{"id":269983,"date":"2021-06-24T08:12:00","date_gmt":"2021-06-24T06:12:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=269983"},"modified":"2022-10-24T11:08:04","modified_gmt":"2022-10-24T09:08:04","slug":"kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/","title":{"rendered":"Kako hitro zaspati? Preizkusite te preproste nasvete za bolj\u0161i spanec"},"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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#Zakaj_je_spanec_tako_pomemben_za_nas\" title=\"Zakaj je spanec tako pomemben za nas?\">Zakaj je spanec tako pomemben za nas?<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#10_nasvetov_za_kakovostnejsi_spanec\" title=\"10 nasvetov za kakovostnej\u0161i spanec\">10 nasvetov za kakovostnej\u0161i spanec<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#1_Ustvarite_idealne_pogoje_za_spanje\" title=\"1. Ustvarite idealne pogoje za spanje\">1. Ustvarite idealne pogoje za spanje<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#2_Popoldan_se_izogibajte_kofeinu\" title=\"2. Popoldan se izogibajte kofeinu\">2. Popoldan se izogibajte kofeinu<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#3_Ne_pijte_alkohola\" title=\"3. Ne pijte alkohola\">3. Ne pijte alkohola<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#4_Ne_uzivajte_tezke_hrane\" title=\"4. Ne u\u017eivajte te\u017eke hrane\">4. Ne u\u017eivajte te\u017eke hrane<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#5_Poskusite_s_prehranskimi_dodatki_za_pomoc_pri_spanju\" title=\"5. Poskusite s prehranskimi dodatki za pomo\u010d pri spanju\">5. Poskusite s prehranskimi dodatki za pomo\u010d pri spanju<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#6_Ne_telovadite_zvecer\" title=\"6. Ne telovadite zve\u010der\">6. Ne telovadite zve\u010der<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#7_Vsak_dan_pojdite_spat_ob_istem_casu\" title=\"7. Vsak dan pojdite spat ob istem \u010dasu\">7. Vsak dan pojdite spat ob istem \u010dasu<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#8_Zamenjajte_telefon_s_knjigo\" title=\"8. Zamenjajte telefon s knjigo\">8. Zamenjajte telefon s knjigo<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#9_Izogibajte_se_stresu_ob_vecerih\" title=\"9. Izogibajte se stresu ob ve\u010derih\">9. Izogibajte se stresu ob ve\u010derih<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#10_Sprostite_se\" title=\"10. Sprostite se\">10. Sprostite se<\/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.si\/blog\/kako-hitro-zaspati-preizkusite-te-preproste-nasvete-za-boljsi-spanec\/#Kaj_smo_se_naucili\" title=\"Kaj smo se nau\u010dili?\">Kaj smo se nau\u010dili?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Va\u0161 alarm je nastavljen na 6. uro zjutraj, zato pojdite spat pred deseto zve\u010der, da se boste po\u010dutili dobro, ko va\u0161e telo prejme osemurni spanec. Toda kmalu nastopi razo\u010daranje, ko ura naenkrat odbije polno\u010d in \u0161e vedno strmite v strop. S\u010dasoma se vam posre\u010di in zaspite od iz\u010drpanosti. Nekaj ur kasneje pa se spet oglasi tisti nadle\u017eni alarm in odprete o\u010di z znanim ob\u010dutkom utrujenosti in frustracije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Te\u017eave z zaspanjem imajo lahko ve\u010d vzrokov. V dana\u0161njem \u010dlanku vam bomo pokazali nekaj nasvetov, ki vam bodo pomagali <strong>ustvariti idealne pogoje za nemoten spanec<\/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=\"Zakaj_je_spanec_tako_pomemben_za_nas\"><\/span>Zakaj je spanec tako pomemben za nas?