{"id":14428,"date":"2026-07-28T12:45:02","date_gmt":"2026-07-28T12:45:02","guid":{"rendered":"https:\/\/fakt24.biz.ua\/?p=14428"},"modified":"2026-07-28T12:45:02","modified_gmt":"2026-07-28T12:45:02","slug":"vstavani-ve-3-nebo-4-hodiny-rano-caste-priciny-a-kdy-jim-venovat-pozornost","status":"publish","type":"post","link":"https:\/\/fakt24.biz.ua\/?p=14428","title":{"rendered":"Vst\u00e1v\u00e1n\u00ed ve 3 nebo 4 hodiny r\u00e1no: \u010cast\u00e9 p\u0159\u00ed\u010diny a kdy jim v\u011bnovat pozornost"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Zjist\u011bte, pro\u010d se m\u016f\u017eete probudit ve 3 nebo 4 hodiny r\u00e1no, jak\u00e9 faktory to ovliv\u0148uj\u00ed a kdy se poradit s l\u00e9ka\u0159em ohledn\u011b probl\u00e9m\u016f se sp\u00e1nkem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vst\u00e1v\u00e1n\u00ed ve 3 nebo 4 hodiny r\u00e1no: \u010cast\u00e9 p\u0159\u00ed\u010diny a kdy jim v\u011bnovat pozornost<br>Vst\u00e1v\u00e1n\u00ed ve 3 nebo 4 hodiny r\u00e1no m\u016f\u017ee b\u00fdt zvl\u00e1\u0161tn\u00ed, zvl\u00e1\u0161t\u011b kdy\u017e se to d\u011bje n\u011bkolik noc\u00ed po sob\u011b. Mnoho lid\u00ed otev\u00edr\u00e1 o\u010di, pod\u00edv\u00e1 se na hodiny a za\u010dne si \u0159\u00edkat: \u201ePro\u010d se v\u017edycky bud\u00edm v tuto dobu?\u201c<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Na soci\u00e1ln\u00edch s\u00edt\u00edch se to \u010dasto prezentuje jako tajemn\u00e9 nebo duchovn\u00ed znamen\u00ed, p\u0159\u00edpadn\u011b jasn\u00e9 varov\u00e1n\u00ed p\u0159ed n\u011b\u010d\u00edm v\u00e1\u017en\u00fdm. Ve v\u011bt\u0161in\u011b p\u0159\u00edpad\u016f je v\u0161ak vysv\u011btlen\u00ed obvykle jednodu\u0161\u0161\u00ed a souvis\u00ed se sp\u00e1nkem, stresem, zvyky nebo zdrav\u00edm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probuzen\u00ed v noci neznamen\u00e1 v\u017edy, \u017ee jste nemocn\u00ed. Lidsk\u00fd sp\u00e1nek nen\u00ed nep\u0159etr\u017eit\u00e1 linie; prob\u00edh\u00e1 v cyklech. B\u011bhem noci se st\u0159\u00eddaj\u00ed f\u00e1ze lehk\u00e9ho, hlubok\u00e9ho a REM sp\u00e1nku. V druh\u00e9 polovin\u011b noci se sp\u00e1nek m\u016f\u017ee st\u00e1t leh\u010d\u00edm, a proto se sn\u00e1ze probud\u00edme na hluk, obavy, nutk\u00e1n\u00ed na toaletu, pocit horka, hladu, bolesti nebo \u00fazkosti.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probl\u00e9m nast\u00e1v\u00e1, kdy\u017e jsou tato probuzen\u00ed \u010dast\u00e1, trvaj\u00ed dlouho nebo ovliv\u0148uj\u00ed va\u0161i energii b\u011bhem dne. V takov\u00fdch p\u0159\u00edpadech se vyplat\u00ed v\u011bnovat pozornost, ne ze strachu, ale pozorov\u00e1n\u00edm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nen\u00ed to v\u017edy v\u00e1\u017en\u00e9 znamen\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0160patn\u00e1 noc se m\u016f\u017ee st\u00e1t komukoli. Mo\u017en\u00e1 jste ve\u010de\u0159eli p\u0159\u00edli\u0161 pozd\u011b, odpoledne jste pili k\u00e1vu, poh\u00e1dali jste se p\u0159ed span\u00edm, pili alkohol, dlouho jste si zd\u0159\u00edmli nebo \u0161li sp\u00e1t s p\u0159\u00edli\u0161 velk\u00fdm mno\u017estv\u00edm starost\u00ed. To v\u0161e m\u016f\u017ee zp\u016fsobit, \u017ee se va\u0161e t\u011blo probud\u00ed d\u0159\u00edve, ne\u017e byste o\u010dek\u00e1vali.