{"id":207,"date":"2010-06-06T11:43:32","date_gmt":"2010-06-06T11:43:32","guid":{"rendered":"http:\/\/www.dixie.sk\/ako-na-to\/?p=207"},"modified":"2010-06-06T11:56:31","modified_gmt":"2010-06-06T11:56:31","slug":"ako-na-nespavost","status":"publish","type":"post","link":"https:\/\/www.dixie.sk\/ako-na-to\/ako-na-nespavost\/","title":{"rendered":"Ako na nespavos\u0165"},"content":{"rendered":"<p style=\"text-align: center;\"><a href=\"http:\/\/www.dixie.sk\/ako-na-to\/wp-content\/uploads\/z\u00edvanie.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-208\" title=\"z\u00edvanie\" src=\"http:\/\/www.dixie.sk\/ako-na-to\/wp-content\/uploads\/z\u00edvanie.jpg\" alt=\"\" width=\"125\" height=\"188\" srcset=\"https:\/\/www.dixie.sk\/ako-na-to\/wp-content\/uploads\/z\u00edvanie.jpg 125w, https:\/\/www.dixie.sk\/ako-na-to\/wp-content\/uploads\/z\u00edvanie-99x150.jpg 99w\" sizes=\"auto, (max-width: 125px) 100vw, 125px\" \/><\/a> Le\u017e\u00edte v posteli, preva\u013eujete sa, z\u00edvate, po\u010d\u00edtate ove\u010dky, \u010d\u00edsla od jedna do sto a sp\u00e4\u0165. A ni\u010d. Sp\u00e1nok nikde. My\u0161lienky s\u00fa v koloto\u010di, u\u017e rie\u0161ite zajtraj\u0161\u00ed de\u0148, dc\u00e9rine rodi\u010dko, n\u00e1kupy, svoje dl\u017eoby. A sp\u00e1nok n\u00e1s st\u00e1le neob\u0161\u0165astn\u00ed&#8230;<\/p>\n<p style=\"text-align: left;\">Bezsenn\u00fdch noc\u00ed sa m\u00f4\u017eeme zbavi\u0165 viacer\u00fdmi sp\u00f4sobmi, ktor\u00e9 zaberaj\u00fa u ka\u017ed\u00e9ho z n\u00e1s r\u00f4zne.<\/p>\n<p style=\"text-align: left;\">\n<p style=\"text-align: center;\"><strong>Nezab\u00fadajme, \u017ee\u00a0 sp\u00e1nok je prirodzen\u00fd fyziologick\u00fd jav, ale z\u00e1rove\u0148 predstavuje nau\u010den\u00fd sp\u00f4sob spr\u00e1vania.<\/strong><\/p>\n<p style=\"text-align: center;\">\n<p style=\"text-align: left;\"><strong>Ako sa &#8222;nau\u010di\u0165&#8220; spa\u0165 :<\/strong><\/p>\n<ul>\n<li><strong>zave\u010fte pravidelnos\u0165<\/strong><\/li>\n<\/ul>\n<p>L\u00edhajte si a vst\u00e1vajte v\u017edy v rovnakom \u010dase. Stabilizujete t\u00fdm svoj denn\u00fd rytmus. Z\u00e1sadne nevysp\u00e1vajte v sobotu a v nede\u013eu predpoludn\u00edm. V opa\u010dnom pr\u00edpade sa dostav\u00ed probl\u00e9m so zasp\u00e1van\u00edm v nede\u013eu ve\u010der a v pondelok r\u00e1no budeme vyzera\u0165 aj c\u00edti\u0165 sa ako po \u017e\u00fare.<\/p>\n<ul>\n<li><strong>nevylihujte v posteli<\/strong><\/li>\n<\/ul>\n<p>\u013dahnite si len vtedy, ke\u010f poc\u00edtite ospalos\u0165. Ak nezasp\u00edte do 15 min\u00fat, vsta\u0148te a venujte sa nie\u010domu pr\u00edjemn\u00e9mu, ale monot\u00f3nnemu. Ak sa v\u00e1m za\u010dne driema\u0165, ihne\u010f si \u013eahnite. Ak sa op\u00e4\u0165 nedar\u00ed zaspa\u0165, vsta\u0148te a zopakujte predch\u00e1dzaj\u00facu \u010dinnos\u0165, a\u017e k\u00fdm sa v\u00e1s naozaj nezmocn\u00ed sp\u00e1nok.