{"id":9507,"date":"2024-05-16T09:28:47","date_gmt":"2024-05-16T07:28:47","guid":{"rendered":"https:\/\/www.srovnator.cz\/?p=9507"},"modified":"2024-06-24T07:54:08","modified_gmt":"2024-06-24T05:54:08","slug":"jak-vypada-zdravy-spanek-a-jak-si-ho-doprat","status":"publish","type":"post","link":"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/","title":{"rendered":"Jak vypad\u00e1 zdrav\u00fd sp\u00e1nek a jak si ho dop\u0159\u00e1t?"},"content":{"rendered":"<p><strong>Probl\u00e9my se\u00a0soust\u0159ed\u011bn\u00edm, nadv\u00e1ha, zkracov\u00e1n\u00ed d\u00e9lky \u017eivota i\u00a0zv\u00fd\u0161en\u00e9 riziko v\u00e1\u017en\u00fdch onemocn\u011bn\u00ed \u2013 to\u00a0jsou jen\u00a0n\u011bkter\u00e9 mo\u017en\u00e9 negativn\u00ed d\u016fsledky nekvalitn\u00edho sp\u00e1nku. Kvalitn\u00ed sp\u00e1nek naopak zaji\u0161\u0165uje celkovou regeneraci organismu a\u00a0je\u00a0nezbytn\u00fd pro\u00a0fyzick\u00e9 i\u00a0du\u0161evn\u00ed zdrav\u00ed. Co\u00a0m\u016f\u017eete ud\u011blat pro\u00a0to, abyste si ka\u017edou noc dop\u0159\u00e1li zdrav\u00fd sp\u00e1nek a\u00a0r\u00e1no se\u00a0probouzeli pln\u00ed energie?<\/strong><\/p>\n<h2>Jak m\u00e1 vypadat zdrav\u00fd sp\u00e1nek?<\/h2>\n<p>Zdrav\u00fd sp\u00e1nek je\u00a0kvalitn\u00ed a\u00a0dostate\u010dn\u011b dlouh\u00fd sp\u00e1nek, b\u011bhem kter\u00e9ho doch\u00e1z\u00ed k\u00a0regeneraci fyzick\u00fdch i\u00a0psychick\u00fdch sil a\u00a0po\u00a0n\u011bm\u017e se\u00a0\u010dlov\u011bk c\u00edt\u00ed odpo\u010dat\u00fd a\u00a0pozitivn\u011b nalad\u011bn\u00fd na\u00a0nadch\u00e1zej\u00edc\u00ed den. <b>U\u00a0dosp\u011bl\u00e9ho \u010dlov\u011bka by\u00a0m\u011bl zdrav\u00fd sp\u00e1nek trvat 7 a\u017e 9\u00a0hodin<\/b>. Negativn\u00ed n\u00e1sledky pro\u00a0lidsk\u00fd organismus m\u016f\u017ee m\u00edt p\u0159\u00edli\u0161 kr\u00e1tk\u00fd, ale i\u00a0p\u0159\u00edli\u0161 dlouh\u00fd sp\u00e1nek.<\/p>\n<p>Sp\u00ed\u0161e ne\u017e na\u00a0d\u00e9lce sp\u00e1nku v\u0161ak z\u00e1le\u017e\u00ed na\u00a0jeho kvalit\u011b a\u00a0pravidelnosti \u2013 tedy na\u00a0tom, zda sp\u00e1nek proch\u00e1z\u00ed v\u0161emi f\u00e1zemi sp\u00e1nku a\u00a0zda m\u00e1 \u010dlov\u011bk vytvo\u0159en\u00fd pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim. O\u00a0pravideln\u00e9m sp\u00e1nkov\u00e9m re\u017eimu hovo\u0159\u00edme tehdy, kdy\u017e\u00a0vst\u00e1v\u00e1me a\u00a0chod\u00edme sp\u00e1t ka\u017ed\u00fd den v\u00a0p\u0159ibli\u017en\u011b stejn\u00fd \u010das. Pro\u00a0kvalitn\u00ed sp\u00e1nek je\u00a0tato pravidelnost velmi d\u016fle\u017eit\u00e1.<\/p>\n<img decoding=\"async\" width=\"770\" height=\"500\" src=\"https:\/\/storage.googleapis.com\/wp-resources\/srovnator.cz\/ng\/2024\/05\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat.webp\" class=\" wp-post-image wp-stateless-item\" alt=\"Jak vypad\u00e1 zdrav\u00fd sp\u00e1nek a jak si ho dop\u0159\u00e1t?\" title=\"Jak vypad\u00e1 zdrav\u00fd sp\u00e1nek a jak si ho dop\u0159\u00e1t?