Sp\u00e1nok nie je luxus, ale z\u00e1kladn\u00e1 potreba. Kvalitn\u00fd sp\u00e1nok ovplyv\u0148uje na\u0161u energiu, imunitu, n\u00e1ladu, ale aj schopnos\u0165 s\u00fastredi\u0165 sa a zvl\u00e1da\u0165 stres. Ak sa r\u00e1no bud\u00ed\u0161 unaven\u00fd\/\u00e1, alebo ve\u010der dlho nem\u00f4\u017ee\u0161 zaspa\u0165, sk\u00fas sa in\u0161pirova\u0165 t\u00fdmito jednoduch\u00fdmi a overen\u00fdmi tipmi.<\/p>\n\n\n\n
Telo miluje rutinu. Ak si zvykne\u0161 zasp\u00e1va\u0165 a vst\u00e1va\u0165 v rovnak\u00fd \u010das, tvoje biologick\u00e9 hodiny sa nastavia a sp\u00e1nok sa stane prirodzenej\u0161\u00edm. Ide\u00e1lne je, ak m\u00e1\u0161 rovnak\u00fd re\u017eim aj cez v\u00edkendy (aspo\u0148 pribli\u017ene).<\/p>\n\n\n\n
Modr\u00e9 svetlo z mobilu, tabletu alebo po\u010d\u00edta\u010da potl\u00e1\u010da tvorbu melaton\u00ednu \u2013 horm\u00f3nu, ktor\u00fd n\u00e1m pom\u00e1ha zaspa\u0165. Sk\u00fas aspo\u0148 hodinu pred span\u00edm odlo\u017ei\u0165 elektroniku a rad\u0161ej si pre\u010d\u00edta\u0165 knihu alebo si pusti\u0165 relaxa\u010dn\u00fa hudbu.<\/p>\n\n\n\n
Rovnak\u00e1 \u010dinnos\u0165 ka\u017ed\u00fd ve\u010der d\u00e1va telu sign\u00e1l: \u201eJe \u010das \u00eds\u0165 spa\u0165.\u201c M\u00f4\u017ee to by\u0165 tepl\u00fd \u010daj, sprcha, jemn\u00e9 natiahnutie tela, denn\u00edk v\u010fa\u010dnosti alebo medit\u00e1cia. Nech je to \u010doko\u013evek \u2013 d\u00f4le\u017eit\u00e9 je, aby ti to pom\u00e1halo uk\u013eudni\u0165 sa.<\/p>\n\n\n\n
Ide\u00e1lna teplota na sp\u00e1nok je medzi 16\u201319 \u00b0C. V chladnej\u0161ej miestnosti sa sp\u00ed lep\u0161ie, preto\u017ee telo sa prirodzene ochladzuje. Kr\u00e1tke vyvetranie pred span\u00edm pom\u00f4\u017ee aj zlep\u0161i\u0165 kvalitu vzduchu.<\/p>\n\n\n\n
K\u00e1va, energetick\u00e9 n\u00e1poje, ale aj \u010dokol\u00e1da obsahuj\u00fa kofe\u00edn, ktor\u00fd \u0165a m\u00f4\u017ee udr\u017ea\u0165 v bdelosti dlh\u0161ie, ne\u017e si mysl\u00ed\u0161. Sk\u00fas kofe\u00edn obmedzi\u0165 po 14:00. Rovnako sa vyh\u00fdbaj \u0165a\u017ek\u00fdm a mastn\u00fdm jedl\u00e1m tesne pred span\u00edm \u2013 tr\u00e1venie nar\u00fa\u0161a kvalitn\u00fd sp\u00e1nok.<\/p>\n\n\n\n
Levandu\u013ea, medovka alebo harman\u010dek s\u00fa zn\u00e1me svojimi upokojuj\u00facimi \u00fa\u010dinkami. \u010ci u\u017e formou \u010daju, esenci\u00e1lneho oleja do difuz\u00e9ra alebo vank\u00fa\u0161ika \u2013 m\u00f4\u017eu ti pom\u00f4c\u0165 uvo\u013eni\u0165 sa a zaspa\u0165 prirodzenej\u0161ie.<\/p>\n\n\n\n
Ak m\u00e1\u0161 hlavu pln\u00fa my\u0161lienok, nap\u00ed\u0161 si ich na papier \u2013 \u00falohy, obavy, pocity. M\u00f4\u017ee\u0161 si vies\u0165 kr\u00e1tky denn\u00edk alebo si len sp\u00edsa\u0165 \u201eto-do list\u201c na zajtra. Takto si \u201evy\u010dist\u00ed\u0161 hlavu\u201c a myse\u013e sa upokoj\u00ed.<\/p>\n\n\n\n
Ne\u010dakaj, \u017ee zmena pr\u00edde za jednu noc. Telo sa mus\u00ed nau\u010di\u0165 nov\u00fdm rytmom. Bu\u010f l\u00e1skav\u00fd\/\u00e1 k sebe, vytvor si prostredie pre pokojn\u00fd sp\u00e1nok a v\u00fdsledky sa dostavia.<\/p>\n\n\n\n
Dobr\u00fd sp\u00e1nok je dar, ktor\u00fd si m\u00f4\u017ee\u0161 dopria\u0165 aj ty \u2013 bez liekov, len s p\u00e1r jednoduch\u00fdmi zmenami. Telo sa ti odv\u010fa\u010d\u00ed vy\u0161\u0161ou energiou, lep\u0161ou n\u00e1ladou a silnej\u0161ou odolnos\u0165ou vo\u010di stresu. Sk\u00fas dnes aspo\u0148 jeden z tipov \u2013 a zajtra mo\u017eno vstane\u0161 s \u00fasmevom \ud83d\ude0a<\/p>\n","protected":false},"excerpt":{"rendered":"
Sp\u00e1nok nie je luxus, ale z\u00e1kladn\u00e1 potreba. Kvalitn\u00fd sp\u00e1nok ovplyv\u0148uje na\u0161u energiu, imunitu, n\u00e1ladu, ale aj schopnos\u0165 s\u00fastredi\u0165 sa a zvl\u00e1da\u0165 stres. Ak sa r\u00e1no bud\u00ed\u0161 unaven\u00fd\/\u00e1, alebo ve\u010der dlho nem\u00f4\u017ee\u0161 zaspa\u0165, sk\u00fas sa in\u0161pirova\u0165 t\u00fdmito jednoduch\u00fdmi a overen\u00fdmi tipmi. 1. Cho\u010f spa\u0165 (takmer) v\u017edy v rovnakom \u010dase Telo miluje rutinu. Ak si zvykne\u0161 zasp\u00e1va\u0165 […]<\/p>\n","protected":false},"author":4,"featured_media":3105,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[95],"tags":[],"class_list":["post-3104","post","type-post","status-publish","format-standard","has-post-thumbnail","category-rady-a-navody"],"amp_enabled":false,"_links":{"self":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/posts\/3104","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3104"}],"version-history":[{"count":0,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/posts\/3104\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=\/wp\/v2\/media\/3105"}],"wp:attachment":[{"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3104"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3104"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/slovenskymag.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3104"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}