{"id":223742,"date":"2021-02-22T09:41:28","date_gmt":"2021-02-22T08:41:28","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=223742"},"modified":"2024-06-04T13:20:43","modified_gmt":"2024-06-04T11:20:43","slug":"co-sa-stane-s-vasim-telom-ked-malo-spite","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/","title":{"rendered":"\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Dobru_noc_alebo_preco_vlastne_spime\" title=\"Dobr\u00fa noc alebo pre\u010do vlastne sp\u00edme?\">Dobr\u00fa noc alebo pre\u010do vlastne sp\u00edme?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Non-REM_spanok_a_jeho_stadia\" title=\"Non-REM sp\u00e1nok a jeho \u0161t\u00e1di\u00e1\">Non-REM sp\u00e1nok a jeho \u0161t\u00e1di\u00e1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#REM_spanok_a_jeho_vyznam\" title=\"REM sp\u00e1nok a jeho v\u00fdznam\">REM sp\u00e1nok a jeho v\u00fdznam<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Vplyv_spanku_na_sportovu_aktivitu\" title=\"Vplyv sp\u00e1nku na \u0161portov\u00fa aktivitu\">Vplyv sp\u00e1nku na \u0161portov\u00fa aktivitu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Kolko_spanku_potrebujeme\" title=\"Ko\u013eko sp\u00e1nku potrebujeme\">Ko\u013eko sp\u00e1nku potrebujeme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Zistite_ako_ste_na_tom_so_spankom\" title=\"Zistite, ako ste na tom so sp\u00e1nkom\">Zistite, ako ste na tom so sp\u00e1nkom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Nedostatok_spanku_vs_organizmus\" title=\"Nedostatok sp\u00e1nku vs. organizmus\">Nedostatok sp\u00e1nku vs. organizmus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Ako_nedostatok_spanku_moze_ovplyvnit_vase_telo\" title=\"Ako nedostatok sp\u00e1nku m\u00f4\u017ee ovplyvni\u0165 va\u0161e telo?\">Ako nedostatok sp\u00e1nku m\u00f4\u017ee ovplyvni\u0165 va\u0161e telo?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Fazy_nedostatku_spanku\" title=\"F\u00e1zy nedostatku sp\u00e1nku&nbsp;&nbsp;\">F\u00e1zy nedostatku sp\u00e1nku&nbsp;&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Pat_tipov_ako_zlepsit_svoj_spanok\" title=\"P\u00e4\u0165 tipov, ako zlep\u0161i\u0165 svoj sp\u00e1nok\">P\u00e4\u0165 tipov, ako zlep\u0161i\u0165 svoj sp\u00e1nok<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Vsetko_co_potrebujete_vediet_o_nedostatku_spanku\" title=\"V\u0161etko, \u010do potrebujete vedie\u0165 o nedostatku sp\u00e1nku\">V\u0161etko, \u010do potrebujete vedie\u0165 o nedostatku sp\u00e1nku<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/#Zhrnutie\" title=\"Zhrnutie\">Zhrnutie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi len \u0165a\u017eko by ste na\u0161li niekoho, kto by nemiloval sp\u00e1nok. Napriek tomu je v\u0161ak mnoho \u013eud\u00ed, ktor\u00ed ho nemaj\u00fa dostatok. Jeho absencia m\u00e1 r\u00f4zne d\u00f4vody. \u010casto je spojen\u00e1 s \u0165archou povinnost\u00ed alebo upon\u00e1h\u013eanou dobou, ktor\u00fa \u017eijeme. Nie ka\u017ed\u00fd z n\u00e1s si dok\u00e1\u017ee dobre mana\u017eova\u0165 svoj \u010das. Sp\u00e1nkov\u00e1 aktivita tak b\u00fdva \u010dasto bodom, ktor\u00fd si z n\u00e1\u0161ho denn\u00e9ho programu odhryzne iba nevyhnutn\u00e9 minimum.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nok je v\u0161ak nesmierne d\u00f4le\u017eit\u00fd nielen v ot\u00e1zke zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu, ale aj pri cvi\u010den\u00ed. Spr\u00e1vne sp\u00e1nkov\u00e9 n\u00e1vyky<strong> pom\u00e1haj\u00fa udr\u017eiava\u0165 ve\u013ea biologick\u00fdch procesov, <\/strong>ako napr\u00edklad zdrav\u00e9 fungovanie mozgu \u010di obranyschopnos\u0165 organizmu<strong>. <\/strong>Zl\u00fd sp\u00e1nok m\u00f4\u017ee sp\u00f4sobi\u0165,<strong> \u017ee s\u00fa neoptim\u00e1lne alebo dokonca nefunk\u010dn\u00e9.<\/strong> Zamysleli ste sa teda niekedy nad t\u00fdm, ak\u00fd vplyv m\u00e1 na va\u0161e telo nedostatok sp\u00e1nku? <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Dobru_noc_alebo_preco_vlastne_spime\"><\/span>Dobr\u00fa noc alebo pre\u010do vlastne sp\u00edme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok je <strong>pre na\u0161e zdravie nevyhnutn\u00fd.