{"id":868,"date":"2020-12-28T07:33:57","date_gmt":"2020-12-28T06:33:57","guid":{"rendered":"https:\/\/www.cernovsky.cz\/?p=868"},"modified":"2022-04-25T18:00:55","modified_gmt":"2022-04-25T16:00:55","slug":"proc-spime-matthew-walker","status":"publish","type":"post","link":"https:\/\/www.cernovsky.cz\/en\/produktivita-seberozvoj\/proc-spime-matthew-walker\/","title":{"rendered":"Hlavn\u00ed my\u0161lenky z knihy Pro\u010d sp\u00edme, Matthew Walker &#8211; reading challenge #Y19B05"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Je sp\u00e1nek d\u016fle\u017eit\u00fd? J\u00e1 v\u00edm, \u017ee v\u00e1m to rodi\u010de vtloukali do hlavy od \u00fapln\u00e9ho d\u011btstv\u00ed a vy jste je pravd\u011bpodobn\u011b neposlouchali. V knize Pro\u010d sp\u00edme od <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Matthew_Walker_(v\u011bdec)\" target=\"_blank\" rel=\"noreferrer noopener\">Matthew Walkera<\/a> zjist\u00edte jak\u00fd dopad m\u016f\u017ee m\u00edt, pokud t\u011blu nedop\u0159\u00e1v\u00e1te dostatek <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Sp\u00e1nek\" target=\"_blank\" rel=\"noreferrer noopener\">sp\u00e1nku<\/a>. Takt\u00e9\u017e se dozv\u00edte co m\u016f\u017eete z\u00edskat, kdy\u017e budete dodr\u017eovat pravideln\u00fd a dostate\u010dn\u00fd sp\u00e1nkov\u00fd re\u017eim. Jdeme na to. \ud83d\ude42<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dv\u011b t\u0159etiny dosp\u011bl\u00fdch lid\u00ed ve v\u0161ech rozvinut\u00fdch zem\u00edch nesp\u00ed v noci <strong>doporu\u010den\u00fdch<\/strong> <strong>osm hodin<\/strong>. Na co si t\u00edm zad\u011bl\u00e1v\u00e1te?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>ni\u010d\u00edte sv\u016fj <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Sp\u00e1nek\" target=\"_blank\" rel=\"noreferrer noopener\">imunitn\u00ed syst\u00e9m<\/a><\/li><li>zdvojn\u00e1sobujete riziko onemocn\u011bn\u00ed <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Rakovina\" target=\"_blank\" rel=\"noreferrer noopener\">rakovinou<\/a><\/li><li>zvy\u0161ujete pravd\u011bpodobnost rozvinut\u00ed <a href=\"http:\/\/www.alzheimer.cz\/alzheimerova-choroba\/\" target=\"_blank\" rel=\"noreferrer noopener\">Alzheimerovy choroby<\/a><\/li><li>zvy\u0161ujete riziko ucp\u00e1n\u00ed a kornat\u011bn\u00ed c\u00e9v a s t\u00edm spojen\u00e1 <a href=\"https:\/\/www.labtestsonline.cz\/kardiovaskularni-onemocneni.html\" target=\"_blank\" rel=\"noreferrer noopener\">kardiovaskul\u00e1rn\u00ed onemocn\u011bn\u00ed<\/a>, mrtvice, m\u011bstnav\u00e9 srde\u010dn\u00ed selh\u00e1n\u00ed<\/li><li>p\u0159isp\u00edv\u00e1te tak k <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Deprese\" target=\"_blank\" rel=\"noreferrer noopener\">depres\u00edm<\/a>, \u00fazkostem, mo\u017en\u00fdm sebevra\u017eedn\u00fdm tendenc\u00edm<\/li><li>je to zaru\u010den\u00fd recept na <a href=\"https:\/\/www.wikiskripta.eu\/w\/Obezita\" target=\"_blank\" rel=\"noreferrer noopener\">p\u0159ib\u00edr\u00e1n\u00ed hmotnosti<\/a><\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Suma sum\u00e1rum &#8211; \u010d\u00edm m\u00e9n\u011b sp\u00edte, t\u00edm krat\u0161\u00ed m\u00e1te \u017eivot.