{"id":1675,"date":"2019-09-09T06:00:34","date_gmt":"2019-09-09T06:00:34","guid":{"rendered":"http:\/\/www.mojemedunka.cz\/?p=1675"},"modified":"2019-09-05T14:45:50","modified_gmt":"2019-09-05T14:45:50","slug":"z-edice-knihovnicka-medunky-budme-zdravi-lekarum-navzdory","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2019\/09\/09\/z-edice-knihovnicka-medunky-budme-zdravi-lekarum-navzdory\/","title":{"rendered":"Z edice Knihovni\u010dka Medu\u0148ky: Bu\u010fme zdrav\u00ed l\u00e9ka\u0159\u016fm navzdory"},"content":{"rendered":"

Druh\u00fd svazek <\/strong>vybran\u00fdch \u010dl\u00e1nk\u016f na\u0161\u00ed spolupracovnice MUDr. Ludmily Elekov\u00e9 <\/strong>ned\u00e1vno vy\u0161el v medu\u0148kov\u00e9 edici.<\/strong> \u010cl\u00e1nky pokr\u00fdvaj\u00ed \u0161irok\u00e9 tematick\u00e9 spektrum a jsou srozumiteln\u00e9 a \u010dtiv\u00e9. Knihu (stejn\u011b jako stejnojmenn\u00fd prvn\u00ed svazek) <\/strong>z\u00edsk\u00e1te p\u0159es n\u00e1\u0161 e-shop\u00a0 www.obchodmedunka.cz<\/a>\u00a0<\/strong><\/p>\n

 <\/p>\n

Kdy\u017e sp\u00e1nek nep\u0159ich\u00e1z\u00ed\u2026<\/strong><\/p>\n

Sp\u00e1nkem tr\u00e1v\u00edme asi t\u0159etinu \u017eivota a na\u0161e t\u011blo a mozek p\u0159i n\u011bm nezah\u00e1lej\u00ed. Sp\u00e1nek je \u017eivotn\u011b d\u016fle\u017eit\u00fd, ji\u017e jedna noc sp\u00e1nkov\u00e9 deprivace m\u00e1 negativn\u00ed d\u016fsledky. Poruchy sp\u00e1nku jsou dnes epidemick\u00e9 stejn\u011b jako dal\u0161\u00ed civiliza\u010dn\u00ed nemoci.<\/strong>
\n<\/strong>Nedostate\u010dn\u00fd sp\u00e1nek m\u00e1 v\u00fdrazn\u00fd vliv na du\u0161evn\u00ed v\u00fdkon i t\u011blesn\u00e9 funkce. \u010clov\u011bk po jedn\u00e9 probd\u011bl\u00e9 noci reaguje, jako by m\u011bl v\u00a0krvi nejm\u00e9n\u011b 1 promile alkoholu. Pr\u00e1ce na sm\u011bny prokazateln\u011b zkracuje \u017eivot, zvy\u0161uje riziko civiliza\u010dn\u00edch nemoc\u00ed, jako je vysok\u00fd krevn\u00ed tlak, cukrovka, obezita a rakovina. Klasick\u00e9 turnusy (dv\u011b denn\u00ed, dv\u011b no\u010dn\u00ed a 4 dny volna) byly m\u00e9n\u011b \u0161kodliv\u00e9. Umo\u017e\u0148ovaly dostatek odpo\u010dinku mezi sm\u011bnami. Nejhor\u0161\u00ed je nepravideln\u00e9 st\u0159\u00edd\u00e1n\u00ed sm\u011bn. To je jednozna\u010dn\u011b \u0161kodliv\u00e9 a doporu\u010duji ka\u017ed\u00e9mu, aby si uv\u011bdomil, \u017ee si velmi po\u0161kozuje zdrav\u00ed a zv\u00e1\u017eil, jestli mu ta pr\u00e1ce stoj\u00ed za to.<\/p>\n


\nKolik hodin sp\u00e1nku pot\u0159ebujeme?
\nPot\u0159eba sp\u00e1nku<\/strong> je individu\u00e1ln\u00ed. \u017deny pot\u0159ebuj\u00ed sp\u00e1t asi o hodinu d\u00e9le ne\u017e mu\u017ei. Pot\u0159eba sp\u00e1nku s\u00a0v\u011bkem kles\u00e1. D\u011bti v\u00a0prvn\u00edm m\u011bs\u00edci \u017eivota sp\u00ed prakticky po\u0159\u00e1d, bd\u00ed maxim\u00e1ln\u011b hodinu, s\u00a0v\u011bkem se postupn\u011b doba bd\u011bn\u00ed prodlu\u017euje. Batolata pot\u0159ebuj\u00ed sp\u00e1t celkem 12\u201314 hodin, \u0161koln\u00ed d\u011bti 9\u201310, ale i puber\u0165\u00e1ci pot\u0159ebuj\u00ed hodn\u011b sp\u00e1t! Osm hodin je naprost\u00e9 minimum. Pokud star\u0161\u00ed d\u00edt\u011b ponocuje a m\u00e1 vst\u00e1vat \u0159ekn\u011bme v\u00a07 hodin r\u00e1no, je to stejn\u00e9, jako by dosp\u011bl\u00fd m\u011bl vst\u00e1vat ve 4 hodiny. Jak takov\u00e9 d\u00edt\u011b funguje b\u011bhem prvn\u00edch hodin vyu\u010dov\u00e1n\u00ed, si dovede ka\u017ed\u00fd p\u0159edstavit. Zkontrolovat sp\u00e1nek by m\u011blo b\u00fdt prioritou p\u0159i jak\u00fdchkoli probl\u00e9mech s\u00a0u\u010den\u00edm a prosp\u011bchem ve \u0161kole.
