{"id":3887,"date":"2020-11-11T18:00:13","date_gmt":"2020-11-11T18:00:13","guid":{"rendered":"http:\/\/www.mojemedunka.cz\/?p=3887"},"modified":"2020-11-19T16:52:52","modified_gmt":"2020-11-19T16:52:52","slug":"kdyz-nemuzeme-v-noci-spat","status":"publish","type":"post","link":"https:\/\/www.mojemedunka.cz\/index.php\/2020\/11\/11\/kdyz-nemuzeme-v-noci-spat\/","title":{"rendered":"Kdy\u017e nem\u016f\u017eeme v noci sp\u00e1t&#8230;"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Sou\u010dasn\u00e1 situace zrovna nenahr\u00e1v\u00e1 klidn\u00e9mu sp\u00e1nku a mnoh\u00fdm z n\u00e1s se starosti hon\u00ed hlavou i v dob\u011b vyhrazen\u00e9 sp\u00e1nku a odpo\u010dinku. <strong>Co s t\u00edm? Zat\u00edm je\u0161t\u011b nesahejte do \u0161upl\u00edku pro pr\u00e1\u0161ky na span\u00ed, p\u0159e\u010dt\u011bte si nejd\u0159\u00edve tento \u010dl\u00e1nek &#8211; mo\u017en\u00e1 v n\u011bm najdete n\u011bjakou inspiraci,<\/strong> jak se p\u0159irozen\u011bj\u0161\u00edm zp\u016fsobem uv\u00e9st do <strong>zdrav\u00e9ho a osv\u011b\u017euj\u00edc\u00edho sp\u00e1nku.<\/strong>.. <strong>\u010cl\u00e1nek napsala na\u0161e spolupracovnice, lektorka j\u00f3gy Yvonka \u0160vecov\u00e1&#8230; <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Kdo vch\u00e1z\u00ed do tv\u00fdch sn\u016f, m\u00e1 l\u00e1sko, kdy\u017e nem\u016f\u017ee\u0161 v&nbsp;noci sp\u00e1t\u2026<\/strong><\/em> Mlad\u00e1 d\u00edvka, ke kter\u00e9 zp\u011bv\u00e1k tohohle star\u00e9ho hitu promlouv\u00e1, m\u00e1 spoustu p\u0159\u00e1tel, uspokojiv\u00e9 studijn\u00ed v\u00fdsledky, m\u00e1 r\u00e1da beat, v&nbsp;l\u00e9t\u011b jezd\u00ed na pr\u00e1zdniny k&nbsp;mo\u0159i, v&nbsp;zim\u011b si dop\u0159\u00e1v\u00e1 pobytu na hor\u00e1ch, i podle dal\u0161\u00edch indici\u00ed se zd\u00e1, \u017ee j\u00ed v&nbsp;\u017eivot\u011b nic nesch\u00e1z\u00ed, p\u0159esto pr\u00fd v\u0161ak nem\u016f\u017ee v noci sp\u00e1t. Ano, l\u00e1ska mnohdy ned\u00e1, ned\u00e1 lidem sp\u00e1t. Tahle p\u0159\u00ed\u010dina nespavosti je v\u0161ak pozitivn\u00ed a \u0159e\u0161en\u00ed b\u00fdv\u00e1 v\u011bt\u0161inou na dosah. Nen\u00ed tomu ale tak v\u017edycky.<br><strong>Hor\u0161\u00ed je, kdy\u017e na\u0161emu sp\u00e1nku br\u00e1n\u00ed nekone\u010dn\u00fd sled my\u0161lenek, mnohdy chmurn\u00fdch a\u017e destruktivn\u00edch. Ur\u010dit\u011b to zn\u00e1te.