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">To, \u017ee sp\u00e1nek p\u0159etrval v r\u00e1mci lidsk\u00e9 evoluce znamen\u00e1, \u017ee mus\u00ed p\u0159in\u00e1\u0161et obrovsk\u00e9 v\u00fdhody p\u0159eva\u017euj\u00edc\u00ed nad zjevn\u00fdmi riziky a nev\u00fdhodami, jako\u017ee n\u00e1m sp\u00e1nek seberu jednu t\u0159etinu \u017eivota. Nebo, \u017ee v n\u011bm jsme nejzraniteln\u011bj\u0161\u00edmi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ka\u017ed\u00e9 t\u011blo (mozek) m\u00e1 sv\u00e9 vnit\u0159n\u00ed hodiny (<a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Cirkadi\u00e1nn%C3%AD_rytmus\" target=\"_blank\">cirkadi\u00e1nn\u00ed rytmus<\/a>), kter\u00fd je nastaven\u00fd na cca 24 hodin. Tyto hodiny vytv\u00e1\u0159ej\u00ed rytmus st\u0159\u00edd\u00e1n\u00ed dne a noci, na jeho\u017e z\u00e1klad\u011b se v r\u016fzn\u00fdch \u010d\u00e1stech dne pravideln\u011b c\u00edt\u00edme unaven\u00ed nebo pln\u00ed energie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kniha Pro\u010d sp\u00edme ja nabit\u00e1 nejenom v\u011bdeck\u00fdmi studiemi, ale i p\u0159\u00edklady ze \u017eivota, kter\u00e9 v\u011bt\u0161inou pomohou pochopit problematiku v\u00edce lid\u0161t\u011bji. Matthew Walker si dal tu pr\u00e1ci a osobn\u011b se jedn\u00e1 o jednu z nejlep\u0161\u00edch knih, kterou jme za posledn\u00ed roky \u010detl. Zde m\u016f\u017eu \u0159\u00edct, \u017ee mi skute\u010dn\u011b zm\u011bnila \u017eivot.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Skute\u010dn\u011b existuj\u00ed rann\u00ed pt\u00e1\u010data a ve\u010dern\u00ed sovy &#8211; prvn\u00ed my\u0161lenka z knihy Pro\u010d sp\u00edme<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Nejvy\u0161\u0161\u00ed a nejni\u017e\u0161\u00ed body cirkadi\u00e1nn\u00edho cyklu se u ka\u017ed\u00e9ho li\u0161\u00ed. U n\u011bkoho nast\u00e1v\u00e1 vrchol bd\u011blosti po r\u00e1nu a ospalost se dostav\u00ed hned se setm\u011bn\u00edm &#8211; rann\u00ed typ (cca 40 % populace). Tito lid\u00e9 optim\u00e1ln\u011b funguj\u00ed dopoledne.<a href=\"https:\/\/dr.frej.cz\/zdravi\/jste-ranni-nebo-vecerni-typ\" target=\"_blank\" rel=\"noreferrer noopener\"> Jak\u00fd typ jste?<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Opa\u010dn\u00fdm typek jsem tzv. ve\u010dern\u00ed typy (cca 30 % populace). Chod\u00ed do postele p\u0159irozen\u011b d\u00e9le a druh\u00fd den r\u00e1no si rad\u011bji p\u0159isp\u00ed neb odokonce vst\u00e1vaj\u00ed a\u017e odpoledne.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Zbyl\u00fdch 30 % se pohybuje n\u011bkde mezi rann\u00edm a ve\u010dern\u00edm typem, ale sp\u00ed\u0161e se bl\u00ed\u017e\u00ed k ve\u010dern\u00edmu typu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Tato typologie je nastaven\u00e1 v DNA, je to genetick\u00fd \u00fad\u011bl ka\u017ed\u00e9ho z n\u00e1s.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Melatonin<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/dr.frej.cz\/zdravi\/jste-ranni-nebo-vecerni-typ\" target=\"_blank\" rel=\"noreferrer noopener\">Melatonin<\/a> neboli hormon tmy, nebo t\u0159eba up\u00ed\u0159\u00ed hormon. Je to hormon, kter\u00fd vys\u00edl\u00e1 suprachiasmatick\u00e9 j\u00e1dro, aby n\u00e1m \u0159eklo zdali je den nebo noc. D\u011bl\u00e1 to skrze tento hormon. Tento hormon se vylu\u010duje ve\u010der (za\u010d\u00edn\u00e1 u\u017e lehce po soumraku) a \u0159\u00edk\u00e1 n\u00e1m, &#8220;je tma! Je tma!