{"id":13114,"date":"2023-09-15T09:49:00","date_gmt":"2023-09-15T07:49:00","guid":{"rendered":"https:\/\/prahaskolska.200.solutions\/?p=13114"},"modified":"2023-10-09T08:36:15","modified_gmt":"2023-10-09T06:36:15","slug":"nedostatek-spanku-ma-vyznamny-vliv-na-nase-telo-prectete-si-jake-jednoduche-kroky-vam-pomohou-predchazet-nespavosti","status":"publish","type":"post","link":"https:\/\/prahaskolska.200.solutions\/?p=13114","title":{"rendered":"Nedostatek sp\u00e1nku m\u00e1 v\u00fdznamn\u00fd vliv na na\u0161e t\u011blo. P\u0159e\u010dt\u011bte si, jak\u00e9 jednoduch\u00e9 kroky v\u00e1m pomohou p\u0159edch\u00e1zet nespavosti"},"content":{"rendered":"\n<p><strong>\u201cTo bude dlouh\u00e1 noc\u201d \u2013 v\u011bta, kter\u00e1 se p\u0159i pomy\u0161len\u00ed na nadch\u00e1zej\u00edc\u00ed test vybav\u00ed mnoha student\u016fm. Tzv. \u201call-nighter\u201d v\u00e1m mo\u017en\u00e1 pom\u016f\u017ee z\u00edskat druh\u00fd den lep\u0161\u00ed zn\u00e1mku, ta v\u00e1m ov\u0161em pravd\u011bpodobn\u011b nestoj\u00ed za jeho d\u016fsledky. Pro\u010d je dostatek sp\u00e1nku d\u016fle\u017eit\u00fd a jak m\u016f\u017ee ovlivnit na\u0161e studijn\u00ed v\u00fdsledky?&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>KOLIK SP\u00c1NKU POT\u0158EBUJEME?<\/strong><\/p>\n\n\n\n<p>Podle \u00fadaj\u016f&nbsp;<a href=\"https:\/\/www.sleepfoundation.org\/how-sleep-works\/how-much-sleep-do-we-really-need\">National Sleep Foundation<\/a>&nbsp;by m\u011bl st\u0159edo\u0161kol\u00e1k ve v\u011bku 14 a\u017e 17 let naspat zhruba 8-10 hodin denn\u011b, studenti ve v\u011bku 18 a\u017e 25 let 7-9 hodin denn\u011b.&nbsp;<\/p>\n\n\n\n<p>P\u0159esn\u00fd po\u010det hodin sp\u00e1nku, kter\u00fd jednotlivec pot\u0159ebuje, odpov\u00edd\u00e1 podle Dr. Edward Pace-Schotta, experta v&nbsp;oblasti sp\u00e1nku, po\u010dtu hodin, kter\u00fd bychom pr\u016fm\u011brn\u011b naspali druh\u00fd t\u00fdden dovolen\u00e9 (prvn\u00ed t\u00fdden teprve doh\u00e1n\u00edme sp\u00e1nkov\u00fd dluh).&nbsp;<\/p>\n\n\n\n<p>P\u0159esto\u017ee je \u010d\u00edslo 8 jako ide\u00e1ln\u00ed po\u010det hodin sp\u00e1nku v\u0161eobecn\u011b zn\u00e1mo,&nbsp;<a href=\"https:\/\/publications.aap.org\/aapnews\/news\/13792?autologincheck=redirected\">pr\u016fzkumy<\/a>&nbsp;ukazuj\u00ed, \u017ee a\u017e 73 % student\u016f st\u0159edn\u00edch \u0161kol sp\u00ed denn\u011b pouze 7 a\u017e 7,5 hodiny. U vysoko\u0161kol\u00e1k\u016f je pr\u016fm\u011brn\u00e1 doba sp\u00e1nku&nbsp;<a href=\"applewebdata:\/\/2E7E0299-4643-4D0A-8AF0-7F794CA8D6E1\/PF%20UK\">6 a\u017e 6,9 hodin<\/a>.<\/p>\n\n\n\n<p><strong>VLIV NEDOSTATKU SP\u00c1NKU (NEJEN) NA STUDIUM&nbsp;<\/strong><\/p>\n\n\n\n<p>Nedostatek sp\u00e1nku m\u016f\u017ee va\u0161e akademick\u00e9 v\u00fdsledky po\u0161kodit hned v&nbsp;n\u011bkolika rovin\u00e1ch \u2013 nejen, \u017ee v\u00e1m ospalost zabr\u00e1n\u00ed vn\u00edmat prob\u00edran\u00e9 u\u010divo na hodin\u00e1ch \u010di p\u0159edn\u00e1\u0161k\u00e1ch, i n\u00e1sledn\u00e9 u\u010den\u00ed doma se pro v\u00e1s stane