{"id":238094,"date":"2020-10-19T09:00:00","date_gmt":"2020-10-19T08:00:00","guid":{"rendered":"https:\/\/eu.intelligentlabs.org\/sposobuje-nedostatok-spanku-priberanie-na-vahe\/"},"modified":"2025-09-22T23:41:27","modified_gmt":"2025-09-22T22:41:27","slug":"sposobuje-nedostatok-spanku-priberanie-na-vahe","status":"publish","type":"post","link":"https:\/\/eu.intelligentlabs.org\/sk-sk\/sposobuje-nedostatok-spanku-priberanie-na-vahe\/","title":{"rendered":"Sp\u00f4sobuje nedostatok sp\u00e1nku priberanie na v\u00e1he?"},"content":{"rendered":"\n

V tejto hektickej modernej dobe za\u010d\u00edna sp\u00e1nok pomaly, ale isto, spada\u0165 do kateg\u00f3rie \u201eluxus\u201c. Zriekame sa sp\u00e1nku z r\u00f4znych d\u00f4vodov – od \u00fa\u010dasti na ve\u010dierku s priate\u013emi a\u017e po neskor\u00e9 noci v pr\u00e1ci. V na\u0161ich hektick\u00fdch \u017eivotoch sp\u00e1nok kles\u00e1 ni\u017e\u0161ie a ni\u017e\u0161ie na zozname prior\u00edt, ale realita by mala by\u0165 \u00faplne opa\u010dn\u00e1! V tomto \u010dl\u00e1nku odpovieme na ot\u00e1zku, ktor\u00fa si \u010dasto klad\u00fa \u013eudia s diagn\u00f3zou \u201cnedostatok sp\u00e1nku\u201d: \u201eM\u00f4\u017ee nedostatok sp\u00e1nku skuto\u010dne sp\u00f4sobi\u0165, \u017ee budem tu\u010dn\u00fd?\u201c Pokra\u010dujte v \u010d\u00edtan\u00ed, aby ste s nami odhalili odpove\u010f.<\/p>\n\n\n\n

\u010co sa s nami deje, ak trp\u00edme nedostatkom sp\u00e1nku?<\/strong><\/h2>\n\n\n\n

Pr\u00edle\u017eitostn\u00e9 ponocovanie je v poriadku, ale ur\u010dite si  na to nezvykajte. Kvalitn\u00fd sp\u00e1nok pom\u00e1ha n\u00e1\u0161mu telu lie\u010di\u0165 sa a zotavi\u0165 sa. Nedostatok sp\u00e1nku v\u0161ak m\u00f4\u017ee vies\u0165 aj k v\u00e1\u017enym zdravotn\u00fdm probl\u00e9mom. <\/p>\n\n\n\n

Zmeny n\u00e1lady<\/strong><\/h3>\n\n\n\n

Kr\u00e1tky sp\u00e1nok neznamen\u00e1 len fakt, \u017ee r\u00e1no budete mal\u00e1tni a pripom\u00edna\u0165 m\u00e1tohu. Chronick\u00e1 depriv\u00e1cia sp\u00e1nku m\u00f4\u017ee sp\u00f4sobi\u0165 niektor\u00e9 ve\u013emi v\u00e1\u017ene ved\u013eaj\u0161ie \u00fa\u010dinky, ako je \u00fanava, neschopnos\u0165 s\u00fastredi\u0165 sa, n\u00e1ladovos\u0165, zv\u00fd\u0161en\u00e1 hladina stresu a \u00fazkosti a vy\u0161\u0161ie riziko vzniku depresie (1).<\/p>\n\n\n\n

Menej energie<\/strong><\/h3>\n\n\n\n

Va\u0161e telo jednoducho potrebuje \u010das na dobitie bateriek. Jedna \u0161t\u00fadia zistila, \u017ee aj jedna noc sp\u00e1nkovej depriv\u00e1cie (nedostatku sp\u00e1nku) s\u00favisela so zn\u00ed\u017een\u00fdm v\u00fddajom energie po\u010das nasleduj\u00faceho d\u0148a (2). Pridajte si k tomu e\u0161te tendenciu robi\u0165 nespr\u00e1vne rozhodnutia, ke\u010f sme unaven\u00ed – t\u00e1to kombin\u00e1cia m\u00f4\u017ee postupom \u010dasu \u013eahko vies\u0165 k priberaniu na v\u00e1he.<\/p>\n\n\n\n

