{"id":300110,"date":"2021-10-15T15:03:53","date_gmt":"2021-10-15T13:03:53","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=300110"},"modified":"2022-10-24T11:06:50","modified_gmt":"2022-10-24T09:06:50","slug":"kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/","title":{"rendered":"Kako brzo zaspati? Isprobajte ove jednostavne savjete za bolji san"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#Zasto_je_san_toliko_vazan_za_nas\" title=\"Za\u0161to je san toliko va\u017ean za nas?\">Za\u0161to je san toliko va\u017ean 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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#10_savjeta_za_kvalitetniji_san\" title=\"10 savjeta za kvalitetniji san\">10 savjeta za kvalitetniji san<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#1_Stvorite_idealne_uvjete_za_spavanje\" title=\"1. Stvorite idealne uvjete za spavanje\">1. Stvorite idealne uvjete za spavanje<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#2_U_poslijepodnevnim_satima_izbjegavajte_kofein\" title=\"2. U poslijepodnevnim satima izbjegavajte kofein\">2. U poslijepodnevnim satima izbjegavajte kofein<\/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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#3_Nemojte_piti_alkohol\" title=\"3. Nemojte piti alkohol\">3. Nemojte piti 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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#4_Nemojte_jesti_tesku_hranu\" title=\"4. Nemojte jesti te\u0161ku hranu\">4. Nemojte jesti te\u0161ku hranu<\/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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#5_Isprobajte_dodatke_prehrani_za_pomoc_kod_usnivanja\" title=\"5. Isprobajte dodatke prehrani za pomo\u0107 kod usnivanja\">5. Isprobajte dodatke prehrani za pomo\u0107 kod usnivanja<\/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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#6_Ne_vjezbajte_navecer\" title=\"6. Ne vje\u017ebajte nave\u010der\">6. Ne vje\u017ebajte nave\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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#7_Idite_spavati_svaki_dan_u_isto_vrijeme\" title=\"7. Idite spavati svaki dan u isto vrijeme\">7. Idite spavati svaki dan u isto vrijeme<\/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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#8_Zamijenite_svoj_mobitel_knjigom\" title=\"8. Zamijenite svoj mobitel knjigom\">8. Zamijenite svoj mobitel knjigom<\/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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#9_Izbjegavajte_stres_navecer\" title=\"9. Izbjegavajte stres nave\u010der\">9. Izbjegavajte stres nave\u010der<\/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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#10_Opustite_se\" title=\"10. Opustite se\">10. Opustite 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.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Alarm vam je postavljen na 6 sati ujutro, pa odlazite u krevet prije deset sati nave\u010der, osje\u0107aju\u0107i se dobro \u0161to svom tijelu dajete zaslu\u017eeni osmosatni san. No, ve\u0107e razo\u010daranje dolazi kada otkuca pono\u0107, a vi i dalje buljite u strop. Na kraju vam se posre\u0107i i zaspite od iscrpljenosti. Nekoliko sati kasnije, me\u0111utim, taj se dosadni alarm ponovno ogla\u0161ava, a vi otvarate o\u010di s osje\u0107ajem umora i poznate frustracije.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Problemi kod usnivanja mogu imati nekoliko uzroka. U dana\u0161njem \u010dlanku pokazat \u0107emo vam nekoliko savjeta koji \u0107e vam pomo\u0107i<strong> stvoriti idealne uvjete za nesmetani san.