{"id":1337,"date":"2018-05-23T10:25:20","date_gmt":"2018-05-23T08:25:20","guid":{"rendered":"https:\/\/popelky.cz\/pokus_sablona\/?p=1337"},"modified":"2018-05-23T10:48:37","modified_gmt":"2018-05-23T08:48:37","slug":"naucte-se-spankovy-ritual-ve-trech-krocich","status":"publish","type":"post","link":"https:\/\/popelky.cz\/verze7-0\/dum-a-byt\/naucte-se-spankovy-ritual-ve-trech-krocich.html","title":{"rendered":"Nau\u010dte se sp\u00e1nkov\u00fd ritu\u00e1l ve t\u0159ech kroc\u00edch"},"content":{"rendered":"

Views: 219<\/p>

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V d\u011btstv\u00ed je sp\u00e1nkov\u00fd ritu\u00e1l zcela b\u011b\u017enou sou\u010d\u00e1st\u00ed \u017eivota. Koupel, poh\u00e1dka, sp\u00e1nek. Bylo to snadn\u00e9, vi\u010fte? K\u00e9\u017e byste mohli tak lehce us\u00ednat i v dosp\u011blosti\u2026 M\u016f\u017eete! Sta\u010d\u00ed si znovu osvojit sp\u00e1nkov\u00fd ritu\u00e1l. Jak na to?<\/strong><\/p>\n<\/div>\n

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1. Zjist\u011bte, kolik sp\u00e1nku pot\u0159ebujete<\/strong><\/p>\n

V\u00e1\u0161 sp\u00e1nkov\u00fd ritu\u00e1l by m\u011bl vych\u00e1zet ze sp\u00e1nkov\u00e9 hygieny. Jej\u00ed z\u00e1kladn\u00ed pil\u00ed\u0159 tvo\u0159\u00ed d\u00e9lka sp\u00e1nku. Ka\u017ed\u00fd \u010dlov\u011bk m\u00e1 jin\u00e9 pot\u0159eby, li\u0161\u00ed se tak\u00e9 rychlost us\u00edn\u00e1n\u00ed a doba, kterou pot\u0159ebuje pro skute\u010dn\u00e9 probuzen\u00ed. U dosp\u011bl\u00e9ho \u010dlov\u011bka se po\u010d\u00edt\u00e1 s 6 a\u017e 8 hodinami sp\u00e1nku. Do postele byste v\u0161ak m\u011bli ulehnout aspo\u0148 p\u016flhodinu p\u0159ed t\u00edm, ne\u017e budete pot\u0159ebovat sp\u00e1t. Tak\u00e9 si dop\u0159ejte \u010dtvrthodinu nav\u00edc r\u00e1no, abyste nevst\u00e1vali hekticky a ve sp\u011bchu. Zb\u011bsil\u00e9 vst\u00e1v\u00e1n\u00ed v\u00e1m m\u016f\u017ee toti\u017e p\u0159ipravit nep\u0159\u00edjemnou bolest hlavy po cel\u00fd den, probl\u00e9my s tlakem a slabost. Pro vyp\u011bstov\u00e1n\u00ed spr\u00e1vn\u00e9ho sp\u00e1nkov\u00e9ho ritu\u00e1lu pak v\u017edy cho\u010fte sp\u00e1t a vst\u00e1vejte ve stejnou dobu.<\/p>\n

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2. P\u0159ejd\u011bte do klidov\u00e9ho re\u017eimu<\/strong><\/p>\n

Aspo\u0148 hodinu p\u0159ed cestou do postele se vyvarujte aktivit\u00e1m, kter\u00e9 by v\u00e1s rozru\u0161ovaly nebo va\u0161e t\u011blo nabudily. V\u011bnujte se relaxov\u00e1n\u00ed u knihy, u filmu, meditujte nebo se b\u011b\u017ete proj\u00edt ven. Pokud c\u00edt\u00edte, \u017ee m\u00e1te p\u0159ebytky energie, zacvi\u010dte si. Volte ale cvi\u010den\u00ed protahovac\u00edho typu nebo j\u00f3gu. Cardio, posilov\u00e1n\u00ed \u010di b\u011bh by podpo\u0159ily va\u0161i bd\u011blost a odd\u00e1lily sp\u00e1nek. Vybranou \u010dinnost prov\u00e1d\u011bjte ide\u00e1ln\u011b ka\u017ed\u00fd den, aby se stala sou\u010d\u00e1st\u00ed va\u0161eho sp\u00e1nkov\u00e9ho ritu\u00e1lu a vys\u00edlala t\u011blu sign\u00e1l, \u017ee p\u0159i\u0161el \u010das zpomalit, p\u0159ipravit se ke sp\u00e1nku.<\/p>\n

