[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.bicorn.cz\/jak-rychle-usnout\/#Article","mainEntityOfPage":"https:\/\/www.bicorn.cz\/jak-rychle-usnout\/","headline":"Jak rychle usnout","name":"Jak rychle usnout","description":"D\u016fle\u017eit\u00e1 pomoc p\u0159i sp\u00e1nku: spr\u00e1vn\u00e1 ve\u010de\u0159e Asi dv\u011b hodiny p\u0159ed span\u00edm byste u\u017e nem\u011bli j\u00edst, pokud je to mo\u017en\u00e9. Jestli\u017ee \u017ealudek st\u00e1le pracuje, m\u00e1te hor\u0161\u00ed \u0161ance na usnut\u00ed. Va\u0161e ve\u010de\u0159e by m\u011bla b\u00fdt sp\u00ed\u0161e lehk\u00e1 a pom\u011brn\u011b mal\u00e1. D\u016fle\u017eit\u00e9 je tak\u00e9 opatrn\u00e9 vyu\u017e\u00edv\u00e1n\u00ed stimuluj\u00edc\u00edch n\u00e1poj\u016f. Nepijte k\u00e1vu a \u010dern\u00fd \u010daj","datePublished":"2018-12-15","dateModified":"2018-12-15","author":{"@type":"Person","@id":"https:\/\/www.bicorn.cz\/author\/#Person","name":"","url":"https:\/\/www.bicorn.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/c47baa405891a9bbddd7acd919a692d2b0c5a8f5f5ac49161535688cab5c72a8?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/c47baa405891a9bbddd7acd919a692d2b0c5a8f5f5ac49161535688cab5c72a8?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"bicorn.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.bicorn.cz\/wp-content\/uploads\/img_a336998_w2791_t1550267403.jpg","url":"https:\/\/www.bicorn.cz\/wp-content\/uploads\/img_a336998_w2791_t1550267403.jpg","height":0,"width":0},"url":"https:\/\/www.bicorn.cz\/jak-rychle-usnout\/","wordCount":622,"articleBody":"\t\t\tD\u016fle\u017eit\u00e1 pomoc p\u0159i sp\u00e1nku: spr\u00e1vn\u00e1 ve\u010de\u0159e\t\tAsi dv\u011b hodiny p\u0159ed span\u00edm byste u\u017e nem\u011bli j\u00edst, pokud je to mo\u017en\u00e9. Jestli\u017ee \u017ealudek st\u00e1le pracuje, m\u00e1te hor\u0161\u00ed \u0161ance na usnut\u00ed. Va\u0161e ve\u010de\u0159e by m\u011bla b\u00fdt sp\u00ed\u0161e lehk\u00e1 a pom\u011brn\u011b mal\u00e1.\t\tD\u016fle\u017eit\u00e9 je tak\u00e9 opatrn\u00e9 vyu\u017e\u00edv\u00e1n\u00ed stimuluj\u00edc\u00edch n\u00e1poj\u016f. Nepijte k\u00e1vu a \u010dern\u00fd \u010daj na ve\u010der. Ovoce nebo bylinn\u00e9 \u010daje jsou dobrou alternativou. Zdr\u017eujte se i v\u011bt\u0161\u00edho mno\u017estv\u00ed alkoholu a nikotinu ve ve\u010dern\u00edch hodin\u00e1ch. Proto\u017ee obvykle zpomaluj\u00ed sp\u00e1nek, pop\u0159\u00edpad\u011b bude m\u00e9n\u011b klidn\u00fd.\t\t\t\t\tRychlej\u0161\u00ed sp\u00e1nek d\u00edky \u010derstv\u00e9mu \u200b\u200bvzduchu\t\tNe\u017e p\u016fjdete sp\u00e1t, m\u016f\u017eete se vydat na malou ve\u010dern\u00ed proch\u00e1zku. M\u011bli byste se v\u0161ak zdr\u017eet n\u00e1ro\u010dn\u00e9ho sportu, proto\u017ee sport sp\u00ed\u0161e povzbuzuje a budete pot\u0159ebovat je\u0161t\u011b del\u0161\u00ed odpo\u010dinek. P\u0159ive\u010fte \u010derstv\u00fd vzduch do sv\u00e9 lo\u017enice a v\u011btrejte t\u011bsn\u011b p\u0159ed span\u00edm 5 minut. Existuj\u00ed tak\u00e9 rostliny, kter\u00e9 jsou vhodn\u00e9 do lo\u017enice, proto\u017ee zlep\u0161uj\u00ed vzduch v m\u00edstnosti.