{"id":263798,"date":"2021-06-07T09:32:14","date_gmt":"2021-06-07T07:32:14","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=263798"},"modified":"2021-06-07T09:32:17","modified_gmt":"2021-06-07T07:32:17","slug":"jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/","title":{"rendered":"Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#Proc_je_pro_nas_spanek_tak_dulezity\" title=\"Pro\u010d je pro n\u00e1s sp\u00e1nek tak d\u016fle\u017eit\u00fd?\">Pro\u010d je pro n\u00e1s sp\u00e1nek tak d\u016fle\u017eit\u00fd?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#10_tipu_pro_kvalitnejsi_spanek\" title=\"10 tip\u016f pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek\">10 tip\u016f pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#1_Vytvorte_si_idealni_podminky_pro_spanek\" title=\"1. Vytvo\u0159te si ide\u00e1ln\u00ed podm\u00ednky pro sp\u00e1nek\">1. Vytvo\u0159te si ide\u00e1ln\u00ed podm\u00ednky pro sp\u00e1nek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#2_Vyhnete_se_kofeinu_v_odpolednich_hodinach\" title=\"2. Vyhn\u011bte se kofeinu v odpoledn\u00edch hodin\u00e1ch\">2. Vyhn\u011bte se kofeinu v odpoledn\u00edch hodin\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#3_Nepijte_alkohol\" title=\"3. Nepijte alkohol\">3. Nepijte alkohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#4_Nejezte_tezka_jidla\" title=\"4. Nejezte t\u011b\u017ek\u00e1 j\u00eddla\">4. Nejezte t\u011b\u017ek\u00e1 j\u00eddla<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#5_Vyzkousejte_doplnky_stravy\" title=\"5. Vyzkou\u0161ejte dopl\u0148ky stravy\">5. Vyzkou\u0161ejte dopl\u0148ky stravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#6_Nesportujte_ve_vecernich_hodinach\" title=\"6. Nesportujte ve ve\u010dern\u00edch hodin\u00e1ch\">6. Nesportujte ve ve\u010dern\u00edch hodin\u00e1ch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#7_Chodte_spat_ve_stejnou_dobu\" title=\"7. Cho\u010fte sp\u00e1t ve stejnou dobu\">7. Cho\u010fte sp\u00e1t ve stejnou dobu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#8_Vymente_telefon_za_knihu\" title=\"8. Vym\u011b\u0148te telefon za knihu\">8. Vym\u011b\u0148te telefon za knihu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#9_Vecer_se_vyhnete_stresu\" title=\"9. Ve\u010der se vyhn\u011bte stresu\">9. Ve\u010der se vyhn\u011bte stresu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#10_Relaxujte\" title=\"10. Relaxujte&nbsp;\">10. Relaxujte&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?\">Co si z toho vz\u00edt?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bud\u00edk m\u00e1te nastaven\u00fd na \u0161estou r\u00e1no, a tak si jdete p\u0159ed des\u00e1tou lehnout s dobr\u00fdm pocitem, \u017ee t\u011blu dop\u0159ejete zaslou\u017een\u00fd osmihodinov\u00fd sp\u00e1nek. O to v\u011bt\u0161\u00ed zklam\u00e1n\u00ed pak ale p\u0159ich\u00e1z\u00ed, kdy\u017e odbije p\u016flnoc a vy je\u0161t\u011b po\u0159\u00e1d kouk\u00e1te do stropu. Nakonec se na\u0161t\u011bst\u00ed zada\u0159\u00ed a usnete vy\u010derp\u00e1n\u00edm. Za p\u00e1r hodin v\u0161ak zase zvon\u00ed ten otravn\u00fd bud\u00edk a vy otev\u00edr\u00e1te o\u010di s pocitem \u00fanavy a zn\u00e1m\u00e9 frustrace.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tyto probl\u00e9my s us\u00edn\u00e1n\u00edm mohou m\u00edt hned n\u011bkolik p\u0159\u00ed\u010din. V dne\u0161n\u00edm \u010dl\u00e1nku si uk\u00e1\u017eeme p\u00e1r tip\u016f, kter\u00e9 v\u00e1m pomohou <strong>vytvo\u0159it si ide\u00e1ln\u00ed podm\u00ednky na ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nek.&nbsp;<\/strong><\/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=\"Proc_je_pro_nas_spanek_tak_dulezity\"><\/span>Pro\u010d je pro n\u00e1s sp\u00e1nek tak d\u016fle\u017eit\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek pat\u0159\u00ed mezi z\u00e1kladn\u00ed funkce, kter\u00e9 pom\u00e1haj\u00ed k tomu, aby v na\u0161em t\u011ble v\u0161e \u0161lapalo, jak m\u00e1. V\u011bt\u0161ina dosp\u011bl\u00fdch lid\u00ed by se m\u011bla dr\u017eet doporu\u010den\u00fdch <strong>7\u20139 hodin sp\u00e1nku ka\u017edou noc.<\/strong> Pokud bychom <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">dlouhodob\u011b spali m\u00e9n\u011b<\/a>, ne\u017e pot\u0159ebujeme, nebylo by na\u0161e t\u011blo schopn\u00e9 spr\u00e1vn\u011b plnit v\u0161echny behavior\u00e1ln\u00ed a kognitivn\u00ed funkce. To se m\u016f\u017ee projevovat nap\u0159\u00edklad <strong>v\u00fdpadky pozornosti, opo\u017ed\u011bn\u00fdmi reakcemi \u010di zm\u011bnami n\u00e1lad. <\/strong>Nic z toho pravd\u011bpodobn\u011b b\u011bhem pracovn\u00edch dn\u016f zaznamenat nechcete.