Probouzen\u00ed uprost\u0159ed noci \u2013 zejm\u00e9na kolem druh\u00e9 nebo t\u0159et\u00ed hodiny rann\u00ed \u2013 je n\u011bco, co za\u017e\u00edv\u00e1 mnoho lid\u00ed. N\u011bkter\u00fdm se to st\u00e1v\u00e1 jen ob\u010das a odezn\u00ed bez v\u011bt\u0161\u00edho p\u0159em\u00fd\u0161len\u00ed. Pro jin\u00e9 se to stane zvykem, kter\u00fd naru\u0161uje sp\u00e1nek a zanech\u00e1v\u00e1 je druh\u00fd den unaven\u00e9.<\/p>\n\n\n\n
I kdy\u017e se to m\u016f\u017ee zd\u00e1t n\u00e1hodn\u00e9, probouzen\u00ed se ve stejnou dobu ka\u017edou noc m\u00e1 \u010dasto skryt\u00e9 p\u0159\u00ed\u010diny. Pochopen\u00ed t\u011bchto d\u016fvod\u016f m\u016f\u017ee pomoci zlep\u0161it jak kvalitu sp\u00e1nku, tak celkovou pohodu.<\/p>\n\n\n\n
Sp\u00e1nek nen\u00ed nep\u0159etr\u017eit\u00fd stav, ale cyklus r\u016fzn\u00fdch f\u00e1z\u00ed, v\u010detn\u011b lehk\u00e9ho sp\u00e1nku, hlubok\u00e9ho sp\u00e1nku a REM sp\u00e1nku. Kolem 2.\u20133. hodiny r\u00e1no t\u011blo \u010dasto p\u0159ech\u00e1z\u00ed mezi t\u011bmito f\u00e1zemi, co\u017e usnad\u0148uje probuzen\u00ed. B\u011bhem tohoto p\u0159echodu v\u00e1s mohou i mal\u00e9 naru\u0161en\u00ed \u2013 vnit\u0159n\u00ed nebo vn\u011bj\u0161\u00ed \u2013 vyv\u00e9st ze sp\u00e1nku.<\/p>\n\n\n\n
Jednou z nej\u010dast\u011bj\u0161\u00edch p\u0159\u00ed\u010din je stres nebo hyperaktivn\u00ed mysl. I kdy\u017e snadno usnete, v\u00e1\u0161 mozek se m\u016f\u017ee b\u011bhem noci aktivovat a zpracov\u00e1vat starosti nebo nevy\u0159e\u0161en\u00e9 my\u0161lenky. To m\u016f\u017ee v\u00e9st k probuzen\u00ed a zt\u00ed\u017eit op\u011btovn\u00e9 usnut\u00ed. Relaxa\u010dn\u00ed techniky, jako jsou dechov\u00e1 cvi\u010den\u00ed nebo uklid\u0148uj\u00edc\u00ed n\u00e1vyky p\u0159ed span\u00edm, mohou pomoci tento \u00fa\u010dinek zm\u00edrnit.<\/p>\n\n\n\n
Roli m\u016f\u017ee hr\u00e1t i kol\u00eds\u00e1n\u00ed hladiny cukru v krvi. B\u011bhem sp\u00e1nku va\u0161e t\u011blo nad\u00e1le reguluje hladinu gluk\u00f3zy. Pokud hladina klesne p\u0159\u00edli\u0161 n\u00edzko, mohou se uvolnit stresov\u00e9 hormony, kter\u00e9 ji stabilizuj\u00ed, co\u017e v\u00e1s m\u016f\u017ee probudit. Pomoci m\u016f\u017ee konzumace vyv\u00e1\u017een\u00fdch j\u00eddel a vyh\u00fdb\u00e1n\u00ed se velk\u00fdm p\u0159est\u00e1vk\u00e1m mezi ve\u010de\u0159\u00ed a span\u00edm.<\/p>\n\n\n\n
Vn\u011bj\u0161\u00ed faktory, jako je hluk, sv\u011btlo nebo teplota, mohou naru\u0161it sp\u00e1nek, ani\u017e byste si to pln\u011b uv\u011bdomovali. I mal\u00e9 zm\u011bny ve va\u0161em prost\u0159ed\u00ed v\u00e1s mohou vytrhnout z hlub\u0161\u00edch f\u00e1z\u00ed sp\u00e1nku. Vytvo\u0159en\u00ed klidn\u00e9ho, \u200b\u200btmav\u00e9ho a pohodln\u00e9ho prost\u0159ed\u00ed pro span\u00ed m\u016f\u017ee m\u00edt smysl.<\/p>\n\n\n\n
Dal\u0161\u00edm faktorem jsou hormon\u00e1ln\u00ed zm\u011bny, zejm\u00e9na u \u017een v ur\u010dit\u00fdch \u017eivotn\u00edch f\u00e1z\u00edch. Tyto posuny mohou zp\u016fsobit, \u017ee sp\u00e1nek bude leh\u010d\u00ed a snadn\u011bji se naru\u0161\u00ed. Nepravideln\u00fd sp\u00e1nkov\u00fd re\u017eim nav\u00edc m\u016f\u017ee naru\u0161it vnit\u0159n\u00ed hodiny va\u0161eho t\u011bla, co\u017e vede k no\u010dn\u00edmu probouzen\u00ed.<\/p>\n\n\n\n
Kofein a no\u010dn\u00ed stimulace mohou tak\u00e9 ovlivnit kvalitu sp\u00e1nku, co\u017e zt\u011b\u017euje udr\u017een\u00ed sp\u00e1nku. Omezen\u00ed jejich konzumace p\u0159ed span\u00edm m\u016f\u017ee zlep\u0161it sp\u00e1nek.<\/p>\n\n\n\n
I kdy\u017e je ob\u010dasn\u00e9 probouzen\u00ed norm\u00e1ln\u00ed, p\u0159etrv\u00e1vaj\u00edc\u00ed vzorce mohou signalizovat pot\u0159ebu \u00faprav. Mal\u00e9, d\u016fsledn\u00e9 zm\u011bny v rutin\u011b, strav\u011b a prost\u0159ed\u00ed mohou \u010dasem v\u00fdrazn\u011b zlep\u0161it sp\u00e1nek.<\/p>\n","protected":false},"excerpt":{"rendered":"Probouzen\u00ed uprost\u0159ed noci \u2013 zejm\u00e9na kolem druh\u00e9 nebo t\u0159et\u00ed hodiny rann\u00ed \u2013 je n\u011bco, co za\u017e\u00edv\u00e1 mnoho lid\u00ed. N\u011bkter\u00fdm se to st\u00e1v\u00e1 jen \n [...]<\/a>","protected":false},"author":1,"featured_media":11149,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"_links":{"self":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/11148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11148"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/11148\/revisions"}],"predecessor-version":[{"id":11150,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/11148\/revisions\/11150"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/11149"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}