{"id":18533,"date":"2021-09-14T10:31:27","date_gmt":"2021-09-14T10:31:27","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=18533"},"modified":"2021-09-14T10:31:27","modified_gmt":"2021-09-14T10:31:27","slug":"sleep-and-memory-the-importance-of-sleep-for-cognitive-health","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/cs\/science\/neuroscience\/sleep-and-memory-the-importance-of-sleep-for-cognitive-health\/","title":{"rendered":"Sp\u00e1nek a pam\u011b\u0165: V\u00fdznam sp\u00e1nku pro zdrav\u00fd mozek"},"content":{"rendered":"

Sp\u00e1nek a pam\u011b\u0165: V\u00fdznam sp\u00e1nku pro kognitivn\u00ed zdrav\u00ed<\/h2>\n\n

S\u00edla sp\u00e1nku pro pam\u011b\u0165<\/h2>\n\n

Sp\u00e1nek je d\u016fle\u017eit\u00fd pro mnoho aspekt\u016f na\u0161eho zdrav\u00ed, v\u010detn\u011b na\u0161ich kognitivn\u00edch funkc\u00ed. Dobr\u00fd no\u010dn\u00ed sp\u00e1nek n\u00e1m m\u016f\u017ee pomoci nau\u010dit se nov\u00e9 informace, zapamatovat si, co jsme se nau\u010dili, a rozhodovat se. Dostatek sp\u00e1nku m\u016f\u017ee tak\u00e9 pomoci zlep\u0161it na\u0161i n\u00e1ladu, sn\u00ed\u017eit stres a zv\u00fd\u0161it hladiny energie.<\/p>\n\n

Dlouhodob\u00e9 v\u00fdhody sp\u00e1nku pro pam\u011b\u0165<\/h2>\n\n

Nov\u00fd v\u00fdzkum nazna\u010duje, \u017ee dostatek sp\u00e1nku b\u011bhem ml\u00e1d\u00ed a st\u0159edn\u00edho v\u011bku m\u016f\u017ee m\u00edt velk\u00e9 v\u00fdhody pro pam\u011b\u0165 ve st\u00e1\u0159\u00ed. Studie publikovan\u00e1 v \u010dasopise Sleep<\/em> zjistila, \u017ee lid\u00e9, kte\u0159\u00ed spali v\u00edce v ran\u00fdch letech, m\u011bli lep\u0161\u00ed pam\u011b\u0165ov\u00e9 funkce a\u017e o 28 let pozd\u011bji.<\/p>\n\n

Hlavn\u00ed autor studie Michael K. Scullin uvedl, \u017ee v\u00fdsledky ukazuj\u00ed, \u017ee \u201esp\u00e1nek nen\u00ed \u201aztracen\u00fd\u2018 \u010das\u201c. Ve skute\u010dnosti \u0159ekl: \u201eje to investice do na\u0161eho budouc\u00edho kognitivn\u00edho zdrav\u00ed.\u201c<\/p>\n\n

V\u00fdznam sp\u00e1nku pro du\u0161evn\u00ed zdrav\u00ed<\/h2>\n\n

Sp\u00e1nek je tak\u00e9 spojen s lep\u0161\u00edm du\u0161evn\u00edm zdrav\u00edm. Lid\u00e9, kte\u0159\u00ed sp\u00ed dostate\u010dn\u011b, maj\u00ed men\u0161\u00ed pravd\u011bpodobnost, \u017ee budou trp\u011bt depres\u00ed, \u00fazkost\u00ed a dal\u0161\u00edmi probl\u00e9my du\u0161evn\u00edho zdrav\u00ed. Sp\u00e1nek m\u016f\u017ee tak\u00e9 pomoci zlep\u0161it n\u00e1ladu a sn\u00ed\u017eit stres.<\/p>\n\n

Jak se dob\u0159e vyspat<\/h2>\n\n

Pokud m\u00e1te probl\u00e9my se sp\u00e1nkem, m\u016f\u017eete ud\u011blat n\u011bkolik v\u011bc\u00ed pro zlep\u0161en\u00ed sv\u00fdch sp\u00e1nkov\u00fdch n\u00e1vyk\u016f:<\/p>\n\n

    \n
  • Stanovte si pravideln\u00fd pl\u00e1n sp\u00e1nku a dodr\u017eujte ho co nejv\u00edce, i o v\u00edkendech.<\/li>\n
  • Vytvo\u0159te si relaxa\u010dn\u00ed ve\u010dern\u00ed rutinu. To m\u016f\u017ee zahrnovat teplou koupel, \u010dten\u00ed knihy nebo poslech uklid\u0148uj\u00edc\u00ed hudby.<\/li>\n
  • Ujist\u011bte se, \u017ee je va\u0161e lo\u017enice tmav\u00e1, tich\u00e1 a chladn\u00e1.<\/li>\n
  • Vyhn\u011bte se kofeinu a alkoholu p\u0159ed span\u00edm.<\/li>\n
  • Pravideln\u011b cvi\u010dte, ale vyhn\u011bte se cvi\u010den\u00ed p\u0159\u00edli\u0161 bl\u00edzko p\u0159ed span\u00edm.<\/li>\n
  • Pokud nem\u016f\u017eete usnout po 20 minut\u00e1ch, vsta\u0148te z postele a d\u011blejte n\u011bco relaxa\u010dn\u00edho, dokud se nebudete c\u00edtit unaven\u00ed.<\/li>\n<\/ul>\n\n

