{"id":743078,"date":"2025-05-16T08:00:00","date_gmt":"2025-05-16T06:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/"},"modified":"2026-02-19T11:50:17","modified_gmt":"2026-02-19T10:50:17","slug":"warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/","title":{"rendered":"Warum nehmen wir zu, wenn wir nicht genug Schlaf bekommen, und wie viel Schlaf sollten wir bekommen, um dies zu vermeiden?"},"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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#Ako_kratky_spanok_zvysuje_riziko_nadvahy_a_obezity\" title=\"Ako kr\u00e1tky sp\u00e1nok zvy\u0161uje riziko nadv\u00e1hy a obezity?\">Ako kr\u00e1tky sp\u00e1nok 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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#1_Hormonalna_nerovnovaha\" title=\"1. Hormon\u00e1lna nerovnov\u00e1ha\">1. Hormon\u00e1lna 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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#2_Unaveni_sa_menej_hybeme\" title=\"2. Unaven\u00ed sa menej h\u00fdbeme\">2. Unaven\u00ed sa menej 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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#3_Rozladene_biorytmy\" title=\"3. Rozladen\u00e9 biorytmy\">3. Rozladen\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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#4_Najvacsie_riziko_je_praca_na_zmeny\" title=\"4. Najv\u00e4\u010d\u0161ie riziko je pr\u00e1ca na zmeny\">4. Najv\u00e4\u010d\u0161ie riziko je pr\u00e1ca na zmeny<\/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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#Ako_nepribrat_kvoli_zlemu_spanku\" title=\"Ako nepribra\u0165 kv\u00f4li zl\u00e9mu sp\u00e1nku?\">Ako nepribra\u0165 kv\u00f4li zl\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.at\/blog\/warum-nehmen-wir-zu-wenn-wir-nicht-genug-schlaf-bekommen-und-wie-viel-schlaf-sollten-wir-bekommen-um-dies-zu-vermeiden\/#Zaver\" title=\"Z\u00e1ver\">Z\u00e1ver<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Na prv\u00fd poh\u013ead sa nemus\u00ed spojenie medzi sp\u00e1nkom a telesnou hmotnos\u0165ou zda\u0165 jednozna\u010dn\u00e9. Ka\u017ed\u00fd, kto za\u017eil de\u0148 po prebdenej noci v\u0161ak vie, \u017ee okrem \u00fanavy a lenivosti mu viac chutilo jes\u0165. Po nekvalitnom sp\u00e1nku je najpohodlnej\u0161ie zvali\u0165 sa na gau\u010d a vrhn\u00fa\u0165 na snacky. Kvalita sp\u00e1nku je celosvetovo \u010doraz hor\u0161ia. Prispieva k tomu umel\u00e9 osvetlenie, ale aj neust\u00e1le <a href=\"https:\/\/gymbeam.sk\/blog\/ako-na-nas-vplyva-neustale-scrollovanie-socialnych-sieti\/\" target=\"_blank\" rel=\"noreferrer noopener\">pozeranie do obrazoviek<\/a>. Preto sa nem\u00f4\u017eeme \u010dudova\u0165, \u017ee \u010doraz viac \u013eud\u00ed s nekvalitn\u00fdm sp\u00e1nkom trp\u00ed nadv\u00e1hou a obezitou.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ako_kratky_spanok_zvysuje_riziko_nadvahy_a_obezity\"><\/span>Ako kr\u00e1tky sp\u00e1nok zvy\u0161uje riziko nadv\u00e1hy a obezity?