[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.peachpit.cz\/dopomozte-si-k-lepsimu-spanku-uz-dnes\/#Article","mainEntityOfPage":"https:\/\/www.peachpit.cz\/dopomozte-si-k-lepsimu-spanku-uz-dnes\/","headline":"Dopomozte si k lep\u0161\u00edmu sp\u00e1nku u\u017e dnes","name":"Dopomozte si k lep\u0161\u00edmu sp\u00e1nku u\u017e dnes","description":"Jak si tedy sp\u00e1nek zlep\u0161it? Pokud trp\u00edte probl\u00e9my s us\u00edn\u00e1n\u00edm, v noci se bud\u00edte, nebo se po probuzen\u00ed c\u00edt\u00edte v\u00edce unaven\u00ed, ne\u017e kdy\u017e jste \u0161li sp\u00e1t, mo\u017en\u00e1 pot\u0159ebujete dopomoci k lep\u0161\u00edmu sp\u00e1nku. Zde je n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m s t\u00edmto probl\u00e9mem mohou pomoci. Vhodn\u00e9 prost\u0159ed\u00ed Sp\u00e1t bychom m\u011bli ve vhodn\u00e9m prost\u0159ed\u00ed. To toti\u017e kvalitu na\u0161eho […]","datePublished":"2024-08-06","dateModified":"2024-08-06","author":{"@type":"Person","@id":"https:\/\/www.peachpit.cz\/author\/#Person","name":"","url":"https:\/\/www.peachpit.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/091b4d684e9af597ec9885a078917281e353fb1084ff05c94355123dbb14e899?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/091b4d684e9af597ec9885a078917281e353fb1084ff05c94355123dbb14e899?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"peachpit.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.peachpit.cz\/wp-content\/uploads\/greg-pappas-rUc9hVE-L-E-unsplash.jpg","url":"https:\/\/www.peachpit.cz\/wp-content\/uploads\/greg-pappas-rUc9hVE-L-E-unsplash.jpg","height":0,"width":0},"url":"https:\/\/www.peachpit.cz\/dopomozte-si-k-lepsimu-spanku-uz-dnes\/","about":["N\u00e1kupy"],"wordCount":426,"articleBody":"        Jak si tedy sp\u00e1nek zlep\u0161it? Pokud trp\u00edte probl\u00e9my s us\u00edn\u00e1n\u00edm, v noci se bud\u00edte, nebo se po probuzen\u00ed c\u00edt\u00edte v\u00edce unaven\u00ed, ne\u017e kdy\u017e jste \u0161li sp\u00e1t, mo\u017en\u00e1 pot\u0159ebujete dopomoci k lep\u0161\u00edmu sp\u00e1nku. Zde je n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m s t\u00edmto probl\u00e9mem mohou pomoci.Vhodn\u00e9 prost\u0159ed\u00edSp\u00e1t bychom m\u011bli ve vhodn\u00e9m prost\u0159ed\u00ed. To toti\u017e kvalitu na\u0161eho sp\u00e1nku velmi ovliv\u0148uje. V m\u00edstnosti by m\u011bla b\u00fdt absolutn\u00ed tma a m\u011bla by zde panovat p\u0159\u00edjemn\u00e1 teplota, mezi 18 a 20 stupni. V m\u00edstnosti by tak\u00e9 nem\u011bl b\u00fdt \u017e\u00e1dn\u00fd hluk. K odstran\u011bn\u00ed ru\u0161iv\u00fdch element\u016f m\u016f\u017eete pou\u017e\u00edt masku na span\u00ed, \u0161punty do u\u0161\u00ed nebo zatem\u0148ovac\u00ed z\u00e1v\u011bsy.Pravideln\u00fd sp\u00e1nkov\u00fd re\u017eimSp\u00e1nkov\u00fd re\u017eim, kter\u00fd m\u00e1 n\u011bjak\u00e1 pravidla a pravideln\u011b se opakuje je takt\u00e9\u017e d\u016fle\u017eit\u00fd. M\u011bli byste chodit sp\u00e1t p\u0159ibli\u017en\u011b ve stejnou dobu a tak\u00e9 ve stejnou dobu sp\u00e1vat. Va\u0161e t\u011blo si tak vytvo\u0159\u00ed p\u0159irozen\u00fd biorytmus, kter\u00fd v\u00e1m pom\u016f\u017ee ke kvalitn\u011bj\u0161\u00edmu sp\u00e1nku.BylinkyV na\u0161ich kraj\u00edch najdete spoustu bylinek, kter\u00e9 v\u00e1m mohou pomoci s us\u00edn\u00e1n\u00edm. Je to ur\u010dit\u011b lep\u0161\u00ed varianta ne\u017e l\u00e9ky na span\u00ed, na kter\u00fdch si m\u016f\u017eete vytvo\u0159it z\u00e1vislost. Nejzn\u00e1m\u011bj\u0161\u00edmi jsou kozl\u00edk l\u00e9ka\u0159sk\u00fd, medu\u0148ka, he\u0159m\u00e1nek nebo levandule. Doporu\u010dujeme tak\u00e9 v odpoledn\u00edch hodin\u00e1ch pop\u00edjet bylinn\u00fd \u010daj na span\u00ed.J\u00eddeln\u00ed\u010dekStrava, kterou p\u0159ij\u00edm\u00e1me, stejn\u011b jako pitn\u00fd re\u017eim, ovliv\u0148uje v\u00e1\u0161 sp\u00e1nek. P\u0159ed span\u00edm se vyh\u00fdbejte n\u00e1poj\u016fm s kofeinem a tak\u00e9 ko\u0159en\u011bn\u00fdm j\u00eddl\u016fm. Vynechte tak\u00e9 tu\u010dn\u00e1 j\u00eddla, kter\u00e1 byste museli dlouho tr\u00e1vit. Vyh\u00fdbejte se tak\u00e9 alkoholu. V odpoledn\u00edch hodin\u00e1ch d\u00e1vejte p\u0159ednost lehk\u00fdm a snadno straviteln\u00fdm j\u00eddl\u016fm.Omezte stresStres zhor\u0161uje n\u00e1\u0161 psychick\u00fd stav, a to m\u00e1 velk\u00fd vliv na n\u00e1\u0161 sp\u00e1nek. M\u016f\u017ee v\u00e1m zabra\u0148ovat v usnut\u00ed anebo v\u00e1m nedovol\u00ed kvalitn\u011b sp\u00e1t. Je d\u016fle\u017eit\u00e9, abyste se nau\u010dili techniky pro zvl\u00e1d\u00e1n\u00ed stresu a sn\u00ed\u017een\u00ed \u00fazkosti. Mezi tyto techniky \u0159ad\u00edme dechov\u00e1 cvi\u010den\u00ed, meditaci nebo t\u0159eba j\u00f3gu. Pokud stres sami nezvl\u00e1d\u00e1te, promluvte si s odborn\u00edkem.                                                                                                                                                                                                                                                                                                                                                                                                  "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Dopomozte si k lep\u0161\u00edmu sp\u00e1nku u\u017e dnes","item":"https:\/\/www.peachpit.cz\/dopomozte-si-k-lepsimu-spanku-uz-dnes\/#breadcrumbitem"}]}]