\" data-image-size=\"full\" data-stateless-media-bucket=\"wp-resources\" data-stateless-media-name=\"srovnator.cz\/ng\/2024\/05\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat.webp\" \/><div class=\"small mb-4 mt-2 text-center\">Zdrav\u00fd sp\u00e1nek je z\u00e1sadn\u00ed pro regeneraci organismu<\/div>\n<p>Aby\u00a0byl\u00a0sp\u00e1nek zdrav\u00fd a\u00a0kvalitn\u00ed, mus\u00ed proj\u00edt v\u0161emi f\u00e1zemi, kter\u00e9\u00a0se\u00a0v\u00a0pravideln\u00fdch cyklech opakuj\u00ed. Hlavn\u00edmi f\u00e1zemi jsou tzv. <b>NREM<\/b> a\u00a0<b>REM<\/b> <b>f\u00e1ze<\/b>.<\/p>\n<p>B\u011bhem <b>NREM f\u00e1ze<\/b> p\u0159ech\u00e1z\u00ed t\u011blo z\u00a0f\u00e1ze ospalosti a\u017e do\u00a0hlubok\u00e9ho sp\u00e1nku, d\u00fdch\u00e1n\u00ed a\u00a0tep se\u00a0zpomaluje, svaly se\u00a0uvol\u0148uj\u00ed a\u00a0t\u011blesn\u00e1 teplota kles\u00e1. V\u00a0nejhlub\u0161\u00edm sp\u00e1nku doch\u00e1z\u00ed k\u00a0maxim\u00e1ln\u00edmu uvoln\u011bn\u00ed a\u00a0k\u00a0celkov\u00e9 fyzick\u00e9 regeneraci organismu.<\/p>\n<p><b>REM f\u00e1ze<\/b> je\u00a0naopak charakteristick\u00e1 zv\u00fd\u0161enou mozkovou aktivitou a\u00a0rychl\u00fdmi pohyby o\u010d\u00ed a\u00a0je\u00a0kl\u00ed\u010dov\u00e1 pro\u00a0du\u0161evn\u00ed zdrav\u00ed, u\u010den\u00ed a\u00a0pam\u011b\u0165. B\u011bhem t\u00e9to f\u00e1ze se\u00a0n\u00e1m tak\u00e9 zdaj\u00ed sny.<\/p>\n<h2>Co\u00a0pom\u00e1h\u00e1 zajistit kvalitn\u00ed sp\u00e1nek?<\/h2>\n<p>Ke\u00a0kvalitn\u00edmu sp\u00e1nku p\u0159isp\u00edv\u00e1 spr\u00e1vn\u00e1 sp\u00e1nkov\u00e1 hygiena, tedy dodr\u017eov\u00e1n\u00ed ur\u010dit\u00fdch z\u00e1sad v\u00a0pr\u016fb\u011bhu dne i\u00a0v\u00a0dob\u011b p\u0159ed\u00a0span\u00edm. P\u0159ipome\u0148me si ty nejd\u016fle\u017eit\u011bj\u0161\u00ed z\u00a0nich.<\/p>\n<h3>Vhodn\u00e9 prost\u0159ed\u00ed<\/h3>\n<p>Z\u00e1kladn\u00edm p\u0159edpokladem je\u00a0m\u00edt v\u00a0lo\u017enici takov\u00e9 prost\u0159ed\u00ed, kter\u00e9\u00a0samo o\u00a0sob\u011b p\u0159isp\u00edv\u00e1 ke\u00a0kvalitn\u00edmu sp\u00e1nku. Lo\u017enice by\u00a0m\u011bla b\u00fdt <b>dob\u0159e v\u011btran\u00e1<\/b>, aby\u00a0byl\u00a0zaji\u0161t\u011bn dostatek kysl\u00edku, a\u00a0tak\u00e9 <b>tmav\u00e1, tich\u00e1, bez ru\u0161iv\u00fdch element\u016f<\/b>. Velmi d\u016fle\u017eit\u00e1 je\u00a0tak\u00e9 <b>teplota m\u00edstnosti, kter\u00e1\u00a0by\u00a0m\u011bla b\u00fdt v\u00a0rozmez\u00ed 18 \u2013 20\u00b0C<\/b>.<\/p>\n<p>D\u016fle\u017eit\u00e1 je\u00a0pro\u00a0zdrav\u00fd sp\u00e1nek i\u00a0matrace, p\u0159edev\u0161\u00edm jej\u00ed typ, tvrdost a\u00a0kvalita. Vyplat\u00ed se\u00a0proto v\u00fdb\u011bru vhodn\u00e9 matrace v\u011bnovat dostatek \u010dasu a\u00a0vyu\u017e\u00edt mo\u017enosti vyzkou\u0161en\u00ed r\u016fzn\u00fdch druh\u016f matrac\u00ed v\u00a0kamenn\u00fdch prodejn\u00e1ch.