{"id":226033,"date":"2021-03-15T14:01:11","date_gmt":"2021-03-15T13:01:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=226033"},"modified":"2022-08-25T17:59:21","modified_gmt":"2022-08-25T15:59:21","slug":"kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/","title":{"rendered":"Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj?"},"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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Lahko_noc_%E2%80%93_zakaj_moramo_spati\" title=\"Lahko no\u010d &#8211; zakaj moramo spati?\">Lahko no\u010d &#8211; zakaj moramo spati?<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Ne-REM_in_njegove_faze\" title=\"Ne-REM in njegove faze\">Ne-REM in njegove faze<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#REM_spanje_in_njegova_pomembnost\" title=\"REM spanje in njegova pomembnost\">REM spanje in njegova pomembnost<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Vpliv_spanca_na_telesno_aktivnost\" title=\"Vpliv spanca na telesno aktivnost\">Vpliv spanca na telesno aktivnost<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Koliko_spanja_potrebujemo\" title=\"Koliko spanja potrebujemo\">Koliko spanja potrebujemo<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Ugotovite_kako_dobro_vam_gre_pri_spanju\" title=\"Ugotovite, kako dobro vam gre pri spanju\">Ugotovite, kako dobro vam gre pri spanju<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Pomanjkanje_spanja_in_organizem\" title=\"Pomanjkanje spanja in organizem\">Pomanjkanje spanja in organizem<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Kako_lahko_pomanjkanje_spanja_vpliva_na_vase_telo\" title=\"Kako lahko pomanjkanje spanja vpliva na va\u0161e telo?\">Kako lahko pomanjkanje spanja vpliva na 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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Faze_pomanjkanja_spanja\" title=\"Faze pomanjkanja spanja\">Faze pomanjkanja spanja<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Pet_nasvetov_kako_izboljsati_svoj_spanec\" title=\"Pet nasvetov, kako izbolj\u0161ati svoj spanec\">Pet nasvetov, kako izbolj\u0161ati svoj spanec<\/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.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/#Povzetek\" title=\"Povzetek\">Povzetek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Te\u017eko bi na\u0161li nekoga, ki ne obo\u017euje spanja. Ampak \u0161e vedno je veliko ljudi, ki ne spijo dovolj. Njegovo pomanjkanje ima lahko ve\u010d razlogov. Pogosto je to povezano z obsegom odgovornosti, ki jih imamo, ali s hitrostjo \u010dasa, v katerem \u017eivimo. Ne vedo vsi, kako u\u010dinkovito upravljati s svojim \u010dasom. Aktivnost spanja je tako pogosto tisti del, ki mu namenjamo le minimalno potrebno pozornost.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spanje pa je izjemno pomembno ne le pri zdravem na\u010dinu \u017eivljenja, temve\u010d tudi pri telovadbi. Pravilne navade spanja <strong>pomagajo ohranjati \u0161tevilne biolo\u0161ke procese,<\/strong> na primer zdravo delovanje mo\u017eganov ali obrambnega mehanizma telesa. Slab spanec lahko povzro\u010di <strong>neoptimalnost in celo nefunkcionalnost<\/strong> obojega. Ste se kdaj vpra\u0161ali, kako pomanjkanje spanja vpliva na va\u0161e telo? <span 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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lahko_noc_%E2%80%93_zakaj_moramo_spati\"><\/span>Lahko no\u010d &#8211; zakaj moramo spati?