{"id":726827,"date":"2025-06-07T12:26:04","date_gmt":"2025-06-07T10:26:04","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=726827"},"modified":"2025-06-07T12:26:33","modified_gmt":"2025-06-07T10:26:33","slug":"zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/","title":{"rendered":"Za\u0161to se debljamo kad ne spavamo dovoljno i koliko bismo trebali spavati kako bismo to izbjegli?"},"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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#Kako_nedovoljno_sna_povecava_rizik_od_prekomjerne_tezine_i_pretilosti\" title=\"Kako nedovoljno sna pove\u0107ava rizik od prekomjerne te\u017eine i pretilosti?\">Kako nedovoljno sna pove\u0107ava rizik od prekomjerne te\u017eine i pretilosti?<\/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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#1_Hormonalna_neravnoteza\" title=\"1. Hormonalna neravnote\u017ea\">1. Hormonalna neravnote\u017ea<\/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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#2_Kad_smo_umorni_manje_se_krecemo\" title=\"2. Kad smo umorni, manje se kre\u0107emo\">2. Kad smo umorni, manje se kre\u0107emo<\/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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#3_Poremecen_cirkadijalni_ritam\" title=\"3. Poreme\u0107en cirkadijalni ritam\">3. Poreme\u0107en cirkadijalni ritam<\/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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#4_Najveci_je_rizik_rad_u_smjenama\" title=\"4. Najve\u0107i je rizik rad u smjenama\">4. Najve\u0107i je rizik rad u smjenama<\/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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#Kako_ne_mrsavimo_zbog_loseg_sna\" title=\"Kako ne mr\u0161avimo zbog lo\u0161eg sna?\">Kako ne mr\u0161avimo zbog lo\u0161eg sna?<\/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\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na prvi pogled, veza izme\u0111u sna i tjelesne te\u017eine mo\u017eda se ne \u010dini jasnom. Me\u0111utim, svatko tko je iskusio dan nakon neprospavane no\u0107i zna da je, osim umora i lijenosti, imao ve\u0107u \u017eelju za jelom. Nakon lo\u0161e prospavane no\u0107i najugodnije je sklup\u010dati se na kau\u010du i posegnuti za grickalicama. Globalno se kvaliteta sna pogor\u0161ava. Umjetna rasvjeta tome doprinosi, kao i stalno <a href=\"https:\/\/gymbeam.hr\/blog\/kako-beskonacno-pregledavanje-po-drustvenim-mrezama-utjece-na-vas\/\" target=\"_blank\" rel=\"noreferrer noopener\">zurenje u zaslone<\/a>. Zato ne \u010dudi da sve vi\u0161e osoba s nekvalitetnim snom pati od prekomjerne te\u017eine i pretilosti.      <\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_nedovoljno_sna_povecava_rizik_od_prekomjerne_tezine_i_pretilosti\"><\/span>Kako nedovoljno sna pove\u0107ava rizik od prekomjerne te\u017eine i pretilosti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Velika je razlika spavamo li lo\u0161e jednom ili redovito lo\u0161e spavamo. Jedan dan akutnog nedostatka sna ne mora zna\u010diti katastrofu. Lo\u0161iji je <strong>kroni\u010dni nedostatak sna<\/strong>. Osobe \u010diji je san neadekvatan, stoga redovito<strong> kra\u0107i od 6 do 7 sati,<\/strong> sklonije su debljanju. To nam dokazuju brojna istra\u017eivanja koja pokazuju da je <a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-bmi-kalkulator-i-je-li-uopce-pouzdan\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BMI<\/strong><\/a>        <strong> <\/strong>osoba koje <strong>malo spavaju vi\u0161i<\/strong> od <a href=\"https:\/\/gymbeam.hr\/blog\/bmi-kalkulator\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI-ja<\/a> osoba koje redovito spavaju najmanje 8 sati <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metaanaliza iz 2017. godine objavljena u European Journal of Clinical Nutrition (EJCN) pokazala je da osobe s nedostatkom sna <strong>jedu u prosjeku 385 kcal vi\u0161e dnevno<\/strong> od osoba s normalnim snom <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/mark><\/sup>. Za\u0161to je to tako? Odgovor se nalazi u <strong>hormonalnim promjenama<\/strong> koje se javljaju kad tijelu treba vi\u0161e odmora nego \u0161to je dobilo. Te hormonalne promjene prisiljavaju na\u0161 umorni mozak da tra\u017ei vi\u0161e hrane nego \u0161to je potrebno. Kod kroni\u010dnog nedostatka sna, to <strong>prejedanje <\/strong>tako\u0111er \u0107e se odraziti na tjelesnu te\u017einu.