{"id":269339,"date":"2021-06-07T21:40:08","date_gmt":"2021-06-07T19:40:08","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269339"},"modified":"2022-12-05T16:44:29","modified_gmt":"2022-12-05T15:44:29","slug":"ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/","title":{"rendered":"Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok"},"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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#Preco_je_pre_nas_spanok_taky_dolezity\" title=\"Pre\u010do je pre n\u00e1s sp\u00e1nok tak\u00fd d\u00f4le\u017eit\u00fd?\">Pre\u010do je pre n\u00e1s sp\u00e1nok tak\u00fd d\u00f4le\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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#10_tipov_na_kvalitnejsi_spanok\" title=\"10 tipov na kvalitnej\u0161\u00ed sp\u00e1nok\">10 tipov na kvalitnej\u0161\u00ed sp\u00e1nok<\/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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#1_Vytvorte_si_idealne_podmienky_na_spanok\" title=\"1. Vytvorte si ide\u00e1lne podmienky na sp\u00e1nok\">1. Vytvorte si ide\u00e1lne podmienky na sp\u00e1nok<\/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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#2_Vyhnite_sa_kofeinu_v_popoludnajsich_hodinach\" title=\"2. Vyhnite sa kofe\u00ednu v popolud\u0148aj\u0161\u00edch hodin\u00e1ch\">2. Vyhnite sa kofe\u00ednu v popolud\u0148aj\u0161\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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#3_Nepite_alkohol\" title=\"3. Nepite alkohol\">3. Nepite 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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#4_Nejedzte_tazke_jedla\" title=\"4. Nejedzte \u0165a\u017ek\u00e9 jedl\u00e1\">4. Nejedzte \u0165a\u017ek\u00e9 jedl\u00e1<\/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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#5_Vyskusajte_doplnky_stravy\" title=\"5. Vysk\u00fa\u0161ajte doplnky stravy\">5. Vysk\u00fa\u0161ajte doplnky 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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#6_Nesportujte_vo_vecernych_hodinach\" title=\"6. Ne\u0161portujte vo ve\u010dern\u00fdch hodin\u00e1ch\">6. Ne\u0161portujte vo ve\u010dern\u00fdch 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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#7_Chodte_spat_v_rovnaky_cas\" title=\"7. Cho\u010fte spa\u0165 v rovnak\u00fd \u010das\">7. Cho\u010fte spa\u0165 v rovnak\u00fd \u010das<\/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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#8_Vymente_telefon_za_knihu\" title=\"8. Vyme\u0148te telef\u00f3n za knihu\">8. Vyme\u0148te telef\u00f3n 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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#9_Vecer_sa_vyhnite_stresu\" title=\"9. Ve\u010der sa vyhnite stresu\">9. Ve\u010der sa vyhnite 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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#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.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bud\u00edk m\u00e1te nastaven\u00fd na \u0161iestu r\u00e1no, a tak si idete pred desiatou \u013eahn\u00fa\u0165 s dobr\u00fdm pocitom, \u017ee telu doprajete zasl\u00fa\u017een\u00fd osemhodinov\u00fd sp\u00e1nok. O to v\u00e4\u010d\u0161ie sklamanie potom prich\u00e1dza, ke\u010f odbije polnoc a vy e\u0161te st\u00e1le pozer\u00e1te do stropu. Nakoniec sa v\u00e1m na\u0161\u0165astie podar\u00ed zaspa\u0165 od \u00fanavy. O nieko\u013eko hod\u00edn v\u0161ak zvon\u00ed ten otravn\u00fd bud\u00edk a vy otv\u00e1rate o\u010di s pocitom vy\u010derpanosti a frustr\u00e1cie.&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tieto probl\u00e9my so zasp\u00e1van\u00edm m\u00f4\u017eu ma\u0165 hne\u010f nieko\u013eko pr\u00ed\u010din. V dne\u0161nom \u010dl\u00e1nku si uk\u00e1\u017eeme nieko\u013eko tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu <strong>vytvori\u0165 si ide\u00e1lne podmienky na ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nok.&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=\"Preco_je_pre_nas_spanok_taky_dolezity\"><\/span>Pre\u010do je pre n\u00e1s sp\u00e1nok tak\u00fd d\u00f4le\u017eit\u00fd?