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Klinika Mayo vysv\u011btluje, \u017ee nespavost m\u016f\u017ee zt\u011b\u017eovat usnut\u00ed, udr\u017een\u00ed sp\u00e1nku nebo n\u00e1vrat ke sp\u00e1nku po probuzen\u00ed. D\u00e1le uv\u00e1d\u00ed, \u017ee \u0161patn\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky, stres, nepravideln\u00fd rozvrh, ur\u010dit\u00e9 potraviny, l\u00e9ky a zdravotn\u00ed pot\u00ed\u017ee mohou sp\u00e1nek ovlivnit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Proto probuzen\u00ed ve 3 nebo 4 hodiny r\u00e1no automaticky neznamen\u00e1, \u017ee se d\u011bje \u201en\u011bco \u0161patn\u00e9ho\u201c. M\u016f\u017ee to ale b\u00fdt znamen\u00edm, \u017ee je pot\u0159eba upravit v\u00e1\u0161 re\u017eim, va\u0161e t\u011blo nebo va\u0161e mysl.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sp\u00e1nek se v \u010dasn\u00fdch rann\u00edch hodin\u00e1ch st\u00e1v\u00e1 leh\u010d\u00edm.<br>B\u011bhem prvn\u00edch n\u011bkolika hodin noci obvykle p\u0159evl\u00e1d\u00e1 hlubok\u00fd sp\u00e1nek. Naproti tomu sm\u011b\u0159uj\u00edc\u00ed k \u010dasn\u00fdm rann\u00edm hodin\u00e1m se prodlu\u017euj\u00ed f\u00e1ze REM sp\u00e1nku a leh\u010d\u00ed f\u00e1ze sp\u00e1nku. To m\u016f\u017ee usnadnit probuzen\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nadace pro sp\u00e1nek vysv\u011btluje, \u017ee probouzen\u00ed ve 3 hodiny r\u00e1no m\u016f\u017ee souviset s naru\u0161en\u00edm \u017eivotn\u00edho prost\u0159ed\u00ed, pot\u0159ebou j\u00edt na toaletu, menopauzou, poruchami sp\u00e1nku, stresem, \u00fazkost\u00ed, depres\u00ed, zdravotn\u00edmi probl\u00e9my, l\u00e9ky a st\u00e1rnut\u00edm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To pom\u00e1h\u00e1 vysv\u011btlit, pro\u010d mnoho lid\u00ed uv\u00e1d\u00ed, \u017ee se probouz\u00ed p\u0159ibli\u017en\u011b ve stejnou dobu. Ne v\u017edy existuje jedna p\u0159\u00ed\u010dina. N\u011bkdy se kombinuj\u00ed biologick\u00e9 faktory, zvyky a prost\u0159ed\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Stres a opakuj\u00edc\u00ed se my\u0161lenky<br>\u010castou p\u0159\u00ed\u010dinou probuzen\u00ed ve 3 nebo 4 hodiny r\u00e1no je stres. B\u011bhem dne m\u016f\u017ee b\u00fdt \u010dlov\u011bk zanepr\u00e1zdn\u011bn a p\u0159\u00edli\u0161 nep\u0159em\u00fd\u0161let o sv\u00fdch probl\u00e9mech. Ale v \u010dasn\u00fdch rann\u00edch hodin\u00e1ch, kdy je v\u0161e v klidu, se mysl m\u016f\u017ee za\u010d\u00edt zab\u00fdvat nevy\u0159\u00edzen\u00fdmi \u00fakoly, dluhy, konflikty, strachy nebo rozhodnut\u00edmi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Toto probouzen\u00ed se m\u016f\u017ee st\u00e1t cyklem: probud\u00edte se, pod\u00edv\u00e1te se na hodiny, d\u011bl\u00e1te si starosti s t\u00edm, \u017ee nesp\u00edte, stanete se aktivn\u011bj\u0161\u00edmi a pak je t\u011b\u017ek\u00e9 znovu usnout. \u010c\u00edm v\u00edce se sna\u017e\u00edte donutit usnout, t\u00edm v\u00edce frustrovan\u00ed jste.