Priberanie na v\u00e1he<\/strong><\/h3>\n\n\n\n

Nedostatok sp\u00e1nku m\u00f4\u017ee skuto\u010dne prispie\u0165 k zv\u00fd\u0161eniu hmotnosti! Ve\u013ea v\u00fdskumov dospelo k z\u00e1veru, \u017ee pravideln\u00fd nedostatok sp\u00e1nku m\u00f4\u017ee zabr\u00e1ni\u0165 tomu, aby ste sa zmestili do svojich ob\u013e\u00faben\u00fdch d\u017e\u00ednsov (3). Aj ke\u010f si mysl\u00edte, \u017ee de\u0148 pre\u017eijete v pohode, sta\u010d\u00ed v\u00e1m p\u00e1r hod\u00edn sp\u00e1nku (a trojit\u00e9 espresso!), va\u0161e telo nemus\u00ed s touto te\u00f3riou nevyhnutne s\u00fahlasi\u0165. \u013dudsk\u00e9 telo vy\u017eaduje pre svoje dokonal\u00e9 fungovanie dostato\u010dn\u00fd odpo\u010dinok \u010do znamen\u00e1, \u017ee adekv\u00e1tna d\u013a\u017eka sp\u00e1nku je nevyhnutn\u00e1 pre na\u0161e celkov\u00e9 zdravie.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Hm, tak\u017ee zv\u00fd\u0161enie hmotnosti. Ako na tento fakt vpl\u00fdva nedostatok sp\u00e1nku?<\/strong><\/h2>\n\n\n\n

Je to ve\u013emi jednoduch\u00e9 – ke\u010f nie sme \u00faplne odd\u00fdchnut\u00ed (a pravdepodobne sme nevrl\u00ed a unaven\u00ed), kone\u010dn\u00fdm v\u00fdsledkom je zvy\u010dajne to, \u010do je najjednoduch\u0161ie a najpohodlnej\u0161ie.<\/p>\n\n\n\n

Jedna \u0161t\u00fadia zistila, \u017ee \u00fa\u010dastn\u00edci s nedostatkom sp\u00e1nku mali menej sebakontroly v pr\u00edtomnosti \u201epok\u00fa\u0161aj\u00faceho\u201c ob\u010derstvenia (napr\u00edklad su\u0161ienok a cukr\u00edkov), a to dokonca v dobe krat\u0161ej ako 2 hodiny od posledn\u00e9ho jedla, ktor\u00e9 obsahovalo 90% ich denn\u00e9ho mno\u017estva kal\u00f3ri\u00ed. Tento efekt bol zvl\u00e1\u0161\u0165 vidite\u013en\u00fd neskoro popoludn\u00ed a podve\u010der. Po 4 d\u0148och sp\u00e1nkovej depriv\u00e1cie si \u00fa\u010dastn\u00edci vybrali ob\u010derstvenie, ktor\u00e9 malo o 50% viac kal\u00f3ri\u00ed ako to, ktor\u00e9 si vyberali po\u010das be\u017en\u00e9ho sp\u00e1nkov\u00e9ho re\u017eimu (4).<\/p>\n\n\n\n

Nekvalitn\u00fd sp\u00e1nok m\u00f4\u017ee dokonca sp\u00f4sobi\u0165, \u017ee sa va\u0161a kontrola nad hladom vymkne spod kontroly. V\u00fdskum uk\u00e1zal, \u017ee \u013eudia s chronick\u00fdm nedostatkom sp\u00e1nku vykazovali vy\u0161\u0161ie plazmatick\u00e9 hladiny grel\u00ednu (\u201ehorm\u00f3nu hladu\u201c) ako \u013eudia s primeranou d\u013a\u017ekou sp\u00e1nku (5). Preto\u017ee grel\u00edn je horm\u00f3n, ktor\u00fd n\u00e1s upozorn\u00ed, ke\u010f je \u010das na jedlo, zvy\u0161ovanie hladiny cirkuluj\u00faceho grel\u00ednu zvy\u0161uje aj pravdepodobnos\u0165 nadmern\u00e9ho prejedania pri konzum\u00e1cii jedla a nadmernom pojedan\u00ed sladkost\u00ed. Aj jedna jedin\u00e1 noc neadekv\u00e1tne dlh\u00e9ho sp\u00e1nku m\u00f4\u017ee ma\u0165 tento efekt!<\/p>\n\n\n\n

