{"id":1654,"date":"2021-02-17T10:30:11","date_gmt":"2021-02-17T10:30:11","guid":{"rendered":"https:\/\/blog.lovelyketo.com\/?p=1654"},"modified":"2021-10-08T13:23:16","modified_gmt":"2021-10-08T13:23:16","slug":"sleep-problems-causes-and-solutions","status":"publish","type":"post","link":"https:\/\/blog.lovelyketo.com\/cs\/priciny-a-reseni-problemu-se-spankem\/","title":{"rendered":"Probl\u00e9my se sp\u00e1nkem: P\u0159\u00ed\u010diny a \u0159e\u0161en\u00ed"},"content":{"rendered":"

Probl\u00e9my se sp\u00e1nkem jsou velmi \u010dast\u00e9 a \u010dasto se ozna\u010duj\u00ed jako nespavost. <\/span>Pot\u00ed\u017ee se sp\u00e1nkem se vyskytuj\u00ed zejm\u00e9na u \u017een, d\u011bt\u00ed a osob star\u0161\u00edch 65 let. Ve skute\u010dnosti si na nespavost st\u011b\u017euje zhruba polovina star\u0161\u00ed populace. M\u00edt n\u011bkdy v \u017eivot\u011b pot\u00ed\u017ee se sp\u00e1nkem je proto zcela norm\u00e1ln\u00ed.<\/span><\/p>\n

\n
\n
\n

Co zp\u016fsobuje probl\u00e9my se sp\u00e1nkem?<\/span><\/h4>\n<\/div>\n<\/div>\n<\/div>\n
- Norm\u00e1ln\u00ed \u00fa\u010dinky st\u00e1rnut\u00ed<\/strong><\/h5>\n
\n
\n
\n
\n
\n
\n

Kdy\u017e lid\u00e9 st\u00e1rnou, maj\u00ed tendenci sp\u00e1t m\u00e9n\u011b hluboce a pot\u0159ebuj\u00ed m\u00e9n\u011b sp\u00e1nku. Nejen to, ale n\u011bkdy si lid\u00e9 zvyknou us\u00ednat b\u011bhem dne, co\u017e op\u011bt sni\u017euje pot\u0159ebu sp\u00e1nku v noci. To samo o sob\u011b nen\u00ed probl\u00e9m, ale \u010dasto se nevysp\u00e1n\u00ed st\u00e1v\u00e1 v\u011bt\u0161\u00ed p\u0159\u00ed\u010dinou starost\u00ed, frustrace a obav, co\u017e n\u00e1sledn\u011b vede k hor\u0161\u00edmu sp\u00e1nku.<\/span><\/p>\n

\n
\n
- Zdravotn\u00ed d\u016fvody<\/strong><\/span><\/h5>\n
Zdravotn\u00ed d\u016fvody \u0161patn\u00e9ho sp\u00e1nku mohou, ale nemus\u00ed souviset se st\u00e1rnut\u00edm.
\n<\/span><\/div>\n

\nN\u011bkter\u00e9 p\u0159\u00edklady jsou:<\/span><\/strong><\/span><\/span><\/span><\/div>\n
- Pot\u0159eba j\u00edt v noci na toaletu se objevuje \u010dast\u011bji v pozd\u011bj\u0161\u00edm v\u011bku. P\u0159ibli\u017en\u011b 60% \u017een a 70% mu\u017e\u016f star\u0161\u00edch 65 let vstane z postele alespo\u0148 jednou za noc, aby si odsko\u010dilo na toaletu. M\u016f\u017ee k tomu samoz\u0159ejm\u011b doj\u00edt i z jin\u00fdch d\u016fvod\u016f, nap\u0159\u00edklad v t\u011bhotenstv\u00ed. Vst\u00e1v\u00e1n\u00ed z postele v noci nen\u00ed v\u017edy velk\u00fdm probl\u00e9mem, ale m\u016f\u017ee b\u00fdt frustruj\u00edc\u00ed, pokud je obt\u00ed\u017en\u00e9 znovu usnout;
\n- Dal\u0161\u00edm zdravotn\u00edm d\u016fvodem je bolest. Ta m\u016f\u017ee b\u00fdt op\u011bt b\u011b\u017en\u00e1 ve vy\u0161\u0161\u00edm v\u011bku p\u0159i bolestech kloub\u016f, jako je artritida. Sp\u00e1nek mohou ovlivnit i dal\u0161\u00ed zdravotn\u00ed probl\u00e9my, nap\u0159\u00edklad cukrovka, vysok\u00fd krevn\u00ed tlak a d\u00fdchac\u00ed pot\u00ed\u017ee;<\/span><\/div>\n
- Emocion\u00e1ln\u00ed rozru\u0161en\u00ed zp\u016fsoben\u00e9 ztr\u00e1tou nebo \u00famrt\u00edm m\u016f\u017ee ovlivnit sp\u00e1nek a op\u011bt se m\u016f\u017ee \u010dast\u011bji vyskytovat u star\u0161\u00edch lid\u00ed;<\/span><\/div>\n
- N\u011bkter\u00e9 l\u00e9ky mohou ovliv\u0148ovat sp\u00e1nek, proto je vhodn\u00e9 se poradit s l\u00e9ka\u0159em, zda u\u017e\u00edv\u00e1te n\u011bjak\u00e9 tablety.<\/span><\/div>\n
<\/div>\n
\n
ZJIST\u011aTE V\u00cdCE: Jak naj\u00edt svou v\u0161\u00edmavost<\/a><\/span><\/span><\/span><\/h5>\n

