[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.poeschl.sk\/tipy-na-dokonaly-spanok-ako-babatko\/#Article","mainEntityOfPage":"https:\/\/www.poeschl.sk\/tipy-na-dokonaly-spanok-ako-babatko\/","headline":"Tipy na dokonal\u00fd sp\u00e1nok, ako b\u00e1b\u00e4tko","name":"Tipy na dokonal\u00fd sp\u00e1nok, ako b\u00e1b\u00e4tko","description":"1. tip – Vyvetrajte si alebo zapnite kl\u00edmu Chlad v\u00e1m pom\u00e1ha nielen zaspa\u0165, ale takisto ovplyv\u0148uje aj kvalitu sp\u00e1nku, je jedn\u00fdm z jeho najd\u00f4le\u017eitej\u0161\u00edch faktorov. Pri zasp\u00e1van\u00ed sa mus\u00ed telov\u00e1 teplota zn\u00ed\u017ei\u0165 o 1,5\u00b0C, aby va\u0161e telo bolo schopn\u00e9 upadn\u00fa\u0165 do pokojn\u00e9ho sp\u00e1nku a zn\u00ed\u017een\u00e1 teplota v miestnosti tomu dobre napom\u00e1ha. Odpor\u00fa\u010dan\u00e1 teplota na sp\u00e1nok […]","datePublished":"2019-05-25","dateModified":"2019-05-25","author":{"@type":"Person","@id":"https:\/\/www.poeschl.sk\/author\/#Person","name":"","url":"https:\/\/www.poeschl.sk\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/aa13f0f1a5b61a2deba1492ce3bb4afe8e77d91eeb44c23db0ee08765a93abad?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/aa13f0f1a5b61a2deba1492ce3bb4afe8e77d91eeb44c23db0ee08765a93abad?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"poeschl.sk","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.poeschl.sk\/wp-content\/uploads\/img_a302911_w16471_t1562340461.jpg","url":"https:\/\/www.poeschl.sk\/wp-content\/uploads\/img_a302911_w16471_t1562340461.jpg","height":0,"width":0},"url":"https:\/\/www.poeschl.sk\/tipy-na-dokonaly-spanok-ako-babatko\/","wordCount":599,"articleBody":"\t1. tip – Vyvetrajte si alebo zapnite kl\u00edmuChlad v\u00e1m pom\u00e1ha nielen zaspa\u0165, ale takisto ovplyv\u0148uje aj kvalitu sp\u00e1nku, je jedn\u00fdm z jeho najd\u00f4le\u017eitej\u0161\u00edch faktorov. Pri zasp\u00e1van\u00ed sa mus\u00ed telov\u00e1 teplota zn\u00ed\u017ei\u0165 o 1,5\u00b0C, aby va\u0161e telo bolo schopn\u00e9 upadn\u00fa\u0165 do pokojn\u00e9ho sp\u00e1nku a zn\u00ed\u017een\u00e1 teplota v miestnosti tomu dobre napom\u00e1ha. Odpor\u00fa\u010dan\u00e1 teplota na sp\u00e1nok je okolo 18,3\u00b0C.\t2. tip – Dajte si tepl\u00fa sprchu alebo va\u0148uV pr\u00edpade k\u00fapania je zas d\u00f4le\u017eit\u00e9 ma\u0165 vy\u0161\u0161iu teplotu vody. Po teplej sprche sa pr\u00e1ve teplota tela zn\u00ed\u017ei, lebo teplo m\u00e1 kam unika\u0165. Takto si v\u00e1\u0161 mozog za\u010dne myslie\u0165, \u017ee je \u010das na spanie.\t3. tip – Nieko\u013eko hod\u00edn pred span\u00edm sa vyh\u00fdbajte kofe\u00ednuKofe\u00ednu trv\u00e1 8 hod\u00edn, k\u00fdm vyprch\u00e1, tak\u017ee sa odpor\u00fa\u010da pi\u0165 k\u00e1vu iba po\u010das rann\u00fdch hod\u00edn.\t4. tip – Relaxujte pred span\u00edmZa\u010d\u00edtajte sa do knihy alebo si pustite hudbu hodinu pred sp\u00e1nkom. To v\u00e1m pom\u00f4\u017ee uk\u013eudni\u0165 v\u00e1\u0161 mozog.\t5. tip – Z\u00edskajte dostatok slne\u010dn\u00e9ho svetlaNa dovolenke by to nemal by\u0165 probl\u00e9m, ale p\u00ed\u0161em sem pre istotu aj tento tip. Slne\u010dn\u00e9 svetlo v\u00e1m d\u00e1va znak, kedy m\u00e1te by\u0165 hore, a kedy m\u00e1te spa\u0165, tak\u017ee ak ste prech\u00e1dzali cez r\u00f4zne \u010dasov\u00e9 p\u00e1sma, m\u00f4\u017eete si takto upravi\u0165 v\u00e1\u0161 rozvrh sp\u00e1nku.