{"id":225074,"date":"2021-02-22T21:57:09","date_gmt":"2021-02-22T20:57:09","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=225074"},"modified":"2024-06-24T11:59:08","modified_gmt":"2024-06-24T09:59:08","slug":"co-se-stane-s-vasim-telem-kdyz-malo-spite","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/","title":{"rendered":"Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e 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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Dobrou_noc_nebot_proc_vlastne_spime\" title=\"Dobrou noc, nebo\u0165 pro\u010d vlastn\u011b sp\u00edme?\">Dobrou noc, nebo\u0165 pro\u010d vlastn\u011b 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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Non-REM_spanek_a_jeho_stadia\" title=\"Non-REM sp\u00e1nek a jeho st\u00e1dia\">Non-REM sp\u00e1nek a jeho st\u00e1dia<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#REM_spanek_a_jeho_vyznam\" title=\"REM sp\u00e1nek a jeho v\u00fdznam\">REM sp\u00e1nek 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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Vliv_spanku_na_sportovni_aktivitu\" title=\"Vliv sp\u00e1nku na sportovn\u00ed aktivitu\">Vliv sp\u00e1nku na sportovn\u00ed 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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Kolik_spanku_potrebujeme\" title=\"Kolik sp\u00e1nku pot\u0159ebujeme\">Kolik sp\u00e1nku pot\u0159ebujeme<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Zjistete_jak_jste_na_tom_se_spankem\" title=\"Zjist\u011bte, jak jste na tom se sp\u00e1nkem\">Zjist\u011bte, jak jste na tom se sp\u00e1nkem<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Nedostatek_spanku_vs_organismus\" title=\"Nedostatek sp\u00e1nku vs. organismus\">Nedostatek sp\u00e1nku vs. organismus<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Jak_nedostatek_spanku_muze_ovlivnit_vase_telo\" title=\"Jak nedostatek sp\u00e1nku m\u016f\u017ee ovlivnit va\u0161e t\u011blo?\">Jak nedostatek sp\u00e1nku m\u016f\u017ee ovlivnit va\u0161e t\u011blo?<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Faze_nedostatku_spanku\" title=\"F\u00e1ze nedostatku sp\u00e1nku\">F\u00e1ze nedostatku sp\u00e1nku<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Pet_tipu_jak_zlepsit_svuj_spanek\" title=\"P\u011bt tip\u016f, jak zlep\u0161it sv\u016fj sp\u00e1nek\">P\u011bt tip\u016f, jak zlep\u0161it sv\u016fj sp\u00e1nek<\/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.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/#Shrnuti\" title=\"Shrnut\u00ed\">Shrnut\u00ed<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Asi jen t\u011b\u017eko byste na\u0161li n\u011bkoho, kdo by nemiloval sp\u00e1nek. Nap\u0159\u00ed\u010d tomu je v\u0161ak mnoho lid\u00ed, kte\u0159\u00ed ho nemaj\u00ed dostatek. Jeho absence m\u00e1 r\u016fzn\u00e9 d\u016fvody. \u010casto je spojen\u00e1 s t\u00edhou povinnost\u00ed nebo usp\u011bchanou dobou, ve kter\u00e9 \u017eijeme. Ne ka\u017ed\u00fd z n\u00e1s si dok\u00e1\u017ee dob\u0159e zorganizovat sv\u016fj \u010das. Sp\u00e1nkov\u00e1 aktivita tak b\u00fdv\u00e1 \u010dasto bodem, kter\u00fd si z na\u0161eho denn\u00edho programu ukousne pouze nevyhnuteln\u00e9 minimum.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek je v\u0161ak nesm\u00edrn\u011b d\u016fle\u017eit\u00fd nejen v ot\u00e1zce zdrav\u00e9ho \u017eivotn\u00edho stylu, ale i p\u0159i cvi\u010den\u00ed. Spr\u00e1vn\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky <strong>pom\u00e1haj\u00ed udr\u017eovat spoustu biologick\u00fdch proces\u016f<\/strong>, jako nap\u0159\u00edklad zdrav\u00e9 fungov\u00e1n\u00ed mozku nebo obranyschopnost organismu. \u0160patn\u00fd sp\u00e1nek m\u016f\u017ee zp\u016fsobit, <strong>\u017ee jsou neoptim\u00e1ln\u00ed nebo dokonce nefunk\u010dn\u00ed.<\/strong> Zamysleli jste se tedy n\u011bkdy nad t\u00edm, jak\u00fd vliv m\u00e1 na va\u0161e t\u011blo nedostatek sp\u00e1nku? <span class=\"tadv-color\" style=\"color: #ff6600;\">[8]<\/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=\"Dobrou_noc_nebot_proc_vlastne_spime\"><\/span>Dobrou noc, nebo\u0165 pro\u010d vlastn\u011b sp\u00edme?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek je<strong> pro na\u0161e zdrav\u00ed nevyhnuteln\u00fd.