<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n
- Stres, \u00fazkost a obavy\u00a0<\/span><\/strong><\/h5>\n
\n
\n

Sp\u00e1nek je snadno ovlivn\u011bn t\u00edm, jak se \u010dlov\u011bk c\u00edt\u00ed. Pokud se n\u011bkdo n\u011b\u010d\u00edm tr\u00e1p\u00ed nebo trp\u00ed stresem, velmi \u010dasto zjist\u00ed, \u017ee je to t\u011b\u017eko se us\u00edn\u00e1.<\/a><\/span><\/p>\n

\n
\n
\n
\n
\n
\n
\n
- Deprese a \u0161patn\u00e1 n\u00e1lada<\/span><\/strong><\/h5>\n
\n

Kdy\u017e se n\u011bkdo c\u00edt\u00ed v depresi, je porucha sp\u00e1nku b\u011b\u017en\u00e1. Je zcela b\u011b\u017en\u00e9, \u017ee se \u010dlov\u011bk s depres\u00ed brzy r\u00e1no probud\u00ed a je pro n\u011bj obt\u00ed\u017en\u00e9 znovu usnout, p\u0159\u00edpadn\u011b m\u00e1 pot\u00ed\u017ee usnout.<\/span><\/p>\n

\n
\n
\n
- Okol\u00ed<\/span><\/strong><\/h5>\n
\n

Okol\u00ed m\u016f\u017ee m\u00edt p\u0159i sp\u00e1nku velk\u00fd vliv. Nap\u0159\u00edklad p\u0159\u00edli\u0161 tepl\u00e1 nebo p\u0159\u00edli\u0161 studen\u00e1 lo\u017enice, p\u0159\u00edli\u0161 tvrd\u00e1 nebo p\u0159\u00edli\u0161 m\u011bkk\u00e1 postel, p\u0159\u00edli\u0161 hlu\u010dn\u00e1 nebo p\u0159\u00edli\u0161 sv\u011btl\u00e1 m\u00edstnost mohou m\u00edt vliv na to, jak dob\u0159e se \u010dlov\u011bku sp\u00ed. Sp\u00e1nek na ciz\u00edm m\u00edst\u011b m\u016f\u017ee tak\u00e9 ovlivnit sp\u00e1nek.<\/span><\/p>\n

\n
\n
\n
- Naru\u0161en\u00e1 sp\u00e1nkov\u00e1 rutina<\/span><\/strong><\/h5>\n
Lid\u00e9, kte\u0159\u00ed pracuj\u00ed na \u010dasto se m\u011bn\u00edc\u00ed sm\u011bny, maj\u00ed \u010dasto pot\u00ed\u017ee se sp\u00e1nkem.<\/span><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n
ZJIST\u011aTE V\u00cdCE:<\/span> 10 hlavn\u00edch d\u016fvod\u016f, pro\u010d cvi\u010dit j\u00f3gu<\/span><\/a><\/h5>\n

Jak\u00e9 m\u00e1te probl\u00e9my se sp\u00e1nkem?<\/span><\/h4>\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
\n
Pokud p\u0159esn\u011b v\u00edte, jak\u00fd probl\u00e9m se sp\u00e1nkem m\u00e1te, m\u016f\u017ee v\u00e1m to pomoci p\u0159i jeho \u0159e\u0161en\u00ed.<\/span><\/div>\n
<\/div>\n<\/div>\n
\n
\n
\n
\n
\n
\n
\n
- <\/strong>Us\u00edn\u00e1n\u00ed<\/strong><\/span><\/h5>\n

Nej\u010dast\u011bj\u0161\u00edm probl\u00e9mem se sp\u00e1nkem jsou pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm. N\u011bkter\u00fdm lidem m\u016f\u017ee trvat n\u011bkolik hodin, ne\u017e usnou, ale jakmile usnou, kvalita sp\u00e1nku je dobr\u00e1.<\/span><\/p>\n

- <\/strong>Z\u016fstat sp\u00e1t<\/strong><\/span><\/h5>\n

Dal\u0161\u00edm nej\u010dast\u011bj\u0161\u00edm probl\u00e9mem jsou poruchy sp\u00e1nku, \u010dast\u00e9 probouzen\u00ed uprost\u0159ed noci a pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

