[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.crra.cz\/tipy-jak-zlepsit-kvalitu-spanku\/#Article","mainEntityOfPage":"https:\/\/www.crra.cz\/tipy-jak-zlepsit-kvalitu-spanku\/","headline":"Tipy, jak zlep\u0161it kvalitu sp\u00e1nku","name":"Tipy, jak zlep\u0161it kvalitu sp\u00e1nku","description":"Zam\u011b\u0159te se na m\u00edstnost ve kter\u00e9 sp\u00edte Pod\u00edvejte se na m\u00edsto, kde sp\u00edte. Je lo\u017enice p\u0159edt\u00edm, ne\u017e jdete sp\u00e1t vyv\u011btran\u00e1 a s optim\u00e1ln\u00ed teplotou p\u0159es noc (18-20 stup\u0148\u016f)? M\u00e1te v lo\u017enici kv\u011btiny? Aloe vera nebo tchynin jazyk pom\u016f\u017eou pro\u010distit vzduch. Speci\u00e1ln\u00ed pozornost v\u011bnujte tak\u00e9 samotn\u00e9 posteli, je v\u00e1m matrace pohodln\u00e1? Pokud c\u00edt\u00edte, \u017ee n\u011bco nen\u00ed tak \u00fapln\u011b ono, napravte to. […]","datePublished":"2022-06-16","dateModified":"2023-05-03","author":{"@type":"Person","@id":"https:\/\/www.crra.cz\/author\/#Person","name":"","url":"https:\/\/www.crra.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/06473a178d94fb830b46e277369729e9534f2612e261ec2f1ee96b672ef473e2?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/06473a178d94fb830b46e277369729e9534f2612e261ec2f1ee96b672ef473e2?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"crra.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.crra.cz\/wp-content\/uploads\/povle%C4%8D_1.PNG","url":"https:\/\/www.crra.cz\/wp-content\/uploads\/povle%C4%8D_1.PNG","height":0,"width":0},"url":"https:\/\/www.crra.cz\/tipy-jak-zlepsit-kvalitu-spanku\/","about":["Lifestyle"],"wordCount":426,"articleBody":"Zam\u011b\u0159te se na m\u00edstnost ve kter\u00e9 sp\u00edtePod\u00edvejte se na m\u00edsto, kde sp\u00edte. Je lo\u017enice p\u0159edt\u00edm, ne\u017e jdete sp\u00e1t vyv\u011btran\u00e1 a s optim\u00e1ln\u00ed teplotou p\u0159es noc (18-20 stup\u0148\u016f)? M\u00e1te v lo\u017enici kv\u011btiny? Aloe vera nebo tchynin jazyk pom\u016f\u017eou pro\u010distit vzduch. Speci\u00e1ln\u00ed pozornost v\u011bnujte tak\u00e9 samotn\u00e9 posteli, je v\u00e1m matrace pohodln\u00e1? Pokud c\u00edt\u00edte, \u017ee n\u011bco nen\u00ed tak \u00fapln\u011b ono, napravte to.Minimalizujte ru\u0161iv\u00e9 vlivyNedopus\u0165te, aby v\u00e1s ru\u0161il jak\u00fdkoliv zvuk, nap\u0159\u00edklad zapnut\u00e9 televize. Pamatujte na to, \u017ee hluk naru\u0161uje f\u00e1zi us\u00edn\u00e1n\u00ed.Vypn\u011bte modr\u00e9 sv\u011btloModr\u00e9 sv\u011btlo vyza\u0159uje elektronika jako televize a mobiln\u00ed telefony. Ke \u0161kod\u011b je, \u017ee modr\u00e9 sv\u011btlo v t\u011ble blokuje tvorbu melatoninu (hormon, kter\u00fd m\u00e1 vliv na kvalitu na\u0161eho sp\u00e1nku). Na\u0161e biologick\u00e9 hodiny jsou nastaveny na pravideln\u00e9 st\u0159\u00edd\u00e1n\u00ed dne a noci. Modr\u00fdm sv\u011btlem si m\u016f\u017eeme tento p\u0159irozen\u00fd biorytmus rozhodit, co\u017e se samoz\u0159ejm\u011b projev\u00ed na kvalit\u011b na\u0161eho sp\u00e1nku.Vytvo\u0159te si sp\u00e1nkovou rutinuVst\u00e1vejte a ve\u010der cho\u010fte sp\u00e1t v p\u0159ibli\u017en\u011b stejnou hodinu (i o v\u00edkendech).Cvi\u010dte rad\u011bji p\u0159es denR\u00e1di si ve\u010der dop\u0159ejete lekci dynamick\u00e9ho boxu? I to m\u016f\u017ee br\u00e1nit ve snadn\u00e9m us\u00edn\u00e1n\u00ed. Zkuste b\u00fdt zhruba 3 hodiny p\u0159ed span\u00edm u\u017e zcela v klidu.Odpoledn\u00ed sp\u00e1nek po ob\u011bd\u011b jen p\u016fl hodinyOdpoledn\u00ed \u0161lof\u00edk je fajn, ale nep\u0159ekra\u010dujte dobu sp\u00e1nku 30 minut. Del\u0161\u00ed sp\u00e1nek by v\u00e1m u\u017e ovlivnil ve\u010dern\u00ed us\u00edn\u00e1n\u00ed i sp\u00e1nek v noci.\u00a0Lehk\u00e1 ve\u010de\u0159eTu\u010dn\u00e1 ve\u010de\u0159e v\u00e1m klidn\u00e9 sny nezaru\u010d\u00ed. T\u011blo bude m\u00edt co d\u011blat s tr\u00e1ven\u00edm a no\u010dn\u00ed regenerace tak nebude efektivn\u00ed. Ve\u010dern\u00ed pokrm by m\u011bl b\u00fdt lehk\u00fd a dob\u0159e straviteln\u00fd. Vyhn\u011bte se tak\u00e9 alkoholu, nikotinu a kofeinu. Naopak m\u016f\u017eete vyzkou\u0161et bylinkov\u00e9 \u010daje s lehce sedativn\u00edmi \u00fa\u010dinky (medu\u0148ka, t\u0159ezalka nebo he\u0159m\u00e1nek).Uklidn\u011bte my\u0161lenkyV hlav\u011b se v\u00e1m hon\u00ed tis\u00edc my\u0161lenek a k tomu m\u00e1te starost\u00ed nad hlavu? Zkuste si v\u0161echny probl\u00e9my sepsat na pap\u00edr, ve\u010der si d\u00e1t teplou koupel s levandul\u00ed a zklidnit se u kr\u00e1tk\u00e9 meditace (sta\u010d\u00ed i 5 minut).\u00a0                                                                                                                                                                                                                                                                                                                                                                                        3.9\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Tipy, jak zlep\u0161it kvalitu sp\u00e1nku","item":"https:\/\/www.crra.cz\/tipy-jak-zlepsit-kvalitu-spanku\/#breadcrumbitem"}]}]