{"id":727033,"date":"2025-06-02T19:41:55","date_gmt":"2025-06-02T17:41:55","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=727033"},"modified":"2025-06-05T19:48:18","modified_gmt":"2025-06-05T17:48:18","slug":"proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/","title":{"rendered":"Pro\u010d p\u0159ib\u00edr\u00e1me, kdy\u017e m\u00e1lo sp\u00edme, a kolik sp\u00e1t, abychom se tomu vyhnuli?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#Jak_kratky_spanek_zvysuje_riziko_nadvahy_a_obezity\" title=\"Jak kr\u00e1tk\u00fd sp\u00e1nek zvy\u0161uje riziko nadv\u00e1hy a obezity?\">Jak kr\u00e1tk\u00fd sp\u00e1nek zvy\u0161uje riziko nadv\u00e1hy a obezity?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#1_Hormonalni_nerovnovaha\" title=\"1. Hormon\u00e1ln\u00ed nerovnov\u00e1ha\">1. Hormon\u00e1ln\u00ed nerovnov\u00e1ha<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#2_Unaveni_se_mene_hybeme\" title=\"2. Unaven\u00ed se m\u00e9n\u011b h\u00fdbeme\">2. Unaven\u00ed se m\u00e9n\u011b h\u00fdbeme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#3_Rozladene_biorytmy\" title=\"3. Rozlad\u011bn\u00e9 biorytmy\">3. Rozlad\u011bn\u00e9 biorytmy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#4_Nejvetsim_rizikem_je_prace_na_smeny\" title=\"4. Nejv\u011bt\u0161\u00edm rizikem je pr\u00e1ce na sm\u011bny\">4. Nejv\u011bt\u0161\u00edm rizikem je pr\u00e1ce na sm\u011bny<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#Jak_nepribrat_kvuli_spatnemu_spanku\" title=\"Jak nep\u0159ibrat kv\u016fli \u0161patn\u00e9mu sp\u00e1nku?\">Jak nep\u0159ibrat kv\u016fli \u0161patn\u00e9mu sp\u00e1nku?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/proc-pribirame-kdyz-malo-spime-a-kolik-spat-abychom-se-tomu-vyhnuli\/#Zaver\" title=\"Z\u00e1v\u011br\">Z\u00e1v\u011br<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na prvn\u00ed pohled se nemus\u00ed spojen\u00ed mezi sp\u00e1nkem a t\u011blesnou hmotnost\u00ed zd\u00e1t jednozna\u010dn\u00e9. Ka\u017ed\u00fd, kdo za\u017eil den po probd\u011bl\u00e9 noci, v\u0161ak v\u00ed, \u017ee krom\u011b \u00fanavy a lenosti mu v\u00edce chutnalo j\u00eddlo. Po nekvalitn\u00edm sp\u00e1nku je nejpohodln\u011bj\u0161\u00ed svalit se na gau\u010d a vrhnout na snacky. Kvalita sp\u00e1nku je celosv\u011btov\u011b st\u00e1le hor\u0161\u00ed. P\u0159isp\u00edv\u00e1 k tomu um\u011bl\u00e9 osv\u011btlen\u00ed, ale tak\u00e9 neust\u00e1l\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nas-ovlivnuje-neustale-scrollovani-socialnich-siti\/\" target=\"_blank\" rel=\"noreferrer noopener\">d\u00edv\u00e1n\u00ed do obrazovek<\/a>. Proto se nem\u016f\u017eeme divit, \u017ee st\u00e1le v\u00edce lid\u00ed s nekvalitn\u00edm sp\u00e1nkem trp\u00ed nadv\u00e1hou a obezitou.     <\/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=\"Jak_kratky_spanek_zvysuje_riziko_nadvahy_a_obezity\"><\/span>Jak kr\u00e1tk\u00fd sp\u00e1nek zvy\u0161uje riziko nadv\u00e1hy a obezity?