\nVe st\u00e1\u0159\u00ed se sp\u00e1nek zkr\u00e1t\u00ed a\u017e o 2 hodiny oproti ml\u00e1d\u00ed. N\u011bkte\u0159\u00ed senio\u0159i na to zapom\u00ednaj\u00ed, st\u011b\u017euj\u00ed si, \u017ee m\u00e1lo nesp\u00ed, \u017ee se bud\u00ed brzy r\u00e1no. \u010casto zapom\u00ednaj\u00ed zapo\u010d\u00edtat odpoledn\u00ed zd\u0159\u00edmnut\u00ed. Kdy\u017e \u010dlov\u011bk pot\u0159ebuje jen 7 hodin sp\u00e1nku, z\u00a0toho si hodinu odesp\u00ed po ob\u011bd\u011b, na noc mu zb\u00fdv\u00e1 jen 6 hodin. Usne-li v\u00a022 hodin, vzbud\u00ed se ve 4 r\u00e1no. Probl\u00e9m nen\u00ed nevysp\u00e1n\u00ed, ale zvyk. Ve 4 r\u00e1no je p\u0159ece je\u0161t\u011b noc, v\u0161ichni kolem sp\u00ed, m\u011bl bych sp\u00e1t taky. Jin\u00fd by si \u0159ekl: vstal jsem brzy, to je skv\u011bl\u00e9, m\u00e1m spoustu \u010dasu nav\u00edc! Tak\u017ee si uv\u011bdomte, jak to m\u00e1te, a ne\u0159e\u0161te probl\u00e9my, kde nejsou. Vst\u00e1v\u00e1te odpo\u010dat\u00ed? Neodpad\u00e1v\u00e1te \u00fanavou v\u00a0podve\u010der? Pak sp\u00edte akor\u00e1t a nen\u00ed t\u0159eba to \u0159e\u0161it. \u010cas, kter\u00fd m\u00e1te v\u00a0dispozici oproti spav\u011bj\u0161\u00edm jedinc\u016fm, rad\u011bji smyslupln\u011b vyu\u017eijte. Co by za n\u011bj jin\u00ed dali.
\nSitua\u010dn\u00ed nespavost vznik\u00e1 vlivem do\u010dasn\u00fdch vn\u011bj\u0161\u00edch okolnost\u00ed. Nap\u0159\u00edklad cestov\u00e1n\u00ed, zm\u011bna prost\u0159ed\u00ed, akutn\u011b zv\u00fd\u0161en\u00fd stres, starosti, nemoc. Jestli\u017ee situace trv\u00e1 kr\u00e1tce, neznamen\u00e1 nespavost probl\u00e9m. Del\u0161\u00ed dobu trvaj\u00edc\u00ed situa\u010dn\u00ed nespavost je t\u0159eba \u0159e\u0161it. V\u017edy je nutn\u00e9 pokusit se re\u017eimov\u00fdmi opat\u0159en\u00edmi sp\u00e1nek zlep\u0161it. Kdy\u017e to nejde a c\u00edt\u00edme d\u016fsledky nevysp\u00e1n\u00ed, je mo\u017en\u00e9 se do\u010dasn\u011b uch\u00fdlit k\u00a0hypnotik\u016fm, pr\u00e1\u0161k\u016fm na span\u00ed. Mus\u00ed to ale b\u00fdt do\u010dasn\u00e9, a pokud mo\u017eno ne ka\u017edou noc. Nap\u0159\u00edklad \u010dlov\u011bk, kter\u00fd jezd\u00ed na slu\u017eebn\u00ed cesty, je\u017e jsou spojeny se stresem, naru\u0161en\u00edm biorytmu apod., p\u0159itom mus\u00ed b\u00fdt ve dne soust\u0159ed\u011bn\u00fd a p\u0159i smyslech, m\u016f\u017ee na cest\u00e1ch pou\u017e\u00edt hypnotikum, kter\u00e9 mu zajist\u00ed slu\u0161n\u00fd sp\u00e1nek a n\u00e1sledn\u011b \u010dilost b\u011bhem dne.
