{"id":6520,"date":"2018-06-16T11:56:33","date_gmt":"2018-06-16T09:56:33","guid":{"rendered":"https:\/\/zdravovek.eu\/?p=6520"},"modified":"2020-09-15T19:10:45","modified_gmt":"2020-09-15T17:10:45","slug":"jak-nejrychleji-usnout","status":"publish","type":"post","link":"https:\/\/zdravovek.eu\/cs\/jak-nejrychleji-usnout\/","title":{"rendered":"Jak nejrychleji usnout – tipy a triky"},"content":{"rendered":"

V na\u0161em p\u0159edchoz\u00edm \u010dl\u00e1nku jste se dozv\u011bd\u011bli o tom,\u00a0jak\u00e9 jsou p\u0159\u00ed\u010diny a l\u00e9\u010dba nespavosti<\/a>.<\/p>\n

Pokud v\u0161ak st\u00e1le nev\u00edte jak na to, v tomto d\u00edlu v\u00e1m prozrad\u00edme ty nejov\u011b\u0159en\u011bj\u0161\u00ed tipy, jak nejrychleji usnout<\/strong> a u\u017e\u00edvat si kvalitn\u00ed a hlubok\u00fd sp\u00e1nek<\/strong>.<\/p>\n\n

Zlep\u0161en\u00edm sp\u00e1nku se zlep\u0161uje celkov\u00e9 fyzick\u00e9 zdrav\u00ed, imunita a pozornost<\/strong> b\u011bhem dne. Tak\u00e9 se posiluje<\/strong> va\u0161e pam\u011b\u0165<\/strong> a ukl\u00e1d\u00e1n\u00ed vzpom\u00ednek z p\u0159edchoz\u00edho dne.<\/p>\n

Sp\u00e1nek m\u00e1 nemal\u00fd vliv i na na\u0161i n\u00e1ladu<\/strong>, proto byste \u0159e\u0161en\u00ed probl\u00e9m\u016f s us\u00edn\u00e1n\u00edm nem\u011bli odkl\u00e1dat.!<\/p>\n

Ne\u017e si lehnete do postele<\/h2>\n

Sly\u0161eli jste u\u017e o sp\u00e1nkov\u00e9 hygien\u011b<\/strong>?<\/p>\n

Mnoho lid\u00ed \u0159\u00edk\u00e1, \u017ee nev\u00ed jak rychle usnout, p\u0159itom nedodr\u017euj\u00ed z\u00e1kladn\u00ed sp\u00e1nkov\u00e9 doporu\u010den\u00ed<\/strong>.<\/p>\n

Co byste tedy m\u011bli p\u0159ed span\u00edm d\u011blat a \u010deho se vyvarovat?<\/p>\n

Jak usnout bez l\u00e9k\u016f a co nejp\u0159irozen\u011bji<\/strong>?<\/p>\n

D\u016fle\u017eit\u00e9<\/span> je<\/span> to<\/span>,<\/span> kde<\/span> sp\u00edme<\/span><\/span><\/h3>\n

V<\/span> lo\u017enici<\/span> jsou d\u016fle\u017eit\u00e9<\/span> zejm\u00e9na<\/span> 3<\/span> prvky<\/span>:<\/span><\/span><\/p>\n

    \n
  1. tma<\/span><\/strong><\/li>\n
  2. ticho<\/span><\/strong><\/li>\n
  3. teplota<\/span><\/strong><\/li>\n<\/ol>\n

