{"id":55920,"date":"2024-03-26T11:02:20","date_gmt":"2024-03-26T18:02:20","guid":{"rendered":"https:\/\/www.chronobiology.com\/spanok\/"},"modified":"2024-03-26T11:02:21","modified_gmt":"2024-03-26T18:02:21","slug":"spanok","status":"publish","type":"page","link":"https:\/\/dev.chronobiology.com\/sk\/spanok\/","title":{"rendered":"Sp\u00e1nok"},"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 funkcia<\/h3>\n

Zdrav\u00fd a dostato\u010dn\u00fd sp\u00e1nok je nevyhnutn\u00fd pre na\u0161u pohodu, d\u00f4le\u017eit\u00fd pre regener\u00e1ciu a v\u00fdkonnos\u0165. Bohu\u017eia\u013e, pokojn\u00fd sp\u00e1nok nie je v\u017edy prirodzen\u00fd. Mnoho \u013eud\u00ed na celom svete trp\u00ed poruchami sp\u00e1nku, ktor\u00e9 nielen\u017ee mas\u00edvne brzdia kvalitu \u017eivota, ale m\u00f4\u017eu sp\u00f4sobi\u0165 aj zdravotn\u00e9 probl\u00e9my.<\/p>\n

Sp\u00e1nok je \u00fastrednou a \u017eivotne d\u00f4le\u017eitou z\u00e1kladnou potrebou, po\u010das ktorej sa dokon\u010duj\u00fa d\u00f4le\u017eit\u00e9 procesy. Po\u010das sp\u00e1nku sa na\u0161e telo regeneruje. T\u00fdm sa stabilizuje aj n\u00e1\u0161 imunitn\u00fd syst\u00e9m, opravuj\u00fa sa bunky a sprac\u00favaj\u00fa sa dojmy z cel\u00e9ho d\u0148a. Okrem toho sa po\u010das sp\u00e1nku sprac\u00favaj\u00fa nov\u00e9 inform\u00e1cie do dlhodobej pam\u00e4te.<\/p>\n

Veda zaoberaj\u00faca sa chronobiol\u00f3giou u\u017e d\u00e1vno uznala, \u017ee melaton\u00edn, nervov\u00fd horm\u00f3n, ktor\u00fd sa distribuuje v noci a zohr\u00e1va v\u00fdznamn\u00fa \u00falohu pri regul\u00e1cii n\u00e1\u0161ho cirkadi\u00e1nneho rytmu, je potrebn\u00fd na to, aby sme na\u0161li dobr\u00fd a zdrav\u00fd sp\u00e1nok. Melaton\u00edn sa produkuje v epif\u00fdze mozgovej a riadi na\u0161e vn\u00fatorn\u00e9 hodiny, stimuluje \u010dinnos\u0165 mnoh\u00fdch bunkov\u00fdch skup\u00edn a reguluje n\u00e1\u0161 sp\u00e1nok. Okrem toho m\u00e1 tento horm\u00f3n antioxida\u010dn\u00fd \u00fa\u010dinok. Ak je produkcia melaton\u00ednu naru\u0161en\u00e1 alebo ak sa ho v spr\u00e1vnom \u010dase nevytv\u00e1ra alebo nedistribuuje dostato\u010dn\u00e9 mno\u017estvo, n\u00e1\u0161 sp\u00e1nok je naru\u0161en\u00fd, \u010do m\u00f4\u017ee vies\u0165 k mnoh\u00fdm r\u00f4znym ochoreniam.<\/p>\n

F\u00e1zy sp\u00e1nku<\/h3>\n

V noci na\u0161e telo prech\u00e1dza viacer\u00fdmi f\u00e1zami sp\u00e1nku:<\/p>\n

    \n
  1. F\u00e1za zasp\u00e1vania (prechodn\u00e9 obdobie medzi bden\u00edm a sp\u00e1nkom, telo sa dost\u00e1va do pokoja, pulz sa spoma\u013euje, d\u00fdchanie sa st\u00e1va pravideln\u00fdm)<\/li>\n
  2. \u013dahk\u00fd sp\u00e1nok (zvy\u010dajne len nieko\u013eko min\u00fat, uvo\u013enenie svalov)<\/li>\n
  3. Hlbok\u00fd sp\u00e1nok (tu prebieha skuto\u010dn\u00e1 regener\u00e1cia, prebudenie je \u0165a\u017ek\u00e9)<\/li>\n
  4. F\u00e1za sp\u00e1nku REM (r\u00fdchle pohyby o\u010d\u00ed, mozog je nezvy\u010dajne akt\u00edvny, f\u00e1za snov)<\/li>\n<\/ol>\n

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

    Tieto sp\u00e1nkov\u00e9 f\u00e1zy sa po\u010das jednej noci opakuj\u00fa viackr\u00e1t. Po sp\u00e1nku REM sa telo vr\u00e1ti do \u013eahk\u00e9ho sp\u00e1nku a sp\u00e1nkov\u00e9 f\u00e1zy sa za\u010dn\u00fa odznova. Ka\u017ed\u00fd cyklus trv\u00e1 pribli\u017ene 90 min\u00fat.<\/p>\n

    Poruchy sp\u00e1nku a ich frekvencia<\/h3>\n

    Zatia\u013e \u010do deti a doj\u010dat\u00e1 potrebuj\u00fa ve\u013ek\u00e9 mno\u017estvo sp\u00e1nku (doj\u010dat\u00e1 potrebuj\u00fa 16 a viac hod\u00edn), priemern\u00e1 d\u013a\u017eka sp\u00e1nku dospel\u00fdch sa pohybuje medzi 6 a 8 hodinami ka\u017ed\u00fa noc. Sp\u00e1nkov\u00e9 spr\u00e1vanie sa u jednotliv\u00fdch \u013eud\u00ed l\u00ed\u0161i a z\u00e1vis\u00ed od chronotypu (sova = no\u010dn\u00fd \u010dlovek, \u0161kovr\u00e1nok = rann\u00fd \u010dlovek). Porucha sp\u00e1nku je pr\u00edtomn\u00e1, ak \u010dlovek sp\u00ed menej ako 6-7 hod\u00edn ka\u017ed\u00fa noc po\u010das obdobia aspo\u0148 6 mesiacov.<\/p>\n

    Poruchami sp\u00e1nku trp\u00ed 20 a\u017e 30 % \u013eud\u00ed, pri\u010dom mu\u017ei a \u017eeny trpia rovnako. U os\u00f4b star\u0161\u00edch ako 65 rokov toto \u010d\u00edslo narast\u00e1 na 70 a\u017e 80 percent. Len tretina z nich (30 a\u017e 35 percent) kv\u00f4li tomu nav\u0161t\u00edvi lek\u00e1ra. Pribli\u017ene 70 percent\u00e1m \u013eud\u00ed, ktor\u00ed trpia poruchami sp\u00e1nku, je predp\u00edsan\u00fd liek na spanie, napr\u00edklad benzodiazep\u00edn, zatia\u013e \u010do 30 percent sa lie\u010di samo (napr. pomocou antihistamin\u00edk).<\/p>\n

