{"id":7300,"date":"2020-07-27T08:38:08","date_gmt":"2020-07-27T07:38:08","guid":{"rendered":"https:\/\/spravodajstvo24.sk\/?p=7300"},"modified":"2020-08-04T08:40:33","modified_gmt":"2020-08-04T07:40:33","slug":"kvalita-spanku-sa-v-lete-zhorsuje-jeho-poruchami-trpi-podla-specialistov-takmer-kazdy-druhy-clovek","status":"publish","type":"post","link":"https:\/\/spravodajstvo24.sk\/?p=7300","title":{"rendered":"Kvalita sp\u00e1nku sa v lete zhor\u0161uje, jeho poruchami trp\u00ed pod\u013ea \u0161pecialistov takmer ka\u017ed\u00fd druh\u00fd \u010dlovek"},"content":{"rendered":"\n<p><strong>Dostatok sp\u00e1nku je pre \u013eudsk\u00fd organizmus\nnenahradite\u013en\u00fd. Po\u010das sp\u00e1nku toti\u017e doch\u00e1dza k regener\u00e1cii a\u017e 90 % fyzick\u00fdch a\npsychick\u00fdch s\u00edl. Hlavn\u00fdm predpokladom pre zdrav\u00fd sp\u00e1nok je kvalitn\u00e9 prostredie, ktor\u00e9 n\u00e1m\nho umo\u017e\u0148uje. S letom v\u0161ak prich\u00e1dzaj\u00fa dlhotrvaj\u00face\nvysok\u00e9 teploty a skor\u00e9 rann\u00e9 svetlo, ktor\u00e9 \u013eu\u010fom \u010dasto v sp\u00e1nku br\u00e1ni. Porad\u00edme\nv\u00e1m preto, ako si po\u010das hor\u00facich letn\u00fdch dn\u00ed vytvori\u0165 na sp\u00e1nok ide\u00e1lne podmienky\na na \u010do si da\u0165 pozor. <\/strong><\/p>\n\n\n\n<p><strong>Probl\u00e9my so sp\u00e1nkom rie\u0161i takmer polovica\n\u013eud\u00ed<\/strong><\/p>\n\n\n\n<p>Pod\u013ea celoeur\u00f3pskeho\nprieskumu koncernu JYSK z roku 2018 tr\u00e1pi zl\u00fd alebo ve\u013emi zl\u00fd sp\u00e1nok takmer\n\u0161tvrtinu \u013eud\u00ed. Pod\u013ea odhadov \u0161pecialistov je v\u0161ak os\u00f4b s poruchami sp\u00e1nku\nv\u00fdrazne viac, a to a\u017e okolo 45 %. Medzi naj\u010dastej\u0161ie probl\u00e9my patr\u00ed prechodn\u00e1\nnespavos\u0165, ktor\u00e1 trv\u00e1 maxim\u00e1lne 4 t\u00fd\u017edne, 10 \u2013 15 % popul\u00e1cie trp\u00ed chronickou\nnespavos\u0165ou. Nebezpe\u010denstvo nespavosti vidia lek\u00e1ri predov\u0161etk\u00fdm v tom, \u017ee sa\n\u010dasto podce\u0148uje. Dlhodobo nerie\u0161en\u00e1 nespavos\u0165 m\u00e1 negat\u00edvny vplyv na pozornos\u0165\naj pam\u00e4\u0165, preuk\u00e1zate\u013ene zvy\u0161uje riziko srdcovo-cievnych ochoren\u00ed. V lete m\u00f4\u017ee\nvies\u0165 dokonca aj k sez\u00f3nnej depresii. T\u00e1 sa prejavuje \u00fanavou, apatiou a\npodr\u00e1\u017edenos\u0165ou, m\u00f4\u017ee v\u0161ak sp\u00f4sobi\u0165 aj dlhodob\u00e9 depres\u00edvne stavy. <strong><\/strong><\/p>\n\n\n\n<p><strong>Na kvalitu sp\u00e1nku m\u00e1 vplyv strava,\nstres i pravidelnos\u0165 <\/strong><\/p>\n\n\n\n<p>Nespr\u00e1vne n\u00e1vyky a\nprostredie nevhodn\u00e9 na spanie. To s\u00fa dve hlavn\u00e9 pr\u00ed\u010diny, ktor\u00e9 m\u00f4\u017eu pod\u013ea\nodborn\u00edkov sp\u00e1nok zhor\u0161ova\u0165. Ve\u013ek\u00fa pozornos\u0165 treba venova\u0165 sp\u00e1nkovej hygiene.