{"id":54310,"date":"2023-07-10T08:39:08","date_gmt":"2023-07-10T15:39:08","guid":{"rendered":"https:\/\/www.chronobiology.com\/spanek\/"},"modified":"2023-07-10T08:39:10","modified_gmt":"2023-07-10T15:39:10","slug":"spanek","status":"publish","type":"page","link":"https:\/\/dev.chronobiology.com\/cs\/spanek\/","title":{"rendered":"Sp\u00e1nek"},"content":{"rendered":"

[vc_row full_width=“stretch_row“ el_class=“banner-top“ css=“.vc_custom_1479346695535{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/06\/brain-and-psyche-15.jpg?id=9167) !important;}“][vc_column][vc_custom_heading source=“post_title“ font_container=“tag:h1|text_align:center“ use_theme_fonts=“yes“][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

V\u00fdvoj a funkce<\/strong><\/h3>\n

Dostatek kvalitn\u00edho sp\u00e1nku je nezbytn\u00fd pro na\u0161i pohodu, je d\u016fle\u017eit\u00fd pro regeneraci organismu a pro ka\u017edodenn\u00ed v\u00fdkonnost. Bohu\u017eel ne v\u017edy jsme schopni dop\u0159\u00e1t si kvalitn\u00ed sp\u00e1nek p\u0159irozenou cestou. Mnoho lid\u00ed na cel\u00e9m sv\u011bt\u011b trp\u00ed poruchami sp\u00e1nku, kter\u00e9 nejen podstatn\u011b zhor\u0161uj\u00ed kvalitu jejich \u017eivota, ale mohou zp\u016fsobovat i zdravotn\u00ed probl\u00e9my.<\/p>\n

Sp\u00e1nek je z\u00e1kladn\u00ed a \u017eivotn\u011b d\u016fle\u017eit\u00fd po\u017eadavek, b\u011bhem kter\u00e9ho prob\u00edhaj\u00ed d\u016fle\u017eit\u00e9 procesy. B\u011bhem sp\u00e1nku se na\u0161e t\u011blo regeneruje. Stabilizuje se t\u00edm tak\u00e9 n\u00e1\u0161 imunitn\u00ed syst\u00e9m, opravuj\u00ed se bu\u0148ky a zpracov\u00e1vaj\u00ed se vjemy nahromad\u011bn\u00e9 b\u011bhem dne. B\u011bhem sp\u00e1nku se nav\u00edc v\u0161e, co jsme se nau\u010dili, ukl\u00e1d\u00e1 do na\u0161\u00ed dlouhodob\u00e9 pam\u011bti.<\/p>\n

V\u011bdeck\u00e9 poznatky z oblasti chronobiologie ji\u017e dlouho uzn\u00e1vaj\u00ed, \u017ee pr\u00e1v\u011b melatonin, nervov\u00fd hormon uvol\u0148ovan\u00fd b\u011bhem noci, kter\u00fd hraje kl\u00ed\u010dovou roli p\u0159i regulaci na\u0161eho cirkadi\u00e1nn\u00edho rytmu, n\u00e1m zaji\u0161\u0165uje zdrav\u00fd a klidn\u00fd sp\u00e1nek. Melatonin je produkov\u00e1n \u0161i\u0161inkou mozkovou v mozku a \u0159\u00edd\u00ed na\u0161e biologick\u00e9 hodiny, stimuluje \u010dinnost mnoha bun\u011b\u010dn\u00fdch skupin a reguluje sp\u00e1nek. Krom\u011b toho m\u00e1 tento hormon antioxida\u010dn\u00ed \u00fa\u010dinek. Pokud je produkce melatoninu naru\u0161ena, tj. produkuje se ho p\u0159\u00edli\u0161 m\u00e1lo nebo v nevyrovnanou dobu, doch\u00e1z\u00ed k naru\u0161en\u00ed sp\u00e1nku s rizikem vzniku \u0159ady onemocn\u011bn\u00ed.<\/p>\n

F\u00e1ze sp\u00e1nku<\/h3>\n

B\u011bhem noci proch\u00e1z\u00ed na\u0161e t\u011blo ur\u010dit\u00fdmi f\u00e1zemi sp\u00e1nku:<\/p>\n

    \n
  1. F\u00e1ze us\u00edn\u00e1n\u00ed (p\u0159echodn\u00e9 obdob\u00ed mezi bd\u011bl\u00fdm stavem a sp\u00e1nkem: t\u011blo odpo\u010d\u00edv\u00e1, tep se zpomaluje, d\u00fdch\u00e1n\u00ed se st\u00e1v\u00e1 pravideln\u011bj\u0161\u00edm).<\/li>\n
  2. Lehk\u00fd sp\u00e1nek (obvykle trv\u00e1 n\u011bkolik minut: svaly se uvoln\u00ed)<\/li>\n
  3. Hlubok\u00fd sp\u00e1nek (v t\u00e9to f\u00e1zi doch\u00e1z\u00ed k regeneraci na\u0161eho organismu a je obt\u00ed\u017en\u00e9 se b\u011bhem n\u00ed samovoln\u011b probudit).<\/li>\n
  4. F\u00e1ze REM (R.E.M. je zkratka pro Rapid Eye Movement – tato f\u00e1ze se vyzna\u010duje intenzivn\u00ed mozkovou \u010dinnost\u00ed: je to f\u00e1ze, ve kter\u00e9 sn\u00edme).<\/li>\n<\/ol>\n

    \"Sleep\"<\/p>\n

    B\u011bhem noci se tyto f\u00e1ze opakuj\u00ed st\u00e1le dokola. Po f\u00e1zi REM se t\u011blo vr\u00e1t\u00ed do f\u00e1ze lehk\u00e9ho sp\u00e1nku a pot\u00e9 p\u0159ejde do hlubok\u00e9ho sp\u00e1nku atd. Ka\u017ed\u00fd cyklus trv\u00e1 p\u0159ibli\u017en\u011b 90 minut.<\/p>\n

    Poruchy sp\u00e1nku a frekvence<\/strong><\/h3>\n

    Zat\u00edmco d\u011bti a kojenci pot\u0159ebuj\u00ed dostatek sp\u00e1nku (kojenci by m\u011bli sp\u00e1t alespo\u0148 16 hodin z 24), pr\u016fm\u011brn\u00e1 d\u00e9lka sp\u00e1nku dosp\u011bl\u00e9ho \u010dlov\u011bka se pohybuje od 6 do 8 hodin za noc. Sp\u00e1nek ka\u017ed\u00e9ho \u010dlov\u011bka z\u00e1vis\u00ed na „chronobiologick\u00e9m typu“, ke kter\u00e9mu pat\u0159\u00ed (sova = no\u010dn\u00ed pt\u00e1k; sk\u0159ivan = rann\u00ed pt\u00e1\u010de). O poruchu sp\u00e1nku se jedn\u00e1 tehdy, kdy\u017e \u010dlov\u011bk nem\u016f\u017ee sp\u00e1t d\u00e9le ne\u017e 6 a\u017e 7 hodin denn\u011b po dobu nejm\u00e9n\u011b 6 po sob\u011b jdouc\u00edch m\u011bs\u00edc\u016f.<\/p>\n