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e budete \u0161patn\u011b sp\u00e1t, m\u016f\u017ee t\u00edm trp\u011bt i v\u00e1\u0161 intimn\u00ed \u017eivot, a to kv\u016fli potenci\u00e1ln\u00edmu sn\u00ed\u017een\u00ed hladiny <a href=\"https:\/\/gymbeam.cz\/blog\/10-priznaku-nedostatku-testosteronu-co-zpusobuje-a-jak-ho-resit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testosteronu<\/a>, s \u010d\u00edm\u017e se poj\u00ed i ni\u017e\u0161\u00ed chu\u0165 na sex. Hroz\u00ed v\u00e1m v\u0161ak tak\u00e9 <strong>v\u011bt\u0161\u00ed chut\u011b na j\u00eddlo a men\u0161\u00ed pocit uspokojen\u00ed po jeho sn\u011bden\u00ed. <\/strong>Sp\u00e1nek m\u00e1 toti\u017e velk\u00fd <strong>vliv i na hormony sytosti a hladu (leptin a ghrelin). <\/strong>Pokud se tedy sna\u017e\u00edte zhubnout, nem\u011bli byste jeho d\u016fle\u017eitost rozhodn\u011b podce\u0148ovat.&nbsp; <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20135]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Z dlouhodob\u00e9ho hlediska m\u016f\u017ee m\u00edt ov\u0161em nedostatek sp\u00e1nku i mnohem z\u00e1va\u017en\u011bj\u0161\u00ed dopady na zdrav\u00ed. Je spojov\u00e1n nap\u0159\u00edklad s vy\u0161\u0161\u00edm rizikem rozvoje <strong>chronick\u00fdch onemocn\u011bn\u00ed,<\/strong> jako je obezita, cukrovka 2. typu, onemocn\u011bn\u00ed srdce \u010di <strong>psychick\u00fdch probl\u00e9m\u016f.<\/strong>&nbsp;Pokud se \u0159ad\u00edte mezi lidi, kte\u0159\u00ed jsou schopni usnout kdekoliv a kdykoliv, m\u016f\u017ee to b\u00fdt v tomto ohledu ur\u010dit\u00e1 v\u00fdhoda. Jsou v\u0161ak mezi n\u00e1mi i tac\u00ed, kte\u0159\u00ed ka\u017ed\u00fd ve\u010der poci\u0165uj\u00ed doslova zoufalstv\u00ed. Jdou si lehnout brzy, hrozn\u011b r\u00e1di by usnuli, v\u00ed, \u017ee pot\u0159ebuj\u00ed zabrat, aby se c\u00edtili odpo\u010dat\u00ed, a <strong>stejn\u011b to nejde. <\/strong>Pokud nem\u00e1te to \u0161t\u011bst\u00ed a pat\u0159\u00edte mezi n\u011b, m\u00e1me pro v\u00e1s n\u011bkolik tip\u016f, kter\u00e9 v\u00e1m <strong>mohou pomoci usnout a zlep\u0161it samotnou kvalitu sp\u00e1nku.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span><\/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\/2021\/06\/iStock-1182205083-1124x749.jpg\" alt=\"Pro\u010d je pro n\u00e1s sp\u00e1nek tak d\u016fle\u017eit\u00fd?\" class=\"wp-image-263800\" width=\"843\" height=\"562\" title=\"Pro\u010d je pro n\u00e1s sp\u00e1nek tak d\u016fle\u017eit\u00fd?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1182205083-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tipu_pro_kvalitnejsi_spanek\"><\/span>10 tip\u016f pro kvalitn\u011bj\u0161\u00ed sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd m\u00e1 sv\u00e9 vlastn\u00ed tipy a vychyt\u00e1vky pro lep\u0161\u00ed sp\u00e1nek. N\u011bkdo ned\u00e1 dopustit na horkou sprchu, jin\u00fd zase neusne jinak ne\u017e na boku a v absolutn\u00ed tm\u011b. N\u00ed\u017ee v\u00e1m p\u0159edstav\u00edme n\u011bkolik <strong>jednoduch\u00fdch tip\u016f<\/strong>, kter\u00e9 mohou m\u00edt velk\u00fd vliv na kvalitu va\u0161eho sp\u00e1nku. Poj\u010fme na to!<\/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=\"1_Vytvorte_si_idealni_podminky_pro_spanek\"><\/span>1. Vytvo\u0159te si ide\u00e1ln\u00ed podm\u00ednky pro sp\u00e1nek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nepodcenit p\u0159\u00edpravu je z\u00e1klad \u00fasp\u011bchu. Abyste zvl\u00e1dli zkou\u0161ku ve \u0161kole, mus\u00edte se na ni nau\u010dit. Kdy\u017e chcete podat maxim\u00e1ln\u00ed v\u00fdkon na tr\u00e9ninku, rozcvi\u010d\u00edte se. Podobn\u011b byste se m\u011bli v\u011bnovat i p\u0159\u00edprav\u011b na kvalitn\u00ed sp\u00e1nek. Nebojte, nikdo po v\u00e1s nechce, abyste vyku\u0159ovali m\u00edstnost od negativn\u00ed energie, um\u00eds\u0165ovali nad postel lapa\u010de sn\u016f a do ka\u017ed\u00e9ho rohu polo\u017eili k\u00e1men s uklid\u0148uj\u00edc\u00ed silou. Zam\u011b\u0159te se na jednoduch\u00e9 kroky, kter\u00e9 v\u0161ak mohou opravdu pomoci.&nbsp;<\/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>Vyv\u011btrejte,<\/strong> abyste m\u011bli v m\u00edstnosti \u010derstv\u00fd vzduch.<\/li><li>Udr\u017eujte v lo\u017enici <strong>teplotu mezi 15\u201318 \u00b0C.