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je velk\u00fd rozd\u00edl v tom, jestli jsme se \u0161patn\u011b vyspali jednou nebo \u0161patn\u011b sp\u00edme pravideln\u011b. Jeden den akutn\u00ed sp\u00e1nkov\u00e9 deprivace je\u0161t\u011b nemus\u00ed znamenat katastrofu. Hor\u0161\u00ed je <strong>chronick\u00fd nedostatek sp\u00e1nku<\/strong>. Lid\u00e9, jejich\u017e sp\u00e1nek je nedostate\u010dn\u00fd, a tedy pravideln\u011b<strong> krat\u0161\u00ed ne\u017e 6-7 hodin,<\/strong> jsou n\u00e1chyln\u011bj\u0161\u00ed k p\u0159ib\u00edr\u00e1n\u00ed. D\u016fkazy o tom m\u00e1me z mnoha studi\u00ed, kter\u00e9 ukazuj\u00ed, \u017ee <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-bmi-kalkulacka-a-je-vubec-spolehliva\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BMI<\/strong><\/a> lid\u00ed, kte\u0159\u00ed <strong>sp\u00ed m\u00e1lo, je vy\u0161\u0161\u00ed<\/strong> ne\u017e <a href=\"https:\/\/gymbeam.cz\/blog\/bmi-kalkulacka\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI<\/a> lid\u00ed, kte\u0159\u00ed pravideln\u011b sp\u00ed alespo\u0148 8 hodin <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Metaanal\u00fdza publikovan\u00e1 v EJCN (European Journal of Clinical Nutrition) z roku 2017 uk\u00e1zala, \u017ee lid\u00e9 s nedostatkem sp\u00e1nku <strong>sn\u011bd\u00ed v pr\u016fm\u011bru o 385 kcal denn\u011b v\u00edce<\/strong> ne\u017e lid\u00e9 s norm\u00e1ln\u00edm sp\u00e1nkem <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>. Pro\u010d je tomu tak? Odpov\u011b\u010f najdeme v <strong>hormon\u00e1ln\u00edch zm\u011bn\u00e1ch<\/strong>, kter\u00e9 nast\u00e1vaj\u00ed v p\u0159\u00edpad\u011b, \u017ee t\u011blo vy\u017eaduje v\u00edce odpo\u010dinku, ne\u017e mu bylo dop\u0159\u00e1no. Tyto hormon\u00e1ln\u00ed zm\u011bny nut\u00ed n\u00e1\u0161 unaven\u00fd mozek vyhled\u00e1vat v\u00edce j\u00eddla, ne\u017e je zapot\u0159eb\u00ed. P\u0159i chronick\u00e9m nedostatku sp\u00e1nku se toto <strong>p\u0159ej\u00edd\u00e1n\u00ed <\/strong>projev\u00ed i na t\u011blesn\u00e9 hmotnosti.    <\/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=\"Jak kr\u00e1tk\u00fd sp\u00e1nek zvy\u0161uje riziko nadv\u00e1hy a obezity?\" class=\"wp-image-726119\" title=\"Jak kr\u00e1tk\u00fd sp\u00e1nek zvy\u0161uje riziko nadv\u00e1hy a obezity?\" 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_Hormonalni_nerovnovaha\"><\/span>1. Hormon\u00e1ln\u00ed nerovnov\u00e1ha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Hormony, kter\u00e9 jsou v d\u016fsledku nedostatku sp\u00e1nku rozhozen\u00e9 nejv\u00edce, jsou pr\u00e1v\u011b ty, kter\u00e9 rozhoduj\u00ed <strong>o hladu a sytosti<\/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>Ghrelin je hormon zodpov\u011bdn\u00fd za pocit hladu.<\/strong> Funguje velmi jednodu\u0161e &#8211; pokud ho m\u00e1me <strong>v\u00edce, c\u00edt\u00edme hlad.<\/strong> M\u00e1me-li ho naopak <strong>m\u00e9n\u011b, hlad nepoci\u0165ujeme.<\/strong> V p\u0159\u00edpad\u011b, \u017ee se vysp\u00edme \u0161patn\u011b nebo nedostate\u010dn\u011b, je hladina ghrelinu p\u0159irozen\u011b vy\u0161\u0161\u00ed. Proto m\u00e1me po nedostatku sp\u00e1nku vy\u0161\u0161\u00ed hlad <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup>. <\/li>\n\n\n\n<li>Na opa\u010dn\u00e9 stran\u011b stoj\u00ed <strong>leptin, hormon sytosti. <\/strong>Ten je produkov\u00e1n tukovou tk\u00e1n\u00ed a signalizuje mozku, <strong>kdy m\u00e1me j\u00edst v\u00edce a kdy m\u00e1me dost<\/strong>. Funguje tak\u00e9 jednodu\u0161e \u2013 jeho vysok\u00e1 hladina signalizuje sytost a n\u00edzk\u00e1 n\u00e1s nut\u00ed j\u00edst v\u00edc. Jeho nespr\u00e1vn\u00e1 regulace je typick\u00e1 u ob\u00e9zn\u00edch lid\u00ed, u kter\u00fdch p\u0159ich\u00e1z\u00ed pocit sytosti pozd\u011bji. Hroz\u00ed u nich i riziko <strong>leptinov\u00e9 rezistence<\/strong>, kdy mozek