\t\t\t\t\tProbl\u00e9my sp\u00e1nku zp\u016fsoben\u00e9 nevhodn\u00fdm topen\u00edm a star\u00fdmi matracemi\t\tV noci se teplota t\u011bla sni\u017euje. Proto nepot\u0159ebujete tak velk\u00e9 teplo jako b\u011bhem dne. Tak\u017ee v noci sni\u017ete teplotu na termostatu. Krom\u011b toho, p\u0159ikr\u00fdvka by nem\u011bla b\u00fdt p\u0159\u00edli\u0161 siln\u00e1. Pokud se v noci pot\u00edte, je v m\u00edstnosti jednozna\u010dn\u011b p\u0159\u00edli\u0161 horko. Zkontrolujte si postel, jak star\u00e1 je, jak \u010dist\u00e1 a jak m\u011bkk\u00e1? Prach na a pod postel\u00ed zne\u010di\u0161\u0165uje vzduch a vede ke \u0161patn\u00e9mu sp\u00e1nku. Star\u0161\u00ed postele jsou \u010dasto opot\u0159ebovan\u00e9 a nepohodln\u00e9. A pokud je matrace p\u0159\u00edli\u0161 tvrd\u00e1 nebo p\u0159\u00edli\u0161 m\u011bkk\u00e1, mo\u017en\u00e1 jste na\u0161li p\u0159\u00ed\u010dinu va\u0161ich sp\u00e1nkov\u00fdch probl\u00e9m\u016f.\t\t\u00a0\t\t\t\u017d\u00e1dn\u00e9 studen\u00e9 sv\u011btlo p\u0159ed span\u00edm\t\tV\u011bt\u0161ina lid\u00ed sp\u00ed nejl\u00e9pe, kdy\u017e je tma. Tak\u017ee vypn\u011bte v noci zbyte\u010dn\u00e9 sv\u011bteln\u00e9 zdroje. V \u010dase p\u0159ed span\u00edm byste m\u011bli sp\u00ed\u0161e pou\u017e\u00edvat tepl\u00e9 ne\u017e chladn\u00e9 sv\u011btlo. A i kdy\u017e je to obt\u00ed\u017en\u00e9, ve\u010der byste m\u011bli b\u00fdt bez po\u010d\u00edta\u010d\u016f, televiz\u00ed a mobil\u016f. Sv\u011btla obrazovek udr\u017euj\u00ed na\u0161i pozornost a zt\u011b\u017euj\u00ed us\u00edn\u00e1n\u00ed.\t\t\t\u00a0\t\t\tPsan\u00ed my\u0161lenek m\u016f\u017ee pomoci\tPokud jste stresov\u00e1ni a st\u00e1le v\u00e1m prol\u00e9t\u00e1vaj\u00ed stovky my\u0161lenek hlavou, bude t\u011b\u017ek\u00e9 usnout. M\u016f\u017eete si je v\u0161ak zapsat. T\u011bsn\u011b p\u0159ed span\u00edm byste u\u017e nem\u011bli d\u011blat \u017e\u00e1dn\u00e9 psychicky n\u00e1ro\u010dn\u00e9 v\u011bci. Relaxujte poslouch\u00e1n\u00edm hudby, \u010dten\u00edm knihy nebo meditac\u00ed. Krom\u011b toho byste se m\u011bli vyvarovat vzniku \u0161umu. I kdy\u017e v\u00e1s v noci nevzbud\u00ed \u017e\u00e1dn\u00fd hluk, st\u00e1le ho podv\u011bdom\u011b vn\u00edm\u00e1te. M\u016f\u017eete nap\u0159\u00edklad pou\u017e\u00edt sluch\u00e1tka, kdy\u017e \u017eijete u hlu\u010dn\u00e9 ulice.\t\u00a0\t\t\tVytvo\u0159te si z\u00e1znamy o va\u0161em sp\u00e1nku\t\tPokud v\u0161e ostatn\u00ed sel\u017ee, m\u016f\u017eete siv\u00e9st sp\u00e1nkov\u00fd den\u00edk, abyste se dostali ke ko\u0159en\u016fm va\u0161ich sp\u00e1nkov\u00fdch probl\u00e9m\u016f. Zapi\u0161te si to, co jste ud\u011blali b\u011bhem dvou hodin p\u0159ed span\u00edm, co v\u00e1s tr\u00e1pilo, jak jste usnuli a jak jste se c\u00edtili p\u0159\u00ed\u0161t\u00ed r\u00e1no. Takov\u00fd den\u00edk m\u016f\u017ee b\u00fdt tak\u00e9 u\u017eite\u010dn\u00fdm n\u00e1strojem, pokud \u0159eknete l\u00e9ka\u0159i p\u0159esn\u011b o va\u0161ich sp\u00e1nkov\u00fdch probl\u00e9mech.                                                                                                                                                                                                                                                                                                                                                                                                "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Jak rychle usnout","item":"https:\/\/www.bicorn.cz\/jak-rychle-usnout\/#breadcrumbitem"}]}]