<\/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\" id=\"zasto-je-san-toliko-vazan-za-nas\"><span class=\"ez-toc-section\" id=\"Zasto_je_san_toliko_vazan_za_nas\"><\/span>Za\u0161to je san toliko va\u017ean za nas?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spavanje je jedna od esencijalnih funkcija koje poma\u017eu u odr\u017eavanju situacije pod kontrolom u na\u0161im tijelima. Ve\u0107ina odraslih osoba trebala bi se pridr\u017eavati preporu\u010denih <strong>7 &#8211; 9 sati sna svake no\u0107i.<\/strong> Kad bismo dugoro\u010dno spavali <a href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">manje nego \u0161to nam je potrebno, <\/a>na\u0161a tijela ne bi mogla pravilno obavljati sve bihevioralne i kognitivne funkcije. To se mo\u017ee manifestirati, primjerice, kao <strong>gubitak koncentracije ili nesvjestica, odgo\u0111ene reakcije ili promjene raspolo\u017eenja.<\/strong> Ne biste \u017eeljeli do\u017eivjeti ni\u0161ta od toga tijekom radnih dana.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako lo\u0161e spavate, va\u0161 seksualni \u017eivot tako\u0111er mo\u017ee patiti zbog potencijalnog smanjenja razine <a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" target=\"_blank\" aria-label=\"testosterona (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">testosterona<\/a>, \u0161to je povezano s ni\u017eim apetitom za seks. Me\u0111utim, tako\u0111er ste u opasnosti od <strong>ve\u0107e \u017eelje za hranom i manjeg zadovoljstva nakon \u0161to je pojedete.<\/strong> Spavanje tako\u0111er ima<strong> veliki utjecaj na hormone sitosti i gladi (leptin i grelin).<\/strong> Stoga, poku\u0161avate li smr\u0161avjeti, nikako ne biste trebali podcijeniti njegovu va\u017enost. <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>Me\u0111utim, dugoro\u010dno gledano, nedostatak sna mo\u017ee imati i ozbiljnije posljedice na zdravlje. Naprimjer, povezuje se s ve\u0107im rizikom od razvoja <strong>kroni\u010dnih bolesti<\/strong> poput pretilosti, dijabetesa tipa 2, sr\u010danih bolesti ili problema s <strong>mentalnim zdravljem.<\/strong> Ako ste jedan od onih ljudi koji mogu zaspati bilo gdje i u bilo koje vrijeme, to mo\u017ee biti prednost u tom pogledu. Ali ima nas koji doslovno o\u010dajavamo svaku ve\u010der. Rano odlazimo na spavanje, voljeli bismo zaspati, znamo da se moramo potruditi da bismo se osje\u0107ali odmornima, <strong>a ipak ne mo\u017eemo.<\/strong> Ako nemate sre\u0107e i vi ste tako\u0111er jedan od nas, imamo nekoliko savjeta koji vam mogu <strong>pomo\u0107i da zaspite i pobolj\u0161ate kvalitetu sna.<\/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=\"Za\u0161to je san toliko va\u017ean za nas?\" class=\"wp-image-263800\" width=\"843\" height=\"562\" title=\"Za\u0161to je san toliko va\u017ean 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\" id=\"10-savjeta-za-kvalitetniji-san\"><span class=\"ez-toc-section\" id=\"10_savjeta_za_kvalitetniji_san\"><\/span>10 savjeta za kvalitetniji san<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svatko ima svoje savjete i trikove za bolji san. Neki se ljudi ne tu\u0161iraju vru\u0107om vodom, drugi ne zaspu osim ako le\u017ee na boku i u potpunom mraku. U nastavku vam predstavljamo nekoliko <strong>jednostavnih savjeta<\/strong> koji mogu imati veliki utjecaj na kvalitetu va\u0161eg sna. Pozabavimo se time!