00e9pe spali a byli tak r\u00e1no odpo\u010dat\u00ed? Mezi z\u00e1kladn\u00ed kameny \u00fasp\u011bchu pat\u0159\u00ed:\t·         pravideln\u00fd \u010das us\u00edn\u00e1n\u00ed \t·         minimum sv\u011btla v m\u00edstnosti\t·         p\u0159ed span\u00edm nepijte k\u00e1vu, neku\u0159te\t·         vyhn\u011bte se kouk\u00e1n\u00ed do mobilu, tabletu, monitoru – modr\u00e9 sv\u011btlo p\u016fsob\u00ed jako denn\u00ed – netvo\u0159\u00ed se melatonin\t·         p\u0159ipravte se na sp\u00e1nek – mezi posledn\u00ed aktivitou (pr\u00e1ce u PC, cvi\u010den\u00ed…) a sp\u00e1nkem m\u011bjte alespo\u0148 hodinov\u00fd interval\t·         neus\u00ednejte v p\u0159etopen\u00e9 m\u00edstnosti\t·         vyv\u011btrejte, a\u0165 m\u00e1 mozek dostatek kysl\u00edku\tSamoz\u0159ejm\u011b m\u016f\u017eete vyu\u017e\u00edt i s\u00edlu n\u011bkter\u00fdch bylinek. T\u0159ezalka, medu\u0148ka \u010di kozl\u00edk l\u00e9ka\u0159sk\u00fd blahod\u00e1rn\u011b p\u016fsob\u00ed na rychlost us\u00edn\u00e1n\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        4.2\/5 - (12 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"F\u00e1ze sp\u00e1nku \u2013 pro\u010d se ob\u010das bud\u00edme unaven\u00ed?","item":"https:\/\/www.jenikcz.cz\/faze-spanku-proc-se-obcas-budime-unaveni\/#breadcrumbitem"}]}]