    „Pr\u00edli\u0161 m\u00e1lo sp\u00e1nku rob\u00ed \u010dloveka hl\u00fapym, tu\u010dn\u00fdm a chor\u00fdm.“ Odv\u00e1\u017ene tvrdenie, ktor\u00e9 sa, \u017eia\u013e, zaklad\u00e1 na pravde. Nedostato\u010dn\u00fd sp\u00e1nok sp\u00f4sobuje mno\u017estvo du\u0161evn\u00fdch a telesn\u00fdch ochoren\u00ed.<\/p>\n

    Vplyv na pam\u00e4\u0165<\/strong>
    \nTo, \u010do sa nau\u010d\u00edme po\u010das d\u0148a, sa upev\u0148uje po\u010das sp\u00e1nku (konsolid\u00e1cia pam\u00e4ti spojen\u00e1 so sp\u00e1nkom). T\u00ed, ktor\u00ed trvalo trpia nedostatkom sp\u00e1nku, musia po\u010d\u00edta\u0165 so zn\u00ed\u017eenou pam\u00e4\u0165ovou schopnos\u0165ou. Po\u010detn\u00e9 \u0161t\u00fadie zistili, \u017ee je to pravda. Poruchy sp\u00e1nku prispievaj\u00fa k obmedzeniu tvorby pam\u00e4ti, \u010do vedie k zab\u00fadaniu, \u0165a\u017ekostiam so s\u00fastreden\u00edm a celkov\u00e9mu zn\u00ed\u017eeniu v\u00fdkonnosti.<\/p>\n

    Vplyv na hmotnos\u0165<\/strong>
    \nT\u00ed, ktor\u00ed spia pr\u00edli\u0161 m\u00e1lo, vykazuj\u00fa aj zv\u00fd\u0161en\u00e9 riziko obezity. Nedostatok sp\u00e1nku znamen\u00e1, \u017ee sme dlh\u0161ie bdel\u00ed, \u010do m\u00f4\u017ee vies\u0165 k zl\u00fdm n\u00e1vykom, ako je sledovanie telev\u00edzie a hranie na po\u010d\u00edta\u010di, ktor\u00e9 si vy\u017eaduj\u00fa menej pohybu a sp\u00f4sobuj\u00fa, \u017ee neskoro ve\u010der utek\u00e1me do chladni\u010dky po nezdrav\u00e9 ob\u010derstvenie. Neskoro v noci sme obzvl\u00e1\u0161\u0165 n\u00e1chyln\u00ed vychutn\u00e1va\u0165 si kalorick\u00e9 potraviny. \u0160t\u00fadie uk\u00e1zali, \u017ee \u013eudia, ktor\u00ed spia menej, jedia viac ako t\u00ed, ktor\u00ed spia dostato\u010dne. Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k zv\u00fd\u0161eniu chuti do jedla, \u010do v kone\u010dnom d\u00f4sledku vedie k zv\u00fd\u0161eniu hmotnosti. M\u00f4\u017eu za to hormon\u00e1lne zmeny, ktor\u00e9 s\u00fa vyvolan\u00e9 ch\u00fdbaj\u00facim sp\u00e1nkom. Aj ke\u010f nejeme pr\u00edli\u0161 ve\u013ea, ale v noci jeme viac, potom sa prijat\u00e9 kal\u00f3rie s v\u00e4\u010d\u0161ou pravdepodobnos\u0165ou ulo\u017eia ako tuk.<\/p>\n

    Vplyv na du\u0161evn\u00e9 zdravie<\/strong>
    \nNezriedka sa st\u00e1va, \u017ee trval\u00fd nedostatok sp\u00e1nku podporuje du\u0161evn\u00e9 choroby. V nie pr\u00edli\u0161 v\u00e1\u017enych pr\u00edpadoch sa to prejavuje neust\u00e1lou \u00fanavou, podr\u00e1\u017edenos\u0165ou, nedostatkom motiv\u00e1cie a zmenami n\u00e1lad. V najhor\u0161\u00edch pr\u00edpadoch to m\u00f4\u017ee vy\u00fasti\u0165 do halucin\u00e1ci\u00ed alebo depresie. Tieto poruchy sa m\u00f4\u017eu objavi\u0165, ke\u010f je mozog pre\u0165a\u017een\u00fd v d\u00f4sledku nedostatku sp\u00e1nku, najm\u00e4 ak je pr\u00edtomn\u00e1 predispoz\u00edcia du\u0161evn\u00fdch ochoren\u00ed.<\/p>\n

    Vplyv na fyzick\u00e9 zdravie<\/strong>
    \nPr\u00edli\u0161 m\u00e1lo sp\u00e1nku m\u00e1 negat\u00edvne d\u00f4sledky na n\u00e1\u0161 imunitn\u00fd syst\u00e9m. To podporuje vznik ochoren\u00ed, ktor\u00e9 m\u00f4\u017eu ma\u0165 podobu ne\u0161kodn\u00e9ho prechladnutia alebo pr\u00edznakov chr\u00edpky. Dlhodob\u00e9 poruchy sp\u00e1nku v\u0161ak m\u00f4\u017eu vies\u0165 k v\u00e1\u017enym zdravotn\u00fdm probl\u00e9mom. Chronick\u00e9 poruchy sp\u00e1nku v priemere v troch zo siedmich noc\u00ed m\u00f4\u017eu zv\u00fd\u0161i\u0165 pravdepodobnos\u0165 vzniku gastrointestin\u00e1lnych ochoren\u00ed, srdcovej pr\u00edhody, cukrovky, cievnych ochoren\u00ed a dokonca rakoviny.<\/p>\n

    \u0160t\u00fadia, ktor\u00fa uskuto\u010dnil European Heart Journal, zistila, \u017ee riziko srdcov\u00fdch ochoren\u00ed sa zvy\u0161uje o 48 %, ak trvalo sp\u00edme menej ako \u0161es\u0165 hod\u00edn. In\u00e9 \u0161t\u00fadie dok\u00e1zali, \u017ee nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k vysok\u00e9mu krvn\u00e9mu tlaku, upch\u00e1vaniu tepien a zlyhaniu srdca.<\/p>\n