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00dazkost se m\u016f\u017ee projevit tak\u00e9 v \u010dasn\u00fdch rann\u00edch hodin\u00e1ch s palpitacemi, tlakem na hrudi, sp\u011bchaj\u00edc\u00edmi my\u0161lenkami nebo pocitem bd\u011blosti. V t\u011bchto p\u0159\u00edpadech nen\u00ed probl\u00e9m jen v denn\u00ed dob\u011b; je to stav zv\u00fd\u0161en\u00e9ho vzru\u0161en\u00ed t\u011bla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kofein, alkohol a t\u011b\u017ek\u00e9 ve\u010de\u0159e<br>Ve\u010dern\u00ed a no\u010dn\u00ed n\u00e1vyky maj\u00ed v\u00fdznamn\u00fd vliv. Kofein m\u016f\u017ee v t\u011ble z\u016fstat n\u011bkolik hodin. Pro n\u011bkter\u00e9 lidi sta\u010d\u00ed pit\u00ed k\u00e1vy po poledni nebo odpoledne k naru\u0161en\u00ed sp\u00e1nku, i kdy\u017e si mysl\u00ed, \u017ee \u201esp\u00ed stejn\u011b\u201c.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alkohol na druhou stranu m\u016f\u017ee zpo\u010d\u00e1tku vyvolat ospalost, ale pozd\u011bji m\u016f\u017ee v\u00e9st k no\u010dn\u00edmu probouzen\u00ed a \u0161patn\u00e9 kvalit\u011b sp\u00e1nku. Harvard Health uv\u00e1d\u00ed, \u017ee alkohol m\u016f\u017ee zp\u016fsobit, \u017ee se \u010dlov\u011bk probud\u00ed o hodiny pozd\u011bji a bude m\u00edt pot\u00ed\u017ee s op\u011btovn\u00fdm us\u00edn\u00e1n\u00edm, a nav\u00edc naru\u0161\u00ed d\u016fle\u017eit\u00e9 f\u00e1ze sp\u00e1nku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u011b\u017ek\u00e1, ko\u0159en\u011bn\u00e1 nebo pozd\u011b v noci konzumovan\u00e1 j\u00eddla mohou tak\u00e9 p\u0159isp\u011bt. Pokud m\u00e1te reflux, p\u00e1len\u00ed \u017e\u00e1hy, plynatost nebo pomal\u00e9 tr\u00e1ven\u00ed, va\u0161e t\u011blo se m\u016f\u017ee probudit uprost\u0159ed noci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sv\u011btlo, obrazovky a nepravideln\u00fd rozvrh<br>Mozek pot\u0159ebuje jasn\u00e9 sign\u00e1ly k us\u00edn\u00e1n\u00ed. Jasn\u00e9 sv\u011btlo v noci, zejm\u00e9na z obrazovek, m\u016f\u017ee ovlivnit produkci melatoninu a odd\u00e1lit us\u00edn\u00e1n\u00ed. Nav\u00edc kontrola telefonu po probuzen\u00ed m\u016f\u017ee mysl d\u00e1le stimulovat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">CDC doporu\u010duje dodr\u017eovat pravideln\u00fd sp\u00e1nkov\u00fd re\u017eim, m\u00edt klidnou a chladnou lo\u017enici, vypnout elektronick\u00e1 za\u0159\u00edzen\u00ed alespo\u0148 30 minut p\u0159ed span\u00edm, vyh\u00fdbat se velk\u00fdm j\u00eddl\u016fm a alkoholu p\u0159ed span\u00edm, vyh\u00fdbat se kofeinu odpoledne nebo ve\u010der a pravideln\u011b cvi\u010dit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Span\u00ed ka\u017ed\u00fd den v jinou dobu m\u016f\u017ee tak\u00e9 naru\u0161it va\u0161e biologick\u00e9 hodiny. Pokud b\u011bhem t\u00fddne sp\u00edte m\u00e1lo a o v\u00edkendu sv\u016fj re\u017eim \u00fapln\u011b zm\u011bn\u00edte, va\u0161e t\u011blo se m\u016f\u017ee \u010dast\u011bji probouzet.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nucen\u00ed na mo\u010den\u00ed v noci<br>Probouzen\u00ed uprost\u0159ed noci na toaletu je b\u011b\u017en\u00e9, zejm\u00e9na pokud p\u0159ed span\u00edm pijete hodn\u011b tekutin, konzumujete mo\u010dopudn\u00e9 n\u00e1poje nebo m\u00e1te ur\u010dit\u00e9 zdravotn\u00ed probl\u00e9my. M\u016f\u017ee se tak\u00e9 vyskytnout u diabetu, probl\u00e9m\u016f s prostatou, infekc\u00ed mo\u010dov\u00fdch cest, t\u011bhotenstv\u00ed, sp\u00e1nkov\u00e9 apnoe nebo u\u017e\u00edv\u00e1n\u00ed diuretik.