{"id":29337,"date":"2017-10-22T23:15:55","date_gmt":"2017-10-22T21:15:55","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=29337"},"modified":"2017-10-22T23:15:55","modified_gmt":"2017-10-22T21:15:55","slug":"corriere-della-sera-jak-prekonat-poledni-ospalost-v-zamestnani","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=29337","title":{"rendered":"Corriere della Sera: Jak p\u0159ekonat poledn\u00ed ospalost v zam\u011bstn\u00e1n\u00ed"},"content":{"rendered":"

Jestli\u017ee se n\u00e1s zmoc\u0148uje lehk\u00e1 ospalost, je na vin\u011b cirkadi\u00e1nn\u00ed rytmus, kter\u00fd reguluje sp\u00e1nek a bd\u011bl\u00fd stav na\u0161eho t\u011bla. Sta\u010d\u00ed se v\u0161ak dr\u017eet n\u011bkolika pravidel, abychom v zam\u011bstn\u00e1n\u00ed neus\u00ednali a z\u016fstali v\u00fdkonn\u00ed po cel\u00e9 odpoledne, p\u00ed\u0161e italsk\u00fd den\u00edk Corriere della Sera.<\/strong><\/p>\n

D\u016fle\u017eit\u00e9 je h\u00fdbat se. Fyzick\u00e1 aktivita zlep\u0161uje krevn\u00ed ob\u011bh, p\u0159in\u00e1\u0161\u00ed kysl\u00edk do tk\u00e1n\u00ed a zvy\u0161uje \u00farove\u0148 energie. Nemus\u00edte zrovna b\u011bhat, sta\u010d\u00ed i vzd\u00e1lit se na n\u011bkolik minut od pracovn\u00edho stolu, abyste \u00fanavu p\u0159emohli. V takov\u00e9m p\u0159\u00edpad\u011b sta\u010d\u00ed j\u00edt p\u011b\u0161ky do schod\u016f a zapomenout na v\u00fdtah nebo se proj\u00edt kolem budovy, kde s\u00eddl\u00ed v\u00e1\u0161 \u00fa\u0159ad, \u0159\u00edk\u00e1 doktor Carl Bazil z americk\u00e9 Columbijsk\u00e9 univerzity.<\/p>\n

Je\u0161t\u011b lep\u0161\u00ed je ud\u011blat si pauzu a j\u00edt se proj\u00edt do parku. Studie Rotman Research Institute v kanadsk\u00e9m Torontu uk\u00e1zala, \u017ee pobyt v p\u0159\u00edrod\u011b zlep\u0161uje pozornost a pam\u011b\u0165, proto\u017ee aktivuje takzvanou mimovolnou pozornost, kter\u00e1 mozku umo\u017e\u0148uje zaznamen\u00e1vat r\u016fzn\u00e9 p\u0159edm\u011bty, ani\u017e byste se na n\u011b museli soust\u0159edit.<\/p>\n

V\u00fdzkum Missoursk\u00e9 univerzity odhalil, jak kontakt s dom\u00e1c\u00edmi zv\u00ed\u0159aty zvy\u0161uje \u00farove\u0148 oxytocinu, kter\u00fd znehyb\u0148uje stresov\u00e9 hormony a pom\u00e1h\u00e1 n\u00e1m z\u016fstat klidn\u00ed a soust\u0159ed\u011bn\u00ed. Jeliko\u017e si sotva n\u011bkdo bere do \u00fa\u0159adu psa nebo ko\u010dku, je mo\u017en\u00e9 dos\u00e1hnout t\u00e9ho\u017e v\u00fdsledku i t\u00edm, \u017ee budeme na sv\u00e1 zv\u00ed\u0159ata myslet. V takov\u00e9m p\u0159\u00edpad\u011b sta\u010d\u00ed m\u00edt na stole fotografii dom\u00e1c\u00edho mazl\u00ed\u010dka nebo podle doktorky Jessiky Gallov\u00e9-Myrickov\u00e9 sledovat video s ko\u010dkami, kter\u00e9 zvy\u0161uj\u00ed \u00farove\u0148 energie a pozitivn\u00edch emoc\u00ed.<\/p>\n

Jsou lid\u00e9, kte\u0159\u00ed mohou vyp\u00edt k\u00e1vu p\u0159ed odchodem na l\u016f\u017eko a hned usnou, jin\u00ed zase v posteli donekone\u010dna po\u010d\u00edtaj\u00ed ove\u010dky, i kdy\u017e k\u00e1vu pili naposledy v poledne. Jestli\u017ee pat\u0159\u00edte do druh\u00e9 kategorie, nepijte kofein po 14. hodin\u011b odpoledn\u00ed, abyste si nenaru\u0161ili no\u010dn\u00ed sp\u00e1nek a nevytvo\u0159ili si bludn\u00fd kruh, kter\u00fd pak vede k tomu, \u017ee se druh\u00fd den v poledne c\u00edt\u00edte unaveni.<\/p>\n