    Jedna \u0161t\u00fadia z Japonska preuk\u00e1zala aj s\u00favislos\u0165 medzi poruchami sp\u00e1nku a cukrovkou. Podarilo sa zisti\u0165, \u017ee zv\u00fd\u0161en\u00e1 dlhodob\u00e1 hodnota cukru v krvi (HbA1c-Wert) vykazuje jasn\u00fa s\u00favislos\u0165 s probl\u00e9mami so sp\u00e1nkom po\u010das noci a pr\u00edli\u0161 skor\u00fdm rann\u00fdm preb\u00fadzan\u00edm. Existuje podozrenie, \u017ee nedostato\u010dn\u00fd sp\u00e1nok sp\u00f4sobuje uvo\u013e\u0148ovanie stresov\u00fdch horm\u00f3nov (t. j. kortizolu), ktor\u00e9 podporuj\u00fa rozvoj cukrovky.<\/p>\n

    V neposlednom rade m\u00f4\u017ee nedostato\u010dn\u00fd sp\u00e1nok vyvola\u0165 aj rakovinu. Obzvl\u00e1\u0161\u0165 vysok\u00e9 riziko vykazuj\u00fa \u013eudia, ktor\u00ed m\u00f4\u017eu svoje poruchy sp\u00e1nku prip\u00edsa\u0165 pr\u00e1ci na zmeny. V roku 2007 Medzin\u00e1rodn\u00e9 centrum pre v\u00fdskum rakoviny pri WHO klasifikovalo no\u010dn\u00fa pr\u00e1cu na zmeny ako „pravdepodobne karcinog\u00e9nnu“. Zv\u00fd\u0161en\u00e9 riziko vzniku rakoviny sa zistilo najm\u00e4 u nemocni\u010dn\u00e9ho person\u00e1lu a letu\u0161iek, preto\u017ee trval\u00e9 posunutie biologick\u00e9ho poriadku sp\u00e1nok-bdenie a pou\u017e\u00edvanie umel\u00e9ho svetla podporuje vznik n\u00e1dorov.<\/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 por\u00fach 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
    • Dlh\u00e9 f\u00e1zy budenia, zasp\u00e1vanie je \u0165a\u017ek\u00e9<\/li>\n
    • Viacn\u00e1sobn\u00e9 prebudenie po\u010das sp\u00e1nku<\/li>\n
    • Sp\u00e1nok je nepr\u00edjemn\u00fd a nie je pokojn\u00fd<\/li>\n
    • Pomal\u00fd rann\u00fd \u0161tart<\/li>\n
    • Tendencia zasp\u00e1va\u0165 po\u010das d\u0148a<\/li>\n
    • Telo je nadmerne stimulovan\u00e9 a nap\u00e4t\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 por\u00fach 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\u00e1nok m\u00f4\u017ee by\u0165 negat\u00edvne ovplyvnen\u00fd vonkaj\u0161\u00edmi (exog\u00e9nnymi) alebo vn\u00fatorn\u00fdmi (endog\u00e9nnymi) faktormi.<\/p>\n

      Exog\u00e9nne poruchy sp\u00e1nku<\/h3>\n

      Jetlag
      \nPr\u00e1ca na zmeny\/no\u010dn\u00e1 pr\u00e1ca
      \nDefin\u00edcia
      \nJetlag<\/p>\n

      Jetlag je pr\u00edpad, ke\u010f sa v kr\u00e1tkom \u010dase prekon\u00e1 viacero \u010dasov\u00fdch p\u00e1siem, tak\u017ee vn\u00fatorn\u00e9 hodiny u\u017e nie s\u00fa v s\u00falade so skuto\u010dn\u00fdm \u010dasom. To sp\u00f4sobuje zm\u00e4tok horm\u00f3nov, ktor\u00e9 za norm\u00e1lnych okolnost\u00ed podliehaj\u00fa denn\u00e9mu rytmu. Jetlag sa zhor\u0161uje t\u00fdm viac, \u010d\u00edm viac \u010dasov\u00fdch p\u00e1siem sa prekon\u00e1, preto\u017ee k prisp\u00f4sobeniu vn\u00fatorn\u00e9ho rytmu m\u00f4\u017ee d\u00f4js\u0165 len pomaly. Na vznik jetlagu m\u00e1 vplyv aj smer letu. Telo zvl\u00e1da lety na z\u00e1pad lep\u0161ie ako lety na v\u00fdchod. D\u00f4vodom je, \u017ee na\u0161e vn\u00fatorn\u00e9 hodiny sa neriadia pr\u00edsnym 24-hodinov\u00fdm harmonogramom, ale sk\u00f4r o nie\u010do dlh\u0161\u00edmi f\u00e1zami hod\u00edn. Ke\u010f\u017ee lety smerom na z\u00e1pad predl\u017euj\u00fa de\u0148, s\u00fa pre na\u0161e vn\u00fatorn\u00e9 hodiny v\u00fdhodnej\u0161ie.<\/p>\n

      Pr\u00e1ca na zmeny\/no\u010dn\u00e1 pr\u00e1ca<\/strong><\/p>\n

      Pr\u00e1ca na zmeny je porovnate\u013en\u00e1 s cestou cez viacer\u00e9 \u010dasov\u00e9 p\u00e1sma, preto sa niekedy naz\u00fdva soci\u00e1lny jetlag. Permanentne sa meniaci pracovn\u00fd \u010das a no\u010dn\u00e1 pr\u00e1ca m\u00fdlia prirodzen\u00e9 cirkadi\u00e1nne rytmy organizmu. Pracovn\u00edci pracuj\u00faci na zmeny musia kv\u00f4li meniacemu sa pracovn\u00e9mu \u010dasu neust\u00e1le nastavova\u0165 svoje vn\u00fatorn\u00e9 hodiny. T\u00edto pracovn\u00edci trpia trval\u00fdm nedostatkom sp\u00e1nku. Ich \u010das sp\u00e1nku je v priemere o dve a\u017e \u0161tyri hodiny krat\u0161\u00ed ako u \u013eud\u00ed, ktor\u00ed maj\u00fa norm\u00e1lny pracovn\u00fd \u010das, preto\u017ee kvalita sp\u00e1nku po\u010das d\u0148a je v d\u00f4sledku por\u00fach hor\u0161ia ako v noci.<\/p>\n