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spanje je <strong>bistvenega pomena za na\u0161e zdravje. <\/strong>Potrebujemo ga za pre\u017eivetje. Na tej ravni lahko gledamo tako na potrebo po jedi ali pija\u010di. Ni \u010dudno, da bi <strong>spanje moralo predstavljati kar tretjino na\u0161ega \u017eivljenja. <\/strong><span 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>Med spanjem v na\u0161em telesu poteka veliko biolo\u0161kih procesov&nbsp;<\/strong><span style=\"color: #ff6600\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mo\u017egani shranjujejo nove informacije in odvajajo toksine<\/li><li>\u017eiv\u010dne celice komunicirajo in se reorganizirajo, kar spodbuja zdravo delovanje mo\u017eganov<\/li><li>telo obnavlja celice, obnavlja energijo in spro\u0161\u010da molekule, kot so hormoni in beljakovine, ki so pomembne za optimalno regeneracijo<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ti procesi so klju\u010dnega pomena za na\u0161e splo\u0161no zdravje. Brez njih na\u0161e telo ne bi moglo delovati v obi\u010dajnem na\u010dinu. <strong>Pomanjkanje spanja pove\u010duje tveganje za \u0161tevilne bolezni,<\/strong> kot so depresija, epilepti\u010dni napadi, visok krvni tlak ali poslab\u0161anje migrene. <span 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>Znanstveniki delijo spanec na dve glavni fazi <\/strong><span style=\"color: #ff6600\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Ne-REM<\/strong> spanje (ne-hitro premikanje o\u010di)<\/li><li><strong>REM<\/strong> spanje (hitro premikanje o\u010di)<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne-REM predstavlja pribli\u017eno 75 do 80% celotnega \u010dasa, ko spimo. REM predstavlja preostalih 20 do 25%. Cikli spanja se pono\u010di <strong>\u0161tirikrat do petkrat izmenjajo<\/strong>. Povpre\u010dna dol\u017eina prvega je 70 do 100 minut. Drugi cikel se podalj\u0161a na 90 do 120 minut.<\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg\" alt=\"Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj?\" class=\"wp-image-223800\" width=\"843\" height=\"563\" title=\"Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ne-REM_in_njegove_faze\"><\/span>Ne-REM in njegove faze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Ne-REM spanje je prva faza spanja, ki deluje kot prehodno stanje med budnostjo in spanjem. Ima ve\u010d faz&nbsp;<span style=\"color: #ff6600\">[2] [6] [33] [34]<\/span>:<\/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\"><li><strong>Prva faza (N1)<\/strong> nastopi takoj po tem, ko zaspite, in je zelo kratka. Obi\u010dajno traja manj kot 10 minut. Mo\u017eganski valovi, sr\u010dni utrip in gibi o\u010di se upo\u010dasnijo. Smo v lahkotnem spancu, iz katerega se lahko zelo enostavno zbudimo.<\/li><li><strong>Druga faza (N2) <\/strong>traja od 10 do 25 minut v za\u010detnem ciklu. Podalj\u0161a se z vsakim naslednjim ciklom. V tej fazi se va\u0161e mi\u0161ice bolj sprostijo, telesna temperatura pade, gibanje o\u010di se ustavi in mo\u017egani preklopijo na po\u010dasno valovno aktivnost.<\/li><li>V <strong>tretji in \u010detrti fazi (N3 \/ N4)<\/strong> vstopimo v globok spanec. O\u010di in mi\u0161ice se ne premikaj, mo\u017eganski valovi pa se \u0161e bolj upo\u010dasnijo. Lahko pride tudi do nenamernih premikov. Prebuditi se iz te faze je zelo te\u017eko. Ta faza je nujna za to, da se boste po tem, ko se zbudite, po\u010dutili sve\u017ee.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"REM_spanje_in_njegova_pomembnost\"><\/span>REM spanje in njegova pomembnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>REM spanje nastopi pribli\u017eno uro do uro in pol po tem, ko zaspite. Vsak <strong>naslednji cikel pono\u010di postaja vse dalj\u0161i in dalj\u0161i<\/strong>. Prvi obi\u010dajno traja pribli\u017eno 10 minut, zadnji pa lahko traja tudi eno uro. To je tako imenovani <strong>\u0161ibkej\u0161i spanec, ki je bolj podoben budnemu stanju.<\/strong> Zna\u010dilnost te faze je <strong>hitro premikanje u\u010di pod vekami z ene strani na drugo.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ni nujno, da se to dogaja redno in znanstveniki ne vedo natan\u010dno, kaj povzro\u010da. Verjamejo, da je to povezano s sanjanjem. Med REM spanjem <strong>so mo\u017egani aktivni skoraj toliko kot takrat, ko smo budni.<\/strong> Vse informacije, prejete \u010dez dan, obdeluje, <strong>da jih lahko shranijo v dolgoro\u010dni spomin.<\/strong> Hkrati krepijo povezavo med novimi informacijami.