\n
\n
\n
\n
- <\/span><\/strong>P\u0159\u00edli\u0161 brzk\u00e9 probuzen\u00ed<\/span><\/strong><\/h5>\n

T\u0159et\u00edm probl\u00e9mem je probuzen\u00ed d\u0159\u00edve, ne\u017e je \u017e\u00e1douc\u00ed, a op\u011bt pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm.<\/span><\/p>\n

- <\/span><\/strong>Nekvalitn\u00ed sp\u00e1nek<\/span><\/strong><\/h5>\n

N\u011bkte\u0159\u00ed lid\u00e9 nav\u00edc uv\u00e1d\u011bj\u00ed, \u017ee sp\u00ed m\u00e1lo, maj\u00ed neklidn\u00fd, ru\u0161iv\u00fd a nekonzistentn\u00ed sp\u00e1nek.<\/span><\/p>\n

\n
\n
\n

Probl\u00e9my se sp\u00e1nkem jsou velmi \u010dast\u00e9 a postihuj\u00ed lidi r\u016fzn\u00fdmi zp\u016fsoby. Neexistuje \u017e\u00e1dn\u00e9 \"spr\u00e1vn\u00e9\" mno\u017estv\u00ed sp\u00e1nku, kter\u00e9 se u r\u016fzn\u00fdch lid\u00ed a v pr\u016fb\u011bhu \u017eivota li\u0161\u00ed. Probl\u00e9my se sp\u00e1nkem se mohou objevit z mnoha d\u016fvod\u016f: v d\u016fsledku v\u011bku, zdravotn\u00edch d\u016fvod\u016f, emocion\u00e1ln\u00edch d\u016fvod\u016f, nevhodn\u00e9ho prost\u0159ed\u00ed, naru\u0161en\u00e9ho sp\u00e1nkov\u00e9ho re\u017eimu. Existuj\u00ed r\u016fzn\u00e9 druhy probl\u00e9m\u016f se sp\u00e1nkem. Je tak\u00e9 mo\u017en\u00e9, \u017ee si mysl\u00edte, \u017ee m\u00e1te probl\u00e9my se sp\u00e1nkem, i kdy\u017e ve skute\u010dnosti m\u00e1te st\u00e1le dostatek sp\u00e1nku, ale je jin\u00fd, ne\u017e o\u010dek\u00e1v\u00e1te.<\/span><\/p>\n

\n
\n
\n
\n
\n
\n
\n

Co byste m\u011bli ud\u011blat pro sv\u00e9 probl\u00e9my se sp\u00e1nkem:<\/span><\/h4>\n
\n
\n
\n
    \n
  1. Napi\u0161te si probl\u00e9my, o kter\u00fdch p\u0159em\u00fd\u0161l\u00edte.<\/span><\/li>\n
  2. Ke ka\u017ed\u00e9mu probl\u00e9mu napi\u0161te v\u0161e, co v\u00e1s napadne, \u017ee byste mohli ud\u011blat pro jeho vy\u0159e\u0161en\u00ed.<\/span><\/li>\n
  3. Vyberte si to neju\u017eite\u010dn\u011bj\u0161\u00ed \u0159e\u0161en\u00ed a zapi\u0161te si v\u0161echny kroky, kter\u00e9 k tomu budete pot\u0159ebovat. Napi\u0161te toho co nejv\u00edce.<\/span><\/li>\n
  4. Napi\u0161te si p\u0159\u00edpadn\u00e9 p\u0159ek\u00e1\u017eky a zp\u016fsob, jak je m\u016f\u017eete \u0159e\u0161it.<\/span><\/li>\n
  5. A\u017e skon\u010d\u00edte, \u0159ekn\u011bte si pevn\u011b: \"Dob\u0159e, to je prozat\u00edm v\u0161e. V tuto no\u010dn\u00ed dobu u\u017e s t\u00edm nemohu nic d\u011blat. Nebudu si s t\u00edm d\u011blat starosti a\u017e do r\u00e1na\".<\/span><\/li>\n
  6. V\u011bnujte alespo\u0148 p\u016fl hodiny odpo\u010dinku, \u010dten\u00ed novin nebo poslechu hudby. A\u017e se v\u00e1m za\u010dne cht\u00edt sp\u00e1t, vra\u0165te se do postele.<\/span><\/li>\n
  7. Pokud si st\u00e1le d\u011bl\u00e1te starosti, \u0159\u00edkejte si: \"Prozat\u00edm jsem se se sv\u00fdmi starostmi vypo\u0159\u00e1dal. D\u011blat si te\u010f starosti nepom\u016f\u017ee. Vypo\u0159\u00e1d\u00e1m se s n\u00ed z\u00edtra.\"<\/span><\/li>\n
  8. Pokud neusnete do 15-30 minut, nez\u016fst\u00e1vejte v posteli - o d\u016fle\u017eitosti tohoto postupu se do\u010dtete d\u00e1le v t\u00e9to bro\u017eu\u0159e.<\/span><\/li>\n<\/ol>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n