      Pr\u00edznaky<\/strong>
      \nObe formy por\u00fach sp\u00e1nku m\u00f4\u017eu ma\u0165 \u013eahk\u00e9 a\u017e z\u00e1va\u017en\u00e9 pr\u00edznaky, pri\u010dom do\u010dasn\u00fd jetlag je relat\u00edvne ne\u0161kodn\u00fd v porovnan\u00ed s pr\u00e1cou na zmeny, ktor\u00e1 trv\u00e1 dlh\u0161\u00ed \u010das, alebo chronick\u00fdm jetlagom. Medzi mo\u017en\u00e9 vplyvy na zdravie patria: \u00fanava, probl\u00e9my so zasp\u00e1van\u00edm a udr\u017ean\u00edm sa v sp\u00e1nku, obmedzen\u00e1 fyzick\u00e1 zdatnos\u0165, zn\u00ed\u017een\u00e1 intelektu\u00e1lna kapacita, zmeny n\u00e1lad a gastrointestin\u00e1lne a psychosomatick\u00e9 probl\u00e9my. M\u00f4\u017ee sa tie\u017e zhor\u0161i\u0165 reak\u010dn\u00fd \u010das. Najhor\u0161ie pr\u00edpady ved\u00fa k vzniku srdcovo-cievnych ochoren\u00ed, cukrovky a rakoviny.
      \nProtiopatrenia
      \nJetlag<\/p>\n

        \n
      • Po n\u00e1stupe do lietadla si prestavte hodiny na hodiny v cie\u013eovej krajine, aby ste zabr\u00e1nili jetlag-u.<\/li>\n
      • Po pr\u00edchode do cie\u013eovej destin\u00e1cie dodr\u017eiavajte denn\u00fd rytmus<\/li>\n
      • Tr\u00e1vte ve\u013ea \u010dasu vonku po\u010das d\u0148a<\/li>\n
      • Pri ceste na v\u00fdchod si vyhra\u010fte nieko\u013eko dn\u00ed, po\u010das ktor\u00fdch budete chodi\u0165 spa\u0165 o hodinu alebo dve sk\u00f4r. Pri cestovan\u00ed na z\u00e1pad cho\u010fte spa\u0165 o nieko\u013eko hod\u00edn nesk\u00f4r ako zvy\u010dajne<\/li>\n
      • Dop\u013a\u0148anie melaton\u00ednu<\/li>\n
      • Pr\u00e1ca na zmeny\/no\u010dn\u00e1 pr\u00e1ca<\/li>\n<\/ul>\n

        Sna\u017ete sa strieda\u0165 dopredu<\/p>\n

          \n
        • Ve\u013emi jasn\u00e9 svetlo na pracovisku (viac ako 300 luxov, aby sa p\u00f4sobilo proti no\u010dn\u00fdm poklesom)<\/li>\n
        • Kr\u00e1tke zdriemnutia (power napping) po\u010das no\u010dnej zmeny zvy\u0161uj\u00fa koncentr\u00e1ciu. Tieto mal\u00e9 zdriemnutia by mali trva\u0165 5 a\u017e 10 min\u00fat<\/li>\n
        • Po pr\u00e1ci noste slne\u010dn\u00e9 okuliare, aby sa telo nenaprogramovalo na de\u0148, ke\u010f je u\u017e vonku svetlo<\/li>\n
        • Jedzte \u013eahk\u00e9 jedl\u00e1, inak je telo unaven\u00e9 a pomal\u00e9<\/li>\n
        • Ve\u013ea pohybu<\/li>\n
        • Dodr\u017eiavajte stanoven\u00fd \u010das jedla, prest\u00e1vok a sp\u00e1nk<\/li>\n
        • Dop\u013a\u0148anie melaton\u00ednu<\/li>\n<\/ul>\n

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

          Niektor\u00e9 lieky, ako s\u00fa betablok\u00e1tory, stimulanty, napr\u00edklad alkohol a kofe\u00edn, ako aj nikot\u00edn a prejedanie sa v noci m\u00f4\u017eu vyvola\u0165 poruchy sp\u00e1nku. Alkohol v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zaspa\u0165, ale m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee sa v druhej polovici noci zobud\u00edte sk\u00f4r a budete ma\u0165 probl\u00e9my op\u00e4\u0165 zaspa\u0165. \u010cas\u0165 sp\u00e1nku REM je naru\u0161en\u00e1 a amfetam\u00edny eliminuj\u00fa potrebu sp\u00e1nku.<\/p>\n

          Psychick\u00e9 faktory<\/strong><\/p>\n

          \u013dudsk\u00e1 psychika je ve\u013emi zlo\u017eit\u00e1. Problematick\u00e9 emocion\u00e1lne stavy, ako je stres, hnev a strach, m\u00f4\u017eu by\u0165 rovnako zodpovedn\u00e9 za poruchy sp\u00e1nku ako z\u00e1va\u017en\u00e9 du\u0161evn\u00e9 ochorenia, ako je depresia a vyhorenie. Preto je d\u00f4le\u017eit\u00e9 zisti\u0165 pr\u00ed\u010dinu t\u00fdchto probl\u00e9mov, aby bolo mo\u017en\u00e9 n\u00e1js\u0165 vhodn\u00e9 protiopatrenia.<\/p>\n

          Endog\u00e9nne poruchy sp\u00e1nku<\/h3>\n

          Nedostatok melaton\u00ednu<\/strong>
          \nNa produkciu melaton\u00ednu potrebuje na\u0161e telo dostatok seroton\u00ednu. N\u00e1\u0161 modern\u00fd sp\u00f4sob \u017eivota, ktor\u00fd sa vyzna\u010duje ka\u017edodenn\u00fdm stresom, nezdravou v\u00fd\u017eivou, zmyslov\u00fdm pre\u0165a\u017een\u00edm a nedostatkom pohybu, m\u00f4\u017ee by\u0165 spolu s telesn\u00fdmi ochoreniami zodpovedn\u00fd za nedostatok seroton\u00ednu. V\u00fdznamn\u00fa \u00falohu v\u0161ak zohr\u00e1va aj vek. \u010c\u00edm sme star\u0161\u00ed, t\u00fdm menej melaton\u00ednu sa produkuje v epif\u00fdze, preto\u017ee sa \u010doraz viac odv\u00e1p\u0148uje. \u010eal\u0161ou pr\u00ed\u010dinou je svetlo, konkr\u00e9tne svetlo po\u010das no\u010dnej f\u00e1zy zhor\u0161uj\u00face endog\u00e9nnu produkciu melaton\u00ednu. Ak telo z ak\u00e9hoko\u013evek d\u00f4vodu neprodukuje dostatok melaton\u00ednu, prejavia sa poruchy sp\u00e1nku. V takom pr\u00edpade je rozumn\u00e9 doplnenie horm\u00f3nu podporuj\u00faceho sp\u00e1nok.<\/p>\n

