{"id":88145,"date":"2025-09-19T05:49:20","date_gmt":"2025-09-19T03:49:20","guid":{"rendered":"https:\/\/www.infokuryr.cz\/n\/?p=88145"},"modified":"2025-09-19T05:49:20","modified_gmt":"2025-09-19T03:49:20","slug":"optimalni-doba-usinani-pro-srdce-proc-2200-hodina-vam-muze-doslova-zachranit-zivot","status":"publish","type":"post","link":"https:\/\/www.infokuryr.cz\/n\/2025\/09\/19\/optimalni-doba-usinani-pro-srdce-proc-2200-hodina-vam-muze-doslova-zachranit-zivot\/","title":{"rendered":"Optim\u00e1ln\u00ed doba us\u00edn\u00e1n\u00ed pro srdce: Pro\u010d 22:00 hodina v\u00e1m m\u016f\u017ee doslova zachr\u00e1nit \u017eivot"},"content":{"rendered":"
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Po desetilet\u00ed se zdravotn\u00ed doporu\u010den\u00ed zam\u011b\u0159ovala na to, kolik sp\u00edme \u2013 sedm a\u017e dev\u011bt hodin za noc.<\/span><\/p>\n

Av\u0161ak pr\u016flomov\u00e1 studie publikovan\u00e1 v odborn\u00e9m \u010dasopise\u00a0European Heart Journal (Evropsk\u00fd \u017eurn\u00e1l\u00a0<\/span>srdce ) odhalila, \u017ee stejn\u011b d\u016fle\u017eit\u00e9 m\u016f\u017ee b\u00fdt i to, kdy sp\u00edme.<\/span><\/em><\/p>\n

Po sledov\u00e1n\u00ed 88 026 britsk\u00fdch dosp\u011bl\u00fdch lid\u00ed b\u011bhem t\u00e9m\u011b\u0159 \u0161esti let pomoc\u00ed akcelerometr\u016f no\u0161en\u00fdch na z\u00e1p\u011bst\u00ed v\u00fdzkumn\u00edci zjistili, \u017ee ti, kte\u0159\u00ed pravideln\u011b us\u00ednali mezi 22:00 a 23:00 hodinou, m\u011bli nejni\u017e\u0161\u00ed v\u00fdskyt kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed, v\u010detn\u011b infarkt\u016f, mozkov\u00fdch p\u0159\u00edhod a srdc\u00ed.<\/span><\/p>\n

Mezit\u00edm pozdn\u00ed sp\u00e1\u010di, kte\u0159\u00ed us\u00ednali o p\u016flnoci nebo pozd\u011bji, \u010delili o 25% vy\u0161\u0161\u00edmu riziku. Rovn\u011b\u017e ran\u00ed sp\u00e1\u010di, kte\u0159\u00ed us\u00ednali p\u0159ed 22:00 hodinou, tak\u00e9 zaznamenali 24% n\u00e1r\u016fst \u2013 a to i po zohledn\u011bn\u00ed d\u00e9lky sp\u00e1nku, nepravidelnosti a tradi\u010dn\u00edch rizikov\u00fdch faktor\u016f, jako jsou kou\u0159en\u00ed, cukrovka a hypertenze.<\/span><\/p>\n

Hlavn\u00ed autor studie, Dr. David Plans, zd\u016fraznil, \u017ee nejde jen o mno\u017estv\u00ed sp\u00e1nku, ale tak\u00e9 o cirkadi\u00e1nn\u00ed re\u017eim:<\/span><\/p>\n

\u201eOptim\u00e1ln\u00ed doba pro usnut\u00ed je v ur\u010dit\u00e9m bod\u011b 24hodinov\u00e9ho cyklu t\u011bla, p\u0159i\u010dem\u017e odchylky naru\u0161uj\u00ed biologick\u00e9 hodiny s nep\u0159\u00edzniv\u00fdmi d\u016fsledky pro kardiovaskul\u00e1rn\u00ed zdrav\u00ed.\u201c<\/span><\/em><\/p>\n