<\/strong> Potrebujeme ho na to, aby sme pre\u017eili. V tejto rovine ho m\u00f4\u017eeme vn\u00edma\u0165 rovnako, ako potrebu jes\u0165 \u010di pi\u0165. Niet preto divu, \u017ee <strong>sp\u00e1nok by mal tvori\u0165 a\u017e jednu tretinu n\u00e1\u0161ho \u017eivota.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po\u010das sp\u00e1nku sa v na\u0161om tele odohr\u00e1va mnoho biologick\u00fdch procesov<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mozog uklad\u00e1 nov\u00e9 inform\u00e1cie a zbavuje sa odpadov\u00fdch l\u00e1tok<\/li>\n\n\n\n<li>nervov\u00e9 bunky komunikuj\u00fa a reorganizuj\u00fa sa, \u010do podporuje zdrav\u00e9 fungovanie mozgu<\/li>\n\n\n\n<li>telo opravuje bunky, obnovuje energiu a uvo\u013e\u0148uje molekuly ako horm\u00f3ny a bielkoviny, ktor\u00e9 s\u00fa d\u00f4le\u017eit\u00e9 k optim\u00e1lnej regener\u00e1cii&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto procesy s\u00fa rozhoduj\u00face pri na\u0161om celkovom zdrav\u00ed. Bez nich by na\u0161e telo nedok\u00e1zalo fungova\u0165 v norm\u00e1lnom re\u017eime. <strong>Nedostatok sp\u00e1nku zvy\u0161uje rizik\u00e1 vzniku mnoh\u00fdch ochoren\u00ed, <\/strong>ako napr\u00edklad depresia, z\u00e1chvaty, vysok\u00fd krvn\u00fd tlak \u010di zhor\u0161uj\u00face sa migr\u00e9ny.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Vedci delia sp\u00e1nok do dvoch hlavn\u00fdch f\u00e1z <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Non-REM<\/strong> sp\u00e1nok (Non Rapid Eye Movement)<\/li>\n\n\n\n<li><strong>REM <\/strong>sp\u00e1nok (Rapid Eye Movement)<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Non-REM predstavuje asi 75 &#8211; 80 % z celkov\u00e9ho \u010dasu, ktor\u00fd str\u00e1vime sp\u00e1nkom. REM tvor\u00ed zvy\u0161n\u00fdch 20 a\u017e 25 %. Sp\u00e1nkov\u00e9 cykly sa po\u010das noci <strong>vystriedaj\u00fa \u0161tyri a\u017e p\u00e4\u0165kr\u00e1t.<\/strong> Priemern\u00e1 d\u013a\u017eka prv\u00e9ho trv\u00e1 70 a\u017e 100 min\u00fat. S druh\u00fdm sa zvy\u0161uje na 90 &#8211; 120 min\u00fat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg\" alt=\"\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte?\" class=\"wp-image-223800\" style=\"width:843px;height:563px\" title=\"\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1.jpg 1240w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Non-REM_spanok_a_jeho_stadia\"><\/span>Non-REM sp\u00e1nok a jeho \u0161t\u00e1di\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Non-REM sp\u00e1nok je prvou sp\u00e1nkovou f\u00e1zou, ktor\u00e1 funguje ako prechodn\u00fd stav medzi bden\u00edm a sp\u00e1nkom. M\u00e1 nieko\u013eko f\u00e1z <span style=\"color:#ff6600\" class=\"tadv-color\">[2] [6] [33] [34]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Prv\u00e1 f\u00e1za (N1)<\/strong> sa vyskytuje hne\u010f po zaspat\u00ed a je ve\u013emi kr\u00e1tka. Zvy\u010dajne m\u00e1 menej ne\u017e 10 min\u00fat. Mozgov\u00e9 vlny, srdcov\u00e1 frekvencia a pohyby o\u010d\u00ed sa spoma\u013euj\u00fa. M\u00e1me \u013eahk\u00fd sp\u00e1nok, z ktor\u00e9ho sa m\u00f4\u017eeme ve\u013emi \u013eahko zobudi\u0165.&nbsp;<\/li>\n\n\n\n<li><strong>Druh\u00e1 f\u00e1za (N2)<\/strong> trv\u00e1 v po\u010diato\u010dnom cykle 10 a\u017e 25 min\u00fat. S ka\u017ed\u00fdm \u010fal\u0161\u00edm cyklom sa predl\u017euje. Po\u010das nej sa va\u0161e svaly viac uvo\u013e\u0148uj\u00fa, telesn\u00e1 teplota kles\u00e1, pohyb o\u010d\u00ed sa zastav\u00ed a mozog sa prep\u00edna do pomalej vlnovej aktivity.&nbsp;<\/li>\n\n\n\n<li><strong>Tretia a \u0161tvrt\u00e1 f\u00e1za (N3 \/ N4)<\/strong> je hlbok\u00fd sp\u00e1nok. O\u010di a svaly sa neh\u00fdbu a mozgov\u00e9 vlny spoma\u013euj\u00fa e\u0161te viac. M\u00f4\u017eu nasta\u0165 aj n\u00e1hodn\u00e9 pohyby. Prebudi\u0165 sa z tejto f\u00e1zy je pomerne \u0165a\u017ek\u00e9. Je nutn\u00e1 k tomu, aby ste sa po prebuden\u00ed c\u00edtili svie\u017ei.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"REM_spanok_a_jeho_vyznam\"><\/span>REM sp\u00e1nok a jeho v\u00fdznam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>REM sp\u00e1nok nast\u00e1va zhruba hodinu a\u017e hodinu a pol po procese zasp\u00e1vania. Ka\u017ed\u00fd jej <strong>\u010fal\u0161\u00ed cyklus sa po\u010das noci predl\u017euje.<\/strong> Prv\u00fd trv\u00e1 zvy\u010dajne 10 min\u00fat a posledn\u00fd m\u00f4\u017ee ma\u0165 a\u017e hodinu.