&#8221;. Nicm\u00e9n\u011b na samotn\u00fd sp\u00e1nek nem\u00e1 t\u00e9m\u011b\u0159 \u017e\u00e1dn\u00fd vliv. Je tady od toho, aby na\u0161emu t\u011blu ozn\u00e1mil, \u017ee je ve\u010der a \u017ee bychom m\u011bli j\u00edt sp\u00e1t, nic dal\u0161\u00edho ned\u011bl\u00e1. Proto pou\u017e\u00edv\u00e1n\u00ed melatoninu jako nap\u0159. suplementu v\u00e1m nezaru\u010d\u00ed kvalitn\u00ed sp\u00e1nek, p\u0159inejmen\u0161\u00edm pro zdrav\u00e9 jedince, kte\u0159\u00ed netrp\u00ed jet lagem. V pilulce melatoninu by nem\u011bl b\u00fdt \u017e\u00e1dn\u00fd efekt, krom\u011b <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Placebo\" target=\"_blank\" rel=\"noreferrer noopener\">placebo<\/a> efektu. Ten v\u0161ak neradno podce\u0148ovat. Placebo je nejspolehliv\u011bj\u0161\u00ed efekt v oblasti <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Farmakologie\" target=\"_blank\" rel=\"noreferrer noopener\">farmakologie<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V pr\u016fb\u011bhu noci se jeho mno\u017estv\u00ed v t\u011ble sni\u017euje a kles\u00e1 a\u017e do rann\u00edch hodin. P\u0159i \u00fasvitu dostane <a href=\"https:\/\/www.wikiskripta.eu\/w\/Epif\u00fdza\" target=\"_blank\" rel=\"noreferrer noopener\">epif\u00fdza<\/a> stopku a p\u0159estane ho vylu\u010dovat \u00fapln\u011b. V tu chv\u00edli t\u011blo usoud\u00ed, \u017ee je konec sp\u00e1nku a t\u011blo se za\u010dne budit.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Rytmus a cestov\u00e1n\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Revoluci znamenala tryskov\u00e1 letadla, kter\u00e1 dok\u00e1\u017e\u00ed p\u0159ekonat \u010dasov\u00e1 p\u00e1sma rychleji, ne\u017e to dok\u00e1\u017e\u00ed na\u0161e \u010dty\u0159iadvacetihodinov\u00e9 vnit\u0159n\u00ed hodiny. Ty se dok\u00e1\u017e\u00ed posunout o cca 1 hodinu denn\u011b. P\u0159esun p\u0159es osm hodinov\u00fdch p\u00e1sem tedy znamen\u00e1, \u017ee cca 8 dn\u00ed bude trvat, ne\u017e se s t\u00edm v\u00e1\u0161 organismus srovn\u00e1 a adaptuje se na jin\u00e9 \u010dasov\u00e9 p\u00e1smo. Tomu se \u0159\u00edk\u00e1 <a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/P\u00e1smov\u00e1_nemoc\" target=\"_blank\">jet lag<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.cernovsky.cz\/wp-content\/uploads\/2020\/12\/Proc_spime_Cernovsky_jet_lag_a_letani-1160x774-1.jpeg\" alt=\"Po p\u0159e\u010dten\u00ed knihy Pro\u010d sp\u00edme jsem si uv\u011bdomil i poznatek, \u017ee l\u00e9t\u00e1n\u00ed a p\u0159ekra\u010dov\u00e1n\u00ed rychle n\u011bkolik \u010dasov\u00fdch p\u00e1sem skute\u010dn\u011b nen\u00ed ide\u00e1ln\u00ed pro n\u00e1\u0161 mozek a na\u0161e t\u011blo. Pokud hodn\u011b cestujete, doporu\u010duji v\u00e1m d\u00e1t si mezi p\u0159elety alespo\u0148 t\u00fdden.