{"id":237182,"date":"2020-04-18T12:11:00","date_gmt":"2020-04-18T10:11:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=237182"},"modified":"2023-08-04T10:20:58","modified_gmt":"2023-08-04T08:20:58","slug":"kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/","title":{"rendered":"Kako pobolj\u0161ati san i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107a?"},"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\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/#Zasto_spavamo\" title=\"Za\u0161to spavamo?&nbsp;\">Za\u0161to spavamo?&nbsp;<\/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\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/#Sto_se_za_vrijeme_sna_dogada_s_nama\" title=\"\u0160to se za vrijeme sna doga\u0111a s nama?\">\u0160to se za vrijeme sna doga\u0111a s nama?<\/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\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/#Znacaj_spavanja_za_zdravlje\" title=\"Zna\u010daj spavanja za zdravlje&nbsp;\">Zna\u010daj spavanja za zdravlje&nbsp;<\/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\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/#Utjecaj_sna_na_misice\" title=\"Utjecaj sna na mi\u0161i\u0107e\">Utjecaj sna na mi\u0161i\u0107e<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>San&nbsp;<\/strong>je klju\u010dan dio na\u0161eg \u017eivota bez kojeg se <strong>organizam<\/strong> ne mo\u017ee dovoljno <strong>regenerirati.<\/strong> Naro\u010dito je <strong>va\u017ean za sporta\u0161e<\/strong> jer <strong>trening umara tijelo<\/strong> te <strong>mi\u0161i\u0107i,<\/strong> osim nutrijenata, <strong>trebaju<\/strong> i <strong>vrijeme za svoju obnovu.<\/strong> Pro\u010ditajte o <strong>zna\u010daju sna,<\/strong> njegovim dijelovima, ali i <strong>prednostima<\/strong> za mi\u0161i\u0107e i <strong>savjetima kako ga pobolj\u0161ati.<\/strong><\/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\" id=\"zasto-spavamo\"><span class=\"ez-toc-section\" id=\"Zasto_spavamo\"><\/span>Za\u0161to spavamo?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za svoje pre\u017eivljavanje \u010dovjek treba unositi <strong>nutrijente i teku\u0107ine<\/strong>, ali me\u0111u <strong>osnovne ljudske potrebe <\/strong>pripada i<strong> san.<\/strong> Pribli\u017eno <strong>tre\u0107inu svog \u017eivota<\/strong> provedemo u krevetu, a<strong> zaobila\u017eenje sna<\/strong> dovelo bi vas najprije do <strong>psihoti\u010dnog stanja,<\/strong> a krajnja posljedica bila bi <strong>smrt.<\/strong> Rekord u najdu\u017eem vremenu bez sna dr\u017ei <strong>Randy Gardner<\/strong> koji je, usput, jo\u0161 uvijek \u017eiv. Randy je 1965. godine uspio izdr\u017eati <strong>u budnom stanju 11 dana i 24 minute.<\/strong> U posljednjoj fazi eksperimenta imao je <strong>poreme\u0107eno razmi\u0161ljanje, njegov govor <\/strong>bio je<strong> nerazuman<\/strong> i nije uspijevao rje\u0161avati jednostavne matemati\u010dke zadatke du\u017ee od nekoliko minuta. San je za \u010dovjeka vrlo potreban iz vi\u0161e razloga, a njegov nedostatak vodi do smanjenja \u017eivotnih funkcija i smrti. Zanimljivo je da i poslije vi\u0161e od <strong>60 godina istra\u017eivanja<\/strong> znanstvenici <strong>nemaju odgovor<\/strong> na jedno <strong>pitanje<\/strong> &#8211;<strong> <em>Za\u0161to spavamo?<\/em><\/strong><strong><em>&nbsp;<\/em><\/strong><span style=\"color: #ff6600;\">[1] [2] [3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znanstvenicima su poznati <strong>procesi<\/strong> koji se doga\u0111aju <strong>za vrijeme sna<\/strong> kao i <strong>prednosti kvalitetnog sna.<\/strong> Sam <strong>razlog<\/strong> za\u0161to \u010dovjek ulazi u pre\u010dudno stanje sli\u010dno hibernaciji u kojem \u010dak i sanja,<strong> za sada nije poznat.