{"id":32513,"date":"2019-10-21T14:02:59","date_gmt":"2019-10-21T12:02:59","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=32513"},"modified":"2019-10-21T14:02:59","modified_gmt":"2019-10-21T12:02:59","slug":"problemy-se-spankem-ma-sest-z-deseti-cechu-nejcasteji-je-trapi-nespavost","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=32513","title":{"rendered":"Probl\u00e9my se sp\u00e1nkem m\u00e1 \u0161est z deseti \u010cech\u016f. Nej\u010dast\u011bji je tr\u00e1p\u00ed nespavost"},"content":{"rendered":"

Podle odhad\u016f specialist\u016f m\u00e1 a\u017e 60 procent populace probl\u00e9my se sp\u00e1nkem. Ka\u017ed\u00fd t\u0159et\u00ed pak u sebe pozoruje p\u0159\u00edznaky nespavosti. Poruchy sp\u00e1nku se mohou vyskytnout v ka\u017ed\u00e9m v\u011bku, d\u00e1vno neplat\u00ed, \u017ee postihuj\u00ed jen star\u0161\u00ed lid\u00ed, nespavost\u00ed mohou trp\u011bt i d\u011bti.<\/strong> <\/p>\n

V\u011bt\u0161ina \u010cech\u016f si mysl\u00ed, \u017ee sp\u00ed dostate\u010dn\u011b, \u010dasto se ale m\u00fdl\u00ed. Pot\u0159ebn\u00e1 d\u00e9lka sp\u00e1nku se toti\u017e v pr\u016fb\u011bhu \u017eivota m\u011bn\u00ed.<\/p>\n

\u201ePodle Americk\u00e9 asociace sp\u00e1nkov\u00e9 medic\u00edny a Spole\u010dnosti pro v\u00fdzkum sp\u00e1nku je doporu\u010den\u00fd \u010das sp\u00e1nku v r\u016fzn\u00fdch f\u00e1z\u00edch \u017eivota odli\u0161n\u00fd. Lid\u00e9 star\u0161\u00ed 65 let pot\u0159ebuj\u00ed sedm a\u017e osm hodin. Od 18 let do 64 let organismus vy\u017eaduje sedm a\u017e dev\u011bt hodin. \u0160esti- a\u017e t\u0159in\u00e1ctilet\u00e9 d\u011bti by pro zdrav\u00fd v\u00fdvoj m\u011bly sp\u00e1t dev\u011bt a\u017e 11 hodin. P\u0159ed\u0161koln\u00ed t\u0159\u00ed- a\u017e p\u011btilet\u00e9 d\u011bti pot\u0159ebuj\u00ed pro optim\u00e1ln\u00ed v\u00fdvoj 10 a\u017e 13 hodin. Pro ro\u010dn\u00ed a\u017e dvoulet\u00e9 d\u011bti je ide\u00e1ln\u00edch 11 a\u017e 14 hodin. \u010cty\u0159m\u011bs\u00ed\u010dn\u00ed a\u017e ro\u010dn\u00ed d\u011bti maj\u00ed pot\u0159ebu sp\u00e1nku mezi 12 a 15 hodinami,\u201c popsal hypnoterapeut Libor \u010cinka.<\/p>\n

Cesta k plnohodnotn\u00e9mu zdrav\u00e9mu sp\u00e1nku mus\u00ed b\u00fdt komplexn\u00ed. Pokud u\u017e \u010dlov\u011bk probl\u00e9my se sp\u00e1nkem m\u00e1, je v prvn\u00ed f\u00e1zi nutn\u00e9 zjistit, co je p\u0159\u00ed\u010dinou poruch sp\u00e1nku. \u201eJe nesmysln\u00e9 p\u0159edepisovat l\u00e9ky na span\u00ed, kdy\u017e je p\u0159\u00ed\u010dinou nespavosti stres, nespokojenost v pracovn\u00edch \u010di osobn\u00edch vztaz\u00edch, chybn\u00e9 n\u00e1vyky, perfekcionizmus nebo snaha uklidit p\u0159ed span\u00edm dom\u00e1cnost \u010di dod\u011blat jinou pr\u00e1ci. \u0158e\u0161en\u00ed mus\u00ed b\u00fdt komplexn\u00ed. Jde o znovunapojen\u00ed na p\u0159irozen\u00e9 rytmy st\u0159\u00edd\u00e1n\u00ed bd\u011bn\u00ed a sp\u00e1nku a eliminaci civilizac\u00ed vybudovan\u00fdch p\u0159ek\u00e1\u017eek sp\u00e1nku. Stres a starosti mus\u00ed b\u00fdt \u0159e\u0161eny psychoterapeuticky, nikoli farmakologicky,\u201c vysv\u011btlil Libor \u010cinka.<\/p>\n