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eganska aktivnost je povezana tudi z dejstvom, da je REM spanje pogosto <strong>povezano z \u017eivimi sanjami.<\/strong> To fazo lahko spremljajo tudi hitro in <strong>neredno gibanje, spremembe telesne temperature, trzanje ali spolno vzburjenje pri mo\u0161kih.<\/strong> REM spanje se pojavi pribli\u017eno tri do petkrat na no\u010d.&nbsp;<span 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\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg\" alt=\"REM spanje in njegova pomembnost.\" class=\"wp-image-223820\" width=\"843\" height=\"562\" title=\"REM spanje in njegova pomembnost\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Vpliv_spanca_na_telesno_aktivnost\"><\/span>Vpliv spanca na telesno aktivnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ljudje, ki telovadijo, obi\u010dajno potrebujejo ve\u010d spanja kot tisti, ki niso fizi\u010dno aktivni. \u0160e posebej, \u010de trenirajo z visoko intenzivnostjo. <strong>Glavne naloge spanja vklju\u010dujejo obnavljanje energije in splo\u0161no regeneracijo organizma pod stresom.<\/strong> Zato je logi\u010dno, da <strong>bolj kot telovadimo, bolj iz\u010drpavamo energijo in potrebujemo dalj\u0161i spanec.<\/strong> Tudi vrhunski \u0161portniki se tega zavedajo in spijo veliko dlje kot obi\u010dajno. Na primer, <strong>LeBron James ali Roger Federer obi\u010dajno spita pribli\u017eno 12 ur na dan.&nbsp;<\/strong><span style=\"color: #ff6600\">[10] [35]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Spanje je <strong>odgovorno tudi za pravilno delovanje imunskega in endokrinega sistema.<\/strong> V telesu proizvaja in \u0161iri <strong>klju\u010dne hormone za telesno zmogljivost<\/strong>, <strong>kot sta na primer testosteron in rastni hormon.<\/strong> Kakovost spanca <strong>pred in po vadbi<\/strong> je pomembna za <strong>maksimalno telesno zmogljivost in kakovostno regeneracijo.<\/strong> Znanstveniki menijo, da se razlog za to skriva v tem, da se med vadbo <strong>spro\u0161\u010da rastni hormon<\/strong>. Njegova vloga je <strong>spodbuditi rast in regeneracijo mi\u0161ic, tvorbo kosti in izgorevanje ma\u0161\u010dob. <\/strong><span 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>To so zaklju\u010dki ve\u010d \u0161tudij o interakciji med spanjem in telesno aktivnostjo<\/strong><span style=\"color: #ff6600\"><strong>&nbsp;<\/strong>[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\"><li>\u0160tudija Univerze v Stanfordu je pet tednov spremljala \u017eensko teni\u0161ko ekipo. Udele\u017eenke naj bi spale 10 ur na dan. V primerjavi s standardnim na\u010dinom spanja, ki je bil kraj\u0161i, so ugotovili, da lahko izvajajo <strong>natan\u010dnej\u0161e teni\u0161ke udarce in hitreje \u0161printajo.<\/strong><\/li><li>Podalj\u0161an spanec je pri mo\u0161kih in \u017eenskah pove\u010dal zmogljivost, izbolj\u0161al razpolo\u017eenje in pozornost \u0161portnikov v plavalnih in ko\u0161arkarskih ekipah. <strong>Hitreje so \u0161printali, izbolj\u0161ala pa se je tudi natan\u010dnost njihovega cilja. <\/strong>\u0160tudija je pozitivno vplivala tudi na njihove vzorce spanja, ki so se v povpre\u010dju izbolj\u0161ali za 111 minut.<\/li><li>Redno gibanje je zelo koristno pri spodbujanju dobrega spanca. To se jasno ka\u017ee v rezultatih \u0161tudije, v kateri je skupina ljudi s te\u017eavami pri spanju, ki je redno izvajala aerobne vaje, potrdila podalj\u0161anje aktivnosti spanja za 75 minut na no\u010d.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o spanju in njegovemu vplivu na rast mi\u0161ic, preberite na\u0161 \u010dlanek &#8211; <a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kako izbolj\u0161ati spanec ter kako le ta vpliva na zdravje in rast mi\u0161ic?