\u010eal\u0161\u00edm ved\u013eaj\u0161\u00edm \u00fa\u010dinkom depriv\u00e1cie sp\u00e1nku je dos\u0165 stra\u0161ideln\u00fd fakt. Niektor\u00e9 d\u00f4kazy n\u00e1s presvied\u010daj\u00fa, \u017ee nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k rozvoju inzul\u00ednovej rezistencie (4). Zl\u00e1 citlivos\u0165 na inzul\u00edn m\u00f4\u017ee v kone\u010dnom d\u00f4sledku prispie\u0165 k zv\u00fd\u0161eniu hmotnosti, preto\u017ee sa zvy\u0161uje hladina inzul\u00ednu v krvi, \u010do sp\u00f4sobuje ukladanie nadbyto\u010dnej gluk\u00f3zy vo forme tuku. Inzul\u00ednov\u00e1 rezistencia je navy\u0161e \u010dasto prv\u00fdm predstup\u0148om cukrovky 2. typu (6).<\/p>\n\n\n\n

Pod\u013ea National Sleep Foundation (N\u00e1rodn\u00e1 nad\u00e1cia pre sp\u00e1nok), dospel\u00ed potrebuj\u00fa pre \u00fapln\u00fd odpo\u010dinok ka\u017ed\u00fa noc 7\u20139 hod\u00edn sp\u00e1nku (7). To sa m\u00f4\u017ee samozrejme l\u00ed\u0161i\u0165 od pr\u00edpadu k pr\u00edpadu, ale je to ur\u010dite inform\u00e1cia, ktor\u00fa netreba zanedb\u00e1va\u0165. Takmer ka\u017ed\u00fd \u010dlovek m\u00e1 ob\u010das stra\u0161ideln\u00fa noc bez nedostatku sp\u00e1nku, zatia\u013e \u010do mnoho \u013eud\u00ed bojuje s celo\u017eivotn\u00fdmi poruchami sp\u00e1nku.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Ako spa\u0165 po\u010das noci kvalitnej\u0161ie a lep\u0161ie?<\/strong><\/h2>\n\n\n\n

Ak v\u00e1\u0161 sp\u00e1nok nebol v poslednej dobe pokojn\u00fd \u010di ide\u00e1lny, prin\u00e1\u0161ame nieko\u013eko strat\u00e9gi\u00ed, ktor\u00e9 v\u00e1m m\u00f4\u017eu pom\u00f4c\u0165:<\/p>\n\n\n\n

Medit\u00e1cia<\/strong><\/h3>\n\n\n\n

T\u00e1to odvek\u00e1 prax je zn\u00e1ma pre dosiahnutie relax\u00e1cie. Iba 15 min\u00fat medit\u00e1cie v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 odb\u00fara\u0165 stres a dokonca i n\u00e1val my\u0161lienok a ob\u00e1v, ktor\u00e9 v\u00e1s niekedy prepadn\u00fa hoci aj uprostred noci. Ak ste v medit\u00e1cii nov\u00e1\u010dikom, jednoducho si ju vygooglite! Online n\u00e1jdete  mno\u017estvo inform\u00e1ci\u00ed o r\u00f4znych form\u00e1ch medit\u00e1cie a d\u00fdchac\u00edch technik\u00e1ch. Ak ste neust\u00e1le prilepen\u00ed k svojmu telef\u00f3nu, pogooglite, ur\u010dite n\u00e1jdete viacer\u00e9 aplik\u00e1cie! <\/p>\n\n\n\n

