{"id":235551,"date":"2021-03-29T17:19:18","date_gmt":"2021-03-29T15:19:18","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=235551"},"modified":"2024-05-14T13:58:20","modified_gmt":"2024-05-14T11:58:20","slug":"mi-tortenik-a-testeddel-ha-nem-alszol-eleget","status":"publish","type":"post","link":"https:\/\/gymbeam.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/","title":{"rendered":"Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget?"},"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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Jo_ejt_%E2%80%93_miert_is_van_szukseg_alvasra\" title=\"J\u00f3 \u00e9jt &#8211; mi\u00e9rt is van sz\u00fcks\u00e9g alv\u00e1sra?\">J\u00f3 \u00e9jt &#8211; mi\u00e9rt is van sz\u00fcks\u00e9g alv\u00e1sra?<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#A_non-REM_es_szakaszai\" title=\"A non-REM \u00e9s szakaszai\">A non-REM \u00e9s szakaszai<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#A_REM_alvas_es_jelentosege\" title=\"A REM alv\u00e1s \u00e9s jelent\u0151s\u00e9ge\">A REM alv\u00e1s \u00e9s jelent\u0151s\u00e9ge<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Az_alvas_hatasa_a_fizikai_aktivitasra\" title=\"Az alv\u00e1s hat\u00e1sa a fizikai aktivit\u00e1sra\">Az alv\u00e1s hat\u00e1sa a fizikai aktivit\u00e1sra<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Mennyi_alvasra_van_szuksegunk\" title=\"Mennyi alv\u00e1sra van sz\u00fcks\u00e9g\u00fcnk?\">Mennyi alv\u00e1sra van sz\u00fcks\u00e9g\u00fcnk?<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Tudd_meg_te_hogy_allsz_az_alvassal\" title=\"Tudd meg, te hogy \u00e1llsz az alv\u00e1ssal\">Tudd meg, te hogy \u00e1llsz az alv\u00e1ssal<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Alvashiany_kontra_szervezet\" title=\"Alv\u00e1shi\u00e1ny kontra szervezet\">Alv\u00e1shi\u00e1ny kontra szervezet<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Milyen_hatassal_lehet_a_szervezetedre_az_alvashiany\" title=\"Milyen hat\u00e1ssal lehet a szervezetedre az alv\u00e1shi\u00e1ny?\">Milyen hat\u00e1ssal lehet a szervezetedre az alv\u00e1shi\u00e1ny?<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Az_alvasmegvonas_szintjei\" title=\"Az alv\u00e1smegvon\u00e1s szintjei\">Az alv\u00e1smegvon\u00e1s szintjei<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Ot_tipp_az_alvas_javitasahoz\" title=\"\u00d6t tipp az alv\u00e1s jav\u00edt\u00e1s\u00e1hoz\">\u00d6t tipp az alv\u00e1s jav\u00edt\u00e1s\u00e1hoz<\/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.hu\/blog\/mi-tortenik-a-testeddel-ha-nem-alszol-eleget\/#Osszefoglalo\" title=\"\u00d6sszefoglal\u00f3\">\u00d6sszefoglal\u00f3<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Neh\u00e9z olyan embert tal\u00e1lni, aki nem szeret aludni. De m\u00e9g \u00edgy is rengeteg van, aki nem alszik eleget. Hi\u00e1ny\u00e1nak sz\u00e1mos oka lehet. Gyakran a felel\u0151ss\u00e9g m\u00e9rt\u00e9k\u00e9vel vagy a rohan\u00f3 \u00e9letm\u00f3ddal f\u00fcgg \u00f6ssze, amelyekben \u00e9l\u00fcnk. Nem mindenki tudja, hogyan ossza be hat\u00e9konyan az idej\u00e9t. Az alv\u00e1s gyakran teh\u00e1t \u00e9pp az a ter\u00fclet, amelyre csak a sz\u00fcks\u00e9ges, minim\u00e1lis figyelmet ford\u00edtunk.<\/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\">Az alv\u00e1s azonban nem csak az eg\u00e9szs\u00e9ges \u00e9letm\u00f3d, hanem a testmozg\u00e1s szempontj\u00e1b\u00f3l is rendk\u00edv\u00fcl fontos.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">A megfelel\u0151 alv\u00e1si szok\u00e1sok <strong>sz\u00e1mos biol\u00f3giai folyamat fenntart\u00e1s\u00e1t seg\u00edtik el\u0151<\/strong>, mint p\u00e9ld\u00e1ul az eg\u00e9szs\u00e9ges agym\u0171k\u00f6d\u00e9s vagy a szervezet v\u00e9dekez\u0151 mechanizmusa.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"4\">A rossz alv\u00e1s <strong>elt\u00e1vol\u00edthat a megfelel\u0151 m\u0171k\u00f6d\u00e9st\u0151l vagy ak\u00e1r m\u0171k\u00f6d\u00e9sk\u00e9ptelenn\u00e9 is tehet. <\/strong>G<\/span><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"5\">ondolkozt\u00e1l m\u00e1r azon, hogy az alv\u00e1shi\u00e1ny milyen hat\u00e1ssal van a testedre<\/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=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Jo_ejt_%E2%80%93_miert_is_van_szukseg_alvasra\"><\/span>J\u00f3 \u00e9jt &#8211; mi\u00e9rt is van sz\u00fcks\u00e9g alv\u00e1sra?