<\/p>\n<ul>\n<li><strong>rozj\u00edmajte pred span\u00edm<\/strong><\/li>\n<\/ul>\n<p>Pred pl\u00e1novan\u00fdm odchodom do postele, sadnite si aspo\u0148 na 10 min\u00fat a zhodno\u0165te svoj pre\u017eit\u00fd de\u0148. Z\u00e1pory, ale najm\u00e4 klady, ktor\u00e9 ste po\u010das d\u0148a pre\u017eili a napl\u00e1nujte si nasleduj\u00faci de\u0148 s optimizmom. Ve\u013emi \u00fa\u010dinn\u00e9 s\u00fa pr\u00e1ve pr\u00edjemn\u00e9 my\u0161lienky tesne pred zasp\u00e1van\u00edm\/spome\u0148te si na pr\u00edjemn\u00fd z\u00e1\u017eitok, milovan\u00fa osobu&#8230;\/. In\u00e9mu pom\u00e1ha vr\u00facna modlitba.<\/p>\n<ul>\n<li><strong>upravte si prostredie v sp\u00e1lni<\/strong><\/li>\n<\/ul>\n<p>Odstr\u00e1\u0148te zo sp\u00e1lne telev\u00edzor, laptop, pracovn\u00fd st\u00f4l, telef\u00f3ny, sladk\u00e9 dobroty. D\u00f4le\u017eit\u00e1 je aj teplota v sp\u00e1lni. Ani ve\u013emi hor\u00faco, ani zima.<\/p>\n<ul>\n<li><strong>ve\u010der neu\u017e\u00edvajte stimul\u00e1tory<\/strong><\/li>\n<\/ul>\n<p>Ve\u010der nepite k\u00e1vu, kolu, siln\u00fd \u010daj, alkohol a nejedzte \u010dokol\u00e1du. Kofe\u00edn je stimuluj\u00faci prostriedok. Rovnako aj nikot\u00edn, preto pred odchodom do postele nefaj\u010dite. Alkohol tie\u017e nar\u00fa\u0161a prirodzen\u00fd cyklus sp\u00e1nok-bdenie.<\/p>\n<ul>\n<li><strong>nema\u0161kr\u0165te pred span\u00edm<\/strong><\/li>\n<\/ul>\n<p>Pred span\u00edm nejedzte sladkosti ani \u0165a\u017e\u0161ie jedl\u00e1. \u00da\u010dinn\u00e9 je vypi\u0165 pred span\u00edm poh\u00e1r tepl\u00e9ho mlieka s medom alebo krajec chleba, pr\u00edpadne jablko.<\/p>\n<ul>\n<li><strong>vyberte si vhodn\u00fd typ l\u00f4\u017eka<\/strong><\/li>\n<\/ul>\n<p>Nepodliehajte m\u00f3dnym trendom pri v\u00fdbere l\u00f4\u017eka. Hlavne vy sa mus\u00edte c\u00edti\u0165 pr\u00edjemne.<\/p>\n<ul>\n<li><strong>tepl\u00fd bylinkov\u00fd k\u00fape\u013e<\/strong><\/li>\n<\/ul>\n<p>Pokles telesnej teploty vyvol\u00e1va ospalos\u0165. Tepl\u00fd k\u00fape\u013e zv\u00fd\u0161i teplotu organizmu, nesk\u00f4r za\u010dne teplota klesa\u0165, objav\u00ed sa pocit \u00fanavy, ktor\u00fd vyvol\u00e1 sp\u00e1nok. Pr\u00eddavok byliniek s upokojuj\u00facimi \u00fa\u010dinkami do k\u00fape\u013ea, sp\u00e1nok ur\u00fdchli.<\/p>\n<p><strong>Tipy a upozornenia :<\/strong><\/p>\n<ol>\n<li><strong>Vopred nemyslite na to, \u017ee nem\u00f4\u017eete zaspa\u0165<\/strong><\/li>\n<li><strong>Ak v\u0161etko predo\u0161l\u00e9 zlyh\u00e1va, sk\u00faste sledova\u0165 svoj dych pri n\u00e1dychu a v\u00fddychu. My\u0161lienky pritom &#8222;odhadzujte&#8220;<\/strong> <strong>od seba, zamerajte sa v\u00fdlu\u010dne na n\u00e1dych a v\u00fddych.