{"id":4069,"date":"2018-11-13T13:08:27","date_gmt":"2018-11-13T12:08:27","guid":{"rendered":"https:\/\/www.novynabytok.sk\/blog\/?p=4069"},"modified":"2025-07-14T16:30:12","modified_gmt":"2025-07-14T14:30:12","slug":"6-tipov-pre-vas-dokonaly-spanok","status":"publish","type":"post","link":"https:\/\/www.novynabytok.sk\/blog\/6-tipov-pre-vas-dokonaly-spanok\/","title":{"rendered":"6 tipov, pre v\u00e1\u0161 dokonal\u00fd sp\u00e1nok"},"content":{"rendered":"

Ak m\u00e1te probl\u00e9m v noci zaspa\u0165 alebo sa r\u00e1no zob\u00fadzate unaven\u00fd je jasn\u00e9, \u017ee m\u00e1te probl\u00e9m. Za probl\u00e9my so sp\u00e1nkom m\u00f4\u017ee by\u0165 stres, ale aj nepohodln\u00fd matrac ale aj r\u00f4zne zlozvyky. Porad\u00edme v\u00e1m, ako si zabezpe\u010di\u0165 kvalitn\u00fd a pokojn\u00fd sp\u00e1nok.<\/p>\n

1. tip – Spr\u00e1vny matrac<\/strong><\/h2>\n

Pohodln\u00e1 poste\u013e a predov\u0161etk\u00fdm kvalitn\u00fd matrac<\/a> maj\u00fa ve\u013ek\u00fd vplyv na kvalitu sp\u00e1nku.<\/strong> Okrem toho, \u017ee rozli\u0161ujeme matrace pru\u017einov\u00e9 a penov\u00e9 podstatn\u00e1 je hlavne ich tvrdos\u0165. Po\u010das sp\u00e1nku by mala by\u0165 chrbtica v prirodzenej polohe a ma\u0165 optim\u00e1lnu oporu. Do pr\u00edli\u0161 m\u00e4kk\u00e9ho matraca sa telo ponor\u00ed<\/strong> a v\u00fdsledkom tejto neprirodzenej polohy m\u00f4\u017ee by\u0165 boles\u0165 v oblasti bedier aj probl\u00e9my s platni\u010dkami<\/strong>. Podobn\u00e9 probl\u00e9my ale m\u00f4\u017ee sp\u00f4sobi\u0165 aj pr\u00edli\u0161 tvrd\u00fd matrac.<\/strong> Najlep\u0161ie je, vysk\u00fa\u0161a\u0165 si v predajni alebo showroome matrace r\u00f4znych typov a tvrdost\u00ed. Ak\u00fa tvrdos\u0165 si vyberiete by sa malo odv\u00edja\u0165 aj od telesnej hmotnosti.<\/strong> Aby bola chrbtica optim\u00e1lne podopret\u00e1 osoby s priemernou hmotnos\u0165ou si m\u00f4\u017eu vybra\u0165 aj m\u00e4k\u0161ie matrace, \u013eudia s nadv\u00e1hou by si mali vybera\u0165 sk\u00f4r tie tvrd\u0161ie. D\u00f4le\u017eit\u00fd je samozrejme aj kvalitn\u00fd a nepo\u0161koden\u00fd ro\u0161t.<\/p>\n