<\/strong> Da budemo precizniji, sve \u017eivotinje trebaju san za pre\u017eivljavanje, ne samo ljudi. 1984. godine ruska znanstvenica ustvrdila je da <strong>\u0161tenad umire<\/strong> ve\u0107 poslije <strong>nekoliko dana bez sna.<\/strong> Malo bolja situacija je kod <strong>\u0161takora<\/strong> koji umiru tek poslije<strong> 3 tjedna<\/strong> <strong>bez sna.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[2] [3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/v_znam_sp_nku.jpeg\" alt=\"\u0161to zna\u010di spavanje\" width=\"843\" height=\"670\" title=\"\u0161to zna\u010di spavanje\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"sto-se-za-vrijeme-sna-dogada-s-nama\"><span class=\"ez-toc-section\" id=\"Sto_se_za_vrijeme_sna_dogada_s_nama\"><\/span>\u0160to se za vrijeme sna doga\u0111a s nama?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"dijelovi-sna\">Dijelovi sna<\/h3>\n\n\n\n<p>Bit cijelog procesa spavanja nije samo zatvaranje o\u010diju, spavanje i ponovno bu\u0111enje. Ljudski mozak za vrijeme sna prolazi kroz <strong>cikluse<\/strong> koji imaju <strong>nekoliko faza<\/strong> i u kojima se doga\u0111aju razli\u010dite stvari. Jedan takav <strong>ciklus traje<\/strong> pribli\u017eno <strong>90 minuta,<\/strong> a u toku od <strong>7 do 9 sati sna<\/strong> se na ovaj na\u010din ponovi otprilike<strong> 4 &#8211; 6 ciklusa.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za vrijeme jednog ciklusa se izmjenjuju<strong> tri NREM<\/strong> i <strong>jedna REM faza.<\/strong> <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>NREM<\/strong> (non rapid eye movement) &#8211; poznata tako\u0111er i kao non-REM, radi se o dijelu ciklusa spavanja prije REM faze. NREM je razdijeljena na 3 faze koje se <strong>razlikuju prema dubini.<\/strong> Za vrijeme NREM faze o\u010di ostaju<strong> smirene i tijelo se mo\u017ee pomicati.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>REM<\/strong> (rapid eye movement) &#8211; tvori pribli\u017eno <strong>25 % cjelokupnog sna<\/strong> i to je <strong>najdublji stupanj<\/strong> sna. Tijelo je za vrijeme REM faze potpuno <strong>paralizirano<\/strong> i dolazi samo do <strong>gibanja o\u010diju.<\/strong> U tom dijelu dolazi do<strong> prijenosa informacija <\/strong>iz<strong> kratkoro\u010dnog pam\u0107enja u dugoro\u010dno.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organizacija NSF (National Sleep Foundation) klasificira ciklus spavanja u idu\u0107e faze&nbsp;<span style=\"color: #ff6600;\">[4] [5]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>N1 non-REM<\/strong> (nekada razina 1) &#8211; to je najpli\u0107i dio ciklusa, traje otprilike<strong>&nbsp;7 minuta<\/strong> i predstavlja <strong>2 &#8211; 5 %<\/strong> <strong>ciklusa spavanja,<\/strong> za vrijeme N1 dolazi do <strong>usporavanja pulsa,<\/strong> <strong>kretanja o\u010diju i sr\u010dane aktivnosti.<\/strong> Smatra se da je to prijelazna faza izme\u0111u <strong>budnog stanja i spavanja.<\/strong><\/li><li><strong>N2 non-REM<\/strong> (nekada razina 2) &#8211; faza izme\u0111u plitkog i dubokog sna, to je <strong>najdu\u017ei dio<\/strong> ciklusa koji tvori<strong> 45 &#8211; 60 %.<\/strong> U tijelu dolazi do <strong>pada temperature, opu\u0161tanja mi\u0161i\u0107a i pulsa.&nbsp;<\/strong><\/li><li><strong>N3 non-REM<\/strong> (nekada stupanj 3 i 4) &#8211; ozna\u010davano i kao &#8220;delta spavanje&#8221;. Radi se o po\u010detku dubokog sna kada dolazi do daljnjeg smanjenja mo\u017edanih valova i u tom stadiju <strong>se o\u010di i mi\u0161i\u0107i ne kre\u0107u.<\/strong> Ovaj stupanj tvori otprilike do <strong>40 % sna<\/strong> i za vrijeme njega se <strong>stanice, tkiva i mi\u0161i\u0107i regeneriraju,<\/strong> a organizam <strong>dopunjava energiju.