    M\u00edstnost<\/span> ve kter\u00e9<\/span> sp\u00edte<\/span> nep\u0159et\u00e1p\u011bjte<\/span><\/strong>.<\/span> Vhodn\u011bj\u0161\u00ed<\/span> jsou sp\u00ed\u0161e<\/span> m\u00e9n\u011b<\/span> vyh\u0159\u00e1t\u00e9<\/span> m\u00edstnosti.<\/span> Postarejte se<\/span> aby<\/span> bylo<\/span> v<\/span> m\u00edstnosti<\/span> dostatek<\/span> tmy<\/span> a<\/span> ticha<\/span><\/strong>.<\/span> Pokud bydl\u00edte<\/span> v<\/span> hlu\u010dn\u011bj\u0161\u00edch<\/span> \u010d\u00e1stech<\/span> m\u011bsta, p\u0159\u00edpadn\u011b<\/span> v\u00e1\u0161<\/span> partner<\/span> chr\u00e1pe<\/span>,<\/span> vyzkou\u0161ejte<\/span> \u0161punty<\/span> do<\/span> u\u0161\u00ed<\/span><\/strong>.<\/span><\/span><\/p>\n

    D\u016fle\u017eit\u00e9<\/span> je<\/span> tak\u00e9<\/span> pohodl\u00ed, kter\u00e9<\/span> m\u00e1te<\/span> p\u0159i us\u00edn\u00e1n\u00ed<\/span>.<\/span><\/span><\/p>\n

    Proto dbejte<\/span> na<\/span> kvalitn\u00ed<\/span> <\/strong>matrace<\/strong> a<\/span> anatomick\u00e9<\/span> tvrd\u00e9<\/span> pol\u0161t\u00e1\u0159e<\/span>.<\/span> R\u00e1no<\/span> se vzbud\u00edte<\/span> sv\u011b\u017e\u00ed<\/span> a<\/span> bez<\/span> bolesti<\/span> p\u00e1te\u0159e<\/span>.<\/span> Zvolte<\/span> si<\/span> pohodln\u00e9<\/span> py\u017eamo<\/span><\/strong> z<\/span> p\u0159\u00edrodn\u00edch materi\u00e1l\u016f<\/span>, ve kter\u00e9m se<\/span> bude<\/span> teplota<\/span> va\u0161eho t\u011bla<\/span> p\u0159irozen\u011b<\/span> regulovat<\/span>.<\/span> Pohodln\u00e9<\/span> a<\/span> voln\u00e9 oble\u010den\u00ed<\/span> v\u00e1m<\/span> pom\u016f\u017ee<\/span> regulovat<\/span> teplotu<\/span> t\u011bla, \u010d\u00edm\u017e<\/span> umo\u017en\u00ed<\/span> rychlej\u0161\u00ed<\/span> usnut\u00ed<\/span>.<\/span> Ide\u00e1ln\u00ed<\/span> je<\/span> nenosit<\/span> b\u011bhem<\/span> sp\u00e1nku<\/span> \u017e\u00e1dn\u00e9 oble\u010den\u00ed<\/span>.<\/span><\/span><\/p>\n

    Poloha p\u0159i<\/span> sp\u00e1nku<\/span><\/span><\/h3>\n

    Kvalita<\/span> sp\u00e1nku<\/span> m\u016f\u017ee<\/span> z\u00e1viset<\/span> i<\/span> na tom, jak<\/strong><\/span> b\u011bhem<\/span> noci<\/span> le\u017e\u00edte<\/span><\/strong>.<\/span><\/span><\/p>\n

    Zn\u00e1me<\/span> 3 hlavn\u00ed<\/span> sp\u00e1nkov\u00e9<\/span> polohy:<\/span> na<\/span> z\u00e1dech,<\/span> na<\/span> b\u0159i\u0161e<\/span> a<\/span> na<\/span> boku.<\/span> V<\/span> minulosti<\/span> se<\/span> prosazoval<\/span> sp\u00e1nek<\/span> na<\/span> z\u00e1dech,<\/span> av\u0161ak<\/span> tato<\/span> poloha<\/span> m\u016f\u017ee v\u00e9st<\/span> k<\/span> chr\u00e1p\u00e1n\u00ed<\/span>,<\/span> zablokov\u00e1n\u00ed<\/span> d\u00fdchac\u00edch<\/span> cest<\/span> a<\/span> sp\u00e1nkov\u00e9mu<\/span> apnoe<\/span>.<\/span><\/span><\/p>\n

