{"id":227917,"date":"2021-03-09T15:09:57","date_gmt":"2021-03-09T14:09:57","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=227917"},"modified":"2022-08-25T17:57:23","modified_gmt":"2022-08-25T15:57:23","slug":"sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/","title":{"rendered":"\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno?"},"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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Laku_noc_%E2%80%93_zasto_nam_treba_san\" title=\"Laku no\u0107 \u2013 za\u0161to nam treba san?\">Laku no\u0107 \u2013 za\u0161to nam treba san?<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#NREM_i_njegove_faze\" title=\"NREM i njegove faze\">NREM i 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#REM_san_i_njegova_vaznost\" title=\"REM san i njegova va\u017enost\">REM san i njegova va\u017enost<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Ucinak_sna_na_fizicku_aktivnost\" title=\"U\u010dinak sna na fizi\u010dku aktivnost\">U\u010dinak sna na fizi\u010dku 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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Koliko_nam_je_sna_potrebno\" title=\"Koliko nam je sna potrebno\">Koliko nam je sna potrebno<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Saznajte_kako_stojite_sa_spavanjem\" title=\"Saznajte kako stojite sa spavanjem\">Saznajte kako stojite sa spavanjem<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Nedostatak_sna_u_odnosu_na_organizam\" title=\"Nedostatak sna u odnosu na organizam\">Nedostatak sna u odnosu na organizam<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Kako_nedostatak_sna_utjece_na_vase_tijelo\" title=\"Kako nedostatak sna utje\u010de na va\u0161e tijelo?\">Kako nedostatak sna utje\u010de na va\u0161e tijelo?<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Faze_nedostatka_sna\" title=\"Faze nedostatka sna\">Faze nedostatka sna<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Pet_savjeta_kako_poboljsati_san\" title=\"Pet savjeta kako pobolj\u0161ati san\">Pet savjeta kako pobolj\u0161ati san<\/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.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/#Sazetak\" title=\"Sa\u017eetak\">Sa\u017eetak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bilo bi te\u0161ko prona\u0107i nekoga tko ne voli spavati. Ali svejedno ima puno ljudi koji ne spavaju dovoljno. Manjak sna mo\u017ee imati mnogo razloga. \u010cesto je to povezano s koli\u010dinom odgovornosti koje imamo ili ubrzanim vremenima u kojima \u017eivimo. Ne znaju svi kako u\u010dinkovito upravljati svojim vremenom. Aktivnost spavanja stoga je \u010desto dio kojem posve\u0107ujemo samo minimum potrebne pa\u017enje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Me\u0111utim, san je izuzetno va\u017ean ne samo kad je rije\u010d o zdravom na\u010dinu \u017eivota, nego i kad vje\u017ebate.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Pravilne navike spavanja <strong>poma\u017eu u odr\u017eavanju mnogih biolo\u0161kih procesa<\/strong>, poput zdrave funkcije mozga ili obrambenog mehanizma tijela.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">Zbog lo\u0161eg sna mogu <strong> biti nedostatni ili \u010dak nefunkcionalni. <\/strong><\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Jeste li se ikad zapitali kako nedostatak sna utje\u010de na va\u0161e tijelo<\/span><\/span>? <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=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Laku_noc_%E2%80%93_zasto_nam_treba_san\"><\/span>Laku no\u0107 \u2013 za\u0161to nam treba san?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">San je<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\"> neophodan za na\u0161e zdravlje. <\/span><\/span><\/strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"9\">Trebamo ga kako bismo pre\u017eivjeli. <\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"10\">Na toj razini, mo\u017eemo gledati na njega kao i na potrebu za jelom ili <\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"10\">pi\u0107em. <\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"11\">Nije ni \u010dudo <\/span><\/span><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"11\">\u0161to bi<\/span><\/span><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"11\"> spavanje trebalo zauzimati \u010dak tre\u0107inu na\u0161ih \u017eivota. <\/span><\/span><\/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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"14\">Tijekom spavanja, u na\u0161em se tijelu odvijaju mnogi biolo\u0161ki procesi<\/span><\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>mozak pohranjuje nove informacije i izbacuje toksine<\/li><li>\u017eiv\u010dane stanice komuniciraju i reorganiziraju se, \u0161to poti\u010de zdravu funkciju mozga<\/li><li>tijelo popravlja stanice, obnavlja energiju i osloba\u0111a molekule poput hormona i proteina, koji su va\u017eni za optimalnu regeneraciju<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ti su procesi klju\u010dni za na\u0161e cjelokupno zdravlje. Bez njih, na\u0161e tijelo ne bi moglo normalno funkcionirati. <strong>Nedostatak sna pove\u0107ava rizik od brojnih bolesti,<\/strong> poput depresije, napadaja, visokog krvnog tlaka ili pogor\u0161anja migrene<\/span><\/span>. <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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Znanstvenici dijele spavanje u dvije glavne faze <\/span><\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>NREM<\/strong> spavanje (Non Rapid Eye Movement)<\/li><li><strong>REM<\/strong> spavanje (Rapid Eye Movement)<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">NREM predstavlja otprilike 75 do 80 % ukupnog vremena koje provedemo spavaju\u0107i. REM \u010dini preostalih 20 do 25 %. Ciklusi spavanja <strong>izmjenjuju se \u010detiri do pet puta<\/strong> tijekom no\u0107i. Prosje\u010dna duljina prvog jest 70 do 100 minuta. Drugi se pove\u0107ava na 90 \u2013 120 minuta.<\/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\/DSC09492-1-1124x751.jpg\" alt=\"\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno?\" class=\"wp-image-223800\" width=\"843\" height=\"563\" title=\"\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno?\" 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=\"NREM_i_njegove_faze\"><\/span>NREM i njegove faze<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">NREM spavanje prva je faza sna koja djeluje kao prolazno stanje izme\u0111u bu\u0111enja i spavanja. Ima nekoliko faza<\/span><\/span>&nbsp;<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\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Prva faza (N1)<\/strong> nastupa odmah nakon \u0161to zaspimo i vrlo je kratka. Obi\u010dno traje manje od 10 minuta. Usporavaju se mo\u017edani valovi, otkucaji srca i pokreti o\u010diju. U laganom smo snu iz kojeg se mo\u017eemo vrlo lako probuditi.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Druga faza (N2)<\/strong> traje 10 do 25 minuta u po\u010detnom ciklusu. Produ\u017euje se sa svakim sljede\u0107im ciklusom. U toj fazi va\u0161i se mi\u0161i\u0107i vi\u0161e opu\u0161taju, tjelesna temperatura pada, kretanje oka se zaustavlja i mozak se prebacuje na usporenu valnu aktivnost.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">U<strong> tre\u0107oj i \u010detvrtoj fazi (N3\/N4)<\/strong> ulazimo u dubok san. O\u010di i mi\u0161i\u0107i se ne mi\u010du, a mo\u017edani valovi jo\u0161 vi\u0161e usporavaju. Mogu se dogoditi i slu\u010dajni pokreti. Bu\u0111enje iz te faze prili\u010dno je te\u0161ko. To je neophodna faza kako biste se osje\u0107ali svje\u017ee nakon bu\u0111enja.<\/span><\/span><\/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_san_i_njegova_vaznost\"><\/span>REM san i njegova va\u017enost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">REM san nastupa otprilike sat do sat i pol nakon procesa uspavljivanja. Svaki <strong>sljede\u0107i ciklus tijekom no\u0107i postaje sve du\u017ei<\/strong>. Prvi obi\u010dno traje 10-ak minuta, a zadnji mo\u017ee potrajati i sat vremena. To je takozvani <strong>slabiji san, koji je vi\u0161e nalik budnom stanju.<\/strong> Karakteristi\u010dna je zna\u010dajka te faze <strong>brzo kretanje o\u010diju ispod kapaka s jedne na drugu stranu.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ne mora se doga\u0111ati redovito, a znanstvenici ne znaju to\u010dno \u0161to je uzrok tome. Vjeruju da je povezano sa sanjanjem. Tijekom REM sna, <strong>mozak je aktivan gotovo kao i kad smo budni.<\/strong> Obra\u0111uje sve informacije primljene tijekom dana kako bi <strong>ih mogao pohraniti u dugotrajno pam\u0107enje.<\/strong> Istodobno ja\u010da vezu izme\u0111u novih informacija.