<\/strong> Ulehnete ve\u010der do postele a za zav\u0159en\u00fdma o\u010dima se za\u010dne odv\u00edjet film, jeho\u017e katastrofick\u00fd sc\u00e9n\u00e1\u0159 by v\u00e1m leckter\u00fd hollywoodsk\u00fd sc\u00e9n\u00e1rista mohl z\u00e1vid\u011bt. A film ne a ne zastavit, \u017ee? Je p\u016fl t\u0159et\u00ed r\u00e1no, vy mus\u00edte za chv\u00edli vst\u00e1vat a v\u00edte, \u017ee budete cel\u00fd den jako po kozlatech, jak \u0159\u00edk\u00e1 moje maminka. Zam\u011b\u0159me se tedy na to, jak koloto\u010d na\u0161ich my\u0161lenek zastavit.<br>Nejt\u011b\u017e\u0161\u00edm \u00fakolem je nev\u011bnovat p\u0159\u00edchoz\u00edm my\u0161lenk\u00e1m pozornost. Zaznamen\u00e1me je, ale ji\u017e je d\u00e1le nerozv\u00edj\u00edme. Vn\u00edmejme je jako obrazy na filmov\u00e9m pl\u00e1tn\u011b, kter\u00e9 sice vid\u00edme, ale nenech\u00e1v\u00e1me se vt\u00e1hnout do d\u011bje, nijak je nehodnot\u00edme. Kdy\u017e jim ned\u00e1me svou vlastn\u00ed energii, samy za chv\u00edli zmiz\u00ed. Chce to, pravda, tr\u00e9nink.<br><br><strong>Vezm\u011bme na pomoc n\u00e1\u0161 dech!<\/strong><br>Mocn\u00fdm n\u00e1strojem na\u0161eho t\u011bla je dech, v&nbsp;j\u00f3ze naz\u00fdv\u00e1me dechov\u00e9 techniky a kontrolu dechu pr\u00e1n\u00e1j\u00e1ma. Pokud ovl\u00e1dneme dech, dok\u00e1\u017eeme zklidnit na\u0161e emoce. Uv\u011bdomte si, jak d\u00fdch\u00e1te, kdy\u017e jste v&nbsp;n\u011bjak\u00e9 stresov\u00e9 situaci. V\u00e1\u0161 dech je m\u011blk\u00fd a slabou\u010dk\u00fd, mnohdy ani strachy ned\u00fdch\u00e1te, \u017ee? Pokud v&nbsp;t\u00e9 chv\u00edli zapoj\u00edte v\u011bdom\u00fd dech, t\u011blo o\u0161\u00e1l\u00edte a ono p\u0159epne autonomn\u00ed nervov\u00fd syst\u00e9m z&nbsp;programu sympatiku (a\u010d je n\u00e1zev \u201esympatick\u00fd\u201c, znamen\u00e1 stav bojov\u00e9 pohotovosti, stav bojuj, nebo ute\u010d, v&nbsp;angli\u010dtin\u011b libozvu\u010dn\u011b fight \u2013 flight) do parasympatiku (odpo\u010d\u00edvej a za\u017e\u00edvej, co\u017e je stav mnohem sympati\u010dt\u011bj\u0161\u00ed) a stres za\u010dne pozvolna ustupovat.<br>A je\u0161t\u011b trochu j\u00f3gov\u00e9 teorie. V&nbsp;na\u0161em t\u011ble koluj\u00ed dv\u011b energie \u2013 S\u00farja, kter\u00e1 symbolizuje slunce, energii s\u00edly, a \u010candra symbolizuje m\u011bs\u00edc, energii l\u00e1sky. S\u00farja koresponduje s&nbsp;pravou nosn\u00ed d\u00edrkou a \u010candra s&nbsp;levou. Pot\u0159ebujeme-li aktivizovat na\u0161e t\u011blo, d\u00fdch\u00e1me z\u00e1m\u011brn\u011b pravou nosn\u00ed d\u00edrkou, ov\u0161em chceme-li se uklidnit, zam\u011b\u0159\u00edme se na dech levou nosn\u00ed d\u00edrkou. A toho pr\u00e1v\u011b vyu\u017e\u00edv\u00e1 jednoduch\u00e1, ale \u00fa\u010dinn\u00e1 antistresov\u00e1 technika z&nbsp;arzen\u00e1lu hormon\u00e1ln\u00ed j\u00f3gy nazvan\u00e1 \u010candra bh\u00e9dana.