{"id":13521,"date":"2024-10-24T10:09:40","date_gmt":"2024-10-24T10:09:40","guid":{"rendered":"https:\/\/heka-supplements.com\/jak-dosahnout-klidneho-a-kvalitniho-spanku\/"},"modified":"2026-01-29T14:22:17","modified_gmt":"2026-01-29T14:22:17","slug":"jak-dosahnout-klidneho-a-kvalitniho-spanku","status":"publish","type":"post","link":"https:\/\/heka-supplements.com\/cs\/jak-dosahnout-klidneho-a-kvalitniho-spanku\/","title":{"rendered":"Jak dos\u00e1hnout klidn\u00e9ho a kvalitn\u00edho sp\u00e1nku?"},"content":{"rendered":"<style>.kb-row-layout-id1906_59fac8-5a > .kt-row-column-wrap{align-content:start;}:where(.kb-row-layout-id1906_59fac8-5a > .kt-row-column-wrap) > .wp-block-kadence-column{justify-content:start;}.kb-row-layout-id1906_59fac8-5a > .kt-row-column-wrap{column-gap:var(--global-kb-gap-md, 2rem);row-gap:var(--global-kb-gap-md, 2rem);padding-top:var(--global-kb-spacing-sm, 1.5rem);padding-bottom:var(--global-kb-spacing-sm, 1.5rem);grid-template-columns:repeat(2, minmax(0, 1fr));}.kb-row-layout-id1906_59fac8-5a > .kt-row-layout-overlay{opacity:0.30;}@media all and (max-width: 1024px){.kb-row-layout-id1906_59fac8-5a > .kt-row-column-wrap{grid-template-columns:repeat(2, minmax(0, 1fr));}}@media all and (max-width: 767px){.kb-row-layout-id1906_59fac8-5a > .kt-row-column-wrap{grid-template-columns:minmax(0, 1fr);}}<\/style><div class=\"kb-row-layout-wrap kb-row-layout-id1906_59fac8-5a alignnone wp-block-kadence-rowlayout\"><div class=\"kt-row-column-wrap kt-has-2-columns kt-row-layout-equal kt-tab-layout-inherit kt-mobile-layout-row kt-row-valign-top\">\n<style>.kadence-column1906_5ceccb-62 > .kt-inside-inner-col,.kadence-column1906_5ceccb-62 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1906_5ceccb-62 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1906_5ceccb-62 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1906_5ceccb-62 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1906_5ceccb-62 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1906_5ceccb-62{position:relative;}@media all and (max-width: 1024px){.kadence-column1906_5ceccb-62 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1906_5ceccb-62 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1906_5ceccb-62\"><div class=\"kt-inside-inner-col\"><\/div><\/div>\n\n\n<style>.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col,.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col:before{border-top-left-radius:0px;border-top-right-radius:0px;border-bottom-right-radius:0px;border-bottom-left-radius:0px;}.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col{column-gap:var(--global-kb-gap-sm, 1rem);}.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col{flex-direction:column;}.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col > .aligncenter{width:100%;}.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col:before{opacity:0.3;}.kadence-column1906_fe5e3d-19{position:relative;}@media all and (max-width: 1024px){.