    Poloha<\/span> p\u0159i<\/span> sp\u00e1nku<\/span> m\u016f\u017ee<\/span> b\u00fdt vysoce<\/span> individu\u00e1ln\u00ed z\u00e1le\u017eitost\u00ed<\/span>, ov\u0161em<\/span> studie dokazuj\u00ed<\/span>, \u017ee<\/span> poloha<\/span> na boku<\/span><\/strong> se<\/span> spojuje<\/span> s vysoce<\/span> kvalitn\u00edm<\/span> sp\u00e1nkem<\/span> (studie<\/a>)<\/span>.<\/span><\/span><\/p>\n

    K\u00e1va nejpozd\u011bji odpoledne<\/h3>\n

    Vyhn\u011bte se alkoholu, \u010dern\u00e9mu a zelen\u00e9mu \u010daji, k\u00e1v\u011b a energetick\u00fdm n\u00e1poj\u016fm<\/strong>. Obsahuj\u00ed toti\u017e vysok\u00fd pod\u00edl kofeinu a teinu<\/strong>.<\/p>\n

    Energetick\u00e9 n\u00e1poje jsou zas pln\u00e9 cukru, kter\u00fd tak\u00e9 p\u016fsob\u00ed na n\u00e1\u0161 organizmus povzbudiv\u011b. Nav\u00edc mohou zp\u016fsobit n\u00e1val adrenalinu do t\u011bla a\u017e 8 hodin p\u0159ed span\u00edm! T\u00edm n\u00e1m u\u017e v\u00fdrazn\u011b v\u011bd\u00ed zkomplikovat us\u00edn\u00e1n\u00ed…<\/p>\n

    Kr\u00e1tk\u00fd odpo\u010dinek<\/h3>\n

    Pokud jste odpoledne unaven\u00ed, ale nechcete si d\u00e1t k\u00e1vu, zkuste si rad\u011bji kr\u00e1tce no osv\u011b\u017eiv\u011b zd\u0159\u00edmnout<\/strong>. Maxim\u00e1ln\u011b v\u0161ak 30 minut. Del\u0161\u00ed odpoledn\u00ed vysp\u00e1vanie by v\u00e1m zkomplikovalo ve\u010dern\u00ed us\u00edn\u00e1n\u00ed.<\/p>\n

    Jsou d\u016fkazy, \u017ee zd\u0159\u00edmnut\u00ed na 30 minut<\/strong> by mohlo zvr\u00e1tit vliv nedostatku no\u010dn\u00edho sp\u00e1nku (studie<\/a>). Pokud trp\u00edte nespavost\u00ed, obecn\u011b byste se m\u011bli vyh\u00fdbat sp\u00e1nku b\u011bhem dne<\/strong>, pokud jste v\u0161ak p\u0159\u00edli\u0161 unaveni, nastavte si bud\u00edk na 30 min. Jinak by denn\u00ed sp\u00e1nek mohl naru\u0161it v\u00e1\u0161 sp\u00e1nkov\u00fd cyklus.<\/p>\n

    Co bude k ve\u010de\u0159i?<\/h3>\n

    Vyhn\u011bte se konzumaci t\u011b\u017ek\u00fdch j\u00eddel alespo\u0148 4 hodiny p\u0159ed span\u00edm<\/strong>. Pokud sn\u00edte t\u011b\u017ek\u00e9 j\u00eddlo, t\u011blo nebude m\u00edt dostatek \u010dasu na jeho str\u00e1ven\u00ed. Ur\u010dit\u011b se v\u00e1m u\u017e stalo, \u017ee po p\u0159ejeden\u00ed se nebo sn\u011bden\u00ed t\u011b\u017ek\u00e9ho j\u00eddla jste se p\u0159evalovaly v posteli a modlili se za to, co nejd\u0159\u00edve usnout.<\/p>\n