<\/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\" id=\"1-stvorite-idealne-uvjete-za-spavanje\"><span class=\"ez-toc-section\" id=\"1_Stvorite_idealne_uvjete_za_spavanje\"><\/span>1. Stvorite idealne uvjete za spavanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nepodcjenjivanje pripreme temelj je uspjeha. Da biste polo\u017eili ispit u \u0161koli, morate u\u010diti. Ako \u017eelite posti\u0107i maksimalne performanse tijekom treninga, morate se zagrijati. Sli\u010dno, tako\u0111er biste se trebali usredoto\u010diti na pripremu za kvalitetan san. Ne brinite, nitko od vas ne tra\u017ei da o\u010distite sobu od negativne energije, postavite hvata\u010de snova iznad kreveta i stavite kamen u svaki kutak sa smiruju\u0107im mo\u0107ima. Usredoto\u010dite se na jednostavne korake jer oni zaista mogu pomo\u0107i.<\/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>Prozra\u010dite<\/strong> svoju spava\u0107u sobu tako da u njoj cirkulira svje\u017ei zrak.<\/li><li>Odr\u017eavajte <strong>temperaturu<\/strong> svoje spava\u0107e sobe <strong>izme\u0111u 15 &#8211; 18 \u00b0C.<\/strong><\/li><li><strong>Prozra\u010dite poplune. <\/strong>Ljeti ih mo\u017eete ostaviti da danju vise na suncu.<\/li><li>Nemojte <strong>imati predebeli ili pretanki poplun.<\/strong><\/li><li>Nabavite <strong>kvalitetan madrac ili ortopedski jastuk.<\/strong> Ako volite spavati na boku, osobno preporu\u010dujem poseban<strong> dugi jastuk<\/strong> za ovu vrstu spavanja (mo\u017eete ga prona\u0107i i pod imenom Husband Pillow).<\/li><li>Zatvorite rolete ili zavjese <strong>kako bi soba ostala mra\u010dna<\/strong>. Ako vas sunce i dalje budi ujutro, poku\u0161ajte spavati s maskom.<\/li><li><strong>Zaspite i spavajte u mirnom okru\u017eenju.<\/strong> Naprimjer, ako \u017eivite na prometnoj cesti, u blizini \u017eeljezni\u010dke stanice ili spavate danju nakon no\u0107ne smjene, isprobajte \u010depi\u0107e za u\u0161i.<\/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=\"Stvorite idealne uvjete za spavanje\" class=\"wp-image-263814\" width=\"843\" height=\"474\" title=\"Stvorite idealne uvjete za spavanje\" 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\" id=\"2-u-poslijepodnevnim-satima-izbjegavajte-kofein\"><span class=\"ez-toc-section\" id=\"2_U_poslijepodnevnim_satima_izbjegavajte_kofein\"><\/span>2. U poslijepodnevnim satima izbjegavajte kofein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U 18 sati popijete petu kavu, a u 22 sata se pitate za\u0161to ne mo\u017eete spavati? Ako ste osjetljiviji na kofein i imate problema kod usnivanja, trebali biste biti vrlo oprezni s njegovim unosom. To je <strong>najpopularniji svjetski stimulans<\/strong> i djeluje na jednostavnom 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 tijelo radi u ciklusu koji traje 24 sata. Od trenutka kada ustanemo i tijekom dana <strong>rastu razine adenozina.<\/strong> Mo\u017eemo to zamisliti kao neku vrstu barometra koji prati koliko smo dugo budni. <strong>\u0160to su vi\u0161e razine, to vi\u0161e \u017eelimo spavati.<\/strong> Ako se adenozin ve\u017ee za svoje receptore, po\u010dinjemo padati u san. I to nas vra\u0107a na ulogu kofeina. On se mo\u017ee vezati za ove receptore umjesto adenozina, blokiraju\u0107i njegovo djelovanje, zbog \u010dega se osje\u0107amo budni i svje\u017ei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najve\u0107a koncentracija <a href=\"https:\/\/gymbeam.hr\/kofeini\" class=\"ek-link\">kofeina<\/a> u tijelu se osje\u0107a otprilike 30 &#8211; 45 minuta nakon ispijanja kave, \u0161to je korisno tijekom napornog dana. Za <span style=\"color: #ff6600\"><a aria-label=\"suplemente (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">suplemente<\/a><\/span>, po\u010detak djelovanja je du\u017ei, op\u0107enito se javlja unutar 60 &#8211; 75 minuta. Problem je, me\u0111utim, u tome \u0161to mo\u017ee pro\u0107i <strong>\u0161est, pa \u010dak i deset sati da trudnice izbace kofein iz tijela<\/strong>. Me\u0111utim, svaka je osoba individualna i na temelju prisutnosti odre\u0111enih gena <strong>razlikujemo se u tome kako reagiramo na kofein.