{"id":13594,"date":"2024-10-24T10:09:40","date_gmt":"2024-10-24T10:09:40","guid":{"rendered":"https:\/\/heka-supplements.com\/ako-dosiahnut-pokojny-a-kvalitny-spanok\/"},"modified":"2026-01-29T14:22:00","modified_gmt":"2026-01-29T14:22:00","slug":"ako-dosiahnut-pokojny-a-kvalitny-spanok","status":"publish","type":"post","link":"https:\/\/heka-supplements.com\/sk\/ako-dosiahnut-pokojny-a-kvalitny-spanok\/","title":{"rendered":"Ako dosiahnu\u0165 pokojn\u00fd a kvalitn\u00fd sp\u00e1nok?"},"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 sa<\/h2>\n\n\n\n<p>Medzi najd\u00f4le\u017eitej\u0161ie tipy pre pokojn\u00fd a kvalitn\u00fd sp\u00e1nok ur\u010dite patr\u00ed odpojenie sa od digit\u00e1lnych zariaden\u00ed. Svetlo, ktor\u00e9 vy\u017earuj\u00fa obrazovky, m\u00f4\u017ee naru\u0161i\u0165 prirodzen\u00fa produkciu melaton\u00ednu, horm\u00f3nu, ktor\u00fd reguluje sp\u00e1nok. <\/p>\n\n\n\n<p>Aspo\u0148 hodinu pred span\u00edm odlo\u017ete elektronick\u00e9 zariadenia a rad\u0161ej si vyberte upokojuj\u00face aktivity, ako je \u010d\u00edtanie knihy alebo relaxa\u010dn\u00e9 z\u00e1\u013euby. Takto v\u00e1\u0161 mozog dostane jasn\u00fd sign\u00e1l, \u017ee je \u010das na odpo\u010dinok. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D\u00fdchan\u00edm k pokoju: cvi\u010denia hlbok\u00e9ho d\u00fdchania<\/h2>\n\n\n\n<p>Hlbok\u00e9 d\u00fdchanie je vynikaj\u00faci sp\u00f4sob, ako uvo\u013eni\u0165 telo a myse\u013e pred sp\u00e1nkom. Nieko\u013eko min\u00fat vedom\u00e9ho d\u00fdchania m\u00f4\u017ee zn\u00ed\u017ei\u0165 stres a \u00fazkos\u0165 a pripravi\u0165 v\u00e1s na pokojn\u00fd sp\u00e1nok. <\/p>\n\n\n\n<p>Technika 4-7-8 pom\u00e1ha telu upokoji\u0165 sa a umo\u017e\u0148uje \u013eah\u0161\u00ed prechod do kvalitn\u00e9ho sp\u00e1nku.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doprajte si \u0161\u00e1lku bylinkov\u00e9ho \u010daju<\/h2>\n\n\n\n<p>Bylinkov\u00fd \u010daj bez kofe\u00ednu, napr\u00edklad harman\u010dekov\u00fd, m\u00f4\u017ee by\u0165 pr\u00edjemnou s\u00fa\u010das\u0165ou ve\u010dernej rutiny. Pom\u00e1ha uvo\u013eni\u0165 telo a myse\u013e a priprav\u00ed v\u00e1s na odpo\u010dinok. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Stre\u010ding pred span\u00edm<\/h2>\n\n\n\n<p>Jemn\u00e9 pre\u0165ahovanie pred span\u00edm uvo\u013e\u0148uje nap\u00e4tie vo svaloch, najm\u00e4 v krku, ramen\u00e1ch a dolnej \u010dasti chrbta. Pohyby vykon\u00e1vajte pomaly, s vedom\u00edm dychu a tela. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sp\u00e1l\u0148a ako pokojn\u00e9 prostredie<\/h2>\n\n\n\n<p>Sp\u00e1l\u0148a by mala by\u0165 tmav\u00e1, tich\u00e1 a s vhodnou teplotou. Upratan\u00e9 a pokojn\u00e9 prostredie, relaxa\u010dn\u00e9 v\u00f4ne a absencia neporiadku prispej\u00fa k lep\u0161ej kvalite sp\u00e1nku. <\/p>\n\n\n\n<p>Pokojn\u00fd a kvalitn\u00fd sp\u00e1nok je dosiahnute\u013en\u00fd aj v r\u00fdchlom tempe \u017eivota. Zaraden\u00edm t\u00fdchto jednoduch\u00fdch n\u00e1vykov do svojej ve\u010dernej rutiny m\u00f4\u017eete v\u00fdrazne zlep\u0161i\u0165 odpo\u010dinok a nasleduj\u00faci de\u0148 za\u010da\u0165 pln\u00ed 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 SP\u00c1NKOV\u00c1 RUTINA<\/span><\/a><\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>V dne\u0161nom r\u00fdchlom ka\u017edodennom \u017eivote sa dobr\u00fd sp\u00e1nok stal e\u0161te d\u00f4le\u017eitej\u0161\u00edm ako kedyko\u013evek predt\u00fdm. Kv\u00f4li v\u0161etk\u00fdm v\u00fdzvam, ktor\u00e9 n\u00e1m prin\u00e1\u0161a r\u00fdchle tempo \u017eivota, je \u010dasto \u0165a\u017ek\u00e9 uvo\u013eni\u0165 sa a pripravi\u0165 sa na pokojn\u00fa noc.  <\/p>\n","protected":false},"author":1,"featured_media":13595,"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":[91],"tags":[],"class_list":["post-13594","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anglictina"],"acf":[],"taxonomy_info":{"category":[{"value":91,"label":"Angli\u010dtina"}]},"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\/sk\/author\/wpm\/"},"comment_info":"","category_info":[{"term_id":91,"name":"Angli\u010dtina","slug":"anglictina","term_group":0,"term_taxonomy_id":91,"taxonomy":"category","description":"","parent":0,"count":23,"filter":"raw","cat_ID":91,"category_count":23,"category_description":"","cat_name":"Angli\u010dtina","category_nicename":"anglictina","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/posts\/13594","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/comments?post=13594"}],"version-history":[{"count":0,"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/posts\/13594\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/media\/13595"}],"wp:attachment":[{"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/media?parent=13594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/categories?post=13594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/heka-supplements.com\/sk\/wp-json\/wp\/v2\/tags?post=13594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}