{"id":87076,"date":"2025-09-03T03:58:57","date_gmt":"2025-09-03T01:58:57","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=87076"},"modified":"2025-09-03T03:58:57","modified_gmt":"2025-09-03T01:58:57","slug":"5-mytu-o-dobrych-spacich-navycich-ktere-ve-skutecnosti-mohou-nespavost-zhorsovat","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2025\/09\/03\/5-mytu-o-dobrych-spacich-navycich-ktere-ve-skutecnosti-mohou-nespavost-zhorsovat\/","title":{"rendered":"5 m\u00fdt\u016f o \u201edobr\u00fdch\u201c spac\u00edch n\u00e1vyc\u00edch, kter\u00e9 ve skute\u010dnosti mohou nespavost zhor\u0161ovat"},"content":{"rendered":"
<\/div>\n

Velk\u00e9 farmaceutick\u00e9 spole\u010dnosti a dezinforma\u010dn\u00ed pr\u016fmyslov\u00fd komplex r\u00e1di \u0161\u00ed\u0159\u00ed \u0161patn\u00e9 informace o v\u0161em, co souvis\u00ed s va\u0161\u00edm zdrav\u00edm \u2013 a klidn\u00fd sp\u00e1nek nen\u00ed v\u00fdjimkou.<\/span><\/p>\n

Zd\u00e1 se, \u017ee aktu\u00e1ln\u011b uve\u0159ej\u0148uj\u00ed v\u0161echny mo\u017en\u00e9 \u0161patn\u00e9 rady o tom, jak se dob\u0159e vyspat. Pokud nev\u00edte, jak spr\u00e1vn\u011b rozlu\u0161tit farmaceutick\u00fd k\u00f3d, \u010dek\u00e1 v\u00e1s nep\u0159\u00edjemn\u00e9 p\u0159ekvapen\u00ed.<\/span><\/p>\n

Dobr\u00fd no\u010dn\u00ed sp\u00e1nek je kl\u00ed\u010dov\u00fd pro fyzick\u00e9 i du\u0161evn\u00ed zdrav\u00ed, p\u0159i\u010dem\u017e jeho v\u00fdhody sahaj\u00ed od siln\u011bj\u0161\u00ed imunity a\u017e po zlep\u0161en\u00ed funkce mozku. Nen\u00ed proto p\u0159ekvapen\u00edm, \u017ee se mnoz\u00ed lid\u00e9 v nad\u011bji, \u017ee se jim bude l\u00e9pe sp\u00e1t, uchyluj\u00ed k r\u016fzn\u00fdm tip\u016fm na kvalitn\u00ed sp\u00e1nek.<\/span><\/p>\n

K takov\u00fdm typick\u00fdm tip\u016fm pat\u0159\u00ed nap\u0159\u00edklad dodr\u017eov\u00e1n\u00ed pravideln\u00e9ho \u010dasu sp\u00e1nku, vyh\u00fdb\u00e1n\u00ed se obrazovk\u00e1m a vynech\u00e1v\u00e1n\u00ed kofeinu.<\/span><\/p>\n

Zat\u00edmco tyto strategie mohou fungovat pro zdrav\u00e9 sp\u00e1\u010de, pro lidi s nespavost\u00ed se mohou vymst\u00edt. Odborn\u00edci varuj\u00ed, \u017ee p\u0159\u00edli\u0161n\u00e1 snaha o dokonal\u00fd sp\u00e1nek m\u016f\u017ee zhor\u0161it pr\u00e1v\u011b ten probl\u00e9m, kter\u00fd m\u00e1 \u0159e\u0161it.<\/span><\/p>\n

N\u00e1sledovn\u00fdch 5 \u201edobr\u00fdch\u201c sp\u00e1nkov\u00fdch n\u00e1vyk\u016f mohou ve skute\u010dnosti nespavost zhor\u0161ovat:<\/span><\/p>\n

1. Tr\u00e1ven\u00ed v\u00edce \u010dasu v posteli<\/span><\/h2>\n

Lid\u00e9 s nespavost\u00ed \u010dasto chod\u00ed sp\u00e1t d\u0159\u00edve nebo z\u016fst\u00e1vaj\u00ed v posteli d\u00e9le v nad\u011bji, \u017ee \u201edob\u011bhnou\u201c zme\u0161kan\u00fd sp\u00e1nek.<\/span><\/p>\n

