[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.al-riso.cz\/prvni-zasada-spankove-hygieny\/#Article","mainEntityOfPage":"https:\/\/www.al-riso.cz\/prvni-zasada-spankove-hygieny\/","headline":"Prvn\u00ed z\u00e1sada sp\u00e1nkov\u00e9 hygieny","name":"Prvn\u00ed z\u00e1sada sp\u00e1nkov\u00e9 hygieny","description":"V posledn\u00ed dob\u011b se hodn\u011b hovo\u0159\u00ed o takzvan\u00e9 sp\u00e1nkov\u00e9 hygien\u011b. Co tento pojem znamen\u00e1? Jedn\u00e1 se o dodr\u017eov\u00e1n\u00ed n\u011bkolika d\u016fle\u017eit\u00fdch z\u00e1sad, kter\u00e9 mohou o kvalit\u011b va\u0161eho sp\u00e1nku rozhodovat. V dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b si toti\u017e mnohdy nast\u00e1vaj\u00edc\u00ed probl\u00e9my v\u016fbec neuv\u011bdomujeme, a tak je \u0159e\u0161\u00edme a\u017e ve chv\u00edli, kdy u\u017e se rozjedou na pln\u00e9 obr\u00e1tky. Rozhodn\u011b se […]","datePublished":"2021-01-15","dateModified":"2023-09-13","author":{"@type":"Person","@id":"https:\/\/www.al-riso.cz\/author\/#Person","name":"","url":"https:\/\/www.al-riso.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/4e6a74466e4227c12d5306875d08720cdfce3572213740db6f4a2e5e46e710ff?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/4e6a74466e4227c12d5306875d08720cdfce3572213740db6f4a2e5e46e710ff?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"al-riso.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.al-riso.cz\/wp-content\/uploads\/pol%C5%A1t%C3%A1%C5%99e_7ctVR5.jpg","url":"https:\/\/www.al-riso.cz\/wp-content\/uploads\/pol%C5%A1t%C3%A1%C5%99e_7ctVR5.jpg","height":0,"width":0},"url":"https:\/\/www.al-riso.cz\/prvni-zasada-spankove-hygieny\/","about":["V\u00fdrobky"],"wordCount":411,"articleBody":"           V posledn\u00ed dob\u011b se hodn\u011b hovo\u0159\u00ed o takzvan\u00e9 sp\u00e1nkov\u00e9 hygien\u011b. Co tento pojem znamen\u00e1? Jedn\u00e1 se o dodr\u017eov\u00e1n\u00ed n\u011bkolika d\u016fle\u017eit\u00fdch z\u00e1sad, kter\u00e9 mohou o kvalit\u011b va\u0161eho sp\u00e1nku rozhodovat. V dne\u0161n\u00ed usp\u011bchan\u00e9 dob\u011b si toti\u017e mnohdy nast\u00e1vaj\u00edc\u00ed probl\u00e9my v\u016fbec neuv\u011bdomujeme, a tak je \u0159e\u0161\u00edme a\u017e ve chv\u00edli, kdy u\u017e se rozjedou na pln\u00e9 obr\u00e1tky. Rozhodn\u011b se ale nevyplat\u00ed n\u011bkter\u00e9 obt\u00ed\u017ee odsouvat. Pat\u0159\u00ed k nim i pot\u00ed\u017ee se sp\u00e1nkem.  Ka\u017ed\u00e9mu z n\u00e1s se ob\u010das stane, \u017ee nem\u016f\u017ee ve\u010der usnout nebo se po celou noc p\u0159evrac\u00ed a st\u00e1le se bud\u00ed. Jestli\u017ee se to st\u00e1v\u00e1 pravidlem, je zapot\u0159eb\u00ed zakro\u010dit.  Jak dlouho m\u00e1 sp\u00e1nek trvat? Odborn\u00edci doporu\u010duj\u00ed sp\u00e1t \u0161est a\u017e osm hodin denn\u011b. Neexistuje p\u0159esn\u00fd \u010dasov\u00fd \u00fadaj, proto\u017ee ka\u017ed\u00fd z n\u00e1s m\u00e1 prost\u011b jinou pot\u0159ebu. Z\u00e1le\u017e\u00ed na v\u011bku, denn\u00ed aktivit\u011b a dal\u0161\u00edch faktorech. Jednu z \u010dast\u00fdch chyb tak\u00e9 d\u011bl\u00e1me o v\u00edkendu, kdy se sna\u017e\u00edme dohnat nedostatek sp\u00e1nku b\u011bhem pracovn\u00edho t\u00fddne. Sp\u00e1nkov\u00fd deficit se dohnat ned\u00e1.  Je zapot\u0159eb\u00ed si cel\u00fd t\u00fdden nastavit tak, abychom chodili sp\u00e1t ve stejnou hodinu a tak\u00e9 ve stejnou hodinu vst\u00e1vali. Nen\u00ed mo\u017en\u00e9 t\u011blo a mozek balamutit a d\u00e1vkovat mu odpo\u010dinek, jak se n\u00e1m to pr\u00e1v\u011b hod\u00ed. Jestli\u017ee dodr\u017e\u00edme tuto z\u00e1sadu, bude n\u00e1\u0161 organismus optim\u00e1ln\u011b nastaven\u00fd. T\u00edm p\u00e1dem odbour\u00e1me probl\u00e9my se sp\u00e1nkem jednou pro v\u017edy. Je p\u0159eci tak hezk\u00e9 t\u011b\u0161it se ve\u010der do postele, kdy\u017e v\u00edme, \u017ee b\u011bhem chvilky budeme sladce odpo\u010d\u00edvat. Dal\u0161\u00edm p\u0159\u00ednosem bude p\u0159\u00edliv energie pro cel\u00fd den.   Vsa\u010fte na jistotu \u2013 vsa\u010fte na pe\u0159\u00ed Vyzkou\u0161ejte tedy tuto prvn\u00ed z\u00e1sadu sp\u00e1nkov\u00e9 hygieny a zanedlouho se nebudete moci do\u010dkat, a\u017e ve\u010der ulehnete do bezpe\u010d\u00ed va\u0161\u00ed p\u00e9\u0159ov\u00e9 p\u0159ikr\u00fdvky a ulo\u017e\u00edte unavenou hlavu na m\u011bkk\u00e9 p\u00e9\u0159ov\u00e9 pol\u0161t\u00e1\u0159e. P\u00e9\u0159ov\u00e9 komplety jsou dobrou volbou pro ka\u017ed\u00e9ho, kdo m\u00e1 r\u00e1d po celou noc teplo a ni\u010d\u00edm neru\u0161en\u00fd no\u010dn\u00ed odpo\u010dinek.  Pe\u0159\u00ed je dokonal\u00fdm izolantem. Krom\u011b toho dok\u00e1\u017ee dob\u0159e odv\u00e1d\u011bt t\u011blesnou vlhkost.                                                                                                                                                                                                                                                                                                                                                                                          4.1\/5 - (8 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Prvn\u00ed z\u00e1sada sp\u00e1nkov\u00e9 hygieny","item":"https:\/\/www.al-riso.cz\/prvni-zasada-spankove-hygieny\/#breadcrumbitem"}]}]