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spanje je ena bistvenih funkcij, ki pomaga, da stvari v na\u0161em telesu dobro delujejo. Ve\u010dina odraslih se mora dr\u017eati priporo\u010denih <strong>7 &#8211; 9 ur spanja na no\u010d<\/strong>. \u010ce bi <a href=\"https:\/\/gymbeam.si\/blog\/kaj-se-zgodi-z-vasim-telesom-ko-ne-spite-dovolj\/\" target=\"_blank\" aria-label=\"spali manj, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">spali manj,<\/a> kot dolgoro\u010dno potrebujemo, na\u0161a telesa ne bi mogla pravilno izvajati vseh vedenjskih in kognitivnih funkcij. To se lahko ka\u017ee na primer kot <strong>izguba koncentracije ali izpadi energije, zapoznele reakcije ali spremembe razpolo\u017eenja<\/strong>. Nobenega od teh ne \u017eelite do\u017eiveti med delovnimi dnevi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce slabo spite, lahko tudi va\u0161e spolno \u017eivljenje trpi zaradi potencialnega zmanj\u0161anja ravni <a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\" target=\"_blank\" aria-label=\"testosterona, (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testosterona,<\/a> to pa je povezano z ni\u017ejim apetitom po seksu. Vendar pa obstaja tudi <strong>nevarnost ve\u010dje \u017eelje po hrani in manj\u0161ega zadovoljstva po obroku<\/strong>. Spanje ima velik vpliv tudi na hormone sitosti in lakote (leptin in grelin). \u010ce torej posku\u0161ate shuj\u0161ati, vsekakor ne smete podcenjevati pomembnosti kakovostnega spanca. <span 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>Dolgoro\u010dno pa lahko pomanjkanje spanja tudi veliko resneje vpliva na zdravje. Na primer, v nekaterih raziskavah bilo je povezano z ve\u010djim tveganjem za razvoj <strong>kroni\u010dnih bolezni<\/strong>, kot so debelost, diabetes tipa 2, bolezni srca ali du\u0161evno zdravje. \u010ce ste eden tistih, ki lahko zaspi kjerkoli in kadar koli, je to lahko prednost v tem pogledu. Vendar obstajajo tudi tisti, ki vsako no\u010d dobesedno obupavajo nad spanjem. Spat gredo zgodaj, najraje bi zaspali, vedo, da se morajo potruditi, da se po\u010dutijo spo\u010diti, pa jim \u0161e vedno ne uspeva. \u010ce nimate dovolj sre\u010de, da bi bili eden izmed njih, imamo nekaj nasvetov, ki vam lahko <strong>pomagajo zaspati in izbolj\u0161ajo kakovost spanja<\/strong>. <span style=\"color: #ff6600\">[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=\"Zakaj je spanje tako pomembno za nas?\" class=\"wp-image-263800\" width=\"843\" height=\"562\" title=\"Zakaj je spanje tako pomembno za nas?\" 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_nasvetov_za_kakovostnejsi_spanec\"><\/span>10 nasvetov za kakovostnej\u0161i spanec<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vsak ima svoje nasvete in trike za bolj\u0161i spanec. Nekateri se ne stu\u0161irajo z vro\u010do vodo, drugi ne zaspijo, razen \u010de le\u017eijo na boku in v popolni temi. Spodaj vam predstavljamo nekaj <strong>preprostih nasvetov,<\/strong> ki lahko bistveno vplivajo na kakovost va\u0161ega spanca. Pa poglejmo!<\/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_Ustvarite_idealne_pogoje_za_spanje\"><\/span>1. Ustvarite idealne pogoje za spanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne podcenjevati priprav na spanje je temelj uspeha. \u010ce \u017eelite opraviti izpit v \u0161oli, se morate zanj u\u010diti. \u010ce \u017eelite med treningom dose\u010di kar najve\u010djo zmogljivost, se morate ogreti. Podobno bi se morali osredoto\u010diti tudi na priprave na kvaliteten spanec. Ne skrbite, nih\u010de vas ne prosi, da se ritualno znebite negativne energije iz sobe, postavite lovilce sanj nad posteljo in v vsak kot postavite kamen s pomirjujo\u010dimi mo\u010dmi. Osredoto\u010dite se na preproste korake, saj ti lahko resni\u010dno pomagajo.