<\/strong> Pot\u0159ebujeme ho na to, abychom p\u0159e\u017eili. V t\u00e9to rovin\u011b ho m\u016f\u017eeme vn\u00edmat stejn\u011b, jako pot\u0159ebu j\u00edst a p\u00edt. Nen\u00ed proto divu, \u017ee <strong>sp\u00e1nek by m\u011bl tvo\u0159it a\u017e jednu t\u0159etinu na\u0161eho \u017eivota.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>B\u011bhem sp\u00e1nku se v na\u0161em t\u011ble odehr\u00e1v\u00e1 mnoho biologick\u00fdch proces\u016f<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>mozek ukl\u00e1d\u00e1 nov\u00e9 informace a zbavuje se odpadn\u00edch l\u00e1tek<\/li>\n\n\n\n<li>nervov\u00e9 bu\u0148ky komunikuj\u00ed a reorganizuj\u00ed se, co\u017e podporuje zdrav\u00e9 fungov\u00e1n\u00ed mozku<\/li>\n\n\n\n<li>t\u011blo opravuje bu\u0148ky, obnovuje energii a uvol\u0148uje molekuly jako hormony a b\u00edlkoviny, kter\u00e9 jsou d\u016fle\u017eit\u00e9 k optim\u00e1ln\u00ed regeneraci<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto procesy jsou rozhoduj\u00edc\u00ed p\u0159i na\u0161em celkov\u00e9m zdrav\u00ed. Bez nich by na\u0161e t\u011blo nedok\u00e1zalo fungovat v norm\u00e1ln\u00edm re\u017eimu. <strong>Nedostatek sp\u00e1nku zvy\u0161uje rizika vzniku mnoha onemocn\u011bn\u00ed,<\/strong> jako nap\u0159\u00edklad deprese, z\u00e1chvaty, vysok\u00fd krevn\u00ed tlak \u010di zhor\u0161uj\u00edc\u00ed se migr\u00e9ny. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>V\u011bdci d\u011bl\u00ed sp\u00e1nek do dvou hlavn\u00edch f\u00e1z\u00ed<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Non-REM<\/strong> sp\u00e1nek (Non Rapid Eye Movement)<\/li>\n\n\n\n<li><strong>REM<\/strong> sp\u00e1nek (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 p\u0159edstavuje asi 75-80 % z celkov\u00e9ho \u010dasu, kter\u00fd str\u00e1v\u00edme sp\u00e1nkem. REM tvo\u0159\u00ed zbyl\u00fdch 20 a\u017e 25 %. Sp\u00e1nkov\u00e9 cykly se b\u011bhem noci <strong>vyst\u0159\u00eddaj\u00ed \u010dty\u0159ikr\u00e1t a\u017e p\u011btkr\u00e1t.<\/strong> Pr\u016fm\u011brn\u00e1 d\u00e9lka prvn\u00edho trv\u00e1 70 a\u017e 100 minut. S druh\u00fdm se zvy\u0161uje na 90-120 minut.<\/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=\"Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?\" class=\"wp-image-223800\" style=\"width:843px;height:563px\" title=\"Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e 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_spanek_a_jeho_stadia\"><\/span>Non-REM sp\u00e1nek a jeho st\u00e1dia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Non-REM sp\u00e1nek je prvn\u00ed sp\u00e1nkovou f\u00e1z\u00ed, kter\u00e1 funguje jako p\u0159echodn\u00fd stav mezi bd\u011bn\u00edm a sp\u00e1nkem. M\u00e1 n\u011bkolik f\u00e1z\u00ed <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Prvn\u00ed f\u00e1ze (N1)<\/strong> se vyskytuje hned po usnut\u00ed a je velmi kr\u00e1tk\u00e1. Obvykle m\u00e1 m\u00e9n\u011b ne\u017e 10 minut. Mozkov\u00e9 vlny, srde\u010dn\u00ed frekvence a pohyby o\u010d\u00ed se zpomaluj\u00ed. M\u00e1me lehk\u00fd sp\u00e1nek, ze kter\u00e9ho se m\u016f\u017eeme velmi lehce vzbudit.<\/li>\n\n\n\n<li><strong>Druh\u00e1 f\u00e1ze (N2)<\/strong> trv\u00e1 v po\u010d\u00e1te\u010dn\u00edm cyklu 10 a\u017e 25 minut. S ka\u017ed\u00fdm dal\u0161\u00edm cyklem se prodlu\u017euje. B\u011bhem n\u011bj se va\u0161e svaly v\u00edce uvol\u0148uj\u00ed, t\u011blesn\u00e1 teplota kles\u00e1, pohyb o\u010d\u00ed se zastav\u00ed a mozek p\u0159ep\u00edn\u00e1 do pomal\u00e9 vlnov\u00e9 aktivity.<\/li>\n\n\n\n<li><strong>T\u0159et\u00ed a \u010dtvrt\u00e1 f\u00e1ze (N3\/N4)<\/strong> je hlubok\u00fd sp\u00e1nek. O\u010di a svaly se neh\u00fdbou a mozkov\u00e9 vlny zpomaluj\u00ed je\u0161t\u011b v\u00edc. Mohou nastat i n\u00e1hodn\u00e9 pohyby. Probudit se z t\u00e9to f\u00e1ze je pom\u011brn\u011b t\u011b\u017ek\u00e9. Je nutn\u00e1 k tomu, abyste se po probuzen\u00ed c\u00edtili sv\u011b\u017e\u00ed.<\/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_spanek_a_jeho_vyznam\"><\/span>REM sp\u00e1nek a jeho v\u00fdznam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>REM sp\u00e1nek nast\u00e1v\u00e1 zhruba hodinu a\u017e hodinu a p\u016fl po procesu us\u00edn\u00e1n\u00ed. Ka\u017ed\u00fd <strong>dal\u0161\u00ed cyklus se b\u011bhem noci prodlu\u017euje.