{"id":2906,"date":"2023-11-22T22:06:00","date_gmt":"2023-11-22T21:06:00","guid":{"rendered":"https:\/\/styling.sk\/?p=2906"},"modified":"2024-04-14T22:07:40","modified_gmt":"2024-04-14T20:07:40","slug":"kolko-hodin-spanku-odporucaju-odbornici","status":"publish","type":"post","link":"https:\/\/styling.sk\/?p=2906","title":{"rendered":"Ko\u013eko hod\u00edn sp\u00e1nku odpor\u00fa\u010daj\u00fa odborn\u00edci?"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Sp\u00e1nok je pre na\u0161e fyzick\u00e9 a psychick\u00e9 zdravie nevyhnutn\u00fd. Po\u010das sp\u00e1nku sa na\u0161e telo regeneruje a mozog spracov\u00e1va inform\u00e1cie z d\u0148a. Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k r\u00f4znym zdravotn\u00fdm probl\u00e9mom, ako je \u00fanava, podr\u00e1\u017edenos\u0165, zhor\u0161enie koncentr\u00e1cie a pam\u00e4ti, oslabenie imunitn\u00e9ho syst\u00e9mu a zv\u00fd\u0161en\u00e9 riziko srdcov\u00fdch chor\u00f4b, mozgovej pr\u00edhody a cukrovky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Odborn\u00edci odpor\u00fa\u010daj\u00fa r\u00f4zny po\u010det hod\u00edn sp\u00e1nku pre r\u00f4zne vekov\u00e9 kateg\u00f3rie:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Novorodenci (0-3 mesiace):<\/strong>\u00a014-17 hod\u00edn<\/li>\n\n\n\n<li><strong>Bato\u013eat\u00e1 (4-11 mesiacov):<\/strong>\u00a012-15 hod\u00edn<\/li>\n\n\n\n<li><strong>Pred\u0161kol\u00e1ci (1-2 roky):<\/strong>\u00a011-14 hod\u00edn<\/li>\n\n\n\n<li><strong>Deti v \u0161kolskom veku (3-5 rokov):<\/strong>\u00a010-13 hod\u00edn<\/li>\n\n\n\n<li><strong>Deti vo veku 6-13 rokov:<\/strong>\u00a09-11 hod\u00edn<\/li>\n\n\n\n<li><strong>Teenageri (14-17 rokov):<\/strong>\u00a08-10 hod\u00edn<\/li>\n\n\n\n<li><strong>Dospel\u00ed (18-64 rokov):<\/strong>\u00a07-9 hod\u00edn<\/li>\n\n\n\n<li><strong>Star\u0161\u00ed dospel\u00ed (65+ rokov):<\/strong>\u00a07-8 hod\u00edn<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Je v\u0161ak d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee tieto s\u00fa len v\u0161eobecn\u00e9 odpor\u00fa\u010dania. Niektor\u00ed \u013eudia potrebuj\u00fa viac sp\u00e1nku ako in\u00ed. D\u00f4le\u017eit\u00e9 je, aby ste sa c\u00edtili odd\u00fdchnut\u00ed a pln\u00ed energie.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ako zisti\u0165, \u010di m\u00e1te dostatok sp\u00e1nku:<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuje nieko\u013eko znakov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zisti\u0165, \u010di m\u00e1te dostatok sp\u00e1nku:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>C\u00edtite sa r\u00e1no unaven\u00ed:<\/strong>\u00a0Ak sa r\u00e1no c\u00edtite unaven\u00ed aj po tom, ako ste sa vyspali 7-9 hod\u00edn, je pravdepodobn\u00e9, \u017ee potrebujete viac sp\u00e1nku.<\/li>\n\n\n\n<li><strong>Po\u010das d\u0148a sa v\u00e1m \u0165a\u017eko s\u00fastred\u00ed:<\/strong>\u00a0Ak m\u00e1te po\u010das d\u0148a probl\u00e9my so s\u00fastreden\u00edm alebo pam\u00e4\u0165ou, m\u00f4\u017ee to by\u0165 znak toho, \u017ee nem\u00e1te dostatok sp\u00e1nku.<\/li>\n\n\n\n<li><strong>Ste podr\u00e1\u017eden\u00ed alebo n\u00e1ladov\u00ed:<\/strong>\u00a0Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k podr\u00e1\u017edenosti a v\u00fdkyvom n\u00e1lady.<\/li>\n\n\n\n<li><strong>M\u00e1te probl\u00e9my so zasp\u00e1van\u00edm alebo sa v noci bud\u00edte:<\/strong>\u00a0Ak m\u00e1te probl\u00e9my so zasp\u00e1van\u00edm alebo sa v noci \u010dasto bud\u00edte, m\u00f4\u017ee to by\u0165 znak toho, \u017ee m\u00e1te poruchy sp\u00e1nku.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Tipy na lep\u0161\u00ed sp\u00e1nok:<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Ak m\u00e1te probl\u00e9my so sp\u00e1nkom, m\u00f4\u017eete vysk\u00fa\u0161a\u0165 nasledovn\u00e9 tipy:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Cho\u010fte spa\u0165 a vst\u00e1vajte v rovnakom \u010dase ka\u017ed\u00fd de\u0148, aj cez v\u00edkendy.