{"id":446158,"date":"2026-07-22T17:29:18","date_gmt":"2026-07-22T15:29:18","guid":{"rendered":"https:\/\/www.ma-grande-taille.com\/?p=446158"},"modified":"2026-07-22T17:29:18","modified_gmt":"2026-07-22T15:29:18","slug":"position-dormir-pourrait-etre-raison-insomnies","status":"publish","type":"post","link":"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/poloha-pri-spani-muze-byt-pricinou-nespavosti-446158","title":{"rendered":"Tato spac\u00ed poloha by mohla b\u00fdt p\u0159\u00ed\u010dinou nespavosti."},"content":{"rendered":"<p>M\u00e1te pocit, \u017ee se v noci p\u0159evalujete z postele v posteli nebo se bud\u00edte, ani\u017e byste se c\u00edtili skute\u010dn\u011b odpo\u010dat\u00ed? Ne\u017e za\u010dnete zpochyb\u0148ovat svou matraci nebo ve\u010dern\u00ed rutinu, jeden detail si zaslou\u017e\u00ed va\u0161i pozornost: va\u0161e poloha p\u0159i span\u00ed.<\/p>\n<h2> Span\u00ed na z\u00e1dech: poloha, kter\u00e1 nevyhovuje ka\u017ed\u00e9mu<\/h2>\n<p> Span\u00ed na z\u00e1dech m\u00e1 n\u011bkolik v\u00fdhod. Tato poloha pom\u00e1h\u00e1 udr\u017eovat p\u00e1te\u0159 ve spr\u00e1vn\u00e9 poloze a sni\u017euje tlakov\u00e9 body na obli\u010deji. Specialist\u00e9 na sp\u00e1nek v\u0161ak tak\u00e9 doporu\u010duj\u00ed sledovat polohu, proto\u017ee span\u00ed m\u016f\u017ee ovlivnit d\u00fdch\u00e1n\u00ed b\u011bhem noci.<\/p>\n<p>Kdy\u017e le\u017e\u00edte na z\u00e1dech, gravitace p\u0159irozen\u011b tla\u010d\u00ed jazyk a tk\u00e1n\u011b krku dozadu. To m\u016f\u017ee z\u00fa\u017eit d\u00fdchac\u00ed cesty, co\u017e vede k chr\u00e1p\u00e1n\u00ed a u n\u011bkter\u00fdch lid\u00ed k z\u00e1stav\u00e1m d\u00fdch\u00e1n\u00ed, zn\u00e1m\u00fdm jako sp\u00e1nkov\u00e1 apnoe.<\/p>\n<h2> Pro\u010d to m\u016f\u017ee naru\u0161it v\u00e1\u0161 sp\u00e1nek<\/h2>\n<p> Kdy\u017e je d\u00fdch\u00e1n\u00ed pravideln\u011b p\u0159et\u00ed\u017een\u00e9, mozek spou\u0161t\u00ed kr\u00e1tk\u00e1 mikroprobuzen\u00ed, aby obnovil norm\u00e1ln\u00ed proud\u011bn\u00ed vzduchu. V\u011bt\u0161inou si t\u011bchto p\u0159eru\u0161en\u00ed v\u016fbec nev\u0161imnete. Naru\u0161uj\u00ed v\u0161ak sp\u00e1nek a br\u00e1n\u00ed t\u011blu pln\u011b vyu\u017e\u00edt jeho nejv\u00edce regenera\u010dn\u00edch f\u00e1z\u00ed.<\/p>\n<p>V\u00fdsledek: i po zd\u00e1nliv\u011b dlouh\u00e9 noci sp\u00e1nku se m\u016f\u017eete probudit s pocitem vy\u010derpanosti. <a href=\"https:\/\/www.sleepfoundation.org\/sleeping-positions\/best-sleeping-position-for-sleep-apnea\" target=\"_blank\" rel=\"noopener\">Podle Nadace pro sp\u00e1nek (Sleep Foundation<\/a> ) v\u00edce ne\u017e polovina lid\u00ed se sp\u00e1nkovou apnoe za\u017e\u00edv\u00e1 zhor\u0161en\u00ed sv\u00fdch p\u0159\u00edznak\u016f, kdy\u017e sp\u00ed na z\u00e1dech.<\/p>\n<h2> Span\u00ed na boku je spojencem pro klidn\u011bj\u0161\u00ed sp\u00e1nek.