<\/strong><\/li><li><strong>Vyv\u011btrejte si pe\u0159iny.<\/strong> V l\u00e9t\u011b je m\u016f\u017eete nechat p\u0159es den pov\u011b\u0161en\u00e9 venku na slunci.&nbsp;<\/li><li>Nem\u011bjte <strong>ani moc tlustou, ani moc tenkou pe\u0159inu.&nbsp;<\/strong><\/li><li>Po\u0159i\u010fte si <strong>kvalitn\u00ed matraci \u010di ortopedick\u00fd pol\u0161t\u00e1\u0159. <\/strong>Pokud r\u00e1di sp\u00edte na boku, osobn\u011b mohu jen doporu\u010dit speci\u00e1ln\u00ed <strong>dlouh\u00fd pol\u0161t\u00e1\u0159<\/strong> pro tento typ sp\u00e1nku (najdete ho tak\u00e9 pod n\u00e1zvem n\u00e1hradn\u00ed man\u017eel).&nbsp;<\/li><li>Zat\u00e1hn\u011bte \u017ealuzie \u010di z\u00e1v\u011bsy, abyste <strong>m\u011bli v m\u00edstnosti tmu.<\/strong> Pokud v\u00e1s i p\u0159esto r\u00e1no bud\u00ed slune\u010dn\u00ed paprsky, zkuste sp\u00e1t se \u0161krabo\u0161kou na o\u010d\u00edch.&nbsp;<\/li><li><strong>Us\u00ednejte a sp\u011bte v tichu.<\/strong> Pokud bydl\u00edte nap\u0159\u00edklad u ru\u0161n\u00e9 silnice, vlakov\u00e9 zast\u00e1vky nebo sp\u00edte p\u0159es den po no\u010dn\u00ed sm\u011bn\u011b, vyzkou\u0161ejte \u0161punty do u\u0161\u00ed.&nbsp;<\/li><\/ul>\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\/2021\/06\/iStock-1218204733-1124x632.jpg\" alt=\"Vytvo\u0159te si ide\u00e1ln\u00ed podm\u00ednky pro sp\u00e1nek\" class=\"wp-image-263814\" width=\"843\" height=\"474\" title=\"Vytvo\u0159te si ide\u00e1ln\u00ed podm\u00ednky pro sp\u00e1nek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-1124x632.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-400x225.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-1536x864.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-1218204733-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Vyhnete_se_kofeinu_v_odpolednich_hodinach\"><\/span>2. Vyhn\u011bte se kofeinu v odpoledn\u00edch hodin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V 6 hodin dop\u00edj\u00edte svou p\u00e1tou k\u00e1vu a v 10 hodin se div\u00edte, \u017ee nem\u016f\u017eete usnout? Pokud jste citliv\u011bj\u0161\u00ed na kofein a m\u00e1te probl\u00e9m s us\u00edn\u00e1n\u00edm, m\u011bli byste si d\u00e1t na jeho p\u0159\u00edjem velk\u00fd pozor. Je toti\u017e celosv\u011btov\u011b<strong> nejobl\u00edben\u011bj\u0161\u00edm stimulantem <\/strong>a funguje na jednoduch\u00e9m principu.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e t\u011blo pracuje v cyklu trvaj\u00edc\u00edm 24 hodin. Od doby, kdy vstaneme, se b\u011bhem dne <strong>zved\u00e1 hladina adenosinu.<\/strong> M\u016f\u017eeme si ho p\u0159edstavit jako takov\u00fd barometr, kter\u00fd hl\u00edd\u00e1, jak dlouho jsme vzh\u016fru. <strong>\u010c\u00edm vy\u0161\u0161\u00ed je jeho hladina, t\u00edm v\u00edce se n\u00e1m chce sp\u00e1t. <\/strong>Pokud se adenosin nav\u00e1\u017ee na sv\u00e9 receptory, za\u010dneme us\u00ednat.<strong> <\/strong>A t\u00edm se dost\u00e1v\u00e1me k roli kofeinu. Ten je toti\u017e schopn\u00fd nav\u00e1zat se na zm\u00edn\u011bn\u00e9 receptory nam\u00edsto adenosinu, a blokovat tak jeho p\u016fsoben\u00ed,<strong> <\/strong>d\u00edky \u010demu\u017e se c\u00edt\u00edme \u010dil\u00ed a sv\u011b\u017e\u00ed. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejvy\u0161\u0161\u00ed koncentraci kofeinu v organismu poc\u00edt\u00edme p\u0159ibli\u017en\u011b 30\u201345 minut po vypit\u00ed k\u00e1vy, co\u017e se b\u011bhem n\u00e1ro\u010dn\u00e9ho dne hod\u00ed. U <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplement\u016f<\/a> je n\u00e1stup del\u0161\u00ed, zpravidla se projev\u00ed za 60\u201375 minut. Probl\u00e9m ov\u0161em je, \u017ee m\u016f\u017ee trvat i <strong>6, a u t\u011bhotn\u00fdch \u017een dokonce a\u017e 10 hodin, ne\u017e se kofein z t\u011bla vyplav\u00ed. <\/strong>Ka\u017ed\u00fd \u010dlov\u011bk je ov\u0161em individu\u00e1ln\u00ed a na z\u00e1klad\u011b p\u0159\u00edtomnosti ur\u010dit\u00fdch gen\u016f se <strong>li\u0161\u00edme t\u00edm, jak na kofein reagujeme.<\/strong> To to je pot\u0159eba br\u00e1t v potaz p\u0159ed t\u00edm, ne\u017e si dop\u0159ejete odpoledn\u00ed k\u00e1vi\u010dku. <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u011bjte v\u0161ak na pam\u011bti, \u017ee k\u00e1va nen\u00ed jedin\u00fdm zdrojem kofeinu. Tento stimulant <strong>najdeme i v \u010daji, energetick\u00fdch n\u00e1poj\u00edch, ale tak\u00e9 v obl\u00edben\u00fdch <\/strong><a href=\"https:\/\/gymbeam.cz\/spalovace-tuku\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>spalova\u010d\u00edch tuk\u016f<\/strong><\/a><strong> a <\/strong><a href=\"https:\/\/gymbeam.cz\/predtreninkove-stimulanty\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>p\u0159edtr\u00e9ninkovk\u00e1ch<\/strong><\/a><strong>.