\nLek\u00e1ri apeluj\u00fa v prvom rade na vhodn\u00fa skladbu potrav\u00edn a n\u00e1pojov. Pred sp\u00e1nkom\nneodpor\u00fa\u010daj\u00fa konzumova\u0165 \u0165a\u017ek\u00e9 jedl\u00e1, kofe\u00edn ani zelen\u00fd \u010daj. Nevhodn\u00e1 je aj\nkonzum\u00e1cia alkoholu. Ten s\u00edce zasp\u00e1vanie ur\u00fdch\u013euje, celkov\u00fa kvalitu sp\u00e1nku v\u0161ak\nv\u00fdrazne zhor\u0161uje. D\u00f4le\u017eit\u00fd je aj pravideln\u00fd re\u017eim. Ak si zvyknete chodi\u0165 spa\u0165 a\nvst\u00e1va\u0165 v\u017edy v rovnakom \u010dase, nespavosti sa m\u00f4\u017eete vyhn\u00fa\u0165. Nieko\u013eko hod\u00edn pred t\u00fdm,\nako si \u013eahnete do postele, sa pok\u00faste vyhn\u00fa\u0165 stresu. Nerie\u0161te pracovn\u00e9\nz\u00e1le\u017eitosti ani nevyrie\u0161en\u00e9 spory, ve\u010der pred span\u00edm sa vyh\u00fdbajte aj ve\u013ekej\nfyzickej z\u00e1\u0165a\u017ei. <strong><\/strong><\/p>\n\n\n\n<p><strong>Tma a ticho s\u00fa pre zasp\u00e1vanie\nnevyhnutn\u00e9<\/strong><\/p>\n\n\n\n<p>Sp\u00e1nkov\u00e1 hygiena v\u0161ak\nnie je v\u0161etko. Okrem spr\u00e1vnych n\u00e1vykov je ve\u013emi d\u00f4le\u017eit\u00e9 vytvorenie vhodn\u00e9ho\nprostredia na spanie. K\u00fdm v zime svieti slnko iba zhruba 50 hod\u00edn mesa\u010dne, v\nlete je po\u010det hod\u00edn slne\u010dn\u00e9ho svitu a\u017e p\u00e4\u0165n\u00e1sobn\u00fd. Obmedzi\u0165 v sp\u00e1lni svetlo je\npreto pod\u013ea expertov nutnos\u0165ou. Svetlo toti\u017e zabra\u0148uje vylu\u010dovaniu horm\u00f3nu\nmelaton\u00ednu, ktor\u00fd je zodpovedn\u00fd za dobr\u00fd sp\u00e1nok. Melaton\u00edn sa sp\u00fa\u0161\u0165a na z\u00e1klade\nsign\u00e1lov fotoreceptorov ukryt\u00fdch v sietnici oka. Pre kvalitn\u00fd sp\u00e1nok je\nd\u00f4le\u017eit\u00e1 absol\u00fatna tma. <em>\u201eZatemni\u0165 izbu aj\nv lete je mo\u017en\u00e9 pomocou vonkaj\u0161\u00edch roliet. Tie toti\u017e dok\u00e1\u017eu vytvori\u0165 a\u017e\nstopercentn\u00fa tmu. V\u00fdznamne zni\u017euj\u00fa aj hladinu hluku, a to a\u017e o 16 dB,\u201c <\/em>vysvet\u013euje <strong>Petr P\u0159ichystal<\/strong> zo\nspolo\u010dnosti Lomax, ktor\u00e1 sa dlhodobo zaober\u00e1 v\u00fdrobou tieniacej techniky. V\u010faka\nvhodn\u00e9mu tieneniu je tak \u013eahk\u00e9 vytvori\u0165 ide\u00e1lne podmienky na sp\u00e1nok aj po\u010das\nd\u0148a. To ocenia najm\u00e4 \u013eudia, ktor\u00ed pracuj\u00fa na no\u010dn\u00e9 zmeny. Pr\u00e1ve t\u00e1to skupina\n\u013eud\u00ed je toti\u017e nespavos\u0165ou najviac ohrozen\u00e1.