<\/strong> Prvn\u00ed trv\u00e1 obvykle 10 minut a posledn\u00ed m\u016f\u017ee m\u00edt a\u017e hodinu. Jedn\u00e1 se o tzv. <strong>slab\u0161\u00ed sp\u00e1nek, kter\u00fd se podob\u00e1 sp\u00ed\u0161e stavu bd\u011blosti.<\/strong>\nCharakteristick\u00fdm znakem t\u00e9to f\u00e1ze je <strong>rychl\u00fd pohyb o\u010d\u00ed pod v\u00ed\u010dky ze strany na stranu.<\/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\u00e1vat pravideln\u011b a v\u011bdci p\u0159esn\u011b nev\u00ed, co ho zp\u016fsobuje. Domn\u00edvaj\u00ed se, \u017ee je spojen\u00fd se sn\u011bn\u00edm. B\u011bhem REM sp\u00e1nku je <strong>mozek aktivn\u00ed t\u00e9m\u011b\u0159 stejn\u011b, jako kdy\u017e jsme vzh\u016fru.<\/strong> Zpracov\u00e1v\u00e1 informace, kter\u00e9 p\u0159ijal p\u0159es den, <strong>aby je mohl ulo\u017eit do dlouhodob\u00e9 pam\u011bti.<\/strong> Z\u00e1rove\u0148 upev\u0148uje spojen\u00ed mezi nov\u00fdmi informacemi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>S aktivitou mozku souvis\u00ed i to, \u017ee REM sp\u00e1nek je \u010dasto<strong> spojov\u00e1n s \u017eiv\u00fdmi sny<\/strong>. Tuto f\u00e1zi m\u016f\u017ee doprov\u00e1zet i rychl\u00e9 a <strong>nepravideln\u00e9 d\u00fdch\u00e1n\u00ed, zm\u011bny t\u011blesn\u00e9 teploty, z\u00e1\u0161kuby nebo sexu\u00e1ln\u00ed vzru\u0161en\u00ed u mu\u017e\u016f i \u017een.<\/strong> REM sp\u00e1nek nast\u00e1v\u00e1 zhruba t\u0159i a\u017e p\u011btkr\u00e1t za noc. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00e1nek a jeho v\u00fdznam.\" class=\"wp-image-223820\" style=\"width:843px;height:562px\" title=\"REM sp\u00e1nek 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=\"Vliv_spanku_na_sportovni_aktivitu\"><\/span>Vliv sp\u00e1nku na sportovn\u00ed aktivitu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9, kte\u0159\u00ed cvi\u010d\u00ed v\u011bt\u0161inou pot\u0159ebuj\u00ed v\u00edce sp\u00e1nku ne\u017e ti, kte\u0159\u00ed nejsou fyzicky aktivn\u00ed. Zejm\u00e9na v p\u0159\u00edpad\u011b, \u017ee tr\u00e9nuj\u00ed s vysokou intenzitou. Mezi <strong>hlavn\u00ed \u00falohy sp\u00e1nku toti\u017e pat\u0159\u00ed obnova energie a celkov\u00e1 regenerace nam\u00e1han\u00e9ho organismu.<\/strong> Je proto logick\u00e9, \u017ee <strong>\u010d\u00edm v\u00edce cvi\u010d\u00edme, t\u00edm v\u00edce spot\u0159ebov\u00e1v\u00e1me energii a pot\u0159ebujeme del\u0161\u00ed sp\u00e1nek.<\/strong> Tento fakt si uv\u011bdomuj\u00ed i vrcholov\u00ed sportovci, kte\u0159\u00ed sp\u00ed podstatn\u011b d\u00e9le, ne\u017e b\u00fdv\u00e1 zvykem. Nap\u0159\u00edklad <strong>LeBron James a Roger Federer sp\u00ed obvykle zhruba 12 hodin denn\u011b.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[10] [35]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00e1nek je nav\u00edc <strong>zodpov\u011bdn\u00fd za spr\u00e1vn\u00e9 fungov\u00e1n\u00ed imunitn\u00edho a endokrinn\u00edho syst\u00e9mu.<\/strong> Ten vytv\u00e1\u0159\u00ed a po cel\u00e9m t\u011ble \u010d\u00ed\u0159\u00ed <strong>kl\u00ed\u010dov\u00e9 v\u00fdkonnostn\u00ed hormony, jako testosteron a r\u016fstov\u00fd hormon.<\/strong> Pro <strong>maxim\u00e1ln\u00ed sportovn\u00ed v\u00fdkon a kvalitn\u00ed regeneraci je<\/strong> d\u016fle\u017eit\u00e1 kvalita sp\u00e1nku <strong>p\u0159ed a po cvi\u010den\u00ed.<\/strong> V\u011bdci to od\u016fvod\u0148uj\u00ed t\u00edm, \u017ee pr\u00e1v\u011b b\u011bhem n\u011bho se <strong>uvol\u0148uje r\u016fstov\u00fd hormon.<\/strong> Jeho \u00fakolem je <strong>stimulace r\u016fstu a obnovy sval\u016f, kost\u00ed a spalov\u00e1n\u00ed tuk\u016f.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 jsou z\u00e1v\u011bry n\u011bkolika studi\u00ed, kter\u00e9 se t\u00fdkaly vz\u00e1jemn\u00e9ho vlivu sp\u00e1nku a sportovn\u00ed aktivity<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>studie Stanford University sledovala b\u011bhem p\u011bti t\u00fddn\u016f \u017eensk\u00fd tenisov\u00fd t\u00fdm. \u00da\u010dastnice m\u011bly sp\u00e1t 10 hodin denn\u011b. Zjistilo se, \u017ee v porovn\u00e1n\u00ed se sv\u00fdm standardn\u00edm sp\u00e1nkov\u00fdm re\u017eimem, kter\u00fd byl krat\u0161\u00ed, dok\u00e1zaly pod\u00e1vat <strong>p\u0159esn\u011bj\u0161\u00ed tenisov\u00e9 \u00fadery a rychleji sprintovat.