{"id":9864,"date":"2026-05-16T11:28:59","date_gmt":"2026-05-16T11:28:59","guid":{"rendered":"https:\/\/fakt24.biz.ua\/?p=9864"},"modified":"2026-05-16T11:28:59","modified_gmt":"2026-05-16T11:28:59","slug":"proc-se-budite-uprostred-noci-a-jak-to-napravit","status":"publish","type":"post","link":"https:\/\/fakt24.biz.ua\/?p=9864","title":{"rendered":"Pro\u010d se bud\u00edte uprost\u0159ed noci a jak to napravit"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Probouzen\u00ed se uprost\u0159ed noci m\u016f\u017ee b\u00fdt neuv\u011b\u0159iteln\u011b frustruj\u00edc\u00ed. Pokud se uprost\u0159ed noci bud\u00edte a m\u00e1te probl\u00e9m znovu usnout, nejste sami. Studie zam\u011b\u0159en\u00e1 na sp\u00e1nkovou medic\u00ednu zjistila, \u017ee p\u0159ibli\u017en\u011b t\u0159etina dosp\u011bl\u00fdch Ameri\u010dan\u016f to za\u017e\u00edv\u00e1 alespo\u0148 t\u0159ikr\u00e1t t\u00fddn\u011b, p\u0159i\u010dem\u017e mnoho z nich trp\u00ed \u201enespavost\u00ed z d\u016fvodu udr\u017eov\u00e1n\u00ed sp\u00e1nku\u201c. Pochopen\u00ed d\u016fvod\u016f tohoto naru\u0161en\u00ed je prvn\u00edm krokem k jeho n\u00e1prav\u011b. Zde je osm b\u011b\u017en\u00fdch p\u0159\u00ed\u010din a praktick\u00e9 tipy, jak zajistit neru\u0161en\u00fd sp\u00e1nek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zdroj: Freepik<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>V\u00e1\u0161 pokoj je p\u0159\u00edli\u0161 hork\u00fd, studen\u00fd, hlu\u010dn\u00fd nebo sv\u011btl\u00fd.<br>D\u016fvodem, pro\u010d se mnoho lid\u00ed v noci bud\u00ed, je to, \u017ee jejich prost\u0159ed\u00ed nen\u00ed dostate\u010dn\u011b p\u0159\u00edzniv\u00e9 pro sp\u00e1nek. Co to tedy znamen\u00e1? Sv\u011btlo, teplota v lo\u017enici a hluk, mimo jin\u00e9, k tomu p\u0159isp\u00edvaj\u00ed a mohou snadno naru\u0161it sp\u00e1nkov\u00fd cyklus. Odborn\u00edci na sp\u00e1nek doporu\u010duj\u00ed chladnou, tmavou a tichou lo\u017enici, aby se p\u0159ede\u0161lo ru\u0161en\u00ed a zlep\u0161ila se kvalita sp\u00e1nku. Mezi praktick\u00e9 tipy, kter\u00e9 nab\u00edzej\u00ed, pat\u0159\u00ed pou\u017eit\u00ed zatem\u0148ovac\u00edch z\u00e1v\u011bs\u016f k blokov\u00e1n\u00ed sv\u011btla z pouli\u010dn\u00edho osv\u011btlen\u00ed, pokud jsou v bl\u00edzkosti n\u011bjak\u00e9 gener\u00e1tory b\u00edl\u00e9ho \u0161umu, kter\u00e9 pom\u00e1haj\u00ed blokovat zvuky, a udr\u017eov\u00e1n\u00ed teploty v m\u00edstnosti kolem 18\u201321 \u00b0C, aby si va\u0161e t\u011blo udr\u017eelo p\u0159irozen\u00fd sp\u00e1nkov\u00fd rytmus. V\u0161echny tyto \u00fapravy jsou sou\u010d\u00e1st\u00ed n\u011b\u010deho, \u010demu se \u0159\u00edk\u00e1 \u201ehygiena sp\u00e1nku\u201c, kterou odborn\u00edci doporu\u010duj\u00ed za \u00fa\u010delem sn\u00ed\u017een\u00ed probouzen\u00ed v noci a zlep\u0161en\u00ed kvality sp\u00e1nku obecn\u011b.