    N\u011bkter\u00e1 j\u00eddla naopak pom\u00e1haj\u00ed a podporuj\u00ed sp\u00e1nek. Je to d\u00edky hormonu tryptofan ze kter\u00e9ho pak vznik\u00e1 melatonin, nejv\u00fdznamn\u011bj\u0161\u00ed hormon sp\u00e1nku. Tryptofan<\/strong> se nach\u00e1z\u00ed nap\u0159\u00edklad v kr\u016ft\u00edm mase a ml\u00e9ce<\/strong>.<\/p>\n

    Pokud si p\u0159iprav\u00edte ml\u00e9ko s medem<\/strong>, ud\u011bl\u00e1te dvakr\u00e1t tak dob\u0159e. V medu se nach\u00e1z\u00ed hormon orexin<\/strong>, kter\u00fd tak\u00e9 pom\u00e1h\u00e1 p\u0159i navozen\u00ed sp\u00e1nku. Vhodn\u00e9 jsou tak\u00e9 mandle a ban\u00e1ny<\/strong> – maj\u00ed vysok\u00fd pod\u00edl serotoninu.<\/p>\n

    \u017d\u00e1dn\u00e9 kardio<\/h3>\n

    Ned\u011blejte \u017e\u00e1dn\u00e9 nam\u00e1hav\u00e9 cvi\u010den\u00ed 3 – 4 hodiny p\u0159ed span\u00edm<\/strong>. Nam\u00e1hav\u00e9 cvi\u010den\u00ed by v\u00e1m aktivovalo sympatikus. To zp\u016fsob\u00ed zv\u00fd\u0161enou bd\u011blost<\/strong> a ostra\u017eitost = c\u00edt\u00edte se nabuzen\u00ed, pln\u00fd adrenalinu a va\u0161e srdce bije rychleji. V\u0161echny tyto faktory p\u0159isp\u00edvaj\u00ed k odd\u00e1len\u00ed sp\u00e1nku.<\/p>\n

    Vhodn\u00e9 jsou sp\u00ed\u0161e tlum\u00edc\u00ed aktivity<\/strong>, nap\u0159\u00edklad j\u00f3ga nebo proch\u00e1zka<\/strong> na \u010derstv\u00e9m vzduchu.<\/p>\n

    Naopak proch\u00e1zka a \u010derstv\u00fd vzduch v\u00e1s p\u0159\u00edjemn\u011b uvoln\u00ed<\/strong> a va\u0161e srde\u010dn\u00ed frekvence se nezv\u00fd\u0161\u00ed. P\u0159i j\u00f3ze doch\u00e1z\u00ed k relaxaci t\u011bla i mysli<\/strong>. Proto je doporu\u010denou aktivitou pro lidi, kte\u0159\u00ed nev\u011bd\u00ed jak nejrychleji usnout.<\/p>\n

    \n
    Pokud bojujete s nespavost\u00ed, nejlep\u0161\u00ed \u010das na cvi\u010den\u00ed je r\u00e1no.<\/span><\/span>\u00a0Dos\u00e1hnete<\/span> t\u00edm<\/span> prohlouben\u00ed<\/span> va\u0161ich<\/span> sp\u00e1nkov\u00fdch<\/span> cykl\u016f<\/span>.<\/span><\/span><\/div>\n<\/div>\n

    \u0160kodliv\u00e9 modr\u00e9 z\u00e1\u0159en\u00ed. Odkud poch\u00e1z\u00ed?<\/h3>\n

