{"id":11021,"date":"2023-10-18T12:02:37","date_gmt":"2023-10-18T12:02:37","guid":{"rendered":"https:\/\/dormisan.eu\/?p=11021"},"modified":"2023-10-18T12:04:53","modified_gmt":"2023-10-18T12:04:53","slug":"najznamejsie-spankove-pravidla-a-metody-poznate-ich","status":"publish","type":"post","link":"https:\/\/www.dormisan.eu\/it\/najznamejsie-spankove-pravidla-a-metody-poznate-ich\/","title":{"rendered":"Najzn\u00e1mej\u0161ie sp\u00e1nkov\u00e9 pravidl\u00e1 a met\u00f3dy. Pozn\u00e1te ich?"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1300px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-bg-blend:overlay;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><p>Ko\u013eko hod\u00edn be\u017ene sp\u00edte? Doprajete si aspo\u0148 8 hod\u00edn kvalitn\u00e9ho sp\u00e1nku?<\/p>\n<p>O\u00a0tom, ako by mala by\u0165 zariaden\u00e1 miestnos\u0165 v\u00a0ktorej sp\u00edte, sme p\u00edsali minule. S\u00fa to v\u0161eobecne zn\u00e1me pravidl\u00e1, ktor\u00e9 pozn\u00e1 sn\u00e1\u010f ka\u017ed\u00fd z\u00a0n\u00e1s. Je v\u0161ak dobre, \u017ee si ich ob\u010das pripomenieme a\u00a0mo\u017eno si uvedom\u00edme, \u017ee na to alebo tamto sme v\u00a0zhone ka\u017edodenn\u00e9ho stereotypu zabudli.<\/p>\n<p>Viete v\u0161ak, \u017ee existuj\u00fa skuto\u010dn\u00e9 met\u00f3dy a\u00a0zau\u017e\u00edvan\u00e9 pravidl\u00e1 pre dobr\u00fd sp\u00e1nok? Predstavme si ich.<\/p>\n<p><strong>Pravidlo 10-3-2-1-0 <\/strong><\/p>\n<p>Ak t\u00fa\u017eite svoj sp\u00e1nok pov\u00fd\u0161i\u0165 na vy\u0161\u0161iu \u00farove\u0148, toto m\u00f4\u017ee by\u0165 jeden zo sp\u00f4sobov ako na to. \u010co jednotliv\u00e9 \u010d\u00edsla znamenaj\u00fa a\u00a0ako ich m\u00f4\u017eete zakomponova\u0165 do svojho d\u0148a?<\/p>\n<ul>\n<li><strong>10 <\/strong>hod\u00edn pred sp\u00e1nkom nepite n\u00e1poje s\u00a0obsahom kofe\u00ednu, \u010di inej podpornej l\u00e1tky. Va\u0161e telo tak \u013eah\u0161ie prejde do stavu oddychu a\u00a0ak m\u00e1te probl\u00e9m so zasp\u00e1van\u00edm, malo by v\u00e1m to pom\u00f4c\u0165.<\/li>\n<li><strong>3<\/strong> hodiny pred sp\u00e1nkom \u017eiaden alkohol \u010di jedlo. \u00c1no, vieme. Posedenie s\u00a0priate\u013emi a\u00a0pr\u00edjemn\u00fd ve\u010der, ktor\u00fd zakon\u010d\u00edme t\u00fdm, \u017ee do postele doslova odpadneme. Je d\u00f4le\u017eit\u00e9, aby ste si z\u00a0alkoholu pred span\u00edm nevytvorili zvyk s\u00a0klamliv\u00fdm presved\u010den\u00edm, \u017ee sa v\u00e1m bude lep\u0161ie spa\u0165. Dajte svojmu telu priestor spomali\u0165 a\u00a0skuto\u010dne sa dosta\u0165 do \u0161t\u00e1dia pokoja a\u00a0n\u00e1sledne pr\u00edjemn\u00e9ho sp\u00e1nku.