Pravideln\u00e9 cvi\u010denie<\/strong><\/h3>\n\n\n\n

\u013dudia, ktor\u00ed cvi\u010dia, maj\u00fa tendenciu spa\u0165 lep\u0161ie a dlh\u0161ie. Zvykn\u00fa\u0165 si na rutinu pravideln\u00e9ho tr\u00e9ningu v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 vybudova\u0165 si pevn\u00fd sp\u00e1nkov\u00fd pl\u00e1n. Cvi\u010denie nemus\u00ed nevyhnutne znamena\u0165, \u017ee idete cvi\u010di\u0165 alebo nie\u010do robi\u0165 ve\u013emi intenz\u00edvne – m\u00f4\u017ee to by\u0165 \u010doko\u013evek, napr\u00edklad prech\u00e1dzka alebo beh, pr\u00e1ca na z\u00e1hrade alebo \u013eahk\u00fd aerobik, hoci aj doma v ob\u00fdva\u010dke!<\/p>\n\n\n\n

Dostato\u010dn\u00fd pr\u00edjem magn\u00e9zia (hor\u010d\u00edka)<\/strong><\/h3>\n\n\n\n
\"Intelligent<\/figure>\n\n\n\n

Magn\u00e9zium alebo hor\u010d\u00edk je miner\u00e1l, ktor\u00fd je nevyhnutn\u00fd pre optim\u00e1lne zdravie mozgu, srdca a svalov (8). Pom\u00e1ha telu odd\u00fdchnu\u0165 si a zrelaxova\u0165 sa po dlhom a n\u00e1ro\u010dnom dni. Hor\u010d\u00edk sa prirodzene nach\u00e1dza v listovej zelenine, ovoc\u00ed, orechoch, celozrnn\u00fdch v\u00fdrobkoch, ryb\u00e1ch a \u010fal\u0161\u00edch potravin\u00e1ch, preto je d\u00f4le\u017eit\u00e9 konzumova\u0165 zdrav\u00fa a vyv\u00e1\u017een\u00fa stravu.<\/p>\n\n\n\n

Ak v\u0161ak z potravy neprij\u00edmate dostatok hor\u010d\u00edka, m\u00f4\u017eete u\u017e\u00edva\u0165 kvalitn\u00fd v\u00fd\u017eivov\u00fd doplnok s obsahom hor\u010d\u00edka. Vysk\u00fa\u0161ajte n\u00e1\u0161 Intelligent Labs MagEnhance najlep\u0161\u00ed v\u00fd\u017eivov\u00fd doplnok<\/a>. Ide o najlep\u0161\u00ed dostupn\u00fd hor\u010d\u00edkov\u00fd komplex, ktor\u00fd obsahuje 3 r\u00f4zne druhy hor\u010d\u00edka – L-treon\u00e1t hore\u010dnat\u00fd, glycin\u00e1t hore\u010dnat\u00fd a taur\u00e1t hore\u010dnat\u00fd. V\u0161etko s\u00fa to biologicky dostupn\u00e9 formy hor\u010d\u00edka, ktor\u00e9 pom\u00f4\u017eu zv\u00fd\u0161i\u0165 jeho hladinu v tele, podporuj\u00fa u\u010denie a pam\u00e4\u0165 a zlep\u0161uj\u00fa sp\u00e1nok.<\/p>\n\n\n\n