<\/p>\n<h3>Aktivita b\u011bhem dne<\/h3>\n<p>Kvalitu sp\u00e1nku a\u00a0pr\u016fb\u011bh us\u00edn\u00e1n\u00ed ovliv\u0148uje i\u00a0pr\u016fb\u011bh cel\u00e9ho dne. Ten, kdo chce m\u00edt dobr\u00e9 span\u00ed, by\u00a0m\u011bl b\u00fdt b\u011bhem dne aktivn\u00ed. Dop\u0159ejte si proto <b>dostatek pohybu<\/b>, a\u0165 u\u017e ve\u00a0form\u011b proch\u00e1zek nebo pravideln\u00e9ho cvi\u010den\u00ed, <b>pob\u00fdvejte na\u00a0\u010derstv\u00e9m vzduchu a\u00a0na\u00a0denn\u00edm sv\u011btle<\/b>. I\u00a0to\u00a0v\u00e1m toti\u017e pom\u016f\u017ee se\u00a0zkvalitn\u011bn\u00edm a\u00a0prodlou\u017een\u00edm sp\u00e1nku i\u00a0s\u00a0rychlej\u0161\u00edm usnut\u00edm. K\u00a0ve\u010deru pak volte <b>klidn\u011bj\u0161\u00ed aktivity<\/b> \u2013 koupel, meditaci, \u010dten\u00ed, j\u00f3gu, psan\u00ed den\u00edku, poslech hudby nebo audioknihy. Pokud si pot\u0159ebujete dop\u0159\u00e1t sp\u00e1nek i\u00a0b\u011bhem dne, nem\u011bl by\u00a0trvat d\u00e9le ne\u017e p\u016fl hodiny.<\/p>\n<h3>Relaxace a\u00a0ritu\u00e1ly p\u0159ed\u00a0span\u00edm<\/h3>\n<p>Nap\u011bt\u00ed a\u00a0stres a\u00a0plnohodnotn\u00fd, neru\u0161en\u00fd sp\u00e1nek nejdou p\u0159\u00edli\u0161 dohromady. Proto je\u00a0vhodn\u00e9 t\u011blo p\u0159ed\u00a0span\u00edm uvolnit <b>meditac\u00ed, relaxa\u010dn\u00edm cvi\u010den\u00edm nebo jinou zklid\u0148uj\u00edc\u00ed \u010dinnost\u00ed<\/b>. Z\u00a0t\u00e9to relaxa\u010dn\u00ed aktivity si m\u016f\u017eete vytvo\u0159it <b>ka\u017edodenn\u00ed ritu\u00e1l<\/b>, kter\u00fd\u00a0bude pro\u00a0t\u011blo znamenat nejen uvoln\u011bn\u00ed, ale tak\u00e9 sign\u00e1l, \u017ee\u00a0p\u0159ich\u00e1z\u00ed \u010das ulo\u017eit se\u00a0ke\u00a0sp\u00e1nku. Ur\u010dit\u00fdm ritu\u00e1lem jsou i\u00a0denn\u011b opakovan\u00e9 b\u011b\u017en\u00e9 \u010dinnosti jako sprcha nebo koupel.<\/p>\n<h2>\u010cemu se\u00a0vyhnout p\u0159ed\u00a0span\u00edm?<\/h2>\n<p>Existuj\u00ed samoz\u0159ejm\u011b tak\u00e9 ur\u010dit\u00e9 \u010dinnosti, kter\u00e9\u00a0sp\u00e1nek prokazateln\u011b naru\u0161uj\u00ed, p\u0159\u00edpadn\u011b zhor\u0161uj\u00ed us\u00edn\u00e1n\u00ed. Pat\u0159\u00ed mezi n\u011b v\u00a0prvn\u00ed \u0159ad\u011b <b>vystavov\u00e1n\u00ed se\u00a0modr\u00e9mu sv\u011btlu z\u00a0elektronick\u00fdch za\u0159\u00edzen\u00ed<\/b> (mobiln\u00edch telefon\u016f, po\u010d\u00edta\u010d\u016f, tablet\u016f apod.). Pokud na\u00a0v\u00e1s modr\u00e9 sv\u011btlo dopad\u00e1 ve\u00a0ve\u010dern\u00edch hodin\u00e1ch, doch\u00e1z\u00ed k\u00a0naru\u0161en\u00ed tvorby melatoninu a\u00a0t\u00edm p\u00e1dem i\u00a0sp\u00e1nkov\u00e9ho cyklu. Jin\u00fdmi slovy \u2013 modr\u00e9 sv\u011btlo je\u00a0pro\u00a0mozek znamen\u00edm, \u017ee\u00a0je\u00a0st\u00e1le den. Doporu\u010duje se\u00a0proto 2\u00a0hodiny p\u0159ed\u00a0span\u00edm z\u00e1\u0159en\u00ed modr\u00e9ho sv\u011btla zredukovat. Mo\u017enost\u00ed je\u00a0n\u011bkolik:<\/p>\n<ul>\n<li>omezit pou\u017e\u00edv\u00e1n\u00ed elektronick\u00fdch za\u0159\u00edzen\u00ed,<\/li>\n<li>nosit speci\u00e1ln\u00ed br\u00fdle s\u00a0filtrem modr\u00e9ho sv\u011btla,<\/li>\n<li>pou\u017e\u00edvat aplikace, kter\u00e9\u00a0pom\u00e1haj\u00ed modr\u00e9 sv\u011btlo potla\u010dit (nap\u0159. Twilight, Blue Light Filter, f.lux).