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Je ve\u013ek\u00fd rozdiel v tom, \u010di sme sa zle vyspali raz alebo zle sp\u00edme pravidelne. Jeden de\u0148 ak\u00fatnej sp\u00e1nkovej depriv\u00e1cie e\u0161te nemus\u00ed znamena\u0165 katastrofu. Hor\u0161\u00ed je <strong>chronick\u00fd nedostatok sp\u00e1nku<\/strong>. \u013dudia, ktor\u00fdch sp\u00e1nok je nedostato\u010dn\u00fd, a teda pravidelne<strong> krat\u0161\u00ed ako 6 \u2013 7 hod\u00edn,<\/strong> s\u00fa n\u00e1chylnej\u0161\u00ed na priberanie. D\u00f4kazy o tom m\u00e1me z mnoh\u00fdch \u0161t\u00fadi\u00ed, ktor\u00e9 ukazuj\u00fa, \u017ee <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-bmi-kalkulacka-a-je-vobec-spolahliva\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>BMI<\/strong><\/a><strong> <\/strong>\u013eud\u00ed, ktor\u00ed <strong>spia m\u00e1lo je vy\u0161\u0161ie<\/strong> ako <a href=\"https:\/\/gymbeam.sk\/blog\/bmi-kalkulacka\/\" target=\"_blank\" rel=\"noreferrer noopener\">BMI<\/a> \u013eud\u00ed, ktor\u00ed pravidelne spia aspo\u0148 8 hod\u00edn <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Metaanal\u00fdza publikovan\u00e1 v EJCN (European Journal of Clinical Nutrition)z roku 2017 uk\u00e1zala, \u017ee \u013eudia s nedostatkom sp\u00e1nku <strong>zjedia v priemere o 385 kcal denne viac<\/strong>, ako \u013eudia s norm\u00e1lnym sp\u00e1nkom <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup>. Pre\u010do je to tak? Odpove\u010f n\u00e1jdeme v <strong>hormon\u00e1lnych zmen\u00e1ch<\/strong>, ktor\u00e9 nast\u00e1vaj\u00fa v pr\u00edpade, \u017ee telo vy\u017eaduje viac oddychu ako mu bolo dopriate. Tieto hormon\u00e1lne zmeny n\u00fatia n\u00e1\u0161 unaven\u00fd mozog vyh\u013ead\u00e1va\u0165 viac jedla ne\u017e je potrebn\u00e9. Pri chronickom nedostatku sp\u00e1nku sa toto <strong>prejedanie <\/strong>prejav\u00ed aj na telesnej hmotnosti.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/05\/iStock-1398230604-1124x749.jpg\" alt=\"Ako kr&#xE1;tky sp&#xE1;nok zvy&#x161;uje riziko nadv&#xE1;hy a obezity?\" class=\"wp-image-726119\" title=\"Ako kr&#xE1;tky sp&#xE1;nok zvy&#x161;uje riziko nadv&#xE1;hy 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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Hormonalna_nerovnovaha\"><\/span>1. Hormon\u00e1lna nerovnov\u00e1ha<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Horm\u00f3ny, ktor\u00e9 s\u00fa v d\u00f4sledku nedostatku sp\u00e1nku rozhoden\u00e9 najviac s\u00fa pr\u00e1ve tie, ktor\u00e9 n\u00e1m hovoria <strong>o hlade a s\u00fdtosti<\/strong>.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<ul class=\"wp-block-list\">\n<li><strong>Ghrelin je horm\u00f3n zodpovedn\u00fd za pocit hladu.<\/strong> Funguje ve\u013emi jednoducho \u2013 ak ho m\u00e1me <strong>viac, c\u00edtime hlad.<\/strong> Ak ho m\u00e1me naopak <strong>menej, hlad nepoci\u0165ujeme.<\/strong> V pr\u00edpade, \u017ee sa vysp\u00edme zle alebo nedostato\u010dne, je hladina ghrel\u00ednu prirodzene vy\u0161\u0161ia. Preto 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\u010dnej strane stoj\u00ed <strong>lept\u00edn, horm\u00f3n s\u00fdtosti. <\/strong>Ten je produkovan\u00fd tukov\u00fdm tkanivom a signalizuje mozgu, <strong>kedy m\u00e1me jes\u0165 viac a kedy m\u00e1me dos\u0165<\/strong>. Funguje tie\u017e jednoducho \u2013 jeho vysok\u00e1 hladina signalizuje s\u00fdtos\u0165 a n\u00edzka n\u00e1s n\u00fati jes\u0165 viac. Jeho nespr\u00e1vna regul\u00e1cia je typick\u00e1 pri ob\u00e9znych \u013eu\u010foch, u ktor\u00fdch prich\u00e1dza pocit s\u00fdtosti nesk\u00f4r. Hroz\u00ed pri nich aj riziko <strong>lept\u00ednovej rezistencie<\/strong>, kedy mozog nedok\u00e1\u017ee spr\u00e1vne odpoveda\u0165 na