<\/strong><\/li>\n\n\n\n<li>prodlou\u017een\u00fd sp\u00e1nkov\u00fd re\u017eim p\u0159isp\u011bl ke zlep\u0161en\u00ed v\u00fdkonu, n\u00e1lady a bd\u011blosti sportovc\u016f v plaveck\u00fdch a basketbalov\u00fdch t\u00fdmech jak u mu\u017e\u016f, tak i u \u017een. Dok\u00e1zali <strong>rychleji sprintovat a zlep\u0161ila se i p\u0159esnost jejich st\u0159el.<\/strong> Studie m\u011bla pozitivn\u00ed vliv i na jejich sp\u00e1nkov\u00fd re\u017eim, kter\u00fd se zlep\u0161il v pr\u016fb\u011bhu o 111 minut.<\/li>\n\n\n\n<li>pravideln\u00e9 cvi\u010den\u00ed je velmi prosp\u011b\u0161n\u00e9 p\u0159i podpo\u0159e dobr\u00e9ho sp\u00e1nku. N\u00e1zorn\u011b to reflektuj\u00ed v\u00fdsledky studie, ve kter\u00e9 skupina lid\u00ed s probl\u00e9my se sp\u00e1nkem podroben\u00e1 pravideln\u00e9mu aerobn\u00edmu cvi\u010den\u00ed potvrdila nav\u00fd\u0161en\u00ed sp\u00e1nkov\u00e9 aktivity o 75 minut za noc.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edc o sp\u00e1nku a jeho vlivu na r\u016fst svalov\u00e9 hmoty, p\u0159e\u010dt\u011bte si n\u00e1\u0161 \u010dl\u00e1nek &#8211; <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" class=\"ek-link\"><strong>Jak zlep\u0161it sp\u00e1nek a jak ovliv\u0148uje zdrav\u00ed a r\u016fst svalov\u00e9 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=\"Vliv sp\u00e1nku na sportovn\u00ed aktivitu\" class=\"wp-image-223861\" style=\"width:843px;height:562px\" title=\"Vliv sp\u00e1nku na sportovn\u00ed 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=\"Kolik_spanku_potrebujeme\"><\/span>Kolik sp\u00e1nku pot\u0159ebujeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161e pot\u0159eba sp\u00e1nku se s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem m\u011bn\u00ed. Li\u0161\u00ed se i u jednotlivc\u016f ve stejn\u00e9m v\u011bku. <strong>Neexistuje \u017e\u00e1dn\u00fd magick\u00fd vzorec pro ide\u00e1ln\u00ed sp\u00e1nek<\/strong>, kter\u00fd by fungoval u v\u0161ech lid\u00ed. D\u011bti ze za\u010d\u00e1tku sp\u00ed 16 a\u017e 18 hodin denn\u011b, co\u017e m\u016f\u017ee podpo\u0159it jejich r\u016fst a v\u00fdvoj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u011bt\u0161in\u011b dosp\u011bl\u00fdch se doporu\u010duje <strong>7 a\u017e 9 hodin sp\u00e1nku.<\/strong> Podle <a href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" class=\"ek-link\">CDC<\/a> by nem\u011bli sp\u00e1t m\u00e9n\u011b ne\u017e 7 hodin. Za v\u0161eobecn\u00fd <strong>nedostatek sp\u00e1nku se pova\u017euje d\u00e9lka pod 6 hodin.<\/strong> Jsou to v\u0161ak jen orienta\u010dn\u00ed hodnoty a u<strong> konkr\u00e9tn\u00edch se mohou m\u00edrn\u011b li\u0161it.<\/strong> Pro stanoven\u00ed p\u0159esn\u011bj\u0161\u00edho \u010dasu je nutn\u00e9 vz\u00edt do \u00favahy r\u016fzn\u00e9 faktory. \u010cas sp\u00e1nku z\u00e1vis\u00ed i na<strong> va\u0161em celkov\u00e9m zdravotn\u00edm stavu nebo ka\u017edodenn\u00edch \u010dinnostech, kter\u00e9 vykon\u00e1v\u00e1te.<\/strong> <span style=\"color: #ff6600;\" class=\"tadv-color\">[15] [16] [36]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159i stanoven\u00ed individu\u00e1ln\u00ed pot\u0159eby sp\u00e1nku se m\u016f\u017eete sami sebe zeptat na n\u00e1sleduj\u00edc\u00ed ot\u00e1zky. Je vhodn\u00e9 za\u010d\u00edt s doporu\u010den\u00fdm \u010dasem, kter\u00fd si n\u00e1sledn\u011b p\u0159izp\u016fsob\u00edte na z\u00e1klad\u011b va\u0161ich odpov\u011bd\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Zjistete_jak_jste_na_tom_se_spankem\"><\/span>Zjist\u011bte, jak jste na tom se sp\u00e1nkem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Jste po sedmi hodin\u00e1ch sp\u00e1nku produktivn\u00ed, zdrav\u00ed a \u0161\u0165astn\u00ed? Nebo jste si v\u0161imli, \u017ee pot\u0159ebujete sp\u00e1t v\u00edce?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>M\u00e1te zdravotn\u00ed probl\u00e9my nebo sn\u00ed\u017eenou imunitu?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>M\u00e1te vysokou denn\u00ed spot\u0159ebu energie? \u010casto sportujete nebo hodn\u011b pracujete?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Vy\u017eaduj\u00ed va\u0161e ka\u017edodenn\u00ed \u010dinnosti bd\u011blost, abyste je mohly vykon\u00e1vat bezpe\u010dn\u011b?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Obsluhujete ka\u017ed\u00fd den\/\u010dasto t\u011b\u017ekou techniku? C\u00edt\u00edte se p\u0159i tom n\u011bkdy ospale?