<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\">Az alv\u00e1s n\u00e9lk\u00fcl\u00f6zhetetlen<\/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\"> az eg\u00e9szs\u00e9g\u00fcnkh\u00f6z. <\/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\">A t\u00fal\u00e9l\u00e9shez van r\u00e1 sz\u00fcks\u00e9g\u00fcnk. <\/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\">Ezen a szinten \u00fagy is tekinthetj\u00fck, mint az ev\u00e9st vagy az <\/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\">iv\u00e1st. <\/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\">Nem csoda, <\/span><\/span>hogy az<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\"> alv\u00e1s \u00e9let\u00fcnk egyharmad\u00e1t teszi ki. <\/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\">Alv\u00e1s k\u00f6zben sok biol\u00f3giai folyamat zajlik a test\u00fcnkben<\/span><\/span><\/strong>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[2]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>az agy \u00faj inform\u00e1ci\u00f3kat fogad be \u00e9s ki\u00fcr\u00edti a m\u00e9reganyagokat<\/li>\n\n\n\n<li>az idegsejtek kommunik\u00e1lnak \u00e9s \u00e1tszervez\u0151dnek, ami el\u0151seg\u00edti az eg\u00e9szs\u00e9ges agym\u0171k\u00f6d\u00e9st <\/li>\n\n\n\n<li>a szervezet helyre\u00e1ll\u00edtja a sejteket, az energi\u00e1t, \u00e9s molekul\u00e1kat, p\u00e9ld\u00e1ul hormonokat \u00e9s feh\u00e9rj\u00e9ket szabad\u00edt fel, amelyek fontosak a megfelel\u0151 regener\u00e1ci\u00f3hoz<\/li>\n<\/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\">Ezek a folyamatok az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9g\u00fcnk szempontj\u00e1b\u00f3l elengedhetetlenek. N\u00e9lk\u00fcl\u00fck a test\u00fcnk nem lenne k\u00e9pes norm\u00e1lis \u00fczemm\u00f3dban m\u0171k\u00f6dni. <strong>Az alv\u00e1shi\u00e1ny sz\u00e1mos betegs\u00e9g,<\/strong> p\u00e9ld\u00e1ul a depresszi\u00f3, a g\u00f6rcsrohamok, a magas v\u00e9rnyom\u00e1s vagy a migr\u00e9n rosszabbod\u00e1s\u00e1nak kock\u00e1zat\u00e1t n\u00f6veli<\/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\">A tud\u00f3sok k\u00e9t f\u0151 szakaszra osztj\u00e1k az alv\u00e1st <\/span><\/span><\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Non-REM<\/strong> alv\u00e1s (Non Rapid Eye Movement)<\/li>\n\n\n\n<li><strong>REM<\/strong> alv\u00e1s (Rapid Eye Movement = gyors szemmozg\u00e1s)<\/li>\n<\/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\">A non-REM \u00e1llapot az alv\u00e1ssal t\u00f6lt\u00f6tt id\u0151 75-80% -\u00e1t teszi ki. A fennmarad\u00f3 20-25% -ot a REM f\u00e1zis teszi ki. \u00c9jszaka <strong>4-5 alkalommal v\u00e1ltakoznak<\/strong> az alv\u00e1si ciklusok. Az els\u0151 ciklus \u00e1tlagos hossza 70-100 perc. A m\u00e1sodik 90-120 percre emelkedik.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"751\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg\" alt=\"Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget?\" class=\"wp-image-223800\" style=\"width:843px;height:563px\" title=\"Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/DSC09492-1.jpg 1240w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_non-REM_es_szakaszai\"><\/span>A non-REM \u00e9s szakaszai<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\">A non-REM alv\u00e1s az els\u0151 alv\u00e1si f\u00e1zis, amely \u00e1tmeneti \u00e1llapotk\u00e9nt m\u0171k\u00f6dik az \u00e9brenl\u00e9t \u00e9s az alv\u00e1s k\u00f6z\u00f6tt. T\u00f6bb f\u00e1zisb\u00f3l \u00e1ll<\/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\">\n<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>Az els\u0151 f\u00e1zis (N1)<\/strong> k\u00f6zvetlen\u00fcl elalv\u00e1s ut\u00e1n k\u00f6vetkezik be, \u00e9s nagyon r\u00f6vid. \u00c1ltal\u00e1ban kevesebb, mint 10 percet tesz ki. Lelassulnak az agyhull\u00e1mok, a sz\u00edvver\u00e9s \u00e9s a szemmozg\u00e1s. Ez egy k\u00f6nny\u0171 alv\u00e1s \u00e1llapot, amib\u0151l nagyon k\u00f6nnyen fel\u00e9bredhet\u00fcnk.<\/span><\/span><\/li>\n\n\n\n<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>A m\u00e1sodik f\u00e1zis (N2)<\/strong> a kezdeti ciklusban 10-25 percig tart. Ez minden tov\u00e1bbi ciklussal meghosszabbodik. Ebben a f\u00e1zisban az izmaid jobban ellazulnak, a testh\u0151m\u00e9rs\u00e9kleted cs\u00f6kken, le\u00e1ll a szemmozg\u00e1sa, \u00e9s az agyad \u00e1tkapcsol lass\u00fa hull\u00e1mmozg\u00e1sra.<\/span><\/span><\/li>\n\n\n\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">A<strong> harmadik \u00e9s negyedik f\u00e1zisban (N3\/N4)<\/strong> m\u00e9ly alv\u00e1sba l\u00e9p\u00fcnk \u00e1t. A szemek \u00e9s az izmok nem mozognak, \u00e9s az agyhull\u00e1mok m\u00e9g jobban lelassulnak. V\u00e9letlen mozg\u00e1sok is el\u0151fordulhatnak. Ebb\u0151l a f\u00e1zisb\u00f3l el\u00e9g neh\u00e9z fel\u00e9bredni. Ez a sz\u00fcks\u00e9ges f\u00e1zis ahhoz, hogy frissnek \u00e9rezd magad \u00e9bred\u00e9s ut\u00e1n.<\/span><\/span><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"A_REM_alvas_es_jelentosege\"><\/span>A REM alv\u00e1s \u00e9s jelent\u0151s\u00e9ge<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\">A REM alv\u00e1s k\u00f6r\u00fclbel\u00fcl m\u00e1sf\u00e9l \u00f3r\u00e1val az elalv\u00e1si folyamat ut\u00e1n k\u00f6vetkezik be. Az <strong>\u00e9jszaka folyam\u00e1n egym\u00e1st k\u00f6vet\u0151 ciklusok egyre csak hosszabbak<\/strong>. Az els\u0151 \u00e1ltal\u00e1ban 10 percig tart, az utols\u00f3 pedig ak\u00e1r egy \u00f3r\u00e1ig is eltart. Ez m\u00e1r az \u00fagynevezett <strong>gyeng\u00e9bb alv\u00e1s, ami k\u00f6zelebb \u00e1ll az \u00e9ber \u00e1llapothoz.