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nok patr\u00ed medzi z\u00e1kladn\u00e9 funkcie, ktor\u00e9 pom\u00e1haj\u00fa na to, aby v na\u0161om tele v\u0161etko fungovalo, ako m\u00e1. V\u00e4\u010d\u0161ina dospel\u00fdch \u013eud\u00ed by sa mala dr\u017ea\u0165 odpor\u00fa\u010dan\u00fdch <strong>7 \u2013 9 hod\u00edn sp\u00e1nku ka\u017ed\u00fa noc.<\/strong> Ak by sme <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/co-sa-stane-s-vasim-telom-ked-malo-spite\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dlhodobo spali menej<\/a> ne\u017e potrebujeme, nebolo by na\u0161e telo schopn\u00e9 spr\u00e1vne plni\u0165 v\u0161etky behavior\u00e1lne a kognit\u00edvne funkcie. To sa m\u00f4\u017ee prejavova\u0165 napr\u00edklad <strong>v\u00fdpadkami pozornosti, oneskoren\u00fdmi reakciami \u010di zmenami n\u00e1lad. <\/strong>Ni\u010d z toho pravdepodobne po\u010das pracovn\u00fdch dn\u00ed zaznamena\u0165 nechcete.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f budete zle spa\u0165, m\u00f4\u017ee t\u00fdm trpie\u0165 aj v\u00e1\u0161 int\u00edmny \u017eivot, a to pre potenci\u00e1lne zn\u00ed\u017eenie hladiny <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/nedostatok-testosteronu-co-sposobuje-a-ako-ho-riesit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">testoster\u00f3nu<\/a>, s \u010d\u00edm sa sp\u00e1ja aj men\u0161ia chu\u0165 na sex. Hroz\u00ed v\u00e1m tie\u017e zv\u00fd\u0161en\u00e1<strong> chu\u0165 do jedla a men\u0161\u00ed pocit uspokojenia po jeho zjeden\u00ed<\/strong>. Sp\u00e1nok m\u00e1 toti\u017e ve\u013ek\u00fd <strong>vplyv aj na horm\u00f3ny s\u00fdtosti a hladu (lept\u00edn a grel\u00edn)<\/strong>. Ak sa teda sna\u017e\u00edte schudn\u00fa\u0165, rozhodne by ste nemali podce\u0148ova\u0165 jeho d\u00f4le\u017eitos\u0165.&nbsp; <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Samozrejme, z dlhodob\u00e9ho h\u013eadiska m\u00f4\u017ee ma\u0165 nedostatok sp\u00e1nku omnoho z\u00e1va\u017enej\u0161ie dopady na zdravie. Je sp\u00e1jan\u00fd napr\u00edklad s vy\u0161\u0161\u00edm rizikom rozvoja <strong>chronick\u00fdch ochoren\u00ed<\/strong>, ako je obezita, cukrovka 2. typu, ochorenie srdca alebo <strong>psychick\u00e9 probl\u00e9my<\/strong>. Ak sa zara\u010fujete medzi \u013eud\u00ed, ktor\u00ed s\u00fa schopn\u00ed zaspa\u0165 kdeko\u013evek a kedyko\u013evek, m\u00f4\u017ee to by\u0165 v tomto oh\u013eade ur\u010dit\u00e1 v\u00fdhoda. S\u00fa v\u0161ak medzi nami aj tak\u00ed, ktor\u00ed poci\u0165uj\u00fa ka\u017ed\u00fd ve\u010der doslova z\u00fafalstvo. Id\u00fa si \u013eahn\u00fa\u0165 skoro, ve\u013emi radi by zaspali, vedia, \u017ee si potrebuj\u00fa pospa\u0165, aby sa c\u00edtili odd\u00fdchnut\u00ed, aj <strong>napriek tomu&nbsp;to nejde<\/strong>. Pokia\u013e nem\u00e1te to \u0161\u0165astie a patr\u00edte medzi nich, m\u00e1me pre v\u00e1s nieko\u013eko tipov, ktor\u00e9 v\u00e1m <strong>m\u00f4\u017eu pom\u00f4c\u0165 zaspa\u0165 a zlep\u0161i\u0165 samotn\u00fa kvalitu sp\u00e1nku<\/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=\"Pre\u010do je pre n\u00e1s sp\u00e1nok tak\u00fd d\u00f4le\u017eit\u00fd?\" class=\"wp-image-263800\" width=\"843\" height=\"562\" title=\"Pre\u010do je pre n\u00e1s sp\u00e1nok tak\u00fd d\u00f4le\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_tipov_na_kvalitnejsi_spanok\"><\/span>10 tipov na kvalitnej\u0161\u00ed sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ka\u017ed\u00fd m\u00e1 svoje vlastn\u00e9 tipy a vychyt\u00e1vky na lep\u0161\u00ed sp\u00e1nok. Niekto ned\u00e1 dopusti\u0165 na hor\u00facu sprchu, in\u00fd zase nezasp\u00ed inak ne\u017e na boku a v absol\u00fatnej tme. Ni\u017e\u0161ie v\u00e1m predstav\u00edme nieko\u013eko <strong>jednoduch\u00fdch tipov<\/strong>, ktor\u00e9 m\u00f4\u017eu ma\u0165 ve\u013ek\u00fd vplyv na kvalitu v\u00e1\u0161ho sp\u00e1nku. Po\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_idealne_podmienky_na_spanok\"><\/span>1. Vytvorte si ide\u00e1lne podmienky na sp\u00e1nok<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nepodceni\u0165 pr\u00edpravu je z\u00e1klad \u00faspechu. Aby ste zvl\u00e1dli sk\u00fa\u0161ku v \u0161kole, mus\u00edte sa u\u010di\u0165. Ke\u010f chcete poda\u0165 maxim\u00e1lny v\u00fdkon po\u010das tr\u00e9ningu, rozcvi\u010d\u00edte sa. Podobne by ste sa mali venova\u0165 aj pr\u00edprave na kvalitn\u00fd sp\u00e1nok. Nebojte sa, nikto od v\u00e1s nechce, aby ste o\u010distili miestnos\u0165 od negat\u00edvnej energie, umiest\u0148ovali nad poste\u013e lapa\u010de snov a do ka\u017ed\u00e9ho rohu polo\u017eili kame\u0148 s upokojuj\u00facou silou. Zamerajte sa na jednoduch\u00e9 kroky, ktor\u00e9 v\u00e1m m\u00f4\u017eu skuto\u010dne pom\u00f4c\u0165.