[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.kosma.sk\/ako-sa-kvalitne-vyspat\/#Article","mainEntityOfPage":"https:\/\/www.kosma.sk\/ako-sa-kvalitne-vyspat\/","headline":"Ako sa kvalitne vyspa\u0165?","name":"Ako sa kvalitne vyspa\u0165?","description":"1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pravideln\u00fd syst\u00e9m \u2013 Stanovte si pravideln\u00e9 \u010dasy vst\u00e1vania a\u00a0chodenia spa\u0165. Toto by ste mali dodr\u017ea\u0165 aj cez v\u00edkendy. Ak v\u00a0soboru vst\u00e1va\u0165 skoro nemus\u00edte, sp\u00e1nok …","datePublished":"2018-05-17","dateModified":"2018-05-17","author":{"@type":"Person","@id":"https:\/\/www.kosma.sk\/author\/#Person","name":"","url":"https:\/\/www.kosma.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/f2ab007ed309e3d84abcf4139c5580b2bc94c721f9294eeb027f25de56e0a35e?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/f2ab007ed309e3d84abcf4139c5580b2bc94c721f9294eeb027f25de56e0a35e?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"kosma.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.kosma.sk\/wp-content\/uploads\/img_a289641_w2015_t1531842259.jpg","url":"https:\/\/www.kosma.sk\/wp-content\/uploads\/img_a289641_w2015_t1531842259.jpg","height":0,"width":0},"url":"https:\/\/www.kosma.sk\/ako-sa-kvalitne-vyspat\/","wordCount":373,"articleBody":"1.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pravideln\u00fd syst\u00e9m \u2013 Stanovte si pravideln\u00e9 \u010dasy vst\u00e1vania a\u00a0chodenia spa\u0165. Toto by ste mali dodr\u017ea\u0165 aj cez v\u00edkendy. Ak v\u00a0soboru vst\u00e1va\u0165 skoro nemus\u00edte, sp\u00e1nok o\u00a0nieko\u013eko hod\u00edn zbyto\u010dne nepredl\u017eujte. Nepotrebujete to.2.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cho\u010fte sp\u00e1va\u0165 sk\u00f4r \u2013Prv\u00e1 polovica noci, asi od 22:00 do 02:00 je najefekt\u00edvnej\u0161ia na kvalitn\u00fd a\u00a0neru\u0161iv\u00fd sp\u00e1nok. Sp\u00e1nok cez tento \u010das je hlb\u0161\u00ed a\u00a0ob\u010derstv\u00ed v\u00e1s lep\u0161ie.3.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 D\u013a\u017eka sp\u00e1nku \u2013Spa\u0165 by sme mali v\u00a0intervale od \u0161iestich do deviatich hod\u00edn.4.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Nepreru\u0161ujte sp\u00e1nok \u2013Preru\u0161ovan\u00fd sp\u00e1nok nie je dobr\u00fd, neosvie\u017ei v\u00e1s tak, ako nepretr\u017eit\u00fd, ktor\u00fd je ove\u013ea kvalitnej\u0161\u00ed.5.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Netr\u00e1pte svoj \u017eal\u00fadok \u2013D\u00f4le\u017eit\u00fdm faktorom je tr\u00e1venie. Pred span\u00edm aspo\u0148 3 alebo 4 hodiny nejedzte a\u00a0vynechajte mastn\u00e9 a\u00a0vypr\u00e1\u017ean\u00e9 jedl\u00e1. Na ve\u010deru si dajte nie\u010do \u013eahk\u00e9 a\u00a0jednoducho str\u00e1vite\u013en\u00e9, napr\u00edklad zeleninu alebo ovocie \u010di chlieb.6.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Bu\u010fte cez de\u0148 akt\u00edvny \u2013Denn\u00e1 \u0161portov\u00e1 aktivita zaru\u010duje lep\u0161\u00ed sp\u00e1nok.7.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pozor na h\u00e1dky \u2013V\u00fdmena n\u00e1zorov po ve\u010deri nie je t\u00e1 najlep\u0161ia. Zvy\u0161uje stres a\u00a0ten teda najlep\u0161\u00edm pomocn\u00edkom pre zdrav\u00fd sp\u00e1nok nie je.8.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Pozor s\u00a0kofe\u00ednom \u2013Kofe\u00edn zvy\u010dajne v\u00a0na\u0161om organizme pracuje tak 3 a\u017e 5 hod\u00edn, no pri niektor\u00fdch jedincoch m\u00f4\u017ee trva\u0165 podstatne viac. Ve\u010dern\u00e9 posedenia v\u00a0kaviar\u0148ach tie\u017e ve\u013emi kvalitn\u00e9mu sp\u00e1nku nepom\u00e1haj\u00fa.9.\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Cigarety \u2013Tie si pred span\u00edm odpustite. M\u00f4\u017eu takisto sp\u00f4sobi\u0165 nespavos\u0165. M\u00f4\u017ee sa sta\u0165, \u017ee v\u00e1s sk\u00f4r nabudia ako sa z\u00a0nich stanete ospal\u00fdmi.10.\u00a0\u00a0 Alkohol \u2013Mnoho \u013eud\u00ed si mysl\u00ed, \u017ee alkohol je dobr\u00e9 sedat\u00edvum, no opak je pravdou, alkohol preru\u0161uje sp\u00e1nok a\u00a0to nehovoriac o\u00a0takzvanej opici. Ored span\u00edm sa mu definit\u00edvne vyhnite.11.\u00a0\u00a0 Dajte si med \u2013Pred umyt\u00edm zubov si z\u00a0neho dajte za jednu ly\u017eicu do \u010daju alebo mlieka. Svoj\u00edm zlo\u017een\u00edm v\u00e1m pom\u00f4\u017ee zaspa\u0165.12.\u00a0\u00a0 Vyvetrajte \u2013Pred span\u00edm si vpustite do izby kysl\u00edk. V\u00a0okol\u00ed \u010derstv\u00e9ho vzduchu sa sp\u00ed omnoho pr\u00edjemnej\u0161ie ako v\u00a0zadusenej izbe.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Ako sa kvalitne vyspa\u0165?","item":"https:\/\/www.kosma.sk\/ako-sa-kvalitne-vyspat\/#breadcrumbitem"}]}]