<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-9510\" src=\"https:\/\/storage.googleapis.com\/wp-resources\/srovnator.cz\/ng\/2024\/05\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat2.webp\" alt=\"Modr\u00e9 sv\u011btlo p\u0159ed span\u00edm naru\u0161uje sp\u00e1nek\" width=\"770\" height=\"500\" \/><br \/>\n<span class=\"small d-block mb-3 text-center\">Modr\u00e9 sv\u011btlo p\u0159ed\u00a0span\u00edm naru\u0161uje sp\u00e1nek<\/span><\/p>\n<p>P\u0159ibli\u017en\u011b 3\u00a0hodiny p\u0159ed\u00a0span\u00edm byste sv\u016fj organismus m\u011bli celkov\u011b \u0161et\u0159it, co\u017e\u00a0znamen\u00e1 mimo jin\u00e9 vyhnout se:<\/p>\n<ul>\n<li>intenzivn\u00edmu cvi\u010den\u00ed,<\/li>\n<li>t\u011b\u017ek\u00fdm, tu\u010dn\u00fdm a\u00a0ko\u0159en\u011bn\u00fdm j\u00eddl\u016fm,<\/li>\n<li>kofeinu, alkoholu, nikotinu, \u010dokol\u00e1d\u011b a\u00a0dal\u0161\u00edm stimulant\u016fm (u\u00a0k\u00e1vy se\u00a0doporu\u010duje konzumovat ji nejpozd\u011bji v\u00a015:00\u00a0hod.).<\/li>\n<\/ul>\n<h2>Bylinky a\u00a0dopl\u0148ky stravy pro\u00a0dobr\u00e9 span\u00ed<\/h2>\n<p>Pokud dodr\u017eujete v\u00fd\u0161e uveden\u00e9 z\u00e1sady a\u00a0se\u00a0sp\u00e1nkem a\u00a0us\u00edn\u00e1n\u00edm m\u00e1te p\u0159esto probl\u00e9m, \u0159e\u0161en\u00edm mohou b\u00fdt vhodn\u00e9 bylinky a\u00a0dopl\u0148ky stravy. Z\u00a0bylinek si m\u016f\u017eete p\u0159izvat na\u00a0pomoc ty, kter\u00e9\u00a0maj\u00ed lehce sedativn\u00ed \u00fa\u010dinky. Pat\u0159\u00ed mezi n\u011b:<\/p>\n<ul>\n<li><b>t\u0159ezalka<\/b>,<\/li>\n<li><b>medu\u0148ka<\/b>,<\/li>\n<li><b>he\u0159m\u00e1nek<\/b>,<\/li>\n<li><b>kozl\u00edk l\u00e9ka\u0159sk\u00fd<\/b>.<\/li>\n<\/ul>\n<p>Z\u00a0dal\u0161\u00edch dopl\u0148k\u016f stravy maj\u00ed p\u0159\u00edzniv\u00fd vliv na\u00a0dobr\u00e9 span\u00ed a\u00a0us\u00edn\u00e1n\u00ed ty, kter\u00e9\u00a0obsahuj\u00ed:<\/p>\n<ul>\n<li><b>melatonin<\/b> (neboli \u201chormon sp\u00e1nku\u201d) \u2013 jeho produkce v\u00a0lidsk\u00e9m organismu s\u00a0nar\u016fstaj\u00edc\u00edm v\u011bkem kles\u00e1 a\u00a0jeho dopln\u011bn\u00ed m\u016f\u017ee pomoci s\u00a0rychlej\u0161\u00edm us\u00edn\u00e1n\u00edm;<\/li>\n<li><b>ho\u0159\u010d\u00edk <\/b>(neboli magnesium) \u2013 tento esenci\u00e1ln\u00ed miner\u00e1l pom\u00e1h\u00e1 nejen s\u00a0navozen\u00edm sp\u00e1nku, ale ho\u0159\u010d\u00edk sp\u00e1nek dok\u00e1\u017ee i\u00a0zkvalitnit;<\/li>\n<li><b>konopn\u00fd olej<\/b> \u2013 \u00fa\u010dinn\u00e1 l\u00e1tka kanabidiol pozitivn\u011b ovliv\u0148uje sp\u00e1nkov\u00fd cyklus.<\/li>\n<\/ul>\n<p>Ke\u00a0klidn\u00e9mu sp\u00e1nku m\u016f\u017ee p\u0159isp\u011bt tak\u00e9 v\u011bdom\u00ed, \u017ee\u00a0je\u00a0ve\u0161ker\u00fd v\u00e1\u0161 majetek dob\u0159e ochr\u00e1n\u011bn. Nepodce\u0148ujte proto <a href=\"https:\/\/www.srovnator.cz\/pojisteni-majetku\/\">poji\u0161t\u011bn\u00ed majetku<\/a>, kter\u00e9\u00a0pokryje p\u0159\u00edpadn\u00e9 \u0161kody na\u00a0nemovitosti i\u00a0na\u00a0jej\u00edm vybaven\u00ed.