&nbsp;<\/strong><\/li><li><strong>REM<\/strong> &#8211; predstavlja<strong> 20 &#8211; 25 % sna,<\/strong> za vrijeme tog stupnja se <strong>ubrzava mo\u017edana aktivnost, puls <\/strong>i<strong> disanje.<\/strong> REM faza nastupa otprilike<strong> 90 minuta poslije utonu\u0107a u san,<\/strong> u njoj <strong>sanjate,<\/strong> a mozak <strong>obra\u0111uje informacije.<\/strong><\/li><\/ol>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nkov_cykly.jpg\" alt=\"ciklusi spavanja\" width=\"843\" height=\"567\" title=\"ciklusi spavanja\"\/><\/figure><\/div>\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=\"180,28794,41284,42895,48604,28554,28082,8805,41356,36235\" ><\/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\" id=\"znacaj-spavanja-za-zdravlje\"><span class=\"ez-toc-section\" id=\"Znacaj_spavanja_za_zdravlje\"><\/span>Zna\u010daj spavanja za zdravlje&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za vrijeme spavanja \u010dovjek odmara i skuplja snagu za novi dan, ali to je samo op\u0107enito stajali\u0161te. U tijelu se odvija mnogo procesa koji utje\u010du na zdravstveno stanje \u010dovjeka. Od svih prednosti, navodimo one<strong> najva\u017enije zdravstvene prednosti<\/strong> zbog kojih biste si i vi trebali<strong> priu\u0161titi kvalitetan san.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. Bolje sportske performanse&nbsp;<\/strong><\/p>\n\n\n\n<p>Redoviti trening ima pozitivan u\u010dinak na san i <strong>obrnuto.<\/strong> Kod sportskih obrazaca \u010desto primje\u0107ujemo du\u017einu, vrstu treninga, prehranu i druge va\u017ene atribute. Je li vas ikada zanimalo koliko dugo sporta\u0161i spavaju? Prema NSF (National Sleep Foundation) za <strong>odraslog \u010dovjeka<\/strong> idealno je<strong> 7 &#8211; 9 sati<\/strong> sna, dok je <strong>sporta\u0161ima<\/strong> zna\u010dajno <strong>odspavati i malo du\u017ee.<\/strong> Bez obzira na va\u0161u revnost za sport, dovoljnim snom pobolj\u0161at \u0107ete sportske performanse i to na nekoliko podru\u010dja. Osjetit \u0107ete porast<strong> intenziteta treninga, brzine, energije, koordinacije,<\/strong> a istovremeno \u0107ete oja\u010dati i svoje <strong>mentalne funkcije.<\/strong> Prema studijama u \u010dasopisu SLEEP<strong> nedovoljan san povezan je s padom trenutnih odlu\u010divanja,<\/strong> dok su odmoreni subjekti pokazivali <strong>pove\u0107anu to\u010dnost.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[7] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zasigurno vas ne \u017eelimo poticati na dugo spavanje, ali ovo je mali popis vrhunskih sporta\u0161a kojima je dovoljno sna vrlo va\u017eno. <span style=\"color: #ff6600;\">[10] [11] [12]<\/span><\/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>LeBron James (12 sati)<\/li><li>Roger Federer (11-12 sati)<\/li><li>Lindsey Vonn (barem 10 sati)<\/li><li>Usain Bolt (8-10 sati)<\/li><li>Rafael Nadal (9 sati)<\/li><li>Maria Sharapova (8-9 sati)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_zdravie.jpg\" alt=\"Zna\u010daj spavanja za zdravlje \" width=\"843\" height=\"670\" title=\"Zna\u010daj spavanja za zdravlje \"\/><\/figure><\/div>\n\n\n\n<p><strong>2. Razina \u0161e\u0107era je pod ve\u0107om kontrolom<\/strong><\/p>\n\n\n\n<p>Na razinu glukoze u tijelu ne utje\u010du samo izbor hrane i fizi\u010dka aktivnost, ve\u0107 i <strong>san.<\/strong> Razina glukoze pada za vrijeme <strong>duboke faze<\/strong> <strong>sna,<\/strong> no pri njegovom nedostatku tijelu <strong>ne\u0107ete priu\u0161titi &#8220;pauzu&#8221;.