sign\u00e1ly tela a \u201c<strong>n\u00fati n\u00e1s\u201d jes\u0165 omnoho viac, ako je potrebn\u00e9<\/strong>. V pr\u00edpade sp\u00e1nkovej depriv\u00e1cie je jeho hladina ni\u017e\u0161ia, \u010do signalizuje mozgu aby sme viac 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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=\"44248,46435,46912,53731,64276,77737\" ><\/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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Nedostatok sp\u00e1nku sprev\u00e1dza aj akt\u00edvnej\u0161\u00ed <strong>sympatick\u00fd nervov\u00fd syst\u00e9m<\/strong>, teda ten, ktor\u00fd je zodpovedn\u00fd za <strong>stresov\u00fa odpove\u010f<\/strong>. V\u00fdsledkom je vy\u0161\u0161ia hladina <strong>kortizolu<\/strong>, ktor\u00fd okrem in\u00e9ho napom\u00e1ha <strong>uklada\u0165 tuk do z\u00e1sob<\/strong>. Spolu so zhor\u0161enou citlivos\u0165ou na <strong>inzul\u00edn <\/strong>sa tak prijat\u00e9 kal\u00f3rie ochotnej\u0161ie ulo\u017eia 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h3 class=\"wp-block-heading is-style-h3\">Vo v\u00fdsledku je teda naru\u0161en\u00e1 rovnov\u00e1ha:<\/h3>\n\n<ul class=\"wp-block-list\">\n<li><strong>ghrel\u00ednu je viac<\/strong> \u2013 to n\u00e1m hovor\u00ed, \u017ee sme viac hladn\u00ed<\/li>\n\n\n\n<li><strong>lept\u00ednu je menej<\/strong> \u2013 to n\u00e1m hovor\u00ed, \u017ee by sme mali viac jes\u0165 a budeme nesk\u00f4r c\u00edti\u0165 s\u00fdtos\u0165<\/li>\n\n\n\n<li><strong>kortizolu je viac<\/strong> \u2013 tuky sa bud\u00fa uklada\u0165 jednoduch\u0161ie <\/li>\n\n\n\n<li><strong>citlivos\u0165 na inzul\u00edn je zhor\u0161en\u00e1<\/strong>, \u010do tie\u017e stimuluje lep\u0161ie ukladanie tukov a <strong>zvy\u0161uje riziko cukrovky 2. typu<\/strong><\/li>\n<\/ul>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"2_Unaveni_sa_menej_hybeme\"><\/span>2. Unaven\u00ed sa menej h\u00fdbeme<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u00danava spojen\u00e1 s nedostatkom sp\u00e1nku prirodzene <strong>zni\u017euje n\u00e1\u0161 kalorick\u00fd v\u00fddaj<\/strong>. Je n\u00e1m omnoho lep\u0161ie v pohodl\u00ed gau\u010da \u010di postele, a ak m\u00e1me mo\u017enos\u0165, \u0161etr\u00edme energiou pri ka\u017edej \u010dinnosti. Unaven\u00ed pravdepodobne aj vynech\u00e1me pl\u00e1novan\u00fd tr\u00e9ning \u010di in\u00fa fyzick\u00fa aktivitu. V pr\u00edpade chronick\u00e9ho nedostatku sp\u00e1nku a chronickej \u00fanavy tak <strong>zn\u00ed\u017eime kalorick\u00fd v\u00fddaj dlhodobo<\/strong>, \u010do spolu so zv\u00fd\u0161en\u00fdm kalorick\u00fdm pr\u00edjmom sp\u00f4sob\u00ed, \u017ee budeme pribera\u0165. M\u00f4\u017ee sa to javi\u0165 ako <strong>\u201cspomalen\u00fd metabolizmus\u201d<\/strong>, no v skuto\u010dnosti ide o nedostatok aktivity pr\u00e1ve kv\u00f4li \u00fanave.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.at\/blog\/wp-content\/uploads\/2025\/05\/iStock-1269761481-1124x749.jpg\" alt=\"Unaven&#xED; sa menej h&#xFD;beme\" class=\"wp-image-726136\" title=\"Unaven&#xED; sa menej h&#xFD;beme\" 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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"3_Rozladene_biorytmy\"><\/span>3. Rozladen\u00e9 biorytmy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Nekvalitn\u00fd sp\u00e1nok priamo nar\u00fa\u0161a prirodzen\u00fd cirkadi\u00e1nny rytmus, ktor\u00fdm sa riadi \u013eudsk\u00e9 telo. Tento 24-hodinov\u00fd cyklus je evolu\u010dne nastaven\u00fd v\u010faka d\u013a\u017eke d\u0148a na na\u0161ej plan\u00e9te. Jeho spr\u00e1vne fungovanie riadia predov\u0161etk\u00fdm horm\u00f3ny, medzi ktor\u00e9 patr\u00ed kortizol, ale aj <a href=\"https:\/\/gymbeam.sk\/melatonin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>melaton\u00edn<\/strong><\/a><strong>.