obt\u00ed\u017en\u011bj\u0161\u00edm. Sp\u00e1nek je toti\u017e jedn\u00edm ze z\u00e1kladn\u00edch faktor\u016f ovliv\u0148uj\u00edc\u00edch na\u0161i pam\u011b\u0165, proto\u017ee pr\u00e1v\u011b b\u011bhem n\u011bj doch\u00e1z\u00ed k&nbsp;p\u0159em\u00edst\u011bn\u00ed nov\u011b nabyt\u00fdch informac\u00ed z&nbsp;kr\u00e1tkodob\u00e9 do dlouhodob\u00e9 pam\u011bti. Kvalitn\u00ed sp\u00e1nek po dvouhodinov\u00e9m u\u010den\u00ed je tak ve v\u00fdsledku daleko efektivn\u011bj\u0161\u00ed ne\u017e&nbsp;<em>all-nighter<\/em>.<\/p>\n\n\n\n<p>Mezi dal\u0161\u00ed d\u016fsledky sp\u00e1nkov\u00e9 deprivace pat\u0159\u00ed podle&nbsp;<a href=\"https:\/\/fisherpub.sjf.edu\/cgi\/viewcontent.cgi?article=1337&amp;context=ur\">studi\u00ed<\/a>&nbsp;nap\u0159\u00edklad oslaben\u00ed imunitn\u00edho syst\u00e9mu, n\u00e1ladovost a v\u011bt\u0161\u00ed n\u00e1chylnost k&nbsp;Alzheimerov\u011b chorob\u011b, rakovin\u011b nebo cukrovce. Dostatek sp\u00e1nku je tak\u00e9 kl\u00ed\u010dov\u00fd pro vypo\u0159\u00e1d\u00e1v\u00e1n\u00ed se se stresem, kter\u00fd je v&nbsp;ur\u010dit\u00e9 m\u00ed\u0159e nevyhnutelnou sou\u010d\u00e1st\u00ed studentsk\u00e9ho \u017eivota.&nbsp;<\/p>\n\n\n\n<p><strong>KDY\u017d PO\u010c\u00cdT\u00c1N\u00cd OVE\u010cEK NEZAB\u00cdR\u00c1&nbsp;<\/strong><\/p>\n\n\n\n<p>Cht\u011bli byste sp\u00e1t v\u00edce, ale nem\u016f\u017eete \u201ezabrat\u201c? Vyzkou\u0161ejte jeden z&nbsp;n\u00e1sleduj\u00edc\u00edch tip\u016f Dr. Pace-Schotta:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li><strong>Omezte p\u0159\u00edjem kofeinu p\u0159ed span\u00edm.<\/strong><\/li>\n<\/ol>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3805807\/\">Studie<\/a>&nbsp;ukazuj\u00ed, \u017ee pro zdrav\u00fd sp\u00e1nek je t\u0159eba nekonzumovat kofein nejm\u00e9n\u011b 6 hodin p\u0159ed span\u00edm, ide\u00e1ln\u00ed \u010das na posledn\u00ed k\u00e1vu dne je tedy zhruba ve \u010dty\u0159i odpoledne.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Odlo\u017ete hodinu p\u0159ed span\u00edm elektronick\u00e1 za\u0159\u00edzen\u00ed.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Modr\u00e9 sv\u011btlo, kter\u00fdm na n\u00e1s telefony, tablety a po\u010d\u00edta\u010de sv\u00edt\u00ed, zabra\u0148uje zvy\u0161ov\u00e1n\u00ed hladiny melatoninu, hormonu zodpov\u011bdn\u00e9ho za pocit \u00fanavy. V&nbsp;ide\u00e1ln\u00edm p\u0159\u00edpad\u011b bychom se jim tedy m\u011bli p\u0159ed span\u00edm vyhnout, nebo si na nich alespo\u0148 zapnout filtr, kter\u00fd toto sv\u011btlo blokuje.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dbejte na dostatek fyzick\u00e9 aktivity p\u0159es den.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Trocha cvi\u010den\u00ed ka\u017ed\u00fd den usnad\u0148uje ve\u010dern\u00ed us\u00edn\u00e1n\u00ed, minim\u00e1ln\u011b 2 hodiny p\u0159ed span\u00edm byste ale m\u011bli t\u011blu dop\u0159\u00e1t odpo\u010dinek.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Dodr\u017eujte sp\u00e1nkov\u00fd re\u017eim.