<\/strong> To treba uzeti u obzir prije nego \u0161to u\u017eivate u popodnevnoj kavi. <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>Me\u0111utim, imajte na umu da kava nije jedini izvor kofeina. Ovaj stimulans se mo\u017ee <strong>na\u0107i u \u010daju, energetskim napicima, kao i u popularnim<span style=\"color: #ff6600\"> <\/span><a aria-label=\"spaljiva\u010dima masti  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">spaljiva\u010dima masti<\/span> <\/a>i <\/strong><a href=\"https:\/\/gymbeam.hr\/stimulansi-prije-treninga-1\" target=\"_blank\" aria-label=\"pre-workout suplementima. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">pre-workout suplementima<\/span><\/strong>.<\/a> Ako vje\u017ebate nave\u010der, dobro je odlu\u010diti se za poja\u010diva\u010de i druge proizvode bez stimulansa kako njihova uporaba ne bi utjecala na kvalitetu va\u0161eg sna.<\/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\" id=\"3-nemojte-piti-alkohol\"><span class=\"ez-toc-section\" id=\"3_Nemojte_piti_alkohol\"><\/span>3. Nemojte piti alkohol<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Popijete li \u010da\u0161u vina prije spavanja jer vam poma\u017ee da br\u017ee zaspite? U krivu ste. <strong>Alkohol nam mo\u017ee pomo\u0107i da se opustimo<\/strong> i ubrzamo usnivanje, ali na\u017ealost znanstveno je dokazano da <strong>naru\u0161ava obrasce spavanja, hormone<\/strong> poput melatonina i na\u0161 prirodni cirkadijalni ritam. Ako ciljate na rast mi\u0161i\u0107a, ne\u0107ete biti sretni zbog \u010dinjenice da konzumacija alkohola <span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">smanjuje no\u0107nu proizvodnju hormona rasta HGH<\/a><\/span>, \u0161to mo\u017ee omesti va\u0161e napore u teretani. <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>Iako vam alkohol mo\u017ee pomo\u0107i da zaspite, na kraju <strong>kvaliteta va\u0161eg sna ne\u0107e biti tako visoka<\/strong> kao da ga niste pili. Tako\u0111er imajte na umu da je to <strong>diuretik.<\/strong> Ako vi i va\u0161i prijatelji popijete pet piva nave\u010der na sportskom doga\u0111aju, mo\u017eete se buditi no\u0107u kako biste i\u0161li u toalet. Ako \u017eelite spavati kao beba, preporu\u010dujemo da nave\u010der <strong>alkohol zamijenite, primjerice, \u010dajem od mati\u010dnjaka ili biljnim \u010dajem od lavande koji mo\u017ee imati umiruju\u0107e djelovanje.<\/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\u010dinci alkohola na san\" class=\"wp-image-263828\" width=\"843\" height=\"563\" title=\"U\u010dinci alkohola na san\" 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\" id=\"4-nemojte-jesti-tesku-hranu\"><span class=\"ez-toc-section\" id=\"4_Nemojte_jesti_tesku_hranu\"><\/span>4. Nemojte jesti te\u0161ku hranu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li se ikad prejeli kola\u010da, sendvi\u010da, brownieja, pomfrita, kanapea, \u010dipsa ili drugih slastica na zabavi u popodnevnim satima, a onda ste <strong>nave\u010der bili siti i niste mogli funkcionirati?<\/strong> Ako se ovako prejedete, ne samo da \u0107ete dosta te\u0161ko zaspati, ve\u0107 \u0107e i <strong>kvaliteta sna opet biti lo\u0161a.<\/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>Poku\u0161ajte se dr\u017eati op\u0107ih na\u010dela zdrave prehrane. Napunite tanjur optimalnom porcijom za ve\u010deru koja <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u0107e vas zasititi, ali ne\u0107e preopteretiti \u017eeludac.<\/strong> <\/a>Nakon \u0161to zavr\u0161ite s jelom trebali biste se osje\u0107ati oko 80 % siti. Poku\u0161ajte vidjeti ho\u0107ete li lak\u0161e zaspati nakon \u0161to ste pojeli vi\u0161e ili manje ugljikohidrata, a zatim prilagodite raspodjelu makronutrijenata tijekom dana. U tome je svaka osoba razli\u010dita, pa je najbolje <strong>isprobati ono \u0161to vam odgovara.