\u017dv\u00fdkejte. Podle jedn\u00e9 studie vy\u0161lo najevo, \u017ee studenti, kte\u0159\u00ed t\u011bsn\u011b p\u0159ed zkou\u0161kou \u017ev\u00fdkali, dos\u00e1hli lep\u0161\u00edch v\u00fdsledk\u016f. Nep\u0159eh\u00e1n\u011bjte to v\u0161ak, proto\u017ee \u017ev\u00fdk\u00e1n\u00ed del\u0161\u00ed ne\u017e 15 a\u017e 20 minut m\u00e1 opa\u010dn\u00fd \u00fa\u010dinek.<\/p>\n

Pijte vodu. Dehydratace m\u016f\u017ee zp\u016fsobit \u00fanavu, \u0161patnou n\u00e1ladu a probl\u00e9my se soust\u0159ed\u011bn\u00edm.<\/p>\n

Ke zlep\u0161en\u00ed produktivity nen\u00ed nic lep\u0161\u00edho ne\u017e dobr\u00e1 hudba. Doktorka Teresa Lesiukov\u00e1 z Miamsk\u00e9 univerzity nechala po celou pracovn\u00ed dobu 56 zam\u011bstnanc\u016f poslouchat hudbu. Zjistila, \u017ee kvalita jejich pr\u00e1ce a schopnost soust\u0159ed\u011bn\u00ed citeln\u011b klesaly v rozp\u011bt\u00ed n\u00e1sleduj\u00edc\u00edch t\u0159\u00ed t\u00fddn\u016f, kdy u\u017e hudbu neposlouchali.<\/p>\n

V\u0161ichni nutri\u010dn\u00ed poradci se shoduj\u00ed v tom, \u017ee v pr\u00e1ci je t\u0159eba dop\u0159\u00e1t si pokrmy obsahuj\u00edc\u00ed proteiny, komplexn\u00ed sacharidy a listovou zeleninu, kter\u00e1 dod\u00e1v\u00e1 \u017eelezo nezbytn\u00e9 pro organismus, aby p\u0159ekonal \u00fanavu. Je rovn\u011b\u017e t\u0159eba db\u00e1t na to, aby porce nebyly velk\u00e9 a nezat\u011b\u017eovaly p\u0159\u00edli\u0161 tr\u00e1ven\u00ed.<\/p>\n

Rovn\u011b\u017e je chyba vynechat j\u00eddlo a sna\u017eit se pokra\u010dovat v pr\u00e1ci. Nesm\u00edme nechat organismus v\u00edce ne\u017e \u010dty\u0159i \u010di p\u011bt hodin bez j\u00eddla. Jestli\u017ee nem\u00e1te \u010das na ob\u011bd, dejte si alespo\u0148 p\u0159esn\u00edd\u00e1vku na b\u00e1zi protein\u016f a sacharid\u016f, nap\u0159\u00edklad humus se zeleninou, celozrnn\u00e9 pe\u010divo s ara\u0161\u00eddov\u00fdm m\u00e1slem nebo \u0159eck\u00fd jogurt s ovocem.<\/p>\n

Aby byl organismus pln\u011b efektivn\u00ed, je t\u0159eba sp\u00e1t v noci alespo\u0148 sedm a\u017e osm hodin. Pro mnoh\u00e9 je tato doba luxusem a pak jsou n\u00e1sleduj\u00edc\u00ed den unaveni. Nedostatek no\u010dn\u00edho sp\u00e1nku zn\u00e1sobuje pocit poledn\u00ed ospalosti, proto\u017ee naru\u0161uje cirkadi\u00e1nn\u00ed rytmus a prohlubuje pocit \u00fanavy.<\/p>\n","protected":false},"excerpt":{"rendered":"

Jestli\u017ee se n\u00e1s zmoc\u0148uje lehk\u00e1 ospalost, je na vin\u011b cirkadi\u00e1nn\u00ed rytmus, kter\u00fd reguluje sp\u00e1nek a bd\u011bl\u00fd stav na\u0161eho t\u011bla. Sta\u010d\u00ed se v\u0161ak dr\u017eet n\u011bkolika pravidel, […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-29337","post","type-post","status-publish","format-standard","hentry","category-zpravy"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/29337","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=29337"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/29337\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=29337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=29337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=29337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}