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Aktivnost mozga tako\u0111er je povezana s \u010dinjenicom da je REM san \u010desto <strong>povezan sa \u017eivopisnim snovima.<\/strong> Ta faza mo\u017ee biti popra\u0107ena brzim i <strong>nepravilnim disanjem, promjenama u tjelesnoj temperaturi, trzanjem ili seksualnim uzbu\u0111enjem i kod mu\u0161karaca i kod \u017eena.<\/strong> REM san javlja se otprilike tri do pet puta no\u0107u.<\/span><\/span>&nbsp;<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\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 san i njegova va\u017enost.\" class=\"wp-image-223820\" width=\"843\" height=\"562\" title=\"REM san i njegova va\u017enost\" 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=\"Ucinak_sna_na_fizicku_aktivnost\"><\/span>U\u010dinak sna na fizi\u010dku aktivnost<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ljudi koji vje\u017ebaju obi\u010dno trebaju vi\u0161e sna od onih koji nisu fizi\u010dki aktivni. Pogotovo ako treniraju s velikim intenzitetom. <strong>Glavni zadaci spavanja uklju\u010duju obnovu energije i cjelokupnu obnovu organizma pod stresom.<\/strong> Stoga je logi\u010dno da, <strong>\u0161to vi\u0161e vje\u017ebamo, to vi\u0161e tro\u0161imo energiju i trebamo dulji san.<\/strong> \u010cak i vrhunski sporta\u0161i to shva\u0107aju i spavaju puno du\u017ee nego ina\u010de. Na primjer, <strong>LeBron James ili Roger Federer obi\u010dno spavaju oko 12 sati dnevno.<\/strong><\/span><\/span><strong>&nbsp;<\/strong><span class=\"tadv-color\" 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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Spavanje je tako\u0111er <strong>odgovorno za pravilno funkcioniranje imunolo\u0161kog i endokrinog sustava.<\/strong> Proizvodi i \u0161iri <strong>klju\u010dne hormone za u\u010dinkovitost<\/strong> po cijelom tijelu, <strong>kao \u0161to su testosteron i hormon rasta.<\/strong> Kvaliteta sna <strong>prije i nakon vje\u017ebanja<\/strong> va\u017ena je za <strong>maksimalnu fizi\u010dku u\u010dinkovitost i kvalitetnu obnovu.<\/strong> Znanstvenici misle da je razlog tome <strong>hormon rasta koji se osloba\u0111a<\/strong> tijekom vje\u017ebanja. Njegova je uloga <strong>poticanje rasta i obnove mi\u0161i\u0107a, stvaranje kostiju i sagorijevanje masti. <\/strong><\/span><\/span><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><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ovo su zaklju\u010dci nekoliko istra\u017eivanja o interakciji sna i fizi\u010dke aktivnosti<\/span><\/span>&nbsp;<\/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\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Istra\u017eivanje Sveu\u010dili\u0161ta Stanford pratilo je \u017eenski teniski tim pet tjedana. Sudionice su trebale spavati 10 sati dnevno. U usporedbi s njihovim standardnim na\u010dinom spavanja, koji je bio kra\u0107i, utvr\u0111eno je da su mogle raditi <strong>preciznije teniske udarce i br\u017ee tr\u010dati.<\/strong><\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Produ\u017eeni san pomogao je pobolj\u0161ati u\u010dinkovitost, raspolo\u017eenje i budnost sporta\u0161a u pliva\u010dkim i ko\u0161arka\u0161kim mom\u010dadima i kod mu\u0161karaca i kod \u017eena.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Mogli su <strong>br\u017ee tr\u010dati, a preciznost njihovog ciljanja tako\u0111er se pobolj\u0161ala.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Istra\u017eivanje je tako\u0111er imalo pozitivan u\u010dinak na njihove obrasce spavanja, koji su se pobolj\u0161ali u prosjeku za 111 minuta.<\/span><\/span><\/li><li>Redovito vje\u017ebanje vrlo je korisno u poticanju dobrog spavanja. To se jasno odra\u017eava u rezultatima istra\u017eivanja u kojem je skupina ljudi s problemima spavanja koji su radili redovite aerobne vje\u017ebe potvrdila pove\u0107anje aktivnosti spavanja od 75 minuta po no\u0107i.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b C1N51c\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Kako biste saznali vi\u0161e o snu i njegovim u\u010dincima na rast mi\u0161i\u0107a, pro\u010ditajte na\u0161 \u010dlanak<\/span><\/span> \u2013&nbsp;<a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\">Kako pobolj\u0161ati san i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107a.