    Poruchou sp\u00e1nku trp\u00ed 20-30 % lid\u00ed, a to bez rozd\u00edlu mezi mu\u017ei a \u017eenami. U osob star\u0161\u00edch 65 let se toto procento zvy\u0161uje na 70-80 %. Pouze t\u0159etina z nich (30-35 %) se s t\u00edmto probl\u00e9mem obr\u00e1t\u00ed na l\u00e9ka\u0159e. P\u0159ibli\u017en\u011b 70 % lid\u00ed trp\u00edc\u00edch poruchami sp\u00e1nku podstupuje l\u00e9\u010dbu benzodiazepiny, zat\u00edmco zb\u00fdvaj\u00edc\u00edch 30 % „si porad\u00ed samo“ a uch\u00fdl\u00ed se k prost\u0159edk\u016fm, jako jsou nap\u0159\u00edklad antihistaminika.<\/p>\n

    „Kdo m\u00e1lo sp\u00ed, je hloup\u00fd, tlust\u00fd a nemocn\u00fd.“ Pon\u011bkud ur\u00e1\u017eliv\u00e9 star\u00e9 r\u010den\u00ed, ale bohu\u017eel opodstatn\u011bn\u00e9! \u0160patn\u00fd sp\u00e1nek zp\u016fsobuje \u0159adu t\u011blesn\u00fdch i du\u0161evn\u00edch onemocn\u011bn\u00ed.<\/p>\n

    Vliv na pam\u011b\u0165<\/strong><\/p>\n

    To, co se nau\u010d\u00edme b\u011bhem dne, se upev\u0148uje b\u011bhem sp\u00e1nku (konsolidace pam\u011bti spojen\u00e1 se sp\u00e1nkem). Ti, kte\u0159\u00ed trp\u00ed nedostatkem sp\u00e1nku trvale, mus\u00ed po\u010d\u00edtat se sn\u00ed\u017eenou schopnost\u00ed pam\u011bti. \u010cetn\u00e9 studie zjistily, \u017ee je to pravda. Poruchy sp\u00e1nku p\u0159isp\u00edvaj\u00ed k omezen\u00ed tvorby pam\u011bti, co\u017e vede k zapomn\u011btlivosti, pot\u00ed\u017e\u00edm se soust\u0159ed\u011bn\u00edm a celkov\u00e9mu sn\u00ed\u017een\u00ed v\u00fdkonnosti.<\/p>\n

    Vliv na hmotnost<\/strong><\/p>\n

    Bylo prok\u00e1z\u00e1no, \u017ee lid\u00e9, kte\u0159\u00ed m\u00e1lo sp\u00ed, jsou \u010dast\u011bji ob\u00e9zn\u00ed. Ti, kte\u0159\u00ed nemohou sp\u00e1t, maj\u00ed obvykle tendenci zab\u00edrat no\u010dn\u00ed hodiny nezdrav\u00fdmi \u010dinnostmi, jako je sledov\u00e1n\u00ed televize nebo hran\u00ed po\u010d\u00edta\u010dov\u00fdch her… v ka\u017ed\u00e9m p\u0159\u00edpad\u011b \u010dinnostmi, kter\u00e9 vy\u017eaduj\u00ed m\u00e1lo pohybu a nut\u00ed v\u00e1s b\u011b\u017eet do ledni\u010dky hledat nezdrav\u00e9 pochutiny. Pozd\u011b v noci se st\u00e1v\u00e1me obzvl\u00e1\u0161t\u011b la\u010dn\u00fdmi po vysoce kalorick\u00fdch potravin\u00e1ch. N\u011bkolik studi\u00ed prok\u00e1zalo, \u017ee lid\u00e9, kte\u0159\u00ed sp\u00ed m\u00e9n\u011b, maj\u00ed tendenci j\u00edst v\u00edce ne\u017e ti, kte\u0159\u00ed sp\u00ed dostate\u010dn\u011b. Hormon\u00e1ln\u00ed zm\u011bny zp\u016fsoben\u00e9 nedostatkem sp\u00e1nku stimuluj\u00ed pocit hladu, co\u017e z dlouhodob\u00e9ho hlediska vede k p\u0159ib\u00fdv\u00e1n\u00ed na v\u00e1ze. I kdy\u017e p\u0159es den moc nej\u00edme, ve chv\u00edli, kdy jsme omezeni na p\u0159\u00edjem v\u011bt\u0161iny potravy b\u011bhem noci, zvy\u0161uje se pravd\u011bpodobnost, \u017ee se zkonzumovan\u00e9 kalorie p\u0159em\u011bn\u00ed na tuk.<\/p>\n

    Vliv na du\u0161evn\u00ed zdrav\u00ed<\/strong><\/p>\n

    Nez\u0159\u00eddka se st\u00e1v\u00e1, \u017ee chronick\u00e1 nespavost je pova\u017eov\u00e1na za spou\u0161t\u011b\u010d du\u0161evn\u00edch onemocn\u011bn\u00ed. V m\u00e9n\u011b z\u00e1va\u017en\u00fdch p\u0159\u00edpadech se projevuje neust\u00e1lou \u00fanavou, podr\u00e1\u017ed\u011bnost\u00ed, demotivac\u00ed a v\u00fdkyvy n\u00e1lad. V t\u011b\u017e\u0161\u00edch p\u0159\u00edpadech v\u0161ak m\u016f\u017ee zp\u016fsobit i halucinace nebo deprese. Obvykle se tyto poruchy objevuj\u00ed p\u0159i p\u0159et\u00ed\u017een\u00ed mozku v d\u016fsledku nedostatku sp\u00e1nku, a to zejm\u00e9na u jedinc\u016f se sklonem k rozvoji du\u0161evn\u00edch onemocn\u011bn\u00ed.<\/p>\n

    \u00da\u010dinky na fyzick\u00e9 zdrav\u00ed<\/strong><\/p>\n

    Nedostatek sp\u00e1nku m\u00e1 negativn\u00ed vliv na n\u00e1\u0161 imunitn\u00ed syst\u00e9m a podporuje rozvoj onemocn\u011bn\u00ed, kter\u00e1 se mohou na prvn\u00ed pohled projevovat v podob\u011b ne\u0161kodn\u00e9ho nachlazen\u00ed nebo p\u0159\u00edznak\u016f ch\u0159ipky. Poruchy sp\u00e1nku v\u0161ak mohou z dlouhodob\u00e9ho hlediska zp\u016fsobit v\u00e1\u017en\u00e9 po\u0161kozen\u00ed zdrav\u00ed. Chronick\u00e9 poruchy sp\u00e1nku v pr\u016fm\u011bru t\u0159i noci ze sedmi zvy\u0161uj\u00ed pravd\u011bpodobnost gastrointestin\u00e1ln\u00edch onemocn\u011bn\u00ed, srde\u010dn\u00ed z\u00e1stavy, mrtvice, cukrovky, c\u00e9vn\u00edch onemocn\u011bn\u00ed a dokonce i rakoviny.<\/p>\n

    Studie proveden\u00e1 EHJ (European Heart Journal) uk\u00e1zala, \u017ee riziko srde\u010dn\u00edch onemocn\u011bn\u00ed se zvy\u0161uje o 48 %, pokud \u010dlov\u011bk sp\u00ed m\u00e9n\u011b ne\u017e \u0161est hodin. Jin\u00e9 studie prok\u00e1zaly, \u017ee zbaven\u00ed t\u011bla pot\u0159ebn\u00e9ho odpo\u010dinku vede k vysok\u00e9mu krevn\u00edmu tlaku, ucp\u00e1v\u00e1n\u00ed tepen a srde\u010dn\u00edmu selh\u00e1n\u00ed.<\/p>\n