&nbsp; Ide o tzv. <strong>slab\u0161\u00ed sp\u00e1nok, ktor\u00fd sa podob\u00e1 sk\u00f4r stavu bdelosti.<\/strong> Charakteristick\u00fdm znakom tejto f\u00e1zy je <strong>r\u00fdchly pohyb o\u010d\u00ed pod vie\u010dkami zo strany na stranu.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nemus\u00ed nast\u00e1va\u0165 pravidelne a vedci presne nevedia, \u010do ho sp\u00f4sobuje. Domnievaj\u00fa sa, \u017ee je spojen\u00fd so sn\u00edvan\u00edm. Po\u010das REM sp\u00e1nku je<strong> mozog akt\u00edvny takmer rovnako, ako ke\u010f sme hore. <\/strong>Sprac\u00fava<strong> <\/strong>inform\u00e1cie,<strong> <\/strong>ktor\u00e9 prijal cez de\u0148, <strong>aby ich mohol ulo\u017ei\u0165 do dlhodobej pam\u00e4te. <\/strong>Z\u00e1rove\u0148 upev\u0148uje spojenie medzi nov\u00fdmi inform\u00e1ciami.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S aktivitou mozgu s\u00favis\u00ed aj to, \u017ee REM sp\u00e1nok je \u010dasto <strong>sp\u00e1jan\u00fd so \u017eiv\u00fdmi snami. <\/strong>T\u00fato f\u00e1zu m\u00f4\u017ee sprev\u00e1dza\u0165 aj r\u00fdchle a <strong>nepravideln\u00e9 d\u00fdchanie, zmeny telesnej teploty, z\u00e1\u0161klby \u010di sexu\u00e1lne vzru\u0161enie u mu\u017eov i \u017eien. <\/strong>REM sp\u00e1nok nast\u00e1va zhruba tri a\u017e p\u00e4\u0165kr\u00e1t za noc. <span style=\"color:#ff6600\" class=\"tadv-color\">[5] [7] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg\" alt=\"REM sp\u00e1nok a jeho v\u00fdznam.\" class=\"wp-image-223820\" style=\"width:843px;height:562px\" title=\"REM sp\u00e1nok a jeho v\u00fdznam\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Vplyv_spanku_na_sportovu_aktivitu\"><\/span>Vplyv sp\u00e1nku na \u0161portov\u00fa aktivitu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u013dudia, ktor\u00ed cvi\u010dia v\u00e4\u010d\u0161inou potrebuj\u00fa viac sp\u00e1nku ne\u017e t\u00ed, ktor\u00ed nie s\u00fa fyzicky akt\u00edvni. Najm\u00e4 v pr\u00edpade, \u017ee tr\u00e9nuj\u00fa s vysokou intenzitou. Medzi <strong>hlavn\u00e9 \u00falohy sp\u00e1nku toti\u017e patr\u00ed obnova energie a celkov\u00e1 regener\u00e1cia nam\u00e1han\u00e9ho organizmu .<\/strong> Je preto logick\u00e9, \u017ee <strong>\u010d\u00edm viac cvi\u010d\u00edme, t\u00fdm viac vy\u010derp\u00e1vame energiu a potrebujeme dlh\u0161\u00ed sp\u00e1nok. <\/strong>Tento fakt si uvedomuj\u00fa aj vrcholov\u00ed \u0161portovci, ktor\u00ed spia podstatne dlh\u0161ie, ne\u017e b\u00fdva zvykom. Napr\u00edklad <strong>LeBron James a Roger Federer zvykn\u00fa spa\u0165 zhruba 12 hod\u00edn denne. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10] [35]&nbsp;<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nok je navy\u0161e <strong>zodpovedn\u00fd za spr\u00e1vne fungovanie imunitn\u00e9ho a endokrinn\u00e9ho syst\u00e9mu.<\/strong> Ten vytv\u00e1ra a po celom tele \u0161\u00edri <strong>k\u013e\u00fa\u010dov\u00e9 v\u00fdkonnostn\u00e9 horm\u00f3ny, ako testoster\u00f3n a rastov\u00fd horm\u00f3n. <\/strong>Pre <strong>maxim\u00e1lny \u0161portov\u00fd v\u00fdkon a kvalitn\u00fa regener\u00e1ciu<\/strong> je d\u00f4le\u017eit\u00e1 kvalita sp\u00e1nku <strong>pred a po cvi\u010den\u00ed.<\/strong> Vedci to od\u00f4vod\u0148uj\u00fa t\u00fdm, \u017ee pr\u00e1ve po\u010das neho sa <strong>uvo\u013e\u0148uje rastov\u00fd horm\u00f3n.<\/strong> Jeho \u00falohou je <strong>stimul\u00e1cia rastu a obnovy svalov, tvorba kost\u00ed a spa\u013eovanie tukov.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Toto s\u00fa z\u00e1very nieko\u013ek\u00fdch \u0161t\u00fadi\u00ed, ktor\u00e9 sa t\u00fdkali vz\u00e1jomn\u00e9ho vplyvu sp\u00e1nku a \u0161portovej aktivity <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12] [13] [14]<\/span><strong>:<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0161t\u00fadia Stanford University sledovala po\u010das piatich t\u00fd\u017ed\u0148ov \u017eensk\u00fd tenisov\u00fd t\u00edm. \u00da\u010dastn\u00ed\u010dky mali spa\u0165 10 hod\u00edn denne. Zistilo sa, \u017ee v porovnan\u00ed so svojim \u0161tandardn\u00fdm sp\u00e1nkov\u00fdm re\u017eimom, ktor\u00fd bol krat\u0161\u00ed, dok\u00e1zali pod\u00e1va\u0165 <strong>presnej\u0161ie tenisov\u00e9 \u00fadery a r\u00fdchlej\u0161ie \u0161printova\u0165.