<\/span><\/span><\/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=\"U\u010dinak sna na fizi\u010dku aktivnost\" class=\"wp-image-223861\" width=\"843\" height=\"562\" title=\"U\u010dinak sna na fizi\u010dku 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_nam_je_sna_potrebno\"><\/span>Koliko nam je sna potrebno<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Na\u0161a potreba za snom mijenja se s godinama. Tako\u0111er se razlikuje za pojedince iste dobi. <strong>Ne postoji \u010darobna formula za idealan san<\/strong> koja djeluje za sve ljude. Djeca u po\u010detku spavaju 16 do 18 sati dnevno, \u0161to mo\u017ee poduprijeti njihov rast i razvoj.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Ve\u0107ini odraslih preporu\u010duje se <strong>7 do 9 sati spavanja.<\/strong> Prema<\/span><\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.cdc.gov\/sleep\/about_sleep\/how_much_sleep.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">CDC-u<\/a>, <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"> ne biste trebali spavati manje od 7 sati. <strong>Nedostatak sna obi\u010dno se smatra kad traje manje od 6 sati.<\/strong> Me\u0111utim, to su samo indikativne vrijednosti i <strong>mogu se malo razlikovati od jednog do drugog pojedinca.<\/strong> Razni \u010dimbenici moraju biti uzeti u obzir za odre\u0111ivanje preciznije vrijednosti. Du\u017eina spavanja tako\u0111er ovisi o <strong>va\u0161em ukupnom zdravlju ili svakodnevnim aktivnostima koje obavljate.<\/strong><\/span><\/span><strong>&nbsp;<\/strong><span class=\"tadv-color\" 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 class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Mo\u017eete si postaviti sljede\u0107a pitanja pri odre\u0111ivanju svojih individualnih potreba za snom. Preporu\u010duje se zapo\u010deti s preporu\u010denim vremenom, koje zatim mo\u017eete prilagoditi na temelju svojih odgovora\/span&gt;<\/span>. <span class=\"tadv-color\" 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=\"Saznajte_kako_stojite_sa_spavanjem\"><\/span>Saznajte kako stojite sa spavanjem<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li><em><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Jeste li produktivni, zdravi i sretni nakon sedam sati sna?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Ili ste primijetili da trebate vi\u0161e sna?<\/span><\/span><\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">Imate li zdravstvenih problema ili slab imunolo\u0161ki sustav?<\/span><\/span><\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Je li va\u0161a dnevna potro\u0161nja energije velika? <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">Bavite li se \u010desto sportom ili puno radite?<\/span><\/span><\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"10\">Zahtijevaju li va\u0161e svakodnevne aktivnosti budnost kako biste ih mogli sigurno obavljati?<\/span><\/span><\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"12\">Upravljate li te\u0161kim strojevima svaki dan \/ \u010desto?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"13\">Osje\u0107ate li se ikad pospano dok to radite?<\/span><\/span><\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Jeste li ovisni o kofeinu i ne mo\u017eete zamisliti da provedete jedan dan bez njega?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Spavate li vi\u0161e na slobodne dane nego tijekom standardnog radnog tjedna?<\/em><\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li><em>Je li va\u0161 partner primijetio da patite od nesanice?<\/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=\"41284,39613,28554,42895,8805,48604,36685,49282,29401,6396\" ><\/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=\"Nedostatak_sna_u_odnosu_na_organizam\"><\/span>Nedostatak sna u odnosu na organizam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"22\">Kao \u0161to je gore jasno obja\u0161njeno, bez dovoljno sna na\u0161e tijelo te\u0161ko mo\u017ee pravilno funkcionirati.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"23\"><strong>Nedostatak sna povezan je s kroni\u010dnim bolestima<\/strong> koje utje\u010du na srce, bubrege, krv, mozak i mentalno zdravlje.