{"id":25952,"date":"2016-06-29T10:23:29","date_gmt":"2016-06-29T08:23:29","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=25952"},"modified":"2016-06-29T10:23:29","modified_gmt":"2016-06-29T08:23:29","slug":"co-delat-pri-nespavosti-uprostred-noci","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=25952","title":{"rendered":"Co d\u011blat p\u0159i nespavosti uprost\u0159ed noci"},"content":{"rendered":"

Jde o frustruj\u00edc\u00edm zp\u016fsobem b\u011b\u017en\u00fd sc\u00e9n\u00e1\u0159. Snadno usnete v dob\u011b, kdy si ve\u010der jdete lehnout, jen abyste se vzbudili ve dv\u011b nebo ve t\u0159i hodiny r\u00e1no. A a\u017e po p\u016fl hodin\u011b nebo je\u0161t\u011b v\u00edc z\u00edr\u00e1n\u00ed do stropu se v\u00e1m kone\u010dn\u011b znovu povede usnout. Tato nespavost uprost\u0159ed noci se ob\u010das stane prakticky ka\u017ed\u00e9mu. Podle l\u00e9ka\u0159\u016f jde o b\u011b\u017enou reakci odpov\u00eddaj\u00edc\u00ed na stres, napsal list The Wall Street Journal.<\/strong><\/p>\n

Ov\u0161em pro zna\u010dn\u00fd po\u010det lid\u00ed se tento probl\u00e9m m\u016f\u017ee zm\u011bnit na chronickou poruchu. Vlastn\u011b je tento druh nespavosti \u00fapln\u011b nejb\u011b\u017en\u011bj\u0161\u00ed – je\u0161t\u011b \u010dast\u011bj\u0161\u00ed ne\u017e probl\u00e9my s us\u00edn\u00e1n\u00edm.<\/p>\n

Podle v\u011bdeck\u00fdch studi\u00ed m\u00e1 symptomy n\u011bkter\u00e9ho druhu nespavosti asi t\u0159icet procent v\u0161ech dosp\u011bl\u00fdch Ameri\u010dan\u016f. Chronick\u00e1 nespavost je v\u0161eobecn\u011b definov\u00e1na jako probl\u00e9my se sp\u00e1nkem nejm\u00e9n\u011b t\u0159ikr\u00e1t t\u00fddn\u011b po dobu t\u0159\u00ed m\u011bs\u00edc\u016f a v\u00edce.<\/p>\n

To, zda se z ob\u010dasn\u00e9ho probl\u00e9mu s nespavost\u00ed uprost\u0159ed noci stane chronick\u00fd probl\u00e9m, do zna\u010dn\u00e9 m\u00edry z\u00e1vis\u00ed i na tom, jak na no\u010dn\u00ed probuzen\u00ed zareagujete. L\u00e9ka\u0159i nab\u00edzej\u00ed n\u011bkolik p\u0159ekvapiv\u011b jednoduch\u00fdch rad, jak nespavost je\u0161t\u011b nezhor\u0161it.<\/p>\n

Pou\u017e\u00edvejte zatem\u0148ovac\u00ed z\u00e1v\u011bsy nebo rolety. Pokud se probud\u00edte, proto\u017ee se v\u00e1m chce na toaletu, nerozsv\u011bcujte velk\u00e9 sv\u011btlo, ale jen no\u010dn\u00ed lampi\u010dku, nebo baterku.<\/p>\n

Pokud jste naprosto probuzen\u00ed, vsta\u0148te – nez\u016fst\u00e1vejte le\u017eet v posteli, kde byste se jen p\u0159evraceli ze strany na stranu. D\u011blejte chv\u00edli n\u011bco uklid\u0148uj\u00edc\u00edho, jako je pleten\u00ed nebo lu\u0161t\u011bn\u00ed sudoku. Vyh\u00fdbejte se po\u010d\u00edta\u010di nebo chytr\u00e9mu telefonu.<\/p>\n

