[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.istos.sk\/neviete-zaspat-v-noci-sa-casto-budite-a-dospavate-to-rano\/#Article","mainEntityOfPage":"https:\/\/www.istos.sk\/neviete-zaspat-v-noci-sa-casto-budite-a-dospavate-to-rano\/","headline":"Neviete zaspa\u0165? V noci sa \u010dasto bud\u00edte  a \u201edosp\u00e1vate to\u201c r\u00e1no?","name":"Neviete zaspa\u0165? V noci sa \u010dasto bud\u00edte  a \u201edosp\u00e1vate to\u201c r\u00e1no?","description":"1.\u00a0\u00a0\u00a0\u00a0\u00a0 Zbavte sa svetla v sp\u00e1lni Eliminujte pouli\u010dn\u00e9, a in\u00e9 svetl\u00e1. Zatemnite okn\u00e1! Pre dosiahnutie \u00faplnej tmy m\u00f4\u017eete pou\u017ei\u0165 napr. aj masku na o\u010di. Zrakov\u00fd nerv, riadiaci biologick\u00e9 hodiny zaznamen\u00e1va […]","datePublished":"2017-02-15","dateModified":"2017-02-15","author":{"@type":"Person","@id":"https:\/\/www.istos.sk\/author\/#Person","name":"","url":"https:\/\/www.istos.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0c4621640b5c0734669aeb181ef77969b528487727344f28e734a206566ea0f1?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0c4621640b5c0734669aeb181ef77969b528487727344f28e734a206566ea0f1?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"istos.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.istos.sk\/wp-content\/uploads\/img_a280117_w2010_t1492248759.jpg","url":"https:\/\/www.istos.sk\/wp-content\/uploads\/img_a280117_w2010_t1492248759.jpg","height":0,"width":0},"url":"https:\/\/www.istos.sk\/neviete-zaspat-v-noci-sa-casto-budite-a-dospavate-to-rano\/","wordCount":482,"articleBody":"1.\u00a0\u00a0\u00a0\u00a0\u00a0 Zbavte sa svetla v sp\u00e1lniEliminujte pouli\u010dn\u00e9, a in\u00e9 svetl\u00e1. Zatemnite okn\u00e1! Pre dosiahnutie \u00faplnej tmy m\u00f4\u017eete pou\u017ei\u0165 napr. aj masku na o\u010di. Zrakov\u00fd nerv, riadiaci biologick\u00e9 hodiny zaznamen\u00e1va ka\u017ed\u00fd sveteln\u00fd vnem, a to aj cez zavret\u00e9 o\u010di. Vy\u0161le sign\u00e1l do mozgu, ktor\u00fd V\u00e1s za\u010dne pripravova\u0165 na prebudenie sa. Ostr\u00e9mu svetlu po\u010das noci sa vyhnite aj vtedy, ke\u010f mus\u00edte \u00eds\u0165 na WC. Svie\u010dka, alebo in\u00e9 jemn\u00e9 svetielko na cestu sta\u010d\u00ed.\u00a0\u00a02.\u00a0\u00a0\u00a0\u00a0\u00a0 V\u00a0posteli nepracujte\u013dudia \u010dasto sleduj\u00fa \u201eTV\u201c a\u00a0pracuj\u00fa na \u201ePC\u201c priamo z\u00a0postele. Je to v\u0161ak chyba! Mozog stimuluj\u00facu \u010dinnos\u0165, ukon\u010dite najmenej jednu hodinu pred span\u00edm. Poste\u013eje miesto odpo\u010dinku, ktor\u00e9 si vyhra\u010fte v\u00fdlu\u010dne na sp\u00e1nok a oddych. Ve\u010der si rad\u0161ej nie\u010do pre\u010d\u00edtajte pri jemnom osvetlen\u00ed (\u013eahk\u00fd \u017e\u00e1ner, ni\u010d rozru\u0161uj\u00face). Pom\u00f4c\u0165 m\u00f4\u017eeaj hor\u00faca sprcha, mas\u00e1\u017e od partnera, medit\u00e1cia, \u201echill out\u201c hudba…3.