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u010candra bh\u00e9dana (jednostrann\u00fd dech levou nosn\u00ed d\u00edrkou)<\/strong><br>Posad\u00edme se, klidn\u011b i v&nbsp;posteli, do sedu se zk\u0159\u00ed\u017een\u00fdma nohama a rovn\u00fdmi z\u00e1dy, v&nbsp;obou rukou vytvo\u0159\u00edme tzv. uzav\u0159enou d\u017e\u0148\u00e1na mudru (nehet ukazov\u00e1\u010dku p\u0159im\u00e1\u010dkneme ke ko\u0159eni palce, ostatn\u00ed prsty nech\u00e1me prota\u017een\u00e9). Levou rukou odlo\u017e\u00edme na stehno lev\u00e9 nohy, dla\u0148 je oto\u010den\u00e1 vzh\u016fru. Pravou nosn\u00ed d\u00edrku uzav\u0159eme palcem prav\u00e9 ruky, ruka je st\u00e1le v&nbsp;pozici uzav\u0159en\u00e9 d\u017e\u0148\u00e1na mudry. Soust\u0159ed\u00edme se na levou stranu na\u0161eho t\u011bla a na m\u00edsto cca 5 cm nad hlavou. Tam se nyn\u00ed nach\u00e1z\u00ed m\u011bs\u00ed\u010dn\u00ed sv\u011btlo \u010candra. Klidn\u011b d\u00fdch\u00e1me se zav\u0159en\u00fdmi \u00fasty, p\u0159i n\u00e1dechu po\u010d\u00edt\u00e1me od jedn\u00e9 do t\u0159\u00ed, p\u0159i v\u00fddechu od jedn\u00e9 do \u0161esti. Pokra\u010dujeme tak dlouho, dokud se nec\u00edt\u00edme klidn\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Zklid\u0148uj\u00edc\u00ed dech<\/strong><br>Toto uklid\u0148uj\u00edc\u00ed d\u00fdch\u00e1n\u00ed m\u016f\u017eeme prov\u00e1d\u011bt vle\u017ee v&nbsp;posteli a je je\u0161t\u011b jednodu\u0161\u0161\u00ed ne\u017e p\u0159edchoz\u00ed technika. Op\u011bt budeme klidn\u011b d\u00fdchat se zav\u0159en\u00fdmi \u00fasty a postupn\u011b prodlu\u017eovat v\u00fddech. Nadechn\u011bte se na \u010dty\u0159i doby, vydechn\u011bte tak\u00e9 na \u010dty\u0159i, celkem dvakr\u00e1t. Pot\u00e9 se op\u011bt nadechn\u011bte na \u010dty\u0159i doby a vydechn\u011bte na \u0161est, opakujte dvakr\u00e1t. A v\u00fddech prodlu\u017eujte d\u00e1le. N\u00e1dech na \u010dty\u0159i doby, v\u00fddech na osm, dvakr\u00e1t opakujte. Takto postupujte a\u017e do dvan\u00e1cti dob v\u00fddechu. Pokud v\u00e1m je dlouh\u00fd v\u00fddech nep\u0159\u00edjemn\u00fd, vra\u0165te se k&nbsp;p\u0159edchoz\u00edmu po\u010dtu dob. A\u017e ust\u00e1l\u00edte v\u00fddech na p\u0159ijateln\u00e9m po\u010dtu dob, d\u00fdchejte t\u00edmto zp\u016fsobem tak dlouho, jak je v\u00e1m p\u0159\u00edjemn\u00e9. Nejsp\u00ed\u0161 p\u0159i n\u011bm v\u0161ak brzy usnete. Nep\u0159ipom\u00edn\u00e1 v\u00e1m tato technika star\u00e9 dobr\u00e9 po\u010d\u00edt\u00e1n\u00ed ove\u010dek?