    Modr\u00e9 z\u00e1\u0159en\u00ed<\/strong> je emitovan\u00e9 z na\u0161ich nejv\u00edce pou\u017e\u00edvan\u00fdch p\u0159\u00edstroj\u016f v dom\u00e1cnosti. Proto odlo\u017ete po\u010d\u00edta\u010d, notebook, telefon<\/strong>. Jejich z\u00e1\u0159en\u00ed do va\u0161eho mozku vys\u00edl\u00e1 budiv\u00e9 sign\u00e1ly, a proto se nec\u00edt\u00edte unaven\u00fd.<\/p>\n

    Vhodn\u00e9 je naopak \u010derven\u00e9 sv\u011btlo. Pokud m\u00e1te doma \u017e\u00e1rovku s r\u016fzn\u00fdmi barevn\u00fdmi spektry, pr\u00e1v\u011b odst\u00edny \u010derven\u00e9 ve v\u00e1s nabud\u00ed p\u0159\u00edjemn\u00fd, relaxa\u010dn\u00ed pocit vhodn\u00fd p\u0159ed span\u00edm.<\/p>\n

    Ve\u010der postupn\u011b sni\u017eujte osv\u011btlen\u00ed dom\u00e1cnosti<\/strong>. Ve tm\u011b se n\u00e1m produkuje hormon sp\u00e1nku – melatonin<\/a>. Um\u011bl\u00fdm osv\u011btlen\u00edm, kter\u00e9 m\u00e1me v\u0161ichni v dom\u00e1cnosti v\u0161ak t\u011blu vys\u00edl\u00e1me sign\u00e1ly, \u017ee je\u0161t\u011b nep\u0159i\u0161el \u010das odpo\u010dinku. Proto si zkuste ve\u010der posed\u011bt p\u0159i tlumen\u00e9m sv\u011btle<\/strong> nebo dokonce jen p\u0159i sv\u00ed\u010dce<\/strong>.<\/p>\n

    Kniha, nejlep\u0161\u00ed p\u0159\u00edtel \u010dlov\u011bka<\/h3>\n

    A \u010demu se tedy v\u011bnovat, kdy\u017e nebudete pou\u017e\u00edvat smartphony a notebooky?<\/p>\n

    \u010ct\u011bte si<\/strong>.<\/p>\n

    Zapn\u011bte si ke knize p\u0159\u00edjemnou relaxa\u010dn\u00ed hudbu<\/strong>, nebo si \u010dt\u011bte jen tak potichu. K celkov\u00e9 atmosf\u00e9\u0159e pom\u00e1haj\u00ed i aromalampy<\/strong>. Zvolte \u00e9terick\u00e9 oleje s v\u016fn\u00ed he\u0159m\u00e1nku, levandule, rozmar\u00fdnu nebo medu\u0148ky.<\/p>\n

    Meditace v\u00e1s uklidn\u00ed<\/h3>\n

    Meditace p\u0159ed span\u00edm<\/strong> je velmi efektivn\u00ed zp\u016fsob jak se uklidnit<\/strong> a zaru\u010dit sv\u00e9mu t\u011blu super sp\u00e1nek. B\u011bhem meditace si p\u0159edstavujte klidn\u00e9 m\u00edsto, ve kter\u00e9m se c\u00edt\u00edte v bezpe\u010d\u00ed. Pomoc\u00ed meditace uklidn\u00edte sv\u00e9 my\u0161lenky a pono\u0159\u00edte se do sebe.<\/p>\n

    Meditace prokazateln\u011b zlep\u0161uje p\u0159\u00edznaky nespavosti (zdroj<\/a>). Lid\u00e9, kte\u0159\u00ed medituj\u00ed, maj\u00ed sklon sp\u00e1t d\u00e9le a l\u00e9pe<\/strong>. I 10 – 15 minut meditace denn\u011b m\u016f\u017ee m\u00edt v\u00fdrazn\u00fd vliv na v\u00e1\u0161 sp\u00e1nek.<\/p>\n