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"24\">Osoba s manjkom kvalitetnog sna mo\u017ee patiti od razli\u010ditih simptoma<\/span><\/span>. <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\">Tipi\u010dni simptomi nedostatka sna:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>umor<\/li><li>razdra\u017eljivost<\/li><li>promjene raspolo\u017eenja<\/li><li>problemi s koncentracijom i pam\u0107enjem<\/li><li>smanjena seksualna aktivnost<\/li><li>pove\u0107ana \u017eelja za slatkom i visokokalori\u010dnom hranom<\/li><li>debljanje<\/li><li>visoki krvni tlak<\/li><li>manji osje\u0107aj zadovoljstva nakon obroka <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/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_nedostatak_sna_utjece_na_vase_tijelo\"><\/span>Kako nedostatak sna utje\u010de na va\u0161e tijelo?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Imunolo\u0161ki sustav<\/strong> \u2013 mo\u017eda \u0107ete biti podlo\u017eniji raznim infekcijama i bolestima di\u0161nog sustava, a njihovo lije\u010denje trajat \u0107e du\u017ee.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Kardiovaskularni sustav<\/strong> \u2013 san je tako\u0111er va\u017ean \u010dimbenik za zdravlje srca. Njegov dugoro\u010dni manjak povezan je s ve\u0107im rizikom od kardiovaskularnih bolesti, predvo\u0111enih visokim krvnim tlakom. Istodobno utje\u010de na procese koji odr\u017eavaju zdrav krvni tlak i razinu \u0161e\u0107era.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Razina hormona<\/strong> \u2013 nedostatak sna mo\u017ee utjecati na proizvodnju hormona rasta, testosterona i drugih hormona. Tako\u0111er uzrokuje osloba\u0111anje hormona stresa kao \u0161to je kortizol. Njegova trajna povi\u0161ena razina povezana je, na primjer, s negativnim u\u010dinkom na imunitet, ali i s pove\u0107anjem masno\u0107e u podru\u010dju trbuha. S tim je povezana i promjena razine leptina i grelina (hormona gladi i sitosti). Kad nam nedostaje sna, prisiljavaju nas da jedemo vi\u0161e, posebno visokokalori\u010dnu hranu, nakon \u010dega se osje\u0107amo manje zadovoljni.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Mozak<\/strong> \u2013 nedostatak sna mo\u017ee suzbiti aktivnost mo\u017edanih stanica. Istra\u017eiva\u010di su otkrili da, kad je osoba umorna, mo\u017edani neuroni sporije \u0161alju signale. To \u010desto smanjuje sposobnosti dono\u0161enja odluka i vrijeme reakcije.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Metabolizam<\/strong> \u2013 nedostatak sna dovodi do pogor\u0161anja tolerancije na glukozu (rizik od dijabetesa) i debljanja. Prema nekoliko istra\u017eivanja, ljudi imaju bolje rezultate u mr\u0161avljenju kad dobro spavaju. Dobar san mo\u017ee smanjiti prejedanje i olak\u0161ati bavljenje fizi\u010dkim aktivnostima ako se probudite energi\u010dniji i svje\u017eiji.<\/span><\/span> <span class=\"tadv-color\" 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_nedostatka_sna\"><\/span>Faze nedostatka sna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Op\u0107e faze nedostatka sna opisuju probleme na temelju toga koliko ste sna propustili<\/span><\/span>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[30-32]<\/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\"><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>24-satna faza:<\/strong> nije neuobi\u010dajena i ne uzrokuje ve\u0107e zdravstvene probleme. Mo\u017eete o\u010dekivati da \u0107ete se osje\u0107ati umorno i razdra\u017eeno. Tako\u0111er je popra\u0107ena oticanjem i podo\u010dnjacima ili \u010dak mikrospavanjem. Prema CDC-u, simptomi se mogu usporediti s prisustvom 0,1 % alkohola u krvi.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>48-satna faza:<\/strong> simptomi postaju intenzivniji i imate veliku potrebu za snom. U\u010destalost mikrospavanja raste i mogu se javiti o\u0161te\u0107ene kognitivne performanse. Spominju se \u010dak i halucinacije i pote\u0161ko\u0107e u u\u010denju. Mogu se javiti anksioznost, stres, promjene u pona\u0161anju, spore reakcije, oslabljen imunitet i pove\u0107an apetit.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>72-satna faza:<\/strong> tri dana bez spavanja imaju zna\u010dajan u\u010dinak na raspolo\u017eenje i kognitivne funkcije. To je popra\u0107eno ozbiljnim problemima s koncentracijom i pam\u0107enjem, pote\u0161ko\u0107ama u komunikaciji, paranojom ili ekstremnim umorom.<\/span><\/span><\/li><li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>96-satna faza:<\/strong> ovo je ozbiljan nedostatak sna. Va\u0161a percepcija stvarnosti mo\u017ee se iskriviti, a \u017eelja za snom postaje nepodno\u0161ljiva. Mo\u017eete u\u0107i u psihozu zbog nedostatka sna, \u0161to vas sprje\u010dava u pravilnom tuma\u010denju stvarnosti. U\u010dinci obi\u010dno nestanu kad se dovoljno naspavate.