<\/strong>&nbsp;<\/li>\n\n\n\n<li>pred\u013a\u017een\u00fd sp\u00e1nkov\u00fd re\u017eim prispel k zlep\u0161eniu v\u00fdkonu, n\u00e1lady a bdelosti \u0161portovcov v plaveck\u00fdch a basketbalov\u00fdch t\u00edmoch ako u mu\u017eov, tak u \u017eien. Dok\u00e1zali <strong>r\u00fdchlej\u0161ie \u0161printova\u0165 a zlep\u0161ila sa aj presnos\u0165 ich striel.<\/strong> \u0160t\u00fadia mala pozit\u00edvny vplyv aj na ich sp\u00e1nkov\u00fd re\u017eim, ktor\u00fd sa zlep\u0161il v priemere o 111 min\u00fat.&nbsp;<\/li>\n\n\n\n<li>pravideln\u00e9 cvi\u010denie je ve\u013emi prospe\u0161n\u00e9 pri podpore dobr\u00e9ho sp\u00e1nku. N\u00e1zorne to reflektuj\u00fa v\u00fdsledky \u0161t\u00fadie, kde skupina \u013eud\u00ed so sp\u00e1nkov\u00fdmi probl\u00e9mami podroben\u00e1 pravideln\u00e9mu aer\u00f3bnemu cvi\u010deniu, potvrdila nav\u00fd\u0161enie sp\u00e1nkovej aktivity o 75 min\u00fat za noc.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o sp\u00e1nku a jeho vplyve na rast svalovej hmoty, pre\u010d\u00edtajte si n\u00e1\u0161 \u010dl\u00e1nok &#8211; <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ako zlep\u0161i\u0165 sp\u00e1nok a ako vpl\u00fdva na zdravie a rast svalovej hmoty.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg\" alt=\"Vplyv sp\u00e1nku na \u0161portov\u00fa aktivitu.\" class=\"wp-image-223861\" style=\"width:843px;height:562px\" title=\"Vplyv sp\u00e1nku na \u0161portov\u00fa aktivitu.\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1.jpg 1854w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Kolko_spanku_potrebujeme\"><\/span>Ko\u013eko sp\u00e1nku potrebujeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161a potreba sp\u00e1nku sa s prib\u00fadaj\u00facim vekom men\u00ed. L\u00ed\u0161i sa aj u jednotlivcov v rovnakom veku. <strong>Neexistuje \u017eiadny magick\u00fd vzorec pre ide\u00e1lny sp\u00e1nok,<\/strong> ktor\u00fd by fungoval u v\u0161etk\u00fdch \u013eud\u00ed. Deti spo\u010diatku spia 16 a\u017e 18 hod\u00edn denne, \u010do m\u00f4\u017ee podpori\u0165 ich rast a v\u00fdvoj.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00e4\u010d\u0161ine dospel\u00fdch<strong> <\/strong>sa odpor\u00fa\u010da<strong> 7 a\u017e 9 hod\u00edn sp\u00e1nku.<\/strong> Pod\u013ea <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">CDC<\/a> by nemali spa\u0165 menej ne\u017e 7 hod\u00edn. Za v\u0161eobecn\u00fd <strong>nedostatok sp\u00e1nku sa pova\u017euje d\u013a\u017eka pod 6 hod\u00edn.<\/strong> S\u00fa to v\u0161ak len orienta\u010dn\u00e9 hodnoty a <strong>u konkr\u00e9tnych jedincov sa m\u00f4\u017eu mierne l\u00ed\u0161i\u0165.<\/strong> Pre stanovenie presnej\u0161ieho \u010dasu je nutn\u00e9 zobra\u0165 do \u00favahy r\u00f4zne faktory. \u010cas sp\u00e1nku z\u00e1vis\u00ed aj od <strong>v\u00e1\u0161ho celkov\u00e9ho zdravotn\u00e9ho stavu alebo ka\u017edodenn\u00fdch \u010dinnost\u00ed, ktor\u00e9 vykon\u00e1vate. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[15] [16] [36]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pri stanoven\u00ed individu\u00e1lnej potreby sp\u00e1nku sa m\u00f4\u017eete sami seba op\u00fdta\u0165 nasleduj\u00face ot\u00e1zky. Je vhodn\u00e9 za\u010da\u0165 s odpor\u00fa\u010dan\u00fdm \u010dasom, ktor\u00fd si n\u00e1sledne prisp\u00f4sobite na z\u00e1klade va\u0161ich odpoved\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zistite_ako_ste_na_tom_so_spankom\"><\/span>Zistite, ako ste na tom so sp\u00e1nkom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Ste po siedmych hodin\u00e1ch sp\u00e1nku produkt\u00edvni, zdrav\u00ed a \u0161\u0165astn\u00ed? Alebo ste si v\u0161imli, \u017ee potrebujete spa\u0165 viac?&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>M\u00e1te zdravotn\u00e9 probl\u00e9my alebo zn\u00ed\u017een\u00fa imunitu?&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>M\u00e1te vysok\u00fa denn\u00fa spotrebu energie? \u010casto \u0161portujete alebo ve\u013ea pracujete?&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Vy\u017eaduj\u00fa si va\u0161e ka\u017edodenn\u00e9 \u010dinnosti bdelos\u0165, aby ste ich mohli vykon\u00e1va\u0165 bezpe\u010dne?&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Obsluhujete ka\u017ed\u00fd de\u0148 \/ \u010dasto \u0165a\u017ek\u00fa techniku? C\u00edtite sa pri tom niekedy ospalo?