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud jedno probuzen\u00ed neovlivn\u00ed v\u00e1\u0161 sp\u00e1nek, pravd\u011bpodobn\u011b to nen\u00ed d\u016fvod k obav\u00e1m. Pokud se to ale stane mnohokr\u00e1t za noc nebo je doprov\u00e1zeno nadm\u011brnou \u017e\u00edzn\u00ed, p\u00e1len\u00edm p\u0159i mo\u010den\u00ed, bolest\u00ed, krv\u00ed v mo\u010di nebo extr\u00e9mn\u00ed \u00fanavou, m\u011bli byste se poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bolest, sp\u00e1nkov\u00e1 apnoe a dal\u0161\u00ed zdravotn\u00ed probl\u00e9my<br>N\u011bkdy maj\u00ed \u010dast\u00e9 probouzen\u00ed fyzickou p\u0159\u00ed\u010dinu. Bolesti zad, artritida, d\u00fdchac\u00ed pot\u00ed\u017ee, alergie, astma, reflux, n\u00e1valy horka, hormon\u00e1ln\u00ed zm\u011bny nebo l\u00e9ky mohou naru\u0161it sp\u00e1nek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sp\u00e1nkov\u00e1 apnoe m\u016f\u017ee tak\u00e9 zp\u016fsobovat opakovan\u00e1 probouzen\u00ed. P\u0159i t\u00e9to poru\u0161e je d\u00fdch\u00e1n\u00ed b\u011bhem sp\u00e1nku p\u0159eru\u0161ovan\u00e9 nebo se st\u00e1v\u00e1 m\u011blk\u00fdm. M\u016f\u017ee b\u00fdt doprov\u00e1zeno hlasit\u00fdm chr\u00e1p\u00e1n\u00edm, znateln\u00fdmi pauzami v d\u00fdch\u00e1n\u00ed, neobnoviteln\u00fdm sp\u00e1nkem, bolestmi hlavy po probuzen\u00ed a denn\u00ed ospalost\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se \u010dlov\u011bk mnohokr\u00e1t bud\u00ed, hlasit\u011b chr\u00e1pe nebo se i po hodin\u00e1ch str\u00e1ven\u00fdch v posteli probouz\u00ed unaven\u00fd, m\u011bl by se poradit s odborn\u00edkem.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Co d\u011blat, kdy\u017e se v tu hodinu probud\u00edte<br>V prvn\u00ed \u0159ad\u011b se vyhn\u011bte opakovan\u00e9mu pohledu na hodiny. Kdy\u017e vid\u00edte, \u017ee je 3:17, pak 3:40 a pak 4:05, stres se jen zvy\u0161uje. Pokud je to mo\u017en\u00e9, oto\u010dte hodiny nebo si odneste telefon d\u00e1l.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">D\u00fdchejte pomalu. M\u016f\u017eete vyzkou\u0161et jednoduchou techniku: nadechn\u011bte se nosem, pomalu vydechn\u011bte a n\u011bkolikr\u00e1t opakujte. Nesna\u017ete se nutit usnout; soust\u0159e\u010fte se na uklidn\u011bn\u00ed sv\u00e9ho t\u011bla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud uplyne n\u011bkolik minut a vy jste st\u00e1le zcela vzh\u016fru, vsta\u0148te v tlumen\u00e9m sv\u011btle a d\u011blejte n\u011bco relaxa\u010dn\u00edho: \u010dt\u011bte si n\u011bco lehk\u00e9ho, poslouchejte uklid\u0148uj\u00edc\u00ed hudbu nebo se ti\u0161e posa\u010fte. Vyh\u00fdbejte se soci\u00e1ln\u00edm m\u00e9di\u00edm, zpr\u00e1v\u00e1m, pr\u00e1ci nebo jasn\u00e9mu sv\u011btlu. Jakmile se ospalost vr\u00e1t\u00ed, vra\u0165te se do postele.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">N\u00e1vyky, kter\u00e9 mohou pomoci<br>Dodr\u017eujte pravideln\u00fd re\u017eim sp\u00e1nku a bd\u011bn\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud jste citliv\u00ed, vyhn\u011bte se kofeinu odpoledne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ve\u010de\u0159ejte d\u0159\u00edve a leh\u010d\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Omezte konzumaci alkoholu v noci.