    Meditace nevy\u017eaduje \u017e\u00e1dn\u00e9 speci\u00e1ln\u00ed pom\u016fcky<\/strong>. Jednodu\u0161e se pohodln\u011b usad\u00edte a budete pozorovat sv\u016fj dech. \u010c\u00edm d\u00e9le budete meditovat, t\u00edm hlub\u0161\u00ed bude va\u0161e d\u00fdch\u00e1n\u00ed. Benefitem meditace je zlep\u0161en\u00ed va\u0161ich povahov\u00fdch vlastnost\u00ed v bd\u011bl\u00e9m stavu. Pokud nev\u011b\u0159\u00edte, vyzkou\u0161ejte si to sami (kr\u00e1tk\u00e1 p\u0159\u00edru\u010dka – jak na meditaci<\/a>).<\/p>\n

    \n

    Vyzkou\u0161ejte dechovou metodu 4-7-8<\/strong><\/p>\n

    Tato metoda je jednoduch\u00e1, ale \u00fa\u010dinn\u00e1. Podporuje relaxaci, navozuje pocit klidu a m\u016f\u017ee v\u00e1m pomoci uvolnit se p\u0159ed span\u00edm<\/strong>.<\/p>\n

    Skl\u00e1d\u00e1 se z dechov\u00e9ho cviku, kter\u00fd uvol\u0148uje nervov\u00fd syst\u00e9m. M\u016f\u017eete ho praktikovat kdykoliv budete poci\u0165ovat \u00fazkost nebo stres<\/strong><\/a>.<\/p>\n

    Postup<\/strong>:<\/p>\n

      \n
    1. Dotkn\u011bte se \u0161pi\u010dkou jazyka patra.<\/li>\n
    2. Vydechn\u011bte \u00fasty v\u0161echen vzduch, p\u0159i\u010dem\u017e vyd\u00e1te m\u00edrn\u011b hlasit\u00fd zvuk.<\/li>\n
    3. Zav\u0159ete \u00fasta a vdechn\u011bte nosem, p\u0159i\u010dem\u017e v duchu po\u010d\u00edt\u00e1te do 4.<\/li>\n
    4. Zadr\u017ete dech na 7 sekund.<\/li>\n
    5. Otev\u0159ete \u00fasta a vydechn\u011bte nimi v\u0161echen vzduch, p\u0159i\u010dem\u017e v duchu po\u010d\u00edt\u00e1te do 8.<\/li>\n
    6. Tento cyklus opakujte nejm\u00e9n\u011b 3x.<\/li>\n<\/ol>\n

      Tato technika v\u00e1m pom\u016f\u017ee uvolnit se a rychle usnout.<\/p>\n<\/div>\n

      V\u00e1\u0161 jedine\u010dn\u00fd ritu\u00e1l<\/h3>\n

      Pamatujete si na va\u0161eho ply\u0161ov\u00e9ho medv\u00eddka z d\u011btstv\u00ed?<\/p>\n

      No ply\u0161ov\u00fd m\u00e9\u010fa u\u017e nemus\u00ed b\u00fdt st\u00e1le tent\u00fd\u017e…<\/p>\n

      D\u016fle\u017eit\u00fd je pocit jistoty, zvyku, stereotyp<\/strong>. Vytvo\u0159te si p\u0159ed span\u00edm n\u011bjak\u00fd ritu\u00e1l. M\u016f\u017ee to b\u00fdt nap\u0159\u00edklad tepl\u00e1 koupel<\/strong>, po kter\u00e9 se budete zaru\u010den\u011b c\u00edtit zrelaxovan\u00fd a p\u0159ipraven do postele.<\/p>\n