<\/li>\n\n\n\n<li>\u00dazkost v\u00e1m br\u00e1n\u00ed v sp\u00e1nku<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Zdroj: Freepik<br>Mnoho lid\u00ed si neuv\u011bdomuje, \u017ee \u00fazkost m\u016f\u017ee hr\u00e1t roli i v poruch\u00e1ch sp\u00e1nku. Podle Dr. Nesochi Okeke-Igbokwe m\u016f\u017ee \u00fazkost v\u00e9st k p\u0159\u00edznak\u016fm, jako je zrychlen\u00fd srde\u010dn\u00ed tep, m\u011blk\u00e9 d\u00fdch\u00e1n\u00ed a neo\u010dek\u00e1van\u00e9 n\u00e1valy strachu, kter\u00e9 v\u00e1s mohou n\u00e1hle probudit uprost\u0159ed noci. V n\u011bkter\u00fdch p\u0159\u00edpadech lze tyto p\u0159\u00edznaky ozna\u010dit jako no\u010dn\u00ed z\u00e1chvaty paniky, kter\u00e9 mohou b\u00fdt d\u011bsiv\u011bj\u0161\u00ed, proto\u017ee p\u0159ich\u00e1zej\u00ed ne\u010dekan\u011b a mohou naru\u0161it norm\u00e1ln\u00ed sp\u00e1nkov\u00fd cyklus t\u011bla.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je smutn\u00e9, \u017ee pokud se \u00fazkost ne\u0159e\u0161\u00ed, m\u016f\u017ee v\u00e9st k \u00fanav\u011b a podr\u00e1\u017ed\u011bnosti. Pokud pat\u0159\u00edte k lidem, jejich\u017e sp\u00e1nek je kv\u016fli \u00fazkosti ovlivn\u011bn, m\u011bli byste se poradit se sv\u00fdm l\u00e9ka\u0159em a po\u017e\u00e1dat o odbornou pomoc, m\u00edsto abyste se sna\u017eili probl\u00e9m \u0159e\u0161it sami. Dostupn\u00e1 odborn\u00e1 pomoc zahrnuje terapii, kter\u00e1 pom\u00e1h\u00e1 s \u00fazkost\u00ed, a tak\u00e9 u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f na \u00fazkost nebo relaxa\u010dn\u00ed techniky, jako je meditace nebo hlubok\u00e9 d\u00fdch\u00e1n\u00ed. L\u00e9\u010dba \u00fazkosti m\u016f\u017ee tak\u00e9 v\u00e9st ke zlep\u0161en\u00ed kvality sp\u00e1nku.<\/p>\n\n\n\n<ol start=\"3\" class=\"wp-block-list\">\n<li>\u010cast\u00e9 n\u00e1v\u0161t\u011bvy toalety<br>Sly\u0161eli jste n\u011bkdy o nykturii? Pokud se v noci n\u011bkolikr\u00e1t bud\u00edte, abyste museli na toaletu, pravd\u011bpodobn\u011b trp\u00edte t\u00edmto stavem. K tomu obvykle doch\u00e1z\u00ed, kdy\u017e kr\u00e1tce p\u0159ed span\u00edm konzumujete p\u0159\u00edli\u0161 mnoho tekutin, v\u010detn\u011b vody, \u010daje, d\u017eus\u016f a jak\u00fdchkoli dal\u0161\u00edch tekutin.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Mo\u010den\u00ed v noci se v\u0161ak nep\u0159ipisuje pouze zlozvyk\u016fm. M\u016f\u017ee b\u00fdt tak\u00e9 zp\u016fsobeno jin\u00fdmi zdravotn\u00edmi probl\u00e9my, jako je cukrovka, infekce mo\u010dov\u00fdch cest nebo hormon\u00e1ln\u00ed nerovnov\u00e1ha, kter\u00e9 mohou naru\u0161it regulaci tekutin v t\u011ble. V d\u016fsledku toho je sp\u00e1nek v\u00fdrazn\u011b naru\u0161en a b\u011bhem dne m\u016f\u017ee b\u00fdt obt\u00ed\u017en\u00e9 se soust\u0159edit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mezi v\u011bci, kter\u00e9 m\u016f\u017eete ud\u011blat pro boj s nykturi\u00ed, pat\u0159\u00ed omezen\u00ed p\u0159\u00edjmu tekutin n\u011bkolik hodin p\u0159ed span\u00edm. Pokud se i po omezen\u00ed tekutin p\u0159ed span\u00edm st\u00e1le bud\u00edte na toaletu, pak by mo\u017en\u00e1 bylo nejlep\u0161\u00ed poradit se s l\u00e9ka\u0159em, aby se zjistila p\u0159\u00ed\u010dina. Jakmile nykturie pomine, bude se v\u00e1m tak\u00e9 l\u00e9pe sp\u00e1t.