\"\"<\/a><\/p>\n

2. tip – Ve\u013ekos\u0165 postele<\/strong><\/h2>\n

Po\u010das sp\u00e1nku \u010dlovek men\u00ed polohy a tak je logick\u00e9, \u017ee potrebuje dos\u0165 priestoru. Poste\u013e mus\u00ed ma\u0165 dostato\u010dn\u00e9 rozmery pokia\u013e ide o d\u013a\u017eku aj o \u0161\u00edrku. Pri jednol\u00f4\u017ekov\u00fdch posteliach pre dospel\u00fa osobu je minim\u00e1lna \u0161\u00edrka 80 cm<\/strong>, ale \u0161ir\u0161\u00edm l\u00f4\u017ekom ur\u010dite ni\u010d nepokaz\u00edte, sk\u00f4r naopak. Pri man\u017eelsk\u00fdch posteliach je odpor\u00fa\u010dan\u00e1 minim\u00e1lna \u0161\u00edrka 180 cm<\/strong>, preto\u017ee mus\u00ed dopria\u0165 dostatok priestoru dvom \u013eu\u010fom. K\u00fapi\u0165 sa ale daj\u00fa aj postele so \u0161\u00edrkou 200 cm, ktor\u00e9 s\u00fa o poznanie pohodlnej\u0161ie. D\u013a\u017eka postele sa odv\u00edja od v\u00fd\u0161ky \u010dloveka, ktor\u00fd v nej bude spa\u0165. K svojej v\u00fd\u0161ke by ste mali pripo\u010d\u00edta\u0165 minim\u00e1lne 20 cm a dostanete vhodn\u00fa d\u013a\u017eku postele.<\/strong> Samozrejme dnes nie je probl\u00e9m necha\u0165 vyrobi\u0165 aj poste\u013e na mieru.<\/p>\n

\"\"<\/a><\/p>\n

3. tip – Zbavte sa zlozvykov<\/strong><\/h2>\n

Ak neviete zaspa\u0165 alebo sa po\u010das noci bud\u00edte pr\u00ed\u010dinou m\u00f4\u017ee by\u0165 aj alkohol kofe\u00edn alebo faj\u010denie<\/strong>. To, \u017ee kofe\u00edn m\u00e1 \u010dloveka nabudi\u0165 je zn\u00e1me a m\u00e1lokto si d\u00e1 k\u00e1vu pred span\u00edm. Niektor\u00ed \u013eudia ale m\u00f4\u017eu ma\u0165 probl\u00e9m zaspa\u0165 aj kv\u00f4li poobednej \u0161\u00e1lke k\u00e1vy. Okrem toho treba myslie\u0165 na to, \u017ee kofe\u00edn obsahuje napr\u00edklad aj \u010dierny \u010daj<\/strong> a teda aj niektor\u00e9 \u010dajov\u00e9 zmesi, \u010dokol\u00e1da alebo lieky proti bolesti<\/strong>. Aj ke\u010f alkohol obvykle sp\u00f4sob\u00ed, \u017ee \u010dlovek zasp\u00ed nenechajte sa zmias\u0165. Po\u017eitie alkoholick\u00fdch n\u00e1pojov pred span\u00edm \u010dasto sp\u00f4sobuje preru\u0161enie sp\u00e1nku po\u010das noci. <\/strong>Najsk\u00f4r teda pokojne zasp\u00edte, ale budete sa budi\u0165 po\u010das noci a rozhodne si neodd\u00fdchnete. Aspo\u0148 1-2 hodiny pred span\u00edm by ste mali zabudn\u00fa\u0165 aj na cigarety.<\/strong> Aj faj\u010denie v\u00e1s m\u00f4\u017ee sk\u00f4r nabudi\u0165 ne\u017e upokoji\u0165 pred span\u00edm. Objavi\u0165 sa m\u00f4\u017eu probl\u00e9my so zasp\u00e1van\u00edm, zl\u00e9 sny aj \u0165a\u017ek\u00e9 rann\u00e9 vst\u00e1vanie.<\/p>\n

4. tip – Ve\u010dern\u00e1 rutina<\/strong><\/h2>\n

Aj ke\u010f stereotypu sa obvykle sna\u017e\u00edme vyh\u00fdba\u0165, pre pokojn\u00fd sp\u00e1nok je pomerne d\u00f4le\u017eit\u00fd. \u00a0Telo by sa malo pripravi\u0165 na to, \u017ee bude nasledova\u0165 oddych. Vynecha\u0165 by ste tak mali aktivity, ktor\u00e9 v\u00e1s stresuj\u00fa a rozhodne by ste pred sp\u00e1nkom nemali pracova\u0165.<\/strong> Asi 2 hodiny pred span\u00edm nemali jes\u0165 a na ve\u010deru s\u00fa vhodn\u00e9 sk\u00f4r \u013eahko str\u00e1vite\u013en\u00e9 jedl\u00e1. Miesto telev\u00edzie alebo po\u010d\u00edta\u010da sa venujte rad\u0161ej knihe alebo relaxujte. Taktie\u017e by ste mali chodi\u0165 spa\u0165 aj r\u00e1no vst\u00e1va\u0165 v rovnak\u00fa hodinu.<\/strong><\/p>\n

