[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.barcelo.cz\/7-tipu-na-zlepseni-kvality-spanku\/#Article","mainEntityOfPage":"https:\/\/www.barcelo.cz\/7-tipu-na-zlepseni-kvality-spanku\/","headline":"7 tip\u016f na zlep\u0161en\u00ed kvality sp\u00e1nku","name":"7 tip\u016f na zlep\u0161en\u00ed kvality sp\u00e1nku","description":"Zatemn\u011bte lo\u017enici a nastavte p\u0159\u00edjemnou teplotu Investujte do \u017ealuzi\u00ed, z\u00e1v\u011bs\u016f nebo rolet. Na span\u00ed je vhodn\u00e1 tmav\u00e1, dob\u0159e vyv\u011btran\u00e1 m\u00edstnost s 18 – 22 stupni Celsia....","datePublished":"2021-09-14","dateModified":"2023-05-02","author":{"@type":"Person","@id":"https:\/\/www.barcelo.cz\/author\/#Person","name":"","url":"https:\/\/www.barcelo.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/0dc285cbe86eecc8073f119fcb2e2c7032b51533f5bb47611c7d4a598558b8b7?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"barcelo.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.barcelo.cz\/wp-content\/uploads\/wardrobe-4167972_640_1.jpg","url":"https:\/\/www.barcelo.cz\/wp-content\/uploads\/wardrobe-4167972_640_1.jpg","height":0,"width":0},"url":"https:\/\/www.barcelo.cz\/7-tipu-na-zlepseni-kvality-spanku\/","about":["Zdrav\u00ed"],"wordCount":411,"articleBody":"Zatemn\u011bte lo\u017enici a nastavte p\u0159\u00edjemnou teplotuInvestujte do \u017ealuzi\u00ed, z\u00e1v\u011bs\u016f nebo rolet. Na span\u00ed je vhodn\u00e1 tmav\u00e1, dob\u0159e vyv\u011btran\u00e1 m\u00edstnost s 18 – 22 stupni Celsia.Bu\u010fte aktivn\u00ed b\u011bhem dneTe\u010f nemysl\u00edme aktivn\u00ed, \u017ee budete pracovat od nevid\u00edm do nevid\u00edm. Ale fyzicky aktivn\u00ed. Cho\u010fte na proch\u00e1zky, jezd\u011bte na kole, b\u011bhejte v lese, zkr\u00e1tka se h\u00fdbejte. Vzpome\u0148te si, jak se v\u00e1m kr\u00e1sn\u011b sp\u00ed na hor\u00e1ch po celodenn\u00ed horsk\u00e9 t\u00fa\u0159e.Ne\u010dt\u011bte negativn\u00ed zpr\u00e1vy p\u0159ed span\u00edmNegativn\u00ed zpr\u00e1vy v\u00e1s mohou roz\u010d\u00edlit, rozesmutnit a budete o nich p\u0159em\u00fd\u0161let dlouho do noci. A v podstat\u011b nic kloudn\u00e9ho ani nevymysl\u00edte. D\u016fle\u017eit\u00e9 zpr\u00e1vy si p\u0159e\u010dt\u011bte r\u00e1no a ve\u010der u\u017e si nechte \u010das jen na p\u00e1r stran z knihy \u010di uvol\u0148uj\u00edc\u00ed meditaci.Jezte 2 – 3 hodiny p\u0159ed span\u00edmSoust\u0159e\u010fte se na to, abyste jedli nejpozd\u011bji 2 – 3 hodiny p\u0159ed span\u00edm. T\u011blo se v noci pot\u0159ebuje regenerovat a nab\u00edrat s\u00edly a ne tr\u00e1vit vydatnou ve\u010de\u0159i. P\u0159ed ulehnut\u00edm byste nem\u011bli poci\u0165ovat ani hlad, ani p\u0159\u00edli\u0161 pln\u00fd \u017ealudek.Kofein naposledy po ob\u011bd\u011bJste milovn\u00edk k\u00e1vy? Tak s kofeinem opatrn\u011b. T\u011blu trv\u00e1 opravdu dlouho, ne\u017e ho odbour\u00e1. A to zhor\u0161uje kvalitu sp\u00e1nku. Nenechte se zm\u00fdlit i kdy\u017e po ve\u010dern\u00edm cappuccinu usnete. Usnete, jeliko\u017e jste hodn\u011b unaven\u00ed, ale va\u0161e t\u011blo m\u00e1 s odbour\u00e1v\u00e1n\u00edm kofeinu pr\u00e1ci a sp\u00e1nek t\u00edm p\u00e1dem nen\u00ed kvalitn\u00ed a odpo\u010dinkov\u00fd. Posledn\u00ed \u0161\u00e1lek si vychutnejte kolem 14 hodiny odpoledn\u00ed.\u00a0Najd\u011bte sv\u016fj spac\u00ed biorytmusJste sk\u0159ivan nebo sova? Vyhovuje v\u00e1m chodit sp\u00e1t ve 22 hodin a vst\u00e1vat v 6 r\u00e1no? Nebo jste naopak aktivn\u00ed pozd\u011b ve\u010der a sv\u00fdch 8 hodin sp\u00e1nku si posunete? Zjist\u011bte, jak\u00fd jste typ a dodr\u017eujte podle toho spac\u00ed rytmus.\u00a0Vypn\u011bte elektroniku a eliminujte modr\u00e9 z\u00e1\u0159en\u00edModr\u00e9 sv\u011btlo naru\u0161uje p\u0159irozen\u00fd rytmus sp\u00e1nku. Ovliv\u0148uje toti\u017e hladinu hormonu melatoninu (hormon tmy) v krvi. Minim\u00e1ln\u011b hodinu a p\u016fl p\u0159ed span\u00edm vypn\u011bte tablet, mobiln\u00ed telefon a televizi. A vyvarujte se zvyku us\u00ednat u zapnut\u00e9 televize. To kvalitn\u00edmu sp\u00e1nku opravdu neprosp\u00edv\u00e1.\u00a0                                                                                                                                                                                                                                                                                                                                                                                        4.6\/5 - (10 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"7 tip\u016f na zlep\u0161en\u00ed kvality sp\u00e1nku","item":"https:\/\/www.barcelo.cz\/7-tipu-na-zlepseni-kvality-spanku\/#breadcrumbitem"}]}]