<\/p>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li>Konzumace alkoholu p\u0159ed span\u00edm<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Zdroj: Freepik<br>Mo\u017en\u00e1 jste si v\u0161imli, \u017ee kdy\u017e si d\u00e1te sklenku alkoholu, pom\u016f\u017ee v\u00e1m to rychleji usnout. Pit\u00ed alkoholu p\u0159ed span\u00edm v\u0161ak ovlivn\u00ed kvalitu va\u0161eho sp\u00e1nku, proto\u017ee zvy\u0161uje procento f\u00e1ze sp\u00e1nku 1, co\u017e je nejleh\u010d\u00ed f\u00e1ze sp\u00e1nku. To znamen\u00e1, \u017ee se v noci budete pravd\u011bpodobn\u011bji \u010dast\u011bji budit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Konzumace alkoholu p\u0159ed span\u00edm m\u016f\u017ee tak\u00e9 zp\u016fsobit uvoln\u011bn\u00ed sval\u016f v krku, co\u017e m\u016f\u017ee zhor\u0161it chr\u00e1p\u00e1n\u00ed a probl\u00e9my s d\u00fdch\u00e1n\u00edm ve sp\u00e1nku a zv\u00fd\u0161it pot\u0159ebu n\u00e1v\u0161t\u011bvy toalety v noci. Abyste p\u0159ede\u0161li \u010dast\u00e9mu probouzen\u00ed v noci, ujist\u011bte se, \u017ee si skleni\u010dku alkoholu vypijete alespo\u0148 t\u0159i hodiny p\u0159ed span\u00edm, aby va\u0161e t\u011blo m\u011blo \u010das alkohol zpracovat.<\/p>\n\n\n\n<ol start=\"5\" class=\"wp-block-list\">\n<li>Sp\u00e1nkov\u00e1 apnoe by mohla b\u00fdt vin\u00edkem<br>Podle NHS se sp\u00e1nkov\u00e1 apnoe objevuje, \u201ekdy\u017e se v\u00e1m d\u00fdch\u00e1n\u00ed zastav\u00ed a znovu spust\u00ed b\u011bhem sp\u00e1nku. Nej\u010dast\u011bj\u0161\u00edm typem je obstruk\u010dn\u00ed sp\u00e1nkov\u00e1 apnoe (OSA). Sp\u00e1nkov\u00e1 apnoe mus\u00ed b\u00fdt l\u00e9\u010dena, proto\u017ee m\u016f\u017ee v\u00e9st k z\u00e1va\u017en\u011bj\u0161\u00edm probl\u00e9m\u016fm.\u201c<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Lid\u00e9, kte\u0159\u00ed trp\u00ed t\u00edmto onemocn\u011bn\u00edm, se n\u011bkdy v noci probouzej\u00ed a lapaj\u00ed po dechu, co\u017e m\u016f\u017ee b\u00fdt pom\u011brn\u011b nep\u0159\u00edjemn\u00fd z\u00e1\u017eitek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se nel\u00e9\u010d\u00ed, m\u016f\u017ee zp\u016fsobit z\u00e1va\u017en\u011bj\u0161\u00ed probl\u00e9my, jako je vysok\u00fd krevn\u00ed tlak, srde\u010dn\u00ed probl\u00e9my, chronick\u00e1 \u00fanava, bolesti hlavy a pot\u00ed\u017ee s koncentrac\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud pat\u0159\u00edte mezi lidi, kte\u0159\u00ed poci\u0165uj\u00ed p\u0159\u00edznaky, jako je hlasit\u00e9 chr\u00e1p\u00e1n\u00ed, du\u0161en\u00ed a denn\u00ed ospalost, vyhledejte odbornou pomoc. V p\u0159\u00edpad\u011b sp\u00e1nkov\u00e9 apnoe lze d\u00fdch\u00e1n\u00ed normalizovat pomoc\u00ed p\u0159\u00edstroj\u016f CPAP, co\u017e m\u016f\u017ee v\u00fdrazn\u011b zlep\u0161it kvalitu \u017eivota.<\/p>\n\n\n\n<ol start=\"6\" class=\"wp-block-list\">\n<li>Hyperaktivn\u00ed \u0161t\u00edtn\u00e1 \u017el\u00e1za<br>V\u011bd\u011bli jste, \u017ee hypertyre\u00f3za neboli hyperaktivn\u00ed \u0161t\u00edtn\u00e1 \u017el\u00e1za m\u016f\u017ee tak\u00e9 ovlivnit kvalitu sp\u00e1nku? D\u011bje se to proto, \u017ee kdy\u017e se hladiny hormon\u016f \u0161t\u00edtn\u00e9 \u017el\u00e1zy zv\u00fd\u0161\u00ed, maj\u00ed tendenci zrychlovat metabolismus, co\u017e m\u00e1 za n\u00e1sledek zrychlen\u00fd nebo nepravideln\u00fd srde\u010dn\u00ed tep, zv\u00fd\u0161enou \u00fazkost a no\u010dn\u00ed pocen\u00ed. Tyto p\u0159\u00edznaky nejen zt\u011b\u017euj\u00ed us\u00edn\u00e1n\u00ed, ale tak\u00e9 ovliv\u0148uj\u00ed kvalitu sp\u00e1nku a vedou k probouzen\u00ed se v noci.