<\/strong>\u00a0To pom\u00f4\u017ee v\u00e1\u0161mu telu regulova\u0165 prirodzen\u00fd sp\u00e1nkov\u00fd cyklus.<\/li>\n\n\n\n<li><strong>Pred span\u00edm sa vyhnite kofe\u00ednu a alkoholu.<\/strong>\u00a0Kofe\u00edn a alkohol m\u00f4\u017eu s\u0165a\u017ei\u0165 zasp\u00e1vanie a naru\u0161i\u0165 v\u00e1\u0161 sp\u00e1nok.<\/li>\n\n\n\n<li><strong>Vytvorte si upokojuj\u00facu ve\u010dern\u00fa rutinu.<\/strong>\u00a0To m\u00f4\u017ee zah\u0155\u0148a\u0165 tepl\u00fa k\u00fape\u013e, \u010d\u00edtanie knihy alebo po\u010d\u00favanie relaxa\u010dnej hudby.<\/li>\n\n\n\n<li><strong>Vytvorte si v sp\u00e1lni pr\u00edjemn\u00e9 prostredie.<\/strong>\u00a0Sp\u00e1l\u0148a by mala by\u0165 tmav\u00e1, tich\u00e1 a chladn\u00e1.<\/li>\n\n\n\n<li><strong>Vyhnite sa pou\u017e\u00edvaniu elektronick\u00fdch zariaden\u00ed v posteli.<\/strong>\u00a0Modr\u00e9 svetlo z elektronick\u00fdch zariaden\u00ed m\u00f4\u017ee naru\u0161i\u0165 v\u00e1\u0161 sp\u00e1nok.<\/li>\n\n\n\n<li><strong>Pravidelne cvi\u010dte.<\/strong>\u00a0Cvi\u010denie m\u00f4\u017ee zlep\u0161i\u0165 kvalitu sp\u00e1nku, ale vyhnite sa cvi\u010deniu tesne pred span\u00edm.<\/li>\n\n\n\n<li><strong>Ak m\u00e1te probl\u00e9my so sp\u00e1nkom dlh\u0161ie ako dva t\u00fd\u017edne, pora\u010fte sa so svojim lek\u00e1rom.<\/strong>\u00a0M\u00f4\u017eu vyl\u00fa\u010di\u0165 ak\u00e9ko\u013evek z\u00e1kladn\u00e9 zdravotn\u00e9 probl\u00e9my a odporu\u010di\u0165 lie\u010dbu.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Sp\u00e1nok je pre na\u0161e zdravie a pohodu nevyhnutn\u00fd. Dbajte na to, aby ste mali dostatok sp\u00e1nku a dodr\u017eiavajte tipy na zlep\u0161enie kvality sp\u00e1nku. V\u010faka dostatku a kvalitn\u00e9mu sp\u00e1nku budete ma\u0165 viac energie, budete sa c\u00edti\u0165 lep\u0161ie a budete menej n\u00e1chyln\u00ed na choroby<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sp\u00e1nok je pre na\u0161e fyzick\u00e9 a psychick\u00e9 zdravie nevyhnutn\u00fd. Po\u010das sp\u00e1nku sa na\u0161e telo regeneruje a mozog spracov\u00e1va inform\u00e1cie z d\u0148a. Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k r\u00f4znym zdravotn\u00fdm probl\u00e9mom, ako je \u00fanava, podr\u00e1\u017edenos\u0165, zhor\u0161enie koncentr\u00e1cie a pam\u00e4ti, oslabenie imunitn\u00e9ho syst\u00e9mu a zv\u00fd\u0161en\u00e9 riziko srdcov\u00fdch chor\u00f4b, mozgovej pr\u00edhody a cukrovky. Odborn\u00edci odpor\u00fa\u010daj\u00fa r\u00f4zny po\u010det hod\u00edn sp\u00e1nku [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2907,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"tmauthors":[],"class_list":["post-2906","post","type-post","status-publish","format-standard","has-post-thumbnail","category-pre-zeny"],"_links":{"self":[{"href":"https:\/\/styling.sk\/index.php?rest_route=\/wp\/v2\/posts\/2906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/styling.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/styling.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/styling.sk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/styling.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2906"}],"version-history":[{"count":0,"href":"https:\/\/styling.sk\/index.php?rest_route=\/wp\/v2\/posts\/2906\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/styling.sk\/index.php?rest_route=\/wp\/v2\/media\/2907"}],"wp:attachment":[{"href":"https:\/\/styling.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/styling.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/styling.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2906"},{"taxonomy":"tmauthors","embeddable":true,"href":"https:\/\/styling.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftmauthors&post=2906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}