{"id":27795,"date":"2017-04-03T10:39:19","date_gmt":"2017-04-03T08:39:19","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=27795"},"modified":"2017-04-03T16:32:37","modified_gmt":"2017-04-03T14:32:37","slug":"the-sun-odbornici-vyvraceji-myty-kolem-spanku","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=27795","title":{"rendered":"The Sun: Odborn\u00edci vyvracej\u00ed m\u00fdty kolem sp\u00e1nku"},"content":{"rendered":"

Pom\u00e1h\u00e1 skute\u010dn\u011b po\u010d\u00edt\u00e1n\u00ed ove\u010dek usnout? A p\u0159in\u00e1\u0161\u00ed konzumace s\u00fdra pozd\u011b v noci no\u010dn\u00ed m\u016fry? To jsou n\u011bkter\u00e9 z m\u00fdt\u016f kolem sp\u00e1nku, kter\u00e9 se pokusili potvrdit \u010di vyvr\u00e1tit brit\u0161t\u00ed odborn\u00edci na sp\u00e1nek. O tom, k \u010demu dosp\u011bli, informoval zpravodajsk\u00fd server The Sun.<\/strong><\/p>\n

PR\u00c1\u0160KY NA SPAN\u00cd SE POSTARAJ\u00cd O KVALITN\u00cd SP\u00c1NEK<\/p>\n

Studie prok\u00e1zaly, \u017ee pr\u00e1\u0161ky na span\u00ed prodlou\u017e\u00ed celkovou dobu sp\u00e1nku pr\u016fm\u011brn\u011b jen o 25 minut. Sice dok\u00e1\u017eou navodit sp\u00e1nek rychleji, ale jejich otupuj\u00edc\u00ed \u00fa\u010dinek zvy\u0161uje pravd\u011bpodobnost, \u017ee si nebudete pamatovat, \u017ee jste se v noci probudili – a tud\u00ed\u017e budete m\u00edt pocit, \u017ee jste spali l\u00e9pe. Dlouhodob\u00e9 u\u017e\u00edv\u00e1n\u00ed pr\u00e1\u0161k\u016f na span\u00ed m\u016f\u017ee negativn\u011b ovlivnit celkov\u00fd zdravotn\u00ed stav.<\/p>\n

SKLENI\u010cKA NA DOBROU NOC POM\u016e\u017dE USNOUT<\/p>\n

Alkohol sice pom\u00e1h\u00e1 vklouznout do sp\u00e1nku rychleji, ale m\u00e1 z\u00e1rove\u0148 zna\u010dn\u00fd negativn\u00ed dopad na mno\u017estv\u00ed a kvalitu sp\u00e1nku. V prvn\u00ed polovin\u011b noci alkohol p\u0159inese hlubok\u00fd sp\u00e1nek, ale potla\u010d\u00ed f\u00e1zi REM, kdy se zdaj\u00ed sny. Jakmile alkohol vyprch\u00e1, je naopak sp\u00e1nek leh\u010d\u00ed a t\u011bkav\u011bj\u0161\u00ed s \u010dast\u011bj\u0161\u00edm probouzen\u00edm.<\/p>\n

DOSP\u00cdM SE O V\u00cdKENDU<\/p>\n

Dv\u011b t\u0159etiny populace chod\u00ed o v\u00edkendu do postele pozd\u011bji a sp\u00ed d\u00e9le. T\u00edm si ale koleduj\u00ed o spole\u010denskou verzi p\u00e1smov\u00e9 nemoci, kterou za\u017e\u00edvaj\u00ed cestovatel\u00e9 p\u0159i p\u0159eletu p\u0159es dv\u011b a v\u00edce \u010dasov\u00fdch p\u00e1sem. Zm\u011bna sp\u00e1nkov\u00e9ho vzorce naru\u0161\u00ed b\u011b\u017en\u00e9 zvy\u0161ov\u00e1n\u00ed a kles\u00e1n\u00ed t\u011blesn\u00e9 teploty, co\u017e zpomal\u00ed p\u0159\u00edchod sp\u00e1nku. A v\u00fdsledkem je v ned\u011bli ve\u010der nespavost, po kter\u00e9 jste v pond\u011bl\u00ed r\u00e1no nevyspal\u00ed a unaven\u00ed.<\/p>\n

V\u0160ICHNI POT\u0158EBUJEME OSM HODIN SP\u00c1NKU<\/p>\n

Pravdou je, \u017ee pot\u0159eba sp\u00e1nku se u r\u016fzn\u00fdch lid\u00ed li\u0161\u00ed. D\u011bti pot\u0159ebuj\u00ed v\u00edce sp\u00e1nku ne\u017e dosp\u011bl\u00ed a n\u011bkte\u0159\u00ed lid\u00e9 jsou p\u0159irozen\u011b krat\u0161\u00ed sp\u00e1\u010di ne\u017e jin\u00ed. Doporu\u010dovan\u00e1 doba sp\u00e1nku pro dosp\u011bl\u00e9 je sedm hodin a v\u00edce, ov\u0161em pokud tato doba p\u0159es\u00e1hne dev\u011bt hodin, je to stejn\u011b \u0161patn\u00e9, jako nedostatek sp\u00e1nku.<\/p>\n

TEENAGE\u0158I NEPOT\u0158EBUJ\u00cd V\u00cdC SP\u00c1NKU – JSOU JEN L\u00cdN\u00cd<\/p>\n