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/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\" id=\"5-isprobajte-dodatke-prehrani-za-pomoc-kod-usnivanja\"><span class=\"ez-toc-section\" id=\"5_Isprobajte_dodatke_prehrani_za_pomoc_kod_usnivanja\"><\/span>5. Isprobajte dodatke prehrani za pomo\u0107 kod usnivanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Drugi na\u010din da si osigurate bolji san je uklju\u010divanje dodataka prehrani ili bilja, koje \u010desto mo\u017eete dobiti i u obliku <a href=\"https:\/\/gymbeam.hr\/pink-calm-beastpink.html\" target=\"_blank\" aria-label=\"koncentriranog suplementa. (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\">koncentriranog suplementa<\/span>.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to vrijedi isprobati?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a aria-label=\"Melatonin  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Melatonin<\/strong><\/span> <\/a>&#8211; \u010desto se naziva i <strong>hormon spavanja<\/strong> i ima va\u017enu funkciju u tijelu. On signalizira na\u0161im tijelima da je vrijeme za spavanje. Ovaj je dodatak toliko popularan, naprimjer, kod ljudi koji pate od jet laga tijekom putovanja, jer poma\u017ee smanjiti vrijeme potrebno za usnivanje. <strong>Po\u010dnite s 500 mcg, ali postupno pove\u0107avajte na 5 mg<\/strong>. <span style=\"color: #ff6600\">[6] [12] [13]<\/span><\/li><li><span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Magnezij<\/a><\/strong><\/span> &#8211; mineral \u010diji je nedostatak povezan s naru\u0161enom kvalitetom sna. Njegova niska razina vjerojatnije \u0107e se pojaviti kod sporta\u0161a koji ga izgube znojenjem i kod ljudi koji jedu malo hrane koja sadr\u017ei magnezij. Nema sedativne u\u010dinke pa se ne morate brinuti ho\u0107e li vam se prispavati nakon uzimanja magnezija. <strong>Standardna doza magnezija je 200 mg, ali mo\u017eete uzeti i do 400 mg.<\/strong><span style=\"color: #ff6600\"> [13] [15]<\/span><\/li><li><a aria-label=\"Glicin  (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/glicin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Glicin<\/strong><\/span> <\/a>&#8211; neesencijalna aminokiselina koja, prema rezultatima istra\u017eivanja, mo\u017ee pove\u0107ati va\u0161 subjektivni osje\u0107aj odmorenosti nakon bu\u0111enja. <strong>Preporu\u010duje se uzimanje 3 g pola sata do sat vremena prije spavanja.<\/strong><span style=\"color: #ff6600\"> [13-14]<\/span><\/li><li><strong>Lavanda<\/strong> &#8211; biljka povezana s umiruju\u0107im djelovanjem. Poma\u017ee da se opustite, br\u017ee zaspite i pobolj\u0161ate kvalitetu sna. Mo\u017eete ga isprobati u obliku ulja kao dio aromaterapije, dodataka prehrani ili od njega skuhati \u010daj. <strong>Za dodatke koji sadr\u017ee 25 -46 % linaloola, preporu\u010dena koli\u010dina je 80 &#8211; 160 mg.<\/strong><span style=\"color: #ff6600\">[13] [16]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/valeriana-lekarska-60-kaps-gymbeam.html\" class=\"ek-link\"><span style=\"color: #ff6600\"><strong>Valerijana<\/strong><\/span> <\/a>&#8211; biljka koja se svrstava me\u0111u najprou\u010davanije pomaga\u010de kod usnivanja. Poput glicina, smatra se da utje\u010de na osje\u0107aj odmorenosti nakon bu\u0111enja. <strong>Obi\u010dno se uzima doza od 450 mg valerijanske kiseline s 0,8 &#8211; 1 % valerijanske kiseline, pola sata do sat prije spavanja. <\/strong><span style=\"color: #ff6600\">[22]<\/span><\/li><li><strong>Ljekoviti mati\u010dnjak<\/strong> &#8211; biljka sa sedativnim djelovanjem koja ima u\u010dinak smirivanja tijela i smanjenja tjeskobe. Stoga se \u010desto preporu\u010duje i za pote\u0161ko\u0107e sa spavanjem. Mo\u017eete ga isprobati u obliku \u010daja ili dodatka prehrani. <strong>Obi\u010dno se doza od 600 mg uzima pola sata prije spavanja.