<\/strong> Ennek a f\u00e1zisnak tipikus jellemz\u0151je a <strong>szemh\u00e9jak alatti gyors szemmozg\u00e1s egyik oldalr\u00f3l a m\u00e1sikra.<\/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\">Nem kell rendszeresnek lennie, \u00e9s a tud\u00f3sok nem tudj\u00e1k pontosan, mi okozza. \u00dagy v\u00e9lik, hogy a szemmozg\u00e1s az \u00e1lmod\u00e1shoz k\u00f6thet\u0151. REM alv\u00e1s k\u00f6zben <strong>az agy majdnem annyira akt\u00edv, mint amikor \u00e9bren vagyunk.<\/strong> Feldolgoz minden napk\u00f6zben kapott inform\u00e1ci\u00f3t, hogy <strong>hossz\u00fa t\u00e1v\u00fa mem\u00f3ri\u00e1ban t\u00e1rolhassa.<\/strong> Ugyanakkor er\u0151s\u00edti az \u00faj inform\u00e1ci\u00f3k k\u00f6z\u00f6tti kapcsolatot.<\/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\">Az agyi aktivit\u00e1s azzal a t\u00e9nnyel is \u00f6sszef\u00fcgg, hogy a REM alv\u00e1s gyakran <strong>\u00e9l\u00e9nk \u00e1lmokkal j\u00e1r egy\u00fctt.<\/strong> Ezt a f\u00e1zist k\u00eds\u00e9rheti m\u00e9g gyors \u00e9s <strong>szab\u00e1lytalan l\u00e9gz\u00e9s, a testh\u0151m\u00e9rs\u00e9klet v\u00e1ltoz\u00e1sa, izomr\u00e1ng\u00e1s vagy szexu\u00e1lis izgalom f\u00e9rfiakn\u00e1l \u00e9s n\u0151kn\u00e9l egyar\u00e1nt.<\/strong> REM alv\u00e1s k\u00f6r\u00fclbel\u00fcl 3-5 alkalommal fordul el\u0151 egy \u00e9jszaka.<\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg\" alt=\"A REM alv\u00e1s \u00e9s jelent\u0151s\u00e9ge\" class=\"wp-image-223820\" style=\"width:843px;height:562px\" title=\"A REM alv\u00e1s \u00e9s jelent\u0151s\u00e9ge\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/iStock-1193042438-_-OK-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Az_alvas_hatasa_a_fizikai_aktivitasra\"><\/span>Az alv\u00e1s hat\u00e1sa a fizikai aktivit\u00e1sra<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">rendszeres testmozg\u00e1st v\u00e9gz\u0151 embereknek \u00e1ltal\u00e1ban t\u00f6bb alv\u00e1sra van sz\u00fcks\u00e9g\u00fck, mint azoknak, akik fizikailag nem akt\u00edvak. F\u0151leg, ha nagy intenzit\u00e1ssal edzenek. Az <strong>alv\u00e1s f\u0151 feladatai k\u00f6z\u00e9 tartozik az energia helyre\u00e1ll\u00edt\u00e1sa \u00e9s a stresszes szervezet \u00e1ltal\u00e1nos regener\u00e1l\u00e1sa.<\/strong> Ez\u00e9rt logikus, hogy <strong>min\u00e9l t\u00f6bbet edz\u00fcnk, ann\u00e1l t\u00f6bb energi\u00e1t fogyasztunk, \u00e9s ann\u00e1l t\u00f6bb alv\u00e1sra van sz\u00fcks\u00e9g\u00fcnk.<\/strong> Ezt az els\u0151 oszt\u00e1ly\u00fa sportol\u00f3k is tudom\u00e1sul veszik, \u00e9s a szok\u00e1sosn\u00e1l sokkal t\u00f6bbet alszanak. P\u00e9ld\u00e1ul <strong>LeBron James vagy Roger Federer \u00e1ltal\u00e1ban k\u00f6r\u00fclbel\u00fcl 12 \u00f3r\u00e1t alszik naponta.<\/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\">Az alv\u00e1s <strong>felel\u0151s az immunrendszer \u00e9s az endokrin rendszer megfelel\u0151 m\u0171k\u00f6d\u00e9s\u00e9\u00e9rt is.<\/strong> Ez termeli \u00e9s oszlatja el az eg\u00e9sz szervezetben a <strong>legfontosabb teljes\u00edtm\u00e9nyhormonokat<\/strong>, <strong>p\u00e9ld\u00e1ul a tesztoszteront \u00e9s a n\u00f6veked\u00e9si hormont.<\/strong> <strong>A testmozg\u00e1s el\u0151tti \u00e9s ut\u00e1ni<\/strong> alv\u00e1s min\u0151s\u00e9ge fontos a <strong>maxim\u00e1lis fizikai teljes\u00edtm\u00e9ny \u00e9s a min\u0151s\u00e9gi regener\u00e1ci\u00f3 szempontj\u00e1b\u00f3l.<\/strong> A tud\u00f3sok \u00fagy v\u00e9lik, hogy ennek az az oka, hogy edz\u00e9s k\u00f6zben <strong>n\u00f6veked\u00e9si hormon szabadul fel.<\/strong> Szerepe <strong>az izmok n\u00f6veked\u00e9s\u00e9nek \u00e9s regener\u00e1l\u00f3d\u00e1s\u00e1nak, a csontk\u00e9pz\u0151d\u00e9snek \u00e9s a zs\u00edr\u00e9get\u00e9snek az \u00f6szt\u00f6nz\u00e9se. <\/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\">Ezek az alv\u00e1s \u00e9s a fizikai aktivit\u00e1s k\u00f6z\u00f6tti k\u00f6lcs\u00f6nhat\u00e1sra vonatkoz\u00f3 sz\u00e1mos tanulm\u00e1nyb\u00f3l levont k\u00f6vetkeztet\u00e9sek<\/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\">\n<li><span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">A Stanford Egyetem tanulm\u00e1nya \u00f6t h\u00e9tig figyelt meg egy n\u0151i teniszcsapatot. A r\u00e9sztvev\u0151knek napi 10 \u00f3r\u00e1t kellett aludniuk. \u00d6sszehasonl\u00edtva a szabv\u00e1nyos alv\u00e1si szok\u00e1saikkal, ami r\u00f6videbb volt, \u00fagy tal\u00e1lt\u00e1k, hogy <strong>pontosabb \u00fct\u00e9seket \u00e9s gyorsabb sprintet tudnak teljes\u00edteni.