    Studie proveden\u00e1 v Japonsku mimo jin\u00e9 uk\u00e1zala, \u017ee existuje souvislost mezi poruchami sp\u00e1nku a cukrovkou, a ur\u010dila, \u017ee vysok\u00e9 hodnoty krevn\u00edho cukru po del\u0161\u00ed dobu (glykovan\u00fd hemoglobin, tak\u00e9 HbA1c) vykazuj\u00ed jasnou souvislost s poruchami sp\u00e1nku, jako je nap\u0159\u00edklad p\u0159\u00edli\u0161 \u010dasn\u00e9 rann\u00ed vst\u00e1v\u00e1n\u00ed. P\u0159edpokl\u00e1d\u00e1 se, \u017ee nekvalitn\u00ed sp\u00e1nek zp\u016fsobuje uvol\u0148ov\u00e1n\u00ed stresov\u00e9ho hormonu (kortizolu), kter\u00fd podporuje rozvoj cukrovky. V neposledn\u00ed \u0159ad\u011b m\u016f\u017ee nedostate\u010dn\u00fd sp\u00e1nek zp\u016fsobit rakovinu. Nejz\u00e1va\u017en\u011bj\u0161\u00ed jsou p\u0159\u00edpady, kdy lze poruchy sp\u00e1nku p\u0159i\u010d\u00edst pr\u00e1ci na sm\u011bny: v roce 2007 za\u0159adila Mezin\u00e1rodn\u00ed agentura pro v\u00fdzkum rakoviny p\u0159i Sv\u011btov\u00e9 zdravotnick\u00e9 organizaci pr\u00e1ci na no\u010dn\u00ed sm\u011bny mezi „pravd\u011bpodobn\u011b karcinogenn\u00ed“ faktory. Vy\u0161\u0161\u00ed riziko vzniku rakoviny bylo zji\u0161t\u011bno zejm\u00e9na u zdravotnick\u00e9ho person\u00e1lu a letu\u0161ek, proto\u017ee trval\u00fd posun cyklu sp\u00e1nek\/bd\u011bn\u00ed a neust\u00e1l\u00e9 vystaven\u00ed um\u011bl\u00e9mu sv\u011btlu podporuje vznik n\u00e1dor\u016f.<\/p>\n

    <\/div>\n

    [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Charakteristika poruch sp\u00e1nku:“ tab_id=“1479163863755-c2e3d491-07d6″][vc_row_inner css=“.vc_custom_1479386938554{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_3_1.jpg?id=11646) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}“][vc_column_inner][vc_column_text]<\/p>\n

      \n
    • Dlouh\u00e9 f\u00e1ze probouzen\u00ed, obt\u00ed\u017en\u00e9 us\u00edn\u00e1n\u00ed<\/li>\n
    • N\u011bkolikan\u00e1sobn\u00e9 probuzen\u00ed b\u011bhem sp\u00e1nku<\/li>\n
    • Sp\u00e1nek je neklidn\u00fd a nen\u00ed klidn\u00fd<\/li>\n
    • Pomal\u00fd rann\u00ed start<\/li>\n
    • Tendence us\u00ednat b\u011bhem dne<\/li>\n
    • T\u011blo je p\u0159ebuzen\u00e9 a napjat\u00e9<\/li>\n<\/ul>\n

      [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Typy poruch sp\u00e1nku“ tab_id=“1479164005355-ae8c2490-1d29″][vc_row_inner css=“.vc_custom_1479386956407{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_3_2.jpg?id=11647) !important;}“][vc_column_inner][vc_column_text]Sp\u00e1nek m\u016f\u017ee b\u00fdt negativn\u011b ovlivn\u011bn vn\u011bj\u0161\u00edmi (exogenn\u00edmi) nebo vnit\u0159n\u00edmi (endogenn\u00edmi) faktory.<\/p>\n

      Exogenn\u00ed poruchy sp\u00e1nku<\/h3>\n
      \n
      Jetlag<\/div>\n
      \n
      \n

      Pr\u00e1ce na sm\u011bny\/no\u010dn\u00ed pr\u00e1ce
      \nDefinice
      \nJetlag<\/p>\n

      Jetlag je p\u0159\u00edpad, kdy se v kr\u00e1tk\u00e9m \u010dasov\u00e9m \u00faseku p\u0159ekon\u00e1 v\u00edce \u010dasov\u00fdch p\u00e1sem, tak\u017ee vnit\u0159n\u00ed hodiny p\u0159estanou odpov\u00eddat skute\u010dn\u00e9mu \u010dasu. To zp\u016fsobuje zmaten\u00ed hormon\u016f, kter\u00e9 norm\u00e1ln\u011b podl\u00e9haj\u00ed denn\u00edmu rytmu. Jetlag se zhor\u0161uje t\u00edm v\u00edce, \u010d\u00edm v\u00edce \u010dasov\u00fdch p\u00e1sem se p\u0159ekra\u010duje, proto\u017ee k p\u0159izp\u016fsoben\u00ed vnit\u0159n\u00edch rytm\u016f m\u016f\u017ee doj\u00edt jen pomalu. Na vznik jetlagu m\u00e1 vliv tak\u00e9 sm\u011br letu. T\u011blo zvl\u00e1d\u00e1 lety na z\u00e1pad l\u00e9pe ne\u017e lety na v\u00fdchod. D\u016fvodem je to, \u017ee na\u0161e vnit\u0159n\u00ed hodiny se ne\u0159\u00edd\u00ed p\u0159\u00edsn\u00fdm 24hodinov\u00fdm rozvrhem, ale sp\u00ed\u0161e pon\u011bkud del\u0161\u00edmi hodinov\u00fdmi f\u00e1zemi. Proto\u017ee lety sm\u011brem na z\u00e1pad prodlu\u017euj\u00ed den, jsou pro na\u0161e vnit\u0159n\u00ed hodiny v\u00fdhodn\u011bj\u0161\u00ed.<\/p>\n<\/div>\n<\/div>\n<\/div>\n

      \n
      \n
      \n
      \n

      Pr\u00e1ce na sm\u011bny\/no\u010dn\u00ed pr\u00e1ce<\/p>\n

      Pr\u00e1ce na sm\u011bny je srovnateln\u00e1 s cestou p\u0159es v\u00edce \u010dasov\u00fdch p\u00e1sem, proto se j\u00ed n\u011bkdy \u0159\u00edk\u00e1 soci\u00e1ln\u00ed jetlag. Trvale se m\u011bn\u00edc\u00ed pracovn\u00ed doba a no\u010dn\u00ed pr\u00e1ce matou p\u0159irozen\u00e9 cirkadi\u00e1nn\u00ed rytmy organismu. Pracovn\u00edci pracuj\u00edc\u00ed na sm\u011bny mus\u00ed kv\u016fli m\u011bn\u00edc\u00ed se pracovn\u00ed dob\u011b neust\u00e1le upravovat sv\u00e9 vnit\u0159n\u00ed hodiny. Tito pracovn\u00edci trp\u00ed trval\u00fdm nedostatkem sp\u00e1nku. Jejich doba sp\u00e1nku je v pr\u016fm\u011bru o dv\u011b a\u017e \u010dty\u0159i hodiny krat\u0161\u00ed ne\u017e u lid\u00ed, kte\u0159\u00ed maj\u00ed norm\u00e1ln\u00ed pracovn\u00ed dobu, proto\u017ee kvalita sp\u00e1nku p\u0159es den je kv\u016fli ru\u0161iv\u00fdm vliv\u016fm hor\u0161\u00ed ne\u017e v noci.<\/p>\n

