[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.spidy.cz\/co-delat-kdyz-nemuzete-vecer-usnout\/#Article","mainEntityOfPage":"https:\/\/www.spidy.cz\/co-delat-kdyz-nemuzete-vecer-usnout\/","headline":"Co d\u011blat, kdy\u017e nem\u016f\u017eete ve\u010der usnout?","name":"Co d\u011blat, kdy\u017e nem\u016f\u017eete ve\u010der usnout?","description":"Us\u00edn\u00e1n\u00ed je p\u0159echodn\u00fd stav mezi bd\u011blost\u00ed a sp\u00e1nkem, kdy se postupn\u011b sni\u017euje svalov\u00e9 nap\u011bt\u00ed, krevn\u00ed tlak i tepov\u00e1 frekvence. B\u011bhem us\u00edn\u00e1n\u00ed m\u016f\u017eete m\u00edt sklon k t\u011bkav\u00fdm my\u0161lenk\u00e1m, kter\u00e9 v\u00e1m nakonec nedovol\u00ed usnout. V\u00e1\u0161 mozek neust\u00e1le zpracov\u00e1v\u00e1 \u0159adu informac\u00ed, kter\u00e9 jste z\u00edskali b\u011bhem dne. Kv\u016fli tomu se tak\u00e9 m\u016f\u017eete v posteli p\u0159evalovat a dlouh\u00e9 hodiny ne a ne […]","datePublished":"2016-12-27","dateModified":"2023-05-11","author":{"@type":"Person","@id":"https:\/\/www.spidy.cz\/author\/#Person","name":"","url":"https:\/\/www.spidy.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/5522eb0fc8481dea5f6519f6a0b15ee2c46358d48429b281fd7c49cbb5a929f9?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/5522eb0fc8481dea5f6519f6a0b15ee2c46358d48429b281fd7c49cbb5a929f9?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"spidy.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"url":"https:\/\/www.spidy.cz\/co-delat-kdyz-nemuzete-vecer-usnout\/","about":["Hobby"],"wordCount":414,"articleBody":"Us\u00edn\u00e1n\u00ed je p\u0159echodn\u00fd stav mezi bd\u011blost\u00ed a sp\u00e1nkem, kdy se postupn\u011b sni\u017euje svalov\u00e9 nap\u011bt\u00ed, krevn\u00ed tlak i tepov\u00e1 frekvence. B\u011bhem us\u00edn\u00e1n\u00ed m\u016f\u017eete m\u00edt sklon k t\u011bkav\u00fdm my\u0161lenk\u00e1m, kter\u00e9 v\u00e1m nakonec nedovol\u00ed usnout. V\u00e1\u0161 mozek neust\u00e1le zpracov\u00e1v\u00e1 \u0159adu informac\u00ed, kter\u00e9 jste z\u00edskali b\u011bhem dne. Kv\u016fli tomu se tak\u00e9 m\u016f\u017eete v posteli p\u0159evalovat a dlouh\u00e9 hodiny ne a ne usnout. Pak vyzkou\u0161ejte p\u00e1r tip\u016f, kter\u00e9 us\u00edn\u00e1n\u00ed urychl\u00ed.\u00d8  Pokud ani po del\u0161\u00edm \u010dase nem\u016f\u017eete usnout, znamen\u00e1 to, \u017ee se v\u00e1\u0161 organismus je\u0161t\u011b nedostal do sp\u00e1nkov\u00e9ho re\u017eimu. Zkuste si proto je\u0161t\u011b chvilku \u010d\u00edst knihu nebo \u010dasopis, nebo si uva\u0159te zklid\u0148uj\u00edc\u00ed bylinkov\u00fd \u010daj.\u00d8  Vyzkou\u0161ejte dechov\u00e9 cvi\u010den\u00ed, kter\u00e9 vych\u00e1z\u00ed z j\u00f3gy. Nadechujte se nosem po dobu 4 vte\u0159in. Pot\u00e9 dech na 7 vte\u0159in zadr\u017ete a nakonec po dobu 8 vte\u0159in vydechujte \u00fasty.\u00d8  Vyzkou\u0161ejte m\u00edt o\u010di do \u0161iroka otev\u0159en\u00e9 a opakujte si pro sebe: „Neusnu!“. V\u00e1\u0161 mozek si to vylo\u017e\u00ed jako povel ke sp\u00e1nku. Svaly v oku se rychleji unav\u00ed a vy v klidu usnete.\u00d8  Ve\u010der p\u0159ed us\u00edn\u00e1n\u00edm nep\u0159em\u00fd\u0161lejte o tom, co jste v\u0161echno b\u011bhem dne nestihli ud\u011blat, ani co v\u00e1s hned r\u00e1no \u010dek\u00e1 za \u00fakoly. Pokud m\u00e1te strach, \u017ee n\u011bco do r\u00e1na zapomenete, napi\u0161te si to na pap\u00edr, jednodu\u0161e to pak vypus\u0165te z hlavy a v klidu usn\u011bte.\u00d8  P\u0159edstavujte si sami sebe v p\u0159\u00edjemn\u00fdch situac\u00edch, nejl\u00e9pe to funguje, kdy\u017e zapoj\u00edte t\u0159i smysly. P\u0159edstavujte si nap\u0159\u00edklad chu\u0165 ovoce, v\u016fni kv\u011btin nebo dotek tr\u00e1vy.\u00d8  Pokud nem\u016f\u017eete usnout, nesledujte hodiny. Sami sebe tr\u00e1p\u00edte t\u00edm, kolik \u010dasu jste ji\u017e probd\u011bli, co\u017e v\u00e1m k usnut\u00ed nepom\u016f\u017ee.\u00d8  Relaxujte sv\u00e9 svaly. Lehn\u011bte si na z\u00e1da a pomalu se zhluboka nadechn\u011bte nose. Ve stejn\u00e9 chv\u00edli zm\u00e1\u010dkn\u011bte siln\u011b prsty na nohou. S v\u00fddechem stisk uvoln\u011bte.\u00d8  Nezapom\u00ednejte, \u017ee postel slou\u017e\u00ed pouze ke sp\u00e1nku. Proto pobyt v posteli omezte na nezbytn\u011b dlouhou dobu. Televize ani j\u00eddlo do lo\u017enice rozhodn\u011b nepat\u0159\u00ed.                                                                                                                                                                                                                                                                                                                                                                                        4.4\/5 - (14 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Co d\u011blat, kdy\u017e nem\u016f\u017eete ve\u010der usnout?","item":"https:\/\/www.spidy.cz\/co-delat-kdyz-nemuzete-vecer-usnout\/#breadcrumbitem"}]}]