&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>Vyvetrajte,<\/strong> aby ste mali v miestnosti \u010derstv\u00fd vzduch.<\/li><li>V sp\u00e1lni udr\u017eiavajte <strong>teplotu medzi 15 \u2013 18 \u00b0C.<\/strong><\/li><li><strong>Vyvetrajte si periny.<\/strong> Cez letn\u00e9 dni ich m\u00f4\u017eete necha\u0165 prevesen\u00e9 vonku, nech na ne svieti slnko.<\/li><li>Nemajte <strong>ani ve\u013emi hrub\u00fa, ani tenk\u00fa perinu. <\/strong><\/li><li>Zaobstarajte si kvalitn\u00fd matrac \u010di ortopedick\u00fd vank\u00fa\u0161. Ak radi sp\u00edte na boku, osobne m\u00f4\u017eem len odpor\u00fa\u010da\u0165 \u0161peci\u00e1lny <strong>dlh\u00fd vank\u00fa\u0161 <\/strong>na tento druh sp\u00e1nku (n\u00e1jdete ho tie\u017e pod n\u00e1zvom n\u00e1hradn\u00fd man\u017eel).<\/li><li>Zatiahnite \u017eal\u00fazie \u010di z\u00e1vesy, aby ste <strong>mali tmu v miestnosti<\/strong>. Ak v\u00e1s aj napriek tomu r\u00e1no budia slne\u010dn\u00e9 l\u00fa\u010de, sk\u00faste spa\u0165 s maskou na o\u010di.<\/li><li><strong>Zasp\u00e1vajte a spite v tichu.<\/strong> Ak b\u00fdvate napr\u00edklad pri ru\u0161nej dia\u013enici, vlakovej zast\u00e1vke alebo sp\u00edte cez de\u0148 po no\u010dnej zmene, vysk\u00fa\u0161ajte chr\u00e1ni\u010de sluchu.<\/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=\"Vytvorte si ide\u00e1lne podmienky na sp\u00e1nok\" class=\"wp-image-263814\" width=\"843\" height=\"474\" title=\"Vytvorte si ide\u00e1lne podmienky na sp\u00e1nok\" 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_Vyhnite_sa_kofeinu_v_popoludnajsich_hodinach\"><\/span>2. Vyhnite sa kofe\u00ednu v popolud\u0148aj\u0161\u00edch hodin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O 18. hodine dop\u00edjate svoju piatu k\u00e1vu a o 22. hodine sa \u010dudujete, \u017ee nem\u00f4\u017eete zaspa\u0165? Pokia\u013e ste citlivej\u0161\u00ed na kofe\u00edn a m\u00e1te probl\u00e9m so zasp\u00e1van\u00edm, mali by ste si da\u0165 na jeho pr\u00edjem ve\u013ek\u00fd pozor. Je toti\u017e celosvetovo<strong> najob\u013e\u00fabenej\u0161\u00edm stimulantom <\/strong>a funguje na jednoduchom princ\u00edpe.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e telo pracuje v cykle trvaj\u00facom 24 hod\u00edn. V priebehu d\u0148a <strong>sa zvy\u0161uje hladina adenoz\u00ednu<\/strong>, ktor\u00fd si m\u00f4\u017eeme predstavi\u0165 ako barometer str\u00e1\u017eiaci to, ako dlho bdieme. <strong>\u010c\u00edm vy\u0161\u0161ia je jeho hladina, t\u00fdm viac sa n\u00e1m chce spa\u0165. <\/strong>Ak sa adenoz\u00edn navia\u017ee na svoje receptory, za\u010dneme zasp\u00e1va\u0165. T\u00fdmto sa dost\u00e1vame k \u00falohe <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00ednu<\/a>. Ten je toti\u017e schopn\u00fd naviaza\u0165 sa na spom\u00ednan\u00e9 receptory namiesto adenoz\u00ednu, a tak blokova\u0165 jeho p\u00f4sobenie, v\u010faka \u010domu sa c\u00edtime \u010dul\u00ed a svie\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najvy\u0161\u0161iu koncentr\u00e1ciu kofe\u00ednu v organizme poc\u00edtime pribli\u017ene 30 \u2013 45 min\u00fat po vypit\u00ed k\u00e1vy, \u010do sa hod\u00ed po\u010das n\u00e1ro\u010dn\u00e9ho d\u0148a. Pri <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/258-caffeine.