<\/strong> <span style=\"color: #ff6600\">[21]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/gaba-120-kaps-gymbeam.html\" class=\"ek-link\"><strong><span style=\"color: #ff6600\">GABA<\/span><\/strong> <\/a>&#8211; djeluje kao neurotransmiter u sredi\u0161njem \u017eiv\u010danom sustavu. Mo\u017ee pomo\u0107i u smanjenju razine osje\u0107aja stresa, \u010dime olak\u0161ava usnivanje. <strong>Obi\u010dno se uzima doza od 3000 &#8211; 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=\"Dodaci prehrani za pru\u017eanje podr\u0161ke spavanju\" class=\"wp-image-263842\" width=\"843\" height=\"593\" title=\"Dodaci prehrani za pru\u017eanje podr\u0161ke spavanju\" 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\" id=\"6-ne-vjezbajte-navecer\"><span class=\"ez-toc-section\" id=\"6_Ne_vjezbajte_navecer\"><\/span>6. Ne vje\u017ebajte nave\u010der<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Redovite sportske aktivnosti mogu pobolj\u0161ati kvalitetu va\u0161eg sna.<\/strong> No, ako nave\u010der odete na trening i svoje performanse potpomognete poja\u010diva\u010dem ili spaljiva\u010dem masti s <strong>kofeinom<\/strong>, to mo\u017ee imati upravo suprotan u\u010dinak na san. Nave\u010der bismo vam, stoga, preporu\u010dili da<strong> koristite<\/strong> isklju\u010divo <strong>dodatke bez kofeina<\/strong>. Osim toga, tjelesna aktivnost privremeno pove\u0107ava tjelesnu temperaturu, \u0161to tako\u0111er mo\u017ee uzrokovati da oni osjetljiviji pojedinci te\u0161ko zaspu. <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 sigurni odnosi li se ovaj problem na vas? Tada nema ni\u0161ta lak\u0161e od toga da neko vrijeme vodite dnevnik u koji \u0107ete<strong> zapisati kada ste trenirali i kako ste zaspali.<\/strong> Ako ustanovite da ne mo\u017eete spavati nakon bavljenja sportom, bilo bi idealno da s treningom krenete u jutarnjim satima. Kao zadnje rje\u0161enje, bilo bi po\u017eeljno <strong>prestati s intenzivnom sportskom aktivno\u0161\u0107u najkasnije tri sata prije nego \u0161to namjeravate zaspati.<\/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\" id=\"7-idite-spavati-svaki-dan-u-isto-vrijeme\"><span class=\"ez-toc-section\" id=\"7_Idite_spavati_svaki_dan_u_isto_vrijeme\"><\/span>7. Idite spavati svaki dan u isto vrijeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kao \u0161to smo spomenuli iznad, na\u0161e tijelo je sofisticirani sustav koji <strong>djeluje na temelju pribli\u017eno 24-satnih cirkadijalnih ritama.<\/strong> Me\u0111utim, oni se razlikuju za svaku osobu. Neki ljudi spadaju u takozvane<strong> &#8220;rane ptice&#8221;<\/strong> jer im je ugodnije rano ustajati i ranije zaspati. S druge strane, drugi ljudi su <strong>no\u0107ne sove<\/strong>, radije ostaju budni do kasno i kasnije ustaju. Isto tako postoji jo\u0161 jedna skupina ljudi koja nema posebne sklonosti za spavanje ili ustajanje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U koju god kategoriju spadali, <strong>potrudite se da va\u0161a rutina bude \u0161to redovitija.<\/strong> Naravno, ako ste medicinska sestra koja izmjenjuje dnevnu i no\u0107nu smjenu, nije ba\u0161 tako jednostavno. Me\u0111utim, postoji mnogo ljudi koji bi mogli imati redovitu rutinu, a ipak je dobrovoljno poremete.<strong> Ako legnete i ustanete u odre\u0111eno vrijeme, va\u0161e \u0107e se tijelo naviknuti na to.