\nDlouhodob\u00e1 situa\u010dn\u00ed nespavost (nap\u0159\u00edklad d\u00edt\u011b, kter\u00e9 se v\u00a0noci \u010dasto bud\u00ed, p\u00e9\u010de o nemocn\u00e9ho \u010dlena rodiny, vlastn\u00ed nemoc, bolesti apod.) vy\u017eaduje pomoc, aby se zajistil sp\u00e1nek. N\u011bkdy sta\u010d\u00ed, aby jin\u00fd \u010dlen rodiny p\u0159evzal no\u010dn\u00ed slu\u017eby. Jindy je nutn\u00e9 \u0159e\u0161it bolesti a jin\u00e9 pot\u00ed\u017ee. P\u0159edpis l\u00e9k\u016f na span\u00ed by v\u00a0takov\u00fdch situac\u00edch m\u011bl b\u00fdt posledn\u00edm \u00fato\u010di\u0161t\u011bm a l\u00e9ky by m\u011bly b\u00fdt p\u0159edeps\u00e1ny spr\u00e1vn\u011b! Jestli\u017ee v\u00e1m l\u00e9ka\u0159 p\u0159edep\u00ed\u0161e l\u00e9ky na uklidn\u011bn\u00ed (Diazepam, Neurol apod.), neberte je. Tyto l\u00e9ky naru\u0161uj\u00ed strukturu sp\u00e1nku, zejm\u00e9na snovou REM f\u00e1zi, kter\u00e1 je \u017eivotn\u011b d\u016fle\u017eit\u00e1 pro obnovu mozkov\u00fdch funkc\u00ed a pocit osv\u011b\u017een\u00ed po probuzen\u00ed. Podobn\u011b nevhodn\u011b p\u016fsob\u00ed alkohol; jakkoli se po n\u011bm dob\u0159e usne, sp\u00e1nek nen\u00ed kvalitn\u00ed.
\nV\u00a0p\u0159\u00edpad\u011b chronick\u00e9ho stresu, jeho\u017e p\u0159\u00ed\u010dinu nelze odstranit, je d\u016fle\u017eit\u00e9 vyu\u017e\u00edt n\u011bkterou z\u00a0metod, kter\u00e9 pomohou zm\u011bnit postoj k\u00a0situaci. Proto\u017ee stresuj\u00edc\u00ed nen\u00ed situace, ale n\u00e1\u0161 postoj k\u00a0n\u00ed. N\u00e1\u0161 syst\u00e9m p\u0159esv\u011bd\u010den\u00ed, n\u00e1zory, p\u0159edsudky apod. vytv\u00e1\u0159ej\u00ed filtry, kter\u00fdmi vid\u00edme \u201ep\u0159\u00ed\u010dinu\u201c, hodnot\u00edme ji a v\u00a0reakci na tento proces c\u00edt\u00edme negativn\u00ed emoce, kter\u00e9 vn\u00edm\u00e1me jako \u201estres\u201c. Zm\u011bna postoje zm\u011bn\u00ed v\u0161echno a odstran\u00ed stres.<\/p>\n

Vliv \u017eivotn\u00edho stylu
\n<\/strong>Dal\u0161\u00edm d\u016fvodem nespavosti je \u0161patn\u00fd \u017eivotn\u00ed styl. Abychom usnuli, mus\u00edme sv\u00e9mu mozku d\u00e1t spr\u00e1vn\u00e9 sign\u00e1ly: \u017ee nastala noc a \u017ee je bezpe\u010dn\u00e9 j\u00edt sp\u00e1t. Dnes dlouho do noci sv\u00edt\u00edme a kouk\u00e1me do obrazovek. Obrazovky emituj\u00ed mod\u0159e zabarven\u00e9 sv\u011btlo, ale p\u0159irozen\u00e9 sv\u011btlo p\u0159i soumraku m\u00e1 tepl\u00fd \u017elut\u00fd odst\u00edn. Dopad modr\u00fdch vlnov\u00fdch d\u00e9lek na s\u00edtnici d\u00e1v\u00e1 sign\u00e1l, \u017ee je b\u00edl\u00fd den, \u017elut\u00e9 sv\u011btlo znamen\u00e1 soumrak. Jestli chcete snadno usnout, ztlumte doma osv\u011btlen\u00ed, m\u011bjte \u017elut\u00e9 sv\u011btlo v\u00a0lampi\u010dce no\u010dn\u00edho stolku a vypn\u011bte po\u010d\u00edta\u010d a televizi nejm\u00e9n\u011b DV\u011a hodiny p\u0159ed span\u00edm! Pokud pot\u0159ebujete pracovat na po\u010d\u00edta\u010di d\u00e9le, po\u0159i\u010fte si aplikaci f.lux, kter\u00e1 imituje soumrak t\u00edm, \u017ee m\u011bn\u00ed zabarven\u00ed obrazovky do \u017elut\u00e9 barvy. Lze tak\u00e9 pou\u017e\u00edt \u017elut\u011b zabarven\u00e9 br\u00fdle. Nekoukejte pozd\u011b ve\u010der na horory, nevy\u0159izujte do posledn\u00ed chv\u00edle maily, nehrajte agresivn\u00ed hry apod. Rad\u011bji si \u010dt\u011bte, hrajte stoln\u00ed hry, d\u011blejte n\u011bjak\u00e9 nen\u00e1ro\u010dn\u00e9 dom\u00e1c\u00ed pr\u00e1ce, pov\u00eddejte si, nebo jen tak koukejte do ohn\u011b \u2013 nainstalujte si aplikaci prom\u00edtaj\u00edc\u00ed ho\u0159\u00edc\u00ed plameny.
