{"id":4313,"date":"2026-02-12T12:14:51","date_gmt":"2026-02-12T12:14:51","guid":{"rendered":"https:\/\/fakt24.biz.ua\/?p=4313"},"modified":"2026-02-12T12:14:51","modified_gmt":"2026-02-12T12:14:51","slug":"proc-se-nevyplati-vstavat-kvuli-moceni","status":"publish","type":"post","link":"https:\/\/fakt24.biz.ua\/?p=4313","title":{"rendered":"Pro\u010d se nevyplat\u00ed vst\u00e1vat kv\u016fli mo\u010den\u00ed?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">U\u017e v\u00e1s nebav\u00ed noci p\u0159eru\u0161ovan\u00e9 \u010dast\u00fdmi n\u00e1v\u0161t\u011bvami toalety?<\/h2>\n\n\n\n<p>Nebojte se, nejste sami. Vst\u00e1t jednou nebo n\u011bkolikr\u00e1t na mo\u010den\u00ed se m\u016f\u017ee zd\u00e1t trivi\u00e1ln\u00ed, dokonce nevyhnuteln\u00e9.<\/p>\n\n\n\n<p>P\u0159esto to m\u016f\u017ee ru\u0161it v\u00e1\u0161 sp\u00e1nek v\u00edc, ne\u017e si mysl\u00edte\u2026<\/p>\n\n\n\n<p>Zejm\u00e9na REM f\u00e1ze, kter\u00e1 je tak d\u016fle\u017eit\u00e1 pro na\u0161i du\u0161evn\u00ed a fyzickou rovnov\u00e1hu.<\/p>\n\n\n\n<p>Pro\u010d n\u00e1m tedy tento zvyk tolik naru\u0161uje noci a jak se m\u016f\u017eete vr\u00e1tit ke skute\u010dn\u011b regenera\u010dn\u00edmu sp\u00e1nku? Vysv\u011btl\u00edme v\u00e1m to.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">REM f\u00e1ze \u2013 neop\u011bvovan\u00fd hrdina<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.blogsanteplus.com\/wp-content\/uploads\/claudia-manas-nvOw94yHp2g-unsplash.jpg.webp\" alt=\"\" class=\"wp-image-228551\"\/><\/figure>\n\n\n\n<p>Tato f\u00e1ze sp\u00e1nku funguje jako jak\u00e9si regula\u010dn\u00ed centrum pro na\u0161e noci. Zlep\u0161uje pam\u011b\u0165, stabilizuje n\u00e1ladu a pom\u00e1h\u00e1 zvl\u00e1dat emoce. Zkr\u00e1tka je to f\u00e1ze, kdy n\u00e1\u0161 mozek t\u0159\u00edd\u00ed v\u011bci.<\/p>\n\n\n\n<p>Ale to nen\u00ed v\u0161echno: b\u011bhem REM sp\u00e1nku na\u0161e t\u011blo produkuje d\u016fle\u017eit\u00fd hormon ADH (antidiuretick\u00fd hormon). Jeho \u00falohou? Sn\u00ed\u017eit tvorbu mo\u010di v noci, nebo p\u0159esn\u011bji \u0159e\u010deno, vyhnout se\u2026 nutnosti chodit na toaletu.<\/p>\n\n\n\n<p>Probl\u00e9m: pokud je n\u00e1\u0161 sp\u00e1nek naru\u0161en (stres, nepravideln\u00e9 aktivity, \u010das str\u00e1ven\u00fd u obrazovky atd.), tento hormon se vylu\u010duje v men\u0161\u00edm mno\u017estv\u00ed. V d\u016fsledku toho mo\u010dov\u00fd m\u011bch\u00fd\u0159 funguje stejn\u011b jako p\u0159es den, co\u017e n\u00e1s nut\u00ed vst\u00e1vat z postele.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pro\u010d je \u0161patn\u00fd n\u00e1pad vst\u00e1vat noc co noc<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.blogsanteplus.com\/wp-content\/uploads\/alexandra-gorn-smuS_jUZa9I-unsplash.jpg.webp\" alt=\"\" class=\"wp-image-228553\"\/><\/figure>\n\n\n\n<p>N\u00e1hl\u00e9 probuzen\u00ed&nbsp; p\u0159eru\u0161\u00ed&nbsp;<strong>v\u00e1\u0161<\/strong>&nbsp;&nbsp;sp\u00e1nkov\u00fd cyklus. Je to jako p\u0159eru\u0161en\u00ed desetiminutov\u00e9ho filmu: je t\u011b\u017ek\u00e9 to sledovat, \u017ee?<\/p>\n\n\n\n<p>P\u0159eru\u0161en\u00edm REM f\u00e1ze:<\/p>\n\n\n\n<p>Bud\u00ed\u0161 se unaven\u011bj\u0161\u00ed,<\/p>\n\n\n\n<p>Jste m\u00e9n\u011b soust\u0159ed\u011bn\u00ed a podr\u00e1\u017ed\u011bn\u011bj\u0161\u00ed,<\/p>\n\n\n\n<p>Oslabujete si pam\u011b\u0165.