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Klidov\u00fd re\u017eim se net\u00fdk\u00e1 jen mysli, n\u00fdbr\u017e i t\u011bla. Proto n\u011bkolik hodin p\u0159ed span\u00edm neholdujte alkoholu, nezat\u011b\u017eujte organismus t\u011b\u017ek\u00fdmi j\u00eddly. Omezte se na uklid\u0148uj\u00edc\u00ed \u010daje, \u010distou vodu a velmi lehk\u00e1 j\u00eddla.<\/p>\n

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3. Lo\u017enice jako sou\u010d\u00e1st sp\u00e1nkov\u00e9ho ritu\u00e1lu<\/strong><\/p>\n

Postel slou\u017e\u00ed ke span\u00ed. To v\u00ed a ch\u00e1pe ka\u017ed\u00fd, tak pro\u010d to zmi\u0148ovat? V sou\u010dasn\u00e9 dob\u011b toti\u017e mnoz\u00ed pou\u017e\u00edvaj\u00ed postel m\u00edsto pohovky. V posteli pracuj\u00ed, \u010dtou si, d\u00edvaj\u00ed se na televizi, j\u00ed. \u017d\u00e1dn\u00e1 z t\u011bchto \u010dinnost\u00ed v\u0161ak do lo\u017enice nepat\u0159\u00ed. Lo\u017enice by m\u011bla b\u00fdt m\u00edstem pln\u00fdm klidu, kam ka\u017edodenn\u00ed starosti ani stres nepat\u0159\u00ed. Jakmile si l\u016f\u017eko spoj\u00edte jen se sp\u00e1nkem, bude se v\u00e1m v n\u00ed us\u00ednat mnohem sn\u00e1z.<\/p>\n

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\"26315Zjg.jpg\"<\/p>\n

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Nezapom\u00ednejte v\u0161ak na kvalitn\u00ed matraci<\/a>,<\/strong> je\u017e p\u0159edstavuje naprost\u00fd z\u00e1klad zdrav\u00e9ho sp\u00e1nku. A\u0165 si vyp\u011bstujete sebelep\u0161\u00ed sp\u00e1nkov\u00fd ritu\u00e1l, sp\u00e1nek na prole\u017eel\u00e9 matraci v\u00e1m nijak neprosp\u011bje.<\/p>\n

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P\u0159ivod\u00ed v\u00e1m jen bolest zad, neurologick\u00e9 probl\u00e9my a dal\u0161\u00ed zdravotn\u00ed pot\u00ed\u017ee. Nezapom\u00ednejte tedy na spr\u00e1vn\u00fd v\u00fdb\u011br matrace a tak\u00e9 na pravidelnou v\u00fdm\u011bnu.<\/p>\n

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\"26316ZmM.jpg\"<\/p>\n

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A to nejen u dosp\u011bl\u00fdch, ale tak\u00e9, a mo\u017en\u00e1 p\u0159edev\u0161\u00edm u d\u011bt\u00ed<\/a>.<\/strong><\/p>\n

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Zpracovala: Placla<\/em><\/p>\n

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[sexy_author_bio]<\/p>\n

\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Views: 219 V d\u011btstv\u00ed je sp\u00e1nkov\u00fd ritu\u00e1l zcela b\u011b\u017enou sou\u010d\u00e1st\u00ed \u017eivota. Koupel, poh\u00e1dka, sp\u00e1nek. Bylo to snadn\u00e9, vi\u010fte? K\u00e9\u017e byste mohli tak lehce us\u00ednat i v dosp\u011blosti\u2026 M\u016f\u017eete! Sta\u010d\u00ed si znovu osvojit sp\u00e1nkov\u00fd ritu\u00e1l. Jak na to? 1. Zjist\u011bte, kolik sp\u00e1nku pot\u0159ebujete V\u00e1\u0161 sp\u00e1nkov\u00fd ritu\u00e1l by m\u011bl vych\u00e1zet ze sp\u00e1nkov\u00e9 hygieny. Jej\u00ed z\u00e1kladn\u00ed pil\u00ed\u0159 tvo\u0159\u00ed […]<\/p>\n","protected":false},"author":5,"featured_media":1329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-1337","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dum-a-byt"],"aioseo_notices":[],"aioseo_head":"\n\t\t\n\t\n\t\n\t\n\t\n\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t\n\t\t