\t6. tip – Levandu\u013eaLevandu\u013eov\u00fd \u010daj upokojuje nervy, a je \u00fa\u010dinn\u00fdm bojovn\u00edkom proti nespavosti. Levandu\u013eu m\u00f4\u017eete n\u00e1js\u0165 v mno\u017estve dovolenkov\u00fdch destin\u00e1cii, tak\u017ee ni\u010d v\u00e1m nem\u00f4\u017ee zabr\u00e1ni\u0165 od pokojn\u00e9ho sp\u00e1nku. Spanie podporuje aj levandu\u013eov\u00e1 esencia…\t7. tip – Tajomstvo sp\u00e1nku u n\u00e1morn\u00edkovT\u00fdmto sp\u00f4sobom m\u00f4\u017eete zaspa\u0165 do 2 min\u00fat aj keby traktory padali. Ve\u013emi \u00fa\u010dinn\u00fd tip sama ho m\u00e1m vysk\u00fa\u0161an\u00fd. Na za\u010diatku v\u00e1m m\u00f4\u017ee trva\u0165 dlh\u0161ie, ako 2 min\u00faty, ale po \u010dase si zvyknete.Kroky techniky:* Mus\u00edte systematicky zrelaxova\u0165 ka\u017ed\u00fa \u010das\u0165 v\u00e1\u0161ho tela. Hlboko sa nad\u00fdchnite, zavrite o\u010di a zamerajte sa na va\u0161u tv\u00e1r.* Predstavte si, ako sa ka\u017ed\u00fd v\u00e1\u0161 tv\u00e1rov\u00fd sval postupne uvo\u013e\u0148uje (nerobte grimasy alebo sa neza\u010dnite smia\u0165, to by proces e\u0161te spomalilo).* D\u00fdchajte pok\u00fdm c\u00edtite, \u017ee v\u0161etky va\u0161e svaly na tv\u00e1ri s\u00fa uvo\u013enen\u00e9.* To ist\u00e9 spravte so v\u0161etk\u00fdmi svalov\u00fdmi skupinami na va\u0161om tele.* Po zrelaxovan\u00ed v\u00e1\u0161ho tela sa presu\u0148te na zrelaxovanie va\u0161ej mysle.* Ka\u017ed\u00fa my\u0161lienku, ktor\u00e1 v\u00e1m prebehne hlavou len nechajte a neza\u010dnite nad \u0148ou rozm\u00fd\u0161\u013ea\u0165. Mo\u017eno v\u00e1m to bude trva\u0165 trochu dlh\u0161ie, ale po \u010dase si zvyknete.* Sna\u017ete sa zameriava\u0165 len na d\u00fdchanie a nenechajte sa rozru\u0161i\u0165 nie\u010d\u00edm in\u00fdm. Relaxa\u010dn\u00e1 hudba, ktor\u00e1 sa d\u00e1 zadarmo n\u00e1js\u0165 na YouTube, m\u00f4\u017ee pom\u00f4c\u0165 prehlu\u0161i\u0165 vonkaj\u0161\u00ed hluk.* Ak sa nedok\u00e1\u017eete zameriava\u0165 na d\u00fdchanie, sk\u00faste sa dosta\u0165 my\u0161lienkami na nejak\u00e9 pokojn\u00e9 miesto bez hluku.* V pr\u00edpade, \u017ee nem\u00f4\u017eete presta\u0165 rozm\u00fd\u0161\u013ea\u0165 hovorte si : nerozm\u00fd\u0161\u013eaj, st\u00e1le dookola.* Mali by ste sa dosta\u0165 a\u017e takmer do medita\u010dn\u00e9ho stavu.* M\u00f4\u017ee to znie\u0165 jednoducho, ale pr\u00e1ve st\u00e1le sk\u00fa\u0161anie v\u00e1s m\u00f4\u017ee v tejto technike vylep\u0161i\u0165.* Odpor\u00fa\u010dam ju praktizova\u0165 aj pri dlhej ceste autobusom alebo lietadlom.                                                                                                                                                                                                                                                                                                                                                                                        4.1\/5 - (16 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Tipy na dokonal\u00fd sp\u00e1nok, ako b\u00e1b\u00e4tko","item":"https:\/\/www.poeschl.sk\/tipy-na-dokonaly-spanok-ako-babatko\/#breadcrumbitem"}]}]