{"id":1906,"date":"2024-10-24T10:09:40","date_gmt":"2024-10-24T10:09:40","guid":{"rendered":"https:\/\/heka-supplements.com\/how-to-achieve-a-peaceful-and-quality-sleep\/"},"modified":"2026-01-29T13:38:45","modified_gmt":"2026-01-29T13:38:45","slug":"kako-do-mirnega-in-kakovostnega-spanca","status":"publish","type":"post","link":"https:\/\/heka-supplements.com\/sl\/kako-do-mirnega-in-kakovostnega-spanca\/","title":{"rendered":"Kako do mirnega in kakovostnega spanca?"},"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\n\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\">Poskrbi za odklop<\/h2>\n\n\n\n<p>Med najpomembnej\u0161e nasvete za miren in kakovosten spanec zagotovo spada odklop od digitalnih naprav. Svetloba, ki jo oddajajo zasloni, lahko moti naravno proizvodnjo melatonina, hormona, ki uravnava spanje.<\/p>\n\n\n\n<p>Vsaj eno uro pred spanjem pospravi elektronske naprave in raje izberi pomirjujo\u010de dejavnosti, kot so branje knjige ali spro\u0161\u010dujo\u010di hobiji. Tako bodo tvoji mo\u017egani prejeli jasen signal, da je \u010das za po\u010ditek.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Z dihanjem do spokojnosti: vaje globokega dihanja<\/h2>\n\n\n\n<p>Globoko dihanje je odli\u010den na\u010din za sprostitev telesa in uma pred spanjem. Nekaj minut zavestnega dihanja lahko zmanj\u0161a stres in tesnobo ter te pripravi na miren spanec.<\/p>\n\n\n\n<p>Tehnika 4-7-8 pomaga telesu, da se umiri, in omogo\u010da la\u017eji prehod v kakovosten spanec.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Privo\u0161\u010di si skodelico zeli\u0161\u010dnega \u010daja<\/h2>\n\n\n\n<p>Zeli\u0161\u010dni \u010daj brez kofeina, na primer kamili\u010dni, je lahko prijeten del ve\u010derne rutine. Pomaga sprostiti telo in um ter te pripravi na po\u010ditek.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Raztezanje pred spanjem<\/h2>\n\n\n\n<p>Rahlo raztezanje pred spanjem sprosti napetost v mi\u0161icah, predvsem v vratu, ramenih in spodnjem delu hrbta. Gibanje izvajaj po\u010dasi, z zavedanjem diha in telesa.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Spalnica naj bo mirno okolje<\/h2>\n\n\n\n<p>Spalnica naj bo temna, tiha in primerne temperature. Urejeno in mirno okolje, spro\u0161\u010dujo\u010de vonjave ter odsotnost nereda bodo pripomogli k bolj\u0161i kakovosti spanja.<\/p>\n\n\n\n<p>Miren in kakovosten spanec je dosegljiv tudi v hitrem tempu \u017eivljenja. Z vklju\u010ditvijo teh preprostih navad v svojo ve\u010derno rutino lahko bistveno izbolj\u0161a\u0161 po\u010ditek in naslednji dan za\u010dne\u0161 poln energije.<\/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 dana\u0161njem hitrem vsakdanjiku je postal dober spanec \u0161e pomembnej\u0161i kot kadarkoli prej. Zaradi vseh izzivov, ki nam jih prina\u0161a hiter tempo \u017eivljenja, se je pogosto te\u017eko sprostiti in se pripraviti na mirno no\u010d. <\/p>\n","protected":false},"author":1,"featured_media":1580,"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":[26],"tags":[],"class_list":["post-1906","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-english"],"acf":[],"taxonomy_info":{"category":[{"value":26,"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\/sl\/author\/wpm\/"},"comment_info":"","category_info":[{"term_id":26,"name":"English","slug":"english","term_group":0,"term_taxonomy_id":26,"taxonomy":"category","description":"","parent":0,"count":24,"filter":"raw","cat_ID":26,"category_count":24,"category_description":"","cat_name":"English","category_nicename":"english","category_parent":0}],"tag_info":false,"_links":{"self":[{"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/posts\/1906","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/comments?post=1906"}],"version-history":[{"count":0,"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/posts\/1906\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/media\/1580"}],"wp:attachment":[{"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/media?parent=1906"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/categories?post=1906"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/heka-supplements.com\/sl\/wp-json\/wp\/v2\/tags?post=1906"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}