<\/strong> Bez &#8220;paljenja i ga\u0161enja&#8221; tijelo mo\u017ee gore reagirati na razinu \u0161e\u0107era u tijelu i na potrebe na\u0161ih stanica. Istra\u017eivanje iz 1999. godine prou\u010davalo je u\u010dinak smanjenog sna na mlade mu\u0161karce. Smanjenje sna na 4 sata po no\u0107i u roku od 6 uzastopnih no\u0107i rezultiralo je <strong>simptomima predijabetesa.<\/strong> Navedeni <strong>simptomi<\/strong> <strong>su nestali nakon tjedan dana<\/strong> du\u017eeg i urednog sna. Mnoga istra\u017eivanja pokazuju ovisnost me\u0111u <strong>nedostatkom sna<\/strong> i pojavom <strong>\u0161e\u0107erne bolesti tipa 2.<\/strong> Iz toga proizlazi da <strong>prekratak san<\/strong> ne samo da mo\u017ee smanjiti va\u0161e performanse, ve\u0107 istovremeno mo\u017ee<strong> voditi k ozbiljnim oboljenjima.<\/strong>&nbsp;<span style=\"color: #ff6600;\">[13] [14] [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>3. Promjena u cjelokupnoj masi<\/strong><\/p>\n\n\n\n<p>Na va\u0161e debljanje mogu utjecati <strong>nedostatak kretanja, izbor nevrijednih namirnica, <\/strong>ali i<strong> lo\u0161 san.<\/strong> Prema znanstvenim \u010dlancima, na to utje\u010du <strong>nedovoljne razine hormona<\/strong> u mozgu. Kroni\u010dan nedostatak sna uzrokuje <strong>ve\u0107u koli\u010dinu grelina<\/strong> (hormon koji stimulira apetit) i <strong>smanjuje sadr\u017eaj leptina<\/strong> (hormon koji potiskuje apetit). &nbsp;<span style=\"color: #ff6600;\">[13] [14]&nbsp;<\/span><\/p>\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\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_em_cie.jpeg\" alt=\"Emocionalni problemi\" title=\"Emocionalni problemi\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p><strong>4. Emocionalni problemi<\/strong><\/p>\n\n\n\n<p>Sigurno vas ne iznena\u0111uje to da je<strong> nedostatak sna<\/strong> povezan i <strong>s emocijama.<\/strong> Nenaspavan \u010dovjek je razdra\u017eljiv, a naspavan se sigurno ne osje\u0107a lo\u0161e.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Me\u0111utim, ne radi se samo o osje\u0107aju sre\u0107e, san uni\u0161tava emocionalni balans, ali jednako utje\u010de i na<strong> sposobnost procjenjivanja osje\u0107aja drugih ljudi.<\/strong> Kod nedostatka sna, \u010dovjek mo\u017ee imati problema s <strong>raspoznavanjem ljudskih govora i emocija.<\/strong> Pada tjelesna snaga, ali i sposobnost komuniciranja u dru\u0161tvu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dugoro\u010dni problemi<\/strong> sa snom mogu rezultirati <strong>nastankom emocionalnih poreme\u0107aja<\/strong>. Znanstveno je dokazano da \u010dak<strong> 90% ljudi s depresijom<\/strong> istovremeno ima i <strong>probleme sa snom.<\/strong> Daleko gora \u010dinjenica je ta da se lo\u0161 san \u010dak povezuje s <strong>pove\u0107anim rizikom samoubila\u010dkih sklonosti.<\/strong> Naporno je savladavati svakodnevne obaveze, ali snom \u0107ete <strong>doprinijeti&nbsp;<\/strong>ne samo fizi\u010dkom, ve\u0107 i<strong> du\u0161evnom zdravlju.<\/strong><span style=\"color: #ff6600;\">&nbsp;[7] [13] [14]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\" id=\"utjecaj-sna-na-misice\"><span class=\"ez-toc-section\" id=\"Utjecaj_sna_na_misice\"><\/span>Utjecaj sna na mi\u0161i\u0107e<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>San<\/strong> <strong>utje\u010de<\/strong> na cijelu seriju sistema u ljudskom tijelu, ali procesi za vrijeme spavanja logi\u010dki djeluju i na<strong> mi\u0161i\u0107nu masu.<\/strong> Dobar<strong> trening i unos nutrijenata nisu dovoljni<\/strong> za punovrijedne rezultate, tijelo se treba regenerirati i obraditi progres. Najbolji na\u010din za odmor je san, a to vrijedi<strong> za rast mi\u0161i\u0107ne mase<\/strong> i<strong> pobolj\u0161anje snage.