{"id":531,"date":"2022-09-02T15:23:31","date_gmt":"2022-09-02T13:23:31","guid":{"rendered":"https:\/\/www.evakovarova.cz\/?p=531"},"modified":"2022-09-02T15:23:33","modified_gmt":"2022-09-02T13:23:33","slug":"kvalitni-spanek","status":"publish","type":"post","link":"https:\/\/www.evakovarova.cz\/?p=531","title":{"rendered":"Kvalitn\u00ed sp\u00e1nek"},"content":{"rendered":"\n<p>autor: Marta Tovtov\u00e1, www.meeta.cz<\/p>\n\n\n\n<p>2019<\/p>\n\n\n\n<p>Praktick\u00e9 rady a techniky pro bla\u017een\u00fd sp\u00e1nek<\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\"><li><strong>Je t\u0159eba zajistit si z\u00e1kladn\u00ed podm\u00ednky pro kvalitn\u00ed sp\u00e1nek, bez toho se neobejdeme.<\/strong><\/li><li><strong>\u00dapln\u00e1 tma a chladn\u011bj\u0161\u00ed v\u011btran\u00e1 m\u00edstnost<\/strong>.<\/li><li><strong>Upravte dom\u00e1c\u00ed osv\u011btlen\u00ed <\/strong>\u2013 jin\u00fd typ sv\u011btla bude p\u0159es den, kdy pot\u0159ebujeme b\u00fdt aktivn\u00ed, jin\u00fd p\u0159ed span\u00edm. Ide\u00e1ln\u00ed je pob\u00fdvat co nejv\u00edce venku a doma u\u017e jen p\u0159i sv\u00ed\u010dk\u00e1ch:) Vypn\u011bte v\u010das elektronick\u00e9 p\u0159\u00edstroje, blik\u00e1tka.<\/li><li>Po 15 hod se vyhn\u011bte j\u00eddl\u016fm a n\u00e1poj\u016fm, kter\u00e9 obsahuj\u00ed kofein a thein (k\u00e1va, \u010daj, \u010dokol\u00e1da), toto je individu\u00e1ln\u00ed, ka\u017ed\u00fd odbour\u00e1v\u00e1 kofein jinak. Nejrychleji bude odbour\u00e1vat kapha, nejcitliv\u011bj\u0161\u00ed na kofein b\u00fdvaj\u00ed vaty, jejich nervov\u00fd syst\u00e9m je k\u0159eh\u010d\u00ed.&nbsp; Nejedn\u00e1 se jen o usnut\u00ed, ale tak\u00e9 jak\u00fd sp\u00e1nek je.&nbsp; Ka\u017edop\u00e1dn\u011b <strong>pokud m\u00e1te probl\u00e9my se sp\u00e1nkem, doporu\u010duji \u00fapln\u011b vynechat k\u00e1vu,<\/strong> to sam\u00e9 pro \u017eeny v&nbsp;p\u0159echodu. Tak\u00e9 alkohol zhor\u0161uje kvalitu sp\u00e1nku. Mal\u00e9 pivo po ve\u010de\u0159i pro v\u011bt\u0161inu lid\u00ed je ok.<\/li><li><strong>J\u00eddlo p\u0159ed span\u00edm, t\u011b\u017ek\u00e1 ve\u010de\u0159e. Agni<\/strong> \u2013 s\u00edla na\u0161eho tr\u00e1ven\u00ed, pot\u0159ebujeme dob\u0159e str\u00e1vit v\u0161e, s&nbsp;\u010d\u00edm se setk\u00e1me. <strong>Dob\u0159e funguj\u00edc\u00ed agni je esenci\u00e1ln\u00ed pro na\u0161e zdrav\u00ed. Co oslabuje agni? <\/strong>Nepravidelnost v&nbsp;j\u00eddle, vynech\u00e1v\u00e1n\u00ed ob\u011bda, j\u00eddlo pozd\u011b ve\u010der, nedostate\u010dn\u00e9 pauzy mezi j\u00eddly, p\u0159ej\u00edd\u00e1n\u00ed, j\u00eddlo ve stresu, na kl\u00e1vesnici, v&nbsp;b\u011bhu.<\/li><li><strong>Na l\u016f\u017eko se odeberte p\u0159ed 22 h<\/strong>, ka\u017ed\u00fd den ide\u00e1ln\u011b ve stejnou dobu.