<\/strong> Pokud chod\u00edte cvi\u010dit ve ve\u010dern\u00edch hodin\u00e1ch, je dobr\u00e9 volit nakop\u00e1va\u010de a dal\u0161\u00ed produkty, kter\u00e9 jsou bez obsahu stimulant\u016f, aby se jejich pou\u017eit\u00ed nepodepsalo na va\u0161em sp\u00e1nku.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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=\"3_Nepijte_alkohol\"><\/span>3. Nepijte alkohol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00e1v\u00e1te si p\u0159ed span\u00edm dvojku v\u00edna, proto\u017ee v\u00e1m to pom\u00e1h\u00e1 rychleji usnout? Ned\u011bl\u00e1te dob\u0159e. <strong>Alkohol n\u00e1m sice m\u016f\u017ee pomoci uvolnit se <\/strong>a zrychlit us\u00edn\u00e1n\u00ed, bohu\u017eel je v\u0161ak v\u011bdecky dok\u00e1z\u00e1no, \u017ee <strong>naru\u0161uje sp\u00e1nkov\u00e9 vzorce, hormony,<\/strong> jako je nap\u0159\u00edklad melatonin, a n\u00e1\u0161 p\u0159irozen\u00fd cirkadi\u00e1nn\u00ed rytmus. A pokud usilujete o svalov\u00fd r\u016fst, jist\u011b v\u00e1s nepot\u011b\u0161\u00ed ani fakt, \u017ee konzumace alkoholu <a href=\"https:\/\/gymbeam.cz\/blog\/jak-zlepsit-spanek-a-jak-ovlivnuje-zdravi-a-rust-svalove-hmoty\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sni\u017euje no\u010dn\u00ed produkci r\u016fstov\u00e9ho hormonu HGH<\/a>, co\u017e m\u016f\u017ee zma\u0159it va\u0161e sna\u017een\u00ed ve fitku. <span style=\"color:#ff6600\" class=\"tadv-color\">[7\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I kdy\u017e v\u00e1m alkohol m\u016f\u017ee pomoci usnout, ve fin\u00e1le <strong>nebude kvalita sp\u00e1nku tak vysok\u00e1,<\/strong> jako kdybyste ho nepili. Myslete tak\u00e9 na to, \u017ee m\u00e1 <strong>diuretick\u00e9 \u00fa\u010dinky,<\/strong> co\u017e znamen\u00e1, \u017ee je mo\u010dopudn\u00fd. Pokud ve\u010der vypijete s p\u0159\u00e1teli u sportovn\u00edho p\u0159enosu 5 piv, dost mo\u017en\u00e1 se v noci budete budit, abyste si odsko\u010dili na toaletu. Pokud se chcete vyspat do r\u016f\u017eova, doporu\u010dujeme v\u00e1m <strong>nahradit ve\u010dern\u00ed alkohol t\u0159eba bylinn\u00fdm \u010dajem z medu\u0148ky \u010di levandule, kter\u00fd m\u016f\u017ee m\u00edt zklid\u0148uj\u00edc\u00ed \u00fa\u010dinek.&nbsp;&nbsp;<\/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\/2021\/06\/iStock-905882528-1124x750.jpg\" alt=\"Vliv alkoholu na sp\u00e1nek\" class=\"wp-image-263828\" width=\"843\" height=\"563\" title=\"Vliv alkoholu na sp\u00e1nek\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-905882528-2048x1367.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Nejezte_tezka_jidla\"><\/span>4. Nejezte t\u011b\u017ek\u00e1 j\u00eddla<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e se v\u00e1m n\u011bkdy stalo, \u017ee jste do sebe odpoledne na oslav\u011b nacpali dorty, chleb\u00ed\u010dky, buchty, chipsy, jednohubky, \u0159\u00edzky \u010di dal\u0161\u00ed dobroty a pak v\u00e1m <strong>bylo v noci t\u011b\u017eko a nemohli jste zabrat? <\/strong>Pokud se takhle nez\u0159\u00edzen\u011b p\u0159ej\u00edte, nejen\u017ee budete m\u00edt probl\u00e9m s us\u00edn\u00e1n\u00edm, ale <strong>zhor\u0161\u00ed se op\u011bt i kvalita sp\u00e1nku. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete se proto dr\u017eet obecn\u00fdch z\u00e1sad zdrav\u00e9ho stravov\u00e1n\u00ed. Na ve\u010de\u0159i si nalo\u017ete optim\u00e1ln\u00ed porci, kter\u00e1 v\u00e1s<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>zasyt\u00ed, ale nezat\u00ed\u017e\u00ed p\u0159\u00edli\u0161 \u017ealudek<\/strong><\/a>. Po dojeden\u00ed byste se m\u011bli c\u00edtit nasycen\u00ed tak na 80 %. Sna\u017ete se na sob\u011b vypozorovat, jestli se v\u00e1m l\u00e9pe us\u00edn\u00e1 po j\u00eddle, kter\u00e9 m\u00e1 v\u011bt\u0161\u00ed, nebo men\u0161\u00ed mno\u017estv\u00ed sacharid\u016f, a tomu pak p\u0159izp\u016fsobte rozlo\u017een\u00ed makro\u017eivin b\u011bhem dne. V tomto je ka\u017ed\u00fd \u010dlov\u011bk jin\u00fd, a tak bude nejlep\u0161\u00ed vyzkou\u0161et si, <strong>co vyhovuje zrovna v\u00e1m.