          Syndr\u00f3m oneskoren\u00e9ho n\u00e1stupu sp\u00e1nku<\/strong>
          \nSyndr\u00f3m oneskoren\u00e9ho n\u00e1stupu sp\u00e1nku je charakterizovan\u00fd probl\u00e9mami so zasp\u00e1van\u00edm. Zvy\u010dajne sa vyskytuje u mlad\u00fdch \u013eud\u00ed a mlad\u00fdch dospel\u00fdch, ktor\u00ed patria do chronotypu „no\u010dn\u00e1 sova“. T\u00edto \u013eudia si z noci robia de\u0148, zost\u00e1vaj\u00fa bdel\u00ed do rann\u00fdch hod\u00edn a potom spia a\u017e do popoludnia. Postihnut\u00ed uv\u00e1dzaj\u00fa chronick\u00fa nespavos\u0165. Syndr\u00f3m oneskoren\u00e9ho n\u00e1stupu sp\u00e1nku no\u010dn\u00fdch sov sa najlep\u0161ie lie\u010di r\u00e1no pomocou svetelnej terapie. Odpor\u00fa\u010da sa vykon\u00e1va\u0165 sveteln\u00fa terapiu skoro r\u00e1no, aby sa rytmus sp\u00e1nku a bdenia posunul dopredu. Podobn\u00e9 \u00fa\u010dinky sa daj\u00fa dosiahnu\u0165 u\u017e\u00edvan\u00edm melaton\u00ednu podve\u010der.<\/p>\n

          Poruchy sp\u00e1nku u nevidiacich (syndr\u00f3m Non-24)<\/strong>
          \n„Syndr\u00f3m non-24“ alebo jednoducho „non-24“ \u010di „syndr\u00f3m vo\u013en\u00e9ho behu“ prv\u00fdkr\u00e1t op\u00edsal v roku 1948 Dr. Remler z Nemecka. Vo svojej vedeckej publik\u00e1cii op\u00edsal, \u017ee niektor\u00ed nevidiaci \u013eudia mali invertovan\u00e9 cirkadi\u00e1nne rytmy pre teplotu, srdcov\u00fa frekvenciu, krvn\u00fd tlak a vylu\u010dovanie.<\/p>\n

          Non-24 je v\u00e1\u017ena, z\u00e1va\u017en\u00e1 a chronick\u00e1 porucha denno-no\u010dn\u00e9ho rytmu, ktor\u00e1 sa vyskytuje najm\u00e4 u nevidiacich \u013eud\u00ed. \u013dudia so syndr\u00f3mom non-24 nie s\u00fa schopn\u00ed nastavi\u0165 alebo synchronizova\u0165 svoje vn\u00fatorn\u00e9 hodiny pod\u013ea 24-hodinov\u00e9ho rytmu d\u0148a. T\u00edto \u013eudia \u017eij\u00fa vo vlastnom rytme, ktor\u00fd trv\u00e1 24 a\u017e 25 hod\u00edn. To vedie k tomu, \u017ee ka\u017ed\u00fd de\u0148 zasp\u00e1vaj\u00fa alebo vst\u00e1vaj\u00fa o 30 min\u00fat nesk\u00f4r. Pod\u013ea toho sa pos\u00favaj\u00fa aj v\u0161etky ostatn\u00e9 rytmy tela, ako je telesn\u00e1 teplota, distrib\u00facia horm\u00f3nov alebo vrchol aktivity.<\/p>\n

          Cie\u013eom chronobiologicky spr\u00e1vnej terapie je synchronizova\u0165 vn\u00fatorn\u00e9 hodiny \u010dloveka s 24-hodinov\u00fdm rytmom d\u0148a. To m\u00f4\u017ee zah\u0155\u0148a\u0165 rann\u00fa sveteln\u00fa terapiu, ako aj pou\u017e\u00edvanie l\u00e1tok, ktor\u00e9 potl\u00e1\u010daj\u00fa \u00fanavu po\u010das d\u0148a. No\u010dn\u00e9 pod\u00e1vanie melaton\u00ednu alebo podobn\u00fdch l\u00e1tok sl\u00fa\u017ei nielen na podporu sp\u00e1nku v noci, ale aj ako \u010dasova\u010d na nastavenie vn\u00fatorn\u00fdch hod\u00edn.<\/p>\n

          Syndr\u00f3m ob\u0161truk\u010dn\u00e9ho sp\u00e1nkov\u00e9ho apnoe<\/strong>
          \nTento syndr\u00f3m sa stal pomerne zn\u00e1mym, ke\u010f\u017ee ho v roku 1972 prv\u00fdkr\u00e1t definoval Christian Guilleminault. Pojem „apnoe“ poch\u00e1dza z gr\u00e9ckeho „apnoe“, \u010do znamen\u00e1 ned\u00fdchanie. Tento syndr\u00f3m charakterizuj\u00fa kr\u00e1tke obdobia z\u00e1stavy d\u00fdchania po\u010das celej noci, ktor\u00e9 sa opakuj\u00fa. Horn\u00e9 d\u00fdchacie cesty postihnut\u00fdch os\u00f4b s\u00fa po\u010das sp\u00e1nku stiahnut\u00e9, \u010do \u010dasto vedie k chr\u00e1paniu. D\u00fdchanie nie je mo\u017en\u00e9 alebo je mo\u017en\u00e9 len s ve\u013ek\u00fdm \u00fasil\u00edm. Charakteristick\u00fdmi znakmi syndr\u00f3mu ob\u0161truk\u010dn\u00e9ho sp\u00e1nkov\u00e9ho apnoe je najmenej p\u00e4\u0165 apnoe alebo hypopnoe ka\u017ed\u00fa hodinu, z ktor\u00fdch ka\u017ed\u00e1 trv\u00e1 najmenej 10 sek\u00fand. S t\u00fdmto syndr\u00f3mom s\u00favis\u00ed mnoho n\u00e1sledn\u00fdch ochoren\u00ed, ako s\u00fa srdcovo-cievne ochorenia, vysok\u00fd krvn\u00fd tlak, \u00fazkostn\u00e9 poruchy, cukrovka a depresia. Postihnut\u00ed s\u00fa predov\u0161etk\u00fdm mu\u017ei vo veku 30 a\u017e 60 rokov, ale postihnut\u00e9 s\u00fa aj \u017eeny. Syndr\u00f3m ob\u0161truk\u010dn\u00e9ho sp\u00e1nkov\u00e9ho apnoe sa \u010dasto zist\u00ed pomerne neskoro a vyskytuje sa \u010dasto. Medzi mo\u017en\u00e9 sp\u00f4soby lie\u010dby patr\u00ed chirurgick\u00fd z\u00e1krok, vn\u00fatrou\u0161n\u00e9 protr\u00fazne dlahy alebo lie\u010dba CPAP.<\/p>\n

