{"id":8692,"date":"2021-04-07T12:55:41","date_gmt":"2021-04-07T12:55:41","guid":{"rendered":"https:\/\/www.lifescienceart.com\/?p=8692"},"modified":"2021-04-07T12:55:41","modified_gmt":"2021-04-07T12:55:41","slug":"the-ultimate-guide-to-getting-your-best-sleep-ever","status":"publish","type":"post","link":"https:\/\/www.lifescienceart.com\/cs\/life\/wellness\/the-ultimate-guide-to-getting-your-best-sleep-ever\/","title":{"rendered":"Nejlep\u0161\u00ed pr\u016fvodce, jak z\u00edskat sv\u016fj nejlep\u0161\u00ed sp\u00e1nek v\u016fbec"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Kone\u010dn\u00fd n\u00e1vod, jak z\u00edskat sv\u016fj nejlep\u0161\u00ed sp\u00e1nek v\u016fbec<\/h2>\n\n<p>Bojujete o dobr\u00fd no\u010dn\u00ed sp\u00e1nek? Nejste sami. Miliony lid\u00ed trp\u00ed ka\u017edoro\u010dn\u011b probl\u00e9my se sp\u00e1nkem. Ale existuje nad\u011bje! Dodr\u017eov\u00e1n\u00edm t\u011bchto tip\u016f m\u016f\u017eete vytvo\u0159it lep\u0161\u00ed prost\u0159ed\u00ed pro sp\u00e1nek a zlep\u0161it jeho kvalitu.<\/p>\n\n<h3 class=\"wp-block-heading\">Den 1: Za\u010dn\u011bte se spr\u00e1vn\u00fdm z\u00e1kladem<\/h3>\n\n<p>Va\u0161e matrace je z\u00e1kladem dobr\u00e9ho no\u010dn\u00edho sp\u00e1nku. Pokud je va\u0161e matrace p\u0159\u00edli\u0161 tvrd\u00e1 nebo p\u0159\u00edli\u0161 m\u011bkk\u00e1, m\u016f\u017ee zp\u016fsobovat bolest a nep\u0159\u00edjemn\u00e9 pocity, co\u017e m\u016f\u017ee zt\u00ed\u017eit us\u00edn\u00e1n\u00ed a setrv\u00e1n\u00ed ve sp\u00e1nku. Je d\u016fle\u017eit\u00e9 vybrat si matraci, kter\u00e1 je vhodn\u00e1 pro v\u00e1\u0161 typ postavy a styl sp\u00e1nku.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy pro v\u00fdb\u011br spr\u00e1vn\u00e9 matrace:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Zva\u017ete sv\u016fj typ postavy. Pokud m\u00e1te nadv\u00e1hu nebo jste ob\u00e9zn\u00ed, budete pot\u0159ebovat pevn\u011bj\u0161\u00ed matraci ne\u017e n\u011bkdo, kdo je \u0161t\u00edhl\u00fd.<\/li>\n<li>P\u0159em\u00fd\u0161lejte o sv\u00e9m stylu sp\u00e1nku. Bo\u010dn\u00ed pra\u017eci pot\u0159ebuj\u00ed matraci, kter\u00e1 je dostate\u010dn\u011b m\u011bkk\u00e1, aby se p\u0159izp\u016fsobila jejich t\u011blu, zat\u00edmco lid\u00e9 sp\u00edc\u00ed na z\u00e1dech pot\u0159ebuj\u00ed matraci, kter\u00e1 je dostate\u010dn\u011b pevn\u00e1, aby jim podp\u00edrala z\u00e1da.<\/li>\n<li>Vyzkou\u0161ejte r\u016fzn\u00e9 matrace p\u0159edt\u00edm, ne\u017e si jednu koup\u00edte. Lehn\u011bte si na ka\u017edou matraci alespo\u0148 na 10 minut, abyste z\u00edskali p\u0159edstavu o tom, jak\u00e1 je.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Den 2: Vyberte si prost\u011bradla odpov\u00eddaj\u00edc\u00ed va\u0161emu stylu sp\u00e1nku<\/h3>\n\n<p>Va\u0161e prost\u011bradla hraj\u00ed velkou roli v pohodl\u00ed p\u0159i sp\u00e1nku. Spr\u00e1vn\u00e1 prost\u011bradla v\u00e1m mohou pomoci udr\u017eet chlad v l\u00e9t\u011b a teplo v zim\u011b. Mohou tak\u00e9 pomoci odv\u00e1d\u011bt vlhkost a udr\u017eet v\u00e1s v suchu.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy pro v\u00fdb\u011br spr\u00e1vn\u00fdch prost\u011bradel:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Vyberte si prost\u011bradla vyroben\u00e1 z prody\u0161n\u00e9 tkaniny, jako je bavlna nebo len.<\/li>\n<li>Pokud se v\u00e1m sp\u00ed horko, vyberte si prost\u011bradla vyroben\u00e1 z lehk\u00e9 tkaniny, jako je perk\u00e1l nebo sat\u00e9n.<\/li>\n<li>Pokud se v\u00e1m sp\u00ed chladno, vyberte si prost\u011bradla vyroben\u00e1 z t\u011b\u017e\u0161\u00ed tkaniny, jako je flanel nebo dres.