<\/h2>\n<p> Pro lidi, kte\u0159\u00ed chr\u00e1pou nebo trp\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/sante\/bien-etre\/apnee-du-sommeil-signes-inattendus-397642\">m\u00edrnou sp\u00e1nkovou apnoe<\/a> , odborn\u00edci \u010dasto doporu\u010duj\u00ed sp\u00e1t na boku. Tato poloha usnad\u0148uje udr\u017een\u00ed d\u00fdchac\u00edch cest otev\u0159en\u00fdch, co\u017e m\u016f\u017ee omezit chr\u00e1p\u00e1n\u00ed a zlep\u0161it kvalitu sp\u00e1nku. Span\u00ed na lev\u00e9m boku se tak\u00e9 \u010dasto doporu\u010duje lidem n\u00e1chyln\u00fdm k refluxu kyseliny, co\u017e je dal\u0161\u00ed faktor, kter\u00fd m\u016f\u017ee naru\u0161ovat sp\u00e1nek.<\/p>\n<h2> N\u011bkolik tip\u016f, jak postupn\u011b zm\u011bnit sv\u00e9 n\u00e1vyky<\/h2>\n<p> Pokud jste v\u017edy spali na z\u00e1dech, nen\u00ed t\u0159eba se sna\u017eit p\u0159es noc v\u0161echno m\u011bnit. Va\u0161e t\u011blo pot\u0159ebuje \u010das, aby si zvyklo na novou polohu. M\u016f\u017eete si nap\u0159\u00edklad d\u00e1t pol\u0161t\u00e1\u0159 za z\u00e1da, abyste omezili no\u010dn\u00ed p\u0159evalov\u00e1n\u00ed se, vlo\u017eit si pol\u0161t\u00e1\u0159 mezi kolena pro v\u011bt\u0161\u00ed pohodl\u00ed nebo m\u00edrn\u011b zvednout hlavu. Tyto drobn\u00e9 \u00fapravy mohou usnadnit p\u0159echod a z\u00e1rove\u0148 respektovat p\u0159irozen\u00e9 pocity va\u0161eho t\u011bla.<\/p>\n<h2> Ka\u017ed\u00fd sp\u00e1\u010d je jedine\u010dn\u00fd<\/h2>\n<p> Je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee neexistuje \u017e\u00e1dn\u00e1 \u201edokonal\u00e1 spac\u00ed poloha\u201c pro ka\u017ed\u00e9ho. Span\u00ed na z\u00e1dech nemus\u00ed b\u00fdt nutn\u011b probl\u00e9m a tato poloha mnoha lidem velmi vyhovuje, zejm\u00e9na pokud nezp\u016fsobuje v\u00fdrazn\u00e9 chr\u00e1p\u00e1n\u00ed nebo d\u00fdchac\u00ed pot\u00ed\u017ee.<\/p>\n<p>Pokud naopak trp\u00edte p\u0159etrv\u00e1vaj\u00edc\u00ed \u00fanavou, \u010dast\u00fdm probouzen\u00edm nebo v\u00fdrazn\u00fdm chr\u00e1p\u00e1n\u00edm, m\u016f\u017ee b\u00fdt vhodn\u00e9 prozkoumat va\u0161i spac\u00ed polohu. A pokud tyto probl\u00e9my p\u0159etrv\u00e1vaj\u00ed i p\u0159es ur\u010dit\u00e9 \u00fapravy, je nejlep\u0161\u00ed se poradit se zdravotn\u00edkem, aby zjistil p\u0159\u00ed\u010dinu a na\u0161el pro va\u0161i situaci nejvhodn\u011bj\u0161\u00ed \u0159e\u0161en\u00ed.<\/p>\n<p>Stru\u010dn\u011b \u0159e\u010deno: poloha, ve kter\u00e9 sp\u00edte, m\u016f\u017ee ovlivnit kvalitu va\u0161eho sp\u00e1nku, ale nevysv\u011btluje v\u0161echny p\u0159\u00edpady nespavosti. Kl\u00ed\u010dem je naslouchat sv\u00e9mu t\u011blu a naj\u00edt polohu, ve kter\u00e9 se c\u00edt\u00edte nejv\u00edce odpo\u010dat\u00ed. Pokud probl\u00e9my se sp\u00e1nkem p\u0159etrv\u00e1vaj\u00ed, konzultace s l\u00e9ka\u0159em z\u016fst\u00e1v\u00e1 nejlep\u0161\u00edm \u0159e\u0161en\u00edm pro n\u00e1vrat k klidn\u011bj\u0161\u00edm noc\u00edm.