&nbsp;<\/strong><span style=\"color: #ff6600;\">[4] [16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"san-i-hormon-rasta\">San i hormon rasta<\/h3>\n\n\n\n<p>Za vrijeme spavanja smanjuje se potro\u0161nja energije, obnavljaju se <strong>mo\u017edane stanice,<\/strong> tijelo proizvodi <strong>hormon rasta<\/strong> i, ako prije spavanja uzmete proteine, tada dolazi i do <strong>sinteze bjelan\u010devina. Hormon rasta<\/strong> je jedna od va\u017enih komponenti koje su prisutne pri rastu i obnovi mi\u0161i\u0107a. Sigurno vam je poznata bit <strong>proteinske sinteze;<\/strong> tijelo <strong>unosi bjelan\u010devine, razla\u017ee<\/strong> ih na aminokiseline koje zatim<strong> koristi za tkiva.<\/strong> Me\u0111utim, mo\u017eda ipak niste znali kako je <strong>za ovaj proces<\/strong> organizmu potreban <strong>hormon rasta.<\/strong> Nedostatkom sna <strong>sabotirali biste svoj trening<\/strong> i unos hranjivih tvari budu\u0107i da se hormon rasta <strong>izlu\u010duje za vrijeme sna.<\/strong> Hormon rasta se, naravno, izlu\u010duje i za vrijeme treninga, no \u010dak&nbsp;<strong>75 %<\/strong> se izlu\u010duje <strong>za vrijeme sna<\/strong>. Glavno vrijeme kada se hormon rasta izlu\u010duje je <strong>prvi dio 3. ciklusa spavanja.<\/strong> Organizam je za vrijeme tog ciklusa u <strong>dubokom snu,<\/strong> dolazi do <strong>popravka tkiva<\/strong> i, naravno, mi\u0161i\u0107a.&nbsp;<span style=\"color: #ff6600;\">[4] [16] [17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite jo\u0161 vi\u0161e <strong>doprinijeti izlu\u010divanju hormona rasta?<\/strong> Mo\u017eete pripomo\u0107i ako <strong>30 minuta prije i poslije treninga snage<\/strong> unesete kombinaciju <strong>bjelan\u010devina i ugljikohidrata.<\/strong> U slu\u010daju da ovaj &#8220;trik&#8221; ve\u0107 poznajete ili ga se spremate isprobati,<strong>&nbsp;obavijestite nas o<\/strong><strong>&nbsp;napretku&nbsp;<\/strong>koji ste&nbsp;postigli.&nbsp; <span style=\"color: #ff6600;\">[16]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_rastov_horm_n.jpg\" alt=\"spavanja i rasta mi\u0161i\u0107a\" width=\"843\" height=\"562\" title=\"spavanja i rasta mi\u0161i\u0107a\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"san-i-testosteron\">San i testosteron<\/h3>\n\n\n\n<p>Uz sve obaveze, nije jednostavno svome tijelu osigurati dovoljno sna. To naro\u010dito vrijedi u slu\u010daju kad vam je va\u017ean<strong> rast i odr\u017eavanje mi\u0161i\u0107ne mase.<\/strong> <strong>Osim hormona rasta,<\/strong> daljnji razlog je<strong> i testosteron.<\/strong> <strong>Nedostatak sna<\/strong> ima utjecaj na <strong>smanjenje razine testosterona.<\/strong> Istra\u017eivanje iz <strong>2015.<\/strong> godine prou\u010davalo je promjene u razini testosterona kod mladih mu\u0161karaca u slu\u010daju smanjenog vremena sna. Sudionici su spavali samo<strong> 5 sati dnevno<\/strong> u periodu od<strong> 1 tjedna.<\/strong> Ova redukcija kod mladih mu\u0161karaca uzrokovala je<strong> pad testosterona od 10 do 15 %.<\/strong> Kao \u0161to vidite, ve\u0107 kratko vrijeme provedeno bez dovoljno sna zna\u010dajno utje\u010de na hormonsku ravnote\u017eu. <strong>Testosteron<\/strong> je va\u017ean hormon koji <strong>utje\u010de<\/strong>&nbsp;ne samona <strong>rast mi\u0161i\u0107a,<\/strong> ali i na <strong>spaljivanje masti.<\/strong> \u0160teta je nedovoljnim snom uzrokovati pad testosterona jer ga \u010dovjek tokom \u017eivota ionako prirodno gubi. Starenje je prirodno povezano s gubitkom testosterona, <strong>godi\u0161nje<\/strong> nam njegova koli\u010dina pada otprilike&nbsp;<strong>za 1 do 2 %.