          Syndr\u00f3m nepokojn\u00fdch n\u00f4h<\/strong>
          \nIde o ve\u013emi \u010dast\u00fa neurologick\u00fa poruchu. Tento syndr\u00f3m je charakterizovan\u00fd poruchou v centr\u00e1lnom nervovom syst\u00e9me. V popred\u00ed tohto probl\u00e9mu s\u00fa chybn\u00e9 pocity bolesti v noh\u00e1ch, ktor\u00e9 s\u00fa pr\u00edtomn\u00e9 u v\u00e4\u010d\u0161iny postihnut\u00fdch \u013eud\u00ed v \u010dase sp\u00e1nku. Boles\u0165 je u jednotliv\u00fdch os\u00f4b poci\u0165ovan\u00e1 r\u00f4zne (t. j. mrav\u010denie, bodanie, \u0165ahanie alebo trhanie). \u00da\u013eavu od bolesti prin\u00e1\u0161a len pohyb. \u017deny s\u00fa postihnut\u00e9 dvakr\u00e1t \u010dastej\u0161ie ako mu\u017ei a syndr\u00f3m sa vyskytuje najm\u00e4 u tehotn\u00fdch \u017eien v posledn\u00fdch t\u00fd\u017ed\u0148och pred p\u00f4rodom. Pr\u00ed\u010dina zatia\u013e nie je \u00faplne vysvetlen\u00e1, ale predpoklad\u00e1 sa genetick\u00e1 predispoz\u00edcia. Pri terapii sa vyu\u017e\u00edvaj\u00fa l\u00e1tky podobn\u00e9 dopam\u00ednu, t. j. L-Dopa, alebo tzv. agonisty dopam\u00ednu. Ak je \u010diasto\u010dne na vine aj porucha uvo\u013e\u0148ovania melaton\u00ednu, t\u00e1 sa e\u0161te st\u00e1le intenz\u00edvne sk\u00fama.<\/p>\n

          Hypersomnia – narkolepsia<\/strong>
          \nOsobitnou formou poruchy sp\u00e1nku je potreba sp\u00e1nku dlh\u0161ieho ako sedem hod\u00edn. V d\u00f4sledku faktorov, ktor\u00e9 zatia\u013e neboli \u00faplne vysvetlen\u00e9, musia postihnut\u00ed \u013eudia spa\u0165 viac ako sedem hod\u00edn, aby sa c\u00edtili odd\u00fdchnut\u00ed a omladen\u00ed. V pr\u00edpade narkolepsie pacientov n\u00e1hle prem\u00f4\u017ee intenz\u00edvna potreba sp\u00e1nku, ktor\u00e1 je tak\u00e1 siln\u00e1, \u017ee okam\u017eite zaspia. Pr\u00ed\u010diny t\u00fdchto por\u00fach sp\u00e1nku nie s\u00fa dodnes \u00faplne presk\u00faman\u00e9, ale boli zdokumentovan\u00e9 genetick\u00e9 faktory a zmeny v niektor\u00fdch posolov\u00fdch l\u00e1tkach. Kauz\u00e1lna terapia zatia\u013e nie je k dispoz\u00edcii.[\/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]Aby ste predi\u0161li poruch\u00e1m sp\u00e1nku alebo zvl\u00e1dli s\u00fa\u010dasn\u00e9 \u0165a\u017ekosti, mali by ste sa sna\u017ei\u0165 dodr\u017eiava\u0165 spr\u00e1vnu sp\u00e1nkov\u00fa hygienu.<\/p>\n

          T\u00e1 obsahuje nasleduj\u00face opatrenia:<\/strong><\/p>\n

            \n
          • Zn\u00ed\u017ete mno\u017estvo psychickej a fyzickej n\u00e1mahy vo ve\u010dern\u00fdch hodin\u00e1ch.<\/li>\n
          • Nejedzte ve\u013ek\u00e9 jedlo menej ako dve hodiny pred span\u00edm, ale vyberte si \u013eahk\u00e9 jedlo a mal\u00e9 porcie.<\/li>\n
          • Zvyknite si dodr\u017eiava\u0165 presn\u00fd \u010das sp\u00e1nku a budenia.<\/li>\n
          • Kofe\u00edn, nikot\u00edn a alkohol podporuj\u00fa poruchy sp\u00e1nku.<\/li>\n
          • Alkoholu sa \u00faplne vyhnite alebo ho obmedzte na minimum a ostatn\u00e9 povzbudzuj\u00face l\u00e1tky by ste nikdy nemali po\u017e\u00edva\u0165 po popoludn\u00ed.<\/li>\n
          • Cvi\u010denie je pre telo d\u00f4le\u017eit\u00e9, ale sna\u017ete sa vyhn\u00fa\u0165 extr\u00e9mnej n\u00e1mahe tri hodiny pred span\u00edm.<\/li>\n
          • Pred span\u00edm by ste sa mali vyh\u00fdba\u0165 pou\u017e\u00edvaniu elektroniky v\u0161etk\u00e9ho druhu – vr\u00e1tane telev\u00edzie -, preto\u017ee modr\u00e9 svetlo, ktor\u00e9 vy\u017earuje, m\u00f4\u017ee zhor\u0161i\u0165 distrib\u00faciu melaton\u00ednu.<\/li>\n
          • Uistite sa, \u017ee va\u0161a sp\u00e1l\u0148a je tich\u00e1, tmav\u00e1 a m\u00e1 spr\u00e1vnu teplotu (ide\u00e1lne je 60 – 65 stup\u0148ov Fahrenheita).<\/li>\n
          • Poste\u013e by sa mala pou\u017e\u00edva\u0165 len na sp\u00e1nok a sexu\u00e1lne aktivity.<\/li>\n
          • Na upokojenie m\u00f4\u017eete pou\u017e\u00edva\u0165 bylinkov\u00e9 \u010daje alebo tepl\u00e9 mlieko s medom, preto\u017ee tie podporuj\u00fa sp\u00e1nok.<\/li>\n
          • Ak m\u00e1te probl\u00e9my s uvo\u013enen\u00edm, k odpo\u010dinku v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 ur\u010dit\u00e9 relaxa\u010dn\u00e9 techniky.<\/li>\n
          • Dodr\u017eiavajte pravideln\u00fd sp\u00e1nkov\u00fd rytmus, a to aj po\u010das v\u00edkendov, aby ste si nevyvr\u00e1tili synchroniz\u00e1ciu cirkadi\u00e1nnych rytmov.<\/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=“Dve pou\u017eitia melaton\u00ednu“ 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]Pri poruch\u00e1ch cirkadi\u00e1nneho rytmu, ako je napr\u00edklad jetlag, pr\u00e1ca na zmeny alebo syndr\u00f3m oneskoren\u00e9ho sp\u00e1nku, sa melaton\u00edn produkuje v dostato\u010dnom mno\u017estve, ale v nespr\u00e1vnom \u010dase. Pou\u017e\u00edvanie melaton\u00ednu v spr\u00e1vnom \u010dase umo\u017e\u0148uje pom\u00f4c\u0165 nastavi\u0165 v\u00e1\u0161 prirodzen\u00fd cirkadi\u00e1nny rytmus pod\u013ea no\u010dn\u00e9ho rytmu, ktor\u00fd potrebujete. Tento typ lie\u010dby sa naz\u00fdva aj chronoterapia, preto\u017ee nenahr\u00e1dza melaton\u00edn, ale reguluje jeho endog\u00e9nnu distrib\u00faciu.<\/p>\n