<\/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>Prezra\u010dite svojo spalnico<\/strong>, tako da v njej kro\u017ei sve\u017e zrak.<\/li><li>Spalnico vzdr\u017eujte na <strong>temperaturi med 15 &#8211; 18 \u00b0 C.<\/strong><\/li><li><strong>Prezra\u010dite svoje odeje<\/strong>. Poleti jih lahko \u010dez dan pustite viseti zunaj.<\/li><li>Odeja naj ne bo <strong>pretanka ali predebela.<\/strong><\/li><li>Nabavite si kakovostno <strong>vzmetnico<\/strong> ali <strong>ortopedski vzglavnik<\/strong>. \u010ce radi spite na boku, priporo\u010damo posebni dolgi vzglavnik za to vrsto spanja (najdete ga tudi pod imenom Husband Pillow).<\/li><li>Zagrnite \u017ealuzije ali zavese, da bo <strong>soba temna<\/strong>. \u010ce vas sonce \u0161e vedno zbudi prezgodaj zjutraj, poskusite spati z masko.<\/li><li><strong>Zaspite in spite v mirnem okolju<\/strong>. \u010ce na primer \u017eivite na prometni cesti, blizu \u017eelezni\u0161ke postaje ali \u010de spite \u010dez dan, poskusite z u\u0161esnimi \u010depki.<\/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=\"Ustvarite idealne pogoje za spanje\" class=\"wp-image-263814\" width=\"843\" height=\"474\" title=\"Ustvarite idealne pogoje za spanje\" 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_Popoldan_se_izogibajte_kofeinu\"><\/span>2. Popoldan se izogibajte kofeinu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ob 6. uri popijete peto kavo in se ob 10. uri vpra\u0161ate, zakaj ne morete spati? \u010ce ste bolj ob\u010dutljivi na kofein in imate te\u017eave z zaspanjem, bodite previdni pri vnosu. Je <strong>najbolj priljubljeno po\u017eivilo na svetu<\/strong> in deluje po preprostem principu.<\/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 deluje v ciklu, ki traja 24 ur. Od trenutka, ko vstanemo, se <strong>raven adenozina ves dan dviguje<\/strong>. Lahko si ga predstavljamo kot nekak\u0161en barometer, ki pazi na to, kako dolgo smo \u017ee budni. <strong>Vi\u0161ja kot je njegova raven, bolj si \u017eelimo spati<\/strong>. \u010ce se adenozin ve\u017ee na njegove receptorje, za\u010dnemo spati. In to nas vrne k vlogi kofeina. Na te receptorje se lahko pritrdi namesto adenozina in blokira njegovo delovanje, zaradi \u010desar se po\u010dutimo bolj budni in sve\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najvi\u0161jo koncentracijo <a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofeina<\/a> v telesu ob\u010dutimo pribli\u017eno 30 &#8211; 45 minut po zau\u017eitju kave, kar je koristno za naporen dan. Pri <a aria-label=\"dodatkih (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/caffeine-90-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">dodatkih<\/a> je za\u010detek dalj\u0161i, obi\u010dajno se pojavi v 60 &#8211; 75 minutah. <strong>Te\u017eava pa je v tem, da lahko traja do \u0161est in celo do deset ur, da nose\u010dnice spravijo kofein iz telesa<\/strong>. Vsak \u010dlovek pa je zgodba zase in glede na prisotnost dolo\u010denih genov se razlikujemo tudi v tem, kako se odzivamo na kofein. To je treba pred pitjem popoldanske kave prav tako upo\u0161tevati. <span 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>Vendar ne pozabite, da kava ni edini vir kofeina. To po\u017eivilo lahko najdemo v<strong> \u010daju, energijskih pija\u010dah, pa tudi v priljubljenih <a href=\"https:\/\/gymbeam.si\/topilci-mascob\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">topilcih ma\u0161\u010dob<\/a> in <a href=\"https:\/\/gymbeam.si\/stimulatorji-pred-treningom\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbenih dodatkih<\/a><\/strong>. \u010ce telovadite zve\u010der, je dobro, da se odlo\u010dite za predvadbene dodatke in druge izdelke brez po\u017eivil, tako da njihova uporaba ne vpliva na kakovost va\u0161ega spanca.