Zji\u0161t\u011bn\u00ed nazna\u010duj\u00ed, \u017ee modern\u00ed \u017eivotn\u00ed styl charakteristick\u00fd pozdn\u00edmi no\u010dn\u00edmi hodinami p\u0159ed obrazovkou, um\u011bl\u00fdm osv\u011btlen\u00edm a nepravideln\u00fdmi denn\u00edmi rozvrhy je v rozporu s na\u0161\u00edm biologick\u00fdm nastaven\u00edm.<\/span><\/p>\n

V\u00fdsledkem jsou chronick\u00e9 z\u00e1n\u011bty, metabolick\u00e1 dysfunkce a v kone\u010dn\u00e9m d\u016fsledku onemocn\u011bn\u00ed srdce.<\/span><\/p>\n

C\u00edrkadi\u00e1nn\u00ed souvislost: Jak ponocov\u00e1n\u00ed po\u0161kozuj\u00ed srdce<\/span><\/h2>\n

Lidsk\u00e9 t\u011blo funguje na z\u00e1klad\u011b 24-hodinov\u00e9ho cirkadi\u00e1nn\u00edho rytmu, kter\u00fd je \u0159\u00edzen vystaven\u00edm sv\u011btlu, uvol\u0148ov\u00e1n\u00edm hormon\u016f a cykly bun\u011b\u010dn\u00e9 opravy.<\/span><\/p>\n

Kdy\u017e z\u016fst\u00e1v\u00e1me vzh\u016fru dlouho do noci, chyb\u00ed n\u00e1m d\u016fle\u017eit\u00e9 rann\u00ed slune\u010dn\u00ed sv\u011btlo spou\u0161t\u011bj\u00edc\u00ed uvol\u0148ov\u00e1n\u00ed kortizolu, kter\u00fd n\u00e1s probouz\u00ed a potla\u010duje melatonin, hormon sp\u00e1nku.<\/span><\/p>\n

Toto naru\u0161en\u00ed m\u00e1 kask\u00e1dovit\u00e9 \u00fa\u010dinky:<\/span><\/p>\n

1. Zv\u00fd\u0161en\u00fd z\u00e1n\u011bt:<\/span><\/strong>\u00a0\u0160patn\u00e9 na\u010dasov\u00e1n\u00ed sp\u00e1nku zvy\u0161uje hladinu C-reaktivn\u00edho proteinu (CRP) a dal\u0161\u00edch z\u00e1n\u011btliv\u00fdch marker\u016f spojen\u00fdch s ateroskler\u00f3zou (hromad\u011bn\u00ed plak\u016f v tepn\u00e1ch).<\/span><\/p>\n

2. V\u00fdkyvy krevn\u00edho tlaku<\/span><\/strong>\u00a0: No\u010dn\u00ed bd\u011blost naru\u0161uje p\u0159irozen\u00fd no\u010dn\u00ed pokles krevn\u00edho tlaku a zat\u011b\u017euje kardiovaskul\u00e1rn\u00ed syst\u00e9m.<\/span><\/p>\n

3. Metabolick\u00fd chaos:<\/span><\/strong>\u00a0Pozdn\u00ed ukl\u00e1d\u00e1n\u00ed do postele je spojeno s vy\u0161\u0161\u00edm BMI (indexem t\u011blesn\u00e9ho tuku), inzul\u00ednovou rezistenc\u00ed a \u0161patnou kontrolou gluk\u00f3zy \u2013 v\u0161e jsou rizikov\u00e9 faktory srde\u010dn\u00edch chorob.<\/span><\/p>\n

4. N\u00e1r\u016fst stresov\u00e9ho hormonu:<\/span><\/strong>\u00a0Um\u011bl\u00e9 sv\u011btlo v noci potla\u010duje\u00a0<\/span>melatonin<\/span><\/a>\u00a0a zvy\u0161uje kortizol, co\u017e podporuje oxida\u010dn\u00ed stres a endotelovou dysfunkci (po\u0161kozen\u00ed v\u00fdstelky c\u00e9v).<\/span><\/p>\n

Studie tak\u00e9 odhalila rozd\u00edl mezi pohlav\u00edmi. \u017deny, kter\u00e9 chodily sp\u00e1t po p\u016flnoci, m\u011bly o 63% vy\u0161\u0161\u00ed riziko kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed ve srovn\u00e1n\u00ed se skupinou, kter\u00e1 chodila sp\u00e1t mezi 22:00 a\u017e 23:00 hodinou, zat\u00edmco u mu\u017e\u016f do\u0161lo jen k 17% n\u00e1r\u016fstu.<\/span><\/p>\n