<\/p>\n<h2>Nej\u010dast\u011bji kladen\u00e9 ot\u00e1zky \u2013 FAQ<\/h2>\n<div class=\"accordion faq \" id=\"accon0\">\n<div class=\"accordion-item\">\n        <h3 class=\"accordion-header \" id=\"head-61662\">\n            <button class=\"accordion-button align-items-start collapsed\" type=\"button\" data-bs-toggle=\"collapse\" data-bs-target=\"#item-31380\" aria-expanded=\"true\" aria-controls=\"item-31380\">\n            Jak prodlou\u017eit hlubok\u00fd sp\u00e1nek?\n            <\/button>\n        <\/h3>\n        <div id=\"item-31380\" class=\"accordion-collapse collapse \" aria-labelledby=\"head-61662\" data-bs-parent=\"#accon0\">\n            <div class=\"accordion-body\">\n<p>D\u00e9lka hlubok\u00e9ho sp\u00e1nku je\u00a0pro\u00a0zdrav\u00fd sp\u00e1nek velmi d\u016fle\u017eit\u00e1. K\u00a0prodlou\u017een\u00ed hlubok\u00e9ho sp\u00e1nku p\u0159isp\u00edv\u00e1 p\u0159edev\u0161\u00edm spr\u00e1vn\u00e1 sp\u00e1nkov\u00e1 hygiena. Mezi jej\u00ed z\u00e1sady pat\u0159\u00ed pravidelnost (us\u00edn\u00e1n\u00ed a\u00a0vst\u00e1v\u00e1n\u00ed ve\u00a0stejn\u00fd \u010das), tmav\u00e1 a\u00a0dob\u0159e v\u011btran\u00e1 lo\u017enice, relaxa\u010dn\u00ed aktivity p\u0159ed\u00a0span\u00edm a\u00a0vytvo\u0159en\u00ed p\u0159edsp\u00e1nkov\u00e9 rutiny. Naopak nep\u0159\u00edtelem kvalitn\u00edho sp\u00e1nku jsou v\u00a0dob\u011b p\u0159ed\u00a0span\u00edm modr\u00e9 sv\u011btlo, stres, intenzivn\u00ed cvi\u010den\u00ed, t\u011b\u017ek\u00e1 j\u00eddla, kofein a\u00a0dal\u0161\u00ed stimulanty. Kofein nemus\u00ed b\u00fdt nejlep\u0161\u00ed volbou ani za\u00a0volantem. Pro\u010d? To\u00a0se\u00a0do\u010dtete <a href=\"https:\/\/www.srovnator.cz\/clanky\/jak-se-nabudit-za-volantem\/\">v\u00a0tomto \u010dl\u00e1nku<\/a>.<\/p>\n<\/div>\n        <\/div>\n    <\/div>\n<div class=\"accordion-item\">\n        <h3 class=\"accordion-header \" id=\"head-60915\">\n            <button class=\"accordion-button align-items-start collapsed\" type=\"button\" data-bs-toggle=\"collapse\" data-bs-target=\"#item-63292\" aria-expanded=\"true\" aria-controls=\"item-63292\">\n            Jak navodit sp\u00e1nek?\n            <\/button>\n        <\/h3>\n        <div id=\"item-63292\" class=\"accordion-collapse collapse \" aria-labelledby=\"head-60915\" data-bs-parent=\"#accon0\">\n            <div class=\"accordion-body\">\n<p>Ne\u017e se\u00a0ulo\u017e\u00edte ke\u00a0sp\u00e1nku, v\u011bnujte se\u00a0n\u011bjak\u00e9 relaxa\u010dn\u00ed aktivit\u011b \u2013 nap\u0159\u00edklad \u010dten\u00ed, psan\u00ed den\u00edku, meditaci, poslechu klidn\u00e9 hudby nebo audioknihy. Vhodn\u00e1 je\u00a0tak\u00e9 koupel nebo lehk\u00e9 cvi\u010den\u00ed (nap\u0159. j\u00f3ga). Pokud si z\u00a0n\u011bkter\u00e9 z\u00a0t\u011bchto \u010dinnost\u00ed vytvo\u0159\u00edte ka\u017edodenn\u00ed ritu\u00e1l, va\u0161e t\u011blo sn\u00e1ze pochop\u00ed, \u017ee\u00a0je\u00a0\u010das p\u0159ipravit se\u00a0na\u00a0sp\u00e1nek. Pomoci si m\u016f\u017eete tak\u00e9 dopl\u0148ky stravy (sp\u00e1nek pom\u016f\u017ee navodit ho\u0159\u010d\u00edk nebo melatonin) nebo bylinkami (nejl\u00e9pe medu\u0148kou, t\u0159ezalkou, he\u0159m\u00e1nkem nebo kozl\u00edkem l\u00e9ka\u0159sk\u00fdm). Bylinky m\u016f\u017eete p\u011bstovat i\u00a0na\u00a0balkon\u011b. <a href=\"https:\/\/www.srovnator.cz\/clanky\/pestovani-bylinek-a-jinych-rostlin\/\">P\u0159e\u010dt\u011bte si, jak na\u00a0to<\/a>.