<\/strong><\/a><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg\" alt=\"Vpliv spanca na telesno aktivnost\" class=\"wp-image-223861\" width=\"843\" height=\"562\" title=\"Vpliv spanca na telesno aktivnost\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_spanja_potrebujemo\"><\/span>Koliko spanja potrebujemo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Na\u0161a potreba po spanju se spreminja s starostjo. Razlikuje se tudi pri posameznikih iste starosti. <strong>Ni \u010darobne formule za idealen spanec<\/strong>, ki bila primerna za vse ljudi. Otroci sprva spijo od 16 do 18 ur na dan, kar lahko podpira njihovo rast in razvoj.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ve\u010dini odraslih se priporo\u010da <strong>7 do 9 ur spanja.<\/strong> Po mnenju <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> ne bi smeli spati manj kot 7 ur. <strong>Spanec, ki je kraj\u0161i od 6 ur, se na splo\u0161no smatra za pomanjkanje spanja.<\/strong> Vendar so to le okvirne vrednosti in <strong>se lahko od posameznika do posameznika nekoliko razlikujejo.<\/strong> Za dolo\u010ditev natan\u010dnej\u0161e vrednosti je treba upo\u0161tevati razli\u010dne dejavnike. Dol\u017eina spanja je odvisna tudi od <strong>va\u0161ega splo\u0161nega zdravja ali vsakodnevnih aktivnosti, ki jih opravljate.&nbsp;<\/strong><span style=\"color: #ff6600\">[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><span lang=\"SL\">Pri dolo\u010danju svojih potreb po spanju si lahko zastavite naslednja vpra\u0161anja. Priporo\u010dljivo je za\u010deti s priporo\u010denim \u010dasom, ki ga nato prilagodite glede na svoje odgovore. <span style=\"color: #ff6600\">[17] [18]<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ugotovite_kako_dobro_vam_gre_pri_spanju\"><\/span>Ugotovite, kako dobro vam gre pri spanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ste po sedmih urah spanja produktivni, zdravi in sre\u010dni? Ali ste \u017ee opazili, da morate ve\u010d spati?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Imate zdravstvene te\u017eave ali \u0161ibek imunski sistem?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ali je va\u0161a dnevna poraba energije velika? Se pogosto ukvarjate s \u0161portom ali veliko delate?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ali va\u0161e dnevne aktivnosti zahtevajo pozornost, da jih lahko varno opravljate?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ali vsak dan \/ pogosto upravljate s te\u017ekimi stroji? Se vam pri tem kdaj spi?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ste zasvojeni s kofeinom in si ne predstavljate, da bi dan pre\u017eiveli brez njega?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ali med prostimi dnevi spite ve\u010d kot med obi\u010dajnim delovnim tednom?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Ali je va\u0161 partner opazil, da trpite zaradi nespe\u010dnosti?<\/em><\/li><\/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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pomanjkanje_spanja_in_organizem\"><\/span>Pomanjkanje spanja in organizem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo jasno pojasnili \u017ee zgoraj, na\u0161e telo brez dovolj spanja skorajda ne more pravilno delovati. <strong>Pomanjkanje spanja je povezano s kroni\u010dnimi boleznimi<\/strong>, ki prizadenejo srce, ledvice, kri, mo\u017egane in du\u0161evno zdravje. Oseba s pomanjkanjem kakovostnega spanca lahko trpi zaradi razli\u010dnih simptomov. <span 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\">Tipi\u010dni simptomi pomanjkanja spanja<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>utrujenost<\/li><li>razdra\u017eljivost<\/li><li>nihanje v razpolo\u017eenju<\/li><li>te\u017eave s koncentracijo in spominom<\/li><li>zmanj\u0161ana spolna aktivnost<\/li><li>pove\u010dana \u017eelja po sladki in visokokalori\u010dni hrani<\/li><li>pove\u010danje telesne te\u017ee<\/li><li>visok krvni tlak<\/li><li><span lang=\"SL\">manj\u0161i ob\u010dutek sitosti po obroku <span style=\"color: #ff6600\">[19]<\/span><\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kako_lahko_pomanjkanje_spanja_vpliva_na_vase_telo\"><\/span>Kako