{"id":6656,"date":"2013-06-27T06:34:51","date_gmt":"2013-06-27T04:34:51","guid":{"rendered":"http:\/\/www.invarena.cz\/?p=6656"},"modified":"2013-10-27T20:30:10","modified_gmt":"2013-10-27T19:30:10","slug":"nepodcenujte-spanek-je-klicem-ke-zdravi","status":"publish","type":"post","link":"https:\/\/www.invarena.cz\/?p=6656","title":{"rendered":"Nepodce\u0148ujte sp\u00e1nek. Je kl\u00ed\u010dem ke zdrav\u00ed"},"content":{"rendered":"

Zdrav\u00fd sp\u00e1nek znamen\u00e1 v\u00edc ne\u017e prost\u011b ve\u010der usnout a probudit se r\u00e1no sv\u011b\u017e\u00ed a odpo\u010dat\u00fd. To, jak a v jak\u00e9m prost\u0159ed\u00ed sp\u00edme, ovliv\u0148uje n\u00e1\u0161 zdravotn\u00ed stav v\u00edc, ne\u017e si v\u011bt\u0161ina lid\u00ed um\u00ed p\u0159edstavit.<\/strong><\/p>\n

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Kvalitn\u00ed sp\u00e1nek je nezbytn\u00fd pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed organismu. Nevyspal\u00ed lid\u00e9 jsou unaven\u00ed, \u0161patn\u011b se soust\u0159ed\u00ed a jejich pracovn\u00ed v\u00fdkon je ni\u017e\u0161\u00ed. Z\u00e1rove\u0148 jim v\u00edce hroz\u00ed zran\u011bn\u00ed \u010di nehoda v d\u016fsledku mikrosp\u00e1nku, dlouhodob\u00e1 nespavost znateln\u011b oslabuje i jejich imunitn\u00ed syst\u00e9m.<\/p>\n

Kvalita sp\u00e1nku se prom\u00edt\u00e1 i do t\u011blesn\u00e9 hmotnosti. „Nedostatek sp\u00e1nku p\u016fsob\u00ed disharmonii v hormon\u00e1ln\u00edm syst\u00e9mu, nap\u0159\u00edklad mozku tak chyb\u00ed l\u00e1tky navozuj\u00edc\u00ed v\u010das sytost a p\u0159eb\u00fdvaj\u00ed ty, kter\u00e9 nut\u00ed k p\u0159ej\u00edd\u00e1n\u00ed,“ vysv\u011btluje psycholo\u017eka \u0160\u00e1rka Slab\u00e1, odborn\u00e1 garantka eduka\u010dn\u00edho projektu \u017dij zdrav\u011b.<\/p>\n

Lid\u00e9, kte\u0159\u00ed \u0161patn\u011b sp\u00ed, maj\u00ed v\u011bt\u0161\u00ed sklony k nadv\u00e1ze \u010di dokonce obezit\u011b, proto\u017ee h\u016f\u0159e reguluj\u00ed p\u0159\u00edjem potravy. A funguje to i opa\u010dn\u011b: ob\u00e9zn\u00ed lid\u00e9 maj\u00ed probl\u00e9my se sp\u00e1nkem pr\u00e1v\u011b kv\u016fli hmotnosti.<\/p>\n

„Obezita m\u016f\u017ee zp\u016fsobovat kr\u00e1tk\u00e9 z\u00e1stavy dechu a naru\u0161ovat sp\u00e1nkov\u00e9 periody, kter\u00e9 jsou nutn\u00e9 pro spr\u00e1vn\u00fd odpo\u010dinek,“ dod\u00e1v\u00e1 psycholo\u017eka.<\/p>\n

Velmi d\u016fle\u017eit\u00e1 p\u0159itom nen\u00ed jen d\u00e9lka sp\u00e1nku, ale i to, v jak\u00fdch podm\u00ednk\u00e1ch \u010dlov\u011bk sp\u00ed. Samoz\u0159ejmost\u00ed by m\u011blo b\u00fdt zatemn\u011bn\u00ed, ticho a klid bez ru\u0161en\u00ed. D\u00e1le tak\u00e9 zdrav\u00e9 prost\u0159ed\u00ed, tedy kvalitn\u00ed matrace, ide\u00e1ln\u011b s antialergickou \u00fapravou.<\/p>\n