nedok\u00e1\u017ee spr\u00e1vn\u011b odpov\u00eddat na sign\u00e1ly t\u011bla a \u201c<strong>nut\u00ed n\u00e1s\u201d j\u00edst mnohem v\u00edce, ne\u017e je pot\u0159eba<\/strong>. V p\u0159\u00edpad\u011b sp\u00e1nkov\u00e9 deprivace je jeho hladina ni\u017e\u0161\u00ed, co\u017e signalizuje mozku, abychom v\u00edce jedli <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/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>Nedostatek sp\u00e1nku doprov\u00e1z\u00ed i aktivn\u011bj\u0161\u00ed <strong>sympatick\u00fd nervov\u00fd syst\u00e9m<\/strong>, tedy ten, kter\u00fd je zodpov\u011bdn\u00fd za <strong>stresovou odpov\u011b\u010f<\/strong>. V\u00fdsledkem je vy\u0161\u0161\u00ed hladina <strong>kortizolu<\/strong>, kter\u00fd mimo jin\u00e9 napom\u00e1h\u00e1 <strong>ukl\u00e1dat tuk do z\u00e1sob<\/strong>. Spolu se zhor\u0161enou citlivost\u00ed na <strong>inzulin <\/strong>se tak p\u0159ijat\u00e9 kalorie ochotn\u011bji ulo\u017e\u00ed tam, kam nechceme <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\">Ve v\u00fdsledku je tedy naru\u0161ena rovnov\u00e1ha:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>ghrelinu je v\u00edce<\/strong> \u2013 to n\u00e1m \u0159\u00edk\u00e1, \u017ee jsme v\u00edce hladov\u00ed<\/li>\n\n\n\n<li><strong>leptinu je m\u00e9n\u011b<\/strong> \u2013 to n\u00e1m \u0159\u00edk\u00e1, \u017ee bychom m\u011bli v\u00edce j\u00edst a budeme pozd\u011bji c\u00edtit sytost<\/li>\n\n\n\n<li><strong>kortizolu je v\u00edce<\/strong> \u2013 tuky se budou ukl\u00e1dat jednodu\u0161eji <\/li>\n\n\n\n<li><strong>citlivost na inzulin je zhor\u0161en\u00e1<\/strong>, co\u017e tak\u00e9 stimuluje lep\u0161\u00ed ukl\u00e1d\u00e1n\u00ed tuk\u016f a <strong>zvy\u0161uje riziko cukrovky 2. typu <\/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_Unaveni_se_mene_hybeme\"><\/span>2. Unaven\u00ed se m\u00e9n\u011b h\u00fdbeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00danava spojen\u00e1 s nedostatkem sp\u00e1nku p\u0159irozen\u011b <strong>sni\u017euje n\u00e1\u0161 kalorick\u00fd v\u00fddej<\/strong>. Je n\u00e1m mnohem l\u00e9pe v pohodl\u00ed gau\u010de \u010di postele a m\u00e1me-li mo\u017enost, \u0161et\u0159\u00edme energi\u00ed p\u0159i ka\u017ed\u00e9 \u010dinnosti. Unaven\u00ed pravd\u011bpodobn\u011b i vynech\u00e1me pl\u00e1novan\u00fd tr\u00e9nink \u010di jinou fyzickou aktivitu. V p\u0159\u00edpad\u011b chronick\u00e9ho nedostatku sp\u00e1nku a chronick\u00e9 \u00fanavy tak <strong>sn\u00ed\u017e\u00edme kalorick\u00fd v\u00fddej dlouhodob\u011b<\/strong>, co\u017e spolu se zv\u00fd\u0161en\u00fdm kalorick\u00fdm p\u0159\u00edjmem zp\u016fsob\u00ed, \u017ee budeme p\u0159ib\u00edrat. M\u016f\u017ee se to jevit jako <strong>\u201czpomalen\u00fd metabolismus\u201d<\/strong>, ale ve skute\u010dnosti jde o nedostatek aktivity pr\u00e1v\u011b kv\u016fli \u00fanav\u011b.    <\/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=\"Unaven\u00ed se m\u00e9n\u011b h\u00fdbeme\" class=\"wp-image-726136\" title=\"Unaven\u00ed se m\u00e9n\u011b h\u00fdbeme\" 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_Rozladene_biorytmy\"><\/span>3. Rozlad\u011bn\u00e9 biorytmy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nekvalitn\u00ed sp\u00e1nek p\u0159\u00edmo naru\u0161uje p\u0159irozen\u00fd cirkadi\u00e1nn\u00ed rytmus, kter\u00fdm se \u0159\u00edd\u00ed lidsk\u00e9 t\u011blo. Tento 24hodinov\u00fd cyklus je evolu\u010dn\u011b nastaven d\u00edky d\u00e9lce dne na na\u0161\u00ed planet\u011b. Jeho spr\u00e1vn\u00e9 fungov\u00e1n\u00ed \u0159\u00edd\u00ed p\u0159edev\u0161\u00edm hormony, mezi n\u011b\u017e pat\u0159\u00ed kortizol, ale tak\u00e9 <a href=\"https:\/\/gymbeam.cz\/gaba-plus-ostrovit.