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Co je\u0161t\u011b pom\u00e1h\u00e1<\/strong>?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Pokud se odebereme do postele, p\u0159evalujete se ze strany na stranu a do patn\u00e1cti minut neusneme, je dobr\u00e9 vst\u00e1t a pustit se do n\u011b\u010deho uklid\u0148uj\u00edc\u00edho, ov\u0161em z\u00e1sadn\u011b nerozsv\u011bcujeme sv\u011btlo. Tot\u00e9\u017e plat\u00ed, probud\u00edme-li se uprost\u0159ed noci.<\/li><li>V&nbsp;posteli ne\u010dteme, nesledujeme televizi, postel n\u00e1m slou\u017e\u00ed ke span\u00ed a sexu.<\/li><li>Tepl\u00e1 sprcha t\u011bsn\u011b p\u0159ed span\u00edm.<\/li><li>Dokonal\u00e9 zatemn\u011bn\u00ed m\u00edstnosti ve kter\u00e9 sp\u00edme, (tma podporuje produkci hormonu melatoninu, sp\u00e1nkov\u00e9ho regul\u00e1toru.)<\/li><li>Odstra\u0148me ze sv\u00e9ho dosahu v\u0161echna blikaj\u00edc\u00ed sv\u011bt\u00fdlka telefon\u016f, bud\u00edk\u016f a jin\u00fdch p\u0159\u00edstroj\u016f.<\/li><li>Mobiln\u00ed telefon by m\u011bl b\u00fdt p\u0159i sp\u00e1nku minim\u00e1ln\u011b \u010dty\u0159i metry od na\u0161eho sp\u00edc\u00edho t\u011bla.<\/li><li>P\u0159es den neposp\u00e1v\u00e1me.<\/li><li>Bylinky \u2013 no p\u0159ece medu\u0148kaJ.<\/li><li>Dostate\u010dn\u00e9 mno\u017estv\u00ed tekutin p\u0159ed sp\u00e1nkem, v&nbsp;noci se na\u0161e t\u011blo odpa\u0159uje a ztr\u00e1c\u00ed mnoho vody.<\/li><li>J\u00f3ga doporu\u010duje p\u0159i nespavosti obr\u00e1cen\u00e9 pozice, nap\u0159. Viparita karani (lomen\u00e1 sv\u00ed\u010dka), kterou m\u016f\u017eeme prov\u00e1d\u011bt i s&nbsp;oporou o st\u011bnu, Salamba sarvang\u00e1sana (sv\u00ed\u010dka), Hal\u00e1sana (pluh), a pro zdatn\u011bj\u0161\u00ed stoj na hlav\u011b, \u0160\u00edr\u0161\u00e1na<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Mimochodem, legend\u00e1rn\u00ed autorka hormon\u00e1ln\u00ed j\u00f3gy Dinah Rodrigues, dnes t\u00e9m\u011b\u0159 devades\u00e1tilet\u00e1 d\u00e1ma, av\u0161ak ne\u00fanavn\u00e1 a pln\u00e1 energie, chce p\u0159idat ke sv\u00fdm terapi\u00edm pro \u017eeny, mu\u017ee a diabetiky je\u0161t\u011b dal\u0161\u00ed terapii pro nespavce. Tak\u017ee se m\u00e1me na\u010d t\u011b\u0161it.