<\/strong><\/span><\/span><\/li>\n\n\n\n<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\">A hossz\u00fa alv\u00e1s hozz\u00e1j\u00e1rult a sportol\u00f3k teljes\u00edtm\u00e9ny\u00e9nek, hangulat\u00e1nak \u00e9s \u00e9bers\u00e9g\u00e9nek jav\u00edt\u00e1s\u00e1hoz az \u00fasz\u00e1sban \u00e9s a kos\u00e1rlabda csapatokban, mind a f\u00e9rfiak, mind a n\u0151k sz\u00e1m\u00e1ra.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\"><strong>Gyorsabban tudtak sprintelni, \u00e9s javult a kit\u0171z\u00f6tt c\u00e9l el\u00e9r\u00e9s\u00e9nek pontoss\u00e1ga is.<\/strong><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">A vizsg\u00e1lat pozit\u00edv hat\u00e1st gyakorolt az alv\u00e1si szok\u00e1sokra is, amelyek \u00e1tlagosan 111 perccel emelkedtek.<\/span><\/span><\/li>\n\n\n\n<li>A rendszeres testmozg\u00e1s nagyon hasznos a j\u00f3 alv\u00e1s el\u0151seg\u00edt\u00e9s\u00e9ben. Ez egy\u00e9rtelm\u0171en t\u00fckr\u00f6z\u0151dik egy olyan vizsg\u00e1lat eredm\u00e9nyeiben, amelyben a rendszeres aerob testmozg\u00e1sban r\u00e9szt vev\u0151 alv\u00e1szavarral k\u00fczd\u0151 emberek egy csoportja meger\u0151s\u00edtette az alv\u00e1si aktivit\u00e1s \u00e9jszak\u00e1nk\u00e9nti 75 perces n\u00f6veked\u00e9s\u00e9t. <\/li>\n<\/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\">Ha t\u00f6bbet szeretn\u00e9l megtudni az alv\u00e1sr\u00f3l \u00e9s annak az izomn\u00f6veked\u00e9sre gyakorolt hat\u00e1s\u00e1r\u00f3l, olvasd el cikk\u00fcnket<\/span><\/span> &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lehet-javitani-az-alvas-minosegen-es-hogyan-befolyasolja-az-az-egeszseget-es-az-izomnovekedes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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\">Hogyan jav\u00edthat\u00f3 az alv\u00e1s min\u0151s\u00e9ge \u00e9s hogyan befoly\u00e1solja az eg\u00e9szs\u00e9get \u00e9s az izomn\u00f6veked\u00e9st<\/span><\/span><\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg\" alt=\"Az alv\u00e1s hat\u00e1sa a fizikai aktivit\u00e1sra\" class=\"wp-image-223861\" style=\"width:843px;height:562px\" title=\"Az alv\u00e1s hat\u00e1sa a fizikai aktivit\u00e1sra\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/TZP03155-1.jpg 1854w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Mennyi_alvasra_van_szuksegunk\"><\/span>Mennyi alv\u00e1sra van sz\u00fcks\u00e9g\u00fcnk?<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\">Az alv\u00e1sig\u00e9ny\u00fcnk a korral v\u00e1ltozik, \u00e9s elt\u00e9r\u0151 m\u00e9g az az azonos kor\u00fa egy\u00e9nek k\u00f6z\u00f6tt is. <strong>Nincs var\u00e1zsszer az ide\u00e1lis alv\u00e1sra,<\/strong> amely minden ember sz\u00e1m\u00e1ra bev\u00e1lik. A gyermekek kezdetben napi 16-18 \u00f3r\u00e1t alszanak, ami el\u0151seg\u00edtheti n\u00f6veked\u00e9s\u00fcket \u00e9s fejl\u0151d\u00e9s\u00fcket.<\/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\">A legt\u00f6bb feln\u0151tt sz\u00e1m\u00e1ra <strong>7-9 \u00f3ra alv\u00e1s javasolt.<\/strong> A<\/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<\/a> J\u00e1rv\u00e1ny\u00fcgyi Hat\u00f3s\u00e1g szerint<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\"> nem tan\u00e1csos napi 7 \u00f3r\u00e1n\u00e1l kevesebbet aludni. <strong>Alv\u00e1shi\u00e1ny \u00e1ltal\u00e1ban kevesebb, mint 6 \u00f3ra alv\u00e1s eset\u00e9ben jelentkezik.<\/strong> Ezek azonban csak ir\u00e1nyad\u00f3 \u00e9rt\u00e9kek, amelyek <strong>egy\u00e9nenk\u00e9nt kiss\u00e9 elt\u00e9r\u0151ek lehetnek.<\/strong> A pontosabb \u00e9rt\u00e9k meghat\u00e1roz\u00e1s\u00e1hoz k\u00fcl\u00f6nb\u00f6z\u0151 t\u00e9nyez\u0151ket kell figyelembe venni. Az alv\u00e1s hossza f\u00fcgg <strong>az \u00e1ltal\u00e1nos eg\u00e9szs\u00e9gi \u00e1llapotodt\u00f3l vagy az \u00e1ltalad v\u00e9gzett napi tev\u00e9kenys\u00e9gekt\u0151l is.<\/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\">Az egy\u00e9ni alv\u00e1si sz\u00fcks\u00e9gletek meghat\u00e1roz\u00e1sakor a k\u00f6vetkez\u0151 k\u00e9rd\u00e9seket teheted fel magadnak. Javasoljuk, hogy kezdd az aj\u00e1nlott alv\u00e1sid\u0151vel, amelyet a v\u00e1laszaid alapj\u00e1n m\u00f3dos\u00edthatsz<\/span><\/span>. <span class=\"tadv-color\" style=\"color: #ff6600\">[17] [18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Tudd_meg_te_hogy_allsz_az_alvassal\"><\/span>Tudd meg, te hogy \u00e1llsz az alv\u00e1ssal<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<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\">Eredm\u00e9nyes, eg\u00e9szs\u00e9ges \u00e9s boldog vagy h\u00e9t \u00f3ra alv\u00e1s ut\u00e1n?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Vagy azt vetted \u00e9szre, hogy t\u00f6bbet kell aludnod?<\/span><\/span><\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<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\">Eg\u00e9szs\u00e9gi probl\u00e9m\u00e1id vannak, vagy gyenge az immunrendszered?<\/span><\/span><\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Magas a napi energiasz\u00fcks\u00e9gleted? <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">Gyakran sportolsz, vagy ink\u00e1bb sokat dolgozol?