            Ak je pr\u00ed\u010dinou por\u00fach sp\u00e1nku mierny alebo z\u00e1va\u017en\u00fd nedostatok melaton\u00ednu, je potrebn\u00e9 melaton\u00edn nahradi\u0165, t. j. pomocou hormon\u00e1lnej substitu\u010dnej terapie. Pou\u017e\u00edva sa chronobiologicky optimalizovan\u00fd galenick\u00fd pr\u00edpravok, ktor\u00fd uvo\u013e\u0148uje melaton\u00edn po\u010das \u0161iestich hod\u00edn.[\/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=“Sveteln\u00e1 terapia“ 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]Sveteln\u00e1 terapia je nekomplikovan\u00e1 a \u00fa\u010dinn\u00e1 met\u00f3da lie\u010dby por\u00fach sp\u00e1nku bez ved\u013eaj\u0161\u00edch \u00fa\u010dinkov. Vyu\u017e\u00edva intenzitu svetla od 2 500 do 10 000 luxov. Vysok\u00e1 intenzita svetla ako prirodzen\u00fd \u010dasova\u010d ovplyv\u0148uje hormon\u00e1lnu rovnov\u00e1hu organizmu a s \u0148ou aj jeho cirkadi\u00e1nny rytmus. Cie\u013eom je posun\u00fa\u0165 tento rytmus dopredu alebo ho posun\u00fa\u0165 sp\u00e4\u0165. V pr\u00edpade skor\u00e9ho chodenia spa\u0165 a skor\u00e9ho vst\u00e1vania sa cirkadi\u00e1nny rytmus pos\u00fava dozadu. Pri neskorom choden\u00ed do postele a neskorom vst\u00e1van\u00ed sa pos\u00fava dopredu. T\u00e1to met\u00f3da u\u017e v priebehu jedn\u00e9ho t\u00fd\u017ed\u0148a vykazuje zlep\u0161enie kvality sp\u00e1nku a celkovej pohody. T\u00e1to terapia v\u0161ak funguje len u \u013eud\u00ed, ktor\u00ed e\u0161te produkuj\u00fa dostato\u010dn\u00e9 mno\u017estvo melaton\u00ednu.[\/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\u00e9 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]Niektor\u00e9 met\u00f3dy, ktor\u00e9 prispievaj\u00fa k uvo\u013eneniu, v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165 efekt\u00edvnej\u0161ie spa\u0165.<\/p>\n

              \n
            • Biofeedback<\/strong>: Tento proces pom\u00e1ha riadi\u0165 zrejme auton\u00f3mne fyzick\u00e9 funkcie. Pacienti by sa mali nau\u010di\u0165 vyu\u017e\u00edva\u0165 silu my\u0161lienok, aby na\u0161li odpo\u010dinok pri poruch\u00e1ch sp\u00e1nku. Met\u00f3da biofeedbacku umo\u017e\u0148uje postihnut\u00fdm \u013eu\u010fom ment\u00e1lne navodi\u0165 stav uvo\u013enenia, ktor\u00fd potrebuj\u00fa na zasp\u00e1vanie. Tr\u00e9ning prebieha pomocou elektromyografie, ktor\u00e1 pom\u00e1ha odhali\u0165 a uvo\u013eni\u0165 svaly pre stav uvo\u013enenia. T\u00e1to met\u00f3da je vhodn\u00e1 pre ka\u017ed\u00e9ho a d\u00e1 sa \u013eahko nau\u010di\u0165. Na vylie\u010denie por\u00fach sp\u00e1nku je potrebn\u00fdch pribli\u017ene osem a\u017e 20 hod\u00edn.<\/li>\n
            • Autog\u00e9nny tr\u00e9ning<\/strong>: Ide o komplexn\u00fa relaxa\u010dn\u00fa met\u00f3du, ktor\u00e1 sa zaober\u00e1 predov\u0161etk\u00fdm autosugesciou. Pri tejto met\u00f3de sa s\u00fastred\u00edte na uvo\u013enen\u00fd stav jednotliv\u00fdch \u010dast\u00ed tela a sna\u017e\u00edte sa ich ovplyvni\u0165 pomocou autosugescie (napr. moja prav\u00e1 noha je \u013eahk\u00e1 ako pierko). To vyvol\u00e1va fyzick\u00e9 zmeny.<\/li>\n
            • Medit\u00e1cia<\/strong>: T\u00e1to technika sa zameriava na intenz\u00edvnu koncentr\u00e1ciu na jednotliv\u00e9 objekty (napr. konkr\u00e9tne obr\u00e1zky, jeden bod v miestnosti at\u010f.). Cie\u013eom je dosiahnu\u0165 stav „prem\u00fd\u0161\u013eania o ni\u010dom“, ktor\u00fd m\u00f4\u017ee za kr\u00e1tky \u010das poskytn\u00fa\u0165 to\u013eko uvo\u013enenia a energie ako hodina sp\u00e1nku. Mnoh\u00e9 vedeck\u00e9 \u0161t\u00fadie potvrdzuj\u00fa \u00fa\u010dinnos\u0165 tejto met\u00f3dy, preto\u017ee medit\u00e1cia upokojuje telesn\u00e9 funkcie.<\/li>\n
            • Progres\u00edvna svalov\u00e1 relax\u00e1cia pod\u013ea Jacobsona<\/strong>: T\u00e1to met\u00f3da je v s\u00fa\u010dasnosti najroz\u0161\u00edrenej\u0161ou relaxa\u010dnou technikou. Tento proces m\u00e1 umo\u017eni\u0165 \u00faspe\u0161ne uvo\u013eni\u0165 nap\u00e4t\u00edm nam\u00e1han\u00e9 svaly. Jednotliv\u00e9 svalov\u00e9 skupiny sa nap\u00ednaj\u00fa v mal\u00fdch celkoch na nieko\u013eko sek\u00fand a potom sa uvo\u013e\u0148uj\u00fa. Nap\u00e4tie by malo trva\u0165 5 a\u017e 10 sek\u00fand a uvo\u013enenie 30 a\u017e 45 sek\u00fand. Cie\u013eom je dosiahnu\u0165 hlb\u0161\u00ed stav uvo\u013enenia vo v\u0161etk\u00fdch svaloch.<\/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=“\u0160pecifick\u00e9 terapie syndr\u00f3mu 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\u00fa dva pr\u00edstupy, ako synchronizova\u0165 endog\u00e9nny rytmus nevidiacich \u013eud\u00ed s norm\u00e1lnym denn\u00fdm a no\u010dn\u00fdm rytmom. Na jednej strane sa melaton\u00edn m\u00f4\u017ee pou\u017ei\u0165 ako horm\u00f3n \u010dasova\u010da vo ve\u010dern\u00fdch hodin\u00e1ch. Po\u017eitie melaton\u00ednu signalizuje telu, \u017ee je \u010das noci. V s\u00fa\u010dasnosti s\u00fa k dispoz\u00edcii aj in\u00e9 l\u00e1tky podobn\u00e9 melaton\u00ednu, t. j. tasimelteon (Hetlioz\u00ae), ktor\u00fd by sa mal tie\u017e u\u017e\u00edva\u0165 ve\u010der a vyu\u017e\u00edva melaton\u00ednov\u00e9 receptory v mozgu na to, aby sa vn\u00fatorn\u00e9 hodiny prisp\u00f4sobili norm\u00e1lnemu rytmu de\u0148-noc.<\/p>\n