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg\" alt=\"Kako kratki san pove\u0107ava rizik od prekomjerne te\u017eine i pretilosti?\" class=\"wp-image-726119\" title=\"Kako kratki san pove\u0107ava rizik od prekomjerne te\u017eine i pretilosti?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Hormonalna_neravnoteza\"><\/span>1. Hormonalna neravnote\u017ea<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormoni koji su najvi\u0161e poreme\u0107eni zbog nedostatka sna upravo su oni koji nam javljaju <strong>o gladi i sitosti. <\/strong><\/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\">\n<li><strong>Grelin je hormon odgovoran za osje\u0107aj gladi.<\/strong> Djeluje vrlo jednostavno \u2013 ako ga imamo <strong>vi\u0161e<\/strong> ,<strong> osje\u0107amo glad.<\/strong> Ako ga imamo <strong>manje<\/strong>, <strong>ne osje\u0107amo glad.<\/strong> Ako spavamo lo\u0161e ili nedovoljno, na\u0161a razina grelina prirodno je vi\u0161a. Zato smo gladniji nakon nedovoljno sna <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup>.  <\/li>\n\n\n\n<li>Na suprotnoj strani nalazi se <strong>leptin, hormon sitosti. <\/strong>Proizvodi ga masno tkivo i signalizira mozgu <strong>kad bismo trebali jesti vi\u0161e i kad smo siti<\/strong>. Tako\u0111er funkcionira jednostavno \u2013 visoke razine signaliziraju sitost, a niske razine tjeraju nas da jedemo vi\u0161e. Njegova lo\u0161a regulacija tipi\u010dna je za pretile osobe, kod kojih osje\u0107aj sitosti dolazi kasnije. Tako\u0111er su u opasnosti od <strong>leptinske rezistencije<\/strong>, gdje mozak ne reagira pravilno na signale tijela i <strong>prisiljava\u201c nas da jedemo puno vi\u0161e nego \u0161to je potrebno<\/strong>. U slu\u010daju nedostatka sna, njegove su razine ni\u017ee, \u0161to signalizira mozgu da jede vi\u0161e <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/mark><\/sup>.     <\/li>\n<\/ul>\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=\"44254,44248,41284,33496,74590,80188,48604,86272,8805\" ><\/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<p>Nedostatak sna tako\u0111er prati aktivniji <strong>simpati\u010dki \u017eiv\u010dani sustav<\/strong>, onaj koji je odgovoran za <strong>reakciju na stres<\/strong>. Rezultat su vi\u0161e razine <strong>kortizola<\/strong> koji, izme\u0111u ostalog, poma\u017ee u <strong>pohrani masti<\/strong>. Zajedno s naru\u0161enom osjetljivo\u0161\u0107u na <strong>inzulin<\/strong>, kalorije koje unosimo lak\u0161e se pohranjuju tamo gdje ih ne \u017eelimo <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4, 5]<\/mark><\/sup>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Rezultat je naru\u0161ena ravnote\u017ea:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>vi\u0161e grelina<\/strong> \u2013 govori nam da smo gladniji<\/li>\n\n\n\n<li><strong>manje leptina<\/strong> \u2013 to nam govori da bismo trebali jesti vi\u0161e i da \u0107emo se kasnije osje\u0107ati sitijima<\/li>\n\n\n\n<li><strong>vi\u0161e kortizola<\/strong> \u2013 masti \u0107e se lak\u0161e pohraniti <\/li>\n\n\n\n<li><strong>osjetljivost na inzulin je naru\u0161ena<\/strong>, \u0161to tako\u0111er poti\u010de bolju pohranu masti i <strong>pove\u0107ava rizik od dijabetesa tipa 2<\/strong> <\/li>\n<\/ul>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"2_Kad_smo_umorni_manje_se_krecemo\"><\/span>2. Kad smo umorni, manje