&nbsp; Po 22 h p\u0159eb\u00edr\u00e1 vl\u00e1du pitta a us\u00edn\u00e1n\u00ed je mnohem obt\u00ed\u017en\u011bj\u0161\u00ed. \u010clov\u011bk chytne druh\u00fd den, za\u010dne b\u00fdt nadm\u011brn\u011b aktivn\u00ed a dostane hlad, pak se us\u00edn\u00e1 h\u016f\u0159e. Nejd\u016fle\u017eit\u011bj\u0161\u00ed je sp\u00e1nek v&nbsp;dob\u011b, kdy vl\u00e1dne pitta, v&nbsp;\u010cech\u00e1ch cca od 22 hod do 2 hodin (m\u011bn\u00ed se podle ro\u010dn\u00edch obdob\u00ed. Sp\u00e1nek p\u0159ed p\u016flnoc\u00ed je sp\u00e1nek pro kr\u00e1su:) Vst\u00e1vejte tak\u00e9 v&nbsp;pravidelnou dobu, i o v\u00edkendu. Pokud p\u0159es den c\u00edt\u00edte \u00fanavu, lehn\u011bte si na 20 \u2013 30 minut, takov\u00fd odpo\u010dinek je osv\u011b\u017euj\u00edc\u00ed.&nbsp;<\/li><li>P\u0159ed sp\u00e1nkem se vyhn\u011bte sledov\u00e1n\u00ed ak\u010dn\u00edch film\u016f, nap\u00ednav\u00fdch sportovn\u00edch p\u0159enos\u016f, h\u00e1dk\u00e1m, dynamick\u00e9mu cvi\u010den\u00ed a jin\u00e9 vzru\u0161uj\u00edc\u00ed \u010dinnosti. Nejpozd\u011bji do 18 hodin vypn\u011bte po\u010d\u00edta\u010d. Tyto aktivity zvy\u0161uj\u00ed vatu a pittu.<\/li><li><strong>Pob\u00fdv\u00e1n\u00ed v&nbsp;lese, u vody, na louce\u2026.<\/strong><\/li><\/ol>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>N\u00e1sleduj\u00edc\u00ed doporu\u010den\u00ed zklidn\u00ed na\u0161e smysly, uzemn\u00ed. Vyzkou\u0161ejte to, co s&nbsp;v\u00e1mi rezonuje.<\/strong><\/li><li>P\u0159ed sp\u00e1nkem se v\u011bnujte klidn\u011bj\u0161\u00edm \u010dinnostem<ul><li>proch\u00e1zka<\/li><\/ul><ul><li>\u010dten\u00ed (pohled do p\u00edsmen usp\u00e1v\u00e1, ale ne nic nap\u00ednav\u00e9ho)<\/li><\/ul><ul><li>j\u00f3ga &#8211; jemn\u00e1 jogick\u00e1 praxe \u2013 asany zam\u011b\u0159en\u00e9 na p\u0159edklony, pranajama \u2013 brahmari, st\u0159\u00eddav\u00e9 nosn\u00ed d\u00fdch\u00e1n\u00ed, kontemplace, meditace<\/li><\/ul><ul><li>Velmi \u00fa\u010dinn\u00e1 je <strong>joganidra.<\/strong>&nbsp;<\/li><\/ul><ul><li>relaxa\u010dn\u00ed hudba<\/li><\/ul><ul><li>modlitba<\/li><\/ul><\/li><li>Na l\u016f\u017eku, pokud nem\u016f\u017eete usnout nebo se v&nbsp;noci vzbud\u00edte pom\u016f\u017ee modlitba, dech, uvol\u0148ov\u00e1n\u00ed se do t\u011bla. Nechte mysl, a\u0165 se lehce zam\u011b\u0159uje na t\u011blo. Hodnotn\u00e9ho odpo\u010dinku se n\u00e1m dost\u00e1v\u00e1, i kdy\u017e nesp\u00edme.<\/li><li>Pokud jdete na ve\u010der na z\u00e1chod, nerozsv\u011bcujte ostr\u00e9 sv\u011btlo, ide\u00e1ln\u011b doj\u00edt na z\u00e1chod po tm\u011b.