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suplementoch<\/a> je n\u00e1stup dlh\u0161\u00ed, zvy\u010dajne sa prejav\u00ed o 60 \u2013 75 min\u00fat. Samozrejme, probl\u00e9m je, \u017ee m\u00f4\u017ee trva\u0165 aj <strong>6 hod\u00edn, u tehotn\u00fdch \u017eien dokonca a\u017e 10 hod\u00edn, ne\u017e sa kofe\u00edn z tela vyplav\u00ed<\/strong>. Ka\u017ed\u00fd \u010dlovek je individu\u00e1lny a na z\u00e1klade pr\u00edtomnosti ur\u010dit\u00fdch g\u00e9nov sa <strong>l\u00ed\u0161ime t\u00fdm, ako na kofe\u00edn reagujeme<\/strong>. Toto je potrebn\u00e9 bra\u0165 do \u00favahy pred t\u00fdm, ako si doprajete popolud\u0148aj\u0161iu k\u00e1vi\u010dku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Majte v\u0161ak na pam\u00e4ti, \u017ee k\u00e1va nie je jedin\u00fdm zdrojom kofe\u00ednu. Tento stimulant <strong>n\u00e1jdeme tie\u017e v \u010daji, energetick\u00fdch n\u00e1pojoch aj v ob\u013e\u00faben\u00fdch <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/33-spalovace-tukov\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>spa\u013eova\u010doch tukov<\/strong><\/a><strong> a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>predtr\u00e9ningovk\u00e1ch<\/strong><\/a>. Ak chod\u00edte cvi\u010di\u0165 vo ve\u010dern\u00fdch hodin\u00e1ch, je dobr\u00e9 zvoli\u0165 nakop\u00e1va\u010de a \u010fal\u0161ie produkty, ktor\u00e9 s\u00fa bez obsahu stimulantov, aby sa ich pou\u017eitie nepodp\u00edsalo na va\u0161om sp\u00e1nku.<\/p>\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=\"28082,28554,42895,48604,8805,55552,29401,28281,36685,49282 \" ><\/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\"><span class=\"ez-toc-section\" id=\"3_Nepite_alkohol\"><\/span>3. Nepite alkohol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>D\u00e1vate si pred span\u00edm dve deci v\u00edna, preto\u017ee v\u00e1m to pom\u00e1ha r\u00fdchlej\u0161ie zaspa\u0165? Nerob\u00edte dobre. <strong>Alkohol n\u00e1m s\u00edce m\u00f4\u017ee pom\u00f4c\u0165 uvo\u013eni\u0165 sa <\/strong>a zr\u00fdchli\u0165 zasp\u00e1vanie, je v\u0161ak vedecky dok\u00e1zan\u00e9, \u017ee <strong>nar\u00fa\u0161a sp\u00e1nkov\u00e9 vzorce, horm\u00f3ny<\/strong>, napr\u00edklad melaton\u00edn a n\u00e1\u0161 prirodzen\u00fd cirkadi\u00e1nny rytmus. Ak sa usilujete o svalov\u00fd rast, ur\u010dite v\u00e1s nepote\u0161\u00ed ani fakt, \u017ee konzum\u00e1cia alkoholu <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/ako-zlepsit-spanok-jeho-vplyv-na-zdravie-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">zni\u017euje no\u010dn\u00fa produkciu rastov\u00e9ho horm\u00f3nu HGH<\/a>, \u010do m\u00f4\u017ee zmari\u0165 va\u0161e sna\u017eenie vo fitku. <span class=\"tadv-color\" style=\"color: #ff6600\">[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>Aj ke\u010f v\u00e1m alkohol m\u00f4\u017ee pom\u00f4c\u0165 zaspa\u0165, vo fin\u00e1le <strong>nebude kvalita sp\u00e1nku tak\u00e1 vysok\u00e1<\/strong>, ako keby ste ho nepili. Myslite tie\u017e na to, \u017ee m\u00e1 <strong>diuretick\u00e9 \u00fa\u010dinky<\/strong>, \u010do znamen\u00e1, \u017ee je mo\u010dopudn\u00fd. Ak ve\u010der vypijete s priate\u013emi pri \u0161portovom prenose 5 p\u00edv je dos\u0165 mo\u017en\u00e9, \u017ee sa v noci budete budi\u0165, aby ste si odsko\u010dili na toaletu. Ak sa chcete vyspa\u0165 doru\u017eova, odpor\u00fa\u010dame v\u00e1m <strong>nahradi\u0165 ve\u010dern\u00fd alkohol napr\u00edklad bylinn\u00fdm \u010dajom z medovky \u010di levandule, ktor\u00fd m\u00f4\u017ee ma\u0165 upokojuj\u00faci \u00fa\u010dinok<\/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=\"Vplyv alkoholu na sp\u00e1nok\" class=\"wp-image-263828\" width=\"843\" height=\"563\" title=\"Vplyv alkoholu na sp\u00e1nok\" 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_Nejedzte_tazke_jedla\"><\/span>4. Nejedzte \u0165a\u017ek\u00e9 jedl\u00e1<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U\u017e sa v\u00e1m niekedy stalo, \u017ee ste do seba popoludn\u00ed na oslave napchali z\u00e1kusky, kol\u00e1\u010de, chleb\u00ed\u010dky, \u010dipsy, jednohubky, rezne \u010di \u010fal\u0161ie dobroty a potom v\u00e1m <strong>bolo v noci \u0165a\u017eko a nemohli ste zaspa\u0165<\/strong>? Ak sa takto nekontrolovate\u013ene prejete, nielen\u017ee budete ma\u0165 probl\u00e9m so zasp\u00e1van\u00edm, ale <strong>zhor\u0161\u00ed sa op\u00e4\u0165 aj kvalita sp\u00e1nku<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600\">[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 sa preto dr\u017ea\u0165 v\u0161eobecn\u00fdch z\u00e1sad zdrav\u00e9ho stravovania. Na ve\u010deru si nalo\u017ete optim\u00e1lnu porciu, ktor\u00e1 v\u00e1s <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>zas\u00fdti, ale pr\u00edli\u0161 neza\u0165a\u017e\u00ed \u017eal\u00fadok<\/strong><\/a>. Po dojeden\u00ed by ste sa mali c\u00edti\u0165 nas\u00fdten\u00fd tak na 80 %. Sna\u017ete sa na sebe