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed span\u00edm vypn\u011bte obrazovky.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Udr\u017eujte m\u00edstnost chladnou, tmavou a tichou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">T\u011bsn\u011b p\u0159ed span\u00edm si zacvi\u010dte, ale ne intenzivn\u011b.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vyh\u00fdbejte se dlouh\u00e9mu nebo velmi pozdn\u00edmu zd\u0159\u00edmnut\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Postel pou\u017e\u00edvejte hlavn\u011b ke span\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">P\u0159ed span\u00edm si zapi\u0161te sv\u00e9 starosti, abyste je dostali z hlavy.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tyto zm\u011bny nefunguj\u00ed p\u0159es noc u ka\u017ed\u00e9ho, ale s d\u016fslednost\u00ed mohou zlep\u0161it sp\u00e1nkov\u00e9 vzorce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cast\u00e9 chyby<br>\u010castou chybou je domn\u00edvat se, \u017ee probuzen\u00ed ve 3 nebo 4 hodiny r\u00e1no m\u00e1 v\u017edy skryt\u00fd v\u00fdznam. V\u011bt\u0161inou souvis\u00ed se zvyky, stresem, prost\u0159ed\u00edm nebo fyzick\u00fdm zdrav\u00edm.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dal\u0161\u00ed chybou je kontrola telefonu. Sv\u011btlo, ozn\u00e1men\u00ed a obsah aktivuj\u00ed mozek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je tak\u00e9 b\u011b\u017en\u00e9 p\u00edt alkohol pro \u201elep\u0161\u00ed sp\u00e1nek\u201c. Zpo\u010d\u00e1tku v\u00e1s m\u016f\u017ee ospalost, ale pozd\u011bji v\u00e1m sp\u00e1nek zhor\u0161\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dal\u0161\u00ed chybou je u\u017e\u00edv\u00e1n\u00ed pr\u00e1\u0161k\u016f na span\u00ed bez l\u00e9ka\u0159sk\u00e9ho dohledu. Klinika Mayo zd\u016fraz\u0148uje, \u017ee l\u00e9ky na span\u00ed by nem\u011bly b\u00fdt jedinou strategi\u00ed a \u017ee je vhodn\u00e9 p\u0159ehodnotit n\u00e1vyky, l\u00e9ky a z\u00e1kladn\u00ed p\u0159\u00ed\u010diny.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy se poradit<br>Pokud se u v\u00e1s objevuj\u00ed probouzen\u00ed n\u011bkolikr\u00e1t t\u00fddn\u011b po dobu del\u0161\u00ed ne\u017e n\u011bkolik t\u00fddn\u016f, pot\u00ed\u017ee s fungov\u00e1n\u00edm b\u011bhem dne, ospalost p\u0159i \u0159\u00edzen\u00ed, hlasit\u00e9 chr\u00e1p\u00e1n\u00ed, z\u00e1stavy d\u00fdch\u00e1n\u00ed, intenzivn\u00ed \u00fazkost, deprese, bolest, no\u010dn\u00ed pocen\u00ed, nevysv\u011btliteln\u00fd \u00fabytek hmotnosti, palpitace nebo \u010dast\u00e1 pot\u0159eba mo\u010den\u00ed, pora\u010fte se s l\u00e9ka\u0159em.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Vyhledejte tak\u00e9 pomoc, pokud u\u017e\u00edv\u00e1te alkohol, sedativa nebo l\u00e9ky, abyste mohli sp\u00e1t bez dozoru.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1v\u011br<br>Probuzen\u00ed ve 3 nebo 4 hodiny r\u00e1no nemus\u00ed b\u00fdt nutn\u011b z\u00e1hadn\u00fdm p\u0159\u00edznakem ani jistou zn\u00e1mkou nemoci. \u010casto souvis\u00ed s norm\u00e1ln\u00edmi sp\u00e1nkov\u00fdmi cykly, stresem, no\u010dn\u00edmi n\u00e1vyky, kofeinem, alkoholem, prost\u0159ed\u00edm, bolest\u00ed, pot\u0159ebou pou\u017e\u00edvat toaletu nebo poruchami sp\u00e1nku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kl\u00ed\u010dem je sledovat frekvenci, jak\u00e9koli doprovodn\u00e9 p\u0159\u00edznaky a to, jak se c\u00edt\u00edte b\u011bhem dne. Pokud se to st\u00e1v\u00e1 ob\u010das, m\u016f\u017ee to b\u00fdt norm\u00e1ln\u00ed. Pokud se to opakuje a ovliv\u0148uje v\u00e1\u0161 \u017eivot, zaslou\u017e\u00ed si to pozornost.