&nbsp;<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Sna\u017ete se chodit sp\u00e1t a vst\u00e1vat pravideln\u011b ve stejnou dobu. Va\u0161e t\u011blo si tak navykne na sp\u00e1nkovou rutinu, p\u0159izp\u016fsob\u00ed se j\u00ed a bude v\u011bd\u011bt, kdy je \u010das usnout.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Postel je jen na span\u00ed.<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Nau\u010dte se, \u017ee v&nbsp;posteli se sp\u00ed. Pokud budete v&nbsp;posteli pouze sp\u00e1t a netahat si do n\u00ed pr\u00e1ci do \u0161koly nebo t\u0159eba j\u00eddlo, v\u00e1\u0161 mozek si postel spoj\u00ed se sp\u00e1nkem, bude se na n\u011bj soust\u0159edit, a us\u00edn\u00e1n\u00ed pro v\u00e1s bude jednodu\u0161\u0161\u00ed.&nbsp;<\/p>\n\n\n\n<p>Studium na st\u0159edn\u00ed i vysok\u00e9 \u0161kole m\u016f\u017ee b\u00fdt \u010dasov\u011b velmi n\u00e1ro\u010dn\u00e9, kvalitn\u00ed sp\u00e1nek by pro n\u00e1s ov\u0161em m\u011bl, jako z\u00e1klad zdrav\u00e9ho \u017eivotn\u00edho stylu, z\u016fstat prioritou.\u00a0<\/p>\n\n\n\n<p><sup>Zdroj \u00favodn\u00edho obr\u00e1zku: <a href=\"https:\/\/unsplash.com\/@kstonematheson\">Kate Stone Matheson<\/a> \/ Unsplash<\/sup><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cTo bude dlouh\u00e1 noc\u201d \u2013 v\u011bta, kter\u00e1 se p\u0159i pomy\u0161len\u00ed na nadch\u00e1zej\u00edc\u00ed test vybav\u00ed mnoha student\u016fm. Tzv. \u201call-nighter\u201d v\u00e1m mo\u017en\u00e1 pom\u016f\u017ee z\u00edskat druh\u00fd den lep\u0161\u00ed zn\u00e1mku, ta v\u00e1m ov\u0161em pravd\u011bpodobn\u011b nestoj\u00ed za jeho d\u016fsledky. Pro\u010d je dostatek sp\u00e1nku d\u016fle\u017eit\u00fd a jak m\u016f\u017ee ovlivnit na\u0161e studijn\u00ed v\u00fdsledky?&nbsp; KOLIK SP\u00c1NKU POT\u0158EBUJEME? Podle \u00fadaj\u016f&nbsp;National Sleep Foundation&nbsp;by m\u011bl st\u0159edo\u0161kol\u00e1k [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":13116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_breakdance_hide_in_design_set":false,"_breakdance_tags":"","footnotes":""},"categories":[43],"tags":[],"class_list":["post-13114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-pro-studenty"],"acf":[],"_links":{"self":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts\/13114","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/users\/38"}],"replies":[{"embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=13114"}],"version-history":[{"count":3,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts\/13114\/revisions"}],"predecessor-version":[{"id":13707,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/posts\/13114\/revisions\/13707"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=\/wp\/v2\/media\/13116"}],"wp:attachment":[{"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=13114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=13114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prahaskolska.200.solutions\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=13114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}