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}@media all and (max-width: 767px){.kadence-column1906_fe5e3d-19 > .kt-inside-inner-col{flex-direction:column;justify-content:center;}}<\/style>\n<div class=\"wp-block-kadence-column kadence-column1906_fe5e3d-19\"><div class=\"kt-inside-inner-col\">\n\n\n\n<\/div><\/div>\n\n<\/div><\/div>\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<h2 class=\"wp-block-heading\">Odpojte se<\/h2>\n\n\n\n<p>Mezi nejd\u016fle\u017eit\u011bj\u0161\u00ed rady pro klidn\u00fd a kvalitn\u00ed sp\u00e1nek pat\u0159\u00ed odpojen\u00ed od digit\u00e1ln\u00edch za\u0159\u00edzen\u00ed. Sv\u011btlo, kter\u00e9 vyza\u0159uj\u00ed obrazovky, m\u016f\u017ee naru\u0161it p\u0159irozenou produkci melatoninu, hormonu, kter\u00fd reguluje sp\u00e1nek. <\/p>\n\n\n\n<p>Alespo\u0148 hodinu p\u0159ed span\u00edm odlo\u017ete elektronick\u00e1 za\u0159\u00edzen\u00ed a rad\u011bji zvolte uklid\u0148uj\u00edc\u00ed aktivity, jako je \u010dten\u00ed knihy nebo relaxa\u010dn\u00ed kon\u00ed\u010dky. V\u00e1\u0161 mozek tak dostane jasn\u00fd sign\u00e1l, \u017ee je \u010das na odpo\u010dinek. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">S d\u00fdch\u00e1n\u00edm k vyrovnanosti: cvi\u010den\u00ed hlubok\u00e9ho d\u00fdch\u00e1n\u00ed<\/h2>\n\n\n\n<p>Hlubok\u00e9 d\u00fdch\u00e1n\u00ed je skv\u011bl\u00fd zp\u016fsob, jak uvolnit t\u011blo a mysl p\u0159ed span\u00edm. N\u011bkolik minut v\u011bdom\u00e9ho d\u00fdch\u00e1n\u00ed m\u016f\u017ee sn\u00ed\u017eit stres a \u00fazkost a p\u0159ipravit v\u00e1s na klidn\u00fd sp\u00e1nek. <\/p>\n\n\n\n<p>Technika 4-7-8 pom\u00e1h\u00e1 t\u011blu, aby se uklidnilo, a umo\u017e\u0148uje snadn\u011bj\u0161\u00ed p\u0159echod do kvalitn\u00edho sp\u00e1nku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Dop\u0159ejte si \u0161\u00e1lek bylinkov\u00e9ho \u010daje<\/h2>\n\n\n\n<p>Bylinkov\u00fd \u010daj bez kofeinu, nap\u0159\u00edklad he\u0159m\u00e1nkov\u00fd, m\u016f\u017ee b\u00fdt p\u0159\u00edjemnou sou\u010d\u00e1st\u00ed ve\u010dern\u00ed rutiny. Pom\u00e1h\u00e1 uvolnit t\u011blo a mysl a p\u0159iprav\u00ed v\u00e1s na odpo\u010dinek. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Protahov\u00e1n\u00ed p\u0159ed span\u00edm<\/h2>\n\n\n\n<p>Lehk\u00e9 prota\u017een\u00ed p\u0159ed span\u00edm uvoln\u00ed nap\u011bt\u00ed ve svalech, zejm\u00e9na v krku, ramenou a spodn\u00ed \u010d\u00e1sti zad. Pohyb prov\u00e1d\u011bjte pomalu, s uv\u011bdom\u011bn\u00edm dechu a t\u011bla. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Lo\u017enice by m\u011bla b\u00fdt klidn\u00e9 prost\u0159ed\u00ed<\/h2>\n\n\n\n<p>Lo\u017enice by m\u011bla b\u00fdt tmav\u00e1, tich\u00e1 a s vhodnou teplotou. Uspo\u0159\u00e1dan\u00e9 a klidn\u00e9 prost\u0159ed\u00ed, relaxa\u010dn\u00ed v\u016fn\u011b a absence nepo\u0159\u00e1dku p\u0159isp\u011bj\u00ed k lep\u0161\u00ed kvalit\u011b sp\u00e1nku. <\/p>\n\n\n\n<p>Klidn\u00e9ho a kvalitn\u00edho sp\u00e1nku lze dos\u00e1hnout i v rychl\u00e9m tempu \u017eivota. Za\u0159azen\u00edm t\u011bchto jednoduch\u00fdch n\u00e1vyk\u016f do sv\u00e9 ve\u010dern\u00ed rutiny m\u016f\u017eete v\u00fdrazn\u011b zlep\u0161it odpo\u010dinek a za\u010d\u00edt dal\u0161\u00ed den plni energie. <\/p>\n\n\n<style>.wp-block-kadence-advancedbtn.kb-btns1906_9ccba8-03{gap:var(--global-kb-gap-xs, 0.5rem );justify-content:flex-start;align-items:center;}.kt-btns1906_9ccba8-03 .kt-button{font-weight:normal;font-style:normal;}.kt-btns1906_9ccba8-03 .kt-btn-wrap-0{margin-right:5px;}.wp-block-kadence-advancedbtn.kt-btns1906_9ccba8-03 .kt-btn-wrap-0 .kt-button{color:#555555;border-color:#555555;}.wp-block-kadence-advancedbtn.kt-btns1906_9ccba8-03 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns1906_9ccba8-03 .kt-btn-wrap-0 .kt-button:focus{color:#ffffff;border-color:#444444;}.wp-block-kadence-advancedbtn.kt-btns1906_9ccba8-03 .kt-btn-wrap-0 .kt-button::before{display:none;}.wp-block-kadence-advancedbtn.kt-btns1906_9ccba8-03 .kt-btn-wrap-0 .kt-button:hover, .wp-block-kadence-advancedbtn.kt-btns1906_9ccba8-03 .kt-btn-wrap-0 .kt-button:focus{background:#444444;}<\/style>\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns1906_9ccba8-03\"><style>ul.menu .wp-block-kadence-advancedbtn .kb-btn1906_ec6ccd-d3.kb-button{width:initial;}<\/style><a class=\"kb-button kt-button button kb-btn1906_ec6ccd-d3 kt-btn-size-standard kt-btn-width-type-auto kb-btn-global-fill  kt-btn-has-text-true kt-btn-has-svg-false  wp-block-kadence-singlebtn\" href=\"https:\/\/heka-supplements.com\/sl\/izdelek\/heka-gumiji-za-podporo-spanju\/\"><span class=\"kt-btn-inner-text\">HEKA SPALNA RUTINA<\/span><\/a><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V dne\u0161n\u00edm usp\u011bchan\u00e9m sv\u011bt\u011b se stal kvalitn\u00ed sp\u00e1nek d\u016fle\u017eit\u011bj\u0161\u00ed ne\u017e kdy d\u0159\u00edv. Kv\u016fli v\u00fdzv\u00e1m, kter\u00e9 n\u00e1m rychl\u00e9 tempo \u017eivota p\u0159in\u00e1\u0161\u00ed, je \u010dasto t\u011b\u017ek\u00e9 se uvolnit a p\u0159ipravit na klidnou noc.  <\/p>\n","protected":false},"author":1,"featured_media":13522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"page_custom_class":"","page_custom_text":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[84],"tags":[],"class_list":["post-13521","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english"],"acf":[],"taxonomy_info":{"category":[{"value":84,"label":"English"}]},"featured_image_src_large":["https:\/\/heka-supplements.com\/wp-content\/uploads\/2024\/10\/Kako-do-mirnega-in-kakovostnega-spanca.png",726,484,false],"author_info":{"display_name":"wpm","author_link":"https:\/\/heka-supplements.com\/cs\/author\/wpm\/"},"comment_info":"","category_info":[{"term_id":84,"name":"English","slug":"english","term_group":0,"term_taxonomy_id":84,"taxonomy":"category","description":"","parent":0,"count":23,"filter":"raw","cat_ID":84,"category_count":23,"category_description":"","cat_name":"English","category_nicename":"english","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/posts\/13521","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/comments?post=13521"}],"version-history":[{"count":0,"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/posts\/13521\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/media\/13522"}],"wp:attachment":[{"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/media?parent=13521"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/categories?post=13521"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/heka-supplements.com\/cs\/wp-json\/wp\/v2\/tags?post=13521"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}