<\/p>\n<\/div>\n        <\/div>\n    <\/div>\n<div class=\"accordion-item\">\n        <h3 class=\"accordion-header \" id=\"head-72531\">\n            <button class=\"accordion-button align-items-start collapsed\" type=\"button\" data-bs-toggle=\"collapse\" data-bs-target=\"#item-95909\" aria-expanded=\"true\" aria-controls=\"item-95909\">\n            Jak zajistit kvalitn\u00ed sp\u00e1nek?\n            <\/button>\n        <\/h3>\n        <div id=\"item-95909\" class=\"accordion-collapse collapse \" aria-labelledby=\"head-72531\" data-bs-parent=\"#accon0\">\n            <div class=\"accordion-body\">\n<p>Kvalitn\u00ed sp\u00e1nek pom\u00e1h\u00e1 zajistit spr\u00e1vn\u00e1 sp\u00e1nkov\u00e1 hygiena, mezi jej\u00ed\u017e z\u00e1sady pat\u0159\u00ed:<\/p>\n<ul>\n<li>pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim,<\/li>\n<li>tmav\u00e9, tich\u00e9, v\u011btran\u00e9 prost\u0159ed\u00ed s\u00a0teplotou 18 \u2013 20\u00b0C,<\/li>\n<li>relaxa\u010dn\u00ed aktivity p\u0159ed\u00a0span\u00edm,<\/li>\n<li>p\u0159edsp\u00e1nkov\u00e9 ritu\u00e1ly,<\/li>\n<li>omezen\u00ed modr\u00e9ho sv\u011btla z\u00a0elektronick\u00fdch za\u0159\u00edzen\u00ed p\u0159ed\u00a0span\u00edm,<\/li>\n<li>omezen\u00ed kofeinu, alkoholu a\u00a0t\u011b\u017ek\u00fdch j\u00eddel p\u0159ed\u00a0span\u00edm.<\/li>\n<\/ul>\n<p>Dobr\u00e9 span\u00ed m\u016f\u017ee naru\u0161it i\u00a0v\u00fdrazn\u00fd \u010dasov\u00fd posun b\u011bhem cestov\u00e1n\u00ed. <a href=\"https:\/\/www.srovnator.cz\/clanky\/jak-se-vyporadat-s-vetsim-casovym-posunem\/\">P\u0159e\u010dt\u011bte si, jak se\u00a0s\u00a0n\u00edm vyrovnat<\/a>.<\/p>\n<\/div>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Zdrav\u00fd sp\u00e1nek je pro t\u011blo velmi d\u016fle\u017eit\u00fd. M\u00e1te-li probl\u00e9my se sp\u00e1nkem \u010di us\u00edn\u00e1n\u00edm, osvojte si z\u00e1sady sp\u00e1nkov\u00e9 hygieny.<\/p>\n","protected":false},"author":7,"featured_media":9509,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[611,861,880],"class_list":["post-9507","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ostatni","tag-ochrana-zdravi","tag-teplota","tag-zajimavosti"],"acf":{"znacka":"","model":"","objem":"","vyrobeno":"","vykon":"","velikost_1":"","velikost_2":"","velikost_3":"","velikost_4":"","roky":"","roky_velikost_1":"","roky_velikost_2":"","roky_velikost_3":"","roky_velikost_4":"","pocet_kalkulaci":0,"page_post_meta_bread":"","page_post_meta_bread_child":"","page_post_meta_script_head":"<script type=\"application\/ld+json\">\r\n    {\r\n        \"@context\": \"https:\/\/schema.org\",\r\n        \"@type\": \"FAQPage\",\r\n        \"mainEntity\": [{\r\n            \"@type\": \"Question\",\r\n            \"name\": \"Jak prodlou\u017eit hlubok\u00fd sp\u00e1nek?