&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Ste z\u00e1visl\u00ed na kofe\u00edne, bez ktor\u00e9ho neviete pre\u017ei\u0165 de\u0148?&nbsp;<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Sp\u00edte po\u010das vo\u013enej\u0161\u00edch dn\u00ed viac ne\u017e po\u010das be\u017en\u00e9ho pracovn\u00e9ho t\u00fd\u017ed\u0148a?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>V\u0161imol si partner, \u017ee m\u00e1te probl\u00e9my s nespavos\u0165ou?<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41284,42895,108928,110875,113938\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Nedostatok_spanku_vs_organizmus\"><\/span>Nedostatok sp\u00e1nku vs. organizmus<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z doteraz uveden\u00fdch faktov vypl\u00fdva, \u017ee bez dostato\u010dn\u00e9ho sp\u00e1nku m\u00f4\u017ee na\u0161e telo len \u0165a\u017eko fungova\u0165 spr\u00e1vne. <strong>Nedostatok sp\u00e1nku s\u00favis\u00ed s chronick\u00fdmi ochoreniami,<\/strong> ktor\u00e9 ovplyv\u0148uj\u00fa srdce, obli\u010dky, krv, mozog a du\u0161evn\u00e9 zdravie. \u010clovek s nedostatkom kvalitn\u00e9ho sp\u00e1nku m\u00f4\u017ee trpie\u0165 r\u00f4znymi pr\u00edznakmi.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Typick\u00e9 pr\u00edznaky pri nedostatku sp\u00e1nku:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fanava<\/li>\n\n\n\n<li>podr\u00e1\u017edenos\u0165<\/li>\n\n\n\n<li>zmeny n\u00e1lad<\/li>\n\n\n\n<li>\u0165a\u017ekosti so s\u00fastreden\u00edm a pam\u00e4\u0165ou<\/li>\n\n\n\n<li>zn\u00ed\u017een\u00e1 sexu\u00e1lna aktivita<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 chu\u0165 na sladk\u00e9 a vysokokalorick\u00e9 jedl\u00e1<\/li>\n\n\n\n<li>priberanie na v\u00e1he<\/li>\n\n\n\n<li>vysok\u00fd krvn\u00fd tlak<\/li>\n\n\n\n<li>men\u0161\u00ed pocit uspokojenia po jedle <span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ako_nedostatok_spanku_moze_ovplyvnit_vase_telo\"><\/span>Ako nedostatok sp\u00e1nku m\u00f4\u017ee ovplyvni\u0165 va\u0161e telo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Imunitn\u00fd syst\u00e9m<\/strong> &#8211; m\u00f4\u017eete by\u0165 n\u00e1chylnej\u0161\u00ed na r\u00f4zne infekcie a choroby d\u00fdchac\u00edch ciest, ktor\u00fdch lie\u010dba bude trva\u0165 dlh\u0161ie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kardiovaskul\u00e1rny syst\u00e9m <\/strong>&#8211; sp\u00e1nok je d\u00f4le\u017eit\u00fdm faktorom aj pre zdravie srdca. Jeho dlhodob\u00fd nedostatok je spojen\u00fd s v\u00e4\u010d\u0161\u00edm rizikom vzniku kardiovaskul\u00e1rnych ochoren\u00ed, na \u010dele s vysok\u00fdm krvn\u00fdm tlakom. Z\u00e1rove\u0148 ovplyv\u0148uje procesy, ktor\u00e9 udr\u017eiavaj\u00fa zdrav\u00fa hladinu krvn\u00e9ho tlaku a cukru.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hladinu horm\u00f3nov <\/strong>&#8211; nedostatok sp\u00e1nku m\u00f4\u017ee ovplyvni\u0165 produkciu testoster\u00f3nu, rastov\u00e9ho a \u010fal\u0161\u00edch horm\u00f3nov. Tie\u017e sp\u00f4sobuje uvo\u013e\u0148ovanie stresov\u00fdch horm\u00f3nov ako kortizol. Jeho dlhodobo zv\u00fd\u0161en\u00e1 hladina m\u00e1 s\u00favis napr\u00edklad s negat\u00edvnym vplyvom na imunitu, ale aj s priberan\u00edm tuku v bru\u0161nej oblasti. K tomu sa via\u017ee tie\u017e zmena hladiny lept\u00ednu a ghrel\u00ednu (horm\u00f3nov hladu a s\u00fdtosti). Pri nedostatku sp\u00e1nku n\u00e1s n\u00fatia viac jes\u0165 hlavne kaloricky bohat\u00e9 jedl\u00e1, po ktor\u00fdch sa c\u00edtime menej spokojn\u00fd.&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mozog <\/strong>&#8211; nedostatok sp\u00e1nku m\u00f4\u017ee tlmi\u0165 \u010dinnosti mozgov\u00fdch buniek. Vedci zistili, \u017ee ke\u010f je \u010dlovek unaven\u00fd, neur\u00f3ny mozgu vysielaj\u00fa sign\u00e1ly pomal\u0161ie. To \u010dasto sp\u00f4sobuje zn\u00ed\u017eenie rozhodovac\u00edch schopnost\u00ed a reak\u010dn\u00fdch \u010dasov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolizmus <\/strong>&#8211; nedostatok sp\u00e1nku vedie k zhor\u0161eniu tolerancie gluk\u00f3zy (riziku cukrovky) a priberaniu na v\u00e1he. Pod\u013ea viacer\u00fdch \u0161t\u00fadi\u00ed maj\u00fa \u013eudia pri