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud tedy m\u00e1te probl\u00e9my se span\u00edm v noci a v\u0161e se zd\u00e1 b\u00fdt v po\u0159\u00e1dku, mo\u017en\u00e1 je probl\u00e9m zp\u016fsoben \u0161t\u00edtnou \u017el\u00e1zou. To lze snadno ov\u011b\u0159it pomoc\u00ed krevn\u00edch test\u016f, proto je nejlep\u0161\u00ed se poradit s l\u00e9ka\u0159em, kter\u00fd v\u00e1m m\u016f\u017ee doporu\u010dit l\u00e9ky nebo jinou l\u00e9\u010dbu k regulaci produkce hormon\u016f. L\u00e9\u010dba hypertyre\u00f3zy v\u00e1m nejen pom\u016f\u017ee l\u00e9pe sp\u00e1t, ale celkov\u011b v\u00e1m nab\u00eddne lep\u0161\u00ed kvalitu \u017eivota.<\/p>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li>J\u00eddlo p\u0159\u00edli\u0161 pozd\u011b nebo vynech\u00e1v\u00e1n\u00ed j\u00eddel<br>A tady p\u0159ich\u00e1z\u00ed na \u0159adu stravov\u00e1n\u00ed. Jak v\u0161ichni v\u00edme, j\u00eddlo, kter\u00e9 konzumujeme, ovliv\u0148uje na\u0161e zdrav\u00ed a s n\u00edm i kvalitu na\u0161eho sp\u00e1nku. Odborn\u00edci doporu\u010duj\u00ed, abyste p\u0159ed span\u00edm nejedli mnoho j\u00eddla, proto\u017ee by to mohlo zp\u016fsobit zna\u010dn\u00e9 nepohodl\u00ed a mohli byste se uprost\u0159ed noci probudit s p\u00e1len\u00edm na hrudi, co\u017e je zp\u016fsobeno hlavn\u011b nadm\u011brn\u00fdm mno\u017estv\u00edm kyseliny v \u017ealudku. Na druhou stranu se doporu\u010duje j\u00edst dostatek j\u00eddla b\u011bhem dne, aby hladina cukru v krvi neklesla, kdy\u017e jdete sp\u00e1t, co\u017e by v\u00e1m mohlo zp\u016fsobit nepohodl\u00ed a probudit v\u00e1s uprost\u0159ed noci. Rozv\u00edjen\u00edm zdrav\u00fdch stravovac\u00edch n\u00e1vyk\u016f budete l\u00e9pe sp\u00e1t a probouzet se sv\u011b\u017e\u00ed a p\u0159ipraven\u00ed na dal\u0161\u00ed den.<\/li>\n\n\n\n<li>Syndrom neklidn\u00fdch nohou (RLS)<br>Syndrom neklidn\u00fdch nohou (RLS) je stav, \u201ekdy m\u00e1te siln\u00e9 nutk\u00e1n\u00ed h\u00fdbat nohama, obvykle p\u0159i no\u010dn\u00edm odpo\u010dinku\u201c, uv\u00e1d\u00ed NHS. Tyto pocity se mohou projevovat jako brn\u011bn\u00ed, tah\u00e1n\u00ed, mraven\u010den\u00ed nebo bolest a \u010dasto jsou doprov\u00e1zeny pot\u00ed\u017eemi se span\u00edm nebo us\u00edn\u00e1n\u00edm.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Kdy\u017e se u v\u00e1s objev\u00ed tento stav, m\u016f\u017eete zkusit pohybovat nohama, protahovat se a chodit. Probl\u00e9m je v\u0161ak v tom, \u017ee se p\u0159\u00edznaky vr\u00e1t\u00ed hned pot\u00e9, co se vr\u00e1t\u00edte do postele a pokus\u00edte se usnout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud se u v\u00e1s tyto p\u0159\u00edznaky objev\u00ed, doporu\u010duje se nav\u0161t\u00edvit l\u00e9ka\u0159e a