Chronick\u00e9 probl\u00e9my s us\u00edn\u00e1n\u00edm jsou podle l\u00e9ka\u0159\u016f \u010dasto spojen\u00e9 se stresem a \u00fazkost\u00ed. Budit se p\u0159\u00edli\u0161 \u010dasn\u011b je naopak \u010dasto spojen\u00e9 s depres\u00ed. Probouzen\u00ed uprost\u0159ed noci mohou zp\u016fsobovat i n\u011bkter\u00e9 zdravotn\u00ed probl\u00e9my, jako je sp\u00e1nkov\u00e9 apnoe, chronick\u00e1 bolest nebo refluxn\u00ed choroba j\u00edcnu. V pozd\u011bj\u0161\u00edm v\u011bku pak mohou \u017eeny budit n\u00e1valy horka spojen\u00e9 s menopauzou, a mu\u017ee pak \u010dast\u00e9 mo\u010den\u00ed spojen\u00e9 s pot\u00ed\u017eemi prostaty.<\/p>\n

Nejlep\u0161\u00ed v\u011bc, jak p\u0159edej\u00edt dal\u0161\u00edmu probuzen\u00ed uprost\u0159ed noci je – ned\u011blat nic, rad\u00ed l\u00e9ka\u0159i. Nesna\u017ete se si p\u0159ispat. Ned\u00e1vejte si \u0161lof\u00edka p\u0159es den. Necho\u010fte n\u00e1sleduj\u00edc\u00ed ve\u010der do postele d\u0159\u00edv. Pokud jste n\u00e1sleduj\u00edc\u00ed den po \u010d\u00e1ste\u010dn\u011b probd\u011bn\u00e9 noci ospalej\u0161\u00ed, je lep\u0161\u00ed \u00fanavu zahnat kofeinem, ne\u017e sp\u00e1nkem p\u0159es den.<\/p>\n

Dal\u0161\u00edm d\u016fle\u017eit\u00fdm pravidlem pro pozdn\u011b no\u010dn\u00ed probuzen\u00ed je – nej\u00edst. Odolejte nutk\u00e1n\u00ed str\u010dit hlavu do ledni\u010dky a n\u011bco mal\u00e9ho zakousnout, proto\u017ee to by v\u00e1s mohlo n\u00e1sleduj\u00edc\u00ed noc op\u011bt probudit – a pak dal\u0161\u00ed, a dal\u0161\u00ed, a\u017e se z jednor\u00e1zov\u00e9 p\u0159\u00edhody stane chronick\u00e1 pot\u00ed\u017e. A krom toho to m\u016f\u017ee p\u0159isp\u00edvat k nadv\u00e1ze.<\/p>\n

Pokud si po pozdn\u011b no\u010dn\u00edm probuzen\u00ed chcete pustit televizi, nasa\u010fte si slune\u010dn\u00ed br\u00fdle. D\u00edky tomu se ztlum\u00ed sv\u011btlo z p\u0159ij\u00edma\u010de, kter\u00e9 by mohlo naru\u0161it v\u00e1\u0161 syst\u00e9m vnit\u0159n\u00edch hodin – a op\u011bt spustit cyklus chronick\u00e9 sp\u00e1nkov\u00e9 poruchy.<\/p>\n

D\u016fle\u017eit\u00e9 je vyhnat z hlavy v\u0161echny znepokojiv\u00e9 my\u0161lenky – nap\u0159\u00edklad si p\u0159i probuzen\u00ed uprost\u0159ed noci po\u010d\u00edtat, za kolik hodin budete muset vst\u00e1vat, proto\u017ee to m\u016f\u017ee vyvolat spoustu \u00fazkosti br\u00e1n\u00edc\u00ed v dal\u0161\u00edm sp\u00e1nku.<\/p>\n

A n\u011bkdy pom\u016f\u017ee i prost\u00e1 anal\u00fdza podm\u00ednek, v nich\u017e \u010dlov\u011bk sp\u00ed – a vylou\u010den\u00ed v\u0161ech ru\u0161iv\u00fdch zdroj\u016f, hluku \u010di nepohodl\u00ed. T\u00edm mohou b\u00fdt nap\u0159\u00edklad i psi \u010di ko\u010dky zvykl\u00ed sp\u00e1t s v\u00e1mi v posteli.<\/p>\n","protected":false},"excerpt":{"rendered":"

Jde o frustruj\u00edc\u00edm zp\u016fsobem b\u011b\u017en\u00fd sc\u00e9n\u00e1\u0159. Snadno usnete v dob\u011b, kdy si ve\u010der jdete lehnout, jen abyste se vzbudili ve dv\u011b nebo ve t\u0159i hodiny […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":20163,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-25952","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/25952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=25952"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/25952\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/20163"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=25952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=25952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}