chudnut\u00ed lep\u0161ie v\u00fdsledky vtedy, ke\u010f sa dobre vyspia. Kvalitn\u00fd sp\u00e1nok m\u00f4\u017ee zn\u00ed\u017ei\u0165 prejedanie a u\u013eah\u010di\u0165 vykon\u00e1vanie fyzickej aktivity t\u00fdm, \u017ee sa prebud\u00edte energickej\u0161\u00ed a svie\u017eej\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[20 \u2013 25] [37 \u2013 38]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Fazy_nedostatku_spanku\"><\/span>F\u00e1zy nedostatku sp\u00e1nku&nbsp;&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161eobecn\u00e9 \u0161t\u00e1di\u00e1 pre nedostatok sp\u00e1nku popisuj\u00fa probl\u00e9my na z\u00e1klade toho, ko\u013eko sp\u00e1nku ste vynechali <span style=\"color:#ff6600\" class=\"tadv-color\">[30 &#8211; 32]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" id=\"block-38b9450b-56fe-4542-a18b-4ba6b16d88d5\">\n<li><strong>F\u00e1za po 24-hodin\u00e1ch:<\/strong> nie je nezvy\u010dajn\u00e1 a nesp\u00f4sobuje ani ve\u013ek\u00e9 zdravotn\u00e9 probl\u00e9my. M\u00f4\u017eete o\u010dak\u00e1va\u0165, \u017ee sa budete c\u00edti\u0165 unaven\u00ed a podr\u00e1\u017eden\u00ed. Sprev\u00e1dza ju aj opuch a kruhy pod o\u010dami, pr\u00edpadne mikrosp\u00e1nky. Pod\u013ea CDC sa daj\u00fa sympt\u00f3my prirovna\u0165 k tomu, ke\u010f m\u00e1te v krvi 1 promile alkoholu. <\/li>\n\n\n\n<li><strong>F\u00e1za po 48-hodin\u00e1ch:<\/strong> pr\u00edznaky sa st\u00e1vaj\u00fa intenz\u00edvnej\u0161ie a m\u00e1te ve\u013ek\u00e9 nutkanie spa\u0165. Zvy\u0161uje sa frekvencia mikrosp\u00e1nkov a m\u00f4\u017eete ma\u0165 zhor\u0161en\u00fd kognit\u00edvny v\u00fdkon. Spom\u00ednaj\u00fa sa dokonca halucin\u00e1cie, aj \u0165a\u017ekosti s u\u010den\u00edm. Objavi\u0165 sa m\u00f4\u017ee \u00fazkos\u0165, stres, zmeny spr\u00e1vania, pomal\u00fd reak\u010dn\u00fd \u010das, zhor\u0161enie imunity a zv\u00fd\u0161en\u00e1 chu\u0165 do jedla. &nbsp;<\/li>\n\n\n\n<li><strong>F\u00e1za po 72-hodin\u00e1ch:<\/strong> tri dni bez sp\u00e1nku maj\u00fa v\u00fdrazn\u00fd vplyv na n\u00e1ladu a kognit\u00edvne funkcie. Sprev\u00e1dzaj\u00fa ich z\u00e1va\u017en\u00e9 probl\u00e9my s koncentr\u00e1ciou a pam\u00e4\u0165ou, komunika\u010dn\u00e9 \u0165a\u017ekosti, paranoje \u010di extr\u00e9mna \u00fanava. <\/li>\n\n\n\n<li><strong>F\u00e1za po 96-hodin\u00e1ch:<\/strong> ide o ve\u013ek\u00fd nedostatok sp\u00e1nku. Va\u0161e vn\u00edmanie reality m\u00f4\u017ee by\u0165 skreslen\u00e9 a nutkanie na sp\u00e1nok sa st\u00e1va neznesite\u013en\u00e9. M\u00f4\u017eete sa dosta\u0165 do psych\u00f3zy z nedostatku sp\u00e1nku, ktor\u00e1 v\u00e1m br\u00e1ni v spr\u00e1vnej interpret\u00e1cii reality. Jej n\u00e1sledky sa zvy\u010dajne pomin\u00fa, ke\u010f sa dostato\u010dne vysp\u00edte. <\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vyrie\u0161enie spom\u00ednan\u00fdch pr\u00edznakov nedostatku sp\u00e1nku sledovali viacer\u00e9 \u0161t\u00fadie. Zo zisten\u00ed vypl\u00fdva, \u017ee <strong>v\u00e4\u010d\u0161ina \u00fa\u010dastn\u00edkov potrebovalo na zotavenie zhruba 50 % \u010dasu.<\/strong> To znamen\u00e1, \u017ee ak im ch\u00fdbalo 50 hod\u00edn sp\u00e1nku, na zotavenie potrebovali doplni\u0165 25 hod\u00edn. Ide v\u0161ak len o pribli\u017en\u00fd \u00fadaj.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Niektor\u00ed \u00fa\u010dastn\u00edci boli v poriadku po jednej noci sp\u00e1nku, in\u00ed na zotavenie potrebovali viac. Objavilo sa v\u0161ak aj p\u00e1r \u00fa\u010dastn\u00edkov, ktor\u00fdch probl\u00e9my pretrv\u00e1vali e\u0161te nieko\u013eko dn\u00ed \u010di t\u00fd\u017ed\u0148ov. I\u0161lo hlavne o zm\u00e4tok, negat\u00edvne n\u00e1lady \u010di skreslen\u00e9 vn\u00edmanie reality. <span style=\"color:#ff6600\" class=\"tadv-color\">[39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg\" alt=\"F\u00e1zy nedostatku sp\u00e1nku\" class=\"wp-image-223909\" style=\"width:843px;height:563px\" title=\"F\u00e1zy nedostatku sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149.jpg 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Pat_tipov_ako_zlepsit_svoj_spanok\"><\/span>P\u00e4\u0165 tipov, ako zlep\u0161i\u0165 svoj sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ak v\u00e1s tr\u00e1pi nedostatok sp\u00e1nku, netreba robi\u0165 paniku. K