<\/span><\/span><\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<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\">Napi tev\u00e9kenys\u00e9geid \u00e9bers\u00e9get ig\u00e9nyelnek ahhoz, hogy biztons\u00e1gosan v\u00e9gezhesd azokat?<\/span><\/span><\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<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\">Minden nap \/ gyakran \u00fczemeltetsz neh\u00e9zg\u00e9peket?<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"13\">\u00c9rezted m\u00e1r magad \u00e1lmosnak ek\u00f6zben?<\/span><\/span><\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Koffeinf\u00fcgg\u0151 vagy, \u00e9s egy napot sem b\u00edrsz ki n\u00e9lk\u00fcle?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>T\u00f6bbet alszol a szabadnapjaidon, mint egy \u00e1tlagos munkah\u00e9t alatt?<\/em><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>A partnered megjegyezte, hogy \u00e1lmatlans\u00e1gban szenvedsz?<\/em><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"41284,42895,108928,110875,113938\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Alvashiany_kontra_szervezet\"><\/span>Alv\u00e1shi\u00e1ny kontra szervezet<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\">Amint fentebb azt vil\u00e1gosan kifejtett\u00fck, elegend\u0151 alv\u00e1s n\u00e9lk\u00fcl a test\u00fcnk aligha tud megfelel\u0151en m\u0171k\u00f6dni.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"23\"><strong>Az alv\u00e1shi\u00e1ny olyan kr\u00f3nikus betegs\u00e9gekkel j\u00e1r, melyek<\/strong> a sz\u00edvre, a ves\u00e9kre, a v\u00e9rre, az agyra \u00e9s a ment\u00e1lis eg\u00e9szs\u00e9gre vannak rossz hat\u00e1ssal.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"24\">Egy min\u0151s\u00e9gi alv\u00e1shi\u00e1nyt\u00f3l szenved\u0151 embernek sz\u00e1mos, \u00e9s v\u00e1ltozatos t\u00fcnetei lehetnek<\/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\">Az alv\u00e1shi\u00e1ny tipikus t\u00fcnetei:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>f\u00e1radts\u00e1g<\/li>\n\n\n\n<li>ingerl\u00e9kenys\u00e9g<\/li>\n\n\n\n<li>hangulatingadoz\u00e1s<\/li>\n\n\n\n<li>koncentr\u00e1ci\u00f3val \u00e9s mem\u00f3ri\u00e1val kapcsolatos probl\u00e9m\u00e1k<\/li>\n\n\n\n<li>alacsonyabb szexu\u00e1lis aktivit\u00e1s <\/li>\n\n\n\n<li>fokozott \u00e9tv\u00e1gy \u00e9des \u00e9s magas kal\u00f3riatartalm\u00fa \u00e9telek ir\u00e1nt<\/li>\n\n\n\n<li>s\u00falyn\u00f6veked\u00e9s<\/li>\n\n\n\n<li>magas v\u00e9rnyom\u00e1s<\/li>\n\n\n\n<li>\u00e9tkez\u00e9s ut\u00e1n kev\u00e9sb\u00e9 \u00e9rzed j\u00f3llakottnak madag <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Milyen_hatassal_lehet_a_szervezetedre_az_alvashiany\"><\/span>Milyen hat\u00e1ssal lehet a szervezetedre az alv\u00e1shi\u00e1ny?<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>Immunrendszer<\/strong> &#8211; fog\u00e9konyabb lehet a l\u00e9gutak k\u00fcl\u00f6nb\u00f6z\u0151 fert\u0151z\u00e9seire \u00e9s betegs\u00e9geire, \u00e9s kezel\u00e9s\u00fck hosszabb ideig fog tartani.<\/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>Kardiovaszkul\u00e1ris rendszer<\/strong> &#8211; az alv\u00e1s fontos t\u00e9nyez\u0151 a sz\u00edv eg\u00e9szs\u00e9g\u00e9nek szempontj\u00e1b\u00f3l is. Hossz\u00fat\u00e1v\u00fa hi\u00e1nya a magas v\u00e9rnyom\u00e1ssal j\u00e1r\u00f3 sz\u00edv- \u00e9s \u00e9rrendszeri megbeteged\u00e9sek magasabb kock\u00e1zat\u00e1val j\u00e1r. Ugyanakkor hat\u00e1ssal van az eg\u00e9szs\u00e9ges v\u00e9rnyom\u00e1sra \u00e9s a v\u00e9rcukorszintet fenntart\u00f3 folyamatokra.<\/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>Hormonszintek<\/strong> &#8211; Az alv\u00e1shi\u00e1ny befoly\u00e1solhatja a n\u00f6veked\u00e9si hormon, a tesztoszteron \u00e9s m\u00e1s hormonok termel\u00e9s\u00e9t. Olyan stresszhormonok termel\u0151d\u00e9s\u00e9t is okozza, mint a kortizol. Ennek tart\u00f3san magas szintje \u00f6sszef\u00fcgg p\u00e9ld\u00e1ul az immunit\u00e1sra gyakorolt negat\u00edv hat\u00e1ssal, de a hasi zs\u00edrgyarapod\u00e1ssal is. Ezt az \u00e9hs\u00e9g \u00e9s j\u00f3llakotts\u00e1g hormonok (leptin \u00e9s ghrelin) koncentr\u00e1ci\u00f3j\u00e1ban bek\u00f6vetkezett v\u00e1ltoz\u00e1s okozza. Amikor nem alszunk, arra \u00f6szt\u00f6n\u00f6z, hogy t\u00f6bbet egy\u00fcnk, k\u00fcl\u00f6n\u00f6sen a magas kal\u00f3riatartalm\u00fa \u00e9telekb\u0151l, amelyek ut\u00e1n kev\u00e9sb\u00e9 \u00e9rezz\u00fck j\u00f3llakottnak magunkat.<\/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>Agy<\/strong> &#8211; Az alv\u00e1shi\u00e1ny elnyomhatja az agysejtek aktivit\u00e1s\u00e1t. A kutat\u00f3k azt \u00e1llap\u00edtott\u00e1k meg, hogy amikor valaki f\u00e1radt, az agyi neuronok lassabban k\u00fcldik a jeleket. Ez gyakran cs\u00f6kkenti a d\u00f6nt\u00e9shozatali k\u00e9pess\u00e9geket \u00e9s a reakci\u00f3id\u0151t.