se kre\u0107emo<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Umor, uz nedostatak sna, prirodno <strong>smanjuje na\u0161u potro\u0161nju kalorija<\/strong>. Puno nam je bolje u udobnosti kau\u010da ili kreveta, a ako imamo priliku, \u0161tedimo energiju u svakoj aktivnosti. Kad smo umorni, tako\u0111er je ve\u0107a vjerojatnost da \u0107emo presko\u010diti planirani trening ili drugu fizi\u010dku aktivnost. U slu\u010daju kroni\u010dnog nedostatka sna i kroni\u010dnog umora, to <strong>\u0107e dugoro\u010dno smanjiti na\u0161u potro\u0161nju kalorija<\/strong>, \u0161to \u0107e, uz pove\u0107ani unos kalorija, uzrokovati debljanje. To se mo\u017ee \u010diniti kao <strong>\u201eusporeni metabolizam&#8221;, ali<\/strong> zapravo je rije\u010d o nedostatku aktivnosti zbog umora.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg\" alt=\"Kad smo umorni, manje se kre\u0107emo\" class=\"wp-image-726136\" title=\"Kad smo umorni, manje se kre\u0107emo\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Poremecen_cirkadijalni_ritam\"><\/span>3. Poreme\u0107en cirkadijalni ritam<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lo\u0161a kvaliteta sna izravno remeti prirodni cirkadijalni ritam koji upravlja ljudskim tijelom. Taj 24-satni ciklus evolucijski je postavljen zbog duljine dana na na\u0161em planetu. Njegovo pravilno funkcioniranje kontroliraju prvenstveno hormoni, uklju\u010duju\u0107i kortizol, ali i <a href=\"https:\/\/gymbeam.hr\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melatonin<\/strong><\/a><strong>.<\/strong> Melatonin se osloba\u0111a tijekom spavanja. Kod kroni\u010dnog nedostatka sna, koncentracija melatonina <strong>je ni\u017ea<\/strong>, \u0161to opet dovodi do ve\u0107eg rizika od pretilosti. To je zato \u0161to ima va\u017enu ulogu u metabolizmu lipida (masti) i poma\u017ee <strong>u regulaciji visceralnog masnog tkiva <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6, 7]<\/mark><\/sup><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Najveci_je_rizik_rad_u_smjenama\"><\/span>4. Najve\u0107i je rizik rad u smjenama<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.hr\/blog\/rad-u-smjenama-kako-se-pravilno-hraniti-i-ne-udebljati-tijekom-rada-u-nocnim-smjenama\/\" target=\"_blank\" rel=\"noreferrer noopener\">Radnici u smjenama<\/a> stalno su izlo\u017eeni kroni\u010dnom nedostatku sna i naru\u0161enom cirkadijalnom ritmu. <strong>Tako\u0111er imaju pove\u0107an rizik od kardiometaboli\u010dkih bolesti <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup>.<\/strong> Osobe koje putuju kroz vi\u0161e vremenskih zona sli\u010dno pate. To je poznato kao <strong>\u201ejet lag\u201c, kad<\/strong> se tijelo ne mo\u017ee brzo prilagoditi drugoj vremenskoj zoni. Najgori je slu\u010daj nesanica, tj. kroni\u010dna nesanica, koju mogu uzrokovati razni \u010dimbenici.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_ne_mrsavimo_zbog_loseg_sna\"><\/span>Kako ne mr\u0161avimo zbog lo\u0161eg sna?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Idealna duljina sna donekle je individualna i ovisi uglavnom o dobi. Op\u0107a je preporuka interval od 7 do 9 sati. <strong>Statisti\u010dki, 7,5 sati kvalitetnog sna je najzdravije <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9, 10]<\/mark><\/sup>.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za <a href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\">najkvalitetniji san<\/a>, savjetuje se odr\u017eavati redovitost, tj. zaspati i probuditi se u isto vrijeme, odr\u017eavati temperaturu u sobi (otprilike 18 \u00b0C) i pu\u0161tati \u0161to manje svjetla. Tako\u0111er je dobra ideja ne koristiti se mobitelom ili drugim ure\u0111ajima koji emitiraju svjetlost prije spavanja. Idealno je stvoriti vlastitu ve\u010dernju rutinu koja \u0107e nam pomo\u0107i da zaspimo. Ponekad je dovoljno <strong>zamijeniti mobitel knjigom<\/strong> u zadnjim satima dana <strong>.