odpozorova\u0165, \u010di sa v\u00e1m lep\u0161ie zasp\u00e1va po jedle, ktor\u00e9 m\u00e1 v\u00e4\u010d\u0161ie alebo men\u0161ie mno\u017estvo sacharidov, \u010domu potom prisp\u00f4sobte rozlo\u017eenie makro\u017eiv\u00edn po\u010das d\u0148a. V tomto je ka\u017ed\u00fd \u010dlovek in\u00fd, a tak bude najlep\u0161ie vysk\u00fa\u0161a\u0165 si, <strong>\u010do vyhovuje pr\u00e1ve 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>Ak m\u00e1te strach da\u0165 si ve\u010der sacharidy, preto\u017ee \u017eijete v predstav\u00e1ch, \u017ee sa po nich priber\u00e1, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <strong><a href=\"https:\/\/gymbeam.sk\/blog\/15-nutricnych-mytov-o-stravovani-ktore-vas-prekvapia\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">15 nutri\u010dn\u00fdch m\u00fdtov o stravovan\u00ed, ktor\u00e9 v\u00e1s prekvapia<\/a><\/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=\"5_Vyskusajte_doplnky_stravy\"><\/span>5. Vysk\u00fa\u0161ajte doplnky stravy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010eal\u0161ie mo\u017enosti, ako si dopom\u00f4c\u0165 k lep\u0161iemu sp\u00e1nku, je zaradenie doplnkov stravy \u010di byliniek, ktor\u00e9 \u010dasto zo\u017eeniete aj vo forme <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">koncentrovan\u00e9ho suplementu<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u010co stoj\u00ed za vysk\u00fa\u0161anie?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/blog\/melatonin-zlepsuje-spanok-a-pomaha-zaspat\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Melaton\u00edn<\/strong><\/a> \u2013 \u010dasto naz\u00fdvan\u00fd aj ako<strong> horm\u00f3n sp\u00e1nku<\/strong>, m\u00e1 v organizme d\u00f4le\u017eit\u00fa funkciu. N\u00e1\u0161mu telu toti\u017e signalizuje, \u017ee je \u010das \u00eds\u0165 spa\u0165. Tento doplnok je preto popul\u00e1rny napr\u00edklad u \u013eud\u00ed, ktor\u00ed trpia p\u00e1smovou chorobou (jet lag) pri cestovan\u00ed, lebo prispieva k skr\u00e1teniu \u010dasu potrebn\u00e9ho na zaspatie.<strong> Pri d\u00e1vkovan\u00ed za\u010dnite s mno\u017estvom 500 mcg, postupne v\u0161ak m\u00f4\u017eete zvy\u0161ova\u0165 a\u017e na 5 mg. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[6] [12] [13]<\/span><\/li><li><a href=\"https:\/\/gymbeam.sk\/magnezium\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Hor\u010d\u00edk<\/strong><\/a> \u2013 miner\u00e1lna l\u00e1tka, ktorej nedostatok sa d\u00e1va do s\u00favislosti so zhor\u0161enou kvalitou sp\u00e1nku. Jeho n\u00edzka hladina sa \u010dastej\u0161ie objavuje u \u0161portovcov, ktor\u00ed ho str\u00e1caj\u00fa poten\u00edm a u \u013eud\u00ed, ktor\u00ed jedia m\u00e1lo potrav\u00edn obsahuj\u00facich hor\u010d\u00edk. Nem\u00e1 sedat\u00edvne \u00fa\u010dinky, a tak nemus\u00edte ma\u0165 strach, \u017ee by sa v\u00e1m po u\u017eit\u00ed hor\u010d\u00edka chcelo hne\u010f spa\u0165. <strong>\u0160tandardn\u00e1 d\u00e1vka magn\u00e9zia je 200 mg, m\u00f4\u017eete sa v\u0161ak dosta\u0165 a\u017e na 400 mg.&nbsp; <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[13] [15]<\/span><\/li><li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.sk\/glycin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Glyc\u00edn<\/strong><\/a> \u2013 neesenci\u00e1lna aminokyselina, ktor\u00e1 m\u00f4\u017ee pod\u013ea v\u00fdsledkov \u0161t\u00fadi\u00ed zv\u00fd\u0161i\u0165 v\u00e1\u0161 subjekt\u00edvny pocit svie\u017eosti po prebuden\u00ed. <strong>Odpor\u00fa\u010da sa u\u017e\u00edva\u0165 3 g pol hodiny a\u017e hodinu pred sp\u00e1nkom<\/strong>. <span style=\"color: #ff6600\" class=\"tadv-color\">[13\u201314]<\/span><\/li><li><strong>Levandu\u013ea <\/strong>\u2013 rastlina, ktor\u00e1 je sp\u00e1jan\u00e1 s upokojuj\u00facimi \u00fa\u010dinkami. V\u010faka tomu prispieva k podpore relax\u00e1cie, r\u00fdchlej\u0161iemu zasp\u00e1vaniu a zlep\u0161eniu kvality sp\u00e1nku. M\u00f4\u017eete ju vysk\u00fa\u0161a\u0165 vo forme oleja ako s\u00fa\u010das\u0165 aromaterapie, suplementu alebo si z nej pripravi\u0165 \u010daj.<strong> Pri doplnkoch s obsahom 25 \u2013 46 % linaloolu je odpor\u00fa\u010dan\u00e9 mno\u017estvo 80 \u2013 160 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.sk\/valeriana-lekarska-60-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Valeri\u00e1na lek\u00e1rska<\/strong><\/a> \u2013 rastlina, ktor\u00e1 sa zara\u010fuje medzi najviac presk\u00faman\u00fdch pomocn\u00edkov v oblasti sp\u00e1nku. Predpoklad\u00e1 sa, \u017ee m\u00e1 rovnako ako glyc\u00edn vplyv na pocit svie\u017eosti po prebuden\u00ed.