[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.pglbc.cz\/jak-na-lepsi-spanek-a-rano\/#Article","mainEntityOfPage":"https:\/\/www.pglbc.cz\/jak-na-lepsi-spanek-a-rano\/","headline":"Jak na lep\u0161\u00ed sp\u00e1nek a r\u00e1no","name":"Jak na lep\u0161\u00ed sp\u00e1nek a r\u00e1no","description":"Mnoho lid\u00ed m\u00e1 probl\u00e9my se sp\u00e1nkem a k donucen\u00ed se k probouzen\u00ed vyu\u017e\u00edvaj\u00ed je\u0161t\u011b hor\u0161\u00edch metod. P\u0159esto se lze \u0159\u00eddit jednoduch\u00fdmi radami, pomoc\u00ed nich\u017e budete lehce us\u00ednat a lehce se probouzet. \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Prvn\u00ed d\u016fle\u017eitou radou je \u010das. P\u0159esto\u017ee ne v\u017edy chod\u00edte sp\u00e1t ve stejnou dobu, m\u011bli byste v\u011bt\u0161inu \u010dasu dodr\u017eovat alespo\u0148 p\u0159ibli\u017en\u00e9 obdob\u00ed pro chozen\u00ed do postele. Nemus\u00ed to b\u00fdt<br><br><a class=\"more-link\" href=\"https:\/\/www.pglbc.cz\/jak-na-lepsi-spanek-a-rano\/\">\u010c\u00edst v\u00edce<\/a>","datePublished":"2019-06-18","dateModified":"2019-06-18","author":{"@type":"Person","@id":"https:\/\/www.pglbc.cz\/author\/#Person","name":"","url":"https:\/\/www.pglbc.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/da76ffe9456a057fb26f92cd8eb3d2effca853864e9ae2a35290bd1e10b1f7d4?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/da76ffe9456a057fb26f92cd8eb3d2effca853864e9ae2a35290bd1e10b1f7d4?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"pglbc.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.pglbc.cz\/wp-content\/uploads\/img_a347295_w2261_t1561542043.jpg","url":"https:\/\/www.pglbc.cz\/wp-content\/uploads\/img_a347295_w2261_t1561542043.jpg","height":0,"width":0},"url":"https:\/\/www.pglbc.cz\/jak-na-lepsi-spanek-a-rano\/","wordCount":420,"articleBody":"Mnoho lid\u00ed m\u00e1 probl\u00e9my se sp\u00e1nkem a k donucen\u00ed se k probouzen\u00ed vyu\u017e\u00edvaj\u00ed je\u0161t\u011b hor\u0161\u00edch metod. P\u0159esto se lze \u0159\u00eddit jednoduch\u00fdmi radami, pomoc\u00ed nich\u017e budete lehce us\u00ednat a lehce se probouzet.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Prvn\u00ed d\u016fle\u017eitou radou je \u010das. P\u0159esto\u017ee ne v\u017edy chod\u00edte sp\u00e1t ve stejnou dobu, m\u011bli byste v\u011bt\u0161inu \u010dasu dodr\u017eovat alespo\u0148 p\u0159ibli\u017en\u00e9 obdob\u00ed pro chozen\u00ed do postele. Nemus\u00ed to b\u00fdt nutn\u011b v 9 hodin ve\u010der, ale pokud u\u017e tak chod\u00edte \u010dasto sp\u00e1t, rozhodn\u011b byste si z toho m\u011bli vytvo\u0159it rutinu.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Stejn\u00fd sp\u00e1nek a stejn\u00e9 probouzen\u00ed, to byste m\u011bli propojit z\u00e1rove\u0148. Vst\u00e1vat p\u0159ibli\u017en\u011b v podobn\u00fd \u010das, kdy u\u017e jste dostate\u010dn\u011b vyspal\u00ed a v\u00edte, kolik hodin v\u00e1m sta\u010d\u00ed, je podstatnou v\u00fdhodou. Kdy\u017e toti\u017e sp\u00edte m\u00e9n\u011b nebo v\u00edce, va\u0161e t\u011blo je pak unaven\u00e9 a bez energie.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Sp\u00e1nkov\u00e1 hygiena k tomu tak\u00e9 pat\u0159\u00ed. B\u011bhem span\u00ed byste nem\u011bli poslouchat p\u00edsni\u010dky, nem\u011bli byste m\u00edt zapnut\u00e9 obrazovky, d\u016fle\u017eit\u00e1 je toti\u017e tma. Stejn\u011b tak byste m\u011bli m\u00edt dostate\u010dn\u00fd p\u0159\u00edsun vzduchu. Nechte si p\u0159es noc alespo\u0148 pootev\u0159en\u00e9 okno. Pokud je v\u00e1m zima, p\u0159ikryjte se. Nen\u00ed to o tom, pob\u00fdt celou noc v mrazu, ale m\u00edt alespo\u0148 mal\u00fd p\u0159\u00edsun \u010dist\u00e9ho vzduchu, aby se v\u00e1m dob\u0159e d\u00fdchalo.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nezapom\u00ednejte m\u011bnit povle\u010den\u00ed. V \u010dist\u00e9m povle\u010den\u00ed se sp\u00ed nejl\u00edp a po n\u011bjak\u00e9 dob\u011b je t\u0159eba si vz\u00edt nov\u00e9, aby nebylo \u0161pinav\u00e9 nebo propocen\u00e9. Pokud m\u00e1te alergii, m\u011b\u0148te povle\u010den\u00ed \u010dast\u011bji, obzvl\u00e1\u0161\u0165 u pol\u0161t\u00e1\u0159\u016f. D\u016fvod, pro\u010d se v\u00e1m m\u016f\u017ee h\u016f\u0159e sp\u00e1t, mohou b\u00fdt alergeny. Ty se v pol\u0161t\u00e1\u0159i hromad\u00ed.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Zaru\u010den\u00fd pomocn\u00edkem k us\u00edn\u00e1n\u00ed je nap\u0159\u00edklad kn\u00ed\u017eka. M\u011bli byste pro ni m\u00edt dostatek sv\u011btla a sta\u010d\u00ed p\u00e1r str\u00e1nek k tomu, abyste se rozhodli, \u017ee zhasnete a usnete. Ob\u010das pom\u016f\u017ee tak\u00e9 film. P\u0159esto\u017ee to nen\u00ed asi nejlep\u0161\u00ed volbou kv\u016fli rozsv\u00edcen\u00e9 obrazovce, je v\u0161ak tak\u00e9 mo\u017en\u00fd. No a nebo m\u016f\u017eete zkusit meditaci, kter\u00e1 v\u00e1m pom\u016f\u017ee od stresu a p\u0159\u00edjemn\u011b v\u00e1s unav\u00ed. Provozujte ji ka\u017ed\u00fd den a ke klidn\u00e9mu sp\u00e1nku se budete c\u00edtit vyrovnan\u011b.                                                                                                                                                                                                                                                                                                                                                                                        4.3\/5 - (7 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak na lep\u0161\u00ed sp\u00e1nek a r\u00e1no","item":"https:\/\/www.pglbc.cz\/jak-na-lepsi-spanek-a-rano\/#breadcrumbitem"}]}]