<br>P\u0159eji v\u00e1m, mil\u00ed medu\u0148kov\u00ed \u010dten\u00e1\u0159i, i v t\u011bchto neklidn\u00fdch t\u00fddnech klidn\u00fd sp\u00e1nek, a pokud u\u017e nebudete moci sp\u00e1t, nech\u0165 je to ze stejn\u00e9ho d\u016fvodu, jako v&nbsp;t\u00e9 kr\u00e1sn\u00e9 milostn\u00e9 p\u00edsni z&nbsp;let \u0161edes\u00e1t\u00fdch&#8230;-:)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sou\u010dasn\u00e1 situace zrovna nenahr\u00e1v\u00e1 klidn\u00e9mu sp\u00e1nku a mnoh\u00fdm z n\u00e1s se starosti hon\u00ed hlavou i v dob\u011b vyhrazen\u00e9 sp\u00e1nku a odpo\u010dinku. Co s t\u00edm? Zat\u00edm je\u0161t\u011b nesahejte do \u0161upl\u00edku pro pr\u00e1\u0161ky na span\u00ed, p\u0159e\u010dt\u011bte si nejd\u0159\u00edve tento \u010dl\u00e1nek &#8211; mo\u017en\u00e1 v n\u011bm najdete n\u011bjakou inspiraci, jak se p\u0159irozen\u011bj\u0161\u00edm zp\u016fsobem uv\u00e9st do zdrav\u00e9ho a osv\u011b\u017euj\u00edc\u00edho sp\u00e1nku&#8230; \u010cl\u00e1nek napsala na\u0161e spolupracovnice, lektorka j\u00f3gy Yvonka \u0160vecov\u00e1&#8230; Kdo vch\u00e1z\u00ed do tv\u00fdch sn\u016f, m\u00e1 l\u00e1sko, kdy\u017e nem\u016f\u017ee\u0161 v&nbsp;noci sp\u00e1t\u2026 Mlad\u00e1 d\u00edvka, ke kter\u00e9 zp\u011bv\u00e1k tohohle star\u00e9ho hitu promlouv\u00e1, m\u00e1 spoustu p\u0159\u00e1tel, uspokojiv\u00e9 studijn\u00ed v\u00fdsledky, m\u00e1 r\u00e1da beat, v&nbsp;l\u00e9t\u011b jezd\u00ed na pr\u00e1zdniny k&nbsp;mo\u0159i, v&nbsp;zim\u011b si dop\u0159\u00e1v\u00e1 pobytu na hor\u00e1ch, i podle dal\u0161\u00edch indici\u00ed se zd\u00e1, \u017ee j\u00ed v&nbsp;\u017eivot\u011b nic nesch\u00e1z\u00ed, p\u0159esto pr\u00fd v\u0161ak nem\u016f\u017ee v noci sp\u00e1t. Ano, l\u00e1ska mnohdy ned\u00e1, ned\u00e1 lidem sp\u00e1t. Tahle p\u0159\u00ed\u010dina nespavosti je v\u0161ak pozitivn\u00ed a \u0159e\u0161en\u00ed b\u00fdv\u00e1 v\u011bt\u0161inou na dosah. Nen\u00ed tomu ale tak v\u017edycky.Hor\u0161\u00ed je, kdy\u017e na\u0161emu sp\u00e1nku br\u00e1n\u00ed nekone\u010dn\u00fd sled my\u0161lenek, mnohdy chmurn\u00fdch a\u017e destruktivn\u00edch. Ur\u010dit\u011b to zn\u00e1te. Ulehnete ve\u010der do postele a za zav\u0159en\u00fdma o\u010dima se za\u010dne odv\u00edjet film, jeho\u017e katastrofick\u00fd sc\u00e9n\u00e1\u0159 by v\u00e1m leckter\u00fd hollywoodsk\u00fd sc\u00e9n\u00e1rista mohl z\u00e1vid\u011bt. A film ne a ne zastavit, \u017ee? Je p\u016fl t\u0159et\u00ed r\u00e1no, vy mus\u00edte za chv\u00edli vst\u00e1vat a v\u00edte, \u017ee budete cel\u00fd den jako po kozlatech, jak \u0159\u00edk\u00e1 moje maminka. Zam\u011b\u0159me se tedy na to, jak koloto\u010d na\u0161ich my\u0161lenek zastavit.Nejt\u011b\u017e\u0161\u00edm \u00fakolem je nev\u011bnovat p\u0159\u00edchoz\u00edm my\u0161lenk\u00e1m pozornost. Zaznamen\u00e1me je, ale ji\u017e je d\u00e1le nerozv\u00edj\u00edme. Vn\u00edmejme je jako obrazy na filmov\u00e9m pl\u00e1tn\u011b, kter\u00e9 