<\/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_Ne_pijte_alkohola\"><\/span>3. Ne pijte alkohola<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Si pred spanjem privo\u0161\u010dite kozarec vina, ker vam pomaga hitreje zaspati? Motite se. <strong>Alkohol nam lahko pomaga, da se sprostimo<\/strong> in pospe\u0161imo proces zaspanja, \u017eal pa je znanstveno dokazano, da <strong>moti vzorce spanja<\/strong>, hormone (kot je melatonin), in na\u0161 naravni cirkadiani ritem. \u010ce si prizadevate za rast mi\u0161ic, se ne boste razveselili dejstva, da u\u017eivanje alkohola <strong><a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" aria-label=\"zmanj\u0161a no\u010dno proizvodnjo rastnega hormona HGH (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">zmanj\u0161a no\u010dno proizvodnjo rastnega hormona HGH<\/a><\/strong>, kar lahko ovira va\u0161e napore v fitnesu. <span style=\"color: #ff6600\">[7-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ceprav vam alkohol lahko pomaga zaspati, na koncu <strong>kakovost spanca ne bo tako visoka<\/strong>, kot \u010de ne bi spili vina. Upo\u0161tevajte tudi, da je alkohol <strong>diuretik<\/strong>. \u010ce zve\u010der na \u0161portnih prireditvah s prijatelji spijete pet piv, se vam lahko zgodi, da se boste sredi no\u010di zbudili in stekli na strani\u0161\u010de. \u010ce \u017eelite spati kot dojen\u010dek, priporo\u010damo, da <strong>alkohol zve\u010der nadomestite z zeli\u0161\u010dnim \u010dajem iz melise ali sivke, ki ima lahko pomirjujo\u010de u\u010dinke.<\/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=\"U\u010dinki alkohola na spanje\" class=\"wp-image-263828\" width=\"843\" height=\"563\" title=\"U\u010dinki alkohola na spanje\" 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_Ne_uzivajte_tezke_hrane\"><\/span>4. Ne u\u017eivajte te\u017eke hrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste se kdaj na zabavi popoldne &#8220;nabasali&#8221; s tortami, sendvi\u010di, pi\u0161koti, \u010dipsom, kanapeji, \u010dipsom ali drugimi dobrotami, potem pa ste se zve\u010der po\u010dutili polne in niste mogli delovati? \u010ce se boste tako prenajedli, ne samo, da boste imeli <strong>te\u017eave s spancem, ampak bo njegova kakovost tudi slaba<\/strong>. <span style=\"color: #ff6600\">[10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Poskusite se dr\u017eati splo\u0161nih na\u010del zdrave prehrane. Za ve\u010derjo pripravite optimalno porcijo, ki vas bo <a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-zdrava-prehrana-in-kako-se-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\"napolnila, vendar ne bo preobremenila \u017eelodca. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>napolnila, vendar ne bo preobremenila \u017eelodca<\/strong>.<\/a> Po kon\u010dani jedi bi se morali po\u010dutiti pribli\u017eno 80% siti. Poskusite ugotoviti, ali boste bolje zaspali po zau\u017eitju ve\u010d ali manj ogljikovih hidratov, nato pa prilagodite razporeditev makrohranil skozi ves dan. Pri tem je ponovno vsak \u010dlovek zgodba zase in zato je najbolje, da enostavno poskusite in vidite, <strong>kaj vam ustreza.