Dlouh\u00e9 polehov\u00e1n\u00ed v posteli v\u0161ak oslabuje propojen\u00ed mozku mezi postel\u00ed a sp\u00e1nkem a nahrazuje ho frustrac\u00ed a \u00fazkost\u00ed.<\/span><\/p>\n

Sp\u00e1nkov\u00ed terapeuti \u010dasto doporu\u010duj\u00ed opak: omezit \u010das v posteli, j\u00edt sp\u00e1t o n\u011bco pozd\u011bji a dodr\u017eovat pravideln\u00fd \u010das buzen\u00ed, aby se pos\u00edlila p\u0159irozen\u00e1 touha po sp\u00e1nku.<\/span><\/p>\n

2. P\u0159\u00edsn\u00e9 vyh\u00fdb\u00e1n\u00ed se obrazovk\u00e1m<\/span><\/h2>\n

Modr\u00e9 sv\u011btlo z telefon\u016f a tablet\u016f sice potla\u010duje tvorbu melatonin (sp\u00e1nkov\u00e9ho hormonu), ale \u00fapln\u00fd z\u00e1kaz obrazovek m\u016f\u017ee nespavost naopak zhor\u0161it.<\/span><\/p>\n

U mnoha lid\u00ed le\u017een\u00ed ve tm\u011b s p\u0159eh\u00e1n\u011bj\u00edc\u00edmi se my\u0161lenkami zvy\u0161uje\u00a0<\/span>\u00fazkost<\/span><\/a>\u00a0.<\/span><\/p>\n

Jemn\u00e9, uklid\u0148uj\u00edc\u00ed pou\u017e\u00edv\u00e1n\u00ed obrazovky, nap\u0159\u00edklad poslech tich\u00e9ho podcastu nebo sledov\u00e1n\u00ed n\u011b\u010deho uklid\u0148uj\u00edc\u00edho v no\u010dn\u00edm re\u017eimu, m\u016f\u017ee poskytnout rozpt\u00fdlen\u00ed a relaxaci, kter\u00e9 sp\u00ed\u0161e pom\u00e1haj\u00ed sp\u00e1nku, ne\u017e aby jej naru\u0161ovaly.<\/span><\/p>\n

3. \u00dapln\u011b vyh\u00fdb\u00e1n\u00ed se kofeinu<\/span><\/h2>\n

Citlivost na kofein se u jednotliv\u00fdch lid\u00ed zna\u010dn\u011b li\u0161\u00ed. P\u0159esto\u017ee je rozumn\u00e9 vyh\u00fdbat se mu odpoledne nebo ve\u010der, rann\u00ed k\u00e1va m\u016f\u017ee ve skute\u010dnosti podpo\u0159it bd\u011blost a pomoci regulovat rytmus sp\u00e1nku a bd\u011bn\u00ed t\u011bla.<\/span><\/p>\n

\u00dapln\u00e9 vylou\u010den\u00ed kofeinu nen\u00ed pro mnoho lid\u00ed pot\u0159ebn\u00e9 a m\u016f\u017ee dokonce zt\u00ed\u017eit r\u00e1na, \u010d\u00edm\u017e se p\u0159id\u00e1v\u00e1 stres, kter\u00fd je\u0161t\u011b v\u00edce naru\u0161uje sp\u00e1nek.<\/span><\/p>\n

4. Posedlost optimalizac\u00ed sp\u00e1nku<\/span><\/h2>\n

Vzkv\u00e9taj\u00edc\u00ed \u201epr\u016fmysl sp\u00e1nku\u201c v hodnot\u011b v\u00edce ne\u017e 500 miliard dolar\u016f prod\u00e1v\u00e1 za\u0159\u00edzen\u00ed, aplikace a dopl\u0148ky, kter\u00e9 slibuj\u00ed dokonal\u00fd odpo\u010dinek.<\/span><\/p>\n

P\u0159\u00edli\u0161 p\u0159esn\u00e9 sledov\u00e1n\u00ed sp\u00e1nku v\u0161ak m\u016f\u017ee p\u0159isp\u00edvat k ortosomnii \u2013 nespavosti zp\u016fsoben\u00e9 \u00fazkost\u00ed ze sp\u00e1nku. Sp\u00e1nek, stejn\u011b jako tr\u00e1ven\u00ed, je do zna\u010dn\u00e9 m\u00edry automatick\u00fd proces. Snaha o jeho p\u0159\u00edsnou kontrolu se \u010dasto vymst\u00ed.<\/span><\/p>\n