<\/span><\/span><\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Nekoliko istra\u017eivanja bavilo se rje\u0161avanjem tih simptoma nedostatka sna. Nalazi pokazuju da je <strong>ve\u0107ini sudionika trebalo otprilike 50 % vremena za oporavak.<\/strong> To zna\u010di da, ako im je nedostajalo 50 sati sna, trebalo im je 100 sati za oporavak. Me\u0111utim, to je samo pribli\u017ena brojka.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Neki su sudionici bili dobro nakon jedne no\u0107i sna, drugima je trebalo vi\u0161e vremena za oporavak. Me\u0111utim, nekoliko sudionika izvijestilo je da su njihovi problemi trajali nekoliko dana ili tjedana. To je uglavnom bila zbunjenost, lo\u0161a raspolo\u017eenja ili iskrivljena percepcija stvarnosti<\/span><\/span>. <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\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 nedostatka sna\" class=\"wp-image-223909\" width=\"843\" height=\"563\" title=\"Faze nedostatka sna\" 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_savjeta_kako_poboljsati_san\"><\/span>Pet savjeta kako pobolj\u0161ati san<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako patite od nedostatka sna, nema potrebe za panikom. Ponekad je potrebno malo za pobolj\u0161anje ciklusa spavanja. Isprobajte na\u0161ih pet savjeta koji vam mogu pomo\u0107i.<\/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>Stvorite mirno okru\u017eenje<\/strong><\/li><\/ol>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"><strong>Idealno mjesto za spavanje \u010desto je hladno,<\/strong> mra\u010dno i tiho. Spavanje s upaljenim svjetlom mo\u017ee biti te\u017ee. Tako\u0111er biste trebali izbjegavati dugotrajno gledanje u zaslon neposredno prije spavanja. Plavo svjetlo koje emitira mo\u017ee stimulirati va\u0161 mozak i smanjiti proizvodnju melatonina. Razmislite o upotrebi slu\u0161alica ili \u010depi\u0107a za u\u0161i kako biste stvorili okru\u017eenje koje najbolje odgovara va\u0161im potrebama. <\/span><\/span><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\"><li><strong>Poku\u0161ajte rije\u0161iti svoje brige<\/strong><\/li><\/ol>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><strong><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Poku\u0161ajte rije\u0161iti svoje brige ili probleme prije odlaska u krevet.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ako ne\u0161to smislite, zapi\u0161ite to i odlo\u017eite za sutra.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">To vam mo\u017ee pomo\u0107i u no\u0161enju sa<\/span><\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stresom<\/a> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">i izbje\u0107i komplicirane misli prije spavanja.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Meditacija, vje\u017ebe disanja ili<\/span><\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-imati-snazniji-imunitet-zahvaljujuci-terapiji-hladnom-vodom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hladne kupke<\/a> tako\u0111er mogu pomo\u0107i. <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=\"3\"><li><strong>Redovito vje\u017ebajte<\/strong><\/li><\/ol>\n\n\n\n<p><strong>Dodajte <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/10-neocekivanih-prednosti-vjezbanja-koje-ce-vam-poboljsati-zivot\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">redovito vje\u017ebanje<\/a> svojoj dnevnoj rutini.<\/strong> Vje\u017ebanje otprilike tri sata prije spavanja<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\"> pomo\u0107i \u0107e u poticanju dobrog sna.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">Vje\u017ebanje vam tako\u0111er poma\u017ee da br\u017ee zaspite i u\u010dinite svoj san zdravijim.<\/span><\/span>&nbsp;<span class=\"tadv-color\" 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 kao klju\u010dni hormon spavanja\" class=\"wp-image-224106\" title=\"Melatonin kao klju\u010dni hormon spavanja\" 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>Nemojte konzumirati kofein u kasnim satima<\/strong><\/li><\/ol>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/kofeini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"15\">ima brojne prednosti i djeluje kao stimulans.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"16\">Jedna doza mo\u017ee pozitivno utjecati na razinu energije i sportske performanse.