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce se zve\u010der iz pojazni pred nabiranjem te\u017ee izogo+ibate ogljikovim hidratom, ne smete zamuditi \u010dlanka <a href=\"https:\/\/gymbeam.si\/blog\/15-prehranskih-mitov-ki-vas-bodo-presenetili\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>15 mitov o prehrani, ki vas bodo presenetili<\/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_Poskusite_s_prehranskimi_dodatki_za_pomoc_pri_spanju\"><\/span>5. Poskusite s prehranskimi dodatki za pomo\u010d pri spanju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drug na\u010din do bolj\u0161ega spanca je vklju\u010ditev dodatkov ali zeli\u0161\u010d, ki jih pogosto dobite tudi v obliki <a href=\"https:\/\/gymbeam.si\/pink-calm-beastpink.html\" target=\"_blank\" aria-label=\"koncentriranih dodatkov. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">koncentriranih dodatkov.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kaj se spla\u010da poskusiti?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><a aria-label=\"Melatonin (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/blog\/melatonin-ali-res-izboljsa-spanec-in-vam-pomaga-zaspati\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Melatonin<\/a><\/strong> &#8211; pogosto imenovan tudi <strong>hormon spanja,<\/strong> ima pomembno funkcijo v telesu, saj na\u0161emu telesu sporo\u010da, da je \u010das za spanje. Ta dodatek je na primer zelo priljubljen pri ljudeh, ki med potovanjem trpijo zaradi jetlaga, saj pomaga zmanj\u0161ati \u010das, potreben za spanje. <strong>Za\u010dnite s 500mcg, vendar postopoma pove\u010dajte na 5mg<\/strong>. <span style=\"color: #ff6600\">[6] [12] [13]<\/span><\/li><li><strong><a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a> &#8211; <\/strong>mineral, katerega pomanjkanje je povezano s slab\u0161o kakovostjo spanja. Nizke ravni tega magnezija se pogosteje pojavijo pri \u0161portnikih, ki ta mineral izgubijo z znojenjem, in pri ljudeh, ki u\u017eivajo malo z magnezijem bogate hrane. Nima pomirjevalnih u\u010dinkov, zato vam ni treba skrbeti, ali boste po zau\u017eitju magnezija zaspani. <strong>Standardni odmerek magnezija je 200 mg, lahko pa dozirate tudi do 400 mg<\/strong>.<span style=\"color: #ff6600\"> [13] [15]<\/span><\/li><li><span style=\"color: #ff6600\"><strong>Glicin<\/strong><\/span> &#8211; neesencialna aminokislina, ki lahko pove\u010da va\u0161 subjektivni ob\u010dutek spo\u010ditosti ob prebujanju, glede na rezultate raziskav. Priporo\u010dljivo je, da vzamete <strong>3 g od pol ure do ene ure pred spanjem.<\/strong><span style=\"color: #ff6600\"> [13-14]<\/span><\/li><li><strong>Sivka<\/strong> &#8211; rastlina, povezana s pomirjevalnimi u\u010dinki. Pomaga vam se sprostiti, hitreje zaspati in izbolj\u0161ati kakovost spanja. Lahko jo preizkusite v obliki olja kot del aromaterapije, dodatkov ali iz nje enostavno pripravite \u010daj. <strong>Pri dodatkih, ki vsebujejo 25-46% linaloola, je priporo\u010den odmerek 80 &#8211; 160 mg<\/strong>. <span style=\"color: #ff6600\"> [13] [16]<\/span><\/li><li><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/baldrijan-60-kapsul-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Baldrijan<\/a> &#8211; <\/strong>rastlina, ki se uvr\u0161\u010da med najbolj preu\u010devane pripomo\u010dke za spanje. Tako kot glicin ta rastlina po prebujanju vpliva na ob\u010dutek spo\u010ditosti. <strong>Obi\u010dajno se vzame odmerek 450 mg z 0,8 &#8211; 1% valerijske kisline, pol ure do ene ure pred spanjem. <\/strong><span style=\"color: #ff6600\">[22]<\/span><\/li><li><strong>Zdravilna melisa &#8211; <\/strong>zeli\u0161\u010de s pomirjevalnimi u\u010dinki, ki vpliva na pomiritev telesa in zmanj\u0161anje ob\u010dutka tesnobe. Zato ga pogosto priporo\u010dajo tudi pri te\u017eavah s spanjem. Poskusite jo lahko v obliki \u010daja ali prehranskega dopolnila. Obi\u010dajno se odmerek 600 mg zau\u017eije pol ure pred spanjem<strong>.