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melatonin<\/strong><\/a><strong>.<\/strong> Melatonin se uvol\u0148uje b\u011bhem sp\u00e1nku. P\u0159i chronick\u00e9m nedostatku sp\u00e1nku je koncentrace melatoninu <strong>ni\u017e\u0161\u00ed<\/strong>, co\u017e m\u00e1 za n\u00e1sledek op\u011bt vy\u0161\u0161\u00ed riziko vzniku obezity. M\u00e1 toti\u017e d\u016fle\u017eitou roli p\u0159i metabolismu lipid\u016f (tuk\u016f) a pom\u00e1h\u00e1<strong> s regulac\u00ed viscer\u00e1ln\u00ed tukov\u00e9 tk\u00e1n\u011b <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_Nejvetsim_rizikem_je_prace_na_smeny\"><\/span>4. Nejv\u011bt\u0161\u00edm rizikem je pr\u00e1ce na sm\u011bny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Lid\u00e9 <a href=\"https:\/\/gymbeam.cz\/blog\/prace-na-smeny-jak-spravne-jist-a-nepribrat-pri-praci-na-nocni-smeny\/\" target=\"_blank\" rel=\"noreferrer noopener\">pracuj\u00edc\u00ed na sm\u011bny<\/a> jsou neust\u00e1le vystaveni chronick\u00e9mu nedostatku sp\u00e1nku a naru\u0161en\u00e9mu biorytmu. <strong>Maj\u00ed tak\u00e9 zv\u00fd\u0161en\u00e9 riziko kardiometabolick\u00fdch onemocn\u011bn\u00ed <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>.<\/strong> Podobn\u011b trp\u00ed lid\u00e9 cestuj\u00edc\u00ed p\u0159es n\u011bkolik \u010dasov\u00fdch z\u00f3n. To zn\u00e1me jako <strong>\u201cjet lag\u201d<\/strong>, kdy se t\u011blo nedok\u00e1\u017ee rychle p\u0159enastavit na jin\u00e9 \u010dasov\u00e9 p\u00e1smo. Nejhor\u0161\u00edm p\u0159\u00edpadem je insomnie, tedy chronick\u00e1 nespavost, kter\u00e1 m\u016f\u017ee b\u00fdt zap\u0159\u00ed\u010din\u011bna r\u016fzn\u00fdmi faktory.  <\/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=\"Jak_nepribrat_kvuli_spatnemu_spanku\"><\/span>Jak nep\u0159ibrat kv\u016fli \u0161patn\u00e9mu sp\u00e1nku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ide\u00e1ln\u00ed d\u00e9lka sp\u00e1nku je do jist\u00e9 m\u00edry individu\u00e1ln\u00ed a z\u00e1vis\u00ed zejm\u00e9na na v\u011bku. Obecn\u011b se ud\u00e1v\u00e1 interval od 7 do 9 hodin. <strong>Statisticky nejzdrav\u011bj\u0161\u00edch je pr\u00e1v\u011b 7,5 hodin kvalitn\u00edho sp\u00e1nku <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>Pro ten <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" rel=\"noreferrer noopener\">nejkvalitn\u011bj\u0161\u00ed sp\u00e1nek<\/a> je vhodn\u00e9 dodr\u017eovat pravidelnost, tedy us\u00ednat a vst\u00e1vat ve stejnou dobu, db\u00e1t na spr\u00e1vnou teplotu v m\u00edstnosti (cca 18 \u00b0C) a co nejm\u00e9n\u011b sv\u011btla. Velmi vhodn\u00e9 je tak\u00e9 nepou\u017e\u00edvat p\u0159ed span\u00edm mobil \u010di jin\u00e9 za\u0159\u00edzen\u00ed vyza\u0159uj\u00edc\u00ed mnoho sv\u011btla. Ide\u00e1ln\u00ed je vytvo\u0159it si vlastn\u00ed ve\u010dern\u00ed rutinu, kter\u00e1 n\u00e1m pom\u016f\u017ee usnout. N\u011bkdy sta\u010d\u00ed v posledn\u00edch hodin\u00e1ch dne <strong>vym\u011bnit mobil za knihu.