prov\u00e9st \u0159\u00e1dn\u00e9 vy\u0161et\u0159en\u00ed. L\u00e9ka\u0159 m\u016f\u017ee pomoc\u00ed krevn\u00edch test\u016f zkontrolovat hladinu \u017eeleza v krvi, proto\u017ee \u017eelezo je nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010dinou syndromu neklidn\u00fdch nohou. L\u00e9ka\u0159 v\u00e1m m\u016f\u017ee p\u0159edepsat dopl\u0148ky \u017eeleza nebo l\u00e9ky, kter\u00e9 mohou pomoci zlep\u0161it nervov\u00e9 sign\u00e1ly a svalov\u00e9 funkce, a zajistit tak neru\u0161en\u00fd sp\u00e1nek.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Z\u00e1v\u011br<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Probouzen\u00ed se v noci m\u016f\u017ee b\u00fdt zp\u016fsobeno mnoha d\u016fvody, jako jsou ty popsan\u00e9 v\u00fd\u0161e, a je\u0161t\u011b v\u00edce. Pat\u0159\u00ed mezi n\u011b \u017eivotn\u00ed n\u00e1vyky, jako je pit\u00ed alkoholu a pozdn\u00ed stravov\u00e1n\u00ed, a zdravotn\u00ed pot\u00ed\u017ee, jako je \u00fazkost, sp\u00e1nkov\u00e1 apnoe, probl\u00e9my se \u0161t\u00edtnou \u017el\u00e1zou a syndrom neklidn\u00fdch nohou.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Je d\u016fle\u017eit\u00e9 rozpoznat vzorce p\u0159\u00edznak\u016f a prov\u00e9st zm\u011bny v ka\u017edodenn\u00edch n\u00e1vyc\u00edch, aby se zlep\u0161ila kvalita sp\u00e1nku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">*Upozorn\u011bn\u00ed: Tento obsah slou\u017e\u00ed pouze pro informa\u010dn\u00ed \u00fa\u010dely a nen\u00ed ur\u010den jako l\u00e9ka\u0159sk\u00e1 rada. Nem\u011bl by nahrazovat konzultaci s kvalifikovan\u00fdm zdravotnick\u00fdm pracovn\u00edkem. V\u017edy se pora\u010fte se sv\u00fdm l\u00e9ka\u0159em nebo jin\u00fdm kvalifikovan\u00fdm zdravotnick\u00fdm pracovn\u00edkem ohledn\u011b jak\u00fdchkoli probl\u00e9m\u016f se sp\u00e1nkem, p\u0159\u00edznak\u016f nebo mo\u017enost\u00ed l\u00e9\u010dby.<\/p>\n","protected":false},"excerpt":{"rendered":"Probouzen\u00ed se uprost\u0159ed noci m\u016f\u017ee b\u00fdt neuv\u011b\u0159iteln\u011b frustruj\u00edc\u00ed. Pokud se uprost\u0159ed noci bud\u00edte a m\u00e1te probl\u00e9m znovu usnout, nejste sami. Studie zam\u011b\u0159en\u00e1 na \n<a class=\"moretag\" href=\"https:\/\/fakt24.biz.ua\/?p=9864\"> [...]<\/a>","protected":false},"author":1,"featured_media":9865,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-9864","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\/9864","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=9864"}],"version-history":[{"count":1,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/9864\/revisions"}],"predecessor-version":[{"id":9866,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/posts\/9864\/revisions\/9866"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=\/wp\/v2\/media\/9865"}],"wp:attachment":[{"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9864"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9864"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fakt24.biz.ua\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9864"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}