sice vid\u00edme, ale nenech\u00e1v\u00e1me se vt\u00e1hnout do d\u011bje, nijak je nehodnot\u00edme. Kdy\u017e jim ned\u00e1me svou vlastn\u00ed energii, samy za chv\u00edli zmiz\u00ed. Chce to, pravda, tr\u00e9nink. Vezm\u011bme na pomoc n\u00e1\u0161 dech!Mocn\u00fdm n\u00e1strojem na\u0161eho t\u011bla je dech, v&nbsp;j\u00f3ze naz\u00fdv\u00e1me dechov\u00e9 techniky a kontrolu dechu pr\u00e1n\u00e1j\u00e1ma. Pokud ovl\u00e1dneme dech, dok\u00e1\u017eeme zklidnit na\u0161e emoce. Uv\u011bdomte si, jak d\u00fdch\u00e1te, kdy\u017e jste v&nbsp;n\u011bjak\u00e9 stresov\u00e9 situaci. V\u00e1\u0161 dech je m\u011blk\u00fd a slabou\u010dk\u00fd, mnohdy ani strachy ned\u00fdch\u00e1te, \u017ee? Pokud v&nbsp;t\u00e9 chv\u00edli zapoj\u00edte v\u011bdom\u00fd dech, t\u011blo o\u0161\u00e1l\u00edte a ono p\u0159epne autonomn\u00ed nervov\u00fd syst\u00e9m z&nbsp;programu sympatiku (a\u010d je n\u00e1zev \u201esympatick\u00fd\u201c, znamen\u00e1 stav bojov\u00e9 pohotovosti, stav bojuj, nebo ute\u010d, v&nbsp;angli\u010dtin\u011b libozvu\u010dn\u011b fight \u2013 flight) do parasympatiku (odpo\u010d\u00edvej a za\u017e\u00edvej, co\u017e je stav mnohem sympati\u010dt\u011bj\u0161\u00ed) a stres za\u010dne pozvolna ustupovat.A je\u0161t\u011b trochu j\u00f3gov\u00e9 teorie. V&nbsp;na\u0161em t\u011ble koluj\u00ed dv\u011b energie \u2013 S\u00farja, kter\u00e1 symbolizuje slunce, energii s\u00edly, a \u010candra symbolizuje m\u011bs\u00edc, energii l\u00e1sky. S\u00farja koresponduje s&nbsp;pravou nosn\u00ed d\u00edrkou a \u010candra s&nbsp;levou. Pot\u0159ebujeme-li aktivizovat na\u0161e t\u011blo, d\u00fdch\u00e1me z\u00e1m\u011brn\u011b pravou nosn\u00ed d\u00edrkou, ov\u0161em chceme-li se uklidnit, zam\u011b\u0159\u00edme se na dech levou nosn\u00ed d\u00edrkou. A toho pr\u00e1v\u011b vyu\u017e\u00edv\u00e1 jednoduch\u00e1, ale \u00fa\u010dinn\u00e1 antistresov\u00e1 technika z&nbsp;arzen\u00e1lu hormon\u00e1ln\u00ed j\u00f3gy nazvan\u00e1 \u010candra bh\u00e9dana. \u010candra bh\u00e9dana (jednostrann\u00fd dech levou nosn\u00ed d\u00edrkou)Posad\u00edme se, klidn\u011b i v&nbsp;posteli, do sedu se zk\u0159\u00ed\u017een\u00fdma nohama a rovn\u00fdmi z\u00e1dy, v&nbsp;obou rukou vytvo\u0159\u00edme tzv. uzav\u0159enou d\u017e\u0148\u00e1na mudru (nehet ukazov\u00e1\u010dku p\u0159im\u00e1\u010dkneme ke ko\u0159eni palce, ostatn\u00ed prsty nech\u00e1me prota\u017een\u00e9). Levou rukou odlo\u017e\u00edme na stehno lev\u00e9 nohy, dla\u0148 je oto\u010den\u00e1 vzh\u016fru. Pravou nosn\u00ed d\u00edrku uzav\u0159eme palcem