<\/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>Anyagcsere<\/strong> &#8211; az alv\u00e1shi\u00e1ny a gl\u00fck\u00f3ztolerancia (cukorbetegs\u00e9g kock\u00e1zata) \u00e9s a s\u00falygyarapod\u00e1s roml\u00e1s\u00e1hoz vezet. Sz\u00e1mos tanulm\u00e1ny szerint az emberek jobb eredm\u00e9nyeket \u00e9rnek el a fogy\u00f3k\u00far\u00e1ban, ha j\u00f3l alszanak. A j\u00f3 alv\u00e1s cs\u00f6kkentheti a t\u00falev\u00e9st, \u00e9s k\u00f6nnyebb\u00e9 teheti a testmozg\u00e1st az\u00e1ltal, hogy energikusabban \u00e9s frissebben kel\u00fcnk fel.<\/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=\"Az_alvasmegvonas_szintjei\"><\/span>Az alv\u00e1smegvon\u00e1s szintjei<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\">Az alv\u00e1smegvon\u00e1s \u00e1ltal\u00e1nos st\u00e1diumai a kimaradt alv\u00e1s mennyis\u00e9g\u00e9n alapul\u00f3 probl\u00e9m\u00e1kat \u00edrj\u00e1k le<\/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\">\n<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 \u00f3r\u00e1s f\u00e1zis:<\/strong> nem ritka \u00e9s nem okoz jelent\u0151s eg\u00e9szs\u00e9g\u00fcgyi probl\u00e9m\u00e1kat. V\u00e1rhat\u00f3an f\u00e1radtnak \u00e9s irrit\u00e1ltnak fogod \u00e9rzi magad. J\u00e1rhat duzzanattal \u00e9s karik\u00e1s szemekkel, vagy ak\u00e1r azzal, hogy elszund\u00edtasz. A CDC szerint a t\u00fcnetek arra hasonl\u00edtanak, mint mikor 0,1% alkohol van a v\u00e9rben.<\/span><\/span><\/li>\n\n\n\n<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 \u00f3r\u00e1s f\u00e1zis:<\/strong> a t\u00fcnetek egyre intenz\u00edvebbek, \u00e9s er\u0151s k\u00e9sztet\u00e9st \u00e9rzel az alv\u00e1sra. Megt\u00f6rt\u00e9nhet az elszund\u00edt\u00e1s gyakoris\u00e1g\u00e1nak n\u00f6veked\u00e9se \u00e9s a kognit\u00edv teljes\u00edtm\u00e9ny roml\u00e1sa. Megeml\u00edtik m\u00e9g a hallucin\u00e1ci\u00f3kat \u00e9s a tanul\u00e1si neh\u00e9zs\u00e9geket is. Szorong\u00e1s, stressz, viselked\u00e9sbeli v\u00e1ltoz\u00e1sok, lass\u00fa reakci\u00f3id\u0151, cs\u00f6kkent immunit\u00e1s \u00e9s fokozott \u00e9tv\u00e1gy fordulhat el\u0151.<\/span><\/span><\/li>\n\n\n\n<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 \u00f3r\u00e1s f\u00e1zis<\/strong>: h\u00e1rom nap alv\u00e1s n\u00e9lk\u00fcl jelent\u0151s hat\u00e1ssal van a hangulatra \u00e9s a kognit\u00edv funkci\u00f3kra. Ez s\u00falyos koncentr\u00e1ci\u00f3s \u00e9s mem\u00f3riazavarokkal, kommunik\u00e1ci\u00f3s neh\u00e9zs\u00e9gekkel, paranoi\u00e1val vagy extr\u00e9m f\u00e1radts\u00e1ggal j\u00e1r.<\/span><\/span><\/li>\n\n\n\n<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 \u00f3r\u00e1s f\u00e1zis:<\/strong> ez m\u00e1r s\u00falyos alv\u00e1shi\u00e1ny. A val\u00f3s\u00e1gr\u00f3l alkotott k\u00e9ped eltorzulhat, \u00e9s az alv\u00e1si k\u00e9sztet\u00e9s elviselhetetlenn\u00e9 v\u00e1lik. Pszich\u00f3zisba ker\u00fclhetsz az alv\u00e1shi\u00e1ny miatt, ami megakad\u00e1lyozza, hogy helyesen \u00e9rtelmezd a val\u00f3s\u00e1got. Ez a hat\u00e1s \u00e1ltal\u00e1ban elm\u00falik, ha eleget alszol.<\/span><\/span><\/li>\n<\/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\">Sz\u00e1mos kutat\u00e1s tanulm\u00e1nyozta az alv\u00e1shi\u00e1ny t\u00fcneteinek megsz\u00fcntet\u00e9s\u00e9t. Az eredm\u00e9nyek azt mutatj\u00e1k, hogy <strong>a legt\u00f6bb r\u00e9sztvev\u0151nek az a kialvatlans\u00e1g id\u0151tartalm\u00e1n fel\u00fcl mintegy 50% -ra volt sz\u00fcks\u00e9ge a fel\u00e9p\u00fcl\u00e9shez.<\/strong> Ez azt jelenti, hogy ha 50 \u00f3r\u00e1t nem aludtak, 25 \u00f3r\u00e1ra volt sz\u00fcks\u00e9g\u00fck a fel\u00e9p\u00fcl\u00e9shez. Ez azonban csak egy megk\u00f6zel\u00edt\u0151 adat.<\/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\">N\u00e9h\u00e1ny r\u00e9sztvev\u0151 j\u00f3l volt m\u00e1r egy \u00e9jszakai alv\u00e1s ut\u00e1n, m\u00e1soknak t\u00f6bb id\u0151re volt sz\u00fcks\u00e9g\u00fck a fel\u00e9p\u00fcl\u00e9shez. P\u00e1r r\u00e9sztvev\u0151 azonban arr\u00f3l sz\u00e1molt be, hogy probl\u00e9m\u00e1ik napokig vagy hetekig is fenn\u00e1lltak. F\u0151leg zavarts\u00e1gra, rossz hangulatra vagy a val\u00f3s\u00e1g torz \u00e9rz\u00e9kel\u00e9s\u00e9re panaszkodtak<\/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<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg\" alt=\"Az alv\u00e1smegvon\u00e1s f\u00e1zisai\" class=\"wp-image-223909\" style=\"width:843px;height:563px\" title=\"Az alv\u00e1smegvon\u00e1s f\u00e1zisai\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/IMG_4149.jpg 1720w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Ot_tipp_az_alvas_javitasahoz\"><\/span>\u00d6t tipp az alv\u00e1s jav\u00edt\u00e1s\u00e1hoz<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ha alv\u00e1shi\u00e1nyban szenvedsz, p\u00e1nikra semmi ok. N\u00e9ha alig kell tenni valamit az alv\u00e1si ciklusok jav\u00edt\u00e1s\u00e1hoz. Pr\u00f3b\u00e1ld ki az \u00f6t tipp\u00fcnket, amelyek seg\u00edthetnek.