zlep\u0161eniu sp\u00e1nkov\u00fdch cyklov niekedy sta\u010d\u00ed m\u00e1lo. Sk\u00faste na\u0161ich p\u00e4\u0165 tipov, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Vytvorte si pokojn\u00e9 prostredie&nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Ide\u00e1lne miesto na spanie je \u010dasto chladn\u00e9,<\/strong> tmav\u00e9 a tich\u00e9. Zasp\u00e1vanie pri svetle m\u00f4\u017ee by\u0165 n\u00e1ro\u010dnej\u0161ie. Vyhn\u00fa\u0165 by ste sa mali aj dlhodob\u00e9mu sledovaniu displeja tesne pred span\u00edm. Modr\u00e9 svetlo, ktor\u00e9 vy\u017earuje m\u00f4\u017ee stimulova\u0165 v\u00e1\u0161 mozog a zn\u00ed\u017ei\u0165 produkciu melaton\u00ednu. Zv\u00e1\u017ete pou\u017eitie tienidiel alebo \u0161tup\u013eov do u\u0161\u00ed a vytvorte si prostredie, ktor\u00e9 ide\u00e1lne vyhovuje va\u0161im potreb\u00e1m. <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"2\">\n<li><strong>Sna\u017ete sa zvl\u00e1da\u0165 starosti&nbsp;<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Pok\u00faste sa vyrie\u0161i\u0165 svoje obavy alebo starosti e\u0161te pred span\u00edm.<\/strong> Ak v\u00e1m nie\u010do napadne, zap\u00ed\u0161te si to a odlo\u017ete na zajtra. M\u00f4\u017ee v\u00e1m to pom\u00f4c\u0165 zvl\u00e1da\u0165 <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stres<\/a> a pred\u00eds\u0165 \u0165a\u017ek\u00fdm my\u0161lienkam pred span\u00edm. Pom\u00f4c\u0165 m\u00f4\u017ee aj medit\u00e1cia, dychov\u00e9 cvi\u010denia alebo <a href=\"https:\/\/gymbeam.sk\/blog\/ako-ziskat-silnejsiu-imunitu-vdaka-otuzovaniu\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">otu\u017eovanie.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"3\">\n<li><strong>Pravidelne cvi\u010dte<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Pridajte do svojej dennej rutiny aj <a href=\"https:\/\/gymbeam.sk\/blog\/10-necakanych-benefitov-cvicenia-ktore-zlepsia-vas-zivot\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">pravideln\u00e9 cvi\u010denie.<\/a><\/strong> Pom\u00f4\u017ee v\u00e1m podpori\u0165 pokojn\u00fd sp\u00e1nok v pr\u00edpade, \u017ee ho budete vykon\u00e1va\u0165 zhruba tri hodiny pred n\u00edm. Cvi\u010denie z\u00e1rove\u0148 prispieva k tomu, \u017ee zasp\u00edte r\u00fdchlej\u0161ie a v\u00e1\u0161 sp\u00e1nok bude zdrav\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[27]<\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" start=\"4\">\n<li><strong>Nekonzumujte kofe\u00edn v neskor\u00fdch hodin\u00e1ch<\/strong><\/li>\n<\/ol>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofe\u00edn<\/strong><\/a> m\u00e1 mnoho v\u00fdhod a funguje ako stimulant. Jedna d\u00e1vka m\u00f4\u017ee pozit\u00edvne ovplyvni\u0165 hladinu energie a \u0161portov\u00fd v\u00fdkon. Stimuluje v\u00e1\u0161 nervov\u00fd syst\u00e9m a m\u00f4\u017ee br\u00e1ni\u0165 organizmu v prirodzenom relaxovan\u00ed po\u010das noci. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna \u0161t\u00fadia zistila, \u017ee u\u017e\u00edvanie kofe\u00ednu a\u017e 6 hod\u00edn pred span\u00edm v\u00fdrazne zhor\u0161ilo kvalitu samotn\u00e9ho sp\u00e1nku. Tento \u00fadaj v\u0161ak z\u00e1vis\u00ed od toho, ako r\u00fdchlo dok\u00e1\u017ee kofe\u00edn odb\u00fara\u0165 konkr\u00e9tne va\u0161e telo. <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\" start=\"5\">\n<li><strong>Vysk\u00fa\u0161ajte doplnky stravy na podporu sp\u00e1nku<\/strong><\/li>\n<\/ol>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melaton\u00edn<\/strong><\/a> je k\u013e\u00fa\u010dov\u00fd horm\u00f3n sp\u00e1nku, ktor\u00fd informuje v\u00e1\u0161 mozog o tom, \u017ee je \u010das na odpo\u010dinok. \u010casto sa pou\u017e\u00edva aj na lie\u010dbu sp\u00e1nkov\u00fdch por\u00fach a je predmetom r\u00f4znych \u0161t\u00fadi\u00ed s pozit\u00edvnymi v\u00fdsledkami. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e\u00edvanie 2 mg melaton\u00ednu pred span\u00edm napr\u00edklad pomohlo \u00fa\u010dastn\u00edkom v\u00fdskumu r\u00fdchlej\u0161ie zaspa\u0165, ma\u0165 kvalitnej\u0161\u00ed sp\u00e1nok a&nbsp;viac energie na druh\u00fd de\u0148.