<\/p>\n","protected":false},"excerpt":{"rendered":"M\u00e1te pocit, \u017ee se v noci p\u0159evalujete z postele v posteli nebo se bud\u00edte, ani\u017e byste se c\u00edtili...","protected":false},"author":8394,"featured_media":446159,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"disable_msn":false,"footnotes":""},"categories":[5639],"tags":[],"class_list":["post-446158","post","type-post","status-publish","format-standard","has-post-thumbnail","category-bien-etre"],"image":{"medium":["https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/07\/Cette-position-pour-dormir-pourrait-etre-la-raison-de-vos-insomnies-200x113.jpg",200,113,true],"large":["https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/07\/Cette-position-pour-dormir-pourrait-etre-la-raison-de-vos-insomnies-500x281.jpg",500,281,true]},"custom":{"td_video":"","featured_image":"https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2026\/07\/Cette-position-pour-dormir-pourrait-etre-la-raison-de-vos-insomnies.jpg","author":{"name":"L\u00e9a Michel","avatar":"https:\/\/www.ma-grande-taille.com\/wp-content\/uploads\/2025\/05\/1721220128171-96x96.jpg"},"categories":[{"term_id":5639,"name":"Pohoda","slug":"bien-etre","term_group":0,"term_taxonomy_id":5804,"taxonomy":"category","description":"<p>Rubrika Pohoda v magaz\u00ednu The Body Optimist p\u0159in\u00e1\u0161\u00ed praktick\u00e9 rady, jak se h\u00fdbat, l\u00e9pe sp\u00e1t, zvl\u00e1dat stres a rozum\u011bt drobn\u00fdm ka\u017edodenn\u00edm pot\u00ed\u017e\u00edm. Je ur\u010den\u00e1 v\u0161em \u017een\u00e1m a v\u0161em postav\u00e1m a vych\u00e1z\u00ed z jednoduch\u00e9 my\u0161lenky: p\u00e9\u010de o t\u011blo stoj\u00ed na radosti a pravidelnosti, ne na tlaku a v\u00fd\u010ditk\u00e1ch.<\/p>\n<h2>Co najde\u0161 v rubrice Pohoda<\/h2>\n<ul>\n<li><strong>Pohyb<\/strong>: n\u00e1vrat ke cvi\u010den\u00ed, v\u00fdb\u011br aktivity, kter\u00e1 t\u011b bav\u00ed, nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/desetiminutovy-protahovaci-cvik-vam-muze-pomoci-se-probudit-446378\">kr\u00e1tk\u00e9 rann\u00ed prota\u017een\u00ed<\/a>, kter\u00e9 zvl\u00e1dne\u0161 sv\u00fdm tempem.<\/li>\n<li><strong>Sp\u00e1nek<\/strong>: us\u00edn\u00e1n\u00ed, no\u010dn\u00ed probouzen\u00ed, chr\u00e1p\u00e1n\u00ed nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/po-obede-trva-idealni-zdrimnuti-kratsi-dobu-myslim-427993\">ide\u00e1ln\u00ed d\u00e9lka odpoledn\u00edho zd\u0159\u00edmnut\u00ed<\/a>, aby noci i dny byly odpo\u010dinkov\u011bj\u0161\u00ed.<\/li>\n<li><strong>Emo\u010dn\u00ed rovnov\u00e1ha<\/strong>: stres, ment\u00e1ln\u00ed z\u00e1t\u011b\u017e, samota, p\u0159\u00e1telstv\u00ed, mal\u00e9 radosti, kter\u00e9 zvednou n\u00e1ladu, i <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/citite-se-provinile-kdyz-nic-nedelate-je-cas-zpomalit-447258\">v\u00fd\u010ditky, kdy\u017e zrovna nic ned\u011bl\u00e1\u0161<\/a>.