<\/li><li>Pranajama, dechov\u00e9 techniky: Brahmari, st\u0159\u00eddav\u00e9 nosn\u00ed d\u00fdch\u00e1n\u00ed<\/li><li>Laskav\u00e1 p\u00e9\u010de o t\u011blo:<ul><li>Mas\u00e1\u017e Abhyanga \u2013&nbsp; je jedna z&nbsp;nejlep\u0161\u00edch procedur k&nbsp;uklidn\u011bn\u00ed nervov\u00e9ho syst\u00e9mu, zv\u00fd\u0161en\u00e9 v\u00e1ty. P\u0159esn\u00fd n\u00e1vod najdete brzy na m\u00e9m webu nebo na www.banyanbotanicals.com<\/li><\/ul><ul><li>P\u0159ed span\u00edm m\u016f\u017eete jemn\u00fdmi krou\u017eiv\u00fdmi pohyby vet\u0159\u00edt na sp\u00e1nky trochu gh\u00ed. Gh\u00ed m\u016f\u017eete vet\u0159\u00edt i do o\u010d\u00ed a do nosn\u00edch d\u00edrek. Jemn\u011b.<\/li><\/ul><ul><li>Jemn\u00e1 mas\u00e1\u017e hlavy s&nbsp;olejem nebo bez.<\/li><\/ul><ul><li><strong>Velmi p\u0159\u00edjemn\u00e1 a \u00fa\u010dinn\u00e1 je mas\u00e1\u017e chodidel sezamov\u00fdm olejem<\/strong>. Koupel a mas\u00e1\u017e nohou stahuje energii z&nbsp;hlavy a zah\u0159eje nohy.<\/li><\/ul><ul><li>Celot\u011blov\u00e1 koupel nebo koupel nohou.&nbsp; M\u016f\u017eete pou\u017e\u00edt z\u00e1saditou sm\u011bs do koupele, uklid\u0148uj\u00edc\u00ed \u00e9terick\u00e9 oleje, byliny.<\/li><\/ul><\/li><li>Ve\u010der jsou vhodn\u00e9 jinov\u00e9 uklid\u0148uj\u00edc\u00ed pokrmy: Tepl\u00e9 pol\u00e9vky, tepl\u00fd bylinkov\u00fd \u010daj. Sva\u0159en\u00e9ho ml\u00e9ka s&nbsp;mu\u0161k\u00e1tov\u00fdm o\u0159\u00ed\u0161kem \u2013 je to samostatn\u00e9 j\u00eddlo, nekombinujte s&nbsp;ve\u010de\u0159\u00ed. Pokud m\u00e1te intoleranci na kravsk\u00e9 ml\u00e9ko, m\u016f\u017eete pou\u017e\u00edtpou\u017e\u00edt rostlinn\u00e9.<\/li><li>Po probuzen\u00ed dlouho v&nbsp;posteli nesetrv\u00e1vejte, nen\u00ed to vhodn\u00e9 m\u00edsto na j\u00eddlo a celodenn\u00ed povalov\u00e1n\u00ed u pc. Postel slou\u017e\u00ed na span\u00ed, mazlen\u00ed a milov\u00e1n\u00ed.<\/li><\/ul>\n\n\n\n<p><strong>\u010c\u00ednsk\u00e9 bylinn\u00e9 sm\u011bsi<\/strong><\/p>\n\n\n\n<p>Bu Zhong Yi&nbsp; Qi tang&nbsp; &#8211; \u010d. 152\u2013 na podporu tr\u00e1ven\u00ed, zvednut\u00ed energie (z\u00e1vrat\u011b po postaven\u00ed se, n\u00edzk\u00fd tlak). Neu\u017e\u00edvat ve\u010der, vynechat p\u0159ed menstruac\u00ed a b\u011bhem menstruace, p\u0159i akutn\u00edm onemocn\u011bn\u00ed. <a href=\"https:\/\/www.cinskyherbar.cz\/bylinne-smesi-bu-zhong-yi-qi-tang.html\">https:\/\/www.cinskyherbar.cz\/bylinne-smesi-bu-zhong-yi-qi-tang.html<\/a><\/p>\n\n\n\n<p>Gui pi wan \u2013 192- p\u0159em\u00edt\u00e1n\u00ed, vy\u010derp\u00e1n\u00ed krve, probl\u00e9my s&nbsp;us\u00edn\u00e1n\u00edm. <a href=\"https:\/\/www.cinskyherbar.cz\/bylinne-smesi-gui-pi-wan.html\">https:\/\/www.cinskyherbar.cz\/bylinne-smesi-gui-pi-wan.html<\/a><\/p>\n\n\n\n<p>Tian wan bu xin dan 121\u2013 p\u0159i probouzen\u00ed v&nbsp;noci