<\/p>\n\n\n\n<p><strong>Vetranie v lete nepom\u00f4\u017ee<\/strong><\/p>\n\n\n\n<p>\u010eal\u0161\u00ed faktor, ktor\u00fd podstatne\novplyv\u0148uje kvalitu sp\u00e1nku, je spr\u00e1vna teplota v miestnosti. T\u00e1 sa pod\u013ea\nodborn\u00edkov pohybuje medzi 18 \u2013 20 \u00b0C. Po\u010das tropick\u00fdch letn\u00fdch noc\u00ed sa v\u0161ak\nteplota vzduchu m\u00f4\u017ee vy\u0161plha\u0165 a\u017e na 25 \u00b0C. Vetranie je tak sk\u00f4r\nkontraprodukt\u00edvne, vhodn\u00e9 je preto regulova\u0165 teplotu v sp\u00e1lni u\u017e po\u010das d\u0148a. <em>\u201eVonkaj\u0161ie rolety a \u017eal\u00fazie mo\u017eno ovl\u00e1da\u0165\npomocou dia\u013ekov\u00e9ho ovl\u00e1dania alebo centr\u00e1lneho syst\u00e9mu. V\u010faka automatiz\u00e1cii si\nmo\u017eno nastavi\u0165 presn\u00fd re\u017eim, pod\u013ea ktor\u00e9ho bud\u00fa \u017eal\u00fazie regulova\u0165 prienik\nslne\u010dn\u00fdch l\u00fa\u010dov do interi\u00e9ru. U\u017e po\u010das d\u0148a tak mo\u017eno obmedzi\u0165 pr\u00edstup slne\u010dn\u00fdch\nl\u00fa\u010dov do miestnosti a\u017e o 80 percent,\u201c <\/em>spres\u0148uje Petr P\u0159ichystal zo spolo\u010dnosti Lomax.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dostatok sp\u00e1nku je pre \u013eudsk\u00fd organizmus nenahradite\u013en\u00fd. Po\u010das sp\u00e1nku toti\u017e doch\u00e1dza k regener\u00e1cii a\u017e 90 % fyzick\u00fdch a psychick\u00fdch s\u00edl. Hlavn\u00fdm predpokladom pre zdrav\u00fd sp\u00e1nok je kvalitn\u00e9 prostredie, ktor\u00e9 n\u00e1m ho umo\u017e\u0148uje. S letom v\u0161ak prich\u00e1dzaj\u00fa dlhotrvaj\u00face vysok\u00e9 teploty a&hellip;<\/p>\n<p class=\"more-link-p\"><a class=\"more-link\" href=\"https:\/\/spravodajstvo24.sk\/?p=7300\">Read more &rarr;<\/a><\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7300","post","type-post","status-publish","format-standard","hentry","category-cestovny_ruch"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=\/wp\/v2\/posts\/7300","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7300"}],"version-history":[{"count":1,"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=\/wp\/v2\/posts\/7300\/revisions"}],"predecessor-version":[{"id":7301,"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=\/wp\/v2\/posts\/7300\/revisions\/7301"}],"wp:attachment":[{"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7300"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7300"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spravodajstvo24.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7300"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}