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud m\u00e1te strach d\u00e1t si ve\u010der sacharidy, proto\u017ee \u017eijete v p\u0159edstav\u00e1ch, \u017ee se po nich p\u0159ib\u00edr\u00e1, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/15-nutricnich-mytu-o-stravovani-ktere-vas-prekvapi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 nutri\u010dn\u00edch m\u00fdt\u016f o stravov\u00e1n\u00ed, kter\u00e9 v\u00e1s p\u0159ekvap\u00ed.<\/strong><\/a><\/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=\"5_Vyzkousejte_doplnky_stravy\"><\/span>5. Vyzkou\u0161ejte dopl\u0148ky stravy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dal\u0161\u00ed mo\u017enost\u00ed, jak si dopomoci k lep\u0161\u00edmu sp\u00e1nku, je za\u0159azen\u00ed dopl\u0148k\u016f stravy \u010di bylinek, kter\u00e9 ov\u0161em \u010dasto se\u017eenete tak\u00e9 ve form\u011b <a href=\"https:\/\/gymbeam.cz\/pink-calm-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentrovan\u00e9ho suplementu<\/a>.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Co stoj\u00ed za vyzkou\u0161en\u00ed?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/melatonin-opravdu-zlepsuje-spanek-a-pomaha-usnout\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melatonin<\/strong><\/a><strong> \u2013<\/strong> \u010dasto naz\u00fdvan\u00fd tak\u00e9 jako<strong> hormon sp\u00e1nku<\/strong> m\u00e1 v organismu d\u016fle\u017eitou funkci. Signalizuje toti\u017e na\u0161emu t\u011blu, \u017ee je \u010das j\u00edt sp\u00e1t. Tento dopln\u011bk je tak popul\u00e1rn\u00ed nap\u0159\u00edklad u lid\u00ed, kte\u0159\u00ed trp\u00ed jet lagem p\u0159i cestov\u00e1n\u00ed, nebo\u0165 p\u0159isp\u00edv\u00e1 ke zkr\u00e1cen\u00ed \u010dasu pot\u0159ebn\u00e9ho k usnut\u00ed.<strong> P\u0159i d\u00e1vkov\u00e1n\u00ed za\u010dn\u011bte s mno\u017estv\u00edm 500 mcg, postupn\u011b v\u0161ak m\u016f\u017eete zvy\u0161ovat a\u017e na 5 mg. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[6] [12] [13]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Ho\u0159\u010d\u00edk<\/strong><\/a> \u2013 miner\u00e1ln\u00ed l\u00e1tka, jej\u00ed\u017e nedostatek je d\u00e1v\u00e1n do souvislosti se zhor\u0161enou kvalitou sp\u00e1nku. Jeho n\u00edzk\u00e1 hladina se \u010dast\u011bji objevuje u sportovc\u016f, kte\u0159\u00ed ho ztr\u00e1c\u00ed potem, a u lid\u00ed, kte\u0159\u00ed jed\u00ed m\u00e1lo potravin obsahuj\u00edc\u00edch ho\u0159\u010d\u00edk. Nem\u00e1 sedativn\u00ed \u00fa\u010dinky, a tak nemus\u00edte m\u00edt strach, \u017ee by se v\u00e1m po u\u017eit\u00ed ho\u0159\u010d\u00edku cht\u011blo hned sp\u00e1t. <strong>Standardn\u00ed d\u00e1vka magn\u00e9zia je 200 mg, m\u016f\u017eete se v\u0161ak dostat a\u017e na 400 mg.<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13] [15]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/glycin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glycin<\/strong><\/a><strong> \u2013 <\/strong>neesenci\u00e1ln\u00ed aminokyselina, kter\u00e1 m\u016f\u017ee podle v\u00fdsledk\u016f studi\u00ed zv\u00fd\u0161it v\u00e1\u0161 subjektivn\u00ed pocit odpo\u010datosti po probuzen\u00ed. <strong>Doporu\u010duje se u\u017e\u00edvat 3 g p\u016fl hodiny a\u017e hodinu p\u0159ed sp\u00e1nkem. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201314]<\/span><\/li><li><strong>Levandule \u2013<\/strong> rostlina, kter\u00e1 je spojov\u00e1na se zklid\u0148uj\u00edc\u00edmi \u00fa\u010dinky. D\u00edky tomu p\u0159isp\u00edv\u00e1 k podpo\u0159e relaxace, rychlej\u0161\u00edmu us\u00edn\u00e1n\u00ed a zlep\u0161en\u00ed kvality sp\u00e1nku. M\u016f\u017eete ji vyzkou\u0161et ve form\u011b oleje jako sou\u010d\u00e1st aromaterapie, suplementu nebo si z n\u00ed p\u0159ipravit \u010daj.<strong> U dopl\u0148k\u016f s obsahem 25\u201346 % linaloolu je doporu\u010den\u00e9 mno\u017estv\u00ed 80\u2013160 mg. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13] [16]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/kozlik-lekarsky-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kozl\u00edk l\u00e9ka\u0159sk\u00fd<\/strong><\/a><strong> \u2013 <\/strong>rostlina, kter\u00e1 se \u0159ad\u00ed mezi nejv\u00edce prozkouman\u00e9 pomocn\u00edky v oblasti sp\u00e1nku. P\u0159edpokl\u00e1d\u00e1 se, \u017ee m\u00e1, stejn\u011b jako glycin, vliv na pocit odpo\u010datosti po probuzen\u00ed.<strong> P\u0159i suplementaci se obvykle pou\u017e\u00edv\u00e1 450mg d\u00e1vka kozl\u00edku l\u00e9ka\u0159sk\u00e9ho s 0,8\u20131% obsahem kyseliny valerov\u00e9, a to p\u016fl hodiny a\u017e hodinu p\u0159ed sp\u00e1nkem. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/li><li><strong>Medu\u0148ka l\u00e9ka\u0159sk\u00e1 \u2013 <\/strong>bylina se sedativn\u00edmi \u00fa\u010dinky, kter\u00e1 m\u00e1 vliv na zklidn\u011bn\u00ed organismu a sn\u00ed\u017een\u00ed \u00fazkosti. Proto je \u010dasto doporu\u010dov\u00e1na tak\u00e9 p\u0159i pot\u00ed\u017e\u00edch se sp\u00e1nkem. Vyzkou\u0161et ji m\u016f\u017eete ve form\u011b \u010daje nebo dopl\u0148ku stravy.<strong> Obvykle se p\u0159i suplementaci pou\u017e\u00edv\u00e1 d\u00e1vka 600 mg p\u016fl hodiny p\u0159ed span\u00edm.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>GABA<\/strong><\/a><strong> \u2013 <\/strong>p\u016fsob\u00ed jako neurotransmiter v centr\u00e1ln\u00edm nervov\u00e9m syst\u00e9mu. M\u016f\u017ee pomoci sn\u00ed\u017eit m\u00edru poci\u0165ovan\u00e9ho stresu, a t\u00edm zjednodu\u0161it us\u00edn\u00e1n\u00ed.<strong> Obvykle se u\u017e\u00edv\u00e1 d\u00e1vka 3000\u20135000 mg.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[23]<\/span><\/li><\/ul>\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\/2021\/06\/MG_8628-1124x791.jpg\" alt=\"Dopl\u0148ky stravy pro podporu sp\u00e1nku\" class=\"wp-image-263842\" width=\"843\" height=\"593\" title=\"Dopl\u0148ky stravy pro podporu sp\u00e1nku\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-1124x791.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-400x282.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-1536x1081.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/MG_8628-2048x1442.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Nesportujte_ve_vecernich_hodinach\"><\/span>6. Nesportujte ve ve\u010dern\u00edch hodin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e1 sportovn\u00ed aktivita m\u016f\u017ee zlep\u0161it kvalitu va\u0161eho sp\u00e1nku.<\/strong> Pokud ov\u0161em chod\u00edte tr\u00e9novat ve\u010der a je\u0161t\u011b sv\u016fj v\u00fdkon podpo\u0159\u00edte nakop\u00e1va\u010dem nebo spalova\u010dem tuku s <strong>kofeinem,<\/strong> m\u016f\u017ee to m\u00edt na sp\u00e1nek p\u0159esn\u011b opa\u010dn\u00fd efekt. Ve ve\u010dern\u00edch hodin\u00e1ch bychom v\u00e1m proto doporu\u010dili <strong>pou\u017e\u00edvat v\u00fdhradn\u011b dopl\u0148ky bez kofeinu.<\/strong> Fyzick\u00e1 aktivita nav\u00edc do\u010dasn\u011b zvy\u0161uje teplotu t\u011blesn\u00e9ho j\u00e1dra, co\u017e m\u016f\u017ee citliv\u011bj\u0161\u00edm jedinc\u016fm tak\u00e9 zp\u016fsobit trable s us\u00edn\u00e1n\u00edm.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejste si jisti, jestli se tento probl\u00e9m net\u00fdk\u00e1 i v\u00e1s? Pak nen\u00ed nic jednodu\u0161\u0161\u00edho ne\u017e si n\u011bjakou dobu v\u00e9st den\u00edk, kam si budete <strong>zapisovat, kdy jste cvi\u010dili a jak se v\u00e1m us\u00ednalo.<\/strong> Pokud zjist\u00edte, \u017ee po sportu nem\u016f\u017eete sp\u00e1t, bylo by ide\u00e1ln\u00ed tr\u00e9nink za\u0159adit sp\u00ed\u0161e v dopoledn\u00edch hodin\u00e1ch. V krajn\u00edm p\u0159\u00edpad\u011b by bylo vhodn\u00e9 <strong>skon\u010dit intenzivn\u00ed sportovn\u00ed aktivitu nejpozd\u011bji 3 hodiny p\u0159ed pl\u00e1novan\u00fdm sp\u00e1nkem.&nbsp;<\/strong><\/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=\"7_Chodte_spat_ve_stejnou_dobu\"><\/span>7. Cho\u010fte sp\u00e1t ve stejnou dobu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jak u\u017e jsme si \u0159ekli v\u00fd\u0161e, na\u0161e t\u011blo je promakan\u00fd syst\u00e9m, kter\u00fd funguje<strong> na b\u00e1zi p\u0159ibli\u017en\u011b 24 hodin trvaj\u00edc\u00edho cirkadi\u00e1nn\u00edho rytmu. <\/strong>U ka\u017ed\u00e9ho \u010dlov\u011bka se v\u0161ak li\u0161\u00ed. N\u011bkdo se \u0159ad\u00ed mezi tzv. <strong>sk\u0159ivany<\/strong> (rann\u00ed pt\u00e1\u010data), nebo\u0165 mu vyhovuje sp\u00ed\u0161e brzk\u00e9 vst\u00e1v\u00e1n\u00ed a d\u0159\u00edv\u011bj\u0161\u00ed uleh\u00e1n\u00ed. Jin\u00ed lid\u00e9 jsou naopak<strong> no\u010dn\u00ed sovy<\/strong> a preferuj\u00ed ponocov\u00e1n\u00ed i pozd\u011bj\u0161\u00ed vst\u00e1v\u00e1n\u00ed. No a pak je tu dal\u0161\u00ed skupina lid\u00ed, kte\u0159\u00ed nemaj\u00ed konkr\u00e9tn\u00ed preference, co se sp\u00e1nku a vst\u00e1v\u00e1n\u00ed t\u00fd\u010de.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A\u0165 u\u017e se \u0159ad\u00edte do jak\u00e9koliv kategorie, sna\u017ete se, aby byl v\u00e1\u0161 <strong>re\u017eim co nejv\u00edce pravideln\u00fd.