Ide\u00e1ln\u00ed je, pokud je teplota v lo\u017enici o p\u00e1r stup\u0148\u016f ni\u017e\u0161\u00ed ne\u017e v ostatn\u00edch m\u00edstnostech a sou\u010dasn\u011b se zde dostate\u010dn\u011b v\u011btr\u00e1. Postel je vhodn\u011bj\u0161\u00ed nechat rozestlanou, zvl\u00e1\u0161t\u011b pokud se v noci pot\u00edte, proto\u017ee \u0161kodliv\u00ed rozto\u010di miluj\u00ed tmu a vlhko.<\/p>\n

„Nej\u010dast\u011bj\u0161\u00edm alergenem v lo\u017enici jsou rozto\u010di v matrac\u00edch, pokr\u00fdvk\u00e1ch a koberc\u00edch, p\u0159\u00edpadn\u011b pe\u0159\u00ed v pe\u0159in\u00e1ch a pol\u0161t\u00e1\u0159\u00edch,“ upozor\u0148uje Martina Va\u0161\u00e1kov\u00e1, prim\u00e1\u0159ka Pneumologick\u00e9 kliniky Thomayerovy nemocnice v Praze.<\/p>\n

Alergici by se m\u011bli vyh\u00fdbat p\u00e9\u0159ov\u00fdm p\u0159ikr\u00fdvk\u00e1m a pol\u0161t\u00e1\u0159\u016fm. „Pokud je prok\u00e1z\u00e1na alergie na rozto\u010de, je na m\u00edst\u011b m\u011bnit povle\u010den\u00ed alespo\u0148 jednou t\u00fddn\u011b a pr\u00e1t jej na 60 stup\u0148\u016f. Vhodn\u00e9 jsou povlaky na matrace chr\u00e1n\u00edc\u00ed proti rozto\u010d\u016fm. B\u011b\u017en\u011b se doporu\u010duje vyhnout se koberc\u016fm a jin\u00fdm podlahov\u00fdm krytin\u00e1m s vlasem,“ rad\u00ed docentka Va\u0161\u00e1kov\u00e1.<\/p>\n

Optim\u00e1ln\u00ed lo\u017enice pro alergiky se skl\u00e1d\u00e1 jen z minima n\u00e1bytku. Pokud jsou v n\u00ed \u0161atn\u00ed sk\u0159\u00edn\u011b, maj\u00ed b\u00fdt uzav\u00edrateln\u00e9, aby se na oble\u010den\u00ed neusazoval prach.<\/p>\n

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Sp\u00e1nkem proti strachu<\/h2>\n

Boj\u00edte se my\u0161\u00ed, pavouk\u016f nebo sv\u00fdch vzpom\u00ednek? Nov\u00fd postup by mohl umo\u017enit zbavit v\u00e1s v budoucnu strachu ve sp\u00e1nku.<\/p>\n

I kdybyste v \u017eivot\u011b m\u011bli jen m\u00e1lo \u0161t\u011bst\u00ed a sm\u016fla se v\u00e1m lepila na paty, ur\u010dit\u011b byste na\u0161li p\u00e1r z\u00e1\u017eitk\u016f, k nim\u017e se ve vzpom\u00ednk\u00e1ch r\u00e1di vrac\u00edte a kter\u00e9 byste neradi zapomn\u011bli. Stejn\u011b tak se d\u00e1 s jistotou prohl\u00e1sit, \u017ee existuj\u00ed i v\u011bci, kter\u00e9 byste naopak zapomn\u011bli r\u00e1di. Depresivn\u00ed lid\u00e9 si ze sv\u00e9ho \u017eivota pamatuj\u00ed v\u00edce nep\u0159\u00edjemn\u00e9 ne\u017e p\u0159\u00edjemn\u00e9 ud\u00e1losti, lidem posti\u017een\u00fdm posttraumatickou stresovou poruchou (PTSD) se vracej\u00ed vzpom\u00ednky na ne\u0161t\u011bst\u00ed, kter\u00e1 pro\u017eili, ani\u017e na n\u011b sami cht\u011bj\u00ed myslet. Maz\u00e1n\u00ed pam\u011bti by se ob\u010das hodilo.
\nIde\u00e1ln\u00ed by bylo, kdybychom si mohli p\u0159esn\u011b vybrat, co si nechceme pamatovat, vzali bychom si n\u011bjak\u00fd pr\u00e1\u0161ek nebo se na p\u00e1r minut polo\u017eili do n\u011bjak\u00e9ho p\u0159\u00edstroje, jeho\u017e obsluha by n\u00e1m p\u0159\u00edslu\u0161n\u00e9 vzpom\u00ednky vymazala. A bylo by to. \u017d\u00e1dn\u00e1 podobn\u00e1 pilulka ani p\u0159\u00edstroj neexistuj\u00ed. Zat\u00edm. Minul\u00fd t\u00fdden p\u0159i\u0161el \u010dty\u0159\u010dlenn\u00fd t\u00fdm veden\u00fd Katherinou Haunerovou ze Severoz\u00e1padn\u00ed univerzity v Chicagu s t\u00edm, \u017ee se jim poda\u0159ilo vymazat nep\u0159\u00edjemnou vzpom\u00ednku v mozc\u00edch pokusn\u00fdch osob. Podrobnosti popisuj\u00ed v odborn\u00e9m \u010dasopisu Nature Neuroscience.<\/p>\n