L\u00e9ky na span\u00ed ke kvalitn\u00edmu sp\u00e1nku podle odborn\u00edk\u016f nevedou. Naopak mohou je\u0161t\u011b u\u0161kodit. \u201ePro \u0159e\u0161en\u00ed poruch se sp\u00e1nkem je nutn\u00e9 se zd\u00e1nliv\u011b paradoxn\u011b vyhnout l\u00e9k\u016fm na span\u00ed. Rozs\u00e1hl\u00e9 studie prokazuj\u00ed, \u017ee tyto l\u00e9ky prodlu\u017euj\u00ed sp\u00e1nek jen o necel\u00fdch 30 minut. Pod vlivem l\u00e9k\u016f doch\u00e1z\u00ed k chemick\u00e9mu zakryt\u00ed bd\u011bn\u00ed a lehk\u00e9ho sp\u00e1nku, k\u00fd\u017een\u00fd odpo\u010dinek je tak ve skute\u010dnosti iluz\u00ed. Podobn\u011b funguj\u00ed i dal\u0161\u00ed sedativa, jakonap\u0159. alkohol, kter\u00e1 maj\u00ed na kvalitu sp\u00e1nku velmi negativn\u00ed vliv. P\u0159i dlouhodob\u00e9m u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f na span\u00ed doch\u00e1z\u00ed k naru\u0161en\u00ed imunitn\u00edho syst\u00e9mu, a jak uv\u00e1d\u00ed odborn\u00e1 literatura, a\u017e \u0161estin\u00e1sobn\u00e9mu zv\u00fd\u0161en\u00ed rizika onemocn\u011bn\u00ed rakovinou,\u201c varoval Libor \u010cinka.<\/p>\n

Pr\u016fm\u011brn\u00e1 doba sp\u00e1nku se v z\u00e1padn\u00edch zem\u00edch zkr\u00e1tila za dvacet let o hodinu. Nedostate\u010dn\u00fd sp\u00e1nek m\u00e1 z\u00e1sadn\u00ed vliv na zdravotn\u00ed stav v\u011bt\u0161iny lid\u00ed. \u201eSp\u00e1nek krat\u0161\u00ed ne\u017e 7,5 hodin denn\u011b zvl\u00e1dne dlouhodob\u011b bez zdravotn\u00edch n\u00e1sledk\u016f jen p\u00e1r dosp\u011bl\u00fdch jedinc\u016f. P\u0159i men\u0161\u00ed d\u00e9lce sp\u00e1nku je sice mo\u017en\u00e9 se do\u017e\u00edt i vy\u0161\u0161\u00edho v\u011bku, ale jak se podle posledn\u00edch v\u00fdzkum\u016f ukazuje, je nedostate\u010dn\u00fd sp\u00e1nek spojen\u00fd s \u0159adou onemocn\u011bn\u00ed. Zap\u0159\u00ed\u010dinit m\u016f\u017ee nap\u0159\u00edklad n\u00e1dorov\u00e1 onemocn\u011bn\u00ed, Alzheimerovu chorobu a i probl\u00e9my s ot\u011bhotn\u011bn\u00edm jsou n\u00e1sledky kumulace nedostatku sp\u00e1nku, kter\u00fd oslabuje imunitn\u00ed syst\u00e9m,\u201c upozornilLibor \u010cinka.<\/p>\n

Na stoupaj\u00edc\u00edm po\u010dtu lid\u00ed s poruchami sp\u00e1nku se podepisuje vliv z\u00e1\u0159en\u00ed z obrazovek. Mezi t\u011bmi, kte\u0159\u00ed maj\u00ed probl\u00e9my se sp\u00e1nkem, raketov\u011b stoup\u00e1 po\u010det d\u011bt\u00ed. \u201eDosp\u011bl\u00ed i st\u00e1le mlad\u0161\u00ed d\u011bti \u010dasto odkl\u00e1daj\u00ed tablety a mobily t\u011bsn\u011b p\u0159ed usnut\u00edm a t\u00edm odsouvaj\u00ed produkci sp\u00e1nkov\u00e9ho hormonu. Modr\u00e9 z\u00e1\u0159en\u00ed p\u0159in\u00e1\u0161\u00ed do mozku informaci, \u017ee je den, a odsouv\u00e1 produkci melatoninu. To vede k z\u00e1sadn\u00edmu poklesu kvality sp\u00e1nku, sn\u00ed\u017een\u00ed imunity – obranyschopnosti organismu, k nedostatku energie a schopnosti se p\u0159es den soust\u0159edit,\u201c vysv\u011btlil Libor \u010cinka.<\/p>\n