      Z aktivit jsou vhodn\u00e9 kn\u00ed\u017eky, \u017e\u00e1dn\u00fd telefon a u\u017e v\u016fbec ne p\u0159\u00edprava na druh\u00fd den do pr\u00e1ce. D\u00e1le to m\u016f\u017ee to b\u00fdt nap\u0159\u00edklad \u0161\u00e1lek va\u0161eho obl\u00edben\u00e9ho \u010daje<\/strong>, ide\u00e1ln\u00ed jsou bylinn\u00e9 \u010daje na span\u00ed<\/strong>, kter\u00e9 v\u00e1m pomohou i p\u0159i samotn\u00e9m us\u00edn\u00e1n\u00ed. Nejlep\u0161\u00ed \u010daj na span\u00ed by m\u011bl obsahovat bylinky jako kozl\u00edk, medu\u0148ka, chmel, levandule<\/strong>.<\/p>\n

      Jak usnout kdy\u017e se neda\u0159\u00ed<\/h3>\n
      \n
      \n
      \n Melatonin<\/a>\n <\/div>\n
      100 tablet<\/div>\n <\/div>\n\n
      \n
      \n \n Melatonin\n <\/a>\n <\/div>\n\n
      \n
      \n Do obchodu\n <\/a>\n <\/div>\n
      \n 219 K\u010d\n <\/div>\n
      \n Doprava zdarma od 299 K\u010d\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n

      Pokud jste v posteli a neda\u0159\u00ed se v\u00e1m usnout, zkuste na chvilku n\u011bjakou monot\u00f3nn\u00ed \u010dinnost<\/strong>. Znovu se vra\u0165te ke knize nebo vyzkou\u0161ejte dlouho odkl\u00e1dan\u00e9 \u017eehlen\u00ed. Takov\u00e1 \u010dinnost v\u00e1s po chvilce unav\u00ed<\/strong> a vy se vr\u00e1t\u00edte do postele a usnete. V \u017e\u00e1dn\u00e9m p\u0159\u00edpad\u011b nepou\u017e\u00edvejte v posteli telefon, pokud v\u00e1m nejde usnout.<\/p>\n

      V dal\u0161\u00edm na\u0161em \u010dl\u00e1nku se pod\u00edv\u00e1me na pilulky na span\u00ed dostupn\u00e9 bez p\u0159edpisu<\/a><\/strong>. Pokud jste vyzkou\u0161eli v\u0161echny dostupn\u00e9 metody, ale neda\u0159\u00ed se v\u00e1m usnout, tento \u010dl\u00e1nek v\u00e1m porad\u00ed, jak hned usnout s pomoc\u00ed bezpe\u010dn\u00e9 a nen\u00e1vykov\u00e9 tabletky<\/strong>.<\/p>\n

      Shrnut\u00ed – jak nejrychleji usnout<\/h2>\n

      Na\u0161e tipy jak usnout<\/strong> – 12 zaru\u010den\u00fdch tip\u016f:<\/p>\n

        \n
      1. Joga nebo proch\u00e1zka<\/strong> p\u0159ed span\u00edm<\/li>\n
      2. \u017d\u00e1dn\u00e1 k\u00e1va<\/strong>, \u010dern\u00fd \u010di zelen\u00fd \u010daj<\/li>\n
      3. Odlo\u017ete mobil, tablet, notebook<\/li>\n
      4. Meditace<\/strong><\/li>\n
      5. \u010cten\u00ed<\/strong>, aromaterapie<\/li>\n
      6. Vhodn\u00e9 j\u00eddlo (ne p\u0159\u00edli\u0161 t\u011b\u017ek\u00e1 j\u00eddla na ve\u010der)<\/li>\n
      7. Bylinn\u00e9 \u010daje<\/strong> na span\u00ed<\/li>\n
      8. Ritu\u00e1l<\/li>\n
      9. Tepl\u00e1 vana<\/strong><\/li>\n
      10. Adekv\u00e1tn\u00ed teplota<\/strong> m\u00edstnosti<\/li>\n
      11. \u0160punty do u\u0161\u00ed<\/li>\n
      12. Zata\u017een\u00e9 z\u00e1v\u011bsy<\/li>\n<\/ol>\n

        Zdroje<\/strong>:<\/p>\n