[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.spshk.cz\/jak-vyzrat-na-problemy-se-spankem\/#Article","mainEntityOfPage":"https:\/\/www.spshk.cz\/jak-vyzrat-na-problemy-se-spankem\/","headline":"Jak vyzr\u00e1t na probl\u00e9my se sp\u00e1nkem?","name":"Jak vyzr\u00e1t na probl\u00e9my se sp\u00e1nkem?","description":"Sp\u00e1nek je hodn\u011b d\u016fle\u017eit\u00fd pro na\u0161e zdrav\u00ed. Bez sp\u00e1nku nem\u016f\u017eeme spr\u00e1vn\u011b fungovat a bez sp\u00e1nku … ","datePublished":"2023-10-23","dateModified":"2023-12-01","author":{"@type":"Person","@id":"https:\/\/www.spshk.cz\/author\/#Person","name":"","url":"https:\/\/www.spshk.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f677d652d46d6437b40497bee38030612d53a3103b24904f519be33cae485306?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f677d652d46d6437b40497bee38030612d53a3103b24904f519be33cae485306?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"spshk.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.spshk.cz\/wp-content\/uploads\/nathan-dumlao-nBJHO6wmRWw-unsplash_2.jpg","url":"https:\/\/www.spshk.cz\/wp-content\/uploads\/nathan-dumlao-nBJHO6wmRWw-unsplash_2.jpg","height":0,"width":0},"url":"https:\/\/www.spshk.cz\/jak-vyzrat-na-problemy-se-spankem\/","about":["Zbo\u017e\u00ed"],"wordCount":457,"articleBody":"   Sp\u00e1nek je hodn\u011b d\u016fle\u017eit\u00fd pro na\u0161e zdrav\u00ed. Bez sp\u00e1nku nem\u016f\u017eeme spr\u00e1vn\u011b fungovat a bez sp\u00e1nku nem\u016f\u017eeme udr\u017eovat na\u0161e t\u011blo zdrav\u00e9. Proto bychom se m\u011bli soust\u0159edit na to, aby byl n\u00e1\u0161 sp\u00e1nek dlouh\u00fd, kvalitn\u00ed a dostate\u010dn\u00fd. N\u011bkdy ale m\u016f\u017eeme m\u00edt s us\u00edn\u00e1n\u00edm opravdu probl\u00e9m. Pro tyto p\u0159\u00edpady se poj\u010fme pod\u00edvat na to, jak si us\u00edn\u00e1n\u00ed  https:\/\/www.babyweb.cz\/tema\/spatne-usinani-miminka usnadnit a jak m\u00edt celkov\u011b kvalitn\u011bj\u0161\u00ed sp\u00e1nek.Vypn\u011bte za\u0159\u00edzen\u00ed s modrou obrazovkouTelevize, tablet, mobiln\u00ed telefon, po\u010d\u00edta\u010d. Obrazovky v\u0161ech t\u011bchto za\u0159\u00edzen\u00ed vyza\u0159uj\u00ed modr\u00e9 sv\u011btlo, kter\u00e9 nen\u00ed dobr\u00e9 pro n\u00e1\u0161 sp\u00e1nek. D\u00e1v\u00e1 na\u0161emu mozku sign\u00e1l, \u017ee m\u00e1 je\u0161t\u011b z\u016fstat bd\u011bl\u00fd a t\u00edm p\u00e1dem se zhor\u0161\u00ed kvalita na\u0161eho us\u00edn\u00e1n\u00ed. Hodinu p\u0159ed span\u00edm v\u0161echny obrazovky vypn\u011bte.BylinkyK dobr\u00e9mu a rychlej\u0161\u00edmu sp\u00e1nku v\u00e1m mohou dopomoci i bylinky. Spousta bylinek m\u00e1 relaxa\u010dn\u00ed a uklid\u0148uj\u00edc\u00ed \u00fa\u010dinky, dokonce i m\u00edrn\u011b sedativn\u00ed. Mezi takov\u00e9 pat\u0159\u00ed levandule, medu\u0148ka nebo he\u0159m\u00e1nek. M\u016f\u017eete si zakoupit z bylinek vyroben\u00fd \u010daj na span\u00ed, jeho\u017e pop\u00edjen\u00ed v\u00e1m pom\u016f\u017ee rychleji usnout.Vyh\u00fdbejte se kofeinuNadm\u011brn\u00e9 mno\u017estv\u00ed kofeinu v\u00e1m m\u016f\u017ee ve\u010der br\u00e1nit v usnut\u00ed. Pokud nam\u00edt\u00e1te, \u017ee m\u00e1te t\u0159eba jen jednu k\u00e1vu denn\u011b, a to je v\u0161echno, zam\u011b\u0159te se na skryt\u00fd kofein. Kofein toti\u017e zdaleka nen\u00ed jen v k\u00e1v\u011b. Najdete ho nap\u0159\u00edklad i v \u010dern\u00e9m \u010daji, zelen\u00e9m \u010daji, energetick\u00fdch n\u00e1poj\u00edch, kolov\u00fdch n\u00e1poj\u00edch, kakau nebo ho\u0159k\u00e9 \u010dokol\u00e1d\u011b. Kdy\u017e si ode v\u0161eho d\u00e1te ka\u017ed\u00fd den kousek, budete m\u00edt v sob\u011b opravdu dost kofeinu.PohybPravideln\u00e9 cvi\u010den\u00ed v\u00e1m pom\u016f\u017ee k lep\u0161\u00edmu sp\u00e1nku, ov\u0161em jenom v tom p\u0159\u00edpad\u011b, kdy necvi\u010d\u00edte bezprost\u0159edn\u011b p\u0159ed span\u00edm. Po tr\u00e9ninku toti\u017e m\u00e1te n\u00e1val energie, kter\u00fd v\u00e1s m\u016f\u017ee dr\u017eet vzh\u016fru. Ide\u00e1ln\u00ed je, pokud si p\u016fjdete zacvi\u010dit asi 3 \u2013 4 hodiny p\u0159ed t\u00edm, ne\u017e se ulo\u017e\u00edte ke sp\u00e1nku.T\u011b\u017ek\u00e1 j\u00eddla nepat\u0159\u00ed p\u0159ed span\u00edP\u0159ed span\u00edm se vzdejte t\u011b\u017ek\u00fdch a vydatn\u00fdch j\u00eddel. Zam\u011bstn\u00e1te tak sv\u00e9 tr\u00e1ven\u00ed, a to v\u00e1m bude br\u00e1nit v usnut\u00ed. P\u0159ed span\u00edm byste m\u011bli konzumovat jen lehk\u00e1 j\u00eddla s j\u00eddlem skon\u010dit hodinu p\u0159ed span\u00edm.                                                                                                                                                                                                                                                                                                                                                                                          4.4\/5 - (10 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak vyzr\u00e1t na probl\u00e9my se sp\u00e1nkem?","item":"https:\/\/www.spshk.cz\/jak-vyzrat-na-problemy-se-spankem\/#breadcrumbitem"}]}]