<\/strong><\/li>\n<li><strong>Ak sa v\u00e1m po\u010das d\u0148a nie\u010do nepodarilo, predstavte si opa\u010dn\u00fa situ\u00e1ciu, t.j. ako by sa v\u00e1m to podarilo pod\u013ea va\u0161ich predst\u00e1v. Popus\u0165te uzdu svojej fant\u00e1zii.<\/strong><\/li>\n<li><strong>Pri zasp\u00e1van\u00ed mysl\u00edte na nie\u010do pr\u00edjemn\u00e9, nie\u010do, \u010do vo v\u00e1s vzbudzuje pr\u00edjemn\u00fd pocit \/die\u0165a, milovan\u00e1 osoba, pekn\u00e1 pr\u00edhoda..\/<\/strong><\/li>\n<li><strong>Ak m\u00e1te probl\u00e9my so zasp\u00e1van\u00edm viac ako mesiac, vyh\u013eadajte odborn\u00fa pomoc.<\/strong><\/li>\n<\/ol>\n<p>Zdroj : primar.sk,bedeker.sk<\/p>\n<p><strong>U\u017e ste to vysk\u00fa\u0161ali ?<\/strong><\/p>\n<p><strong><br \/>\n<\/strong><\/p>\n<p><strong>Pridajte tip<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le\u017e\u00edte v posteli, preva\u013eujete sa, z\u00edvate, po\u010d\u00edtate ove\u010dky, \u010d\u00edsla od jedna do sto a sp\u00e4\u0165. A ni\u010d. Sp\u00e1nok nikde. My\u0161lienky s\u00fa v koloto\u010di, u\u017e rie\u0161ite zajtraj\u0161\u00ed de\u0148, dc\u00e9rine rodi\u010dko, n\u00e1kupy, svoje dl\u017eoby. A sp\u00e1nok n\u00e1s st\u00e1le neob\u0161\u0165astn\u00ed&#8230; Bezsenn\u00fdch noc\u00ed sa m\u00f4\u017eeme zbavi\u0165 viacer\u00fdmi sp\u00f4sobmi, ktor\u00e9 zaberaj\u00fa u ka\u017ed\u00e9ho z n\u00e1s r\u00f4zne. Nezab\u00fadajme, \u017ee\u00a0 sp\u00e1nok je &hellip; <a href=\"https:\/\/www.dixie.sk\/ako-na-to\/ako-na-nespavost\/\" class=\"more-link\">Pokra\u010dova\u0165 na <span class=\"screen-reader-text\">Ako na nespavos\u0165<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[6,174],"tags":[186,178,192,190,189,182,188,175,187,193,180,179,183,181,177,185,184,191,176],"class_list":["post-207","post","type-post","status-publish","format-standard","hentry","category-styl-osobna-starostlivost","category-zdravie","tag-alkohol","tag-bezsenne-noci","tag-bylinkovy-kupel","tag-cyklus-spanok-bdenie","tag-kofein","tag-modlitba","tag-nefajcite","tag-nespavost","tag-nikotin","tag-odborna-lekarska-pomoc","tag-ospalost","tag-pravidelnost","tag-prostredie-v-spalni","tag-rozjimanie","tag-spanok","tag-stimulatory","tag-teplota-v-spalni","tag-typ-lozka","tag-zivanie"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/posts\/207","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/comments?post=207"}],"version-history":[{"count":4,"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/posts\/207\/revisions"}],"predecessor-version":[{"id":212,"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/posts\/207\/revisions\/212"}],"wp:attachment":[{"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/media?parent=207"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/categories?post=207"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.dixie.sk\/ako-na-to\/wp-json\/wp\/v2\/tags?post=207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}