prav\u00e9 ruky, ruka je st\u00e1le v&nbsp;pozici uzav\u0159en\u00e9 d\u017e\u0148\u00e1na mudry. Soust\u0159ed\u00edme se na levou stranu na\u0161eho t\u011bla a na m\u00edsto cca 5 cm nad hlavou. Tam se nyn\u00ed nach\u00e1z\u00ed m\u011bs\u00ed\u010dn\u00ed sv\u011btlo \u010candra. Klidn\u011b d\u00fdch\u00e1me se zav\u0159en\u00fdmi \u00fasty, p\u0159i n\u00e1dechu po\u010d\u00edt\u00e1me od jedn\u00e9 do t\u0159\u00ed, p\u0159i v\u00fddechu od jedn\u00e9 do \u0161esti. Pokra\u010dujeme tak dlouho, dokud se nec\u00edt\u00edme klidn\u00ed. Zklid\u0148uj\u00edc\u00ed dechToto uklid\u0148uj\u00edc\u00ed d\u00fdch\u00e1n\u00ed m\u016f\u017eeme prov\u00e1d\u011bt vle\u017ee v&nbsp;posteli a je je\u0161t\u011b jednodu\u0161\u0161\u00ed ne\u017e p\u0159edchoz\u00ed technika. Op\u011bt budeme klidn\u011b d\u00fdchat se zav\u0159en\u00fdmi \u00fasty a postupn\u011b prodlu\u017eovat v\u00fddech. Nadechn\u011bte se na \u010dty\u0159i doby, vydechn\u011bte tak\u00e9 na \u010dty\u0159i, celkem dvakr\u00e1t. Pot\u00e9 se op\u011bt nadechn\u011bte na \u010dty\u0159i doby a vydechn\u011bte na \u0161est, opakujte dvakr\u00e1t. A v\u00fddech prodlu\u017eujte d\u00e1le. N\u00e1dech na \u010dty\u0159i doby, v\u00fddech na osm, dvakr\u00e1t opakujte. Takto postupujte a\u017e do dvan\u00e1cti dob v\u00fddechu. Pokud v\u00e1m je dlouh\u00fd v\u00fddech nep\u0159\u00edjemn\u00fd, vra\u0165te se k&nbsp;p\u0159edchoz\u00edmu po\u010dtu dob. A\u017e ust\u00e1l\u00edte v\u00fddech na p\u0159ijateln\u00e9m po\u010dtu dob, d\u00fdchejte t\u00edmto zp\u016fsobem tak dlouho, jak je v\u00e1m p\u0159\u00edjemn\u00e9. Nejsp\u00ed\u0161 p\u0159i n\u011bm v\u0161ak brzy usnete. Nep\u0159ipom\u00edn\u00e1 v\u00e1m tato technika star\u00e9 dobr\u00e9 po\u010d\u00edt\u00e1n\u00ed ove\u010dek? Co je\u0161t\u011b pom\u00e1h\u00e1? Pokud se odebereme do postele, p\u0159evalujete se ze strany na stranu a do patn\u00e1cti minut neusneme, je dobr\u00e9 vst\u00e1t a pustit se do n\u011b\u010deho uklid\u0148uj\u00edc\u00edho, ov\u0161em z\u00e1sadn\u011b nerozsv\u011bcujeme sv\u011btlo. Tot\u00e9\u017e plat\u00ed, probud\u00edme-li se uprost\u0159ed noci. V&nbsp;posteli ne\u010dteme, nesledujeme televizi, postel n\u00e1m slou\u017e\u00ed ke span\u00ed a sexu. Tepl\u00e1 sprcha t\u011bsn\u011b p\u0159ed span\u00edm. Dokonal\u00e9 zatemn\u011bn\u00ed m\u00edstnosti ve kter\u00e9 sp\u00edme, (tma podporuje produkci hormonu melatoninu, sp\u00e1nkov\u00e9ho regul\u00e1toru.) Odstra\u0148me ze sv\u00e9ho dosahu v\u0161echna blikaj\u00edc\u00ed sv\u011bt\u00fdlka