<strong> Pri suplement\u00e1cii sa zvy\u010dajne u\u017e\u00edva 450 mg d\u00e1vka valeri\u00e1ny lek\u00e1rskej s 0,8 \u2013 1 % obsahom kyseliny val\u00e9rovej, a to pol hodiny a\u017e hodinu pred sp\u00e1nkom. <\/strong><span style=\"color: #ff6600\" class=\"tadv-color\">[22]<\/span><\/li><li><strong>Medovka lek\u00e1rska<\/strong> \u2013 bylina so sedat\u00edvnymi \u00fa\u010dinkami, ktor\u00e1 m\u00e1 vplyv na upokojenie organizmu a zn\u00ed\u017eenie \u00fazkosti. Preto je \u010dasto odpor\u00fa\u010dan\u00e1 pri \u0165a\u017ekostiach so sp\u00e1nkom. Vysk\u00fa\u0161a\u0165 ju m\u00f4\u017eete vo forme \u010daju alebo doplnku stravy.<strong> Zvy\u010dajne sa pri suplement\u00e1cii u\u017e\u00edva d\u00e1vka 600 mg pol hodiny pred 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.sk\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>GABA<\/strong><\/a> \u2013 p\u00f4sob\u00ed ako neurotransmiter v centr\u00e1lnom nervovom syst\u00e9me. M\u00f4\u017ee pom\u00f4c\u0165 zn\u00ed\u017ei\u0165 mieru poci\u0165ovan\u00e9ho stresu, a tak zjednodu\u0161i\u0165 zasp\u00e1vanie.<strong> Zvy\u010dajne sa u\u017e\u00edva d\u00e1vka 3000 \u2013 5000 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=\"Doplnky stravy na podporu sp\u00e1nku\" class=\"wp-image-263842\" width=\"843\" height=\"593\" title=\"Doplnky stravy na 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_vo_vecernych_hodinach\"><\/span>6. Ne\u0161portujte vo ve\u010dern\u00fdch hodin\u00e1ch<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Pravideln\u00e1 \u0161portov\u00e1 aktivita m\u00f4\u017ee zlep\u0161i\u0165 kvalitu v\u00e1\u0161ho sp\u00e1nku.<\/strong> Pokia\u013e v\u0161ak chod\u00edte tr\u00e9nova\u0165 ve\u010der a e\u0161te svoj v\u00fdkon podpor\u00edte nakop\u00e1va\u010dom alebo spa\u013eova\u010dom tukov s <strong>kofe\u00ednom<\/strong>, m\u00f4\u017ee to ma\u0165 na sp\u00e1nok presne opa\u010dn\u00fd efekt. Vo ve\u010dern\u00fdch hodin\u00e1ch by sme v\u00e1m preto odpor\u00fa\u010dali <strong>u\u017e\u00edva\u0165 v\u00fdhradne doplnky bez kofe\u00ednu<\/strong>. Fyzick\u00e1 aktivita navy\u0161e do\u010dasne zvy\u0161uje teplotu telesn\u00e9ho jadra, \u010do m\u00f4\u017ee citlivej\u0161\u00edm jedincom sp\u00f4sobi\u0165 tie\u017e probl\u00e9my so zasp\u00e1van\u00edm. <span class=\"tadv-color\" style=\"color: #ff6600\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nie ste si ist\u00fd, \u010di sa tento probl\u00e9m net\u00fdka aj v\u00e1s? Potom nie je ni\u010d jednoduch\u0161ie, ako si nejak\u00fd \u010das vies\u0165 denn\u00edk, v ktorom si budete <strong>zapisova\u0165, kedy ste cvi\u010dili a ako sa v\u00e1m zasp\u00e1valo<\/strong>. Ak zist\u00edte, \u017ee po \u0161porte nem\u00f4\u017eete spa\u0165, bolo by ide\u00e1lne zaradi\u0165 tr\u00e9ning sk\u00f4r v doobed\u0148aj\u0161\u00edch hodin\u00e1ch. V krajnom pr\u00edpade by bolo vhodn\u00e9 <strong>ukon\u010di\u0165 intenz\u00edvnu \u0161portov\u00fa aktivitu najnesk\u00f4r 3 hodiny pred pl\u00e1novan\u00fdm sp\u00e1nkom<\/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_v_rovnaky_cas\"><\/span>7. Cho\u010fte spa\u0165 v rovnak\u00fd \u010das<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako sme si u\u017e povedali vy\u0161\u0161ie, na\u0161e telo je vymakan\u00fd syst\u00e9m, ktor\u00fd funguje<strong> na b\u00e1ze pribli\u017ene 24 hod\u00edn trvaj\u00faceho cirkadi\u00e1nneho rytmu<\/strong>. U ka\u017ed\u00e9ho \u010dloveka sa v\u0161ak l\u00ed\u0161i. Niekto sa zara\u010fuje medzi tzv. <strong>\u0161kovr\u00e1nky<\/strong> (rann\u00e9 vt\u00e1\u010dat\u00e1), lebo mu sk\u00f4r vyhovuje skor\u00e9 vst\u00e1vanie a v\u010dasn\u00e9 l\u00edhanie. In\u00ed \u013eudia s\u00fa naopak<strong> no\u010dn\u00e9 sovy<\/strong> a preferuj\u00fa ponocovanie aj neskor\u00e9 vst\u00e1vanie. No a potom je tu \u010fal\u0161ia skupina \u013eud\u00ed, ktor\u00ed nemaj\u00fa konkr\u00e9tne preferencie, \u010do sa sp\u00e1nku a vst\u00e1vania t\u00fdka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nech sa u\u017e zara\u010fujete