<\/p>\n\n\n\n<p>A tento cyklus se m\u016f\u017ee odehr\u00e1t, ani\u017e bychom si to uv\u011bdomovali.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Jednoduch\u00e9 kroky k obnoven\u00ed pravideln\u011bj\u0161\u00edho sp\u00e1nku<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.blogsanteplus.com\/wp-content\/uploads\/gregory-pappas-rUc9hVE-L-E-unsplash.jpg.webp\" alt=\"\" class=\"wp-image-228552\"\/><\/figure>\n\n\n\n<p>Dobr\u00e1 zpr\u00e1va: nemus\u00edte \u00fapln\u011b v\u0161echno p\u0159ed\u011bl\u00e1vat. Mal\u00e9 zm\u011bny ve va\u0161\u00ed denn\u00ed rutin\u011b mohou m\u00edt obrovsk\u00fd v\u00fdznam.<\/p>\n\n\n\n<p>Vybudujte si pravideln\u00fd sp\u00e1nkov\u00fd rytmus<\/p>\n\n\n\n<p>Sna\u017ete se chodit sp\u00e1t a vst\u00e1vat v pravideln\u00fdch \u010dasech, a to i o v\u00edkendech. T\u00edm se p\u0159irozen\u011b reguluje produkce ADH.<\/p>\n\n\n\n<p>Vytvo\u0159te si uklid\u0148uj\u00edc\u00ed ritu\u00e1l<\/p>\n\n\n\n<p>Tepl\u00e1 koupel, jemn\u00e1 hudba nebo p\u00e1r pomal\u00fdch n\u00e1dech\u016f\u2026 Dop\u0159ejte si chvilku klidu p\u0159ed span\u00edm.<\/p>\n\n\n\n<p>Zam\u011b\u0159te se na moderov\u00e1n\u00ed<\/p>\n\n\n\n<p>Omezte p\u0159\u00edjem vody 1 a\u017e 2 hodiny p\u0159ed span\u00edm.<\/p>\n\n\n\n<p>Sn\u011bzte lehkou ve\u010de\u0159i alespo\u0148 dv\u011b hodiny p\u0159ed span\u00edm.<\/p>\n\n\n\n<p>Vyhn\u011bte se k\u00e1v\u011b a alkoholu po 16. hodin\u011b.<\/p>\n\n\n\n<p>Postarejte se o atmosf\u00e9ru v lo\u017enici<\/p>\n\n\n\n<p>Chladn\u00e1, tich\u00e1 m\u00edstnost bez obrazovek a modr\u00e9ho sv\u011btla (\u017e\u00e1dn\u00e1 televize ani telefon) je nezbytn\u00e1 pro klidn\u00fd sp\u00e1nek.<\/p>\n\n\n\n<p>Je\u0161t\u011b jedna rada: naslouchejte sv\u00e9mu t\u011blu.<\/p>\n\n\n\n<p>Ob\u010dasn\u00e9 probouzen\u00ed nen\u00ed d\u016fvodem k obav\u00e1m. Pokud se ale stane pravideln\u00fdm jevem, m\u016f\u017ee b\u00fdt \u010das p\u0159ehodnotit sv\u016fj \u017eivotn\u00ed styl\u2026 nebo se zab\u00fdvat skryt\u00fdm stresem. A pokud no\u010dn\u00ed probouzen\u00ed p\u0159etrv\u00e1vaj\u00ed, nev\u00e1hejte se poradit s l\u00e9ka\u0159em.<\/p>\n\n\n\n<p>Prospat celou noc je jako znovuobjevit pokra\u010dov\u00e1n\u00ed nedokon\u010den\u00e9ho snu: klidn\u00e9, prosp\u011b\u0161n\u00e9 a nezbytn\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"U\u017e v\u00e1s nebav\u00ed noci p\u0159eru\u0161ovan\u00e9 \u010dast\u00fdmi n\u00e1v\u0161t\u011bvami toalety? Nebojte se, nejste sami. Vst\u00e1t jednou nebo n\u011bkolikr\u00e1t na mo\u010den\u00ed se m\u016f\u017ee zd\u00e1t trivi\u00e1ln\u00ed, dokonce \n<a class=\"moretag\" href=\"https:\/\/fakt24.biz.ua\/?p=4313\"> [...]<\/a>","protected":false},"author":1,"featured_media":4314,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4313","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\/4313","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=4313"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/4313\/revisions"}],"predecessor-version":[{"id":4315,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/4313\/revisions\/4315"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/4314"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4313"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4313"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4313"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}