      P\u0159\u00edznaky
      \nOb\u011b formy poruch sp\u00e1nku mohou m\u00edt lehk\u00e9 a\u017e z\u00e1va\u017en\u00e9 p\u0159\u00edznaky, p\u0159i\u010dem\u017e do\u010dasn\u00fd jetlag je ve srovn\u00e1n\u00ed s prac\u00ed na sm\u011bny, kter\u00e1 prob\u00edh\u00e1 del\u0161\u00ed dobu, nebo chronick\u00fdm jetlagem relativn\u011b ne\u0161kodn\u00fd. Mo\u017en\u00e9 dopady na zdrav\u00ed zahrnuj\u00ed: \u00fanavu, probl\u00e9my s us\u00edn\u00e1n\u00edm a udr\u017een\u00edm sp\u00e1nku, omezenou fyzickou zdatnost, sn\u00ed\u017eenou intelektu\u00e1ln\u00ed kapacitu, v\u00fdkyvy n\u00e1lad a gastrointestin\u00e1ln\u00ed a psychosomatick\u00e9 probl\u00e9my. M\u016f\u017ee se tak\u00e9 zhor\u0161it reak\u010dn\u00ed doba. V nejhor\u0161\u00edch p\u0159\u00edpadech doch\u00e1z\u00ed ke vzniku srde\u010dn\u011b-c\u00e9vn\u00edch onemocn\u011bn\u00ed, cukrovky a rakoviny.
      \nProtiopat\u0159en\u00ed
      \nJetlag<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

      \n
      \n
      \n
        \n
      • Po n\u00e1stupu do letadla si p\u0159epn\u011bte hodiny na hodiny v c\u00edlov\u00e9 zemi, abyste se zbavili jetlagu.<\/li>\n
      • Po p\u0159\u00edjezdu do c\u00edlov\u00e9 destinace dodr\u017eujte denn\u00ed rytmus.<\/li>\n
      • Tr\u00e1vit p\u0159es den hodn\u011b \u010dasu venku.<\/li>\n
      • P\u0159i cest\u011b na v\u00fdchod si vyhra\u010fte n\u011bkolik dn\u00ed, kdy budete chodit sp\u00e1t o hodinu nebo dv\u011b d\u0159\u00edve. P\u0159i cest\u011b na z\u00e1pad cho\u010fte sp\u00e1t o n\u011bkolik hodin pozd\u011bji ne\u017e obvykle.<\/li>\n
      • Dopln\u011bn\u00ed stravy melatoninem<\/li>\n<\/ul>\n<\/div>\n
        \n
        Pr\u00e1ce a sm\u011bny\/no\u010dn\u00ed pr\u00e1ce<\/div>\n
          \n
        • Zkuste se oto\u010dit dop\u0159edu<\/li>\n
        • Velmi jasn\u00e9 sv\u011btlo na pracovi\u0161ti (v\u00edce ne\u017e 300 lux\u016f, aby se zabr\u00e1nilo no\u010dn\u00edm pokles\u016fm).<\/li>\n
        • Kr\u00e1tk\u00e9 zd\u0159\u00edmnut\u00ed (power napping) b\u011bhem no\u010dn\u00ed sm\u011bny zvy\u0161uje koncentraci. Tyto mal\u00e9 \u0161lof\u00edky by m\u011bly trvat 5 a\u017e 10 minut.<\/li>\n
        • Po pr\u00e1ci noste slune\u010dn\u00ed br\u00fdle, aby se t\u011blo nenaprogramovalo na den, kdy\u017e u\u017e je venku sv\u011btlo<\/li>\n
        • Jezte lehk\u00e1 j\u00eddla, jinak je t\u011blo unaven\u00e9 a pomal\u00e9<\/li>\n
        • Hodn\u011b pohybu<\/li>\n
        • Dodr\u017eujte stanoven\u00e9 \u010dasy j\u00eddla, p\u0159est\u00e1vek a sp\u00e1nku<\/li>\n
        • Dopl\u0148ov\u00e1n\u00ed melatoninu<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div>\n

          Farmakologicky navozen\u00e9 poruchy sp\u00e1nku<\/strong><\/p>\n

          Poruchy sp\u00e1nku mohou vyvolat n\u011bkter\u00e9 l\u00e9ky, nap\u0159\u00edklad beta-blok\u00e1tory, stimulanty, jako je alkohol a kofein, a tak\u00e9 nikotin a p\u0159ej\u00edd\u00e1n\u00ed v noci. Alkohol v\u00e1m m\u016f\u017ee pomoci usnout, ale m\u016f\u017ee zp\u016fsobit, \u017ee se v druh\u00e9 polovin\u011b noci brzy probud\u00edte a budete m\u00edt probl\u00e9my znovu usnout. \u010c\u00e1st sp\u00e1nku REM je naru\u0161ena a amfetaminy eliminuj\u00ed pot\u0159ebu sp\u00e1nku.<\/p>\n

          Ment\u00e1ln\u00ed faktory<\/strong><\/p>\n

          Lidsk\u00e1 psychika je velmi slo\u017eit\u00e1. Problematick\u00e9 emo\u010dn\u00ed stavy, jako je stres, hn\u011bv a strach, mohou b\u00fdt p\u0159\u00ed\u010dinou poruch sp\u00e1nku stejn\u011b jako z\u00e1va\u017en\u00e1 du\u0161evn\u00ed onemocn\u011bn\u00ed, jako jsou deprese a vyho\u0159en\u00ed. Proto je d\u016fle\u017eit\u00e9 zjistit p\u0159\u00ed\u010dinu t\u011bchto probl\u00e9m\u016f, aby bylo mo\u017en\u00e9 naj\u00edt vhodn\u00e1 protiopat\u0159en\u00ed.<\/p>\n

          Endogenn\u00ed poruchy sp\u00e1nku<\/h3>\n

          Nedostatek melatoninu<\/strong><\/p>\n

          K produkci melatoninu pot\u0159ebuje na\u0161e t\u011blo dostatek serotoninu. N\u00e1\u0161 modern\u00ed zp\u016fsob \u017eivota, kter\u00fd se vyzna\u010duje ka\u017edodenn\u00edm stresem, nezdravou v\u00fd\u017eivou, smyslov\u00fdm p\u0159et\u00ed\u017een\u00edm a nedostatkem pohybu, m\u016f\u017ee b\u00fdt zodpov\u011bdn\u00fd za nedostatek serotoninu spolu s fyzick\u00fdmi nemocemi. V\u00fdznamnou roli v\u0161ak hraje tak\u00e9 v\u011bk. \u010c\u00edm jsme star\u0161\u00ed, t\u00edm m\u00e9n\u011b melatoninu se v epif\u00fdze produkuje, proto\u017ee se st\u00e1le v\u00edce odv\u00e1p\u0148uje. Dal\u0161\u00ed p\u0159\u00ed\u010dinou je sv\u011btlo, konkr\u00e9tn\u011b sv\u011btlo v no\u010dn\u00ed f\u00e1zi zhor\u0161uj\u00edc\u00ed endogenn\u00ed produkci melatoninu. Pokud t\u011blo z jak\u00e9hokoli d\u016fvodu neprodukuje dostatek melatoninu, projev\u00ed se poruchy sp\u00e1nku. V takov\u00e9m p\u0159\u00edpad\u011b je rozumn\u00e9 dopln\u011bn\u00ed hormonu podporuj\u00edc\u00edho sp\u00e1nek.<\/p>\n