\",\r\n            \"acceptedAnswer\": {\r\n                \"@type\": \"Answer\",\r\n                \"text\": \"<p>D\u00e9lka hlubok\u00e9ho sp\u00e1nku je\u00a0pro\u00a0zdrav\u00fd sp\u00e1nek velmi d\u016fle\u017eit\u00e1. K\u00a0prodlou\u017een\u00ed hlubok\u00e9ho sp\u00e1nku p\u0159isp\u00edv\u00e1 p\u0159edev\u0161\u00edm spr\u00e1vn\u00e1 sp\u00e1nkov\u00e1 hygiena. Mezi jej\u00ed z\u00e1sady pat\u0159\u00ed pravidelnost (us\u00edn\u00e1n\u00ed a\u00a0vst\u00e1v\u00e1n\u00ed ve\u00a0stejn\u00fd \u010das), tmav\u00e1 a\u00a0dob\u0159e v\u011btran\u00e1 lo\u017enice, relaxa\u010dn\u00ed aktivity p\u0159ed\u00a0span\u00edm a\u00a0vytvo\u0159en\u00ed p\u0159edsp\u00e1nkov\u00e9 rutiny. Naopak nep\u0159\u00edtelem kvalitn\u00edho sp\u00e1nku jsou v\u00a0dob\u011b p\u0159ed\u00a0span\u00edm modr\u00e9 sv\u011btlo, stres, intenzivn\u00ed cvi\u010den\u00ed, t\u011b\u017ek\u00e1 j\u00eddla, kofein a\u00a0dal\u0161\u00ed stimulanty. Kofein nemus\u00ed b\u00fdt nejlep\u0161\u00ed volbou ani za\u00a0volantem. Pro\u010d? To\u00a0se\u00a0do\u010dtete <a href='https:\/\/www.srovnator.cz\/clanky\/jak-se-nabudit-za-volantem\/'>v\u00a0tomto \u010dl\u00e1nku<\/a>.<\/p>\"\r\n                }\r\n            }, {\r\n            \"@type\": \"Question\",\r\n            \"name\": \"Jak navodit sp\u00e1nek?\",\r\n            \"acceptedAnswer\": {\r\n                \"@type\": \"Answer\",\r\n                \"text\": \"<p>Ne\u017e se\u00a0ulo\u017e\u00edte ke\u00a0sp\u00e1nku, v\u011bnujte se\u00a0n\u011bjak\u00e9 relaxa\u010dn\u00ed aktivit\u011b \u2013 nap\u0159\u00edklad \u010dten\u00ed, psan\u00ed den\u00edku, meditaci, poslechu klidn\u00e9 hudby nebo audioknihy. Vhodn\u00e1 je\u00a0tak\u00e9 koupel nebo lehk\u00e9 cvi\u010den\u00ed (nap\u0159. j\u00f3ga). Pokud si z\u00a0n\u011bkter\u00e9 z\u00a0t\u011bchto \u010dinnost\u00ed vytvo\u0159\u00edte ka\u017edodenn\u00ed ritu\u00e1l, va\u0161e t\u011blo sn\u00e1ze pochop\u00ed, \u017ee\u00a0je\u00a0\u010das p\u0159ipravit se\u00a0na\u00a0sp\u00e1nek. Pomoci si m\u016f\u017eete tak\u00e9 dopl\u0148ky stravy (sp\u00e1nek pom\u016f\u017ee navodit ho\u0159\u010d\u00edk nebo melatonin) nebo bylinkami (nejl\u00e9pe medu\u0148kou, t\u0159ezalkou, he\u0159m\u00e1nkem nebo kozl\u00edkem l\u00e9ka\u0159sk\u00fdm). Bylinky m\u016f\u017eete p\u011bstovat i\u00a0na\u00a0balkon\u011b. <a href='https:\/\/www.srovnator.cz\/clanky\/pestovani-bylinek-a-jinych-rostlin\/'>P\u0159e\u010dt\u011bte si, jak na\u00a0to<\/a>.<\/p>\"\r\n                }\r\n            }, {\r\n            \"@type\": \"Question\",\r\n            \"name\": \"Jak zajistit kvalitn\u00ed sp\u00e1nek?\",\r\n            \"acceptedAnswer\": {\r\n                \"@type\": \"Answer\",\r\n                \"text\": \"<p>Kvalitn\u00ed sp\u00e1nek pom\u00e1h\u00e1 zajistit spr\u00e1vn\u00e1 sp\u00e1nkov\u00e1 hygiena, mezi jej\u00ed\u017e z\u00e1sady pat\u0159\u00ed:<\/p><ul> <li>pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim,<\/li> <li>tmav\u00e9, tich\u00e9, v\u011btran\u00e9 prost\u0159ed\u00ed s\u00a0teplotou 18 \u2013 20\u00b0C,<\/li> <li>relaxa\u010dn\u00ed aktivity p\u0159ed\u00a0span\u00edm,<\/li> <li>p\u0159edsp\u00e1nkov\u00e9 ritu\u00e1ly,<\/li> <li>omezen\u00ed modr\u00e9ho sv\u011btla z\u00a0elektronick\u00fdch za\u0159\u00edzen\u00ed p\u0159ed\u00a0span\u00edm,<\/li> <li>omezen\u00ed kofeinu, alkoholu a\u00a0t\u011b\u017ek\u00fdch j\u00eddel p\u0159ed\u00a0span\u00edm.