5. tip – \u0160portujte<\/strong><\/h2>\n

\u0160port a fyzick\u00e1 aktivita ur\u010dite dopom\u00e1haj\u00fa dobr\u00e9mu sp\u00e1nku. Pri t\u00fdchto \u010dinnostiach sa telo unav\u00ed, ale myse\u013e sa obvykle vy\u010dist\u00ed a upokoj\u00ed. Cvi\u010denie by ste si ale mali dobre napl\u00e1nova\u0165, preto\u017ee 2 hodiny pred sp\u00e1nkom sa u\u017e neodpor\u00fa\u010da \u0161portova\u0165.<\/strong> Pri cvi\u010den\u00ed sa toti\u017e uvo\u013e\u0148uje horm\u00f3n kortizol, ktor\u00fd telo nabud\u00ed a tak by sa v\u00e1m hne\u010f po cvi\u010den\u00ed zasp\u00e1valo naozaj \u0165a\u017eko. Ak m\u00e1te probl\u00e9m zaspa\u0165, pom\u00f4c\u0165 v\u00e1m m\u00f4\u017ee aj ve\u010dern\u00e1 prech\u00e1dzka alebo j\u00f3ga.<\/p>\n

6. tip – Pr\u00edjemn\u00e9 prostredie<\/strong><\/h2>\n

V sp\u00e1lni, resp. v miestnosti kde sp\u00e1vate by ste nemali by\u0165 ni\u010d\u00edm ru\u0161en\u00fd ani stresovan\u00fd. Do sp\u00e1lne<\/a> rozhodne nepatr\u00ed telev\u00edzor, po\u010d\u00edta\u010d a \u010doko\u013evek, \u010do s\u00favis\u00ed s pr\u00e1cou.<\/strong> Taktie\u017e by ste sa mali vyhn\u00fa\u0165 v\u00fdrazn\u00fdm a agres\u00edvnym farb\u00e1m ako je \u010derven\u00e1, oran\u017eov\u00e1 \u010di \u017elt\u00e1 a voli\u0165 sk\u00f4r modr\u00fa a zelen\u00fa alebo jemn\u00e9 pastelov\u00e9 odtiene. Po\u010das sp\u00e1nku by mala by\u0165 v miestnosti \u00fapln\u00e1 tma<\/strong>, aby v\u00e1s ni\u010d neru\u0161ilo.<\/p>\n

\"\"<\/a><\/p>\n

Zasp\u00edte hne\u010f ako si \u013eahnete do postele, alebo m\u00e1te zo zasp\u00e1van\u00edm probl\u00e9m a bud\u00edte sa aj po\u010das noci?<\/p>\n","protected":false},"excerpt":{"rendered":"

Ak m\u00e1te probl\u00e9m v noci zaspa\u0165 alebo sa r\u00e1no zob\u00fadzate unaven\u00fd je jasn\u00e9, \u017ee m\u00e1te probl\u00e9m. Za probl\u00e9my so sp\u00e1nkom m\u00f4\u017ee by\u0165 stres, ale aj nepohodln\u00fd matrac ale aj r\u00f4zne…<\/p>\n","protected":false},"author":7,"featured_media":4077,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,15,13,17],"tags":[147,216,59,191,206,217],"class_list":["post-4069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-byvajme-zdravo","category-rady-pri-vybere-nabytku","category-rozne-styly-a-dizajny","category-spalna-inspiracie","tag-matrac","tag-oddych","tag-postel","tag-relax","tag-spanok","tag-zdravie"],"yoast_head":"\n6 tipov, pre v\u00e1\u0161 dokonal\u00fd sp\u00e1nok | Blog Nov\u00fdN\u00e1bytok.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.novynabytok.sk\/blog\/6-tipov-pre-vas-dokonaly-spanok\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 tipov, pre v\u00e1\u0161 dokonal\u00fd sp\u00e1nok | Blog Nov\u00fdN\u00e1bytok.sk\" \/>\n<meta property=\"og:description\" content=\"Ak m\u00e1te probl\u00e9m v noci zaspa\u0165 alebo sa r\u00e1no zob\u00fadzate unaven\u00fd je jasn\u00e9, \u017ee m\u00e1te probl\u00e9m. 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