[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.bofi.cz\/mate-malo-spanku-zde-jsou-tipy-pro-lepsi-spanek\/#Article","mainEntityOfPage":"https:\/\/www.bofi.cz\/mate-malo-spanku-zde-jsou-tipy-pro-lepsi-spanek\/","headline":"M\u00e1te m\u00e1lo sp\u00e1nku? Zde jsou tipy pro lep\u0161\u00ed sp\u00e1nek!","name":"M\u00e1te m\u00e1lo sp\u00e1nku? Zde jsou tipy pro lep\u0161\u00ed sp\u00e1nek!","description":"Pokud m\u00e1te se sv\u00fdm sp\u00e1nkem probl\u00e9my, m\u00e1te ho m\u00e1lo, je nekvalitn\u00ed nebo v\u00e1m ve\u010der trv\u00e1 dlouho, ne\u017e usnete, zkuste se pono\u0159it do na\u0161ich tip\u016f. Pokud je za\u010dnete dodr\u017eovat, zaru\u010dujeme v\u00e1m, \u017ee se v\u00e1\u0161 sp\u00e1nkov\u00fd re\u017eim zlep\u0161\u00ed. Vyhn\u011bte se sv\u011btlu Jasn\u00e9 sv\u011btlo dok\u00e1\u017ee naru\u0161it n\u00e1\u0161 sp\u00e1nek a ovlivnit hladinu dopaminu, kter\u00fd ovliv\u0148uje na\u0161e us\u00edn\u00e1n\u00ed. R\u00e1no n\u00e1m […]","datePublished":"2024-06-16","dateModified":"2024-06-16","author":{"@type":"Person","@id":"https:\/\/www.bofi.cz\/author\/#Person","name":"bofi.cz","url":"https:\/\/www.bofi.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/6eaf701939e92690bed32d6f2e2c0f9e1355f2e3837c1fb45fbfacf848239e2d?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/6eaf701939e92690bed32d6f2e2c0f9e1355f2e3837c1fb45fbfacf848239e2d?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"bofi.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.bofi.cz\/wp-content\/uploads\/milan-gaziev-EyOgUGnnQjo-unsplash.jpg","url":"https:\/\/www.bofi.cz\/wp-content\/uploads\/milan-gaziev-EyOgUGnnQjo-unsplash.jpg","height":0,"width":0},"url":"https:\/\/www.bofi.cz\/mate-malo-spanku-zde-jsou-tipy-pro-lepsi-spanek\/","about":["Business"],"wordCount":403,"articleBody":"      Pokud m\u00e1te se sv\u00fdm sp\u00e1nkem probl\u00e9my, m\u00e1te ho m\u00e1lo, je nekvalitn\u00ed nebo v\u00e1m ve\u010der trv\u00e1 dlouho, ne\u017e usnete, zkuste se pono\u0159it do na\u0161ich tip\u016f. Pokud je za\u010dnete dodr\u017eovat, zaru\u010dujeme v\u00e1m, \u017ee se v\u00e1\u0161 sp\u00e1nkov\u00fd re\u017eim zlep\u0161\u00ed.Vyhn\u011bte se sv\u011btluJasn\u00e9 sv\u011btlo dok\u00e1\u017ee naru\u0161it n\u00e1\u0161 sp\u00e1nek a ovlivnit hladinu dopaminu, kter\u00fd ovliv\u0148uje na\u0161e us\u00edn\u00e1n\u00ed. R\u00e1no n\u00e1m sv\u011btlo d\u00e1v\u00e1 najevo, \u017ee je \u010das vst\u00e1vat. Ov\u0161em v noci byste si m\u011bli u\u017e\u00edvat tmy. Vyhn\u011bte se n\u011bkolik hodin p\u0159ed span\u00edm sv\u011btlu z mobil\u016f, televizor\u016f a monitor\u016f. Pokud v noci p\u016fjdete na toaletu, sna\u017ete se to zvl\u00e1dnout po tm\u011b.BylinkyNechcete br\u00e1t l\u00e9ky na span\u00ed? Nemus\u00edte! Zkuste to nejprve zvl\u00e1dnout pomoc\u00ed bylinek. Existuje cel\u00e1 \u0159ada takov\u00fdch, kter\u00e9 v\u00e1m mohou pomoci us\u00ednat. Jejich konzumaci m\u016f\u017eete spojit s konzumac\u00ed hork\u00e9ho, uklid\u0148uj\u00edc\u00edho \u0161\u00e1lku \u010daje. Nejlep\u0161\u00ed \u010daje pro us\u00edn\u00e1n\u00ed jsou he\u0159m\u00e1nkov\u00fd, levandulov\u00fd nebo medu\u0148kov\u00fd.Investujte do matraceM\u00edt dobrou matraci je d\u016fle\u017eit\u00e9 nejen pro v\u00e1\u0161 sp\u00e1nek, ale i pro zdrav\u00ed va\u0161\u00ed p\u00e1te\u0159e. Ano, kvalitn\u00ed matrace nen\u00ed mo\u017en\u00e1 levn\u00e1, ale je to investice do va\u0161eho zdrav\u00ed. Stejn\u011b tak l\u016f\u017ekoviny. Kupujte kvalitn\u00ed l\u00e1tky a takov\u00e9, co jsou v\u00e1m na dotek p\u0159\u00edjemn\u00e9.P\u0159es den jen kr\u00e1tk\u00e9 zd\u0159\u00edmnut\u00edMnoho lid\u00ed si nedostatek sp\u00e1nku kompenzuje p\u0159es den. P\u0159ijdou dom\u016f vy\u010derpan\u00ed, lehnou si a usnou klidn\u011b i na n\u011bkolik hodin. Pokud m\u00e1te pot\u0159ebu si b\u011bhem dne zd\u0159\u00edmnout, udr\u017eujte dobu zd\u0159\u00edmnut\u00ed kolem 20 minut. To je ide\u00e1ln\u00ed doba, abyste nenaru\u0161ili v\u00e1\u0161 ve\u010dern\u00ed sp\u00e1nek.Omezte odpoledne kofeinKofein je skv\u011bl\u00fd stimulant, kter\u00fd n\u00e1m pom\u00e1h\u00e1 m\u00edt v\u00edce energie a pod\u00e1vat lep\u0161\u00ed v\u00fdkony. Ov\u0161em v odpoledn\u00edch hodin\u00e1ch byste se mu m\u011bli vyh\u00fdbat. Posledn\u00ed \u0161\u00e1lek k\u00e1vy nebo \u010daje s p\u0159\u00eddavkem kofeinu si dejte nejpozd\u011bji v 15:00. Pot\u00e9 u\u017e konzumujte vodu nebo jin\u00e9 n\u00e1poje. Pokud m\u00e1te chu\u0165 na n\u011bco tepl\u00e9ho, k\u00e1vu nahra\u010fte bylinkov\u00fdmi \u010daji, kter\u00e9 v drtiv\u00e9 v\u011bt\u0161in\u011b neobsahuj\u00ed \u017e\u00e1dn\u00fd kofein.                                                                                                                                                                                                                                                                                                                                                                                          4.7\/5 - (3 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"M\u00e1te m\u00e1lo sp\u00e1nku? Zde jsou tipy pro lep\u0161\u00ed sp\u00e1nek!","item":"https:\/\/www.bofi.cz\/mate-malo-spanku-zde-jsou-tipy-pro-lepsi-spanek\/#breadcrumbitem"}]}]