\nN\u011bkdo ale mus\u00ed za\u010d\u00edt na span\u00ed pracovat mnohem d\u0159\u00edve ne\u017e ve\u010der. \u010cast\u00fdm d\u016fvodem nespavosti je p\u0159\u00edli\u0161n\u00e1 aktivita mysli, p\u0159em\u00edt\u00e1n\u00ed o pracovn\u00edch probl\u00e9mech apod. Nau\u010dte se nebrat si pr\u00e1ci dom\u016f, a to doslova. Doporu\u010duji zav\u00e9st si n\u011bjak\u00fd ritu\u00e1l, kter\u00fdm pr\u00e1ci odlo\u017e\u00edte p\u0159ed sv\u00fdm prahem. To je d\u016fle\u017eit\u00e9 zejm\u00e9na pro lidi, kte\u0159\u00ed d\u011blaj\u00ed \u201ena sebe\u201c. Jestli\u017ee je jejich pr\u00e1ce bav\u00ed a je j\u00ed hodn\u011b, snadno sklouznou do nekone\u010dn\u00e9ho pracovn\u00edho re\u017eimu. Samoz\u0159ejm\u011b \u017ee n\u011bkdy je nutn\u00e9 n\u011bco ud\u011blat ve\u010der doma (sama to taky d\u011bl\u00e1m), ale mus\u00edme se v\u00a0tom krotit. V\u011bdom\u011b a c\u00edlen\u011b. Je to t\u011b\u017ek\u00e9. Vy\u017eaduje va\u0161e zam\u011bstn\u00e1n\u00ed ka\u017ed\u00fd den pr\u00e1ci do noci? Opakuji, co jsem napsala u sm\u011bnn\u00e9 pr\u00e1ce: p\u0159em\u00fd\u0161lejte o priorit\u00e1ch.
\nNevhodn\u00e9 j\u00eddlo<\/strong> tak\u00e9 dok\u00e1\u017ee po\u0159\u00e1dn\u011b naru\u0161it span\u00ed. Paradoxn\u011b to neb\u00fdv\u00e1 z\u00a0tu\u010dn\u00e9ho j\u00eddla, jsou-li to spr\u00e1vn\u00e9 tuky bez mnoha sacharid\u016f, po takov\u00e9m j\u00eddle naopak hladce p\u0159ejdeme do standardn\u00edho no\u010dn\u00edho re\u017eimu spalov\u00e1n\u00ed tuk\u016f. Ale no\u010dn\u00ed hypoglykemie po sacharidov\u00e9 ve\u010de\u0159i m\u016f\u017ee v\u00e9st ke stavu \u00fazkosti a neklidu. Jestli\u017ee v\u00e1s v\u00a0noci bud\u00ed p\u0159\u00edmo hlad a mus\u00edte j\u00edt do lednice, pak m\u00e1te probl\u00e9m s\u00a0va\u0161\u00edm stravovac\u00edm re\u017eimem jako celkem. Nikdo nepot\u0159ebuje v\u00a0noci j\u00edst, s\u00a0v\u00fdjimkou mal\u00fdch kojenc\u016f. V\u00a0norm\u00e1ln\u011b funguj\u00edc\u00edm t\u011ble se b\u011bhem sp\u00e1nku p\u0159ep\u00edn\u00e1 na spalov\u00e1n\u00ed z\u00e1sobn\u00edch tuk\u016f a hlad by m\u011bl p\u0159ij\u00edt a\u017e po rann\u00edm probuzen\u00ed. Nen\u00ed vhodn\u00e9 se nacpat na noc nebo sn\u00edst ve\u010der p\u0159\u00edli\u0161 mnoho sacharid\u016f, co\u017e pro mnoho lid\u00ed znamen\u00e1 i b\u011b\u017enou porci p\u0159\u00edlohy, proto\u017ee to vede za 3\u20134 hodiny k\u00a0hypoglykemii, kter\u00e1 naru\u0161\u00ed span\u00ed. Nejlep\u0161\u00ed je d\u00e1t si st\u0159edn\u011b sytou ve\u010de\u0159i, ve kter\u00e9 bude b\u00edlkovina (maso, ryba, vejce, trochu lu\u0161t\u011bniny, pokud ji sn\u00e1\u0161\u00edte), zelenina objemov\u011b na zasycen\u00ed a kvalitn\u00ed tuk. Od stolu bychom m\u011bli j\u00edt p\u0159\u00edjemn\u011b pln\u00ed, bez chuti na sladk\u00e9 a nep\u0159ecpan\u00ed. Tak\u00e9 alkohol sp\u00e1nek samoz\u0159ejm\u011b naru\u0161uje, a to i kdy\u017e to nevn\u00edm\u00e1me. Otup\u011bl\u00e1 r\u00e1na po ve\u010d\u00edrc\u00edch nen\u00ed jen kocovina, ale i d\u016fsledek naru\u0161en\u00e9ho sp\u00e1nku. O k\u00e1v\u011b ve\u010der nen\u00ed t\u0159eba ps\u00e1t\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"