<\/li>\n<li><strong>Drobn\u00e9 ka\u017edodenn\u00ed pot\u00ed\u017ee<\/strong>: tr\u00e1ven\u00ed, t\u011b\u017ek\u00e9 nohy, \u00fanava a vod\u00edtka, kdy je \u010das zaj\u00edt k l\u00e9ka\u0159i.<\/li>\n<li><strong>\u017densk\u00e9 zdrav\u00ed<\/strong>: cyklus, endometri\u00f3za, perimenopauza a menopauza vysv\u011btlen\u00e9 bez tabu.<\/li>\n<\/ul>\n<h2>Jak se vr\u00e1tit ke sportu po dlouh\u00e9 pauze?<\/h2>\n<p>P\u0159i n\u00e1vratu k pohybu se vyplat\u00ed s\u00e1zet na pravidelnost, ne na intenzitu. P\u00e1r vod\u00edtek pro pozvoln\u00fd za\u010d\u00e1tek:<\/p>\n<ul>\n<li>vyber si aktivitu, na kterou m\u00e1\u0161 chu\u0165 (ch\u016fze, plav\u00e1n\u00ed, aqua aerobik, tanec, kolo, j\u00f3ga\u2026): radost je nejlep\u0161\u00ed motor, aby ti to vydr\u017eelo;<\/li>\n<li>za\u010dni krat\u0161\u00edmi tr\u00e9ninky a postupn\u011b prodlu\u017euj nejd\u0159\u00edv jejich d\u00e9lku, teprve potom intenzitu;<\/li>\n<li>po\u0159i\u010f si vybaven\u00ed ve sv\u00e9 velikosti: dob\u0159e padnouc\u00ed sportovn\u00ed podprsenka a elastick\u00e9 \u0161ortky proti od\u00edr\u00e1n\u00ed stehen m\u011bn\u00ed cel\u00fd z\u00e1\u017eitek;<\/li>\n<li>p\u0159i bolesti na hrudi, nezvykl\u00e9 du\u0161nosti nebo nevolnosti p\u0159esta\u0148 a vyhledej l\u00e9ka\u0159e;<\/li>\n<li>pokud \u017eije\u0161 s chronick\u00fdm onemocn\u011bn\u00edm nebo se vrac\u00ed\u0161 po dlouh\u00e9 p\u0159est\u00e1vce, pora\u010f se se sv\u00fdm l\u00e9ka\u0159em.<\/li>\n<\/ul>\n<p>Za pohyb se po\u010d\u00edtaj\u00ed i b\u011b\u017en\u00e9 ka\u017edodenn\u00ed \u010dinnosti, nap\u0159\u00edklad ch\u016fze nebo j\u00edzda na kole do pr\u00e1ce \u010di na n\u00e1kup.<\/p>\n<h2>N\u00e1\u0161 p\u0159\u00edstup<\/h2>\n<p>T\u011blo tu nen\u00ed projekt k oprav\u011b. O sportu mluv\u00edme kv\u016fli radosti, n\u00e1lad\u011b a zdrav\u00ed, nikdy jako o zp\u016fsobu, jak \u201evykompenzovat\u201c j\u00eddlo nebo zhubnout, a ka\u017ed\u00e1 rada mus\u00ed fungovat bez ohledu na tvou postavu. \u010cl\u00e1nky v t\u00e9to rubrice maj\u00ed obecn\u011b informa\u010dn\u00ed charakter a nenahrazuj\u00ed radu zdravotn\u00edka.<\/p>\n<h2>\u010cl\u00e1nky pro za\u010d\u00e1tek<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jogove-pozice-pomahaji-uvolnit-napeti-po-pracovnim-dni-446756\">J\u00f3gov\u00e9 pozice na uvoln\u011bn\u00ed po pr\u00e1ci<\/a>: jednoduch\u00fd zp\u016fsob, jak ze sebe set\u0159\u00e1st nap\u011bt\u00ed dlouh\u00e9ho dne.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/znamky-toho-ze-nepijete-dostatek-vody-446345\">P\u0159\u00edznaky nedostate\u010dn\u00e9ho pitn\u00e9ho re\u017eimu<\/a>: sign\u00e1ly, podle kter\u00fdch pozn\u00e1\u0161, \u017ee pije\u0161 m\u00e1lo.