lahko pomanjkanje spanja vpliva na va\u0161e telo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Imunski sistem<\/strong> &#8211; morda ste bolj dovzetni za razli\u010dne oku\u017ebe in bolezni dihal in njihovo zdravljenje bo trajalo dlje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kardiovaskularni sistem<\/strong> &#8211; spanje je pomemben dejavnik tudi za zdravje srca. Njegovo dolgoro\u010dno pomanjkanje je povezano z ve\u010djim tveganjem za kardiovaskularne bolezni, ki sledijo visokemu krvnemu tlaku. Hkrati vpliva na procese, ki vzdr\u017eujejo zdrav krvni tlak in raven sladkorja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Raven hormonov<\/strong> &#8211; pomanjkanje spanja lahko vpliva na proizvodnjo rastnega hormona, testosterona in drugih hormonov. Povzro\u010da tudi spro\u0161\u010danje stresnih hormonov, kot je na primer kortizol. Njegova trajno povi\u0161ana raven je na primer povezana z negativnim vplivom na imunost, pa tudi z nabiranjem ma\u0161\u010dobe v predelu trebuha. S tem je povezana tudi sprememba ravni leptina in grelina (hormona lakote in sitosti). Kadar nam primanjkuje spanja, nas silita, da jemo ve\u010d, predvsem kalori\u010dno hrano, po kateri se po\u010dutimo manj siti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Mo\u017egani<\/strong> &#8211; pomanjkanje spanja lahko zavira aktivnost mo\u017eganskih celic. Raziskovalci so ugotovili, da ko je \u010dlovek utrujen, mo\u017eganski nevroni po\u010dasneje po\u0161iljajo signale. To pogosto zmanj\u0161a zmo\u017enost odlo\u010danja in odzivni \u010das.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Presnova<\/strong> &#8211; pomanjkanje spanja vodi v poslab\u0161anje intolerance na glukozo (tveganje za diabetes) in pove\u010danje telesne te\u017ee. Glede na \u0161tevilne \u0161tudije imajo ljudje bolj\u0161e rezultate pri huj\u0161anju, \u010de dovolj spijo. Dober spanec lahko zmanj\u0161a prenajedanje in olaj\u0161a telesno aktivnost tako, da se zbudite bolj energi\u010dni in sve\u017ei. <span style=\"color: #ff6600\">[20\u201325] [37\u201338]<\/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_pomanjkanja_spanja\"><\/span>Faze pomanjkanja spanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span lang=\"SL\">Splo\u0161ne faze pomanjkanja spanja opisujejo te\u017eave glede na to, koliko spanja ste zamudili&nbsp;<span style=\"color: #ff6600\">[30-32]<\/span>:<\/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\"><li><strong>24-urna faza:<\/strong> ni nenavadna in ne povzro\u010da ve\u010djih zdravstvenih te\u017eav. Lahko pri\u010dakujete, da se boste po\u010dutili utrujene in razdra\u017eene. Spremljajo jo tudi otekline in podo\u010dnjaki ali celo mikrospanec. Po mnenju CDC lahko simptome primerjamo z 0,1% alkohola v krvi.<\/li><li><strong>48-urna faza:<\/strong> simptomi postanejo mo\u010dnej\u0161i in \u010dutite mo\u010dno potrebo po spanju. Pogostost mikrospanca se pove\u010da in lahko pride do oslabljene kognitivne zmogljivosti. Omenjajo se celo halucinacije in u\u010dne te\u017eave. Lahko se pojavijo tudi tesnoba, stres, vedenjske spremembe, po\u010dasen reakcijski \u010das, oslabljen imunski sistem in pove\u010dan apetit.<\/li><li><strong>72-urna faza:<\/strong> trije dnevi brez spanja pomembno vplivajo na razpolo\u017eenje in kognitivne funkcije. Spremljajo jo hude te\u017eave s koncentracijo in spominom, te\u017eave s komunikacijo, paranoja ali ekstremna utrujenost.<\/li><li><strong>96-urna faza:<\/strong> gre za hudo pomanjkanje spanja. Va\u0161e dojemanje resni\u010dnosti je lahko izkrivljeno in \u017eelja po spanju postane nevzdr\u017ena. Zaradi pomanjkanja spanja lahko padete v psihozo, kar prepre\u010duje pravilno interpretacijo resni\u010dnosti. Njegovi u\u010dinki obi\u010dajno izginejo, ko se naspite.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160tevilne \u0161tudije so prou\u010devale re\u0161evanje teh simptomov pomanjkanja spanja. Ugotovitve ka\u017eejo, da je <strong>ve\u010dina udele\u017eencev potrebovala pribli\u017eno 50% \u010dasa za okrevanje.