<\/strong><strong>&nbsp;<\/strong><span style=\"color: #ff6600;\">[18] [19]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/sp_nok_a_testoster_n.jpg\" alt=\"u\u010dinak spavanja na mi\u0161i\u0107e\" width=\"843\" height=\"562\" title=\"u\u010dinak spavanja na mi\u0161i\u0107e\"\/><\/figure><\/div>\n\n\n\n<p>\u017delite doznati vi\u0161e o testosteronu i simptomima njegovog nedostatka? Saznajte sve potrebne informacije u na\u0161em \u010dlanku &#8211; <span style=\"color: #ff6600;\"><a title=\"Simptomi niske razine testosterona i kako se s time boriti\" href=\"https:\/\/gymbeam.hr\/blog\/simptomi-niske-razine-testosterona-i-kako-se-s-time-boriti\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Simptomi niske razine testosterona i kako se s njom boriti<\/a><\/span>.<\/p>\n\n\n\n<div style=\"height:19px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"kako-poboljsati-kvalitetu-sna\">Kako pobolj\u0161ati kvalitetu sna?<\/h3>\n\n\n\n<p>Spavati bolje i du\u017ee je \u017eelja mnogima od nas, me\u0111utim to nije jednostavno. Nave\u010der u krevet nosimo i <strong>probleme, brige i stres<\/strong> od cijelog dana. Mo\u017eda i vi u posljednjim trenucima prije spavanja procjenjujete nove opa\u017eaje i informacije. Upoznajte faktore koji pozitivno i negativno&nbsp;utje\u010du na kvalitetu va\u0161eg sna&nbsp;<span style=\"color: #ff6600;\">[4] [20]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1. <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">Kofein<\/a><\/strong> &#8211; jutarnje ispijanje kave, naravno, ne utje\u010de na ve\u010dernji san, ali <strong>unos<\/strong> kofeina u <strong>kasnijim dijelovima<\/strong> dana mo\u017ee biti problem. Kofein je, op\u0107enito, poznat kao <strong>stimulans<\/strong> koji <strong>pobolj\u0161ava pa\u017enju, razbu\u0111enost<\/strong> i stimulira \u017eiv\u010dani sustav. <strong>U krvi<\/strong> ostaje otprilike <strong>6 &#8211; 8 sati<\/strong> i zato ispijanje kave 6 sati prije spavanja mo\u017ee utjecati na kvalitetu sna.<\/p>\n\n\n\n<p><strong>2. Vje\u017ebanje&nbsp;<\/strong>&#8211; trening tijekom dana mo\u017ee<strong> umarati organizam<\/strong>&nbsp;i pobolj\u0161ati spavanje. <strong>Uglavnom aerobno vje\u017ebanje<\/strong> je dokaz toga, iako trening u <strong>kasnim<\/strong> ve\u010dernjim <strong>satima<\/strong> mo\u017ee imati upravo <strong>suprotan u\u010dinak.<\/strong><\/p>\n\n\n\n<p><strong>3. Alkohol<\/strong> &#8211; pijenje alkohola \u010dini se dobrim rje\u0161enjem za utonuti u san, ali ima upravo suprotan efekt. Utje\u010de na razinu <strong>melatonina i hormona rasta,<\/strong> uzrokuje <strong>hrkanje<\/strong> odnosno <strong>apneju u snu.<\/strong> Alkohol ometa stupnjeve spavanja, a time uzrokuje reme\u0107enje sna. Popiti \u010da\u0161u vina nave\u010der, ne mora biti problem, ali ako ste &#8220;pocugali&#8221; nekoliko pi\u0107a nemojte se iznenaditi ako \u0107ete se buditi tokom no\u0107i.<\/p>\n\n\n\n<p><strong>4. Gledanje TV-a u krevetu<\/strong> &#8211; nekoga ve\u010dernje gledanje televizije mo\u017ee uspavati, ali ono mo\u017ee i pove\u0107ati pa\u017enju. Gledanjem TV-a u krevetu mozgu dajete <strong>impuls da odr\u017eava pa\u017enju&nbsp;<\/strong>umjesto da se sprema na san. Daljni problem mo\u017ee biti i njezina <strong>svjetlost<\/strong> i zato je dobro<strong> ugasiti TV<\/strong> i sva<strong> izra\u017eena svjetla<\/strong> barem <strong>2 sata<\/strong> prije odlaska na spavanje.<\/p>\n\n\n\n<p><strong>5. Okru\u017eenje za spavanje&nbsp;<\/strong>&#8211; sam krevet i njegovo okru\u017eenje su jednako va\u017eni za utonu\u0107e u san.<strong> Krevet, jastuci i madrac<\/strong> utje\u010du na poziciju tijela, zglobova, kralje\u017enice i drugih aspekata koji mogu uzrokovati probleme sa snom. <strong>Mijenjanje madraca i opreme<\/strong> kreveta preporu\u010da se svakih <strong>5 &#8211; 8 godina.