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Den 3: Vytvo\u0159te \u00fatuln\u00e9 vrstvy<\/h3>\n\n<p>Pohodln\u00e1 p\u0159ikr\u00fdvka nebo pe\u0159ina m\u016f\u017ee p\u0159idat teplo a pohodl\u00ed do va\u0161\u00ed postele. M\u016f\u017ee tak\u00e9 pomoci blokovat sv\u011btlo a hluk, co\u017e m\u016f\u017ee usnadnit us\u00edn\u00e1n\u00ed a setrv\u00e1n\u00ed ve sp\u00e1nku.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy pro v\u00fdb\u011br spr\u00e1vn\u00e9 p\u0159ikr\u00fdvky nebo pe\u0159iny:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Vyberte si p\u0159ikr\u00fdvku nebo pe\u0159inu, kter\u00e1 m\u00e1 spr\u00e1vnou velikost pro va\u0161i postel.<\/li>\n<li>Vyberte si p\u0159ikr\u00fdvku nebo pe\u0159inu vyrobenou z prody\u0161n\u00e9 tkaniny, jako je bavlna nebo prachov\u00e9 pe\u0159\u00ed.<\/li>\n<li>Pokud se v\u00e1m sp\u00ed horko, vyberte si lehkou p\u0159ikr\u00fdvku nebo pe\u0159inu.<\/li>\n<li>Pokud se v\u00e1m sp\u00ed chladno, vyberte si t\u011b\u017e\u0161\u00ed p\u0159ikr\u00fdvku nebo pe\u0159inu.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Den 4: Najd\u011bte sv\u016fj dokonal\u00fd pol\u0161t\u00e1\u0159<\/h3>\n\n<p>V\u00e1\u0161 pol\u0161t\u00e1\u0159 je nezbytn\u00fd pro podporu hlavy a krku. Spr\u00e1vn\u00fd pol\u0161t\u00e1\u0159 m\u016f\u017ee pomoci sn\u00ed\u017eit bolest a ztuhlost v krku, ramenou a z\u00e1dech. M\u016f\u017ee tak\u00e9 pomoci zlep\u0161it kvalitu va\u0161eho sp\u00e1nku.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy pro v\u00fdb\u011br spr\u00e1vn\u00e9ho pol\u0161t\u00e1\u0159e:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Vyberte si pol\u0161t\u00e1\u0159, kter\u00fd m\u00e1 spr\u00e1vnou velikost a tvar pro va\u0161i hlavu a krk.<\/li>\n<li>Vyberte si pol\u0161t\u00e1\u0159 vyroben\u00fd z pohodln\u00e9ho materi\u00e1lu, jako je pam\u011b\u0165ov\u00e1 p\u011bna nebo latex.<\/li>\n<li>Pokud sp\u00edte na z\u00e1dech, vyberte si n\u00edzk\u00fd a pevn\u00fd pol\u0161t\u00e1\u0159.<\/li>\n<li>Pokud sp\u00edte na boku, vyberte si pol\u0161t\u00e1\u0159, kter\u00fd je st\u0159edn\u011b m\u011bkk\u00fd.<\/li>\n<li>Pokud sp\u00edte na b\u0159i\u0161e, vyberte si tenk\u00fd a ploch\u00fd pol\u0161t\u00e1\u0159.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Den 5: Z\u016fsta\u0148te v chladu b\u011bhem hork\u00fdch noc\u00ed<\/h3>\n\n<p>Pokud se v\u00e1m sp\u00ed horko, v\u00edte, jak t\u011b\u017ek\u00e9 m\u016f\u017ee b\u00fdt z\u00edskat dobr\u00fd no\u010dn\u00ed sp\u00e1nek. Horko m\u016f\u017ee zt\u00ed\u017eit us\u00edn\u00e1n\u00ed a setrv\u00e1n\u00ed ve sp\u00e1nku. Existuje n\u011bkolik v\u011bc\u00ed, kter\u00e9 m\u016f\u017eete ud\u011blat, abyste v hork\u00fdch noc\u00edch z\u016fstali v chladu.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy, jak z\u016fstat v chladu b\u011bhem hork\u00fdch noc\u00ed:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Pou\u017eijte chladic\u00ed matraci.<\/li>\n<li>Pou\u017eijte ventil\u00e1tor nebo klimatizaci.<\/li>\n<li>P\u0159ed span\u00edm si dejte studenou sprchu.<\/li>\n<li>Noste voln\u00e9, prody\u0161n\u00e9 oble\u010den\u00ed.<\/li>\n<li>Pijte dostatek tekutin.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Den 6: Us\u00ednejte rychleji<\/h3>\n\n<p>Pokud m\u00e1te probl\u00e9my s us\u00edn\u00e1n\u00edm, existuje n\u011bkolik v\u011bc\u00ed, kter\u00e9 m\u016f\u017eete ud\u011blat, aby to bylo snaz\u0161\u00ed.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy pro rychlej\u0161\u00ed us\u00edn\u00e1n\u00ed:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Vytvo\u0159te si relaxa\u010dn\u00ed ve\u010dern\u00ed rutinu.