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/aby-se-zeny-citily-dobre-a-fungovaly-v-dobrem-tempu-potrebuji-se-setkavat-s-prateli-428157\">Pro\u010d \u017een\u00e1m prosp\u00edvaj\u00ed setk\u00e1n\u00ed s p\u0159\u00e1teli<\/a>: jak \u00fazce souvis\u00ed p\u0159\u00e1telstv\u00ed s psychickou pohodou.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/unaveny-bezduvodne-to-se-mi-snazi-rict-moje-mysl-428941\">\u00danava \u201ebez d\u016fvodu\u201c<\/a>: co se ti m\u016f\u017ee t\u011blo i mysl sna\u017eit \u0159\u00edct.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jednoduche-kroky-ktere-vam-pomohou-lepe-zvladat-menstruacni-krece-447128\">Menstrua\u010dn\u00ed k\u0159e\u010de<\/a>: jednoduch\u00e9 kroky, kter\u00e9 mohou pomoct bolest l\u00e9pe zvl\u00e1dat.<\/li>\n<\/ul>\n<h2>\u010cast\u00e9 ot\u00e1zky<\/h2>\n<h3>Kolik pohybu t\u00fddn\u011b pot\u0159ebuju?<\/h3>\n<p>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje dosp\u011bl\u00fdm alespo\u0148 150 minut st\u0159edn\u011b intenzivn\u00ed vytrvalostn\u00ed aktivity t\u00fddn\u011b, nap\u0159\u00edklad rychl\u00e9 ch\u016fze. Z\u00e1rove\u0148 zd\u016fraz\u0148uje, \u017ee trocha pohybu je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd: po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 aktivita, i kr\u00e1tk\u00e1, a nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt tempo, kter\u00e9 dlouhodob\u011b udr\u017e\u00ed\u0161.<\/p>\n<h3>Jak se l\u00e9pe vyspat?<\/h3>\n<p>Prvn\u00edm krokem je pravidelnost: chodit sp\u00e1t a vst\u00e1vat p\u0159ibli\u017en\u011b ve stejnou dobu, i o v\u00edkendu. Us\u00edn\u00e1n\u00ed usnadn\u00ed tich\u00e1, tmav\u00e1 a chladn\u011bj\u0161\u00ed lo\u017enice, m\u00e9n\u011b obrazovek ve\u010der a ne p\u0159\u00edli\u0161 pozdn\u00ed ve\u010de\u0159e. Hlasit\u00e9 chr\u00e1p\u00e1n\u00ed nebo probouzen\u00ed s pocitem du\u0161en\u00ed je d\u016fvod probrat to s l\u00e9ka\u0159em.<\/p>\n<h3>Pro\u010d jsem po\u0159\u00e1d unaven\u00e1?<\/h3>\n<p>Dlouhodob\u00e1 \u00fanava m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din: nedostatek sp\u00e1nku, stres, ment\u00e1ln\u00ed p\u0159et\u00ed\u017een\u00ed, ale tak\u00e9 nedostatek \u017eeleza, poruchu \u0161t\u00edtn\u00e9 \u017el\u00e1zy nebo depresi. Pokud trv\u00e1 n\u011bkolik t\u00fddn\u016f navzdory odpo\u010dinku nebo ji doprov\u00e1zej\u00ed dal\u0161\u00ed p\u0159\u00edznaky, zajdi k l\u00e9ka\u0159i a hledejte jej\u00ed p\u0159\u00ed\u010dinu spole\u010dn\u011b.<\/p>\n<p>Chce\u0161 j\u00edt d\u00e1l? V\u0161echna t\u00e9mata najde\u0161 v <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\">rubrice Zdrav\u00ed<\/a>, nast\u00e1vaj\u00edc\u00ed maminky prov\u00e1z\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/grossesse\">rubrika T\u011bhotenstv\u00ed<\/a> a pestr\u00e9 j\u00eddlo bez restrikc\u00ed nab\u00edz\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/cuisine\/nutrition\">rubrika V\u00fd\u017eiva<\/a>.