[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.elkam.sk\/co-je-dobry-a-kvalitny-spanok\/#Article","mainEntityOfPage":"https:\/\/www.elkam.sk\/co-je-dobry-a-kvalitny-spanok\/","headline":"\u010co je dobr\u00fd a kvalitn\u00fd sp\u00e1nok","name":"\u010co je dobr\u00fd a kvalitn\u00fd sp\u00e1nok","description":"Priemerne presp\u00edme tretinu \u017eivota. Ke\u010f sa to tak vezme je to celkom dlh\u00fd \u010das, ktor\u00fd str\u00e1vime ni\u010dneroben\u00edm. A\u017e tak\u00e9 ni\u010dnerobenie to ale nie je. Sp\u00e1nok je pre ka\u017ed\u00fd \u017eiv\u00fd organizmus ve\u013emi d\u00f4le\u017eit\u00fd. Bez neho by sme si zo \u017eivota ve\u013ea neu\u017eili. Doba sp\u00e1nku. Ide\u00e1lna d\u013a\u017eka sp\u00e1nku pre dospel\u00e9ho \u010dloveka je od 7 do 9 hod\u00edn. <a href=\"https:\/\/www.elkam.sk\/co-je-dobry-a-kvalitny-spanok\/\" class=\"more-link\">...<span class=\"screen-reader-text\">  \u010co je dobr\u00fd a kvalitn\u00fd sp\u00e1nok<\/span><\/a>","datePublished":"2018-12-19","dateModified":"2018-12-19","author":{"@type":"Person","@id":"https:\/\/www.elkam.sk\/author\/#Person","name":"","url":"https:\/\/www.elkam.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/aa16db3f0f92015edeb6ced2fbc10116de89c6b4888114a368937de5fe58241b?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/aa16db3f0f92015edeb6ced2fbc10116de89c6b4888114a368937de5fe58241b?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"elkam.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.elkam.sk\/wp-content\/uploads\/img_a294853_w16501_t1545239789.jpg","url":"https:\/\/www.elkam.sk\/wp-content\/uploads\/img_a294853_w16501_t1545239789.jpg","height":0,"width":0},"url":"https:\/\/www.elkam.sk\/co-je-dobry-a-kvalitny-spanok\/","wordCount":429,"articleBody":" Priemerne presp\u00edme tretinu \u017eivota. Ke\u010f sa to tak vezme je to celkom dlh\u00fd \u010das, ktor\u00fd str\u00e1vime ni\u010dneroben\u00edm. A\u017e tak\u00e9 ni\u010dnerobenie to ale nie je. Sp\u00e1nok je pre ka\u017ed\u00fd \u017eiv\u00fd organizmus ve\u013emi d\u00f4le\u017eit\u00fd. Bez neho by sme si zo \u017eivota ve\u013ea neu\u017eili.Doba sp\u00e1nku. Ide\u00e1lna d\u013a\u017eka sp\u00e1nku pre dospel\u00e9ho \u010dloveka je od 7 do 9 hod\u00edn. Dlh\u0161\u00ed, ale aj krat\u0161\u00ed sp\u00e1nok m\u00f4\u017ee ma\u0165 na fyzick\u00e9 aj psychick\u00e9 zdravie \u010dloveka nepriazniv\u00fd vplyv.Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k Depresi\u00e1m a n\u00e1ladovosti Zn\u00ed\u017eeniu fyzick\u00e9ho v\u00fdkonu \u2013 pomal\u0161ia ch\u00f4dza, slab\u0161ie \u0161portov\u00e9 v\u00fdkony Nadv\u00e1he \u2013 m\u00e1lo sp\u00e1nku nar\u00fa\u0161a tvorbu horm\u00f3nov zodpovedn\u00fdch za pocity hladu a s\u00fdtosti Zab\u00fadaniu, probl\u00e9mom s pam\u00e4\u0165ou a koncentr\u00e1ciou \u2013 mozog v noci triedi inform\u00e1cie. Podstatn\u00e9 poznatky ulo\u017e\u00ed do kr\u00e1tkodobej, alebo dlhodobej pam\u00e4te, zvy\u0161uje sa kapacita pam\u00e4te a zlep\u0161uje sa na\u0161a schopnos\u0165 s\u00fastredi\u0165 sa. Cukrovke II. typu \u2013nedostatok sp\u00e1nku vedie k zn\u00ed\u017eeniu citlivosti na inzul\u00edn, \u010do sa prejav\u00ed cukrovkou. V ka\u017edej etape n\u00e1\u0161ho \u017eivota potrebujeme in\u00fa d\u013a\u017eku \u017eivota. Ak sa aj v\u00e1m zd\u00e1, \u017ee mal\u00e9 deti st\u00e1le spia vedzte, \u017ee je to pre ne prirodzen\u00e9. \u010c\u00edm sme star\u0161\u00ed t\u00fdm menej sp\u00e1nku potrebujeme. Novorodenci potrebuj\u00fa cca 16 hod\u00edn sp\u00e1nku denne, zatia\u013e \u010do osob\u00e1m nad 65 rokov posta\u010d\u00ed 7 hod\u00edn dobr\u00e9ho odpo\u010dinku.Zlep\u0161ite svoj sp\u00e1nok.  Ak patr\u00edte k \u013eudom, ktor\u00ed nevedia ve\u010der zaspa\u0165, alebo sa nieko\u013ekokr\u00e1t v noci zobud\u00edte v\u00e1\u0161 sp\u00e1nok nie je dobr\u00fd. Ak je dobr\u00fd sp\u00e1nok v\u00e1\u0161 sen, presta\u0148te ho sn\u00edva\u0165 a poriadne sa vyspite.Jedlo\u2013 vyhnite sa \u0165a\u017ek\u00fdm mastn\u00fdm jedl\u00e1m pred sp\u00e1nkom. Dajte si mandle, kiwi, ryby, alebo vla\u0161sk\u00e9 orechy \u2013 tieto potraviny obsahuj\u00fa l\u00e1tky, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zaspa\u0165 r\u00fdchlej\u0161ie.\u010caj z byliniek\u2013 harman\u010dek, ginkgo biloba, alebo valeri\u00e1na lek\u00e1rska p\u00f4sobia upokojuj\u00faco. V\u010faka nim r\u00fdchlej\u0161ie zasp\u00edte a nebudete sa po\u010das noci preb\u00fadza\u0165.Elektronika \u2013 v miestnosti, v ktorej sp\u00edte by nemala by\u0165 \u017eiadna elektronika (TV, mobil, laptop, po\u010d\u00edta\u010d,&#8230;). Tieto spotrebi\u010de vysielaj\u00fa tzv modr\u00e9 svetlo, ktor\u00e9 nar\u00fa\u0161a tvorbu melaton\u00ednu (horm\u00f3nu, ktor\u00fd je zodpovedn\u00fd za dobr\u00fd sp\u00e1nok). Ak to inak nejde uistite sa, \u017ee s\u00fa spotrebi\u010de vypnut\u00e9 (nie v pohotovostnom re\u017eime, alebo len uspat\u00e9).                                                                                                                                                                                                                                                                                                                                                                                        4.5\/5 - (2 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"\u010co je dobr\u00fd a kvalitn\u00fd sp\u00e1nok","item":"https:\/\/www.elkam.sk\/co-je-dobry-a-kvalitny-spanok\/#breadcrumbitem"}]}]