Pro mnoho star\u0161\u00edch lid\u00ed se noc m\u016f\u017ee odv\u00edjet ne\u010dekan\u011b.<\/p>\n\n\n\n
Pr\u00e1v\u011b kdy\u017e by m\u011bl b\u00fdt sp\u00e1nek nejhlub\u0161\u00ed, se probouzej\u00ed \u2013 \u010dasto kolem 3. hodiny rann\u00ed.<\/p>\n\n\n\n
V dom\u011b je ticho, venku je st\u00e1le tma a mysl z\u016fst\u00e1v\u00e1 bd\u011bl\u00e1.<\/p>\n\n\n\n
I kdy\u017e tento vzorec m\u016f\u017ee b\u00fdt frustruj\u00edc\u00ed, je b\u011b\u017en\u00fd u lid\u00ed star\u0161\u00edch 60 let a \u010dasto odr\u00e1\u017e\u00ed sp\u00ed\u0161e p\u0159irozen\u00e9 biologick\u00e9 zm\u011bny ne\u017e v\u00e1\u017en\u00fd probl\u00e9m.<\/p>\n\n\n\n
Jedn\u00edm z hlavn\u00edch faktor\u016f je melatonin, hormon, kter\u00fd reguluje cyklus sp\u00e1nku a bd\u011bn\u00ed. Produkce melatoninu s v\u011bkem postupn\u011b kles\u00e1. D\u00edky tomu je sp\u00e1nek leh\u010d\u00ed a sn\u00e1ze se p\u0159eru\u0161\u00ed. Brzy r\u00e1no m\u016f\u017ee hladina melatoninu klesnout natolik, \u017ee signalizuje bd\u011bn\u00ed, i kdy\u017e by byl del\u0161\u00ed odpo\u010dinek prosp\u011b\u0161n\u00fd. Star\u0161\u00ed dosp\u011bl\u00ed mohou b\u00fdt tak\u00e9 citliv\u011bj\u0161\u00ed na drobn\u00e9 ru\u0161en\u00ed, jako je sv\u011btlo, zm\u011bny teploty nebo tich\u00e9 zvuky.<\/p>\n\n\n\n
P\u0159isp\u00edvaj\u00ed k tomu i zm\u011bny v cirkadi\u00e1nn\u00edch rytmech. Mnoho lid\u00ed s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem za\u010d\u00edn\u00e1 poci\u0165ovat ospalost d\u0159\u00edve ve\u010der. Pokud se \u010das ukl\u00e1d\u00e1n\u00ed do postele posune na 20:30 nebo 21:00, probuzen\u00ed ve 3:00 nebo 4:00 r\u00e1no m\u016f\u017ee jednodu\u0161e odr\u00e1\u017eet dokon\u010den\u00fd sp\u00e1nkov\u00fd cyklus. Odchod do d\u016fchodu, m\u00e9n\u011b strukturovan\u00fd denn\u00ed re\u017eim a sn\u00ed\u017een\u00e9 vystaven\u00ed denn\u00edmu sv\u011btlu mohou tyto vnit\u0159n\u00ed hodiny d\u00e1le ovlivnit. P\u0159isp\u00edvat m\u016f\u017ee tak\u00e9 fyzick\u00e9 nepohodl\u00ed, l\u00e9ky, konzumace kofeinu nebo denn\u00ed zd\u0159\u00edmnut\u00ed.<\/p>\n\n\n\n
I kdy\u017e by se p\u0159etrv\u00e1vaj\u00edc\u00ed poruchy sp\u00e1nku m\u011bly probrat s l\u00e9ka\u0159em, ob\u010dasn\u00e9 p\u0159ed\u010dasn\u00e9 probouzen\u00ed je \u010dasto norm\u00e1ln\u00ed sou\u010d\u00e1st\u00ed st\u00e1rnut\u00ed a lze jej zm\u00edrnit pravideln\u00fdm re\u017eimem a zdrav\u00fdmi n\u00e1vyky. Jednoduch\u00e9 kroky, jako je dodr\u017eov\u00e1n\u00ed pravideln\u00fdch \u010das\u016f ukl\u00e1d\u00e1n\u00ed do postele a vst\u00e1v\u00e1n\u00ed, omezen\u00ed pou\u017e\u00edv\u00e1n\u00ed obrazovek p\u0159ed span\u00edm a pobyt na \u010derstv\u00e9m vzduchu b\u011bhem dne, mohou pomoci podpo\u0159it klidn\u011bj\u0161\u00ed sp\u00e1nek.<\/p>\n","protected":false},"excerpt":{"rendered":"Pro mnoho star\u0161\u00edch lid\u00ed se noc m\u016f\u017ee odv\u00edjet ne\u010dekan\u011b. Pr\u00e1v\u011b kdy\u017e by m\u011bl b\u00fdt sp\u00e1nek nejhlub\u0161\u00ed, se probouzej\u00ed \u2013 \u010dasto kolem 3. hodiny \n [...]<\/a>","protected":false},"author":1,"featured_media":7733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7732","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\/7732","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=7732"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/7732\/revisions"}],"predecessor-version":[{"id":7734,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/7732\/revisions\/7734"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/7733"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}