<\/li> <\/ul><p>Dobr\u00e9 span\u00ed m\u016f\u017ee naru\u0161it i\u00a0v\u00fdrazn\u00fd \u010dasov\u00fd posun b\u011bhem cestov\u00e1n\u00ed. <a href='https:\/\/www.srovnator.cz\/clanky\/jak-se-vyporadat-s-vetsim-casovym-posunem\/'>P\u0159e\u010dt\u011bte si, jak se\u00a0s\u00a0n\u00edm vyrovnat<\/a>.<\/p>\"\r\n                }\r\n            }\r\n        ]\r\n    }\r\n<\/script>","page_post_meta_leaving_screen":"cat"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tipy pro kvalitn\u00ed a zdrav\u00fd sp\u00e1nek - Srovn\u00e1tor.cz<\/title>\n<meta name=\"description\" content=\"Zdrav\u00fd sp\u00e1nek je pro t\u011blo velmi d\u016fle\u017eit\u00fd. M\u00e1te-li probl\u00e9my se sp\u00e1nkem \u010di us\u00edn\u00e1n\u00edm, osvojte si z\u00e1sady sp\u00e1nkov\u00e9 hygieny.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tipy pro kvalitn\u00ed a zdrav\u00fd sp\u00e1nek - Srovn\u00e1tor.cz\" \/>\n<meta property=\"og:description\" content=\"Zdrav\u00fd sp\u00e1nek je pro t\u011blo velmi d\u016fle\u017eit\u00fd. M\u00e1te-li probl\u00e9my se sp\u00e1nkem \u010di us\u00edn\u00e1n\u00edm, osvojte si z\u00e1sady sp\u00e1nkov\u00e9 hygieny.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/\" \/>\n<meta property=\"og:site_name\" content=\"Srovn\u00e1tor.cz\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/srovnator\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-16T07:28:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-06-24T05:54:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/storage.googleapis.com\/wp-resources\/srovnator.cz\/ng\/2024\/05\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"770\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Martin Straka\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Srovnator_czech\" \/>\n<meta name=\"twitter:site\" content=\"@Srovnator_czech\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martin Straka\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/\",\"url\":\"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/\",\"name\":\"Tipy pro kvalitn\u00ed a zdrav\u00fd sp\u00e1nek - Srovn\u00e1tor.cz\",\"isPartOf\":{\"@id\":\"https:\/\/www.srovnator.cz\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.srovnator.cz\/clanky\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/storage.googleapis.com\/wp-resources\/srovnator.cz\/ng\/2024\/05\/jak-vypada-zdravy-spanek-a-jak-si-ho-doprat.webp\",\"datePublished\":\"2024-05-16T07:28:47+00:00\",\"dateModified\":\"2024-06-24T05:54:08+00:00\",\"author\":{\"@id\":\"https:\/\/www.srovnator.cz\/#\/schema\/person\/f2be3ec81eda7dd06cf658cc9aa974ff\"},\"description\":\"Zdrav\u00fd sp\u00e1nek je pro t\u011blo velmi d\u016fle\u017eit\u00fd. 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