Druh\u00fd svazek vybran\u00fdch \u010dl\u00e1nk\u016f na\u0161\u00ed spolupracovnice MUDr. Ludmily Elekov\u00e9 ned\u00e1vno vy\u0161el v medu\u0148kov\u00e9 edici. \u010cl\u00e1nky pokr\u00fdvaj\u00ed \u0161irok\u00e9 tematick\u00e9 spektrum a jsou srozumiteln\u00e9 a \u010dtiv\u00e9. Knihu (stejn\u011b jako stejnojmenn\u00fd prvn\u00ed svazek) z\u00edsk\u00e1te p\u0159es n\u00e1\u0161 e-shop\u00a0 www.obchodmedunka.cz\u00a0   Kdy\u017e sp\u00e1nek nep\u0159ich\u00e1z\u00ed\u2026 Sp\u00e1nkem tr\u00e1v\u00edme asi t\u0159etinu \u017eivota a na\u0161e t\u011blo a mozek p\u0159i n\u011bm nezah\u00e1lej\u00ed. Sp\u00e1nek je \u017eivotn\u011b d\u016fle\u017eit\u00fd, ji\u017e jedna noc sp\u00e1nkov\u00e9 deprivace m\u00e1 negativn\u00ed d\u016fsledky. Poruchy sp\u00e1nku jsou dnes epidemick\u00e9 stejn\u011b jako dal\u0161\u00ed civiliza\u010dn\u00ed nemoci. Nedostate\u010dn\u00fd sp\u00e1nek m\u00e1 v\u00fdrazn\u00fd vliv na du\u0161evn\u00ed v\u00fdkon i t\u011blesn\u00e9 funkce. \u010clov\u011bk po jedn\u00e9 probd\u011bl\u00e9 noci reaguje, jako by m\u011bl v\u00a0krvi nejm\u00e9n\u011b 1 promile alkoholu. Pr\u00e1ce na sm\u011bny prokazateln\u011b zkracuje \u017eivot, zvy\u0161uje riziko civiliza\u010dn\u00edch nemoc\u00ed, jako je vysok\u00fd krevn\u00ed tlak, cukrovka, obezita a rakovina. Klasick\u00e9 turnusy (dv\u011b denn\u00ed, dv\u011b no\u010dn\u00ed a 4 dny volna) byly m\u00e9n\u011b \u0161kodliv\u00e9. Umo\u017e\u0148ovaly dostatek odpo\u010dinku mezi sm\u011bnami. Nejhor\u0161\u00ed je nepravideln\u00e9 st\u0159\u00edd\u00e1n\u00ed sm\u011bn. To je jednozna\u010dn\u011b \u0161kodliv\u00e9 a doporu\u010duji ka\u017ed\u00e9mu, aby si uv\u011bdomil, \u017ee si velmi po\u0161kozuje zdrav\u00ed a zv\u00e1\u017eil, jestli mu ta pr\u00e1ce stoj\u00ed za to. Kolik hodin sp\u00e1nku pot\u0159ebujeme? Pot\u0159eba sp\u00e1nku je individu\u00e1ln\u00ed. \u017deny pot\u0159ebuj\u00ed sp\u00e1t asi o hodinu d\u00e9le ne\u017e mu\u017ei. Pot\u0159eba sp\u00e1nku s\u00a0v\u011bkem kles\u00e1. D\u011bti v\u00a0prvn\u00edm m\u011bs\u00edci \u017eivota sp\u00ed prakticky po\u0159\u00e1d, bd\u00ed maxim\u00e1ln\u011b hodinu, s\u00a0v\u011bkem se postupn\u011b doba bd\u011bn\u00ed prodlu\u017euje. Batolata pot\u0159ebuj\u00ed sp\u00e1t celkem 12\u201314 hodin, \u0161koln\u00ed d\u011bti 9\u201310, ale i puber\u0165\u00e1ci pot\u0159ebuj\u00ed hodn\u011b sp\u00e1t! Osm hodin je naprost\u00e9 minimum. Pokud star\u0161\u00ed d\u00edt\u011b ponocuje a m\u00e1 vst\u00e1vat \u0159ekn\u011bme v\u00a07 hodin r\u00e1no, je to stejn\u00e9, jako by dosp\u011bl\u00fd m\u011bl vst\u00e1vat ve 4 hodiny. Jak takov\u00e9 d\u00edt\u011b funguje b\u011bhem prvn\u00edch hodin vyu\u010dov\u00e1n\u00ed, si dovede ka\u017ed\u00fd p\u0159edstavit. Zkontrolovat sp\u00e1nek by m\u011blo b\u00fdt prioritou p\u0159i jak\u00fdchkoli probl\u00e9mech s\u00a0u\u010den\u00edm a prosp\u011bchem ve \u0161kole. Ve st\u00e1\u0159\u00ed se sp\u00e1nek zkr\u00e1t\u00ed a\u017e o 2 hodiny oproti ml\u00e1d\u00ed. N\u011bkte\u0159\u00ed senio\u0159i na to zapom\u00ednaj\u00ed, st\u011b\u017euj\u00ed si, \u017ee m\u00e1lo nesp\u00ed, \u017ee se bud\u00ed brzy r\u00e1no. \u010casto zapom\u00ednaj\u00ed