<\/p>","parent":360,"count":1718,"filter":"raw","cat_ID":5639,"category_count":1718,"category_description":"<p>Rubrika Pohoda v magaz\u00ednu The Body Optimist p\u0159in\u00e1\u0161\u00ed praktick\u00e9 rady, jak se h\u00fdbat, l\u00e9pe sp\u00e1t, zvl\u00e1dat stres a rozum\u011bt drobn\u00fdm ka\u017edodenn\u00edm pot\u00ed\u017e\u00edm. Je ur\u010den\u00e1 v\u0161em \u017een\u00e1m a v\u0161em postav\u00e1m a vych\u00e1z\u00ed z jednoduch\u00e9 my\u0161lenky: p\u00e9\u010de o t\u011blo stoj\u00ed na radosti a pravidelnosti, ne na tlaku a v\u00fd\u010ditk\u00e1ch.<\/p>\n<h2>Co najde\u0161 v rubrice Pohoda<\/h2>\n<ul>\n<li><strong>Pohyb<\/strong>: n\u00e1vrat ke cvi\u010den\u00ed, v\u00fdb\u011br aktivity, kter\u00e1 t\u011b bav\u00ed, nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/desetiminutovy-protahovaci-cvik-vam-muze-pomoci-se-probudit-446378\">kr\u00e1tk\u00e9 rann\u00ed prota\u017een\u00ed<\/a>, kter\u00e9 zvl\u00e1dne\u0161 sv\u00fdm tempem.<\/li>\n<li><strong>Sp\u00e1nek<\/strong>: us\u00edn\u00e1n\u00ed, no\u010dn\u00ed probouzen\u00ed, chr\u00e1p\u00e1n\u00ed nebo <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/po-obede-trva-idealni-zdrimnuti-kratsi-dobu-myslim-427993\">ide\u00e1ln\u00ed d\u00e9lka odpoledn\u00edho zd\u0159\u00edmnut\u00ed<\/a>, aby noci i dny byly odpo\u010dinkov\u011bj\u0161\u00ed.<\/li>\n<li><strong>Emo\u010dn\u00ed rovnov\u00e1ha<\/strong>: stres, ment\u00e1ln\u00ed z\u00e1t\u011b\u017e, samota, p\u0159\u00e1telstv\u00ed, mal\u00e9 radosti, kter\u00e9 zvednou n\u00e1ladu, i <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/citite-se-provinile-kdyz-nic-nedelate-je-cas-zpomalit-447258\">v\u00fd\u010ditky, kdy\u017e zrovna nic ned\u011bl\u00e1\u0161<\/a>.<\/li>\n<li><strong>Drobn\u00e9 ka\u017edodenn\u00ed pot\u00ed\u017ee<\/strong>: tr\u00e1ven\u00ed, t\u011b\u017ek\u00e9 nohy, \u00fanava a vod\u00edtka, kdy je \u010das zaj\u00edt k l\u00e9ka\u0159i.<\/li>\n<li><strong>\u017densk\u00e9 zdrav\u00ed<\/strong>: cyklus, endometri\u00f3za, perimenopauza a menopauza vysv\u011btlen\u00e9 bez tabu.<\/li>\n<\/ul>\n<h2>Jak se vr\u00e1tit ke sportu po dlouh\u00e9 pauze?<\/h2>\n<p>P\u0159i n\u00e1vratu k pohybu se vyplat\u00ed s\u00e1zet na pravidelnost, ne na intenzitu. P\u00e1r vod\u00edtek pro pozvoln\u00fd za\u010d\u00e1tek:<\/p>\n<ul>\n<li>vyber si aktivitu, na kterou m\u00e1\u0161 chu\u0165 (ch\u016fze, plav\u00e1n\u00ed, aqua aerobik, tanec, kolo, j\u00f3ga\u2026): radost je nejlep\u0161\u00ed motor, aby ti to vydr\u017eelo;<\/li>\n<li>za\u010dni krat\u0161\u00edmi tr\u00e9ninky a postupn\u011b prodlu\u017euj nejd\u0159\u00edv jejich d\u00e9lku, teprve potom intenzitu;<\/li>\n<li>po\u0159i\u010f si