P\u0159esta\u0148te r\u00fdt do sv\u00fdch potomk\u016f! Existuj\u00ed v\u011bdeck\u00e9 d\u016fkazy, \u017ee p\u0159irozen\u00e9 sp\u00e1nkov\u00e9 rytmy pubescent\u016f zpomaluj\u00ed hormon\u00e1ln\u00ed zm\u011bny, jimi\u017e jejich t\u011blo proch\u00e1z\u00ed. Proto je jejich p\u0159irozenou sp\u00e1nkovou tendenc\u00ed j\u00edt do postele pozd\u011bji a tak\u00e9 pozd\u011bji vst\u00e1vat. Krom\u011b toho pot\u0159ebuj\u00ed asi dev\u011bt hodin sp\u00e1nku za noc. \u0160koly, kter\u00e9 r\u00e1no posunuly za\u010d\u00e1tek v\u00fduky, zaznamenaly lep\u0161\u00ed v\u00fdkony student\u016f i sn\u00ed\u017een\u00ed denn\u00ed ospalosti a klimb\u00e1n\u00ed v lavic\u00edch.<\/p>\n

DOBR\u00dd SP\u00c1NEK NESM\u00cd B\u00ddT P\u0158ERU\u0160OVAN\u00dd<\/p>\n

P\u0159ed vyn\u00e1lezem \u017e\u00e1rovky spali na\u0161i p\u0159edkov\u00e9 ve dvou \u010dty\u0159hodinov\u00fdch bloc\u00edch, mezi nimi\u017e se na hodinu nebo dv\u011b budili a v jednom osmihodinov\u00e9m, nep\u0159eru\u0161ovan\u00e9m bloku lze p\u0159ipsat na vrub modern\u00edmu \u017eivotu. V r\u00e1mci ned\u00e1vn\u00e9 studie se osm dobrovoln\u00edk\u016f uch\u00fdlilo do prost\u0159ed\u00ed, kde m\u011bs\u00edc za\u017e\u00edvali 14 hodin denn\u011b bez sv\u011btla. Po n\u011bkolika dnech se jejich sp\u00e1nkov\u00fd vzorec vr\u00e1til zp\u00e1tky k historick\u00fdm dv\u011bma p\u0159eru\u0161en\u00fdm sp\u00e1nkov\u00fdm f\u00e1z\u00edm.<\/p>\n

KONZUMACE S\u00ddRA POZD\u011a V NOCI P\u0158IN\u00c1\u0160\u00cd ZL\u00c9 SNY<\/p>\n

N\u011bkter\u00fdm druh\u016fm potravin je p\u0159ipisov\u00e1na odpov\u011bdnost za no\u010dn\u00ed m\u016fry, ale podle jedn\u00e9 studie m\u016f\u017ee b\u00fdt vina sp\u00ed\u0161 na stran\u011b na\u0161ich emo\u010dn\u00edch postoj\u016f v\u016f\u010di j\u00eddlu. Lid\u00e9 konzumuj\u00edc\u00ed zdravou stravu s del\u0161\u00edmi intervaly mezi j\u00eddly m\u00edvaj\u00ed p\u0159\u00edjemn\u011bj\u0161\u00ed a \u017eiv\u011bj\u0161\u00ed sny, zat\u00edmco ti s nekontrolovan\u00fdmi \u010di citov\u011b podbarven\u00fdmi stravovac\u00edmi vzorci m\u00edvaj\u00ed \u010dast\u011bji znepokojiv\u00e9 a d\u011bsiv\u00e9 sny.<\/p>\n

PO\u010c\u00cdT\u00c1N\u00cd OVE\u010cEK POM\u00c1H\u00c1 USNOUT<\/p>\n

S touto prastarou radou ov\u0161em v\u011bdci rozhodn\u011b nesouhlas\u00ed. T\u00fdm psycholog\u016f z Oxfordsk\u00e9 univerzity provedl studii, v n\u00ed\u017e 50 dobrovoln\u00edk\u016f trp\u00edc\u00edch nespavost\u00ed rozd\u011blil do t\u0159\u00ed skupin. Prvn\u00ed skupina p\u0159ed span\u00edm po\u010d\u00edtala ove\u010dky, druh\u00e1 si p\u0159edstavovala n\u011bco p\u0159\u00edjemn\u00e9ho – nap\u0159\u00edklad sc\u00e9nu z dovolen\u00e9 – a t\u0159et\u00ed si mohla vybrat, jak se pokus\u00ed usnout. Skupina, kter\u00e1 si p\u0159ed span\u00edm udr\u017eela \u0161\u0165astnou my\u0161lenku, usnula o 20 minut d\u0159\u00edve ne\u017e obvykle, zat\u00edmco skupin\u011b po\u010d\u00edtaj\u00edc\u00ed ove\u010dky to trvalo o 40 minut d\u00e9le ne\u017e obvykle.<\/p>\n","protected":false},"excerpt":{"rendered":"

Pom\u00e1h\u00e1 skute\u010dn\u011b po\u010d\u00edt\u00e1n\u00ed ove\u010dek usnout? A p\u0159in\u00e1\u0161\u00ed konzumace s\u00fdra pozd\u011b v noci no\u010dn\u00ed m\u016fry? To jsou n\u011bkter\u00e9 z m\u00fdt\u016f kolem sp\u00e1nku, kter\u00e9 se pokusili potvrdit […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":15254,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-27795","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zpravy"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/27795","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=27795"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/27795\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/media\/15254"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=27795"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=27795"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=27795"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}