<\/strong> To pomeni, da \u010de jim primanjkuje 50 ur spanja, potrebujejo 25 ur, da si opomorejo. Vendar je to le okvirna \u0161tevilka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Nekateri udele\u017eenci so bili po eni prespani no\u010di v redu, drugi so za okrevanje potrebovali ve\u010d \u010dasa. Nekaj udele\u017eencev pa je poro\u010dalo, da so njihove te\u017eave vztrajale \u0161e ve\u010d dni ali tednov. V glavnem je \u0161lo za zmedenost, negativno razpolo\u017eenje ali izkrivljeno dojemanje resni\u010dnosti. <span style=\"color: #ff6600\">[39]<\/span><\/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-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg\" alt=\"Faze pomanjkanja spanja\" class=\"wp-image-223909\" width=\"843\" height=\"563\" title=\"Faze pomanjkanja spanja\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pet_nasvetov_kako_izboljsati_svoj_spanec\"><\/span>Pet nasvetov, kako izbolj\u0161ati svoj spanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce trpite zaradi pomanjkanja spanja, ne zganjajte panike. V\u010dasih je za izbolj\u0161anje ciklov spanja potrebna le manj\u0161a sprememba. Preizkusite na\u0161ih pet nasvetov, ki vam lahko pomagajo.<\/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\"><li><strong>Ustvarite mirno okolje<\/strong><\/li><\/ol>\n\n\n\n<p><strong>Idealno mesto za spanje je pogosto hladno,<\/strong> temno in tiho. Spanje s pri\u017egano lu\u010djo je lahko te\u017eje. Izogibajte se tudi dalj\u0161emu gledanju v zaslone tik pred spanjem. Modra svetloba, ki jo oddajajo, lahko spodbudi va\u0161e mo\u017egane in zmanj\u0161a nastajanje melatonina. Razmislite o uporabi u\u0161esnih \u010depkov, da ustvarite okolje, ki najbolj ustreza va\u0161im potrebam. <span 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\"><li><strong>Poskusite obvladati svoje skrbi<\/strong><\/li><\/ol>\n\n\n\n<p><strong>Svoje skrbi in te\u017eave poskusite re\u0161iti \u0161e pred spanjem. <\/strong>\u010ce pred spanjem za\u010dnete razmi\u0161ljati o dolo\u010denih stvareh, si to zapi\u0161ite in prelo\u017eite na jutri. To vam lahko pomaga pri obvladovanju <a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">stresa<\/a> in izogibanju zapletenemu razmi\u0161ljanju pred spanjem. Pomagajo lahko tudi meditacija, dihalne vaje ali <a href=\"https:\/\/gymbeam.si\/blog\/kako-do-mocnejse-imunosti-zahvaljujoc-terapiji-s-hladno-vodo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">hladne kopeli<\/a>. <span 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=\"3\"><li><strong>Redno telovadite<\/strong><\/li><\/ol>\n\n\n\n<p><strong>V vsakdanjo rutino vklju\u010dite<\/strong> <a href=\"https:\/\/gymbeam.si\/blog\/10-nepricakovanih-koristi-vadbe-ki-bodo-izboljsale-vase-zivljenje\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>redno vadbo<\/strong><\/a><strong>.<\/strong> \u010ce boste telovadili pribli\u017eno tri ure pred spanjem, vam bo to pomagalo spodbuditi dober spanec. Vadba vam pomaga tudi hitreje zaspati in poskrbi za bolj zdrav spanec.&nbsp;<span style=\"color: #ff6600\">[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 kot klju\u010dni spalni hormon\" class=\"wp-image-224106\" title=\"Melatonin kot klju\u010dni spalni hormon\" 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\"><li><strong>Ne u\u017eivajte kofeina ob poznih urah<\/strong><\/li><\/ol>\n\n\n\n<p><span lang=\"SL\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/kofein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Kofein<\/span><\/strong><\/a> <\/span>ima \u0161tevilne koristi in deluje kot po\u017eivilo. En odmerek lahko pozitivno vpliva na raven energije in \u0161portne zmogljivosti. Spodbuja \u017eiv\u010dni sistem in lahko prepre\u010di, da bi se telo pono\u010di naravno sprostilo.