vybaven\u00ed ve sv\u00e9 velikosti: dob\u0159e padnouc\u00ed sportovn\u00ed podprsenka a elastick\u00e9 \u0161ortky proti od\u00edr\u00e1n\u00ed stehen m\u011bn\u00ed cel\u00fd z\u00e1\u017eitek;<\/li>\n<li>p\u0159i bolesti na hrudi, nezvykl\u00e9 du\u0161nosti nebo nevolnosti p\u0159esta\u0148 a vyhledej l\u00e9ka\u0159e;<\/li>\n<li>pokud \u017eije\u0161 s chronick\u00fdm onemocn\u011bn\u00edm nebo se vrac\u00ed\u0161 po dlouh\u00e9 p\u0159est\u00e1vce, pora\u010f se se sv\u00fdm l\u00e9ka\u0159em.<\/li>\n<\/ul>\n<p>Za pohyb se po\u010d\u00edtaj\u00ed i b\u011b\u017en\u00e9 ka\u017edodenn\u00ed \u010dinnosti, nap\u0159\u00edklad ch\u016fze nebo j\u00edzda na kole do pr\u00e1ce \u010di na n\u00e1kup.<\/p>\n<h2>N\u00e1\u0161 p\u0159\u00edstup<\/h2>\n<p>T\u011blo tu nen\u00ed projekt k oprav\u011b. O sportu mluv\u00edme kv\u016fli radosti, n\u00e1lad\u011b a zdrav\u00ed, nikdy jako o zp\u016fsobu, jak \u201evykompenzovat\u201c j\u00eddlo nebo zhubnout, a ka\u017ed\u00e1 rada mus\u00ed fungovat bez ohledu na tvou postavu. \u010cl\u00e1nky v t\u00e9to rubrice maj\u00ed obecn\u011b informa\u010dn\u00ed charakter a nenahrazuj\u00ed radu zdravotn\u00edka.<\/p>\n<h2>\u010cl\u00e1nky pro za\u010d\u00e1tek<\/h2>\n<ul>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jogove-pozice-pomahaji-uvolnit-napeti-po-pracovnim-dni-446756\">J\u00f3gov\u00e9 pozice na uvoln\u011bn\u00ed po pr\u00e1ci<\/a>: jednoduch\u00fd zp\u016fsob, jak ze sebe set\u0159\u00e1st nap\u011bt\u00ed dlouh\u00e9ho dne.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/znamky-toho-ze-nepijete-dostatek-vody-446345\">P\u0159\u00edznaky nedostate\u010dn\u00e9ho pitn\u00e9ho re\u017eimu<\/a>: sign\u00e1ly, podle kter\u00fdch pozn\u00e1\u0161, \u017ee pije\u0161 m\u00e1lo.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/aby-se-zeny-citily-dobre-a-fungovaly-v-dobrem-tempu-potrebuji-se-setkavat-s-prateli-428157\">Pro\u010d \u017een\u00e1m prosp\u00edvaj\u00ed setk\u00e1n\u00ed s p\u0159\u00e1teli<\/a>: jak \u00fazce souvis\u00ed p\u0159\u00e1telstv\u00ed s psychickou pohodou.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/unaveny-bezduvodne-to-se-mi-snazi-rict-moje-mysl-428941\">\u00danava \u201ebez d\u016fvodu\u201c<\/a>: co se ti m\u016f\u017ee t\u011blo i mysl sna\u017eit \u0159\u00edct.<\/li>\n<li><a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/bien-etre\/jednoduche-kroky-ktere-vam-pomohou-lepe-zvladat-menstruacni-krece-447128\">Menstrua\u010dn\u00ed k\u0159e\u010de<\/a>: jednoduch\u00e9 kroky, kter\u00e9 mohou pomoct bolest l\u00e9pe zvl\u00e1dat.<\/li>\n<\/ul>\n<h2>\u010cast\u00e9 ot\u00e1zky<\/h2>\n<h3>Kolik pohybu t\u00fddn\u011b pot\u0159ebuju?