\" class=\"wp-image-1631\"\/><figcaption>Leteck\u00e9 cestov\u00e1n\u00ed m\u00e1 z\u00e1sadn\u00ed vliv na na\u0161e t\u011blo a mozek<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dlouh\u00e9 cestov\u00e1n\u00ed m\u00e1 dal\u0161\u00ed negativa &#8211; v\u011bdci zjistili, \u017ee lid\u00e9, kte\u0159\u00ed pravideln\u011b l\u00e9taj\u00ed na dlouh\u00e9 vzd\u00e1lenosti, kde se nest\u00edhaj\u00ed zotavit, maj\u00ed fyzicky zmen\u0161en\u00e1 mozkov\u00e1 centra spojen\u00e1 s u\u010den\u00edm a pam\u011bt\u00ed. Kr\u00e1tkodob\u00e1 pam\u011b\u0165 se v\u00fdrazn\u011b naru\u0161uje. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Adenosin a kofein &#8211; \u010dtvrt\u00fd tip z knihy Pro\u010d sp\u00edme a pro m\u011b dost zlomov\u00fd :\/<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Adenosin\" target=\"_blank\">Adenosin<\/a> je l\u00e1tka, kter\u00e1 v\u00e1s pud\u00ed ke sp\u00e1nku. S ka\u017edou uplynulou minutou bd\u011blosti se jeho koncentrace bude zvy\u0161ovat. \u010c\u00edm v\u00edce Adenosinu v t\u011ble, t\u00edm v\u00edce se v\u00e1m chce sp\u00e1t. Uml\u010det tuto chemickou l\u00e1tku m\u016f\u017eete pomoc\u00ed jin\u00e9 chemick\u00e9 l\u00e1tky, kterou v\u0161ichni zn\u00e1me &#8211; kofein. Kofein je nejnadu\u017e\u00edvan\u011bj\u0161\u00ed psychoaktivn\u00ed stimulant na sv\u011bt\u011b. Hned po rop\u011b jde o druhou nejobchodovan\u011bj\u0161\u00ed komoditu.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.cernovsky.cz\/wp-content\/uploads\/2020\/12\/Proc_spime_Cernovsky_kafe_kofein-1160x743-1.jpeg\" alt=\"Pro\u010d sp\u00edme mi otev\u0159ela o\u010di v pr\u00e1ci s kofeinem. Kofein pat\u0159\u00ed k m\u00e9 nejobl\u00edben\u011bj\u0161\u00ed droze, kterou pou\u017e\u00edv\u00e1m na denn\u00ed b\u00e1zi a \u017eivot bez n\u00ed si nedok\u00e1\u017eu moc p\u0159edstavit. Bohu\u017eel, kofein nen\u00ed zrovna p\u0159\u00edtelem dobr\u00e9ho sp\u00e1nku, by\u0165 to nepoci\u0165ujete.\" class=\"wp-image-1632\"\/><figcaption>D\u00e1vejte si bacha, jak dlouho p\u0159ed sp\u00e1nkem u\u017e\u00edv\u00e1te k\u00e1vu \/ kofein<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Kofein\" target=\"_blank\" class=\"rank-math-link\">Kofein<\/a> p\u016fsob\u00ed tak, \u017ee se usad\u00ed na receptorech adenosinu a t\u00edm je blokuje, deaktivuje a p\u016fsob\u00ed jako maskovac\u00ed l\u00e1tka. Hladina kofeinu dos\u00e1hne nejvy\u0161\u0161\u00edho bodu zhrbu t\u0159icet minut po poz\u0159en\u00ed. Kofein m\u00e1 sv\u016fj polo\u010das rozpadu (jak dlouho trv\u00e1 vylou\u010den\u00ed pades\u00e1ti procent objemu drogy z t\u011bla) v pr\u016fm\u011bru 5 &#8211; 7 hodin. Kofeinov\u00fd dojezd &#8211; to je, kdy\u017e se j\u00e1tr\u016fm povede odstranit ve\u0161ker\u00fd kofein a receptory se uvoln\u00ed, tak za\u017eijete r\u00e1nu ospalosti, jeliko\u017e se v\u0161echen nahromad\u011bn\u00fd adenosin dostane na receptory.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Od p\u0159e\u010dten\u00ed Pro\u010d sp\u00edme se sna\u017e\u00edm ka\u017ed\u00fd den m\u00edt posledn\u00ed d\u00e1vku kofeinu cca 6 &#8211; 8 hodin p\u0159es usnut\u00edm. A m\u016f\u017eu v\u00e1m \u0159\u00edct, \u017ee ten sp\u00e1nek je \u00fapln\u011b jin\u00fd. Nekec\u00e1m.