<\/strong> Melaton\u00edn sa uvo\u013e\u0148uje po\u010das sp\u00e1nku. Pri chronickom nedostatku sp\u00e1nku je koncentr\u00e1cia melaton\u00ednu <strong>ni\u017e\u0161ia<\/strong>, \u010do m\u00e1 za n\u00e1sledok op\u00e4\u0165 vy\u0161\u0161ie riziko vzniku obezity. M\u00e1 toti\u017e d\u00f4le\u017eit\u00fa \u00falohu pri metabolizme lipidov (tukov) a pom\u00e1ha<strong> s regul\u00e1ciou viscer\u00e1lneho tukov\u00e9ho tkaniva <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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"4_Najvacsie_riziko_je_praca_na_zmeny\"><\/span>4. Najv\u00e4\u010d\u0161ie riziko je pr\u00e1ca na zmeny<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>\u013dudia <a href=\"https:\/\/gymbeam.sk\/blog\/praca-na-zmeny-ako-spravne-jest-a-nepribrat-pri-praci-na-nocne-zmeny\/\" target=\"_blank\" rel=\"noreferrer noopener\">pracuj\u00faci na zmeny<\/a> s\u00fa neust\u00e1le vystaven\u00ed chronick\u00e9mu nedostatku sp\u00e1nku a naru\u0161en\u00e9mu biorytmu. <strong>Maj\u00fa aj zv\u00fd\u0161en\u00e9 riziko kardiometabolick\u00fdch ochoren\u00ed <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup>.<\/strong> Podobne trpia \u013eudia cestuj\u00faci cez viacero \u010dasov\u00fdch z\u00f3n. To pozn\u00e1me ako <strong>\u201cjet lag\u201d<\/strong>, kedy sa telo nedok\u00e1\u017ee r\u00fdchlo prenastavi\u0165 na in\u00e9 \u010dasov\u00e9 p\u00e1smo. Najhor\u0161\u00edm pr\u00edpadom je insomnia, teda chronick\u00e1 nespavos\u0165, ktor\u00e1 m\u00f4\u017ee by\u0165 zapr\u00ed\u010dinen\u00e1 r\u00f4znymi faktormi.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ako_nepribrat_kvoli_zlemu_spanku\"><\/span>Ako nepribra\u0165 kv\u00f4li zl\u00e9mu sp\u00e1nku?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Ide\u00e1lna d\u013a\u017eka sp\u00e1nku je do istej miery individu\u00e1lna a z\u00e1vis\u00ed najm\u00e4 od veku. Vo v\u0161eobecnosti sa ud\u00e1va interval od 7 do 9 hod\u00edn. <strong>\u0160tatistick\u00fd najzdrav\u0161\u00edch je pr\u00e1ve 7,5 hod\u00edn kvalitn\u00e9ho 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Pre ten <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\">najkvalitnej\u0161\u00ed sp\u00e1nok<\/a> je vhodn\u00e9 dodr\u017eiava\u0165 pravidelnos\u0165, teda zasp\u00e1va\u0165 a vst\u00e1va\u0165 v rovnak\u00fd \u010das, dba\u0165 na spr\u00e1vnu teplotu v miestnosti (cca 18\u00b0C) a \u010do najmenej svetla. Ve\u013emi vhodn\u00e9 je aj nepou\u017e\u00edva\u0165 pred span\u00edm mobil \u010di in\u00e9 zariadenie vy\u017earuj\u00face ve\u013ea svetla. Ide\u00e1lne je vytvori\u0165 si vlastn\u00fa ve\u010dern\u00fa rutinu, ktor\u00e1 n\u00e1m pom\u00f4\u017ee zaspa\u0165. Niekedy sta\u010d\u00ed v posledn\u00fdch hodin\u00e1ch d\u0148a <strong>vymeni\u0165 mobil za knihu.