<\/strong> Zatim, kako se pribli\u017eava ovaj sat, po\u010det \u0107ete se osje\u0107ati umorno i bit \u0107e lak\u0161e zaspati. Zbog te redovitosti ustajanje ujutro bit \u0107e vam manje izazovno. Ako po\u010dnete redovito postavljati alarm za 6 sati ujutro, va\u0161e \u0107e se tijelo naviknuti na ustajanje i mo\u017eda \u0107e se <strong>u ovo doba po\u010deti buditi samo.<\/strong> Poku\u0161ajte odr\u017eati ovu rutinu tijekom vikenda, jer \u0107ete omesti svoju rutinu u zabavi cijelu no\u0107, a zatim u nedjelju cijeli dan izle\u017eavaju\u0107i se u krevetu. Na kraju bi to bilo prili\u010dno \u0161tetno.<\/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=\"Imajte redovitu rutinu spavanja\" class=\"wp-image-263856\" width=\"843\" height=\"562\" title=\"Imajte redovitu rutinu spavanja\" 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\" id=\"8-zamijenite-svoj-mobitel-knjigom\"><span class=\"ez-toc-section\" id=\"8_Zamijenite_svoj_mobitel_knjigom\"><\/span>8. Zamijenite svoj mobitel knjigom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li mobitel postavili na no\u0107ni na\u010din rada i pitate se kako ste do\u0161li u kontakt s plavim svjetlom? Mo\u017eda ni ne shva\u0107ate gdje se s njime susre\u0107ete. Osim mobitela, vreba i na<strong> tabletima, ra\u010dunalima ili TV ekranima.<\/strong> Postoji nekoliko na\u010dina da se to izbjegne. Za veliki postotak njih postoji mogu\u0107nost <strong>prigu\u0161enja ovog zra\u010denja nakon odre\u0111enog sata.<\/strong> Tako\u0111er mo\u017eete poku\u0161ati koristiti <strong>nao\u010dale koje bi trebale u odre\u0111enoj mjeri blokirati plavo svjetlo.<\/strong> Najbolji na\u010din da izbjegnete ovo svjetlo je da se nave\u010der &#8220;isklju\u010dite iz elektronike&#8221; i posvetite vrijeme drugim aktivnostima.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako bi bilo da <strong>iskoristite priliku za \u010ditanje knjiga ili \u010dasopisa, slu\u0161anje podcasta ili zapisivanje svojih misli.<\/strong> Ova \u0107e promjena vjerojatno imati pozitivan u\u010dinak na kvalitetu va\u0161eg sna, ali mo\u017ee djelovati i kao oblik <strong>mentalnog \u010di\u0161\u0107enja.<\/strong> Primjerice, ako \u010ditanje pretvorite u svoj ve\u010dernji ritual, vidjet \u0107ete da se va\u0161e tijelo navikava, a s vremenom, nakon \u0161to pro\u010ditate nekoliko stranica, po\u017eeljet \u0107ete automatski zaspati. <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\" id=\"9-izbjegavajte-stres-navecer\"><span class=\"ez-toc-section\" id=\"9_Izbjegavajte_stres_navecer\"><\/span>9. Izbjegavajte stres nave\u010der<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stres je normalan dio na\u0161eg \u017eivota i mislim da ga se nikada ne\u0107emo u potpunosti rije\u0161iti. Me\u0111utim, ako \u017eelite rije\u0161iti probleme kod usnivanja i samog spavanja, <strong>poku\u0161ajte izbje\u0107i stresne situacije i situacije zbog kojih se op\u0107enito osje\u0107ate negativno, barem nave\u010der.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Znate li da kada otvorite poslovni e-mail, iz njega \u0107e isko\u010diti na desetke novih odgovornosti koje morate rije\u0161iti, kao \u0161to \u0107ete vidjeti i mnogo nedovr\u0161enih zadataka otprije, i tako \u0107e vas sve to dr\u017eati budnima? Ionako nave\u010der vjerojatno ne\u0107ete mo\u0107i ni\u0161ta rije\u0161iti, samo \u0107e vam nepotrebno preplaviti um.<strong> Ostavite svoje zadatke za jutro,<\/strong> kada \u0107ete biti bistri. Jednako tako, poku\u0161ajte se u ranijim satima nositi s neugodnim razgovorima, va\u017enim odlukama i drugim stvarima koje bi vas nave\u010der nepotrebno opteretile. <strong>Pobrinite se samo o tome da vam je udobno i smirite svoj um prije spavanja<\/strong>. Dodatak prehrani  <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/pink-calm-beastpink.html\" target=\"_blank\" aria-label=\"Pink Calm (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Pink Calm<\/a><\/span><\/strong> koji sadr\u017ei <strong>\u0161est biljnih ekstrakata<\/strong> tako\u0111er mo\u017ee pomo\u0107i.