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<span data-sumome-listbuilder-embed-id=\"40023eb4b54731bd8693ece620ca56a440c41193e1a2f532058c54b578ee5759\"><\/span>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sp\u00e1nkov\u00e1 deprivace<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Pokud nesp\u00edte dostate\u010dn\u011b dlouho ka\u017ed\u00fd den, \u010d\u00e1st adenosinu z p\u0159ede\u0161l\u00e9ho dne si ponesete dal\u0161\u00ed den s sebou. Pokud se toto bude opakovat, v\u00e1\u0161 sp\u00e1nkov\u00fd dluh bude nar\u016fstat a jednou se projev\u00ed stavem dlouhotrvaj\u00edc\u00ed, ka\u017edodenn\u00ed <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Sp\u00e1nkov\u00e1_deprivace\" target=\"_blank\" rel=\"noreferrer noopener\">sp\u00e1nkov\u00e9 deprivace<\/a>. To m\u016f\u017ee v\u00e9st k pocitu chronick\u00e9 \u00fanavy a projevem mnoha psychick\u00fdch a fyzick\u00fdch probl\u00e9m\u016f, kter\u00e9 jsou dnes v industrializovan\u00e9m sv\u011bt\u011b hojn\u011b roz\u0161\u00ed\u0159en\u00e9. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Denn\u00ed nebo no\u010dn\u00ed tvorov\u00e9?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Lid\u00e9 jsou denn\u00ed tvorov\u00e9, je pro n\u00e1s p\u0159irozen\u00e9 b\u00fdt ve dne vzh\u016fru a v noci sp\u00e1t. Z\u00e1sadn\u00ed my\u0161lenka z knihy Pro\u010d sp\u00edme. Matthew Walker zde popisuje, \u017ee no\u010dn\u00ed sm\u011bny jsou pro lidsk\u00e9 t\u011blo \u0161patn\u011b. Prost\u011b takto nejsme stav\u011bn\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sp\u00e1nkov\u00fd cyklus &#8211; v\u011bdeck\u00fd tip z knihy Pro\u010d sp\u00edme<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Existuj\u00ed dv\u011b f\u00e1ze sp\u00e1nku &#8211; <a href=\"https:\/\/cs.wikipedia.org\/wiki\/Sp\u00e1nkov\u00fd_cyklus\" target=\"_blank\" rel=\"noreferrer noopener\">NREM a REM f\u00e1ze<\/a>. Ob\u011b dv\u011b se ka\u017edou noc p\u0159etahuj\u00ed o nadvl\u00e1du nad na\u0161\u00edm mozkem. Jejich cyklus se st\u0159\u00edd\u00e1 po 90 minut\u00e1ch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nejprve za\u010d\u00edn\u00e1 NREM f\u00e1ze (hlub\u0161\u00ed f\u00e1ze sp\u00e1nku, pomal\u00e9 sp\u00e1nkov\u00e9 vlny), pot\u00e9 nastupuje REM f\u00e1ze. V prvn\u00ed polovin\u011b sp\u00e1nku jednozna\u010dn\u011b p\u0159eva\u017euje NREM f\u00e1ze sp\u00e1nku, ve druh\u00e9 polovin\u011b se pom\u011br m\u011bn\u00ed a REM f\u00e1ze z\u00edsk\u00e1v\u00e1 v\u011bt\u0161\u00ed pom\u011br.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">NREM f\u00e1ze je zodpov\u011bdn\u00e1 za t\u0159\u00edd\u011bn\u00ed a odstra\u0148ov\u00e1n\u00ed neuronov\u00fdch spojen\u00ed. REM f\u00e1zi se jinak \u0159\u00edk\u00e1 snov\u00e1 f\u00e1ze, ta hraje svou roli v upev\u0148ov\u00e1n\u00ed neuronov\u00fdch spojen\u00ed.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">V r\u00e1mci NREM sp\u00e1nku n\u00e1m z\u016fst\u00e1v\u00e1 relativn\u011b dost sval\u016f v nap\u011bt\u00ed. V r\u00e1mci REM sp\u00e1nku je p\u0159\u00ed\u010dn\u011b pruhovan\u00e9 svalstvo \u00fapln\u011b ochabl\u00e9, bez \u017e\u00e1dn\u00e9ho nap\u011bt\u00ed. <a href=\"https:\/\/www.wikiskripta.eu\/w\/Hladk\u00e9_svalstvo\" target=\"_blank\" rel=\"noreferrer noopener\">Hladk\u00e9 svalstvo<\/a> d\u00e1le funguje a zaji\u0161\u0165uje \u017eivotn\u00ed funkce.