<\/li>\n<li><strong>2<\/strong> hodiny pred span\u00edm by ste nemali pracova\u0165. Rovnako ako va\u0161e telo, aj va\u0161a myse\u013e potrebuje odpo\u010dinok. Doprajte si priestor na spomalenie, d\u00fdchajte a\u00a0upokojte svoju myse\u013e.\ud83d\ude0a<\/li>\n<li><strong>1 <\/strong>hodinu pred span\u00edm by ste mali venova\u0165 offline aktivit\u00e1m. \u010co to znamen\u00e1? \u017diadna telev\u00edzia, seri\u00e1l, telef\u00f3n, po\u010d\u00edta\u010d \u010di tablet. Pozeranie sa do obrazovky unavuje nielen va\u0161e o\u010di, ktor\u00e9 trpia, ale aj va\u0161u myse\u013e. Zo \u017eiarenia, ktor\u00e9 tieto zariadenia vyd\u00e1vaj\u00fa, je va\u0161a myse\u013e neust\u00e1le v\u00a0strehu. Sk\u00faste sa rad\u0161ej venova\u0165 knihe, kreat\u00edvnej \u010dinnosti, alebo si pripravte jedlo na \u010fal\u0161\u00ed de\u0148.<\/li>\n<li><strong>0<\/strong> \u2013 a\u00a0\u010do t\u00e1 nula? Nula reprezentuje po\u010det opakovan\u00ed bud\u00edka r\u00e1no po tom, ako spln\u00edte t\u00fato met\u00f3du. Svie\u017eej\u0161ie, energickej\u0161ie a\u00a0lep\u0161ie r\u00e1na, 0x prelo\u017een\u00fd bud\u00edk. Tak \u010do, vysk\u00fa\u0161ate?<\/li>\n<\/ul>\n<p><strong>Met\u00f3da 5-4-3-2-1<\/strong><\/p>\n<p>\u010eal\u0161ia zo zn\u00e1mych met\u00f3d, ktor\u00e9 m\u00f4\u017eete vysk\u00fa\u0161a\u0165 v\u00a0pr\u00edpade, \u017ee m\u00e1te probl\u00e9m s\u00a0upokojen\u00edm a zasp\u00e1van\u00edm. Pred span\u00edm je v\u017edy d\u00f4le\u017eit\u00e9 upokoji\u0165 svoju myse\u013e a\u00a0vyfiltrova\u0165 nepotrebn\u00e9 starosti a\u00a0my\u0161lienky. Pravdou je, \u017ee ve\u010der pred span\u00edm u\u017e ni\u010d z\u00a0toho, \u010do n\u00e1s m\u00e1ta, nevyrie\u0161ime.<\/p>\n<ul>\n<li><strong>Ur\u010dite 5 vec\u00ed, ktor\u00e9 vid\u00edte okolo seba<\/strong> &#8211; S\u00fastre\u010fte sa na tie najmen\u0161ie detaily. Farby, tvary, \u010di nie\u010do nezvy\u010dajn\u00e9, \u010do sa pr\u00e1ve nach\u00e1dza vo va\u0161om okol\u00ed a\u00a0priestore.<\/li>\n<li><strong>Identifikujte 4 veci, ktor\u00e9 m\u00f4\u017eete c\u00edti\u0165 (dotyk)<\/strong> \u2013 Sem spad\u00e1 \u010doko\u013evek, \u010do c\u00edtite okolo seba. \u010ci u\u017e je to l\u00e1tka z\u00a0v\u00e1\u0161ho py\u017eama, jemn\u00e1 oblie\u010dka vank\u00fa\u0161a, <a href=\"https:\/\/www.dormisan.eu\/it\/product-category\/matrace\/\">pohodln\u00fd matrac<\/a>, alebo hoci\u010do in\u00e9, na \u010do sa viete s\u00fastredi\u0165.