zapo\u010d\u00edtat odpoledn\u00ed zd\u0159\u00edmnut\u00ed. Kdy\u017e \u010dlov\u011bk pot\u0159ebuje jen 7 hodin sp\u00e1nku, z\u00a0toho si hodinu odesp\u00ed po ob\u011bd\u011b, na noc mu zb\u00fdv\u00e1 jen 6 hodin. Usne-li v\u00a022 hodin, vzbud\u00ed se ve 4 r\u00e1no. Probl\u00e9m nen\u00ed nevysp\u00e1n\u00ed, ale zvyk. Ve 4 r\u00e1no je p\u0159ece je\u0161t\u011b noc, v\u0161ichni kolem sp\u00ed, m\u011bl bych sp\u00e1t taky. Jin\u00fd by si \u0159ekl: vstal jsem brzy, to je skv\u011bl\u00e9, m\u00e1m spoustu \u010dasu nav\u00edc! Tak\u017ee si uv\u011bdomte, jak to m\u00e1te, a ne\u0159e\u0161te probl\u00e9my, kde nejsou. Vst\u00e1v\u00e1te odpo\u010dat\u00ed? Neodpad\u00e1v\u00e1te \u00fanavou v\u00a0podve\u010der? Pak sp\u00edte akor\u00e1t a nen\u00ed t\u0159eba to \u0159e\u0161it. \u010cas, kter\u00fd m\u00e1te v\u00a0dispozici oproti spav\u011bj\u0161\u00edm jedinc\u016fm, rad\u011bji smyslupln\u011b vyu\u017eijte. Co by za n\u011bj jin\u00ed dali. Situa\u010dn\u00ed nespavost vznik\u00e1 vlivem do\u010dasn\u00fdch vn\u011bj\u0161\u00edch okolnost\u00ed. Nap\u0159\u00edklad cestov\u00e1n\u00ed, zm\u011bna prost\u0159ed\u00ed, akutn\u011b zv\u00fd\u0161en\u00fd stres, starosti, nemoc. Jestli\u017ee situace trv\u00e1 kr\u00e1tce, neznamen\u00e1 nespavost probl\u00e9m. Del\u0161\u00ed dobu trvaj\u00edc\u00ed situa\u010dn\u00ed nespavost je t\u0159eba \u0159e\u0161it. V\u017edy je nutn\u00e9 pokusit se re\u017eimov\u00fdmi opat\u0159en\u00edmi sp\u00e1nek zlep\u0161it. Kdy\u017e to nejde a c\u00edt\u00edme d\u016fsledky nevysp\u00e1n\u00ed, je mo\u017en\u00e9 se do\u010dasn\u011b uch\u00fdlit k\u00a0hypnotik\u016fm, pr\u00e1\u0161k\u016fm na span\u00ed. Mus\u00ed to ale b\u00fdt do\u010dasn\u00e9, a pokud mo\u017eno ne ka\u017edou noc. Nap\u0159\u00edklad \u010dlov\u011bk, kter\u00fd jezd\u00ed na slu\u017eebn\u00ed cesty, je\u017e jsou spojeny se stresem, naru\u0161en\u00edm biorytmu apod., p\u0159itom mus\u00ed b\u00fdt ve dne soust\u0159ed\u011bn\u00fd a p\u0159i smyslech, m\u016f\u017ee na cest\u00e1ch pou\u017e\u00edt hypnotikum, kter\u00e9 mu zajist\u00ed slu\u0161n\u00fd sp\u00e1nek a n\u00e1sledn\u011b \u010dilost b\u011bhem dne. Dlouhodob\u00e1 situa\u010dn\u00ed nespavost (nap\u0159\u00edklad d\u00edt\u011b, kter\u00e9 se v\u00a0noci \u010dasto bud\u00ed, p\u00e9\u010de o nemocn\u00e9ho \u010dlena rodiny, vlastn\u00ed nemoc, bolesti apod.) vy\u017eaduje pomoc, aby se zajistil sp\u00e1nek. N\u011bkdy sta\u010d\u00ed, aby jin\u00fd \u010dlen rodiny p\u0159evzal no\u010dn\u00ed slu\u017eby. Jindy je nutn\u00e9 \u0159e\u0161it bolesti a jin\u00e9 pot\u00ed\u017ee. P\u0159edpis l\u00e9k\u016f na span\u00ed by v\u00a0takov\u00fdch situac\u00edch m\u011bl b\u00fdt posledn\u00edm \u00fato\u010di\u0161t\u011bm a l\u00e9ky by m\u011bly b\u00fdt p\u0159edeps\u00e1ny spr\u00e1vn\u011b! Jestli\u017ee v\u00e1m l\u00e9ka\u0159 p\u0159edep\u00ed\u0161e l\u00e9ky na uklidn\u011bn\u00ed (Diazepam, Neurol apod.), neberte je. Tyto l\u00e9ky naru\u0161uj\u00ed strukturu sp\u00e1nku, zejm\u00e9na snovou REM f\u00e1zi, kter\u00e1 je \u017eivotn\u011b d\u016fle\u017eit\u00e1 pro obnovu mozkov\u00fdch funkc\u00ed a pocit osv\u011b\u017een\u00ed