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Jste z\u00e1visl\u00ed na kofeinu, bez kter\u00e9ho neum\u00edte p\u0159e\u017e\u00edt den?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Sp\u00edte b\u011bhem voln\u011bj\u0161\u00edch dn\u00ed v\u00edce ne\u017e b\u011bhem b\u011b\u017en\u00e9ho pracovn\u00edho t\u00fddne?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>V\u0161imnul si partner, \u017ee m\u00e1te probl\u00e9my s nespavost\u00ed?<\/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=\"Nedostatek_spanku_vs_organismus\"><\/span>Nedostatek sp\u00e1nku vs. organismus<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Z dote\u010f uveden\u00fdch fakt\u016f vypl\u00fdv\u00e1, \u017ee bez dostate\u010dn\u00e9ho sp\u00e1nku m\u016f\u017ee na\u0161e t\u011blo jen t\u011b\u017eko fungovat spr\u00e1vn\u011b.<strong> Nedostatek sp\u00e1nku souvis\u00ed s chronick\u00fdmi onemocn\u011bn\u00edmi,<\/strong> kter\u00e9 ovliv\u0148uj\u00ed srdce, ledviny, krev, mozek a du\u0161evn\u00ed zdrav\u00ed. \u010clov\u011bk s nedostatkem kvalitn\u00edho sp\u00e1nku m\u016f\u017ee trp\u011bt r\u016fzn\u00fdmi p\u0159\u00edznaky. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2]<\/span><\/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 p\u0159\u00edznaky p\u0159i nedostatku sp\u00e1nku:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00fanava<\/li>\n\n\n\n<li>podr\u00e1\u017ed\u011bnost<\/li>\n\n\n\n<li>zm\u011bny n\u00e1lad<\/li>\n\n\n\n<li>t\u011b\u017ekosti se soust\u0159ed\u011bn\u00edm a pam\u011bt\u00ed<\/li>\n\n\n\n<li>sn\u00ed\u017een\u00e1 sexu\u00e1ln\u00ed aktivita<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 chu\u0165 na sladk\u00e9 a vysoce kalorick\u00e1 j\u00eddla<\/li>\n\n\n\n<li>p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze<\/li>\n\n\n\n<li>vysok\u00fd krevn\u00ed tlak<\/li>\n\n\n\n<li>men\u0161\u00ed pocit uspokojen\u00ed po j\u00eddle <span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Jak_nedostatek_spanku_muze_ovlivnit_vase_telo\"><\/span>Jak nedostatek sp\u00e1nku m\u016f\u017ee ovlivnit va\u0161e t\u011blo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Imunitn\u00ed syst\u00e9m<\/strong> &#8211; m\u016f\u017eete b\u00fdt n\u00e1chyln\u011bj\u0161\u00ed na r\u016fzn\u00e9 infekce a choroby d\u00fdchac\u00edch cest, jejich\u017e l\u00e9\u010dba bude trvat d\u00e9le.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kardiovaskul\u00e1rn\u00ed syst\u00e9m<\/strong> &#8211; sp\u00e1nek je d\u016fle\u017eit\u00fdm faktorem i pro zdrav\u00ed srdce. Jeho dlouhodob\u00fd nedostatek je spojen\u00fd s v\u011bt\u0161\u00edm rizikem vzniku kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, v \u010dele s vysok\u00fdm krevn\u00edm tlakem. Z\u00e1rove\u0148 ovliv\u0148uje procesy, kter\u00e9 udr\u017euj\u00ed zdravou hladinu krevn\u00edho tlaku a cukru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Hladinu hormon\u016f<\/strong> &#8211; nedostatek sp\u00e1nku m\u016f\u017ee ovlivnit produkci testosteronu, r\u016fstov\u00e9ho a dal\u0161\u00edch hormon\u016f. Tak\u00e9 zp\u016fsobuje uvol\u0148ov\u00e1n\u00ed stresov\u00fdch hormon\u016f jako kortizol. Jeho dlouhodob\u00e1 zv\u00fd\u0161en\u00e1 hladina m\u00e1 souvislost nap\u0159\u00edklad s negativn\u00edm vlivem na imunitu, ale i s p\u0159ib\u00edr\u00e1n\u00edm tuku v b\u0159i\u0161n\u00ed oblasti. K tomu se v\u00e1\u017e\u00ed tak\u00e9 zm\u011bny hladiny leptinu a ghrelinu (hormon\u016f hladu a sytosti). P\u0159i nedostatku sp\u00e1nku n\u00e1s nut\u00ed v\u00edce j\u00edst hlavn\u011b kaloricky bohat\u00e1 j\u00eddla, po kter\u00fdch se c\u00edt\u00edme m\u00e9n\u011b spokojen\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mozek<\/strong> &#8211; nedostatek sp\u00e1nku m\u016f\u017ee tlumit \u010dinnosti mozkov\u00fdch bun\u011bk. V\u011bdci zjistili, \u017ee kdy\u017e je \u010dlov\u011bk unaven\u00fd, neurony mozku vys\u00edlaj\u00ed sign\u00e1ly pomaleji. To \u010dasto zp\u016fsobuje sn\u00ed\u017een\u00ed rozhodovac\u00edch schopnost\u00ed a reak\u010dn\u00edch \u010das\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Metabolismus<\/strong> &#8211; nedostatek sp\u00e1nku vede ke zhor\u0161en\u00ed tolerance gluk\u00f3zy (riziku cukrovky) a p\u0159ib\u00edr\u00e1n\u00ed na v\u00e1ze. Podle v\u00edcero studi\u00ed maj\u00ed lid\u00e9 p\u0159i hubnut\u00ed lep\u0161\u00ed v\u00fdsledky, kdy\u017e se dob\u0159e vysp\u00ed. Kvalitn\u00ed sp\u00e1nek m\u016f\u017ee sn\u00ed\u017eit p\u0159ej\u00edd\u00e1n\u00ed a uleh\u010dit vykon\u00e1v\u00e1n\u00ed fyzick\u00e9 aktivity t\u00edm, \u017ee se probud\u00edte energi\u010dt\u011bj\u0161\u00ed a sv\u011b\u017eej\u0161\u00ed. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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=\"Faze_nedostatku_spanku\"><\/span>F\u00e1ze nedostatku sp\u00e1nku<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V\u0161eobecn\u00e1 st\u00e1dia pro nedostatek sp\u00e1nku popisuj\u00ed probl\u00e9my na z\u00e1klad\u011b toho, kolik sp\u00e1nku jste vynechali <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00e1ze po 24-hodin\u00e1ch:<\/strong> nen\u00ed neobvykl\u00e1 a nezp\u016fsobuje ani velk\u00e9 zdravotn\u00ed probl\u00e9my. M\u016f\u017eete o\u010dek\u00e1vat, \u017ee se budete c\u00edtit unaven\u00ed a podr\u00e1\u017ed\u011bn\u00ed. Doprov\u00e1z\u00ed ji i otok a kruhy pod o\u010dima, p\u0159\u00edpadn\u011b mikrosp\u00e1nek. Podle CDC se daj\u00ed symptomy p\u0159irovnat k tomu, kdy\u017e m\u00e1te v krvi 1 promile alkoholu.<\/li>\n\n\n\n<li><strong>F\u00e1ze po 48-hodin\u00e1ch:<\/strong> p\u0159\u00edznaky se st\u00e1vaj\u00ed intenzivn\u011bj\u0161\u00ed a m\u00e1te velk\u00e9 nutk\u00e1n\u00ed sp\u00e1t. Zvy\u0161uje se frekvence mikrosp\u00e1nk\u016f a m\u016f\u017eete m\u00edt zhor\u0161en\u00fd kognitivn\u00ed v\u00fdkon. Zmi\u0148uj\u00ed se dokonce halucinace, i probl\u00e9my s u\u010den\u00edm. Objevit se m\u016f\u017ee \u00fazkost, stres, zm\u011bny chov\u00e1n\u00ed, pomal\u00fd reak\u010dn\u00ed \u010das, zhor\u0161en\u00ed imunity a zv\u00fd\u0161en\u00e1 chu\u0165 k j\u00eddlu.<\/li>\n\n\n\n<li><strong>F\u00e1ze po 72-hodin\u00e1ch:<\/strong> t\u0159i dny bez sp\u00e1nku maj\u00ed v\u00fdrazn\u00fd vliv na n\u00e1ladu a kognitivn\u00ed funkce. Prov\u00e1z\u00ed je z\u00e1va\u017en\u00e9 probl\u00e9my s koncentrac\u00ed a pam\u011bt\u00ed, komunika\u010dn\u00ed t\u011b\u017ekosti, paranoia \u010di extr\u00e9mn\u00ed \u00fanava.<\/li>\n\n\n\n<li><strong>F\u00e1ze po 96 hodin\u00e1ch:<\/strong> jedn\u00e1 se o velk\u00fd nedostatek sp\u00e1nku. Va\u0161e vn\u00edm\u00e1n\u00ed reality m\u016f\u017ee b\u00fdt zkreslen\u00e9 a nutk\u00e1n\u00ed na sp\u00e1nek se st\u00e1v\u00e1 nesnesiteln\u00e9. M\u016f\u017eete se dostat do psych\u00f3zy z nedostatku sp\u00e1nku, kter\u00e1 v\u00e1m br\u00e1n\u00ed ve spr\u00e1vn\u00e9 interpretaci reality. Jej\u00ed n\u00e1sledky obvykle pominou, kdy\u017e se dostate\u010dn\u011b 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>Vy\u0159e\u0161en\u00ed zmi\u0148ovan\u00fdch p\u0159\u00edznak\u016f nedostatku sp\u00e1nku sledovalo mnoho studi\u00ed. Ze zji\u0161t\u011bn\u00ed vypl\u00fdv\u00e1, \u017ee <strong>v\u011bt\u0161ina \u00fa\u010dastn\u00edk\u016f pot\u0159ebovala na zotaven\u00ed zhruba 50 % \u010dasu.<\/strong> To znamen\u00e1, \u017ee pokud jim chyb\u011blo 50 hodin sp\u00e1nku, na zotaven\u00ed pot\u0159ebovali doplnit 100. Jedn\u00e1 se v\u0161ak jen o p\u0159ibli\u017en\u00fd \u00fadaj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>N\u011bkte\u0159\u00ed \u00fa\u010dastn\u00edci byli v po\u0159\u00e1dku po jedn\u00e9 noci sp\u00e1nku, jin\u00ed na zotaven\u00ed pot\u0159ebovali v\u00edce. Objevilo se v\u0161ak i p\u00e1r \u00fa\u010dastn\u00edk\u016f, jejich\u017e probl\u00e9my p\u0159etrv\u00e1valy je\u0161t\u011b n\u011bkolik dn\u00ed nebo t\u00fddn\u016f. \u0160lo hlavn\u011b o zmatek, negativn\u00ed n\u00e1lady \u010di zkreslen\u00e9 vn\u00edm\u00e1n\u00ed reality. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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\u00e1ze nedostatku sp\u00e1nku\" class=\"wp-image-223909\" style=\"width:843px;height:563px\" title=\"F\u00e1ze 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=\"Pet_tipu_jak_zlepsit_svuj_spanek\"><\/span>P\u011bt tip\u016f, jak zlep\u0161it sv\u016fj sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jestli v\u00e1s tr\u00e1p\u00ed nedostatek sp\u00e1nku, nen\u00ed t\u0159eba d\u011blat paniku. Ke zlep\u0161en\u00ed sp\u00e1nkov\u00fdch cykl\u016f n\u011bkdy sta\u010d\u00ed m\u00e1lo. Zkuste na\u0161ich p\u011bt tip\u016f, kter\u00e9 v\u00e1m mohou pomoci.