    V\u00fdhody zd\u0159\u00edmnut\u00ed<\/h2>\n\n

    Pokud m\u00e1te m\u00e1lo sp\u00e1nku, zd\u0159\u00edmnut\u00ed m\u016f\u017ee b\u00fdt skv\u011bl\u00fd zp\u016fsob, jak to dohnat. Zd\u0159\u00edmnut\u00ed m\u016f\u017ee pomoci zlep\u0161it bd\u011blost, v\u00fdkon a n\u00e1ladu. M\u016f\u017ee tak\u00e9 pomoci sn\u00ed\u017eit stres a zv\u00fd\u0161it kreativitu.<\/p>\n\n

    Jak \u017e\u00edt vzru\u0161uj\u00edc\u00ed \u017eivot a zlep\u0161it pam\u011b\u0165<\/h2>\n\n

    Dal\u0161\u00ed nov\u00e1 studie nazna\u010duje, \u017ee veden\u00ed vzru\u0161uj\u00edc\u00edho \u017eivota v\u00e1m m\u016f\u017ee pomoci l\u00e9pe si udr\u017eet vzpom\u00ednky. Studie, kter\u00e1 byla publikov\u00e1na v \u010dasopise Neurology<\/em>, zjistila, \u017ee lid\u00e9, kte\u0159\u00ed se \u00fa\u010dastnili nov\u011bj\u0161\u00edch a podn\u011btn\u011bj\u0161\u00edch aktivit, m\u011bli lep\u0161\u00ed pam\u011b\u0165ov\u00e9 funkce pozd\u011bji v \u017eivot\u011b.<\/p>\n\n

    Hlavn\u00ed autorka studie, Dr. Denise Park, uvedla, \u017ee v\u00fdsledky nazna\u010duj\u00ed, \u017ee \u201ezapojen\u00ed se do nov\u00fdch a n\u00e1ro\u010dn\u00fdch \u010dinnost\u00ed po cel\u00fd \u017eivot m\u016f\u017ee pomoci udr\u017eet na\u0161e mozky bystr\u00e9.\u201c<\/p>\n\n

    Z\u00e1v\u011br<\/h2>\n\n

    Sp\u00e1nek je nezbytn\u00fd pro na\u0161e kognitivn\u00ed zdrav\u00ed. Dostatek sp\u00e1nku n\u00e1m m\u016f\u017ee pomoci nau\u010dit se nov\u00e9 informace, zapamatovat si, co jsme se nau\u010dili, a rozhodovat se. Sp\u00e1nek m\u016f\u017ee tak\u00e9 pomoci zlep\u0161it na\u0161i n\u00e1ladu, sn\u00ed\u017eit stres a zv\u00fd\u0161it hladiny energie. Pokud m\u00e1te probl\u00e9my se sp\u00e1nkem, m\u016f\u017eete ud\u011blat n\u011bkolik v\u011bc\u00ed pro zlep\u0161en\u00ed sv\u00fdch sp\u00e1nkov\u00fdch n\u00e1vyk\u016f. M\u016f\u017eete se tak\u00e9 pokusit \u017e\u00edt vzru\u0161iv\u011bj\u0161\u00ed \u017eivot, abyste zlep\u0161ili svou pam\u011b\u0165.<\/p>","protected":false},"excerpt":{"rendered":"

    Sp\u00e1nek a pam\u011b\u0165: V\u00fdznam sp\u00e1nku pro kognitivn\u00ed zdrav\u00ed S\u00edla sp\u00e1nku pro pam\u011b\u0165 Sp\u00e1nek je d\u016fle\u017eit\u00fd pro mnoho aspekt\u016f na\u0161eho zdrav\u00ed, v\u010detn\u011b na\u0161ich kognitivn\u00edch funkc\u00ed. Dobr\u00fd no\u010dn\u00ed sp\u00e1nek n\u00e1m m\u016f\u017ee pomoci…<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[411],"tags":[2601,539,888,2303],"class_list":["post-18533","post","type-post","status-publish","format-standard","hentry","category-neuroscience","tag-cognitive-health","tag-memory","tag-sleep","tag-brain-health"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/18533","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/comments?post=18533"}],"version-history":[{"count":1,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/18533\/revisions"}],"predecessor-version":[{"id":18534,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/18533\/revisions\/18534"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/media?parent=18533"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/categories?post=18533"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/tags?post=18533"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}