po probuzen\u00ed. Podobn\u011b nevhodn\u011b p\u016fsob\u00ed alkohol; jakkoli se po n\u011bm dob\u0159e usne, sp\u00e1nek nen\u00ed kvalitn\u00ed. V\u00a0p\u0159\u00edpad\u011b chronick\u00e9ho stresu, jeho\u017e p\u0159\u00ed\u010dinu nelze odstranit, je d\u016fle\u017eit\u00e9 vyu\u017e\u00edt n\u011bkterou z\u00a0metod, kter\u00e9 pomohou zm\u011bnit postoj k\u00a0situaci. Proto\u017ee stresuj\u00edc\u00ed nen\u00ed situace, ale n\u00e1\u0161 postoj k\u00a0n\u00ed. N\u00e1\u0161 syst\u00e9m p\u0159esv\u011bd\u010den\u00ed, n\u00e1zory, p\u0159edsudky apod. vytv\u00e1\u0159ej\u00ed filtry, kter\u00fdmi vid\u00edme \u201ep\u0159\u00ed\u010dinu\u201c, hodnot\u00edme ji a v\u00a0reakci na tento proces c\u00edt\u00edme negativn\u00ed emoce, kter\u00e9 vn\u00edm\u00e1me jako \u201estres\u201c. Zm\u011bna postoje zm\u011bn\u00ed v\u0161echno a odstran\u00ed stres. Vliv \u017eivotn\u00edho stylu Dal\u0161\u00edm d\u016fvodem nespavosti je \u0161patn\u00fd \u017eivotn\u00ed styl. Abychom usnuli, mus\u00edme sv\u00e9mu mozku d\u00e1t spr\u00e1vn\u00e9 sign\u00e1ly: \u017ee nastala noc a \u017ee je bezpe\u010dn\u00e9 j\u00edt sp\u00e1t. Dnes dlouho do noci sv\u00edt\u00edme a kouk\u00e1me do obrazovek. Obrazovky emituj\u00ed mod\u0159e zabarven\u00e9 sv\u011btlo, ale p\u0159irozen\u00e9 sv\u011btlo p\u0159i soumraku m\u00e1 tepl\u00fd \u017elut\u00fd odst\u00edn. Dopad modr\u00fdch vlnov\u00fdch d\u00e9lek na s\u00edtnici d\u00e1v\u00e1 sign\u00e1l, \u017ee je b\u00edl\u00fd den, \u017elut\u00e9 sv\u011btlo znamen\u00e1 soumrak. Jestli chcete snadno usnout, ztlumte doma osv\u011btlen\u00ed, m\u011bjte \u017elut\u00e9 sv\u011btlo v\u00a0lampi\u010dce no\u010dn\u00edho stolku a vypn\u011bte po\u010d\u00edta\u010d a televizi nejm\u00e9n\u011b DV\u011a hodiny p\u0159ed span\u00edm! Pokud pot\u0159ebujete pracovat na po\u010d\u00edta\u010di d\u00e9le, po\u0159i\u010fte si aplikaci f.lux, kter\u00e1 imituje soumrak t\u00edm, \u017ee m\u011bn\u00ed zabarven\u00ed obrazovky do \u017elut\u00e9 barvy. Lze tak\u00e9 pou\u017e\u00edt \u017elut\u011b zabarven\u00e9 br\u00fdle. Nekoukejte pozd\u011b ve\u010der na horory, nevy\u0159izujte do posledn\u00ed chv\u00edle maily, nehrajte agresivn\u00ed hry apod. Rad\u011bji si \u010dt\u011bte, hrajte stoln\u00ed hry, d\u011blejte n\u011bjak\u00e9 nen\u00e1ro\u010dn\u00e9 dom\u00e1c\u00ed pr\u00e1ce, pov\u00eddejte si, nebo jen tak koukejte do ohn\u011b \u2013 nainstalujte si aplikaci prom\u00edtaj\u00edc\u00ed ho\u0159\u00edc\u00ed plameny. N\u011bkdo ale mus\u00ed za\u010d\u00edt na span\u00ed pracovat mnohem d\u0159\u00edve ne\u017e ve\u010der. \u010cast\u00fdm d\u016fvodem nespavosti je p\u0159\u00edli\u0161n\u00e1 aktivita mysli, p\u0159em\u00edt\u00e1n\u00ed o pracovn\u00edch probl\u00e9mech apod. Nau\u010dte se nebrat si pr\u00e1ci dom\u016f, a to doslova. Doporu\u010duji zav\u00e9st si n\u011bjak\u00fd ritu\u00e1l, kter\u00fdm pr\u00e1ci odlo\u017e\u00edte p\u0159ed sv\u00fdm prahem. To je d\u016fle\u017eit\u00e9 zejm\u00e9na pro lidi, kte\u0159\u00ed d\u011blaj\u00ed \u201ena sebe\u201c. Jestli\u017ee je jejich pr\u00e1ce bav\u00ed a je j\u00ed hodn\u011b, snadno sklouznou do nekone\u010dn\u00e9ho