Nau\u010den\u00e1 b\u00e1ze\u0148<\/p>\n

Haunerov\u00e1 a jej\u00ed spolupracovn\u00edci nap\u0159ed po\u017e\u00e1dali dobrovoln\u00edky, aby si lehli do tunelu na magnetickou rezonanci. Vystavovali je r\u016fzn\u00fdm v\u016fn\u00edm – t\u0159eba citronu, h\u0159eb\u00ed\u010dku nebo nov\u00fdch kecek – a z\u00e1rove\u0148 jim ukazovali fotografie obli\u010dej\u016f. U n\u011bkter\u00fdch tv\u00e1\u0159\u00ed jim dali slab\u00fd elektrick\u00fd \u0161ok. Krom\u011b toho zaznamen\u00e1vali vodivost jejich k\u016f\u017ee. Ta se m\u011bn\u00ed podle toho, jak moc se \u010dlov\u011bk pot\u00ed, a m\u011b\u0159en\u00ed vodivosti se tak pou\u017e\u00edv\u00e1 i p\u0159i vy\u0161et\u0159en\u00ed polygrafem, jinak tak\u00e9 detektorem l\u017ei, nebo\u0165 se z n\u00ed d\u00e1 poznat, jestli se doty\u010dn\u00fd boj\u00ed.
\nVzpom\u00ednky spojen\u00e9 s emo\u010dn\u00edmi pro\u017eitky mozek ukl\u00e1d\u00e1 pomoc\u00ed amygdal, co\u017e jsou hluboko zano\u0159en\u00e9 prastar\u00e9 struktury ve sp\u00e1nkov\u00fdch laloc\u00edch. \u010cinnost amygdal v mozc\u00edch dobrovoln\u00edk\u016f i zm\u011bny ve vodivosti jejich k\u016f\u017ee prok\u00e1zaly, \u017ee se za\u010dali obli\u010dej\u016f spojen\u00fdch s \u0161okem b\u00e1t. Pak v\u011bdci nechali pokusn\u00e9 osoby, aby si na chv\u00edli zd\u0159\u00edmly, p\u0159i\u010dem\u017e po\u0159\u00e1d m\u011b\u0159ili vodivost jejich k\u016f\u017ee. B\u011bhem sp\u00e1nku je znovu vystavili stejn\u00fdm v\u016fn\u00edm, ani\u017e jim dali \u0161ok.
\nElektrick\u00e1 aktivita mozku se ve sp\u00e1nku m\u011bn\u00ed. Fyziologov\u00e9 rozezn\u00e1vaj\u00ed takzvan\u00fd REM a NREM sp\u00e1nek. Zkratka REM poch\u00e1z\u00ed z anglick\u00e9ho rapid eye movement (rychl\u00e9 pohyby o\u010d\u00ed). Je to f\u00e1ze, ve kter\u00e9 se n\u00e1m zdaj\u00ed sny. NREM sp\u00e1nek m\u00e1 \u010dty\u0159i dal\u0161\u00ed stadia li\u0161\u00edc\u00ed se frekvenc\u00ed mozkov\u00fdch vln, je\u017e lze m\u011b\u0159it, pokud sp\u00edc\u00edmu p\u0159ilep\u00edte na hlavu elektrody. Ve \u010dtvrt\u00e9m stadiu, kdy je nejv\u00edce pomal\u00fdch vln s kmito\u010dtem mezi jedn\u00edm a dv\u011bma hertzy, se usazuj\u00ed vzpom\u00ednky.
\nPr\u00e1v\u011b v tomto stadiu v\u011bdci znovu vystavili pokusn\u00e9 osoby v\u016fn\u00edm, kter\u00e9 m\u011bly spojen\u00e9 s obli\u010deji, p\u0159\u00edpadn\u011b \u0161oky. Podle m\u011b\u0159en\u00ed vodivosti vyvol\u00e1valy pachy zpo\u010d\u00e1tku strach i ve sp\u00e1nku. \u010c\u00edm d\u00e9le ale sp\u00e1\u010di v\u016fn\u011b c\u00edtili, ani\u017e byly spojeny s elektrick\u00fdm \u0161okem, t\u00edm byl m\u00edrn\u011bj\u0161\u00ed. Kdy\u017e se \u00fa\u010dastn\u00edci experimentu probudili, po\u017e\u00e1dali je v\u011bdci, aby si znovu lehli do tunelu na magnetickou rezonanci, a uk\u00e1zali jim zase tyt\u00e9\u017e obli\u010deje. Vystaven\u00ed v\u016fn\u00edm ve sp\u00e1nku b\u00e1ze\u0148 zm\u00edrnilo.<\/p>\n