          Syndrom opo\u017ed\u011bn\u00e9ho n\u00e1stupu sp\u00e1nku<\/strong>
          \nSyndrom opo\u017ed\u011bn\u00e9ho n\u00e1stupu sp\u00e1nku se vyzna\u010duje probl\u00e9my s us\u00edn\u00e1n\u00edm. Obvykle se vyskytuje u mlad\u00fdch lid\u00ed a mlad\u00fdch dosp\u011bl\u00fdch, kte\u0159\u00ed spadaj\u00ed do chronotypu „no\u010dn\u00ed sova“. Tito lid\u00e9 si z noci d\u011blaj\u00ed den, z\u016fst\u00e1vaj\u00ed vzh\u016fru a\u017e do rann\u00edch hodin a pak sp\u00ed a\u017e do odpoledne. Posti\u017een\u00ed uv\u00e1d\u011bj\u00ed chronickou nespavost. Syndrom opo\u017ed\u011bn\u00e9ho n\u00e1stupu sp\u00e1nku u no\u010dn\u00edch sov se nejl\u00e9pe l\u00e9\u010d\u00ed r\u00e1no pomoc\u00ed sv\u011bteln\u00e9 terapie. Doporu\u010duje se prov\u00e1d\u011bt sv\u011btelnou terapii brzy r\u00e1no, aby se rytmus sp\u00e1nku a bd\u011bn\u00ed posunul dop\u0159edu. Podobn\u00fdch \u00fa\u010dink\u016f lze dos\u00e1hnout u\u017e\u00edv\u00e1n\u00edm melatoninu v podve\u010der.<\/p>\n

          Poruchy sp\u00e1nku u nevidom\u00fdch (syndrom Non-24)<\/strong><\/p>\n

          „Syndrom non-24“ nebo jednodu\u0161e „non-24“ \u010di „syndrom voln\u00e9ho b\u011bhu“ byl poprv\u00e9 pops\u00e1n v roce 1948 Dr. Remlerem z N\u011bmecka. Ve sv\u00e9 v\u011bdeck\u00e9 publikaci popsal, \u017ee n\u011bkte\u0159\u00ed nevidom\u00ed lid\u00e9 maj\u00ed obr\u00e1cen\u00fd cirkadi\u00e1nn\u00ed rytmus pro teplotu, srde\u010dn\u00ed frekvenci, krevn\u00ed tlak a vylu\u010dov\u00e1n\u00ed.<\/p>\n

          Non-24 je z\u00e1va\u017en\u00e1, t\u011b\u017ek\u00e1 a chronick\u00e1 porucha denn\u00edho a no\u010dn\u00edho rytmu, kter\u00e1 je zvl\u00e1\u0161t\u011b \u010dast\u00e1 u nevidom\u00fdch lid\u00ed. Lid\u00e9 se syndromem non-24 nejsou schopni nastavit nebo synchronizovat sv\u00e9 vnit\u0159n\u00ed hodiny podle 24hodinov\u00e9ho denn\u00edho rytmu. Tito lid\u00e9 \u017eij\u00ed ve sv\u00e9m vlastn\u00edm rytmu, kter\u00fd trv\u00e1 mezi 24 a 25 hodinami. To vede k tomu, \u017ee ka\u017ed\u00fd den us\u00ednaj\u00ed nebo vst\u00e1vaj\u00ed o 30 minut pozd\u011bji. Podle toho se posouvaj\u00ed i v\u0161echny ostatn\u00ed rytmy t\u011bla, jako je t\u011blesn\u00e1 teplota, rozlo\u017een\u00ed hormon\u016f nebo vrchol aktivity.<\/p>\n

          C\u00edlem chronobiologicky spr\u00e1vn\u00e9 terapie je synchronizovat vnit\u0159n\u00ed hodiny \u010dlov\u011bka s 24hodinov\u00fdm denn\u00edm rytmem. To m\u016f\u017ee zahrnovat rann\u00ed sv\u011btelnou terapii i u\u017e\u00edv\u00e1n\u00ed l\u00e1tek, kter\u00e9 potla\u010duj\u00ed \u00fanavu b\u011bhem dne. No\u010dn\u00ed pod\u00e1v\u00e1n\u00ed melatoninu nebo podobn\u00fdch l\u00e1tek slou\u017e\u00ed nejen k podpo\u0159e sp\u00e1nku v noci, ale tak\u00e9 jako \u010dasova\u010d k nastaven\u00ed vnit\u0159n\u00edch hodin.<\/p>\n

          Syndrom obstruk\u010dn\u00ed sp\u00e1nkov\u00e9 apnoe<\/strong>
          \nTento syndrom se stal pom\u011brn\u011b zn\u00e1m\u00fdm od roku 1972, kdy jej poprv\u00e9 definoval Christian Guilleminault. Term\u00edn „apnoe“ poch\u00e1z\u00ed z \u0159eck\u00e9ho „apnoe“, co\u017e znamen\u00e1 ned\u00fdch\u00e1n\u00ed. Tento syndrom je charakterizov\u00e1n kr\u00e1tk\u00fdmi obdob\u00edmi z\u00e1stavy dechu b\u011bhem cel\u00e9 noci, kter\u00e1 se opakuj\u00ed. Horn\u00ed cesty d\u00fdchac\u00ed posti\u017een\u00fdch osob jsou b\u011bhem sp\u00e1nku sta\u017een\u00e9, co\u017e \u010dasto vede k chr\u00e1p\u00e1n\u00ed. D\u00fdch\u00e1n\u00ed nen\u00ed mo\u017en\u00e9 nebo je mo\u017en\u00e9 jen s velk\u00fdm \u00fasil\u00edm. Charakteristick\u00fdmi znaky syndromu obstruk\u010dn\u00ed sp\u00e1nkov\u00e9 apnoe je nejm\u00e9n\u011b p\u011bt apno\u00ed nebo hypopno\u00ed ka\u017edou hodinu, z nich\u017e ka\u017ed\u00e1 trv\u00e1 nejm\u00e9n\u011b 10 sekund. S t\u00edmto syndromem souvis\u00ed mnoho n\u00e1sledn\u00fdch onemocn\u011bn\u00ed, jako jsou srde\u010dn\u011b-c\u00e9vn\u00ed onemocn\u011bn\u00ed, vysok\u00fd krevn\u00ed tlak, \u00fazkostn\u00e9 poruchy, cukrovka a deprese. Posti\u017eeni jsou p\u0159edev\u0161\u00edm mu\u017ei ve v\u011bku 30 a\u017e 60 let, ale i \u017eeny. Syndrom obstruk\u010dn\u00ed sp\u00e1nkov\u00e9 apnoe je \u010dasto odhalen pom\u011brn\u011b pozd\u011b a vyskytuje se \u010dasto. Mezi mo\u017en\u00e9 zp\u016fsoby l\u00e9\u010dby pat\u0159\u00ed chirurgick\u00fd z\u00e1krok, nitro\u00fastn\u00ed protruzn\u00ed dlahy nebo terapie CPAP.<\/p>\n