Skute\u010dn\u011b regeneruj\u00edc\u00ed sp\u00e1nek dosp\u011bl\u00e9ho \u010dlov\u011bka se skl\u00e1d\u00e1 z p\u011bti sp\u00e1nkov\u00fdch cykl\u016f. Ty maj\u00ed d\u00e9lku kolem 80 a\u017e 110 minut. \u201eV ka\u017ed\u00e9m z cykl\u016f doch\u00e1z\u00ed k p\u0159echodu mezi n\u011bkolika \u00farovn\u011bmi. Ty se skl\u00e1daj\u00ed ze st\u0159\u00edd\u00e1n\u00ed lehk\u00e9ho sp\u00e1nku, hlub\u0161\u00edch f\u00e1z\u00ed a REM sp\u00e1nku – f\u00e1ze velmi podobn\u00e9 jako p\u0159i probuzen\u00ed, kdy si \u010dlov\u011bk m\u016f\u017ee uv\u011bdomovat sny. Fyzick\u00e9 zdrav\u00ed zaji\u0161\u0165uje hlubok\u00fd sp\u00e1nek, kter\u00fd se objevuje v prvn\u00edch dvou cyklech. Dal\u0161\u00ed cykly si zjednodu\u0161en\u011b lze p\u0159edstavit jako lad\u011bn\u00ed psychiky, pozornosti, pam\u011bti pro nast\u00e1vaj\u00edc\u00ed den. Pokud \u010dlov\u011bk chod\u00ed sp\u00e1t pravideln\u011b, pak m\u016f\u017ee sp\u00e1nek startovat ve stejnou dobu. Velk\u00e9 rozd\u00edly v dob\u011b us\u00edn\u00e1n\u00ed v\u0161ak vedou k desynchronizaci a z toho plynouc\u00edch n\u00e1sledk\u016f. Nap\u0159\u00edklad lid\u00e9 pracuj\u00edc\u00ed ve sm\u011bnn\u00e9m provozu jsou vystaveni nejv\u011bt\u0161\u00edmu riziku p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed,\u201c \u0159ekl Libor \u010cinka.<\/p>\n

Pro kvalitn\u00ed sp\u00e1nek je z\u00e1sadn\u00ed dodr\u017eovat pravidla sp\u00e1nkov\u00e9 hygieny. Je d\u016fle\u017eit\u00e9 pochopit, \u017ee sp\u00e1nkov\u00e1 hygiena nen\u00ed jen fr\u00e1ze, ale pro kvalitu a d\u00e9lku \u017eivota nejz\u00e1sadn\u011bj\u0161\u00ed parametr. Pom\u016f\u017ee p\u00e9\u010de o prost\u0159ed\u00ed, ve kter\u00e9m \u010dlov\u011bk us\u00edn\u00e1. Lo\u017enice by m\u011bla b\u00fdt dob\u0159e zatemn\u011bn\u00e1, televizi nebo po\u010d\u00edta\u010d je lep\u0161\u00ed vypnout alespo\u0148 dv\u011b hodiny p\u0159ed usnut\u00edm, stejn\u011b tak je zdrav\u00ed prosp\u011b\u0161n\u00e9 hodinu p\u0159ed usnut\u00edm odlo\u017eit mobiln\u00ed telefon, pokud nejsou pou\u017eity blok\u00e1tory modr\u00e9ho sv\u011btla. \u201eStejn\u011b jako se \u010dlov\u011bk ka\u017ed\u00fd den obl\u00e9k\u00e1 do \u010dist\u00e9ho pr\u00e1dla, tak by m\u011bl ul\u00e9hat do postele, kde je p\u0159ibli\u017en\u011b jednou t\u00fddn\u011b vym\u011bn\u011bn\u00e9 povle\u010den\u00ed. Pro us\u00ednaj\u00edc\u00ed mozek je \u010dist\u00e9 prost\u0159ed\u00ed, kter\u00e9 je odst\u00edn\u011bn\u00e9 od sv\u011btel z okoln\u00edch m\u00edstnost\u00ed, ale i sv\u011btel z venku, z\u00e1sadn\u00ed. Teplota v lo\u017enici by se m\u011bla pohybovat kolem 18 stup\u0148\u016f Celsia. Naprostou kontraindikac\u00ed zdrav\u00e9ho sp\u00e1nku je LED osv\u011btlen\u00ed, nejde-li o b\u00edl\u00e9 sv\u011btlo tepl\u00fdch barev,\u201c p\u0159ibl\u00ed\u017eil sp\u00e1nkovou hygienu Libor \u010cinka.<\/p>\n