<\/strong>   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b pr\u00e1ce na sm\u011bny, nespavosti \u010di cestov\u00e1n\u00ed m\u016f\u017ee pomoci i suplementace <a href=\"https:\/\/gymbeam.cz\/gaba-plus-ostrovit.html\" target=\"_blank\" rel=\"noreferrer noopener\">melatoninu<\/a> a <a href=\"https:\/\/gymbeam.cz\/night-xp-xbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tryptofanu<\/a> p\u0159ed sp\u00e1nkem.<strong> Melatonin vznik\u00e1 z tryptofanu a napom\u00e1h\u00e1 zkr\u00e1tit \u010das pot\u0159ebn\u00fd na usnut\u00ed.<\/strong> Pokud v\u00e1s t\u00e9ma sp\u00e1nku a energie zaj\u00edm\u00e1 v\u00edce, doporu\u010dujeme p\u0159e\u010d\u00edst n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/spanek-nejucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sp\u00e1nek: Nej\u00fa\u010dinn\u011bj\u0161\u00ed nakop\u00e1va\u010d a spalova\u010d tuku.<\/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=\"Jak nep\u0159ibrat kv\u016fli \u0161patn\u00e9mu sp\u00e1nku?\" class=\"wp-image-726153\" title=\"Jak nep\u0159ibrat kv\u016fli \u0161patn\u00e9mu sp\u00e1nku?\" 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=\"Zaver\"><\/span>Z\u00e1v\u011br<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Chronick\u00fd <strong>nedostatek sp\u00e1nku<\/strong> doslova <strong>rozh\u00e1z\u00ed hormon\u00e1ln\u00ed rovnov\u00e1hu<\/strong> v t\u011ble a p\u0159inut\u00ed n\u00e1s j\u00edst v\u00edc, ne\u017e je t\u0159eba. Spolu s \u00fanavou a nedostatkem pohybu tak vznik\u00e1 recept na velmi snadn\u00e9 p\u0159ib\u00edr\u00e1n\u00ed. Nepom\u00e1h\u00e1 tomu ani rozhozen\u00fd cirkadi\u00e1nn\u00ed rytmus, d\u00edky kter\u00e9mu se tukov\u00e1 tk\u00e1\u0148 bude ukl\u00e1dat efektivn\u011bji. Z t\u011bchto a dal\u0161\u00edch jin\u00fdch d\u016fvod\u016f je sp\u00e1nek jedn\u00edm z nejd\u016fle\u017eit\u011bj\u0161\u00edch pil\u00ed\u0159\u016f zdrav\u00e9ho \u017eivotn\u00edho stylu a m\u016f\u017ee b\u00fdt rozhoduj\u00edc\u00edm faktorem na cest\u011b za vysn\u011bnou postavou.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se v\u00e1m tento \u010dl\u00e1nek l\u00edbil, budeme r\u00e1di za ka\u017ed\u00e9 sd\u00edlen\u00ed. Do koment\u00e1\u0159\u016f n\u00e1m nezapome\u0148te napsat, kolik hodin denn\u011b sp\u00edte vy. <\/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.com\/fat-burners\" 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.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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ka\u017ed\u00fd, kdo za\u017eil den po probd\u011bl\u00e9 noci, v\u00ed, \u017ee krom\u011b \u00fanavy a lenosti mu v\u00edce chutnalo j\u00eddlo. Po nekvalitn\u00edm sp\u00e1nku je nejpohodln\u011bj\u0161\u00ed svalit se na gau\u010d a vrhnout na snacky. Proto se nem\u016f\u017eeme divit, \u017ee st\u00e1le v\u00edce lid\u00ed s nekvalitn\u00edm sp\u00e1nkem trp\u00ed nadv\u00e1hou a obezitou. Jak z toho ven?   <\/p>\n","protected":false},"author":239,"featured_media":726325,"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":[32],"tags":[6369,7329,7623],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-727033","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-spanek","10":"tag-zdravi","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>Pro\u010d p\u0159ib\u00edr\u00e1me, kdy\u017e m\u00e1lo sp\u00edme, a kolik sp\u00e1t, abychom se tomu vyhnuli? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak spolu souvis\u00ed nedostatek sp\u00e1nku, p\u0159ib\u00edr\u00e1n\u00ed a hubnut\u00ed? 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