Menej kofe\u00ednu<\/strong><\/h3>\n\n\n\n

Hlavn\u00fdm d\u00f4vodom pitia kofe\u00ednov\u00fdch n\u00e1pojov je nabudenie a prebudenie organizmu, tak\u017ee kofe\u00edn m\u00f4\u017ee prirodzene sp\u00f4sobova\u0165 probl\u00e9my pred span\u00edm. Obmedzenie konzum\u00e1cie kofe\u00ednu na len rann\u00e9 hodiny (alebo rozhodnutie neprij\u00edma\u0165 kofe\u00edn od ur\u010dit\u00e9ho \u010dasu po\u010das d\u0148a) m\u00f4\u017ee pom\u00f4c\u0165 metabolizova\u0165 kofe\u00edn v dostato\u010dnom \u010dasovom predstihu pred t\u00fdm, ako budete pripraven\u00ed na sp\u00e1nok. Samozrejme, existuj\u00fa \u0161\u0165astn\u00ed jedinci, ktor\u00ed dok\u00e1\u017eu kofe\u00edn ve\u013emi r\u00fdchlo metabolizova\u0165, dokonca ho konzumuj\u00fa aj priamo pred span\u00edm! V\u00e4\u010d\u0161ina z n\u00e1s v\u0161ak nie je tak\u00fdmito de\u0165mi \u0161\u0165asteny.<\/p>\n\n\n\n

Ak si pr\u00e1ve MUS\u00cdTE da\u0165 \u0161\u00e1lku k\u00e1vy po ve\u010deri, sk\u00faste t\u00fato \u0161\u00e1lku vymeni\u0165 za bezkofe\u00ednov\u00fa. Ak m\u00e1te radi, ke\u010f si po n\u00e1ro\u010dnom dni doprajete hor\u00faci n\u00e1poj, ktor\u00fd si m\u00f4\u017eete pop\u00edja\u0165 pri odpo\u010dinku \u010di relax\u00e1cii, z\u00e1zraky dok\u00e1\u017ee \u0161\u00e1lka bylinkov\u00e9ho \u010daju, ktor\u00fd v\u00e1s nenech\u00e1 bdie\u0165 cel\u00fa noc.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Pohodlie po\u010das sp\u00e1nku<\/strong><\/h3>\n\n\n\n

Spali ste niekedy na SKUTO\u010cNE zlej posteli? Aj ke\u010f idete spa\u0165 v rozumn\u00fa hodinu, nepohodln\u00e1 poste\u013e m\u00f4\u017ee pokazi\u0165 a naru\u0161i\u0165 v\u00e1\u0161 sp\u00e1nkov\u00fd vzorec a sp\u00f4sob\u00ed,, \u017ee sa budete cel\u00fa noc prehadzova\u0165 a ot\u00e1\u010da\u0165 v snahe n\u00e1js\u0165 si pohodln\u00e9 miesto. S najv\u00e4\u010d\u0161ou pravdepodobnos\u0165ou sa r\u00e1no zobud\u00edte unaven\u00ed, nevrl\u00ed a s boles\u0165ami v celom tele. Nie\u010do tak\u00e9 jednoduch\u00e9 ako mizern\u00e1 kvalita postele v\u00e1m celkom ur\u010dite m\u00f4\u017ee zabr\u00e1ni\u0165 v adekv\u00e1tnom odpo\u010dinku. <\/p>\n\n\n\n

Uistite sa, \u017ee je va\u0161a poste\u013e pohodln\u00e1 a \u017ee m\u00e1te pekn\u00e9 vank\u00fa\u0161e (nie tie star\u00e9 vyle\u017ean\u00e9, ploch\u00e9!). Majte okolo seba dostatok prikr\u00fdvok (alebo menej), z\u00e1le\u017e\u00ed, \u010di sa v noci bud\u00edte na chlad alebo nadmern\u00e9 potenie. M\u00f4\u017eu to znie\u0165 ako nepatrn\u00e9 zmeny, ale aj tak\u00e9to mali\u010dkosti dok\u00e1\u017eu z\u00e1zraky a bojova\u0165 proti neduhu zvan\u00e9mu nedostatok sp\u00e1nku. <\/p>\n\n\n\n

\u010c\u00edtanie knihy<\/strong><\/h3>\n\n\n\n

Milujete knihy? Prem\u00f4\u017ete svoj nedostatok sp\u00e1nku pre\u010d\u00edtan\u00edm nieko\u013ek\u00fdch kapitol z dobrej knihy. S\u00fastredenie sa na dej m\u00f4\u017ee pom\u00f4c\u0165 zacieli\u0165 va\u0161u myse\u013e \u010do naj\u010falej od be\u017en\u00fdch, ka\u017edodenn\u00fdch starost\u00ed a stresu t\u00fdm, \u017ee v\u00e1m umo\u017en\u00ed \u201eunikn\u00fa\u0165\u201c z reality, \u010do nakoniec povedie k pokojnej noci plnej kvalitn\u00e9ho sp\u00e1nku.<\/p>\n\n\n\n