\u00a0\u00a0\u00a0\u00a0\u00a0 \u013dahnite si a\u00a0vsta\u0148te pribli\u017ene v\u00a0rovnakom \u010daseSp\u00e1nkov\u00fd rytmus by mal by\u0165 pravideln\u00fd, a\u00a0to po\u010das pracovn\u00e9ho t\u00fd\u017ed\u0148a, ako\u00a0aj cez v\u00edkend.Telo V\u00e1m to vr\u00e1ti u\u013eah\u010den\u00edm zasp\u00e1vania a\u00a0rann\u00e9ho vst\u00e1vania.4.\u00a0\u00a0\u00a0\u00a0\u00a0 Sp\u00e1l\u0148u pr\u00edli\u0161 nevykurujteNajvhodnej\u0161ia teplota pre sp\u00e1nok sa pohybuje medzi 15 \u2013 20 stup\u0148ami C (nemala by prekro\u010di\u0165 22 \u00b0C).Telo sa v noci ochladzuje. U\u017e na\u0161e babi\u010dky sp\u00e1vali pod obrovsk\u00fdmi perinami, plnen\u00fdmi hus\u00edm per\u00edm, ktor\u00e9 ich v\u00a0zime zahriali. Nemali radi\u00e1tory. Ani nevedeli, \u017ee pr\u00e1ve chladnej\u0161ia miestnos\u0165 napodob\u0148uje po\u010das noci prirodzen\u00fd pokles teploty v\u00a0tele, a\u00a0tak umo\u017e\u0148uje kvalitn\u00fd sp\u00e1nok.5.\u00a0\u00a0\u00a0\u00a0\u00a0 Pou\u017eite \u0161tuple do u\u0161\u00edRu\u0161ia V\u00e1s v\u00a0noci r\u00f4zne zvuky? Partner\/partnerka chr\u00e1pe? Zak\u00fapte si \u0161tuple do u\u0161\u00ed! V\u00a0lek\u00e1r\u0148ach n\u00e1jdete zna\u010dkov\u00e9, vysoko efekt\u00edvne a za n\u00edzku cenu!6.\u00a0\u00a0\u00a0\u00a0\u00a0 Cho\u010fte spa\u0165 skoro ve\u010derK\u00fdm neexistovala v\u00a0na\u0161ich \u017eivotoch elektrina chodili \u013eudia sp\u00e1va\u0165 chv\u00ed\u013eu po z\u00e1pade slnka. Tak to dodnes robia na\u0161e zvieratk\u00e1. Organizmus sa detoxikuje v\u00a0\u010dase medzi23. – 1. hodinou v\u00a0noci. Ak nesp\u00e1vate v\u00a0tomto \u010dase, tox\u00edny sa z V\u00e1\u0161ho\u00a0tela nevylu\u010duj\u00fa, ale ukladaj\u00fa nasp\u00e4\u0165 do pe\u010dene.7.\u00a0\u00a0\u00a0\u00a0\u00a0 Zaobstarajte si origin\u00e1lny bud\u00edkNepou\u017e\u00edvajte hlasn\u00fd bud\u00edk, ktor\u00fd V\u00e1s zbyto\u010dne, n\u00e1razovo, vytrhne zo sp\u00e1nku! Investujte bu\u010f do slne\u010dn\u00e9ho, alebo hudobn\u00e9ho bud\u00edka. Intenzita hudby (napr. spev vt\u00e1kov) a svetla sa bude postupne zvy\u0161ova\u0165. Tento efekt napodob\u0148uje v\u00fdchod slnka.Po\u010das d\u0148a pite dostatok vody a jedzte zeleninu. Doprajte si ban\u00e1n zmie\u0161an\u00fd s\u00a0mliekom.Ve\u010der sa vo Va\u0161om tele \u013eah\u0161ie vytvor\u00ed sp\u00e1nkov\u00fd horm\u00f3n.                                                                                                                                                                                                                                                                                                                                                                                         5\/5 - (2 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Neviete zaspa\u0165? V noci sa \u010dasto bud\u00edte  a \u201edosp\u00e1vate to\u201c r\u00e1no?","item":"https:\/\/www.istos.sk\/neviete-zaspat-v-noci-sa-casto-budite-a-dospavate-to-rano\/#breadcrumbitem"}]}]