<\/strong> <span style=\"color: #ff6600\">[21]<\/span><\/li><li><strong><span style=\"color: #ff6600\"><a aria-label=\"GABA (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/gaba-120-kaps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">GABA<\/a><\/span><\/strong> &#8211; deluje kot nevrotransmiter v centralnem \u017eiv\u010dnem sistemu. Pomaga lahko zmanj\u0161ati raven stresa, zaradi \u010desar la\u017eje zaspite. <strong>Obi\u010dajno se vzame odmerek 3000-5000 mg<\/strong>. <span style=\"color: #ff6600\">[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=\"Prehranska dopolnila za la\u017eje spanje\" class=\"wp-image-263842\" width=\"843\" height=\"593\" title=\"Prehranska dopolnila za la\u017eje spanje\" 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_Ne_telovadite_zvecer\"><\/span>6. Ne telovadite zve\u010der<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Redne \u0161portne aktivnosti lahko izbolj\u0161ajo kakovost va\u0161ega spanca<\/strong>. \u010ce pa se zve\u010der odpravite na trening in ga predhodno okrepite s stimulansom ali topilcem ma\u0161\u010dob (s <strong>kofeinom<\/strong>), ima \u0161portna aktivnost lahko ravno nasproten u\u010dinek na spanje. Zve\u010der zato priporo\u010damo, da uporabljate izklju\u010dno <strong>dodatke brez kofeina<\/strong>. Poleg tega telesna aktivnost za\u010dasno zvi\u0161a osnovno telesno temperaturo, kar lahko ob\u010dutljivej\u0161im posameznikom povzro\u010di te\u017eave s spanjem. <span 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>Niste prepri\u010dani, ali se ta te\u017eava nana\u0161a na vas? Potem ni ni\u010d la\u017ejega kot nekaj \u010dasa pisati dnevnik, kamor boste <strong>zapisovali, kdaj ste trenirali in kako ste zaspali<\/strong>. \u010ce ugotovite, da po \u0161portni aktivnosti ne morete spati, bi bilo idealno, da se treninga lotite v jutranjih urah. V skrajnem primeru bi bilo priporo\u010dljivo, da <strong>najkasneje tri ure pred spanjem nehate z \u017eivahnimi \u0161portnimi aktivnostmi<\/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_Vsak_dan_pojdite_spat_ob_istem_casu\"><\/span>7. Vsak dan pojdite spat ob istem \u010dasu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kot smo \u017ee povedali, je na\u0161e telo prefinjen sistem, ki <strong>deluje na osnovi pribli\u017eno 24-urnih cirkadianih ritmov<\/strong>. Vendar se ti pri vsaki osebi razlikujejo. Nekateri ljudje spadajo med tako imenovane zgodnje ptice, ker jim je bolj v\u0161e\u010d zgodnje vstajanje in tudi bolj zgodaj oditi spat. Drugi ljudje pa so <strong>no\u010dne ptice<\/strong>, ki raje ostanejo pozno pokonci in vstajajo pozneje. No, potem je tu \u0161e ena skupina ljudi, ki nima posebnih \u017eelja glede spanja in vstajanja.