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako \u017eelite saznati vi\u0161e o tome kako stres utje\u010de na nas i \u0161to ga poma\u017ee smanjiti, ne biste trebali propustiti \u010dlanak <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" aria-label=\"Za\u0161to je stres opasan za nas i kako ga smanjiti? (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Za\u0161to je stres opasan za nas i kako ga smanjiti?<\/a><\/strong><\/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\" id=\"10-opustite-se\"><span class=\"ez-toc-section\" id=\"10_Opustite_se\"><\/span>10. Opustite se<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ova je to\u010dka usko<strong> povezana sa spomenutim smanjenjem stresa.<\/strong> Ako se \u017eelite nave\u010der osje\u0107ati opu\u0161teno i bolje spavati, \u010desto nije dovoljno samo <strong>ukloniti uzro\u010dnike stresa.<\/strong> Poku\u0161ajte naginjati prema <strong>aktivnostima opu\u0161tanja<\/strong> i uklju\u010diti ih u svoj \u017eivot. Za\u0161to ne isprobate usredoto\u010denu svjesnost (engl. mindfulness), vru\u0107u kupku, masa\u017eu koju \u0107e vam priu\u0161titi partner ili bilo \u0161to drugo \u0161to \u0107e vas smiriti? Slu\u0161anje umiruju\u0107e glazbe, zvukova prirode ili frekvencija opu\u0161tanja tako\u0111er mo\u017ee dobro funkcionirati. Naprimjer, popularni binauralni ritmovi tako\u0111er \u0107e vam pomo\u0107i u smirivanju. Isprobajte sami \u0161to vam odgovara. Poku\u0161ajte <strong>redovito<\/strong> uklju\u010divati takve aktivnosti <strong>prije spavanja.<\/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=\"Umiruju\u0107e tehnike opu\u0161tanja\" class=\"wp-image-263870\" width=\"843\" height=\"563\" title=\"Umiruju\u0107e tehnike opu\u0161tanja\" 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\" id=\"sto-valja-zapamtiti\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako je san savr\u0161eno prirodna stvar, za mnoge od nas <strong>usnivanje mo\u017ee predstavljati prili\u010dno velik zadatak<\/strong>. No, kao \u0161to vidite, postoje mnogi \u010dimbenici koji utje\u010du na san, a na vama je kako \u0107ete im pristupiti. Me\u0111utim, poku\u0161ajte postupno primjenjivati na\u0161e savjete i vidjet \u0107ete da \u0107e vam na kraju <strong>do\u0107i taj slatki san i redovito \u0107ete se buditi osje\u0107aju\u0107i se odmornima.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kako vi stojite sa spavanjem? <strong>Valjate li se satima po krevetu ili mo\u017eete zaspati \u010dak i ako netko pored vas sije\u010de drvo motornom pilom?<\/strong> Podijelite svoja iskustva s nama, a ako vam se svidio ovaj \u010dlanak, ne zaboravite ga podijeliti sa svojim prijateljima. Mo\u017eda \u0107ete im u\u0161tedjeti nekoliko neprospavanih no\u0107i.<\/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 li problema vezanih uz usnivanje i kvalitetu sna? U dana\u0161njem \u010dlanku raspravljamo o nekoliko jednostavnih savjeta koji vam mogu pomo\u0107i da se dobro naspavate.<\/p>\n","protected":false},"author":100,"featured_media":263887,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":10,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6500,7328,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-300110","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-dodaci-prehrani-hr","9":"tag-san-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kako brzo zaspati? 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