<\/strong>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju rada u smjenama, nesanice ili putovanja, uzimanje <a href=\"https:\/\/gymbeam.hr\/melatonin-sprej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">melatonina<\/a> i <a href=\"https:\/\/gymbeam.hr\/l-triptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">triptofana<\/a> prije spavanja tako\u0111er mo\u017ee pomo\u0107i.<strong> Melatonin se proizvodi iz triptofana i poma\u017ee u smanjenju vremena potrebnog za usnivanje.<\/strong> Ako vas zanima tema sna i energije, preporu\u010dujemo da pro\u010ditate na\u0161 \u010dlanak <a href=\"https:\/\/gymbeam.hr\/blog\/spavanje-najucinkovitiji-nacin-za-podizanje-energije-i-gubitak-masnog-tkiva\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>San: naju\u010dinkovitiji na\u010din za podizanje energije i sagorijevanje masti.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"733\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png\" alt=\"Kako ne mr\u0161avimo zbog lo\u0161eg sna?\" class=\"wp-image-726153\" title=\"Kako ne mr\u0161avimo zbog lo\u0161eg sna?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-400x261.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1536x1002.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51.png 1690w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kroni\u010dni <strong>nedostatak sna<\/strong> doslovno <strong>remeti hormonalnu ravnote\u017eu u tijelu<\/strong> i prisiljava nas da jedemo vi\u0161e nego \u0161to je potrebno. Zajedno s umorom i nedostatkom tjelovje\u017ebe, to stvara recept za vrlo lako debljanje. Tome ne poma\u017ee poreme\u0107en cirkadijalni ritam zbog kojeg \u0107e se masno tkivo u\u010dinkovitije pohranjivati. Zbog tih i drugih razloga, san je jedan od najva\u017enijih stupova zdravog na\u010dina \u017eivota i mo\u017ee biti klju\u010dan \u010dimbenik na putu do figure iz snova.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako vam se svidio ovaj \u010dlanak, radovat \u0107emo se svakom dijeljenju. Ne zaboravite nam javiti u komentarima koliko sati dnevno spavate.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\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.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\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.hr\/za-bolji-san\" 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Svatko tko je iskusio dan nakon neprospavane no\u0107i zna da je, osim umora i lijenosti, imao vi\u0161e \u017eelje za jelom. Nakon lo\u0161e prospavane no\u0107i najugodnije je sklup\u010dati se na kau\u010du i posegnuti za grickalicama. Stoga nas ne mo\u017ee \u010duditi da sve vi\u0161e osoba s nekvalitetnim snom pati od prekomjerne te\u017eine i pretilosti. Kako se izvu\u0107i iz toga?    <\/p>\n","protected":false},"author":239,"featured_media":726324,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6368,7328,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-726827","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-mrsavljenje-hr","9":"tag-san-hr","10":"tag-zdravlje-hr","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Za\u0161to se debljamo kad ne spavamo dovoljno i koliko bismo trebali spavati kako bismo to izbjegli? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako su nedostatak sna, debljanje i mr\u0161avljenje povezani? Koliko sati dnevno treba spavati za bolje mr\u0161avljenje? Odgovori se kriju u \u010dlanku.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/zasto-se-debljamo-kad-ne-spavamo-dovoljno-i-koliko-bismo-trebali-spavati-kako-bismo-to-izbjegli\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Za\u0161to se debljamo kad ne spavamo dovoljno i koliko bismo trebali spavati kako bismo to izbjegli? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Kako su nedostatak sna, debljanje i mr\u0161avljenje povezani? Koliko sati dnevno treba spavati za bolje mr\u0161avljenje? 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