a nemoci usnout, menopauza, neu\u017e\u00edvat p\u0159i akutn\u00edm onemocn\u011bn\u00ed. <a href=\"https:\/\/www.cinskyherbar.cz\/bylinne-smesi-tian-wang-bu-xin-tang-jia-jian.html\">https:\/\/www.cinskyherbar.cz\/bylinne-smesi-tian-wang-bu-xin-tang-jia-jian.html<\/a><\/p>\n\n\n\n<p>Xiao yao san&nbsp; 062\u2013 nap\u011bt\u00ed, premenstrua\u010dn\u00ed syndrom, mo\u017eno zv\u00fd\u0161it d\u00e1vky p\u0159ed menstruac\u00ed. Velmi hezk\u00e1 harmoniza\u010dn\u00ed sm\u011bs vhodn\u00e1 t\u00e9m\u011b\u0159 pro ka\u017edou \u017eenu:) <a href=\"https:\/\/www.cinskyherbar.cz\/bylinne-smesi-xiao-yao-san.html\">https:\/\/www.cinskyherbar.cz\/bylinne-smesi-xiao-yao-san.html<\/a><\/p>\n\n\n\n<p>V\u00fdhodou \u010d\u00ednsk\u00fdch sm\u011bs\u00ed je, \u017ee jsou precizn\u011b sestaven\u00e9, jsou p\u0159esn\u011b zac\u00edlen\u00e9 na ur\u010dit\u00e9 onemocn\u00ed, vyzkou\u0161en\u00e9 stalet\u00edmi.&nbsp; V\u00fd\u0161e uveden\u00e9 sm\u011bsi jsou velmi \u010dasto pou\u017e\u00edvan\u00e9 a ve form\u011b tablet \u010di kuli\u010dek je bezpe\u010dn\u011b m\u016f\u017ee pou\u017e\u00edt i laik. Pro slo\u017eit\u011bj\u0161\u00ed onemocn\u011bn\u00ed, p\u0159i nejasnosti, doporu\u010duji konzultaci u terapeuta.<\/p>\n\n\n\n<p><strong>\u00c1jurv\u00e9dsk\u00e9 byliny<\/strong><\/p>\n\n\n\n<p>Univerz\u00e1ln\u011b nemohu doporu\u010dit \u017e\u00e1dnou sm\u011bs.<\/p>\n\n\n\n<p><strong>\u010cesk\u00e9 byliny<\/strong><\/p>\n\n\n\n<p>\u010cesk\u00e9 byliny maj\u00ed jemn\u011bj\u0161\u00ed \u00fa\u010dinky, v\u00fdhoda je, \u017ee jsou m\u00edstn\u00ed, \u010dist\u011bj\u0161\u00ed a m\u016f\u017eeme je sami nasb\u00edrat. Naj\u00edt bylinu, kter\u00e1 s&nbsp;n\u00e1mi rezonuje. Sb\u00edr\u00e1n\u00ed bylin je \u010dinnost sama o sob\u011b blahod\u00e1rn\u00e1 pro n\u00e1\u0161 sp\u00e1nek a pro na\u0161e celkov\u00e9 blahobyt\u00ed.<\/p>\n\n\n\n<p>Uklid\u0148uj\u00edc\u00ed byliny vhodn\u00e9 p\u0159ed span\u00edm: Kozl\u00edk, levandule, r\u016f\u017ee, t\u0159ezalka, medu\u0148ka, dobromysl<\/p>\n\n\n\n<p><strong>\u00c9terick\u00e9 oleje<\/strong><\/p>\n\n\n\n<p>Jemn\u00e9 a p\u0159esto velmi mocn\u00e9, p\u0159idejte do mas\u00e1\u017en\u00edho oleje nebo sta\u010d\u00ed 1- 2 kapky na kapesn\u00edk, polo\u017ete vedle pol\u0161t\u00e1\u0159e.<br>Levandule na uklidn\u011bn\u00ed, santal pro zv\u00fd\u0161enou pittu, r\u016f\u017ee na srdce. Jehli\u010dnany p\u0159i probl\u00e9mech s&nbsp;d\u00fdch\u00e1n\u00edm\u2026..<\/p>\n\n\n\n<p><strong>Dopl\u0148ky stravy<\/strong><\/p>\n\n\n\n<p>Melatonin v&nbsp;kombinaci s&nbsp;mu\u010denkou, medu\u0148kou a vit B6 nebo tryptofan&nbsp; &#8211; melatonin velmi dob\u0159e pom\u016f\u017ee tak\u00e9 p\u0159i jet lag, zv\u00e1\u017eit pro\u010d u\u017e\u00edv\u00e1me, stejn\u011b jako u bylin.