Vznikaj\u00edc\u00ed zdravotn\u00ed a psychick\u00e9 probl\u00e9my zp\u016fsobuj\u00ed, \u017ee st\u00e1le v\u00edce lid\u00ed s poruchami sp\u00e1nku vyhled\u00e1v\u00e1 pomoc hypnoterapeut\u016f. Ti b\u011bhem terapi\u00ed dok\u00e1\u017e\u00ed klienta nasm\u011brovat tak, aby probl\u00e9my se sp\u00e1nkem vy\u0159e\u0161ili efektivn\u011b a jednou prov\u017edy. \u201ePokud m\u00e1 \u010dlov\u011bk probl\u00e9m usnout z psychologick\u00fdch p\u0159\u00ed\u010din, vracej\u00edc\u00edch se my\u0161lenek \u010di starost\u00ed, pak je pot\u0159eba tr\u00e9novat schopnost odd\u011blit se od vn\u011bj\u0161\u00edho sv\u011bta. Hypn\u00f3za ve sv\u00e9 nejmodern\u011bj\u0161\u00ed podob\u011b vede \u010dlov\u011bka k napojen\u00ed na jeho nitro a tak zcela p\u0159irozen\u00fdm zp\u016fsobem umo\u017e\u0148uje nastartovat ozdravn\u00e9 mechanismy a zm\u011bnu vn\u00edm\u00e1n\u00ed d\u016fle\u017eitosti sp\u00e1nku p\u0159\u00edmo v podv\u011bdom\u00ed. \u0158ada klient\u016f, kte\u0159\u00ed p\u0159i\u0161li \u0159e\u0161it jin\u00e9 probl\u00e9my, mi u\u017e na druh\u00e9m sezen\u00ed sd\u011bluje, \u017ee krom\u011b jin\u00e9ho za\u010dali sp\u00e1t a m\u00edt sny jako d\u0159\u00edv. To je jedna ze zn\u00e1mek prob\u00edhaj\u00edc\u00ed zm\u011bny,\u201c uzav\u0159el hypnoterapeut Libor \u010cinka.<\/p>\n

——————-<\/p>\n

LIBOR \u010cINKA, liborcinka.cz<\/p>\n

Od roku 1992 vede tr\u00e9ninky pro vzd\u011bl\u00e1vac\u00ed spole\u010dnosti, firmy i jednotlivce. Je autorem \u0159ady knih, online program\u016f, nahr\u00e1vek, kurz\u016f a tr\u00e9nink\u016f pr\u00e1v\u011b v oblasti pam\u011bti, u\u010den\u00ed, psychoterapie a osobn\u00edho rozvoje. Ve sv\u00e9 praxi pom\u00e1h\u00e1 lidem \u0159e\u0161it jejich probl\u00e9my v\u00edce ne\u017e 15 let. V roce 2002 absolvoval prvn\u00ed v\u00fdcvik hypnotick\u00e9 a nehypnotick\u00e9 psychoterapie, na kterou nav\u00e1zal akreditovan\u00fdm v\u00fdcvikem v systemick\u00e9 terapii, kter\u00fd ukon\u010dil v roce 2005. V n\u00e1sleduj\u00edc\u00edch letech absolvoval \u0159adu v\u00fdcvik\u016f Ericksonovsk\u00e9 hypn\u00f3zy a neurolingvistick\u00e9ho programov\u00e1n\u00ed (NLP), a to i v zahrani\u010d\u00ed. Celkem absolvoval p\u0159es 1400 hodin v\u00fdcviku. Jeho specializac\u00ed je tr\u00e9nink pam\u011bti, rychlo\u010dten\u00ed, motivace a psychologie vlivu, NLP. Mimo jin\u00e9 pom\u00e1h\u00e1 lidem nau\u010dit se angli\u010dtinu jednou a prov\u017edy, a to pomoc\u00ed kurzu Angli\u010dtina s hypn\u00f3zou. V posledn\u00edch dvou letech za\u0159azuje do v\u00fduky i virtu\u00e1ln\u00ed realitu. V\u00fduku angli\u010dtiny podporuje i dal\u0161\u00edmi online programy a pom\u016fckami pro u\u010den\u00ed angli\u010dtiny hrou. Je autorem knih Ovl\u00e1dn\u011bte sv\u016fj mozek, Anglick\u00e1 gramatika bezbolestn\u011b i pro blond\u00fdnky, LentiCool karet Super MnemoSentences a \u0159ady origin\u00e1ln\u00edch online program\u016f.<\/p>\n

Tiskov\u00e1 zpr\u00e1va<\/p>\n","protected":false},"excerpt":{"rendered":"

Podle odhad\u016f specialist\u016f m\u00e1 a\u017e 60 procent populace probl\u00e9my se sp\u00e1nkem. Ka\u017ed\u00fd t\u0159et\u00ed pak u sebe pozoruje p\u0159\u00edznaky nespavosti. Poruchy sp\u00e1nku se mohou vyskytnout v […]<\/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-32513","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\/32513","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=32513"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/32513\/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=32513"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=32513"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=32513"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}