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg\" alt=\"kako pobolj\u0161ati san\" class=\"wp-image-223601\" width=\"843\" height=\"562\" title=\"kako pobolj\u0161ati san\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_5235-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\" id=\"dodaci-prehrani-za-bolji-san\">Dodaci prehrani za bolji san<\/h3>\n\n\n\n<p><strong>Za smirenje<\/strong> <strong>organizma<\/strong> i <strong>stimuliranje pospanosti<\/strong> mogu poslu\u017eiti razni <strong>dodaci prehrani.<\/strong> Ne morate se bojati, danas postoje dodaci na prirodnoj bazi i ne uzrokuju ovisnost. Prije po\u010detka njihovog uzimanja, ipak je uvijek potrebno <strong>pro\u010ditati upute na pakiranju<\/strong> i upoznati se s njihovim doziranjem. Danas postoji \u0161iroka skala potpornih suplemenata, mi vam donosimo one najpoznatije i najpopularnije&nbsp;<span style=\"color: #ff6600;\">[20] [21] [22] [23] [24]<\/span>:<\/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><strong>Biljni suplementi<\/strong> &#8211; me\u0111u biljke koje pridonose snu pripadaju<strong> lavanda i ginkgo biloba,<\/strong> imaju <strong>opu\u0161taju\u0107i u\u010dinak<\/strong> na organizam zahvaljuju\u0107i \u010demu \u0107ete bolje zaspati. Me\u0111u biljke koje pobolj\u0161avaju san uvr\u0161tava se i <a title=\"Medicinska valerijana 60 kaps - GymBeam\" href=\"https:\/\/gymbeam.hr\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">korijen Valerijane<\/a> koja poma\u017ee zaspati, a istovremeno <strong>pobolj\u0161ava kvalitetu sna. <\/strong><\/li><li><strong>Melatonin<\/strong> &#8211; hormon melatonin prirodno se <strong>nalazi u ljudskom tijelu <\/strong>i njegova uloga je davati <strong>mozgu upute za spavanje.<\/strong> Kori\u0161tenje melatonina u obliku suplemenata poma\u017ee kod <strong>jet laga, problema sa utonu\u0107em u san<\/strong> te kod problema povezanih s poslovima u smjenama. Pobolj\u0161ava <strong>REM <\/strong>i <strong>NREM fazu spavanja<\/strong> i, tako\u0111er, njihovo cjelokupno vrijeme.<\/li><li><strong>CBD<\/strong> &#8211; kanabidiol pripada me\u0111u tkanine prirodnog karaktera koje imaju smiruju\u0107i u\u010dinak i u\u010dinak koji reducira stres. CBD se dobiva iz <strong>industrijske konoplje<\/strong> i sigurno se pri njegovom kori\u0161tenju<strong> ne morate bojati psihotropnih efekata<\/strong> koji su povezani s kori\u0161tenjem marihuane i sadr\u017eajem THC-a.<\/li><li><strong>Aminokiseline &#8211; glicin, L-teanin, triptofan ili <\/strong><a title=\"Gaba GymBeam\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GABA<\/a> su aminokiseline koje vam mogu pomo\u0107i pri uspavljivanju.<strong> Glicin pobolj\u0161ava kvalitetu sna,<\/strong> a<strong> L-teanin<\/strong> pridonosi <strong>relaksaciji i snu.<\/strong> <strong>Triptofan<\/strong> je esencijalna aminokiselina koja mo\u017ee<strong> pobolj\u0161ati kvalitetu sna i vrijeme uspavljivanja.<\/strong> <a title=\"Gaba GymBeam\" href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">GABA<\/a> (ili gama-aminomasla\u010dna kiselina) se prirodno nalazi <strong>u mozgu,<\/strong> njezina zada\u0107a je smanjiti <strong>uznemirenost neurona,<\/strong> ima i svojstvo <strong>pobolj\u0161ati i produ\u017eiti san.<\/strong> <strong> <\/strong><\/li><li><strong>Minerali<\/strong> &#8211; me\u0111u minerale koji utje\u010du na smirenje organizma i pobolj\u0161anje sna ubraja se i <strong>magnezij, \u017eeljezo i kalcij.<\/strong> <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> poma\u017ee <strong>kod proizvodnje melatonina<\/strong> te <strong>smiruje mi\u0161i\u0107na tkiva.<\/strong> <a title=\"\u017deljezo GymBeam\" href=\"https:\/\/gymbeam.hr\/zeljezo-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">\u017deljezo<\/a> u tijelu je povezano s<strong> prijenosom kisika<\/strong> u stanice, dok je nedostatak \u017eeljeza jedan od glavnih razloga<strong> sindroma nemirnih nogu.