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ne glede na to, v kateri kategoriji ste, posku\u0161ajte <strong>narediti svojo rutino \u010dim bolj redno<\/strong>. Seveda, \u010de ste medicinska sestra, ki izmenjuje dnevno in no\u010dno izmeno, ni ravno tako preprosto. Vendar pa obstaja veliko ljudi, ki bi lahko imeli redno rutino in jo prostovoljno motili. <strong>\u010ce greste spat in vstanete ob to\u010dno dolo\u010denih urah, se bo telo na to navadilo<\/strong>. Ko se bo ta ura pribli\u017eevala, se boste za\u010deli po\u010dutiti utrujeni in boste tudi zaspali la\u017eje. Zaradi rednega ritma se boste zjutraj la\u017eje vstali. \u010ce za\u010dnete redno nastavljati alarm za 6. uro zjutraj, se bo va\u0161e telo navadilo vstajati in se bo v tem trenutku morda <strong>za\u010delo prebujati samo od sebe<\/strong>. Poskusite obdr\u017eati to rutino tudi ob koncu tedna, da je ne boste zmotili zaradi celono\u010dne zabave in nato v nedeljo ves dan pole\u017eavali v postelji. Na koncu bi bilo to precej \u0161kodljivo.<\/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=\"Imejte redno rutino spanja\" class=\"wp-image-263856\" width=\"843\" height=\"562\" title=\"Imejte redno rutino spanja\" 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_Zamenjajte_telefon_s_knjigo\"><\/span>8. Zamenjajte telefon s knjigo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ste telefon nastavili v no\u010dni na\u010din in se spra\u0161ujete, kako ste pri\u0161li v stik z modro svetlobo? Morda se sploh ne zavedate, kje jo sre\u010dujete. Poleg telefonov se skriva tudi v <strong>tabli\u010dnih ra\u010dunalnikih, ra\u010dunalnikih ali televizijskih zaslonih<\/strong>. Obstaja ve\u010d na\u010dinov, kako se temu izogniti. Za velik odstotek teh obstaja <strong>mo\u017enost zatemnitve tega sevanja po dolo\u010deni uri<\/strong>. Poskusite lahko tudi z o\u010dali, ki naj do neke mere blokirajo modro svetlobo. Najbolj\u0161i na\u010din, da se izognete tej svetlobi, je, da se zve\u010der popolnoma odmaknete od elektronike in posvetite \u010das drugim dejavnostim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kaj pa, \u010de bi <strong>izkoristili prilo\u017enost za branje knjig ali revij, poslu\u0161anje <a href=\"https:\/\/gymbeam.si\/blog\/najboljsih-17-fitnes-podcastov-o-vadbi-in-zdravi-prehrani\/\" target=\"_blank\" aria-label=\"podcastov (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">podcastov<\/a> ali zapisovanje svojih misli?<\/strong> Ta sprememba bo verjetno pozitivno vplivala na kakovost va\u0161ega spanca, lahko pa deluje tudi kot oblika du\u0161evnega o\u010di\u0161\u010denja. \u010ce na primer preberete svoj ve\u010derni ritual, boste videli, da se bo telo na to navadilo in \u010dez nekaj \u010dasa boste po branju nekaj strani \u017eeleli samodejno spati. <span style=\"color: #ff6600\">[17-18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Izogibajte_se_stresu_ob_vecerih\"><\/span>9. Izogibajte se stresu ob ve\u010derih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stres je normalen del na\u0161ega \u017eivljenja in mislim, da se ga ne bomo nikoli popolnoma znebili. \u010ce pa \u017eelite re\u0161iti te\u017eave z zaspanjem in spanjem, se poskusite <strong>izogniti stresorjem in situacijam, zaradi katerih se vsaj zve\u010der na splo\u0161no po\u010dutite negativno.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ali veste, da ko odprete slu\u017ebeni e-po\u0161tni naslov, na vas naletijo na desetine novih odgovornosti, ki vas poleg tega, da vidite zaostanke, ohranjajo budne? Zve\u010der tako ali tako verjetno ne boste mogli ni\u010desar re\u0161iti, samo po nepotrebnem vas bo obremenjevalo. <strong>Tovrstne naloge si pustite za zjutraj, ko boste imeli bistro glavo<\/strong>. Prav tako se poskusite v zgodnjih urah ukvarjati z neprijetnimi pogovori, pomembnimi odlo\u010ditvami in drugimi stvarmi, ki bi vas zve\u010der po nepotrebnem obremenjevale. <strong>Pred spanjem le poskrbite za svoje udobje in miren um<\/strong>. Pomaga lahko tudi dodatek, imenovan <strong><a href=\"https:\/\/gymbeam.si\/pink-calm-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pink Calm<\/a><\/strong>, ki vsebuje <strong>\u0161est rastlinskih izvle\u010dkov.