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Teremts b\u00e9k\u00e9s k\u00f6rnyezetet<\/strong><\/li>\n<\/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>Az ide\u00e1lis hely az alv\u00e1sra gyakran h\u0171v\u00f6s,<\/strong> s\u00f6t\u00e9t \u00e9s csendes. Felkapcsolt l\u00e1mp\u00e1val tal\u00e1n nehezebb aludni. Ker\u00fcld a kijelz\u0151k hosszas n\u00e9zeget\u00e9s\u00e9t k\u00f6zvetlen\u00fcl lefekv\u00e9s el\u0151tt, mert az \u00e1ltaluk kibocs\u00e1tott k\u00e9k f\u00e9ny serkentheti az agyat \u00e9s cs\u00f6kkentheti a melatonin termel\u00e9st. \u00c9rdemes lehet f\u00fclhallgat\u00f3t vagy f\u00fcldug\u00f3t haszn\u00e1lni az ig\u00e9nyeidnek legink\u00e1bb megfelel\u0151 k\u00f6rnyezet megteremt\u00e9s\u00e9hez. <\/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\">\n<li><strong>Pr\u00f3b\u00e1ld meg kezelni az aggodalmaidat<\/strong><\/li>\n<\/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\">Pr\u00f3b\u00e1ld lefekv\u00e9s el\u0151tt megoldani, lez\u00e1rni a gondolataid \u00e9s az aggodalmaid.<\/span><\/strong> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"1\">Ha eszedbe jut valami, \u00edrd le, \u00e9s halaszd holnapra.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"2\">Seg\u00edthet kezelni a<\/span><\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/miert-veszelyes-a-stressz-es-hogyan-csokkenthetjuk\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">stresszt<\/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\">\u00e9s elhessegetni a bonyolult gondolatokat lefekv\u00e9s el\u0151tt.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"3\">Medit\u00e1ci\u00f3, l\u00e9gz\u00e9si gyakorlatok vagy<\/span><\/span>&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/hogyan-lesz-erosebb-az-immunrendszerunk-a-hideg-vizes-terapianak-koszonhetoen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hidegvizes f\u00fcrd\u0151<\/a> is seg\u00edthet. <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\">\n<li><strong>Rendszeres testmozg\u00e1s<\/strong><\/li>\n<\/ol>\n\n\n\n<p><strong>Eg\u00e9sz\u00edtsd ki <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/az-edzes-10-meglepo-elonye-amely-jobba-teszi-az-eleted\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">rendszeres testmozg\u00e1ssal<\/a> a napi rutinod.<\/strong> A testmozg\u00e1s k\u00f6r\u00fclbel\u00fcl h\u00e1rom \u00f3r\u00e1val alv\u00e1s el\u0151tt<span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"7\"> el\u0151seg\u00edti a j\u00f3 \u00e9jszakai alv\u00e1st.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"8\">A testmozg\u00e1s seg\u00edt gyorsabban elaludni \u00e9s eg\u00e9szs\u00e9gesebb\u00e9 tenni az alv\u00e1st.<\/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=\"A melatonin, mint kulcsfontoss\u00e1g\u00fa alv\u00f3hormon\" class=\"wp-image-224106\" title=\"A melatonin, mint kulcsfontoss\u00e1g\u00fa alv\u00f3hormon\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-749x1124.jpeg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-267x400.jpeg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55-1023x1536.jpeg 1023w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/02\/A_WhatsApp-Image-2020-11-30-at-01.41.55.jpeg 1066w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<ol class=\"wp-block-list\" start=\"4\">\n<li><strong>Ne fogyassz koffeint k\u00e9s\u0151i \u00f3r\u00e1kban<\/strong><\/li>\n<\/ol>\n\n\n\n<p>A<a href=\"https:\/\/gymbeam.hu\/koffein\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong> koffein<\/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\">sz\u00e1mos el\u0151nnyel j\u00e1r, \u00e9s serkent\u0151szerk\u00e9nt m\u0171k\u00f6dik.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"16\">M\u00e1r egy adag is pozit\u00edvan befoly\u00e1solhatja az energiaszintet \u00e9s a sportteljes\u00edtm\u00e9nyt.<\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"17\">Serkenti az idegrendszert, \u00e9s megakad\u00e1lyozza, hogy a test term\u00e9szetes m\u00f3don ellazuljon \u00e9jszaka.<\/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\">Egy tanulm\u00e1ny meg\u00e1llap\u00edtotta, hogy a koffein lefekv\u00e9s el\u0151tt 6 \u00f3r\u00e1val t\u00f6rt\u00e9n\u0151 fogyaszt\u00e1sa jelent\u0151sen rontotta az alv\u00e1s min\u0151s\u00e9g\u00e9t. Ez azonban att\u00f3l f\u00fcgg, hogy a szervezet milyen gyorsan tudja lebontani a koffeint<\/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\">\n<li><strong>Pr\u00f3b\u00e1lj ki altat\u00f3kat \u00e9s alv\u00e1skieg\u00e9sz\u00edt\u0151ket<\/strong><\/li>\n<\/ol>\n\n\n\n<p>A <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><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\">egy kulcsfontoss\u00e1g\u00fa alv\u00e1si hormon, amely arr\u00f3l t\u00e1j\u00e9koztatja az agyat, hogy itt az ideje pihenni. Gyakran haszn\u00e1lj\u00e1k alv\u00e1szavarok kezel\u00e9s\u00e9re is, \u00e9s sz\u00e1mos pozit\u00edv eredm\u00e9nnyel j\u00e1r\u00f3 tanulm\u00e1ny t\u00e9m\u00e1ja volt.