<\/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>Vytvo\u0159te si klidn\u00e9 prost\u0159ed\u00ed<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Ide\u00e1ln\u00ed m\u00edsto na span\u00ed je \u010dasto chladn\u00e9<\/strong>, tmav\u00e9 a tich\u00e9. Us\u00edn\u00e1n\u00ed p\u0159i sv\u011btle m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u011bj\u0161\u00ed. Vyhnout byste se m\u011bli i dlouhodob\u00e9mu sledov\u00e1n\u00ed displeje t\u011bsn\u011b p\u0159ed span\u00edm. Modr\u00e9 sv\u011btlo, kter\u00e9 vyza\u0159uje, m\u016f\u017ee stimulovat v\u00e1\u0161 mozek a sn\u00ed\u017eit produkci melatoninu. Zva\u017ete pou\u017eit\u00ed st\u00edn\u00edtek nebo \u0161punt\u016f do u\u0161\u00ed a vytvo\u0159te si prost\u0159ed\u00ed, kter\u00e9 ide\u00e1ln\u011b vyhovuje va\u0161im pot\u0159eb\u00e1m. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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 se zvl\u00e1dat starosti<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Pokuste se vy\u0159e\u0161it sv\u00e9 obavy nebo starosti je\u0161t\u011b p\u0159ed span\u00edm.<\/strong> Pokud v\u00e1s n\u011bco napadne, zapi\u0161te si to a odlo\u017ete to na z\u00edtra. M\u016f\u017ee v\u00e1m to pomoci zvl\u00e1dat <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" class=\"ek-link\">stres<\/a> a p\u0159edej\u00edt t\u011b\u017ek\u00fdm my\u0161lenk\u00e1m p\u0159ed span\u00edm. Pomoci m\u016f\u017ee i meditace, dechov\u00e1 cvi\u010den\u00ed nebo <a href=\"https:\/\/gymbeam.cz\/blog\/jak-ziskat-silnejsi-imunitu-diky-otuzovani\/\">otu\u017eov\u00e1n\u00ed.<\/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>Pravideln\u011b cvi\u010dte<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>P\u0159idejte do sv\u00e9 denn\u00ed rutiny i <a href=\"https:\/\/gymbeam.cz\/blog\/10-necekanych-benefitu-cviceni-ktere-zlepsi-vas-zivot\/\" class=\"ek-link\">pravideln\u00e9 cvi\u010den\u00ed.<\/a><\/strong> Pom\u016f\u017ee v\u00e1m podpo\u0159it klidn\u00fd sp\u00e1nek v p\u0159\u00edpad\u011b, \u017ee ho budete vykon\u00e1vat zhruba t\u0159i hodiny p\u0159ed n\u00edm. Cvi\u010den\u00ed z\u00e1rove\u0148 p\u0159isp\u00edv\u00e1 k tomu, \u017ee usnete rychleji a v\u00e1\u0161 sp\u00e1nek bude zdrav\u011bj\u0161\u00ed. <span style=\"color: #ff6600;\" class=\"tadv-color\">[27]<\/span><\/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<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-749x1124.jpeg\" alt=\"Melatonin jako kl\u00ed\u010dov\u00fd hormon sp\u00e1nku\" class=\"wp-image-224106\" title=\"Melatonin jako kl\u00ed\u010dov\u00fd hormon sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\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 kofein v pozdn\u00edch hodin\u00e1ch<\/strong><\/li>\n<\/ol>\n\n\n\n<p><a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> m\u00e1 mnoho v\u00fdhod a funguje jako stimulant. Jedna d\u00e1vka m\u016f\u017ee pozitivn\u011b ovlivnit hladinu energie a sportovn\u00ed v\u00fdkon. Stimuluje v\u00e1\u0161 nervov\u00fd syst\u00e9m a m\u016f\u017ee br\u00e1nit organismu v p\u0159irozen\u00e9m relaxov\u00e1n\u00ed b\u011bhem noci.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jedna studie zjistila, \u017ee u\u017e\u00edv\u00e1n\u00ed kofeinu a\u017e 6 hodin p\u0159ed span\u00edm v\u00fdrazn\u011b zhor\u0161ilo kvalitu samotn\u00e9ho sp\u00e1nku. Tento \u00fadaj v\u0161ak z\u00e1vis\u00ed na tom, jak rychle dok\u00e1\u017ee konkr\u00e9tn\u011b va\u0161e t\u011blo kofein odbourat. <span class=\"tadv-color\" style=\"color: #ff6600;\">[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>Vyzkou\u0161ejte dopl\u0148ky stravy na podporu sp\u00e1nku<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Melatonin<\/strong> je kl\u00ed\u010dov\u00fd hormon sp\u00e1nku, kter\u00fd informuje v\u00e1\u0161 mozek o tom, \u017ee je \u010das na odpo\u010dinek. \u010casto se pou\u017e\u00edv\u00e1 i na l\u00e9\u010dbu sp\u00e1nkov\u00fdch poruch a je p\u0159edm\u011btem r\u016fzn\u00fdch studi\u00ed s pozitivn\u00edmi v\u00fdsledky.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U\u017e\u00edv\u00e1n\u00ed 2 mg melatoninu p\u0159ed span\u00edm nap\u0159\u00edklad pomohlo \u00fa\u010dastn\u00edk\u016fm v\u00fdzkumu rychleji usnout, m\u00edt kvalitn\u011bj\u0161\u00ed sp\u00e1nek a v\u00edce energie druh\u00fd den.