          Syndrom neklidn\u00fdch nohou<\/strong>
          \nJedn\u00e1 se o velmi \u010dastou neurologickou poruchu. Tento syndrom je charakterizov\u00e1n poruchou centr\u00e1ln\u00edho nervov\u00e9ho syst\u00e9mu. V pop\u0159ed\u00ed tohoto probl\u00e9mu stoj\u00ed poruchov\u00e9 pocity bolesti nohou, kter\u00e9 jsou u v\u011bt\u0161iny posti\u017een\u00fdch osob p\u0159\u00edtomny v dob\u011b sp\u00e1nku. Bolest je u jednotliv\u00fdch osob poci\u0165ov\u00e1na r\u016fzn\u011b (tj. brn\u011bn\u00ed, bod\u00e1n\u00ed, tah\u00e1n\u00ed nebo trh\u00e1n\u00ed). \u00dalevu od bolesti p\u0159in\u00e1\u0161\u00ed pouze pohyb. \u017deny jsou posti\u017eeny dvakr\u00e1t \u010dast\u011bji ne\u017e mu\u017ei a syndrom se vyskytuje zejm\u00e9na u t\u011bhotn\u00fdch \u017een v posledn\u00edch t\u00fddnech p\u0159ed porodem. P\u0159\u00ed\u010dina nen\u00ed zat\u00edm pln\u011b vysv\u011btliteln\u00e1, ale p\u0159edpokl\u00e1d\u00e1 se genetick\u00e1 predispozice. P\u0159i terapii se vyu\u017e\u00edvaj\u00ed l\u00e1tky podobn\u00e9 dopaminu, tedy L-Dopa, nebo tzv. agonist\u00e9 dopaminu. Jestli je \u010d\u00e1ste\u010dn\u011b na vin\u011b i porucha uvol\u0148ov\u00e1n\u00ed melatoninu, to se zat\u00edm intenzivn\u011b zkoum\u00e1.<\/p>\n

          Hypersomnie – narkolepsie<\/strong>
          \nZvl\u00e1\u0161tn\u00ed formou poruchy sp\u00e1nku je pot\u0159eba sp\u00e1nku del\u0161\u00edho ne\u017e sedm hodin. V d\u016fsledku dosud ne zcela vysv\u011btlen\u00fdch faktor\u016f mus\u00ed posti\u017een\u00ed lid\u00e9 sp\u00e1t v\u00edce ne\u017e sedm hodin, aby se c\u00edtili odpo\u010dat\u00ed a omlazen\u00ed. V p\u0159\u00edpad\u011b narkolepsie pacienty n\u00e1hle p\u0159em\u016f\u017ee intenzivn\u00ed pot\u0159eba sp\u00e1nku tak siln\u00e1, \u017ee okam\u017eit\u011b usnou. P\u0159\u00ed\u010diny t\u011bchto poruch sp\u00e1nku nejsou dodnes pln\u011b prozkoum\u00e1ny, ale byly zdokumentov\u00e1ny genetick\u00e9 faktory a zm\u011bny n\u011bkter\u00fdch poselsk\u00fdch l\u00e1tek. P\u0159\u00ed\u010dinn\u00e1 terapie zat\u00edm nen\u00ed k dispozici.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text]<\/p>\n

          Mo\u017enosti terapie<\/h3>\n

          [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Hygiena sp\u00e1nku“ tab_id=“1479165194858-cf80d185-4643″][vc_row_inner css=“.vc_custom_1479386988978{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_4_1.jpg?id=11648) !important;}“][vc_column_inner][vc_column_text]Abyste p\u0159ede\u0161li poruch\u00e1m sp\u00e1nku nebo zvl\u00e1dli sou\u010dasn\u00e9 pot\u00ed\u017ee, m\u011bli byste se sna\u017eit dodr\u017eovat spr\u00e1vnou sp\u00e1nkovou hygienu.<\/p>\n

          Obsahuje n\u00e1sleduj\u00edc\u00ed opat\u0159en\u00ed:<\/strong><\/p>\n

            \n
          • Sni\u017ete mno\u017estv\u00ed psychick\u00e9 a fyzick\u00e9 n\u00e1mahy ve ve\u010dern\u00edch hodin\u00e1ch.<\/li>\n
          • Nejezte velk\u00e9 j\u00eddlo m\u00e9n\u011b ne\u017e dv\u011b hodiny p\u0159ed span\u00edm, ale volte lehk\u00e1 j\u00eddla a mal\u00e9 porce.<\/li>\n
          • Zvykn\u011bte si dodr\u017eovat p\u0159\u00edsn\u00fd \u010das sp\u00e1nku a vst\u00e1v\u00e1n\u00ed.<\/li>\n
          • Kofein, nikotin a alkohol podporuj\u00ed poruchy sp\u00e1nku.<\/li>\n
          • Alkoholu se zcela vyhn\u011bte nebo ho omezte na minimum a ostatn\u00ed stimulanty by se nem\u011bly u\u017e\u00edvat po odpoledni.<\/li>\n
          • Cvi\u010den\u00ed je pro t\u011blo d\u016fle\u017eit\u00e9, ale sna\u017ete se vyhnout extr\u00e9mn\u00ed n\u00e1maze t\u0159i hodiny p\u0159ed span\u00edm.<\/li>\n
          • P\u0159ed span\u00edm je t\u0159eba se vyhnout pou\u017e\u00edv\u00e1n\u00ed elektroniky v\u0161eho druhu – v\u010detn\u011b televize -, proto\u017ee modr\u00e9 sv\u011btlo, kter\u00e9 vyza\u0159uje, m\u016f\u017ee naru\u0161it distribuci melatoninu.<\/li>\n
          • Dbejte na to, aby va\u0161e lo\u017enice byla tich\u00e1, tmav\u00e1 a m\u011bla spr\u00e1vnou teplotu (ide\u00e1ln\u00ed je 60-65 stup\u0148\u016f Fahrenheita).<\/li>\n
          • Postel by m\u011bla slou\u017eit pouze ke sp\u00e1nku a sexu\u00e1ln\u00edm aktivit\u00e1m.<\/li>\n
          • Ke zklidn\u011bn\u00ed m\u016f\u017eete pou\u017e\u00edvat bylinkov\u00e9 \u010daje nebo tepl\u00e9 ml\u00e9ko s medem, proto\u017ee ty podporuj\u00ed sp\u00e1nek.<\/li>\n
          • Pokud m\u00e1te pot\u00ed\u017ee s relaxac\u00ed, mohou v\u00e1m k odpo\u010dinku pomoci ur\u010dit\u00e9 relaxa\u010dn\u00ed techniky.<\/li>\n
          • Dodr\u017eujte pravideln\u00fd sp\u00e1nkov\u00fd rytmus, a to i o v\u00edkendech, abyste si nevyvedli ze synchronu sv\u00e9 cirkadi\u00e1nn\u00ed rytmy.<\/li>\n<\/ul>\n

            [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Dv\u011b pou\u017eit\u00ed melatoninu“ tab_id=“1479165306896-6a0985aa-73e7″][vc_row_inner css=“.vc_custom_1479387013841{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_4_2.jpg?id=11649) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}“][vc_column_inner][vc_column_text]P\u0159i poruch\u00e1ch cirkadi\u00e1nn\u00edho rytmu, jako je jetlag, pr\u00e1ce na sm\u011bny nebo syndrom zpo\u017ed\u011bn\u00e9ho sp\u00e1nku, se melatoninu vytv\u00e1\u0159\u00ed dostatek, ale v nespr\u00e1vnou dobu. U\u017e\u00edv\u00e1n\u00ed melatoninu ve spr\u00e1vnou dobu umo\u017e\u0148uje pomoci nastavit v\u00e1\u0161 p\u0159irozen\u00fd cirkadi\u00e1nn\u00ed rytmus podle no\u010dn\u00edho rytmu, kter\u00fd pot\u0159ebujete. Tento typ l\u00e9\u010dby se tak\u00e9 naz\u00fdv\u00e1 chronoterapie, proto\u017ee nenahrazuje melatonin, ale sp\u00ed\u0161e reguluje jeho endogenn\u00ed distribuci.<\/p>\n