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>2 mg melatonin lefekv\u00e9s el\u0151tt t\u00f6rt\u00e9n\u0151 bev\u00e9tele p\u00e9ld\u00e1ul seg\u00edtett a vizsg\u00e1lat r\u00e9sztvev\u0151inek gyorsabban elaludni, jobban aludni \u00e9s m\u00e1snapra t\u00f6bb energi\u00e1t nyerni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ha szeretn\u00e9l t\u00f6bbet megtudni r\u00f3la, ne hagyd ki cikk\u00fcnket <a class=\"ek-link\" href=\"https:\/\/gymbeam.hu\/blog\/melatonin-valoban-javitja-az-alvast-es-segit-az-elalvasban\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Melatonin &#8211; Val\u00f3ban jav\u00edtja az alv\u00e1st \u00e9s seg\u00edt az elalv\u00e1sban?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Az <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hu\/orvosi-macskagyoker-60-kapsz-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">egyszer\u0171 valeri\u00e1n\u00e1nak<\/a> szint\u00e9n pozit\u00edv <span class=\"VIiyi\" lang=\"en\"><span class=\"JLqJ4b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"sk\" data-phrase-index=\"0\">hat\u00e1sa van az alv\u00e1sra, \u00e9s remek\u00fcl kieg\u00e9sz\u00edtik egym\u00e1st a<\/span><\/span> <a href=\"https:\/\/gymbeam.hu\/gaba-gymbeam.html\" target=\"_blank\" aria-label=\"gamma amino-vajsavval (GABA) (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\">gamma amino-vajsavval<\/span><\/span> (GABA)<\/a>. <span class=\"tadv-color\" style=\"color: #ff6600\">[29]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Osszefoglalo\"><\/span>\u00d6sszefoglal\u00f3<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\">A j\u00f3 alv\u00e1s <strong>sz\u00e1mos pozit\u00edv hat\u00e1st gyakorol a test\u00fcnkre.<\/strong> Alv\u00e1s k\u00f6zben <strong>az agy \u00faj inform\u00e1ci\u00f3kat t\u00e1rol, \u00e9s seg\u00edt megszabadulni a m\u00e9reganyagokt\u00f3l.<\/strong> Az alv\u00e1s hat\u00e1sa \u00f6sszhangban \u00e1ll a testmozg\u00e1ssal \u00e9s m\u00e1s fizikai tev\u00e9kenys\u00e9gekkel. F\u0151 feladatai k\u00f6z\u00e9 <strong>tartozik az energiaszint helyre\u00e1ll\u00edt\u00e1sa, a test regener\u00e1l\u00e1sa, az eml\u00e9kek, \u00e9s az \u00fajonnan megtanult dolgok szelekt\u00e1l\u00e1sa \u00e9s meg\u0151rz\u00e9se.<\/strong> Az alv\u00e1s a <strong>kulcsfontoss\u00e1g\u00fa anyagok, p\u00e9ld\u00e1ul a tesztoszteron vagy a n\u00f6veked\u00e9si hormon kiv\u00e1laszt\u00e1s\u00e1t is befoly\u00e1solja.<\/strong> Egy eg\u00e9szs\u00e9ges alv\u00e1si ciklusnak <strong>k\u00f6r\u00fclbel\u00fcl 7-9 \u00f3r\u00e1ig<\/strong> kell tartania. 6 \u00f3r\u00e1n\u00e1l r\u00f6videbb alv\u00e1sid\u0151 <strong>nem elegend\u0151.<\/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\">Azonban minden egy\u00e9nnek megvannak a saj\u00e1t ig\u00e9nyei. Az alv\u00e1shi\u00e1ny negat\u00edv hat\u00e1ssal lehet az <strong>immunrendszerre \u00e9s a sz\u00edv- \u00e9s \u00e9rrendszerre, az agyra, a hormonszintekre vagy az anyagcser\u00e9re.<\/strong> A jobb alv\u00e1shoz <strong>fontos a megfelel\u0151 k\u00f6rnyezet \u00e9s a rendszeres testmozg\u00e1s.<\/strong> Este ker\u00fclni kell a kijelz\u0151r\u0151l sug\u00e1rz\u00f3 k\u00e9k f\u00e9nyt, amely g\u00e1tolja az alv\u00e1si hormon &#8211; a melatonin &#8211; termel\u0151d\u00e9s\u00e9t.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te h\u00e1ny \u00f3r\u00e1t alszol egy nap? Ink\u00e1bb korai mad\u00e1r vagy, vagy \u00e9jjeli bagoly? Teszel \u00e9rte, hogy eleget aludj edz\u00e9s el\u0151tt \u00e9s ut\u00e1n? Mindenk\u00e9ppen oszd meg a v\u00e9lem\u00e9nyedet a hozz\u00e1sz\u00f3l\u00e1sokban. Ha tetszett a cikk, seg\u00edts benn\u00fcnket azzal, hogy megosztod.<\/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.hu\/alvas-segitok\" 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.hu\/otthoni-edzes\" 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>Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget? Mennyi ideig tart egy eg\u00e9szs\u00e9ges alv\u00e1s, \u00e9s milyen el\u0151nyei vannak? A cikk\u00fcnkben az \u00f6sszes k\u00e9rd\u00e9sre megtal\u00e1lod v\u00e1laszt.<\/p>\n","protected":false},"author":120,"featured_media":223980,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[94],"tags":[7332,7626,7638,7212],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-235551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tanacsok-es-tippek","8":"tag-alvas","9":"tag-egeszseg","10":"tag-egeszseges-eletmod","11":"tag-regeneracio","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>Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Mi t\u00f6rt\u00e9nik a testeddel, ha nem alszol eleget? 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