telefon\u016f, bud\u00edk\u016f a jin\u00fdch p\u0159\u00edstroj\u016f. Mobiln\u00ed telefon by m\u011bl b\u00fdt p\u0159i sp\u00e1nku minim\u00e1ln\u011b \u010dty\u0159i metry od na\u0161eho sp\u00edc\u00edho t\u011bla. P\u0159es den neposp\u00e1v\u00e1me. Bylinky \u2013 no p\u0159ece medu\u0148kaJ. Dostate\u010dn\u00e9 mno\u017estv\u00ed tekutin p\u0159ed sp\u00e1nkem, v&nbsp;noci se na\u0161e t\u011blo odpa\u0159uje a ztr\u00e1c\u00ed mnoho vody. J\u00f3ga doporu\u010duje p\u0159i nespavosti obr\u00e1cen\u00e9 pozice, nap\u0159. Viparita karani (lomen\u00e1 sv\u00ed\u010dka), kterou m\u016f\u017eeme prov\u00e1d\u011bt i s&nbsp;oporou o st\u011bnu, Salamba sarvang\u00e1sana (sv\u00ed\u010dka), Hal\u00e1sana (pluh), a pro zdatn\u011bj\u0161\u00ed stoj na hlav\u011b, \u0160\u00edr\u0161\u00e1na Mimochodem, legend\u00e1rn\u00ed autorka hormon\u00e1ln\u00ed j\u00f3gy Dinah Rodrigues, dnes t\u00e9m\u011b\u0159 devades\u00e1tilet\u00e1 d\u00e1ma, av\u0161ak ne\u00fanavn\u00e1 a pln\u00e1 energie, chce p\u0159idat ke sv\u00fdm terapi\u00edm pro \u017eeny, mu\u017ee a diabetiky je\u0161t\u011b dal\u0161\u00ed terapii pro nespavce. Tak\u017ee se m\u00e1me na\u010d t\u011b\u0161it.P\u0159eji v\u00e1m, mil\u00ed medu\u0148kov\u00ed \u010dten\u00e1\u0159i, i v t\u011bchto neklidn\u00fdch t\u00fddnech klidn\u00fd sp\u00e1nek, a pokud u\u017e nebudete moci sp\u00e1t, nech\u0165 je to ze stejn\u00e9ho d\u016fvodu, jako v&nbsp;t\u00e9 kr\u00e1sn\u00e9 milostn\u00e9 p\u00edsni z&nbsp;let \u0161edes\u00e1t\u00fdch&#8230;-:)<\/p>\n","protected":false},"author":3,"featured_media":3923,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,31,18,10],"tags":[],"class_list":["post-3887","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-medunka","category-pro-inspiraci","category-psychosomaticka-medicina","category-zdravi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/3887","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=3887"}],"version-history":[{"count":3,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/3887\/revisions"}],"predecessor-version":[{"id":3890,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/posts\/3887\/revisions\/3890"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media\/3923"}],"wp:attachment":[{"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/media?parent=3887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/categories?post=3887"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojemedunka.cz\/index.php\/wp-json\/wp\/v2\/tags?post=3887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}