<\/strong><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>V pr\u00edpade pr\u00e1ce na zmeny, nespavosti \u010di cestovania m\u00f4\u017ee pom\u00f4c\u0165 aj suplement\u00e1cia <a href=\"https:\/\/gymbeam.sk\/melatonin-sprej-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">melaton\u00ednu<\/a> a <a href=\"https:\/\/gymbeam.sk\/l-tryptofan-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">tryptof\u00e1nu<\/a> pred sp\u00e1nkom.<strong> Melatonin vznik\u00e1 z tryptof\u00e1nu a napom\u00e1ha skr\u00e1ti\u0165 \u010das potrebn\u00fd na zaspatie.<\/strong> Ak v\u00e1s t\u00e9ma sp\u00e1nku a energie zauj\u00edma viac, odpor\u00fa\u010dame pre\u010d\u00edta\u0165 n\u00e1\u0161 \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku.<\/strong><\/a><\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"733\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/05\/Snimka-obrazovky-2025-05-26-o-15.54.51-1124x733.png\" alt=\"Ako nepribra&#x165; kv&#xF4;li zl&#xE9;mu sp&#xE1;nku?\" class=\"wp-image-726153\" title=\"Ako nepribra&#x165; kv&#xF4;li zl&#xE9;mu sp&#xE1;nku?\" 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<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zaver\"><\/span>Z\u00e1ver<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n<p>Chronick\u00fd <strong>nedostatok sp\u00e1nku<\/strong> doslova <strong>rozh\u00e1d\u017ee hormon\u00e1lnu rovnov\u00e1hu<\/strong> v tele a prin\u00fati n\u00e1s jes\u0165 viac, ako je potrebn\u00e9. Spolu s \u00fanavou a nedostatkom pohybu tak vznik\u00e1 recept na ve\u013emi jednoduch\u00e9 priberanie. Nepom\u00e1ha tomu ani rozhoden\u00fd cirkadi\u00e1nny rytmus, v\u010faka ktor\u00e9mu sa tukov\u00e9 tkanivo bude uklada\u0165 efekt\u00edvnej\u0161ie. Z t\u00fdchtoa \u010fal\u0161\u00edch in\u00fdch d\u00f4vodovje sp\u00e1nok jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch pilierov zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu a m\u00f4\u017ee by\u0165 rozhoduj\u00facim faktorom na ceste za vysn\u00edvanou postavou.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<p>Ak sa v\u00e1m tento \u010dl\u00e1nok p\u00e1\u010dil, budeme radi za ka\u017ed\u00e9 zdie\u013eanie. Do koment\u00e1rov n\u00e1m nezabudnite nap\u00edsa\u0165, ko\u013eko hod\u00edn denne zvyknete spa\u0165.<\/p>\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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>Jeder, der den Tag nach einer schlaflosen Nacht schon einmal erlebt hat, wei\u00df, dass er neben M\u00fcdigkeit und Tr\u00e4gheit auch Appetit versp\u00fcrte. Nach einer schlechten Nacht ist es am bequemsten, sich auf dem Sofa zusammenzurollen und nach Snacks zu greifen. Daher ist es nicht verwunderlich, dass immer mehr Menschen mit schlechtem Schlaf an \u00dcbergewicht und Fettleibigkeit leiden. Wie kann man dem entgegenwirken?    <\/p>\n","protected":false},"author":239,"featured_media":726328,"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":[11479],"tags":[11486,11821,11482],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-743078","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-ernahrung-und-gesunder-lebensstil-at","8":"tag-chudnutie-at","9":"tag-spanok-at","10":"tag-zdravie-at","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>Warum nehmen wir zu, wenn wir nicht genug Schlaf bekommen, und wie viel Schlaf sollten wir bekommen, um dies zu vermeiden? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wie h\u00e4ngen Schlafmangel, Gewichtszunahme und Gewichtsverlust zusammen? 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