            Pokud je p\u0159\u00ed\u010dinou poruch sp\u00e1nku m\u00edrn\u00fd nebo z\u00e1va\u017en\u00fd nedostatek melatoninu, je t\u0159eba melatonin nahradit, tj. pomoc\u00ed hormon\u00e1ln\u00ed substitu\u010dn\u00ed terapie. Pou\u017e\u00edv\u00e1 se chronobiologicky optimalizovan\u00fd galenick\u00fd p\u0159\u00edpravek, kter\u00fd uvol\u0148uje melatonin po dobu \u0161esti hodin.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Sv\u011bteln\u00e1 terapie“ tab_id=“1479166386283-616fd989-0919″][vc_row_inner css=“.vc_custom_1479387071722{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_4_3.jpg?id=11645) !important;background-position: center !important;background-repeat: no-repeat !important;background-size: cover !important;}“][vc_column_inner][vc_column_text]Sv\u011bteln\u00e1 terapie je nekomplikovan\u00e1 a \u00fa\u010dinn\u00e1 metoda l\u00e9\u010dby poruch sp\u00e1nku bez vedlej\u0161\u00edch \u00fa\u010dink\u016f. Vyu\u017e\u00edv\u00e1 intenzitu sv\u011btla od 2 500 do 10 000 lux\u016f. Vysok\u00e1 intenzita sv\u011btla jako p\u0159irozen\u00fd \u010dasova\u010d ovliv\u0148uje hormon\u00e1ln\u00ed rovnov\u00e1hu organismu a s n\u00ed i jeho cirkadi\u00e1nn\u00ed rytmus. C\u00edlem je tento rytmus posunout vp\u0159ed, nebo naopak posunout zp\u011bt. V p\u0159\u00edpad\u011b brzk\u00e9ho chozen\u00ed do postele a brzk\u00e9ho vst\u00e1v\u00e1n\u00ed se cirkadi\u00e1nn\u00ed rytmus posouv\u00e1 zp\u011bt. P\u0159i pozdn\u00edm ul\u00e9h\u00e1n\u00ed a pozdn\u00edm vst\u00e1v\u00e1n\u00ed se posouv\u00e1 dop\u0159edu. Tato metoda ji\u017e b\u011bhem jednoho t\u00fddne vykazuje zlep\u0161en\u00ed kvality sp\u00e1nku a celkov\u00e9 pohody. Tato terapie v\u0161ak funguje pouze u lid\u00ed, kte\u0159\u00ed je\u0161t\u011b produkuj\u00ed dostate\u010dn\u00e9 mno\u017estv\u00ed melatoninu.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Relaxa\u010dn\u00ed techniky“ tab_id=“1479166436902-63b04936-eb54″][vc_row_inner css=“.vc_custom_1479387088711{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_4_4.jpg?id=11650) !important;}“][vc_column_inner][vc_column_text]N\u011bkter\u00e9 metody, kter\u00e9 p\u0159isp\u00edvaj\u00ed k relaxaci, v\u00e1m mohou pomoci efektivn\u011bji sp\u00e1t.<\/p>\n

              \n
            • Biofeedback<\/strong>: Tento proces pom\u00e1h\u00e1 \u0159\u00eddit zd\u00e1nliv\u011b autonomn\u00ed t\u011blesn\u00e9 funkce. Pacienti by se m\u011bli nau\u010dit vyu\u017e\u00edvat s\u00edlu my\u0161lenek, aby p\u0159i poruch\u00e1ch sp\u00e1nku na\u0161li klid. Metoda biofeedbacku umo\u017e\u0148uje posti\u017een\u00fdm lidem navodit ment\u00e1ln\u011b stav relaxace, kter\u00fd pot\u0159ebuj\u00ed k usnut\u00ed. Tr\u00e9nink prob\u00edh\u00e1 pomoc\u00ed elektromyografie, kter\u00e1 pom\u00e1h\u00e1 odhalit a uvolnit svaly pro stav relaxace. Tato metoda je vhodn\u00e1 pro ka\u017ed\u00e9ho a snadno se j\u00ed nau\u010d\u00ed. K vyl\u00e9\u010den\u00ed poruch sp\u00e1nku je zapot\u0159eb\u00ed p\u0159ibli\u017en\u011b osm a\u017e 20 hodin.<\/li>\n
            • Autogenn\u00ed tr\u00e9nink<\/strong>: Jedn\u00e1 se o komplexn\u00ed relaxa\u010dn\u00ed metodu, kter\u00e1 se zab\u00fdv\u00e1 p\u0159edev\u0161\u00edm autosugesc\u00ed. P\u0159i t\u00e9to metod\u011b se soust\u0159ed\u00edte na uvoln\u011bn\u00fd stav jednotliv\u00fdch \u010d\u00e1st\u00ed t\u011bla a sna\u017e\u00edte se je ovlivnit pomoc\u00ed autosugesce (nap\u0159. moje prav\u00e1 noha je lehk\u00e1 jako p\u00edrko). To vyvol\u00e1v\u00e1 fyzick\u00e9 zm\u011bny.<\/li>\n
            • Meditace<\/strong>: Tato technika se zam\u011b\u0159uje na intenzivn\u00ed koncentraci na jednotliv\u00e9 objekty (nap\u0159. konkr\u00e9tn\u00ed obr\u00e1zky, jeden bod v m\u00edstnosti apod.). C\u00edlem je dos\u00e1hnout stavu „p\u0159em\u00fd\u0161len\u00ed o ni\u010dem“, kter\u00fd m\u016f\u017ee b\u011bhem kr\u00e1tk\u00e9 doby poskytnout stejn\u00e9 uvoln\u011bn\u00ed a energii jako hodina sp\u00e1nku. \u010cetn\u00e9 v\u011bdeck\u00e9 studie potvrzuj\u00ed \u00fa\u010dinnost t\u00e9to metody, proto\u017ee meditace zklid\u0148uje t\u011blesn\u00e9 funkce.<\/li>\n
            • Progresivn\u00ed svalov\u00e1 relaxace podle Jacobsona<\/strong>: Tato metoda je v sou\u010dasnosti nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed relaxa\u010dn\u00ed technikou. Tento proces m\u00e1 umo\u017enit \u00fasp\u011b\u0161n\u00e9 uvoln\u011bn\u00ed napjat\u00fdch sval\u016f prost\u0159ednictv\u00edm nap\u011bt\u00ed. Jednotliv\u00e9 svalov\u00e9 skupiny se nap\u00ednaj\u00ed v mal\u00fdch celc\u00edch po dobu n\u011bkolika sekund a pot\u00e9 se uvol\u0148uj\u00ed. Nap\u011bt\u00ed by m\u011blo trvat p\u011bt a\u017e deset sekund a uvoln\u011bn\u00ed 30 a\u017e 45 sekund. C\u00edlem je dos\u00e1hnout hlub\u0161\u00edho stavu uvoln\u011bn\u00ed v\u0161ech sval\u016f.<\/li>\n<\/ul>\n

              [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“Specifick\u00e9 terapie syndromu Non-24″ tab_id=“1479166504605-a41f03a6-dbfe“][vc_row_inner css=“.vc_custom_1479387110749{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_4_5.jpg?id=11651) !important;}“][vc_column_inner][vc_column_text]Existuj\u00ed dva p\u0159\u00edstupy k synchronizaci endogenn\u00edho rytmu nevidom\u00fdch s norm\u00e1ln\u00edm denn\u00edm a no\u010dn\u00edm rytmem. Na jedn\u00e9 stran\u011b lze pou\u017e\u00edt melatonin jako hormon \u010dasova\u010de ve ve\u010dern\u00edch hodin\u00e1ch. Po\u017eit\u00ed melatoninu signalizuje t\u011blu, \u017ee je noc. V sou\u010dasn\u00e9 dob\u011b jsou k dispozici i dal\u0161\u00ed l\u00e1tky podobn\u00e9 melatoninu, tj. tasimelteon (Hetlioz\u00ae), kter\u00fd by se m\u011bl u\u017e\u00edvat tak\u00e9 ve\u010der a vyu\u017e\u00edv\u00e1 melatoninov\u00fdch receptor\u016f v mozku k tomu, aby se vnit\u0159n\u00ed hodiny p\u0159izp\u016fsobily norm\u00e1ln\u00edmu rytmu den-noc.<\/p>\n