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dobr\u00fd sp\u00e1nek nez\u00e1vis\u00ed na jednom \u0159e\u0161en\u00ed, ale na vybudov\u00e1n\u00ed rutiny, kter\u00e1 t\u011blu \u0159\u00edk\u00e1: je \u010das na odpo\u010dinek.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Konzultovan\u00e9 zdroje<br>Klinika Mayo, Nespavost: P\u0159\u00edznaky a p\u0159\u00ed\u010diny: https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167<br>Klinika Mayo, Nespavost: Diagnostika a l\u00e9\u010dba: https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/diagnosis-treatment\/drc-20355173<br>Cleveland Clinic, Nespavost: P\u0159\u00ed\u010diny, p\u0159\u00edznaky a l\u00e9\u010dba: https:\/\/my.clevelandclinic.org\/health\/diseases\/12119-insomnia<br>Nadace pro sp\u00e1nek, pro\u010d se bud\u00edte ve 3 r\u00e1no: https:\/\/www.sleepfoundation.org\/sleep-faqs\/why-do-i-wake-up-at-3am<br>CDC, n\u00e1vyky pro lep\u0161\u00ed sp\u00e1nek: https:\/\/www.cdc.gov\/sleep\/about\/index.html<br>Harvard Health Publishing, hygiena sp\u00e1nku a n\u00e1vyky pro lep\u0161\u00ed odpo\u010dinek: https:\/\/www.health.harvard.edu\/healthy-aging-and-longevity\/sleep-hygiene-simple-practices-for-better-rest<br>Cleveland Clinic, l\u00e9\u010dba nespavosti: https:\/\/my.clevelandclinic.org\/services\/insomnia-treatment<\/li>\n\n\n\n<li>Prohl\u00e1\u0161en\u00ed o vylou\u010den\u00ed odpov\u011bdnosti<br>Tento obsah slou\u017e\u00ed pouze pro informa\u010dn\u00ed a vzd\u011bl\u00e1vac\u00ed \u00fa\u010dely. Nenahrazuje l\u00e9ka\u0159skou nebo psychologickou konzultaci ani odbornou l\u00e9\u010dbu. Probouzen\u00ed ve 3 nebo 4 hodiny r\u00e1no m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din a nelze jej samostatn\u011b diagnostikovat. Pokud se \u010dasto probouz\u00edte, m\u00e1te \u00fazkost, depresi, hlasit\u00e9 chr\u00e1p\u00e1n\u00ed, pot\u00ed\u017ee s d\u00fdch\u00e1n\u00edm, bolest, palpitace, denn\u00ed ospalost, u\u017e\u00edv\u00e1n\u00ed sedativ nebo zhor\u0161uj\u00edc\u00ed se p\u0159\u00edznaky, pora\u010fte se se zdravotn\u00edkem.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"Zjist\u011bte, pro\u010d se m\u016f\u017eete probudit ve 3 nebo 4 hodiny r\u00e1no, jak\u00e9 faktory to ovliv\u0148uj\u00ed a kdy se poradit s l\u00e9ka\u0159em ohledn\u011b probl\u00e9m\u016f \n<a class=\"moretag\" href=\"https:\/\/fakt24.biz.ua\/?p=14428\"> [...]<\/a>","protected":false},"author":1,"featured_media":14429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-14428","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\/14428","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=14428"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/14428\/revisions"}],"predecessor-version":[{"id":14430,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/14428\/revisions\/14430"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/14429"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}