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se o n\u011bm chcete dozv\u011bd\u011bt v\u00edce, ur\u010dit\u011b nevynechejte n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/\" class=\"ek-link\"><strong>Melatonin &#8211; opravdu zlep\u0161uje sp\u00e1nek a pom\u00e1h\u00e1 usnout.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pozitivn\u00ed vliv na sp\u00e1nek m\u00e1 i <a href=\"https:\/\/gymbeam.cz\/kozlik-lekarsky-60-kaps-gymbeam.html?gclid=Cj0KCQiA7NKBBhDBARIsAHbXCB6UVbf1st_5zcFv5i6Dskzh5ktN-HSBjAMzLG3cEBdl7kn6uoP7GU0aAkm3EALw_wcB#8808\" class=\"ek-link\">Kozl\u00edk l\u00e9ka\u0159sk\u00fd<\/a>, jeho\u017e \u00fa\u010dinek jde ruku v ruce s kyselinou <a href=\"https:\/\/gymbeam.cz\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\"gama-aminom\u00e1selnou (GABA).  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gama-aminom\u00e1selnou (GABA). <\/a><span class=\"tadv-color\" style=\"color: #ff6600;\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Shrnuti\"><\/span>Shrnut\u00ed<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kvalitn\u00ed sp\u00e1nek m\u00e1 na n\u00e1\u0161 organismus <strong>mno\u017estv\u00ed pozitivn\u00edch \u00fa\u010dink\u016f.<\/strong> Kdy\u017e sp\u00edme, <strong>mozek ukl\u00e1d\u00e1 nov\u00e9 informace a pom\u00e1h\u00e1 n\u00e1m zbavit se odpadn\u00edch l\u00e1tek<\/strong>. Vliv sp\u00e1nku jde ruku v ruce i se cvi\u010den\u00edm \u010di jinou sportovn\u00ed aktivitou. Mezi jeho hlavn\u00ed \u00fakoly v tomto sm\u011bru pat\u0159\u00ed <strong>obnova energie, regenerace organismu, t\u0159\u00edd\u011bn\u00ed a uchov\u00e1v\u00e1n\u00ed vzpom\u00ednek, ale i nov\u011b nau\u010den\u00fdch v\u011bc\u00ed.<\/strong> Sp\u00e1nek m\u00e1 vliv i na <strong>vylu\u010dov\u00e1n\u00ed kl\u00ed\u010dov\u00fdch l\u00e1tek jako testosteron \u010di r\u016fstov\u00fd hormon.<\/strong> Zdrav\u00fd sp\u00e1nkov\u00fd cyklus by m\u011bl trvat <strong>zhruba 7 a\u017e 9 hodin.<\/strong> \u00darove\u0148<strong> pod 6 hodin<\/strong> je pova\u017eovan\u00e1 za <strong>nedostate\u010dnou.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jeho pot\u0159eba je v\u0161ak velmi individu\u00e1ln\u00ed. Absence sp\u00e1nku se m\u016f\u017ee negativn\u011b podepsat na <strong>imunitn\u00edm a kardiovaskul\u00e1rn\u00edm syst\u00e9mu, mozku, hladin\u011b hormon\u016f nebo metabolismu.<\/strong> Pro lep\u0161\u00ed sp\u00e1nek je d\u016fle\u017eit\u00e9 <strong>vhodn\u00e9 prost\u0159ed\u00ed a pravideln\u00e9 cvi\u010den\u00ed.<\/strong> Ve ve\u010dern\u00edch hodin\u00e1ch byste se m\u011bli vyhnout i vyza\u0159ov\u00e1n\u00ed modr\u00e9ho sv\u011btla z displeje, kter\u00e9 blokuje vylu\u010dov\u00e1n\u00ed hormonu sp\u00e1nku &#8211; melatoninu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kolik hodin denn\u011b obvykle sp\u00edte vy? Jste sp\u00ed\u0161e rann\u00ed pt\u00e1\u010data nebo no\u010dn\u00ed sovy? Db\u00e1te na dostatek sp\u00e1nku p\u0159e i po cvi\u010den\u00ed? S va\u0161imi n\u00e1zory se ur\u010dit\u011b pod\u011blte v koment\u00e1\u0159\u00edch. Jestli se v\u00e1m \u010dl\u00e1nek l\u00edbil, pot\u011b\u0161\u00ed n\u00e1s sd\u00edlen\u00ed.<\/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>Co se d\u011bje s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte? Jak dlouh\u00fd by m\u011bl b\u00fdt zdrav\u00fd sp\u00e1nek a jak\u00e9 jsou jeho benefity? V na\u0161em \u010dl\u00e1nku najdete v\u0161echny odpov\u011bdi.<\/p>\n","protected":false},"author":120,"featured_media":223976,"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":[32],"tags":[7209,7329,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-225074","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-regenerace","9":"tag-spanek","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Co se d\u011bje s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte? Jak dlouh\u00fd by m\u011bl b\u00fdt zdrav\u00fd sp\u00e1nek a jak\u00e9 jsou jeho benefity? V na\u0161em \u010dl\u00e1nku najdete v\u0161echny odpov\u011bdi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Co se d\u011bje s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte? Jak dlouh\u00fd by m\u011bl b\u00fdt zdrav\u00fd sp\u00e1nek a jak\u00e9 jsou jeho benefity? 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