<\/h3>\n<p>Sv\u011btov\u00e1 zdravotnick\u00e1 organizace doporu\u010duje dosp\u011bl\u00fdm alespo\u0148 150 minut st\u0159edn\u011b intenzivn\u00ed vytrvalostn\u00ed aktivity t\u00fddn\u011b, nap\u0159\u00edklad rychl\u00e9 ch\u016fze. Z\u00e1rove\u0148 zd\u016fraz\u0148uje, \u017ee trocha pohybu je lep\u0161\u00ed ne\u017e \u017e\u00e1dn\u00fd: po\u010d\u00edt\u00e1 se ka\u017ed\u00e1 aktivita, i kr\u00e1tk\u00e1, a nejd\u016fle\u017eit\u011bj\u0161\u00ed je naj\u00edt tempo, kter\u00e9 dlouhodob\u011b udr\u017e\u00ed\u0161.<\/p>\n<h3>Jak se l\u00e9pe vyspat?<\/h3>\n<p>Prvn\u00edm krokem je pravidelnost: chodit sp\u00e1t a vst\u00e1vat p\u0159ibli\u017en\u011b ve stejnou dobu, i o v\u00edkendu. Us\u00edn\u00e1n\u00ed usnadn\u00ed tich\u00e1, tmav\u00e1 a chladn\u011bj\u0161\u00ed lo\u017enice, m\u00e9n\u011b obrazovek ve\u010der a ne p\u0159\u00edli\u0161 pozdn\u00ed ve\u010de\u0159e. Hlasit\u00e9 chr\u00e1p\u00e1n\u00ed nebo probouzen\u00ed s pocitem du\u0161en\u00ed je d\u016fvod probrat to s l\u00e9ka\u0159em.<\/p>\n<h3>Pro\u010d jsem po\u0159\u00e1d unaven\u00e1?<\/h3>\n<p>Dlouhodob\u00e1 \u00fanava m\u016f\u017ee m\u00edt mnoho p\u0159\u00ed\u010din: nedostatek sp\u00e1nku, stres, ment\u00e1ln\u00ed p\u0159et\u00ed\u017een\u00ed, ale tak\u00e9 nedostatek \u017eeleza, poruchu \u0161t\u00edtn\u00e9 \u017el\u00e1zy nebo depresi. Pokud trv\u00e1 n\u011bkolik t\u00fddn\u016f navzdory odpo\u010dinku nebo ji doprov\u00e1zej\u00ed dal\u0161\u00ed p\u0159\u00edznaky, zajdi k l\u00e9ka\u0159i a hledejte jej\u00ed p\u0159\u00ed\u010dinu spole\u010dn\u011b.<\/p>\n<p>Chce\u0161 j\u00edt d\u00e1l? V\u0161echna t\u00e9mata najde\u0161 v <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\">rubrice Zdrav\u00ed<\/a>, nast\u00e1vaj\u00edc\u00ed maminky prov\u00e1z\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/sante\/grossesse\">rubrika T\u011bhotenstv\u00ed<\/a> a pestr\u00e9 j\u00eddlo bez restrikc\u00ed nab\u00edz\u00ed <a href=\"https:\/\/www.ma-grande-taille.com\/cs\/cuisine\/nutrition\">rubrika V\u00fd\u017eiva<\/a>.<\/p>","cat_name":"Pohoda","category_nicename":"bien-etre","category_parent":360}]},"_links":{"self":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/446158","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/users\/8394"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/comments?post=446158"}],"version-history":[{"count":4,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/446158\/revisions"}],"predecessor-version":[{"id":446359,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/posts\/446158\/revisions\/446359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/media\/446159"}],"wp:attachment":[{"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/media?parent=446158"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/categories?post=446158"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ma-grande-taille.com\/cs\/wp-json\/wp\/v2\/tags?post=446158"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}