Po\u010d\u00favanie hudby<\/strong><\/h3>\n\n\n\n

Aj ke\u010f heavy metal nemus\u00ed by\u0165 tou najlep\u0161ou vo\u013ebou pred span\u00edm, hudba m\u00f4\u017ee p\u00f4sobi\u0165 ve\u013emi uvo\u013e\u0148uj\u00faco. Hudba, podobne ako medit\u00e1cia a \u010d\u00edtanie, pom\u00e1ha va\u0161ej mysli prepn\u00fa\u0165 sa do relaxa\u010dn\u00e9ho re\u017eimu a zabudn\u00fa\u0165 na my\u0161lienky a \u00fazkos\u0165, v\u010faka ktor\u00fdm \u010dastokr\u00e1t bdiete aj cel\u00fa noc. <\/p>\n\n\n\n

Tak\u017ee \u00e1no, nedostatok sp\u00e1nku m\u00f4\u017ee sp\u00f4sobi\u0165 priberanie na v\u00e1he\u2026<\/strong><\/h2>\n\n\n\n

Nedostatok sp\u00e1nku m\u00f4\u017ee vies\u0165 k nezdrav\u00fdm zdravotn\u00fdm v\u00fdsledkom vr\u00e1tane pr\u00edrastku  na hmotnosti. Kvalitn\u00fd sp\u00e1nok v noci je d\u00f4le\u017eit\u00fd, preto\u017ee v\u00e1m prinesie dostatok energie na \u010fal\u0161\u00ed de\u0148. D\u00fafame, \u017ee tipy, ktor\u00e9 sme s vami zdie\u013eali v tomto \u010dl\u00e1nku, v\u00e1m pom\u00f4\u017eu dosiahnu\u0165 kvalitnej\u0161\u00ed sp\u00e1nok. M\u00e1te nejak\u00e9 vlastn\u00e9 pr\u00edbehy alebo sk\u00fasenosti spojen\u00e9 so sp\u00e1nkom? Zdie\u013eajte ich s nami v koment\u00e1roch ni\u017e\u0161ie!<\/p>\n\n\n\n

Zdroje<\/p>\n\n\n\n

(1) Hanson JA, Huecker MR. Sleep Deprivation. [Updated 2020 Jun 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2020 Jan-. Available from: https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK547676\/<\/a><\/p>\n\n\n\n

(2) Benedict, C., Hallschmid, M., Lassen, A., Mahnke, C., Schultes, B., Schioth, H., . . . Lange, T. (2011). Acute sleep deprivation reduces energy expenditure in healthy men. American Journal of Clinical Nutrition, 1229-1236.<\/p>\n\n\n\n

(3) University of Chicago Medical Center. (2016). Sleep loss boosts hunger and unhealthy food choices.<\/p>\n\n\n\n

(4) Broussard, J., Ehrmann, D., Cauter, E., Tasali, E., & Brady, M. (2012). Impaired Insulin Signaling in Human Adipocytes After Experimental Sleep Restriction. Annals of Internal Medicine Ann Intern Med, 549-549.<\/p>\n\n\n\n

(5) Patel, S., Malhotra, A., White, D., Gottlieb, D., & Hu, F. (2006). Association between Reduced Sleep and Weight Gain in Women. American Journal of Epidemiology, 947-954.<\/p>\n\n\n\n

(6) Mayo Clinic. (2017). Insulin and weight gain: Keep the pounds off.<\/p>\n\n\n\n

(7) National Sleep Foundation (n.d.). How Much Sleep Do We Really Need?<\/p>\n\n\n\n

(8) de Baaij, Jeroen H F et al. \u201cMagnesium in man: implications for health and disease.\u201d Physiological reviews vol. 95,1 (2015): 1-46. doi:10.1152\/physrev.00012.2014<\/p>\n","protected":false},"excerpt":{"rendered":"

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