N\u011bkdy je nejzdrav\u011bj\u0161\u00edm p\u0159\u00edstupem zvolnit o\u010dek\u00e1v\u00e1n\u00ed a nechat sp\u00e1nek prob\u00edhat p\u0159irozen\u011b.<\/span><\/p>\n

5. O\u010dek\u00e1v\u00e1n\u00ed stejn\u00e9ho sp\u00e1nku ka\u017edou noc<\/span><\/h2>\n

Sp\u00e1nek je flexibiln\u00ed, ne fixn\u00ed. Stres, rodi\u010dovsk\u00e9 po\u017eadavky, nemoci a st\u00e1rnut\u00ed formuj\u00ed no\u010dn\u00ed vzorce.<\/span><\/p>\n

O\u010dek\u00e1v\u00e1n\u00ed stejn\u00e9ho po\u010dtu hodin sp\u00e1nku ka\u017edou noc je nere\u00e1ln\u00e9 a vede k frustraci. Lidsk\u00fd sp\u00e1nek se v\u017edy p\u0159izp\u016fsoboval \u017eivotn\u00edm okolnostem a jeho variabilita je norm\u00e1ln\u00ed.<\/span><\/p>\n

V\u00edce ne\u017e jen sp\u00e1nkov\u00e1 hygiena<\/span><\/h2>\n

Nejv\u011bt\u0161\u00edm omylem sp\u00e1nkov\u00e9 posedlosti je, \u017ee lid\u00e9 se \u0161patn\u00fdm sp\u00e1nkem selh\u00e1vaj\u00ed ve zdrav\u00fdch n\u00e1vyc\u00edch. Vina se pak svaluje na lidi trp\u00edc\u00ed nespavost\u00ed a p\u0159itom se ignoruje komplexnost t\u00e9to poruchy.<\/span><\/p>\n

Existuj\u00ed tak\u00e9 l\u00e9\u010dby zalo\u017een\u00e9 na d\u016fkazech, kter\u00e9 p\u0159esahuj\u00ed r\u00e1mec sp\u00e1nkov\u00e9 hygieny. Kognitivn\u011b-behavior\u00e1ln\u00ed terapie nespavosti (KBT-I) se pova\u017euje za zlat\u00fd standard intervence, kter\u00e1 pom\u00e1h\u00e1 lidem prolomit negativn\u00ed sp\u00e1nkov\u00e9 vzorce a sn\u00ed\u017eit \u00fazkost kolem span\u00ed.<\/span><\/p>\n

Tipy pro hygienu sp\u00e1nku mohou fungovat pro zdrav\u00e9 sp\u00e1\u010de, ale pro ty, kte\u0159\u00ed trp\u00ed nespavost\u00ed, mohou n\u011bkter\u00e9 strategie ne\u00famysln\u011b probl\u00e9m prohlubovat.<\/span><\/p>\n

Nam\u00edsto p\u0159\u00edsn\u00fdch pravidel je nutn\u00fd flexibiln\u00ed a individualizovan\u00fd p\u0159\u00edstup. Kombinace realistick\u00fdch o\u010dek\u00e1v\u00e1n\u00ed s ov\u011b\u0159en\u00fdmi terapiemi, jako je KBT-I, nebo l\u00e9ka\u0159skou l\u00e9\u010dbou, jako jsou l\u00e9ky blokuj\u00edc\u00ed orexin, d\u00e1v\u00e1 lidem s nespavost\u00ed nejlep\u0161\u00ed \u0161anci na obnoven\u00ed klidn\u00e9ho a regenera\u010dn\u00edho sp\u00e1nku.<\/span><\/p>\n

Autor: SD Wells, Zdroj:\u00a0<\/span>naturalnews.com<\/span><\/a>\u00a0<\/span><\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Velk\u00e9 farmaceutick\u00e9 spole\u010dnosti a dezinforma\u010dn\u00ed pr\u016fmyslov\u00fd komplex r\u00e1di \u0161\u00ed\u0159\u00ed \u0161patn\u00e9 informace o v\u0161em, co souvis\u00ed…<\/p>\n","protected":false},"author":2,"featured_media":87077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[6817,6224,21],"_links":{"self":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/87076"}],"collection":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/comments?post=87076"}],"version-history":[{"count":0,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/posts\/87076\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media\/87077"}],"wp:attachment":[{"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/media?parent=87076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/categories?post=87076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.infokuryr.cz\/n\/wp-json\/wp\/v2\/tags?post=87076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}