              Na druhej strane existuje aj cel\u00fd rad liekov, ktor\u00e9 potl\u00e1\u010daj\u00fa \u00fanavu po\u010das d\u0148a. Jedn\u00fdm z pr\u00edkladov t\u00fdchto l\u00e1tok je armodafinil (Nuvigil\u00ae). Zvy\u0161uje bdelos\u0165 u pacientov, ktor\u00ed trpia nadmernou spavos\u0165ou. Tento liek p\u00f4sob\u00ed tak, \u017ee oslovuje \u0161pecifick\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\u00face a nar\u00fa\u0161aj\u00face sp\u00e1nok“ 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]Popri pr\u00edrodnom horm\u00f3ne melaton\u00edne (ktor\u00fd ovplyv\u0148uje rytmus sp\u00e1nku a bdenia, pom\u00e1ha pri probl\u00e9moch so zasp\u00e1van\u00edm a udr\u017ean\u00edm sa v sp\u00e1nku, zni\u017euje \u00fanavu a sympt\u00f3my a zvy\u0161uje kvalitu sp\u00e1nku) existuje aj mno\u017estvo \u010fal\u0161\u00edch rastlinn\u00fdch l\u00e1tok, ktor\u00e9 maj\u00fa pozit\u00edvny vplyv na sp\u00e1nok a s\u00fa chronobiologicky navrhnut\u00e9 tak, aby sa optim\u00e1lne kombinovali so v\u0161etk\u00fdmi pr\u00edrodn\u00fdmi a biologick\u00fdmi l\u00e1tkami.<\/p>\n

              L\u00e1tky s pozit\u00edvnym \u00fa\u010dinkom na sp\u00e1nok:<\/strong><\/p>\n

                \n
              • Chme\u013e<\/li>\n
              • Valeri\u00e1na lek\u00e1rska<\/li>\n
              • Medovka lek\u00e1rska<\/li>\n
              • Kvet mu\u010denky<\/li>\n
              • Listy m\u00e4ty<\/li>\n
              • Harman\u010dek<\/li>\n<\/ul>\n

                L\u00e1tky s negat\u00edvnym vplyvom na sp\u00e1nok:<\/strong><\/p>\n

                  \n
                • Kofe\u00edn<\/li>\n
                • Alkoholick\u00e9 n\u00e1poje<\/li>\n
                • Nikot\u00edn<\/li>\n
                • Niektor\u00e9 lieky (t. j. lieky na spanie, ako s\u00fa benzodiazep\u00edny a barbitur\u00e1ty, ako aj antidepres\u00edva a dopam\u00edn)<\/li>\n
                • Mastn\u00e9 alebo \u0165a\u017eko str\u00e1vite\u013en\u00e9 jedl\u00e1 ve\u010der<\/li>\n<\/ul>\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 funkcia Zdrav\u00fd a dostato\u010dn\u00fd sp\u00e1nok je nevyhnutn\u00fd pre na\u0161u pohodu, d\u00f4le\u017eit\u00fd pre regener\u00e1ciu a v\u00fdkonnos\u0165. Bohu\u017eia\u013e, pokojn\u00fd sp\u00e1nok nie je v\u017edy prirodzen\u00fd. Mnoho \u013eud\u00ed na celom svete trp\u00ed poruchami sp\u00e1nku, ktor\u00e9 nielen\u017ee mas\u00edvne brzdia kvalitu \u017eivota, ale m\u00f4\u017eu sp\u00f4sobi\u0165 aj zdravotn\u00e9 probl\u00e9my. Sp\u00e1nok je […]<\/p>\n","protected":false},"author":11,"featured_media":55733,"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":[517],"class_list":{"0":"post-55920","1":"page","2":"type-page","3":"status-publish","4":"has-post-thumbnail","6":"category-spanok","7":"entry"},"acf":[],"yoast_head":"\nSp\u00e1nok – 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\/sk\/spanok\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sp\u00e1nok\" \/>\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 funkcia Zdrav\u00fd a dostato\u010dn\u00fd sp\u00e1nok je nevyhnutn\u00fd pre na\u0161u pohodu, d\u00f4le\u017eit\u00fd pre regener\u00e1ciu a v\u00fdkonnos\u0165. Bohu\u017eia\u013e, pokojn\u00fd sp\u00e1nok nie je v\u017edy prirodzen\u00fd. Mnoho \u013eud\u00ed na celom svete trp\u00ed poruchami sp\u00e1nku, ktor\u00e9 nielen\u017ee mas\u00edvne brzdia kvalitu \u017eivota, ale m\u00f4\u017eu sp\u00f4sobi\u0165 aj zdravotn\u00e9 probl\u00e9my. 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\/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Sp\u00e1nok – 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\/sk\/spanok\/","og_locale":"sk_SK","og_type":"article","og_title":"Sp\u00e1nok","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 funkcia Zdrav\u00fd a dostato\u010dn\u00fd sp\u00e1nok je nevyhnutn\u00fd pre na\u0161u pohodu, d\u00f4le\u017eit\u00fd pre regener\u00e1ciu a v\u00fdkonnos\u0165. Bohu\u017eia\u013e, pokojn\u00fd sp\u00e1nok nie je v\u017edy prirodzen\u00fd. Mnoho \u013eud\u00ed na celom svete trp\u00ed poruchami sp\u00e1nku, ktor\u00e9 nielen\u017ee mas\u00edvne brzdia kvalitu \u017eivota, ale m\u00f4\u017eu sp\u00f4sobi\u0165 aj zdravotn\u00e9 probl\u00e9my. 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