<\/strong> Ove tegobe izazivaju stalnu potrebu za kretnjom nogu, i to i po no\u0107i, \u0161to uzrokuje probleme sa snom. Me\u0111u minerale s utjecajem na kvalitetu sna pripada i <strong>kalcij<\/strong> jer poma\u017ee mozgu u kori\u0161tenju <strong>triptofana<\/strong> za tvorbu<strong> melatonina. <\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tr\u017ei\u0161tu je mnogo produkata sa sadr\u017eajem <strong>jedne od sastavnica<\/strong> koje <a aria-label=\"pridonose kvaliteti sna (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/za-bolji-san\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">pridonose kvaliteti sna<\/a>. Postoje i <strong>mje\u0161avine<\/strong> sa sadr\u017eajem <strong>mnogo u\u010dinkovitih tvari<\/strong> kao&nbsp;Sleep &amp; Relax&nbsp;u kojem \u0107ete na\u0107i <strong>GABA, L-triptofan, 5-HTP i teanin.<\/strong> Odaberete li jednokomponentne suplemente ili pak kompleksnije proizvode, manje je va\u017eno, va\u017eniji je njihov&nbsp;<strong>u\u010dinak na organizam i pobolj\u0161anje sna.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zanima vas kako magnezij utje\u010de na na\u0161 organizam i tra\u017eite vi\u0161e informacija? O <strong>zna\u010daju <a href=\"https:\/\/gymbeam.hr\/magnezij\" class=\"ek-link\">magnezija<\/a> pro\u010ditajte u na\u0161em \u010dlanku<\/strong> &#8211; <a title=\"Magnezij utje\u010de na va\u0161e zdravlje i mi\u0161i\u0107nu masu\" href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Magnezij utje\u010de na va\u0161e zdravlje i mi\u0161i\u0107nu masu<\/a>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/suplementy_pre_lep_sp_nok.jpg\" alt=\"pribor za bolji san\" width=\"843\" height=\"562\" title=\"pribor za bolji san\"\/><\/figure><\/div>\n\n\n\n<p><strong>Trening, prehrana i san<\/strong>&nbsp;su tri najva\u017enija preduvjeta za <strong>zdravlje i ispunjenje fitness ciljeva.<\/strong> Ako ste do sada zanemarivali san i istovremeno se \u010dudili jer ste stagnirali u rezultatima, sada znate gdje je bio mogu\u0107i problem. <strong>Bez sna<\/strong> nije mogu\u0107e punovrijedno <strong>regenerirati tijelo<\/strong> i pobolj\u0161ati formu. Vjerujemo da ste se inspirirali na\u0161im \u010dlankom i da \u0107ete si omogu\u0107iti <strong>punovrijedan odmor bez gri\u017enje savjesti.<\/strong> \u017delite da o va\u017enosti sna <strong>doznaju i va\u0161i prijatelji?<\/strong> Ne dvoumite se i <strong>poduprite \u010dlanak dijeljenjem.<\/strong><\/p>\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<p style=\"font-size:18px\"><\/p>\n\n\n<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\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/caffeine\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCaffeine\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<\/div><\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>San je va\u017ean za zdravlje, rast mi\u0161i\u0107a i dovoljnu regeneraciju. Upoznajte prednosti, savjete i dodatke prehrani koji \u0107e vam pomo\u0107i da kvalitetnije spavate.<\/p>\n","protected":false},"author":25,"featured_media":110744,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[7184,7328,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-237182","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-rast-misicne-mase-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>Kako pobolj\u0161ati san i kako to utje\u010de na zdravlje i rast mi\u0161i\u0107a? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"San je va\u017ean za zdravlje, rast mi\u0161i\u0107a i dovoljnu regeneraciju. 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