pracovn\u00edho re\u017eimu. Samoz\u0159ejm\u011b \u017ee n\u011bkdy je nutn\u00e9 n\u011bco ud\u011blat ve\u010der doma (sama to taky d\u011bl\u00e1m), ale mus\u00edme se v\u00a0tom krotit. V\u011bdom\u011b a c\u00edlen\u011b. Je to t\u011b\u017ek\u00e9. Vy\u017eaduje va\u0161e zam\u011bstn\u00e1n\u00ed ka\u017ed\u00fd den pr\u00e1ci do noci? Opakuji, co jsem napsala u sm\u011bnn\u00e9 pr\u00e1ce: p\u0159em\u00fd\u0161lejte o priorit\u00e1ch. Nevhodn\u00e9 j\u00eddlo tak\u00e9 dok\u00e1\u017ee po\u0159\u00e1dn\u011b naru\u0161it span\u00ed. Paradoxn\u011b to neb\u00fdv\u00e1 z\u00a0tu\u010dn\u00e9ho j\u00eddla, jsou-li to spr\u00e1vn\u00e9 tuky bez mnoha sacharid\u016f, po takov\u00e9m j\u00eddle naopak hladce p\u0159ejdeme do standardn\u00edho no\u010dn\u00edho re\u017eimu spalov\u00e1n\u00ed tuk\u016f. Ale no\u010dn\u00ed hypoglykemie po sacharidov\u00e9 ve\u010de\u0159i m\u016f\u017ee v\u00e9st ke stavu \u00fazkosti a neklidu. Jestli\u017ee v\u00e1s v\u00a0noci bud\u00ed p\u0159\u00edmo hlad a mus\u00edte j\u00edt do lednice, pak m\u00e1te probl\u00e9m s\u00a0va\u0161\u00edm stravovac\u00edm re\u017eimem jako celkem. Nikdo nepot\u0159ebuje v\u00a0noci j\u00edst, s\u00a0v\u00fdjimkou mal\u00fdch kojenc\u016f. V\u00a0norm\u00e1ln\u011b funguj\u00edc\u00edm t\u011ble se b\u011bhem sp\u00e1nku p\u0159ep\u00edn\u00e1 na spalov\u00e1n\u00ed z\u00e1sobn\u00edch tuk\u016f a hlad by m\u011bl p\u0159ij\u00edt a\u017e po rann\u00edm probuzen\u00ed. Nen\u00ed vhodn\u00e9 se nacpat na noc nebo sn\u00edst ve\u010der p\u0159\u00edli\u0161 mnoho sacharid\u016f, co\u017e pro mnoho lid\u00ed znamen\u00e1 i b\u011b\u017enou porci p\u0159\u00edlohy, proto\u017ee to vede za 3\u20134 hodiny k\u00a0hypoglykemii, kter\u00e1 naru\u0161\u00ed span\u00ed. Nejlep\u0161\u00ed je d\u00e1t si st\u0159edn\u011b sytou ve\u010de\u0159i, ve kter\u00e9 bude b\u00edlkovina (maso, ryba, vejce, trochu lu\u0161t\u011bniny, pokud ji sn\u00e1\u0161\u00edte), zelenina objemov\u011b na zasycen\u00ed a kvalitn\u00ed tuk. Od stolu bychom m\u011bli j\u00edt p\u0159\u00edjemn\u011b pln\u00ed, bez chuti na sladk\u00e9 a nep\u0159ecpan\u00ed. Tak\u00e9 alkohol sp\u00e1nek samoz\u0159ejm\u011b naru\u0161uje, a to i kdy\u017e to nevn\u00edm\u00e1me. Otup\u011bl\u00e1 r\u00e1na po ve\u010d\u00edrc\u00edch nen\u00ed jen kocovina, ale i d\u016fsledek naru\u0161en\u00e9ho sp\u00e1nku. O k\u00e1v\u011b ve\u010der nen\u00ed t\u0159eba ps\u00e1t\u2026<\/p>\n","protected":false},"author":3,"featured_media":1608,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1675","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/1675","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/comments?post=1675"}],"version-history":[{"count":1,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/1675\/revisions"}],"predecessor-version":[{"id":1676,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/1675\/revisions\/1676"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/1608"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=1675"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=1675"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=1675"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}