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">Ena \u0161tudija je pokazala, da je u\u017eivanje kofeina do 6 ur pred spanjem bistveno poslab\u0161alo kakovost samega spanca. Vendar je to odvisno od tega, kako hitro lahko va\u0161e telo razgradi kofein. <span style=\"color: #ff6600\">[28]<\/span><\/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\"><li><strong>Preizkusite spalne pripomo\u010dke in dopolnila<\/strong><\/li><\/ol>\n\n\n\n<p><span lang=\"SL\"><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Melatonin<\/span><\/strong><\/a> <\/span>je klju\u010dni spalni hormon, ki sporo\u010da mo\u017eganom, da je \u010das za po\u010ditek. Pogosto se uporablja tudi za zdravljenje motenj spanja in je bil predmet razli\u010dnih \u0161tudij s pozitivnimi rezultati.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primer, zau\u017eitje 2 mg melatonina tik pred spanjem je udele\u017eencem \u0161tudije pomagalo hitreje zaspati, spali so bolje in naslednji dan so imeli ve\u010d energije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span lang=\"SL\">\u010ce \u017eelite izvedeti ve\u010d o tem, ne smete zamuditi na\u0161ega \u010dlanka <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"text-decoration: none\">Melatonin &#8211; ali res izbolj\u0161a spanec in vam pomaga zaspati?<\/span><\/strong><\/a><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tudi <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/baldrijan-60-kapsul-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">navadni baldrijan<\/a> pozitivno vpliva na spanje in gre z roko v roki z&nbsp; <a href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gama-aminobutanojska kislino (GABA)<\/a>. <span style=\"color: #ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Povzetek\"><\/span>Povzetek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dober spanec ima <strong>\u0161tevilne pozitivne u\u010dinke na na\u0161e telo.<\/strong> Ko spimo, <strong>mo\u017egani shranjujejo nove informacije in nam pomagajo, da se znebimo toksinov.<\/strong> U\u010dinek spanje gre z roko v roki z vadbo in drugimi telesnimi aktivnostmi. Njegove glavne naloge v zvezi s tem vklju\u010dujejo <strong>obnavljanje energije, regeneracijo telesa, razvr\u0161\u010danje in ohranjanje spominov, pa tudi na novo nau\u010denih stvari.<\/strong> Spanje vpliva tudi na <strong>izlo\u010danje klju\u010dnih snovi, kot sta testosteron ali rastni hormon.<\/strong> Zdrav cikel spanja naj traja <strong>pribli\u017eno 7 do 9 ur.<\/strong> Vse, kar je manj kot 6 ur, se \u0161teje za <strong>nezadostno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vendar ima vsak posameznik svoje potrebe. Odsotnost spanja lahko negativno vpliva na <strong>imunski in kardiovaskularni sistem, mo\u017egane, raven hormonov ali presnovo. <\/strong>Za bolj\u0161i spanec sta pomembna <strong>primerno okolje in redna vadba<\/strong>. Zve\u010der se izogibajte modri svetlobi, ki jo oddajajo zasloni, saj blokira izlo\u010danje spalnega hormona &#8211; melatonina.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koliko ur na dan spite? Ste bolj zgodnji pti\u010d ali no\u010dna sova? Ali poskrbite za dovolj spanja pred vadbo in po njej? V komentarjih delite svoja stali\u0161\u010da. \u010ce vam je bil \u010dlanek v\u0161e\u010d, ga delite s svojimi prijatelji.<\/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>Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj? Kako dolgo bi moral trajati zdrav spanec in kak\u0161ne so njegove koristi? Vse odgovore boste na\u0161li v na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":223984,"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":[122],"tags":[7215,7335,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-226033","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-regeneracija-sl","9":"tag-spanec","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","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>Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kaj se zgodi z va\u0161im telesom, ko ne spite dovolj? 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