do akejko\u013evek kateg\u00f3rie, sna\u017ete sa, aby bol v\u00e1\u0161 <strong>re\u017eim \u010do najpravidelnej\u0161\u00ed<\/strong>. Jasn\u00e9, ak ste zdravotn\u00e1 sestra, ktorej sa striedaj\u00fa denn\u00e9 a no\u010dn\u00e9 slu\u017eby, nie je to tak\u00e9 jednoduch\u00e9. Je v\u0161ak mnoho \u013eud\u00ed, ktor\u00ed by pravideln\u00fd re\u017eim ma\u0165 mohli, napriek tomu si ho dobrovo\u013ene nar\u00fa\u0161aj\u00fa. Ke\u010f budete<strong> chodi\u0165 spa\u0165 a vst\u00e1va\u0165 v konkr\u00e9tny \u010das, zvykne si na to aj va\u0161e telo<\/strong>. Hne\u010f ako sa bude bl\u00ed\u017ei\u0165 rutinn\u00e1 hodina, za\u010dnete poci\u0165ova\u0165 \u00fanavu a aj zasp\u00e1vanie bude \u013eah\u0161ie. V\u010faka tejto pravidelnosti pre v\u00e1s nebude tak\u00e9 n\u00e1ro\u010dn\u00e9 ani rann\u00e9 vst\u00e1vanie. Pokia\u013e si za\u010dnete pravidelne nastavova\u0165 bud\u00edk na \u0161iestu, telo si na vst\u00e1vanie zvykne a je dos\u0165 mo\u017en\u00e9, \u017ee sa <strong>za\u010dne samo v tento \u010das aj preb\u00fadza\u0165<\/strong>. Re\u017eim sa sna\u017ete udr\u017eiava\u0165 aj cez v\u00edkend, aby ste si pravidelnos\u0165 zbyto\u010dne nerozhodili ponocovan\u00edm a dlh\u00fdm nede\u013en\u00fdm pova\u013eovan\u00edm v posteli. Vo fin\u00e1le by to bolo sk\u00f4r na \u0161kodu.<\/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=\"Majte pravideln\u00fa sp\u00e1nkov\u00fa rutinu\" class=\"wp-image-263856\" width=\"843\" height=\"562\" title=\"Majte pravideln\u00fa sp\u00e1nkov\u00fa 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. Vyme\u0148te telef\u00f3n za knihu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nastavili ste si na telef\u00f3ne no\u010dn\u00fd re\u017eim a pot\u013eapk\u00e1vate sa po pleci, ako ste dobehli modr\u00e9 svetlo? Mo\u017eno si ani neuvedomujete, kde v\u0161ade sa s n\u00edm stret\u00e1vate. Okrem telef\u00f3nov na v\u00e1s striehne tie\u017e <strong>z obrazoviek tabletov, po\u010d\u00edta\u010dov \u010di telev\u00edzie<\/strong>. Vyhn\u00fa\u0165 sa mu m\u00f4\u017eete nieko\u013ek\u00fdmi sp\u00f4sobmi. Pri ve\u013ekom percente zariadenia existuje mo\u017enos\u0165 <strong>toto \u017eiarenie po ur\u010ditej hodine stlmi\u0165<\/strong>. Takisto m\u00f4\u017eete sk\u00fasi\u0165 vyu\u017ei\u0165<strong> okuliare, ktor\u00e9 by mali modr\u00e9 svetlo do istej miery blokova\u0165<\/strong>. Najlep\u0161\u00edm sp\u00f4sobom, ako sa tomuto svetlu vyhn\u00fa\u0165, je odstrihn\u00fa\u0165 sa ve\u010der od elektroniky a venova\u0165 \u010das in\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>\u010co tak <strong>da\u0165 \u0161ancu \u010d\u00edtaniu kni\u017eiek \u010di \u010dasopisov, po\u010d\u00favaniu <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/top-17-fitness-podcastov-o-cviceni-a-zdravom-stravovani\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>podcastov<\/strong><\/a><strong> alebo zapisovaniu svojich my\u0161lienok<\/strong>? T\u00e1to zmena bude ma\u0165 najsk\u00f4r pozit\u00edvny vplyv na kvalitu v\u00e1\u0161ho sp\u00e1nku, ale m\u00f4\u017ee tie\u017e fungova\u0165 ako ist\u00e1<strong> forma du\u0161evnej hygieny<\/strong>. Ke\u010f si napr\u00edklad z \u010d\u00edtania urob\u00edte svoj ve\u010dern\u00fd ritu\u00e1l, uvid\u00edte, \u017ee si na\u0148 telo navykne a \u010dasom sa v\u00e1m po pre\u010d\u00edtan\u00ed nieko\u013ek\u00fdch str\u00e1nok bude chcie\u0165 automaticky spa\u0165.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[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_sa_vyhnite_stresu\"><\/span>9. Ve\u010der sa vyhnite stresu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stres je be\u017enou s\u00fa\u010das\u0165ou n\u00e1\u0161ho \u017eivota a asi sa ho nikdy \u00faplne nezbav\u00edme. Ak v\u0161ak chcete vyrie\u0161i\u0165 probl\u00e9my so zasp\u00e1van\u00edm a sp\u00e1nkom, sna\u017ete sa aspo\u0148 <strong>vo ve\u010dern\u00fdch hodin\u00e1ch vyh\u00fdba\u0165 stresorom<\/strong> a situ\u00e1ci\u00e1m, ktor\u00e9 vo v\u00e1s v\u0161eobecne vyvol\u00e1vaj\u00fa negat\u00edvne pocity.