V\u00fdzkumn\u00edci spekuluj\u00ed, \u017ee to m\u016f\u017ee b\u00fdt zp\u016fsobeno hormon\u00e1ln\u00edmi rozd\u00edly, zejm\u00e9na po menopauze, kdy \u017eeny ztr\u00e1cej\u00ed kardioprotektivn\u00ed estrogen.<\/span><\/p>\n

Modern\u00ed krize sp\u00e1nku: Jak um\u011bl\u00e9 sv\u011btlo a stres p\u0159eprogramuj\u00ed na\u0161e hodiny<\/span><\/h2>\n

Na\u0161i p\u0159edkov\u00e9 n\u00e1sledovali slunce, ukl\u00e1dali se do postele za soumraku a vst\u00e1vali za \u00fasvitu. Dnes elektrick\u00e9 osv\u011btlen\u00ed, chytr\u00e9 telefony a pracovn\u00ed kultura 24 hodin denn\u011b, 7 dn\u00ed v t\u00fddnu toto spojen\u00ed s p\u0159\u00edrodou p\u0159eru\u0161ily.<\/span><\/p>\n

Pr\u016fm\u011brn\u00fd \u010dlov\u011bk na Z\u00e1pad\u011b dnes chod\u00ed sp\u00e1t kolem p\u016flnoci a 60 milion\u016f z nich trp\u00ed chronick\u00fdmi poruchami sp\u00e1nku. D\u016fsledky p\u0159esahuj\u00ed r\u00e1mec \u00fanavy:<\/span><\/p>\n

1. Letn\u00ed \u010das:<\/span><\/strong>\u00a0Studie ukazuj\u00ed 20 a\u017e 70% n\u00e1r\u016fst infarkt\u016f na ja\u0159e v t\u00fddnu po posunu \u010dasu o hodinu vp\u0159ed, co\u017e naru\u0161uje cirkadi\u00e1nn\u00ed rytmy.<\/span><\/p>\n

2. Vystaven\u00ed modr\u00e9mu sv\u011btlu:<\/span><\/strong>\u00a0LED obrazovky vyza\u0159uj\u00ed vlnov\u00e9 d\u00e9lky 400 a\u017e 490 nm, kter\u00e9 potla\u010duj\u00ed tvorbu melatoninu o 50% a v\u00edce, \u010d\u00edm\u017e oddaluj\u00ed n\u00e1stup sp\u00e1nku.<\/span><\/p>\n

3. Pr\u00e1ce na zm\u011bny a soci\u00e1ln\u00ed \u017eivot:<\/span><\/strong>\u00a0St\u0159\u00eddav\u00e9 rozvrhy nebo v\u00edkendov\u00e9 p\u0159esp\u00e1v\u00e1n\u00ed vytv\u00e1\u0159ej\u00ed \u201echronobiologick\u00fd chaos\u201c spojen\u00fd s obezitou, cukrovkou a kardiovaskul\u00e1rn\u00edmi onemocn\u011bn\u00edmi.<\/span><\/p>\n

Dr. Plans varuje, \u017ee sm\u011brnice ve\u0159ejn\u00e9ho zdrav\u00ed se mus\u00ed vyv\u00edjet tak, aby se zab\u00fdvaly na\u010dasov\u00e1n\u00edm sp\u00e1nku, nejen jeho trv\u00e1n\u00edm.<\/span><\/p>\n

\u201eNa\u010dasov\u00e1n\u00ed sp\u00e1nku je atraktivn\u00edm c\u00edlem intervenc\u00ed na sn\u00ed\u017een\u00ed rizika kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed vzhledem k jeho minim\u00e1ln\u00edm n\u00e1klad\u016fm a invazivnosti,\u201c<\/span><\/em>\u00a0poznamen\u00e1v\u00e1.<\/span><\/p>\n

\u0158e\u0161en\u00ed by mohla zahrnovat:<\/span><\/p>\n