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sp\u00e1nek a u\u010den\u00ed<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Sp\u00e1nek obnovuje schopnost mozku u\u010dit se nov\u00e9 v\u011bci t\u00edm, \u017ee vytv\u00e1\u0159\u00ed prostor pro nov\u00e9 vzpom\u00ednky. Jakmile se u\u010d\u00edte a pot\u00e9 jdete sp\u00e1t, je to takov\u00e9 tla\u010d\u00edtko &#8220;Ulo\u017eit&#8221; pod nov\u011b vytvo\u0159en\u00fdmi soubory. Sp\u00e1nek t\u00edmto zp\u016fsobem chr\u00e1n\u00ed nov\u011b nabyt\u00e9 informace a poskytuje jim imunitu v\u016f\u010di zapomenut\u00ed.  Pro\u010d jsem si jen knihu Pro\u010d sp\u00edme nep\u0159e\u010detl je\u0161t\u011b v dob\u00e1ch studia na vysok\u00e9 \u0161kole? Mo\u017en\u00e1 bych se sna\u017eil v\u00edce sp\u00e1t a t\u0159eba by mi to ve \u0161kole i v\u00edce \u0161lo a mo\u017en\u00e1 i bavilo. \ud83d\ude42<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Alkohol a sp\u00e1nek<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Alkoholick\u00fd_n\u00e1poj\" target=\"_blank\">Alkohol<\/a> n\u00e1m sice pom\u016f\u017ee k jednodu\u0161\u0161\u00edmu upadnut\u00ed do bezv\u011bdom\u00ed, ale rozhodn\u011b po n\u011bm neza\u017eijeme ten prav\u00fd sp\u00e1nek. Alkohol je <a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Sedativum\" target=\"_blank\">sedativum<\/a>. Sp\u00e1nek pod alkoholem s sebou nese dal\u0161\u00ed d\u016fsledky. Sp\u00e1nek pod vlivem alkoholu je rozkouskovan\u00fd a sp\u00e1nek tak nen\u00ed souvisl\u00fd a tak nen\u00ed ani osv\u011b\u017euj\u00edc\u00ed. Z\u00e1rove\u0148 je alkohol jeden z nejsiln\u011bj\u0161\u00edch tlumi\u010d\u016f REM sp\u00e1nku. Kdy\u017e t\u011blo odbour\u00e1v\u00e1 alkohol, vytv\u00e1\u0159\u00ed vedlej\u0161\u00ed produkty zvan\u00e9 <a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Aldehydy\" target=\"_blank\">aldehydy<\/a> a <a rel=\"noreferrer noopener\" href=\"https:\/\/cs.wikipedia.org\/wiki\/Ketony\" target=\"_blank\">ketony<\/a>. Nap\u0159. aldehydy pot\u00e9 br\u00e1n\u00ed mozku p\u0159ej\u00edt do REM f\u00e1ze sp\u00e1nku. Pokud si odpoledne nebo ve\u010der dop\u0159eje i mal\u00e9 mno\u017estv\u00ed alkoholu, p\u0159ipravujete se o snovou f\u00e1zi sp\u00e1nku.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u00e1te ve sv\u00e9m okol\u00ed n\u011bkoho, kdo se r\u00e1d pinkne p\u0159ed sp\u00e1nkem a \u0159\u00edk\u00e1 v\u00e1m, \u017ee jenom takhle je schopen kr\u00e1sn\u011b usnout, ale r\u00e1no je rozsekan\u00fd? Dejte mu p\u0159e\u010d\u00edst knihu Pro\u010d sp\u00edme, nebo alespo\u0148 tento \u010dl\u00e1nek, ud\u011bl\u00e1te mu slu\u017ebu&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Z\u00e1v\u011br<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kniha Pro\u010d sp\u00edme je nabit\u00e1 tipy a triky a je nemo\u017en\u00e9 je v\u0161echny sepsat do kr\u00e1tk\u00e9ho \u010dl\u00e1nku. Proto knihu doporu\u010duji koupit a p\u0159e\u010d\u00edst. Ostatn\u011b jako v\u0161echny knihy, o kter\u00fdch na m\u00e9m blogu najdete v\u00fdtah.