<\/li>\n<li>P\u0159ed span\u00edm se vyhn\u011bte kofeinu a alkoholu.<\/li>\n<li>Ujist\u011bte se, \u017ee je va\u0161e lo\u017enice tmav\u00e1, tich\u00e1 a chladn\u00e1.<\/li>\n<li>Pou\u017eijte gener\u00e1tor b\u00edl\u00e9ho \u0161umu nebo ventil\u00e1tor, abyste zablokovali hluk.<\/li>\n<li>Vyzkou\u0161ejte relaxa\u010dn\u00ed techniky, jako je hlubok\u00e9 d\u00fdch\u00e1n\u00ed nebo meditace.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\">Den 7: Usnadn\u011bte si r\u00e1na<\/h3>\n\n<p>Probuzen\u00ed r\u00e1no m\u016f\u017ee b\u00fdt t\u011b\u017ek\u00e9, zvl\u00e1\u0161t\u011b pokud nem\u00e1te dostatek sp\u00e1nku. Existuje n\u011bkolik v\u011bc\u00ed, kter\u00e9 m\u016f\u017eete ud\u011blat, aby byla r\u00e1na jednodu\u0161\u0161\u00ed.<\/p>\n\n<h2 class=\"wp-block-heading\">Tipy, jak si usnadnit r\u00e1no:<\/h2>\n\n<ul class=\"wp-block-list\">\n<li>Cho\u010fte sp\u00e1t a bu\u010fte vzh\u016fru ve stejnou dobu ka\u017ed\u00fd den, i o v\u00edkendech.<\/li>\n<li>Jakmile se probud\u00edte, vsta\u0148te z postele.<\/li>\n<li>Otev\u0159ete z\u00e1v\u011bsy nebo \u017ealuzie, abyste pustili dovnit\u0159 p\u0159irozen\u00e9 sv\u011btlo.<\/li>\n<li>Vypijte sklenici vody.<\/li>\n<li>Sn\u011bzte zdravou sn\u00eddani.<\/li>\n<\/ul>\n\n<p>Dodr\u017eov\u00e1n\u00edm t\u011bchto tip\u016f m\u016f\u017eete vytvo\u0159it lep\u0161\u00ed prost\u0159ed\u00ed pro sp\u00e1nek a zlep\u0161it jeho kvalitu. Dobr\u00fd no\u010dn\u00ed sp\u00e1nek je nezbytn\u00fd pro va\u0161e celkov\u00e9 zdrav\u00ed a pohodu. Kdy\u017e jste dob\u0159e odpo\u010dat\u00ed, jste pozorn\u011bj\u0161\u00ed, produktivn\u011bj\u0161\u00ed a kreativn\u011bj\u0161\u00ed. Tak\u00e9 m\u00e9n\u011b pravd\u011bpodobn\u011b onemocn\u00edte a budete m\u00edt nehody.<\/p>\n\n<p>Dejte tedy sp\u00e1nku ve sv\u00e9m \u017eivot\u011b p\u0159ednost. Dodr\u017eov\u00e1n\u00edm t\u011bchto tip\u016f m\u016f\u017eete z\u00edskat sp\u00e1nek, kter\u00fd pot\u0159ebujete k tomu, abyste \u017eili zdrav\u011bj\u0161\u00ed a \u0161\u0165astn\u011bj\u0161\u00ed \u017eivot.<\/p>","protected":false},"excerpt":{"rendered":"<p>Kone\u010dn\u00fd n\u00e1vod, jak z\u00edskat sv\u016fj nejlep\u0161\u00ed sp\u00e1nek v\u016fbec Bojujete o dobr\u00fd no\u010dn\u00ed sp\u00e1nek? Nejste sami. Miliony lid\u00ed trp\u00ed ka\u017edoro\u010dn\u011b probl\u00e9my se sp\u00e1nkem. Ale existuje nad\u011bje! Dodr\u017eov\u00e1n\u00edm t\u011bchto tip\u016f m\u016f\u017eete vytvo\u0159it&hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1130],"tags":[13057,4567,9581,12323,13058,13059,9580],"class_list":["post-8692","post","type-post","status-publish","format-standard","hentry","category-wellness","tag-sleep-hygiene","tag-sleep-quality","tag-sheets","tag-mattress","tag-comforter","tag-pillow","tag-bedding"],"_links":{"self":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/8692","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\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/comments?post=8692"}],"version-history":[{"count":1,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/8692\/revisions"}],"predecessor-version":[{"id":8693,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/posts\/8692\/revisions\/8693"}],"wp:attachment":[{"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/media?parent=8692"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/categories?post=8692"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.lifescienceart.com\/cs\/wp-json\/wp\/v2\/tags?post=8692"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}