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa o \u0148om chcete dozvedie\u0165 viac, ur\u010dite nevynechajte n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/melatonin-zlepsuje-spanok-a-pomaha-zaspat\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melaton\u00edn &#8211; naozaj zlep\u0161uje sp\u00e1nok a pom\u00e1ha zaspa\u0165.<\/strong><\/a> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozit\u00edvny vplyv na sp\u00e1nok m\u00e1 aj <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Valeri\u00e1na lek\u00e1rska<\/a>, ktorej \u00fa\u010dinok ide ruka v ruke s kyselinou <a href=\"https:\/\/gymbeam.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gama-aminomaslovou (GABA)<\/a>. <span class=\"tadv-color\" style=\"color:#ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Vsetko_co_potrebujete_vediet_o_nedostatku_spanku\"><\/span>V\u0161etko, \u010do potrebujete vedie\u0165 o nedostatku sp\u00e1nku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:50%\">\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Vedeli ste, \u010do s va\u0161\u00edm telom urob\u00ed nedostatok sp\u00e1nku? l GymBeam l FIT POINT\" width=\"1140\" height=\"641\" src=\"https:\/\/www.youtube.com\/embed\/vcA1kTJWw_o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:25%\"><\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Zhrnutie\"><\/span>Zhrnutie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00fd sp\u00e1nok m\u00e1 na n\u00e1\u0161 organizmus <strong>mno\u017estvo pozit\u00edvnych \u00fa\u010dinkov.<\/strong> Ke\u010f sp\u00edme, <strong>mozog uklad\u00e1 nov\u00e9 inform\u00e1cie a pom\u00e1ha n\u00e1m zbavi\u0165 sa odpadov\u00fdch l\u00e1tok.<\/strong> Vplyv sp\u00e1nku ide ruka v ruke aj s cvi\u010den\u00edm \u010di inou \u0161portovou aktivitou. Medzi jeho hlavn\u00e9 \u00falohy v tomto smere patr\u00ed <strong>obnova energie, regener\u00e1cia organizmu, triedenie a uchov\u00e1vanie spomienok, ale aj novo nau\u010den\u00fdch vec\u00ed. <\/strong>Sp\u00e1nok m\u00e1 vplyv aj na<strong> vylu\u010dovanie k\u013e\u00fa\u010dov\u00fdch l\u00e1tok ako testoster\u00f3n \u010di rastov\u00fd horm\u00f3n.<\/strong> Zdrav\u00fd sp\u00e1nkov\u00fd cyklus by mal trva\u0165 <strong>zhruba 7 a\u017e 9 hod\u00edn. <\/strong>\u00darove\u0148 <strong>pod<\/strong> <strong>6 hod\u00edn <\/strong>je pova\u017eovan\u00e1<strong> <\/strong>za<strong> nedostato\u010dn\u00fa. <\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeho potreba je v\u0161ak ve\u013emi individu\u00e1lna. Absencia sp\u00e1nku sa m\u00f4\u017ee negat\u00edvne podp\u00edsa\u0165 na<strong> imunitnom a kardiovaskul\u00e1rnom syst\u00e9me, mozgu, hladine horm\u00f3nov \u010di metabolizme.<\/strong> Pre lep\u0161\u00ed sp\u00e1nok je d\u00f4le\u017eit\u00e9 <strong>vhodn\u00e9 prostredie a pravideln\u00e9 cvi\u010denie<\/strong>. Vo ve\u010dern\u00fdch hodin\u00e1ch by ste sa mali vyhn\u00fa\u0165 aj vy\u017earovaniu modr\u00e9ho svetla z displeja, ktor\u00e9 blokuje vylu\u010dovanie horm\u00f3nu sp\u00e1nku &#8211; melaton\u00ednu.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ko\u013eko hod\u00edn denne zvyknete sp\u00e1va\u0165 vy? Ste sk\u00f4r rann\u00e9 vt\u00e1\u010da alebo no\u010dn\u00e1 sova? Db\u00e1te na dostatok sp\u00e1nku pred aj po cvi\u010den\u00ed? S va\u0161imi n\u00e1zormi sa ur\u010dite pode\u013ete v koment\u00e1roch. Ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, pote\u0161\u00ed n\u00e1s zdie\u013eanie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/home-workout\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHome workout\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u010co sa deje s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte? Ko\u013eko by mal trva\u0165 zdrav\u00fd sp\u00e1nok a ak\u00e9 s\u00fa jeho benefity? V na\u0161om \u010dl\u00e1nku n\u00e1jdete v\u0161etky odpovede. <\/p>\n","protected":false},"author":120,"featured_media":223972,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7],"tags":[6132,6131,6069,6082],"filter_section":[],"filter_attribute":[13049],"class_list":{"0":"post-223742","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-regeneracia","9":"tag-spanok","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010co sa stane s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u010co sa deje s va\u0161im telom, ke\u010f m\u00e1lo sp\u00edte? 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