&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.melvil.cz\/kniha-proc-spime\/\" target=\"_blank\">Knihu m\u016f\u017eete koupit na Jan Melvil publishing<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a rel=\"noreferrer noopener\" href=\"https:\/\/www.cernovsky.cz\/kontakt\/\" target=\"_blank\">Dejte v\u011bd\u011bt<\/a>, jak kniha&nbsp;<strong>pomohla v\u00e1m<\/strong>, v produktivit\u011b nebo osobn\u00edm \u017eivot\u011b. =)<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Denn\u011b sd\u00edl\u00edm hodnotn\u00e9 tipy na sv\u016fj&nbsp;<a href=\"https:\/\/www.linkedin.com\/in\/cernovsky\" rel=\"noreferrer noopener\" target=\"_blank\">LinkedIn<\/a>&nbsp;profil. Na&nbsp;<a href=\"https:\/\/www.instagram.com\/cernovsky_tomas\" rel=\"noreferrer noopener\" target=\"_blank\">Instagramu<\/a>&nbsp;najdete st\u0159\u00edpky z m\u00e9ho osobn\u00edho \u017eivota, tak kdyby se v\u00e1m st\u00fdskalo, m\u016f\u017eete mrknout i tam.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">M\u011bjte fajn den!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Jo a pokud nev\u00edte, kdo jsem, v\u00edce se dozv\u00edte na str\u00e1nce&nbsp;<a href=\"https:\/\/www.cernovsky.cz\/muj-pribeh\/\">M\u016fj p\u0159\u00edb\u011bh<\/a>, m\u00e9 hodnoty naleznete na str\u00e1nce&nbsp;<a href=\"https:\/\/www.cernovsky.cz\/hodnoty\/\">M\u00e9 <\/a><a href=\"https:\/\/www.cernovsky.cz\/me-hodnoty\/\">hodnoty<\/a>&nbsp;a m\u00e9 slu\u017eby najdete&nbsp;<a href=\"https:\/\/www.cernovsky.cz\/#sluzby\">zde<\/a>. Tak zase n\u011bkdy p\u0159\u00ed\u0161t\u011b!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Je sp\u00e1nek d\u016fle\u017eit\u00fd? J\u00e1 v\u00edm, \u017ee v\u00e1m to rodi\u010de vtloukali do hlavy od \u00fapln\u00e9ho d\u011btstv\u00ed a vy jste je pravd\u011bpodobn\u011b neposlouchali. V knize Pro\u010d sp\u00edme od Matthew Walkera zjist\u00edte jak\u00fd dopad m\u016f\u017ee m\u00edt, pokud t\u011blu nedop\u0159\u00e1v\u00e1te dostatek sp\u00e1nku. Takt\u00e9\u017e se dozv\u00edte co m\u016f\u017eete z\u00edskat, kdy\u017e budete dodr\u017eovat pravideln\u00fd a dostate\u010dn\u00fd sp\u00e1nkov\u00fd re\u017eim. Jdeme na to. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":5693,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_focus_keyword":"pro\u010d sp\u00edme","footnotes":""},"categories":[2],"tags":[6,25],"class_list":["post-868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-produktivita-seberozvoj","tag-reading-challenge","tag-spanek"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/posts\/868","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/comments?post=868"}],"version-history":[{"count":2,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/posts\/868\/revisions"}],"predecessor-version":[{"id":5694,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/posts\/868\/revisions\/5694"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/media\/5693"}],"wp:attachment":[{"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/media?parent=868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/categories?post=868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.cernovsky.cz\/en\/wp-json\/wp\/v2\/tags?post=868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}