<\/p>\n\n\n\n<p>Doporu\u010den\u00e1 literatura, weby:<\/p>\n\n\n\n<p>Matthew Walker \u2013 Pro\u010d sp\u00edme<br><a href=\"http:\/\/www.banyanbotanicals.com\">www.banyanbotanicals.com<\/a>&nbsp; &#8211; abhyanga, <a href=\"https:\/\/www.banyanbotanicals.com\/info\/blog-the-banyan-insight\/details\/the-ayurvedic-way-to-get-a-good-nights-sleep\/\">https:\/\/www.banyanbotanicals.com\/info\/blog-the-banyan-insight\/details\/the-ayurvedic-way-to-get-a-good-nights-sleep\/<\/a><br><a href=\"http:\/\/www.patentn\u00edmedicina.cz\">www.patentn\u00edmedicina.cz<\/a> \u2013 ze \u0161upl\u00edku \u2013 sp\u00e1nek<br><a href=\"http:\/\/svetelneznecisteni.cz\/svitme-spravne\/osvetleni-domu-a-zahrady\/\">http:\/\/svetelneznecisteni.cz\/<\/a><br><a href=\"http:\/\/www.meeta.cz\">www.meeta.cz<\/a> \u2013 recepty \u2013 rostlinn\u00e9 ml\u00e9ko, zlat\u00e9 ml\u00e9ko&#8230;.<br>Joganidra:&nbsp; <a href=\"https:\/\/www.draci-blaho.com\/\">https:\/\/www.draci-blaho.com\/<\/a>,&nbsp; <a href=\"https:\/\/www.terezacichova.cz\/joga\/joga-nidra-ke-stazeni\/\">https:\/\/www.terezacichova.cz\/joga\/joga-nidra-ke-stazeni\/<\/a><br>\u00e9terick\u00e9 oleje: oshadi.cz, daryzeme.eu, nobilis.cz, karelhadek.cz<\/p>\n","protected":false},"excerpt":{"rendered":"<p>autor: Marta Tovtov\u00e1, www.meeta.cz 2019 Praktick\u00e9 rady a techniky pro bla\u017een\u00fd sp\u00e1nek Je t\u0159eba zajistit si z\u00e1kladn\u00ed podm\u00ednky pro kvalitn\u00ed sp\u00e1nek, bez toho se neobejdeme. \u00dapln\u00e1 tma a chladn\u011bj\u0161\u00ed v\u011btran\u00e1 m\u00edstnost. Upravte dom\u00e1c\u00ed osv\u011btlen\u00ed \u2013 jin\u00fd typ sv\u011btla bude p\u0159es den, kdy pot\u0159ebujeme b\u00fdt aktivn\u00ed, jin\u00fd p\u0159ed span\u00edm. Ide\u00e1ln\u00ed je [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-531","post","type-post","status-publish","format-standard","hentry","category-personal"],"_links":{"self":[{"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=\/wp\/v2\/posts\/531","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=531"}],"version-history":[{"count":1,"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=\/wp\/v2\/posts\/531\/revisions"}],"predecessor-version":[{"id":532,"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=\/wp\/v2\/posts\/531\/revisions\/532"}],"wp:attachment":[{"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=531"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=531"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.evakovarova.cz\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=531"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}