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u010ce \u017eelite izvedeti ve\u010d o tem, kako stres vpliva na nas in kaj pomaga pri njegovem zmanj\u0161anju, ne smete zamuditi \u010dlanka <strong><a href=\"https:\/\/gymbeam.si\/blog\/zakaj-je-stres-nevaren-in-kako-ga-zmanjsati\/\" target=\"_blank\" aria-label=\"Zakaj je stres za nas nevaren in kako ga zmanj\u0161ati? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Zakaj je stres za nas nevaren in kako ga zmanj\u0161ati?<\/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=\"10_Sprostite_se\"><\/span>10. Sprostite se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ta to\u010dka je <strong>tesno povezana z omenjenim zmanj\u0161anjem stresa<\/strong>. \u010ce se \u017eelite zve\u010der po\u010dutiti spro\u0161\u010deno in bolje spati, pogosto ni dovolj samo <strong>odpraviti stresorje<\/strong>. Poskusite se nagniti in vklju\u010diti <strong>sprostitvene dejavnosti<\/strong>. Zakaj ne poskusite \u010duje\u010dnosti, vro\u010de kopeli, masa\u017ee partnerja ali \u010desar koli drugega, kar vas bo pomirilo? Dobro lahko deluje tudi poslu\u0161anje umirjene glasbe, zvokov narave ali sprostitvenih frekvenc. Pomagali bodo na primer tudi priljubljeni binauralni ritmi. Preizkusite sami, kaj vam ustreza. Poskusite tak\u0161ne dejavnosti <strong>redno vklju\u010devati pred spanjem.<\/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=\"Pomirjujo\u010de sprostitvene tehnike\" class=\"wp-image-263870\" width=\"843\" height=\"563\" title=\"Pomirjujo\u010de sprostitvene tehnike\" 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=\"Kaj_smo_se_naucili\"><\/span>Kaj smo se nau\u010dili?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav je spanje povsem naravna stvar, je lahko <strong>zaspati tudi za mnoge od nas precej zahtevna naloga<\/strong>. A kot vidite, na spanje vpliva veliko dejavnikov, od vas pa je odvisno, kako se jih boste lotili. Poskusite postopoma uporabljati na\u0161 nasvet in videli boste, da se boste <strong>s\u010dasoma lepo zazibali v spanec in se redno zbujali spo\u010diti.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako pa vi spite? <strong>Se ure in ure valjate po postelji ali bi zaspali, tudi \u010de bi nekdo poleg vas brnel z motorno \u017eagos?<\/strong> Delite svoje izku\u0161nje z nami in \u010de vam je bil \u010dlanek v\u0161e\u010d, ga ne pozabite deliti s prijatelji. Morda jim boste prihranili \u0161tevilne neprespane no\u010di.<\/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>Imate te\u017eave s spanjem in kakovostjo spanja? V dana\u0161njem \u010dlanku razpravljamo o nekaj preprostih nasvetih, s katerimi lahko la\u017eje zaspite.<\/p>\n","protected":false},"author":100,"featured_media":263896,"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":[122],"tags":[6507,7335,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-269983","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-prehranska-dopolnila","9":"tag-spanec","10":"tag-zdrav-zivljenjski-slog","11":"tag-zdravje","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako hitro zaspati? 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