              Na druh\u00e9 stran\u011b existuje tak\u00e9 \u0159ada l\u00e9k\u016f, kter\u00e9 potla\u010duj\u00ed \u00fanavu b\u011bhem dne. P\u0159\u00edkladem t\u011bchto l\u00e1tek je armodafinil (Nuvigil\u00ae). Zvy\u0161uje bd\u011blost u pacient\u016f, kte\u0159\u00ed trp\u00ed nadm\u011brnou spavost\u00ed. Tento l\u00e9k p\u016fsob\u00ed tak, \u017ee oslovuje specifick\u00e9 neurotransmiterov\u00e9 receptory a stimuluje sympatick\u00fd nervov\u00fd syst\u00e9m.[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][vc_tta_accordion color=“turquoise“ c_icon=“chevron“ c_position=“right“ active_section=“99″ no_fill=“true“ collapsible_all=“true“][vc_tta_section title=“L\u00e1tky podporuj\u00edc\u00ed a naru\u0161uj\u00edc\u00ed sp\u00e1nek“ tab_id=“1479166625256-0a21cef8-0440″][vc_row_inner css=“.vc_custom_1479387139708{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2014\/04\/sleep_4_6.jpg?id=11652) !important;}“][vc_column_inner][vc_column_text]Vedle p\u0159\u00edrodn\u00edho hormonu melatoninu (kter\u00fd ovliv\u0148uje rytmus sp\u00e1nku a bd\u011bn\u00ed, pom\u00e1h\u00e1 p\u0159i probl\u00e9mech s us\u00edn\u00e1n\u00edm a udr\u017een\u00edm se ve sp\u00e1nku, sni\u017euje \u00fanavu a symptomy a zvy\u0161uje kvalitu sp\u00e1nku) existuje \u0159ada dal\u0161\u00edch rostlinn\u00fdch l\u00e1tek, kter\u00e9 maj\u00ed pozitivn\u00ed vliv na sp\u00e1nek a jsou chronobiologicky navr\u017eeny tak, aby se optim\u00e1ln\u011b kombinovaly se v\u0161emi p\u0159\u00edrodn\u00edmi a biologick\u00fdmi l\u00e1tkami.<\/p>\n

              \n

              L\u00e1tky s pozitivn\u00edm vlivem na sp\u00e1nek:<\/strong><\/p>\n

                \n
              • Chmel<\/li>\n
              • Kozl\u00edk l\u00e9ka\u0159sk\u00fd<\/li>\n
              • Medu\u0148ka l\u00e9ka\u0159sk\u00e1<\/li>\n
              • Mu\u010denka<\/li>\n
              • Listy m\u00e1ty<\/li>\n
              • He\u0159m\u00e1nek<\/li>\n<\/ul>\n<\/div>\n
                \n

                L\u00e1tky s negativn\u00edm vlivem na sp\u00e1nek:<\/strong><\/p>\n

                  \n
                • Kofein<\/li>\n
                • Alkoholick\u00e9 n\u00e1poje<\/li>\n
                • Nikotin<\/li>\n
                • N\u011bkter\u00e9 l\u00e9ky (nap\u0159. l\u00e9ky na span\u00ed, jako jsou benzodiazepiny a barbitur\u00e1ty, a tak\u00e9 antidepresiva a dopaminergn\u00ed l\u00e9ky).<\/li>\n
                • Tu\u010dn\u00e1 nebo t\u011b\u017eko straviteln\u00e1 j\u00eddla ve ve\u010dern\u00edch hodin\u00e1ch<\/li>\n<\/ul>\n<\/div>\n

                  [\/vc_column_text][\/vc_column_inner][\/vc_row_inner][\/vc_tta_section][\/vc_tta_accordion][\/vc_column][\/vc_row]<\/p>\n<\/div>","protected":false},"excerpt":{"rendered":"

                  [vc_row full_width=“stretch_row“ el_class=“banner-top“ css=“.vc_custom_1479346695535{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/06\/brain-and-psyche-15.jpg?id=9167) !important;}“][vc_column][vc_custom_heading source=“post_title“ font_container=“tag:h1|text_align:center“ use_theme_fonts=“yes“][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] V\u00fdvoj a funkce Dostatek kvalitn\u00edho sp\u00e1nku je nezbytn\u00fd pro na\u0161i pohodu, je d\u016fle\u017eit\u00fd pro regeneraci organismu a pro ka\u017edodenn\u00ed v\u00fdkonnost. Bohu\u017eel ne v\u017edy jsme schopni dop\u0159\u00e1t si kvalitn\u00ed sp\u00e1nek p\u0159irozenou cestou. Mnoho lid\u00ed na cel\u00e9m sv\u011bt\u011b trp\u00ed poruchami sp\u00e1nku, kter\u00e9 nejen podstatn\u011b zhor\u0161uj\u00ed kvalitu jejich \u017eivota, […]<\/p>\n","protected":false},"author":11,"featured_media":47972,"parent":0,"menu_order":0,"comment_status":"open","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","footnotes":""},"categories":[371],"class_list":{"0":"post-54310","1":"page","2":"type-page","3":"status-publish","4":"has-post-thumbnail","6":"category-spanek","7":"entry"},"acf":[],"yoast_head":"\nSp\u00e1nek – Chronobiology.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/dev.chronobiology.com\/cs\/spanek\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sp\u00e1nek\" \/>\n<meta property=\"og:description\" content=\"[vc_row full_width=“stretch_row“ el_class=“banner-top“ css=“.vc_custom_1479346695535{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/06\/brain-and-psyche-15.jpg?id=9167) !important;}“][vc_column][vc_custom_heading source=“post_title“ font_container=“tag:h1|text_align:center“ use_theme_fonts=“yes“][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] V\u00fdvoj a funkce Dostatek kvalitn\u00edho sp\u00e1nku je nezbytn\u00fd pro na\u0161i pohodu, je d\u016fle\u017eit\u00fd pro regeneraci organismu a pro ka\u017edodenn\u00ed v\u00fdkonnost. Bohu\u017eel ne v\u017edy jsme schopni dop\u0159\u00e1t si kvalitn\u00ed sp\u00e1nek p\u0159irozenou cestou. 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\/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sp\u00e1nek – Chronobiology.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/dev.chronobiology.com\/cs\/spanek\/","og_locale":"cs_CZ","og_type":"article","og_title":"Sp\u00e1nek","og_description":"[vc_row full_width=“stretch_row“ el_class=“banner-top“ css=“.vc_custom_1479346695535{background-image: url(https:\/\/www.chronobiology.com\/wp-content\/uploads\/2016\/06\/brain-and-psyche-15.jpg?id=9167) !important;}“][vc_column][vc_custom_heading source=“post_title“ font_container=“tag:h1|text_align:center“ use_theme_fonts=“yes“][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text] V\u00fdvoj a funkce Dostatek kvalitn\u00edho sp\u00e1nku je nezbytn\u00fd pro na\u0161i pohodu, je d\u016fle\u017eit\u00fd pro regeneraci organismu a pro ka\u017edodenn\u00ed v\u00fdkonnost. 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