Tv\u00e1rn\u00e1 mysl<\/p>\n

Aby v\u00fdzkumn\u00edci zjistili, zda strach zmizel, pon\u011bvad\u017e vzpom\u00ednka zesl\u00e1bla, nebo proto\u017ee star\u00fd z\u00e1znam v mozku p\u0159ekryl nov\u00fd, prozkoumali podrobn\u011b, co se v mozc\u00edch dobrovoln\u00edk\u016f d\u011blo. Vypadalo to na druhou mo\u017enost. M\u00edsto oslaben\u00ed star\u00e9 pam\u011b\u0165ov\u00e9 stopy vznikla nov\u00e1. Postup by mohl b\u00fdt v budoucnu u\u017eite\u010dn\u00fd. Jestli to tak skute\u010dn\u011b bude, se ale teprve uk\u00e1\u017ee. Traumata a strachy, na kter\u00e9 si lid\u00e9 st\u011b\u017euj\u00ed, b\u00fdvaj\u00ed daleko siln\u011bj\u0161\u00ed ne\u017e vzpom\u00ednka na m\u00edrn\u00fd elektrick\u00fd \u0161ok.
\nK pilulce zapomn\u011bn\u00ed to m\u00e1 je\u0161t\u011b daleko. \u010c\u00edm l\u00e9pe ale budeme fungov\u00e1n\u00ed lidsk\u00e9ho mozku rozum\u011bt, t\u00edm je pravd\u011bpodobn\u011bj\u0161\u00ed, \u017ee jednou dok\u00e1\u017eeme manipulovat obsahy vlastn\u00ed mysli. Ned\u00e1vno se jin\u00e9mu v\u011bdeck\u00e9mu t\u00fdmu povedlo vlo\u017eit do mysl\u00ed my\u0161\u00ed vzpom\u00ednku na ur\u010dit\u00fd t\u00f3n pomoc\u00ed p\u0159\u00edm\u00e9ho dr\u00e1\u017ed\u011bn\u00ed jejich mozk\u016f. Psychologov\u00e9 u\u017e dlouho v\u011bd\u00ed, \u017ee na vsugerov\u00e1n\u00ed fale\u0161n\u00e9 vzpom\u00ednky \u010dlov\u011bku nen\u00ed nic t\u011b\u017ek\u00e9ho. Kdov\u00ed, t\u0159eba jednou budeme moci mazat a nahr\u00e1vat obsah vlastn\u00ed pam\u011bti stejn\u011b, jako to te\u010f d\u011bl\u00e1me s disky po\u010d\u00edta\u010d\u016f.<\/p>\n

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Zdrav\u00fd sp\u00e1nek znamen\u00e1 v\u00edc ne\u017e prost\u011b ve\u010der usnout a probudit se r\u00e1no sv\u011b\u017e\u00ed a odpo\u010dat\u00fd. To, jak a v jak\u00e9m prost\u0159ed\u00ed sp\u00edme, ovliv\u0148uje n\u00e1\u0161 zdravotn\u00ed […]<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[],"class_list":["post-6656","post","type-post","status-publish","format-standard","hentry","category-zdravi"],"_links":{"self":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/6656","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=6656"}],"version-history":[{"count":0,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=\/wp\/v2\/posts\/6656\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=6656"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=6656"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.invarena.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=6656"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}