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"17\">Poti\u010de va\u0161 \u017eiv\u010dani sustav i mo\u017ee sprije\u010diti da se tijelo prirodno opusti tijekom no\u0107i.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Jedno istra\u017eivanje pokazalo je da je uzimanje kofeina do 6 sati prije spavanja zna\u010dajno pogor\u0161alo kvalitetu samog sna. Me\u0111utim, to ovisi o tome koliko brzo va\u0161e tijelo mo\u017ee razgraditi kofein<\/span><\/span>. <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\"><li><strong>Isprobajte pomagala i dodatke za spavanje<\/strong><\/li><\/ol>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melatonin<\/strong><\/a> <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">je klju\u010dni hormon za spavanje koji obavje\u0161tava va\u0161 mozak da je vrijeme za odmor. Tako\u0111er se \u010desto upotrebljava za lije\u010denje poreme\u0107aja spavanja i predmet je razli\u010ditih istra\u017eivanja s pozitivnim rezultatima.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na primjer, uzimanje 2 mg melatonina neposredno prije spavanja pomoglo je sudionicima istra\u017eivanja da br\u017ee zaspe, bolje spavaju i dobiju vi\u0161e energije sljede\u0107i dan.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome, ne biste smjeli presko\u010diti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/melatonin-poboljsava-li-zaista-spavanje-i-pomaze-li-vam-zaspati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Melatonin \u2013 uistinu pobolj\u0161ava san i poma\u017ee vam da zaspite.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Obi\u010dna valerijana<\/a> tako\u0111er ima pozitivan <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">u\u010dinak na spavanje, a ide ruku pod ruku s<\/span><\/span> <a href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">gama-aminomasla\u010dnom kiselinom<\/span><\/span>&nbsp;(GABA)<\/a>. <span style=\"color: #ff6600\" class=\"tadv-color\">[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=\"Sazetak\"><\/span>Sa\u017eetak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Dobar san ima <strong>niz pozitivnih u\u010dinaka na na\u0161e tijelo.<\/strong> Kad spavamo, <strong>mozak pohranjuje nove informacije i poma\u017ee nam da se rije\u0161imo toksina.<\/strong> U\u010dinak sna ide ruku pod ruku s vje\u017ebanjem i ostalim fizi\u010dkim aktivnostima. Njegove glavne zada\u0107e u tom pogledu uklju\u010duju <strong>obnovu energije, regeneraciju tijela, razvrstavanje i \u010duvanje sje\u0107anja, ali i novonau\u010dene stvari.<\/strong> San tako\u0111er utje\u010de na <strong>izlu\u010divanje klju\u010dnih tvari poput testosterona ili hormona rasta.<\/strong> Zdrav ciklus spavanja trebao bi trajati <strong>otprilike 7 do 9 sati.<\/strong> Sve manje od 6 sati smatra se <strong>nedovoljnim.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">Me\u0111utim, svaki pojedinac ima vlastite potrebe. Odsutnost sna mo\u017ee negativno utjecati na <strong>imunolo\u0161ki i kardiovaskularni sustav, mozak, razinu hormona ili metabolizam.<\/strong> <strong> Prikladni okoli\u0161 i redovita tjelovje\u017eba<\/strong> va\u017eni su za bolji san. Nave\u010der biste tako\u0111er trebali izbjegavati emitiranje plavog svjetla sa zaslona, koje blokira lu\u010denje hormona spavanja &#8211; melatonina.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Koliko sati dnevno spavate? Jeste li ranoranilac ili no\u0107na sova? Brinete li se da dovoljno spavate prije i poslije vje\u017ebanja? Svakako podijelite svoje stavove u komentarima. Ako vam se svidio \u010dlanak, pomozite nam tako \u0161to \u0107ete ga podijeliti.<\/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>\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno? Koliko bi zdrav san trebao trajati i koje su njegove prednosti? Prona\u0107i \u0107ete sve odgovore u na\u0161em \u010dlanku.<\/p>\n","protected":false},"author":120,"featured_media":223975,"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":[135],"tags":[7208,7328,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-227917","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-regeneracija-hr","9":"tag-san-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0160to se doga\u0111a s va\u0161im tijelom kad ne spavate dovoljno? 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