[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.radok.cz\/modre-svetlo-a-spanek\/#Article","mainEntityOfPage":"https:\/\/www.radok.cz\/modre-svetlo-a-spanek\/","headline":"Modr\u00e9 sv\u011btlo a sp\u00e1nek","name":"Modr\u00e9 sv\u011btlo a sp\u00e1nek","description":"Zn\u00e1me to v\u0161ichni, do o ve\u010dera tr\u00e1v\u00edme pracovn\u011b \u010das na po\u010d\u00edta\u010di a po ve\u010dern\u00ed hygien\u011b si kone\u010dn\u011b vlezeme do postele. Ale m\u00edsto us\u00edn\u00e1n\u00ed si vezmeme do ruky mobil, proj\u00ed\u017ed\u00edme je\u0161t\u011b emaily, posledn\u00ed p\u0159\u00edsp\u011bvky na soci\u00e1ln\u00edch s\u00edt\u00edch, a ne\u017e se nad\u011bjeme, hodina je v tahu. Potom, aby se n\u00e1m l\u00e9pe us\u00ednalo,","datePublished":"2022-06-19","dateModified":"2023-05-25","author":{"@type":"Person","@id":"https:\/\/www.radok.cz\/author\/#Person","name":"","url":"https:\/\/www.radok.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/383247cd769f7ac317a5bcda943ec48a3c79d996598ae4564ec21a0e178126d1?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/383247cd769f7ac317a5bcda943ec48a3c79d996598ae4564ec21a0e178126d1?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"radok.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.radok.cz\/wp-content\/uploads\/pexels-karolina-grabowska-6633584.jpg","url":"https:\/\/www.radok.cz\/wp-content\/uploads\/pexels-karolina-grabowska-6633584.jpg","height":0,"width":0},"url":"https:\/\/www.radok.cz\/modre-svetlo-a-spanek\/","about":["N\u00e1kupy"],"wordCount":510,"articleBody":"        Zn\u00e1me to v\u0161ichni,  do o ve\u010dera tr\u00e1v\u00edme pracovn\u011b \u010das na po\u010d\u00edta\u010di a po ve\u010dern\u00ed hygien\u011b si kone\u010dn\u011b vlezeme do postele. Ale m\u00edsto us\u00edn\u00e1n\u00ed si vezmeme do ruky mobil, proj\u00ed\u017ed\u00edme je\u0161t\u011b emaily, posledn\u00ed p\u0159\u00edsp\u011bvky na soci\u00e1ln\u00edch s\u00edt\u00edch, a ne\u017e se nad\u011bjeme, hodina je v tahu. Potom, aby se n\u00e1m l\u00e9pe us\u00ednalo, pust\u00edme si n\u011bjak\u00fd film, nebo video na mobilu a p\u0159i jeho sledov\u00e1n\u00ed po n\u011bjak\u00e9 dob\u011b usneme. Tohle je pravd\u011bpodobn\u011b to nejhor\u0161\u00ed, co m\u016f\u017eeme pro sv\u016fj zdrav\u00fd sp\u00e1nek ud\u011blat.V\u00fdzkumy toti\u017e potvrdily, \u017ee ze v\u0161ech um\u011bl\u00fdch osv\u011btlen\u00ed, reaguje t\u011blo pr\u00e1v\u011b nejh\u016f\u0159, v souvislosti se sp\u00e1nkem, pr\u00e1v\u011b na na modr\u00e9 sv\u011btlo. Modr\u00e9 sv\u011btlo vyd\u00e1vaj\u00ed obrazovky elektroniky, jako je televize, mobiln\u00ed telefon \u010di po\u010d\u00edta\u010d. Pokud je t\u011blo vystaveno tomuto sv\u011btlu, mysl\u00ed si, \u017ee je je\u0161t\u011b den a sni\u017euje hladinu melatoninu v na\u0161em t\u011ble. To m\u00e1 za n\u00e1sledek to, \u017ee na\u0161e t\u011blo se nep\u0159ipravuje na sp\u00e1nkov\u00fd re\u017eim, jako by tomu m\u011blo b\u00fdt. Us\u00edn\u00e1n\u00ed n\u00e1m potom m\u016f\u017ee trvat velmi dlouho, sp\u00e1nek nebude tak kvalitn\u00ed, jak by m\u011bl b\u00fdt a r\u00e1no se budeme c\u00edtit unaven\u00ed, jako bychom spali jen p\u00e1r hodin. Jak proti tomu ale bojovat?Zkuste zm\u011bnit sv\u00e9 za\u017eit\u00e9 zvyklosti. Ze za\u010d\u00e1tku to nep\u016fjde snadno, ale po p\u00e1r t\u00fddnech u\u017e se v\u00e1m z nov\u00fdch zvyk\u016f stane rutina a ani nebudete vn\u00edmat, \u017ee n\u011bco d\u011bl\u00e1te jinak. Stanovte si p\u0159esn\u00fd \u010das, kdy vypnete elektroniku, a ve\u0161kerou pr\u00e1ci \u010di sledov\u00e1n\u00ed internetu odlo\u017e\u00edte na z\u00edtra. M\u00edsto proj\u00ed\u017ed\u011bn\u00ed p\u0159\u00edsp\u011bvk\u016f p\u0159ed span\u00edm si p\u0159e\u010dt\u011bte knihu nebo \u010dasopis na t\u00e9ma, kter\u00e9 v\u00e1s zaj\u00edm\u00e1. Ud\u011bl\u00e1te t\u00edm i n\u011bco pro sebe, dozv\u00edte se v\u00edce o zaj\u00edmav\u00fdch t\u00e9matech, aktu\u00e1ln\u00edm d\u011bn\u00ed a rozv\u00edj\u00edte svou slovn\u00ed z\u00e1sobu. Zbavte se zvyku us\u00ednat u televize nebo zapnut\u00fdch vide\u00ed. M\u00edsto toho zkuste us\u00ednat u podcastu, ASMR zvuk\u016f, nebo relaxa\u010dn\u00ed hudby. M\u016f\u017eete tak\u00e9 pro us\u00edn\u00e1n\u00ed vyu\u017e\u00edt sv\u00e9 sluch\u00e1tka, a pustit si do nich nap\u0159\u00edklad zvuky de\u0161t\u011b nebo \u0161um\u011bn\u00ed mo\u0159e.Pokud p\u0159ece jen bojujete s t\u00edm, \u017ee se v\u00e1m neda\u0159\u00ed sv\u00e9 zlozvyky m\u011bnit, pokuste se alespo\u0148 co nejv\u00edce zm\u00edrnit jejich dopady. Na sv\u00e9m mobilu i po\u010d\u00edta\u010di si m\u016f\u017eete nastavit no\u010dn\u00ed re\u017eim, kter\u00fd omez\u00ed produkci modr\u00e9ho sv\u011btla. Nebo zkuste vyu\u017e\u00edt br\u00fdle proti modr\u00e9mu sv\u011btlu, kter\u00e9 si nasad\u00edte, pokud se budete d\u00edvat do obrazovky, kter\u00e1 toto sv\u011btlo vyza\u0159uje.                                                                                                                                                                                                                                                                                                                                                                                          3.8\/5 - (11 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Modr\u00e9 sv\u011btlo a sp\u00e1nek","item":"https:\/\/www.radok.cz\/modre-svetlo-a-spanek\/#breadcrumbitem"}]}]