<\/strong> Jasn\u011b, pokud jste zdravotn\u00ed sestra, kter\u00e9 se st\u0159\u00eddaj\u00ed denn\u00ed a no\u010dn\u00ed slu\u017eby, nen\u00ed to tak \u00fapln\u011b jednoduch\u00e9. Je v\u0161ak mnoho lid\u00ed, kte\u0159\u00ed by pravideln\u00fd re\u017eim m\u00edt mohli, a p\u0159esto si ho dobrovoln\u011b naru\u0161uj\u00ed. Kdy\u017e budete<strong> chodit sp\u00e1t a vst\u00e1vat v konkr\u00e9tn\u00ed dobu, zvykne si na to i va\u0161e t\u011blo.<\/strong> Jakmile se pak bude bl\u00ed\u017eit obvykl\u00e1 hodinka, za\u010dnete poci\u0165ovat \u00fanavu a us\u00edn\u00e1n\u00ed bude tak\u00e9 snaz\u0161\u00ed. D\u00edky t\u00e9to pravidelnosti pro v\u00e1s nebude tak n\u00e1ro\u010dn\u00e9 ani rann\u00ed vst\u00e1v\u00e1n\u00ed. Pokud si za\u010dnete pravideln\u011b nastavovat bud\u00edka na 6, t\u011blo si na vst\u00e1v\u00e1n\u00ed zvykne a dost mo\u017en\u00e1 se <strong>za\u010dne samo v tuto dobu i probouzet. <\/strong>Re\u017eim se sna\u017ete udr\u017eovat i o v\u00edkendu, abyste si svou pravidelnost zbyte\u010dn\u011b nerozhodili ponocov\u00e1n\u00edm a dlouh\u00fdm ned\u011bln\u00edm povalov\u00e1n\u00edm v posteli. Ve fin\u00e1le by to bylo sp\u00ed\u0161e na \u0161kodu.&nbsp;<\/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\/2021\/06\/iStock-848672460-1124x749.jpg\" alt=\"M\u011bjte pravidelnou sp\u00e1nkovou rutinu\" class=\"wp-image-263856\" width=\"843\" height=\"562\" title=\"M\u011bjte pravidelnou sp\u00e1nkovou rutinu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-848672460-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Vymente_telefon_za_knihu\"><\/span>8. Vym\u011b\u0148te telefon za knihu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nastavili jste si na telefonu no\u010dn\u00ed re\u017eim a klepete se po ramenou, jak jste na modr\u00e9 sv\u011btlo vyzr\u00e1li? Mo\u017en\u00e1 si ani neuv\u011bdomujete, kde v\u0161ude se s n\u00edm setk\u00e1te. Krom\u011b telefon\u016f na v\u00e1s \u010d\u00edh\u00e1 tak\u00e9 <strong>v obrazovk\u00e1ch tablet\u016f, po\u010d\u00edta\u010d\u016f \u010di televize.<\/strong> Vyhnout se mu m\u016f\u017eete n\u011bkolika zp\u016fsoby. U velk\u00e9ho procenta za\u0159\u00edzen\u00ed existuje mo\u017enost <strong>toto z\u00e1\u0159en\u00ed po ur\u010dit\u00e9 hodin\u011b ztlumit.<\/strong> Stejn\u011b tak m\u016f\u017eete zkusit vyu\u017e\u00edt i<strong> br\u00fdle, kter\u00e9 by m\u011bly modr\u00e9 sv\u011btlo do jist\u00e9 m\u00edry blokovat.<\/strong> Nejlep\u0161\u00edm zp\u016fsobem, jak se tomuto sv\u011btlu vyhnout, je odst\u0159ihnout se ve\u010der od elektroniky a v\u011bnovat \u010das jin\u00fdm aktivit\u00e1m. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Co takhle <strong>d\u00e1t \u0161anci \u010dten\u00ed kn\u00ed\u017eek \u010di \u010dasopis\u016f, poslechu <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/blog\/top-17-fitness-podcastu-o-cviceni-a-zdravem-stravovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>podcast\u016f<\/strong><\/a><strong> nebo zapisov\u00e1n\u00ed sv\u00fdch my\u0161lenek.<\/strong> Tato zm\u011bna bude m\u00edt nejsp\u00ed\u0161 pozitivn\u00ed vliv na kvalitu va\u0161eho sp\u00e1nku, ale tak\u00e9 m\u016f\u017ee fungovat jako jist\u00e1<strong> forma du\u0161evn\u00ed hygieny.<\/strong> Kdy\u017e si nap\u0159\u00edklad ze \u010dten\u00ed ud\u011bl\u00e1te sv\u016fj ve\u010dern\u00ed ritu\u00e1l, uvid\u00edte, \u017ee si na n\u011bj t\u011blo navykne a \u010dasem se v\u00e1m po p\u0159e\u010dten\u00ed n\u011bkolika str\u00e1nek za\u010dne cht\u00edt automaticky sp\u00e1t.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17\u201318]<\/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=\"9_Vecer_se_vyhnete_stresu\"><\/span>9. Ve\u010der se vyhn\u011bte stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stres je b\u011b\u017enou sou\u010d\u00e1st\u00ed na\u0161eho \u017eivota a asi se ho nikdy \u00fapln\u011b nezbav\u00edme. Pokud v\u0161ak chcete vy\u0159e\u0161it probl\u00e9my s us\u00edn\u00e1n\u00edm a sp\u00e1nkem, sna\u017ete se alespo\u0148 <strong>ve ve\u010dern\u00edch hodin\u00e1ch vyh\u00fdbat stresor\u016fm<\/strong> a situac\u00edm, kter\u00e9 ve v\u00e1s obecn\u011b vyvol\u00e1vaj\u00ed negativn\u00ed pocity.