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viete, \u017ee ke\u010f otvor\u00edte pracovn\u00fd email, vysko\u010dia na v\u00e1s desiatky \u201erestov\u201c a nov\u00fdch povinnost\u00ed, ktor\u00e9 v\u00e1m nedaj\u00fa spa\u0165? Ve\u010der pravdepodobne ni\u010d z\u00e1sadn\u00e9 nevyrie\u0161ite, len si zbyto\u010dne zahlt\u00edte myse\u013e. <strong>Nechajte \u00falohy rad\u0161ej na r\u00e1no<\/strong>, ke\u010f budete ma\u0165 \u010dist\u00fa hlavu. Rovnako sa sna\u017ete rie\u0161i\u0165 v skor\u00fdch hodin\u00e1ch nepr\u00edjemn\u00e9 rozhovory, d\u00f4le\u017eit\u00e9 rozhodnutia a \u010fal\u0161ie veci, ktor\u00e9 by v\u00e1s ve\u010der zbyto\u010dne za\u0165a\u017eili. <strong>Pred span\u00edm sa u\u017e starajte len o svoje pohodlie a pokojn\u00fa myse\u013e<\/strong>. Pom\u00f4c\u0165 v\u00e1m v tom m\u00f4\u017ee napr\u00edklad <strong>doplnok <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/pink-calm-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pink Calm<\/strong><\/a> s obsahom <strong>6 rastlinn\u00fdch extraktov<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac inform\u00e1ci\u00ed o tom, ako funguje stres a \u010do pom\u00e1ha na jeho zn\u00ed\u017eenie, nemal by v\u00e1m unikn\u00fa\u0165 \u010dl\u00e1nok <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/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 \u00fazko s\u00favis\u00ed <strong>so spom\u00ednan\u00fdm zni\u017eovan\u00edm stresu<\/strong>. Ak sa chcete ve\u010der c\u00edti\u0165 uvo\u013enene a lep\u0161ie zaspa\u0165, mnohokr\u00e1t nesta\u010d\u00ed len <strong>eliminova\u0165 stresory<\/strong>. Sk\u00faste tomu \u00eds\u0165 viac v \u00fastrety a zaradi\u0165 <strong>relaxa\u010dn\u00e9 aktivity<\/strong>. \u010co takto sk\u00fasi\u0165 mindfulness, hor\u00faci k\u00fape\u013e, partnersk\u00fa mas\u00e1\u017e alebo \u010doko\u013evek in\u00e9, \u010do v\u00e1s upokoj\u00ed? Perfektne m\u00f4\u017ee fungova\u0165 aj po\u010d\u00favanie upokojuj\u00facej hudby, zvukov pr\u00edrody \u010di relaxa\u010dn\u00fdch frekvenci\u00ed. S upokojen\u00edm v\u00e1m pom\u00f4\u017eu napr\u00edklad popul\u00e1rne binaur\u00e1lne rytmy. Vysk\u00fa\u0161ajte si, \u010do vyhovuje pr\u00e1ve v\u00e1m. Tak\u00e9 aktivity sa potom sna\u017ete zara\u010fova\u0165 <strong>pravidelne pred sp\u00e1nkom.&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\u00e9 techniky na upokojenie\" class=\"wp-image-263870\" width=\"843\" height=\"563\" title=\"Relaxa\u010dn\u00e9 techniky na upokojenie\" 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_vziat\"><\/span>\u010co si z toho vzia\u0165?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aj ke\u010f je sp\u00e1nok \u00faplne prirodzen\u00e1 vec, pre mnoh\u00fdch z n\u00e1s m\u00f4\u017ee by\u0165<strong> zasp\u00e1vanie pekn\u00e1 maka\u010dka<\/strong>. Do\u010d\u00edtali ste sa, \u017ee existuje mnoho faktorov, ktor\u00e9 maj\u00fa na sp\u00e1nok vplyv, teraz je len na v\u00e1s, ako sa k nim postav\u00edte. Sk\u00faste postupne aplikova\u0165 na\u0161e rady a uvid\u00edte, \u017ee sa nakoniec <strong>sladk\u00fd sp\u00e1nok dostav\u00ed a vy sa budete zob\u00fadza\u0165 odpo\u010dinut\u00ed<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako ste vy na tom so sp\u00e1nkom? <strong>Preva\u013eujete sa hodiny v posteli alebo by ste zaspali, aj keby ved\u013ea v\u00e1s niekto rezal drevo motorovou p\u00edlou?<\/strong> Pode\u013ete sa s nami o svoje sk\u00fasenosti a ak sa v\u00e1m \u010dl\u00e1nok p\u00e1\u010dil, nezabudnite ho zdie\u013ea\u0165 so svojimi priate\u013emi. Mo\u017eno im u\u0161etr\u00edte mno\u017estvo \u010fal\u0161\u00edch bezsenn\u00fdch noc\u00ed.<\/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 so zasp\u00e1van\u00edm \u010di s kvalitou sp\u00e1nku? V dne\u0161nom \u010dl\u00e1nku si rozoberieme nieko\u013eko jednoduch\u00fdch bodov, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 dobre sa vyspa\u0165. <\/p>\n","protected":false},"author":100,"featured_media":263895,"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":[7],"tags":[6056,6131,6069,6082],"filter_section":[],"filter_attribute":[13049,13050],"class_list":{"0":"post-269339","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-doplnky-vyzivy","9":"tag-spanok","10":"tag-zdravie","11":"tag-zdravy-zivotny-styl","12":"filter_attribute-spanok-a-odpocinok","13":"filter_attribute-tipy-a-triky","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako zaspa\u0165 r\u00fdchlo? 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