<\/li>\n<li><strong>S\u00fastre\u010fte sa na 3 veci, ktor\u00e9 po\u010dujete<\/strong> \u2013 Zvuk v\u00e1\u0161ho dychu, ruch cesty, ktor\u00fa m\u00e1te pod oknom, \u010di hluk z\u00a0chladni\u010dky, ktor\u00fa po\u010dujete a\u017e z\u00a0ved\u013eaj\u0161ej izby? Berte tieto zvuky ako sprievodn\u00e9, namiesto ru\u0161iv\u00fdch. Spriate\u013ete sa s\u00a0prostred\u00edm, v\u00a0ktorom zasp\u00e1vate.<\/li>\n<li><strong> Identifikujte 2 veci, ktor\u00fdch v\u00f4\u0148u c\u00edtite<\/strong> \u2013 M\u00f4\u017eete vysk\u00fa\u0161a\u0165 napr\u00edklad aromaterapiu, alebo nastrieka\u0165 na oblie\u010dku vank\u00fa\u0161a pr\u00edjemn\u00fa v\u00f4\u0148u, ktor\u00e1 sa v\u00e1m sp\u00e1ja s\u00a0oddychom. Dobrou mo\u017enos\u0165ou je napr\u00edklad levandu\u013ea. A\u00a0ak sa v\u00e1m nechce strieka\u0165 po vank\u00fa\u0161i vonn\u00e9 oleje, siahnite rovno po <a href=\"https:\/\/www.dormisan.eu\/it\/product\/lavanda-bella\/\">ortopedickom vank\u00fa\u0161i s\u00a0v\u00f4\u0148ou levandule<\/a>.<\/li>\n<li><strong>1 vec, ktorej chu\u0165 c\u00edtite<\/strong> \u2013 Aj ke\u010f sa jedlo pred span\u00edm neodpor\u00fa\u010da, je pravdou, \u017ee niektor\u00e9 potraviny sa odpor\u00fa\u010daj\u00fa v\u00a0zmysle podpory uvo\u013enenia l\u00e1tok, ktor\u00e9 podporuj\u00fa relax\u00e1ciu. Internetov\u00e9 zdroje uv\u00e1dzaj\u00fa, \u017ee bylinkov\u00e9 \u010daje, \u010di dokonca niektor\u00e9 mlie\u010dne produkty, m\u00f4\u017eu podpori\u0165 dobr\u00fd sp\u00e1nok. Preferencie u\u017e nech\u00e1me na v\u00e1s.<\/li>\n<\/ul>\n<p>A\u00a0posledn\u00e9, univerz\u00e1lne, pravidlo pre skvel\u00fd sp\u00e1nok, je ten spr\u00e1vny matrac. Preto\u017ee aj v\u00a0pr\u00edpade, \u017ee by ste dodr\u017eiavali v\u0161etky sp\u00e1nkov\u00e9 met\u00f3dy naraz, bez dobr\u00e9ho matraca to nep\u00f4jde. Ako si vybra\u0165 spr\u00e1vny matrac sa <a href=\"https:\/\/www.dormisan.eu\/it\/ako-si-vybrat-spravny-matrac\/\">do\u010d\u00edtate TU<\/a>.<\/p>\n<p>V\u00a0pr\u00edpade, \u017ee potrebujete poradi\u0165 s\u00a0v\u00fdberom vhodn\u00e9ho matraca \u010di in\u00e9ho doplnku k\u00a0zdrav\u00e9mu sp\u00e1nku, <a href=\"https:\/\/www.dormisan.eu\/it\/predajne-a-partneri\/\">sme tu pre v\u00e1s<\/a> u\u017e v\u00a04 kamenn\u00fdch predajniach v\u00a0Pre\u0161ove, Bardejove, Ko\u0161iciach a\u00a0Michalovciach.<\/p>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":11023,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[26],"tags":[],"class_list":["post-11021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dormisan-matrace-sk"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Najzn\u00e1mej\u0161ie sp\u00e1nkov\u00e9 pravidl\u00e1 a met\u00f3dy. 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