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00edte, \u017ee kdy\u017e otev\u0159ete pracovn\u00ed e-mail, vysko\u010d\u00ed na v\u00e1s des\u00edtky rest\u016f a nov\u00fdch povinnost\u00ed, kter\u00e9 v\u00e1m nedaj\u00ed sp\u00e1t? Ve\u010der pravd\u011bpodobn\u011b stejn\u011b nic z\u00e1sadn\u00edho nevy\u0159e\u0161\u00edte, jen si zbyte\u010dn\u011b zahlt\u00edte mysl. <strong>Nechte rad\u011bji \u00fakoly na r\u00e1no, <\/strong>kdy budete m\u00edt \u010distou hlavu. Stejn\u011b tak se sna\u017ete \u0159e\u0161it v d\u0159\u00edv\u011bj\u0161\u00edch hodin\u00e1ch nep\u0159\u00edjemn\u00e9 rozhovory, d\u016fle\u017eit\u00e1 rozhodnut\u00ed a dal\u0161\u00ed v\u011bci, kter\u00e9 by v\u00e1s ve\u010der zbyte\u010dn\u011b zat\u00ed\u017eily. <strong>P\u0159ed span\u00edm u\u017e se starejte jen o sv\u00e9 pohodl\u00ed a klidnou mysl. <\/strong>Pomoci v\u00e1m v tom m\u016f\u017ee t\u0159eba i <strong>dopln\u011bk <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.cz\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pink Calm<\/strong><\/a> s obsahem <strong>6 rostlinn\u00fdch extrakt\u016f.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete dozv\u011bd\u011bt v\u00edce informac\u00ed o tom, jak funguje stres a co pom\u00e1h\u00e1 na jeho sn\u00ed\u017een\u00ed, nem\u011bl by v\u00e1m uniknout \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/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=\"10_Relaxujte\"><\/span>10. Relaxujte&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tento bod \u00fazce souvis\u00ed se <strong>zm\u00edn\u011bn\u00fdm sni\u017eov\u00e1n\u00edm stresu. <\/strong>Pokud se chcete ve\u010der c\u00edtit uvoln\u011bn\u011b a l\u00e9pe usnout, mnohdy nesta\u010d\u00ed jen <strong>eliminovat stresory.<\/strong> Zkuste tomu j\u00edt tro\u0161ku v\u00edce naproti a za\u0159adit <strong>relaxa\u010dn\u00ed aktivity.<\/strong> Co takhle zkusit mindfulness, horkou vanu, partnerskou mas\u00e1\u017e nebo cokoliv jin\u00e9ho, co v\u00e1s uklidn\u00ed? Skv\u011ble m\u016f\u017ee fungovat i poslech uklid\u0148uj\u00edc\u00ed hudby, zvuk\u016f p\u0159\u00edrody \u010di relaxa\u010dn\u00edch frekvenc\u00ed. Se zklidn\u011bn\u00edm pomohou nap\u0159\u00edklad tak\u00e9 popul\u00e1rn\u00ed binaur\u00e1ln\u00ed rytmy. Sami si vyzkou\u0161ejte, co vyhovuje pr\u00e1v\u011b v\u00e1m. Takov\u00e9 aktivity se pak sna\u017ete <strong>pravideln\u011b p\u0159ed sp\u00e1nkem za\u0159azovat.&nbsp;<\/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\/2021\/06\/iStock-939498564-1124x751.jpg\" alt=\"Relaxa\u010dn\u00ed techniky pro zklidn\u011bn\u00ed\" class=\"wp-image-263870\" width=\"843\" height=\"563\" title=\"Relaxa\u010dn\u00ed techniky pro zklidn\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/06\/iStock-939498564-2048x1368.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e je sp\u00e1nek naprosto p\u0159irozen\u00e1 v\u011bc, pro mnoh\u00e9 z n\u00e1s m\u016f\u017ee b\u00fdt<strong> us\u00edn\u00e1n\u00ed taky p\u011bkn\u00e1 maka\u010dka.<\/strong> Ale jak sami vid\u00edte, existuje mnoho faktor\u016f, kter\u00e9 maj\u00ed na sp\u00e1nek vliv, a je jen na v\u00e1s, jak se k nim postav\u00edte. Zkuste v\u0161ak postupn\u011b aplikovat na\u0161e rady a uvid\u00edte, \u017ee se nakonec <strong>sladk\u00fd sp\u00e1nek dostav\u00ed a vy se budete pravideln\u011b budit odpo\u010dat\u00ed.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak jste na tom se sp\u00e1nkem vy? <strong>P\u0159evalujete se hodiny v posteli, nebo byste usnuli, i kdyby vedle v\u00e1s n\u011bkdo motorovou pilou \u0159ezal d\u0159evo?<\/strong> Pod\u011blte se s n\u00e1mi o sv\u00e9 zku\u0161enosti, a pokud se v\u00e1m \u010dl\u00e1nek l\u00edbil, nezapome\u0148te ho sd\u00edlet mezi sv\u00e9 p\u0159\u00e1tele. T\u0159eba jim u\u0161et\u0159\u00edte \u0159adu dal\u0161\u00edch bezesn\u00fdch noc\u00ed.&nbsp;<\/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\"><a href=\"https:\/\/gymbeam.com\/sleep-aids\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSleep Aids\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\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","protected":false},"excerpt":{"rendered":"<p>M\u00e1te probl\u00e9my s us\u00edn\u00e1n\u00edm a kvalitou sp\u00e1nku? V dne\u0161n\u00ed \u010dl\u00e1nku si rozebereme p\u00e1r jednoduch\u00fdch bod\u016f, kter\u00e9 v\u00e1m mohou pomoci dob\u0159e se vyspat. <\/p>\n","protected":false},"author":100,"featured_media":263884,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6501,7329,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-263798","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-doplnky-vyzivy-cs","9":"tag-spanek","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak rychle usnout? 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