{"id":2161,"date":"2025-08-05T18:23:40","date_gmt":"2025-08-05T16:23:40","guid":{"rendered":"https:\/\/pressexpress.sk\/?p=2161"},"modified":"2025-08-05T18:23:42","modified_gmt":"2025-08-05T16:23:42","slug":"spanok-v-starobe-preco-starsi-ludia-spia-inak-a-ako-si-zlepsit-noc","status":"publish","type":"post","link":"https:\/\/pressexpress.sk\/?p=2161","title":{"rendered":"Sp\u00e1nok v starobe: Pre\u010do star\u0161\u00ed \u013eudia spia inak a ako si zlep\u0161i\u0165 noc"},"content":{"rendered":"\n<p>S prib\u00fadaj\u00facim vekom sa men\u00ed aj n\u00e1\u0161 sp\u00e1nok. Mnoh\u00ed seniori poci\u0165uj\u00fa, \u017ee spia menej, \u013eah\u0161ie sa budia, alebo sa r\u00e1no preb\u00fadzaj\u00fa ve\u013emi skoro. Hoci s\u00fa tieto zmeny prirodzen\u00e9, neznamen\u00e1 to, \u017ee s\u00fa \u00faplne norm\u00e1lne alebo nezvratn\u00e9. Aj v starobe je mo\u017en\u00e9 dosiahnu\u0165 kvalitn\u00fd, osvie\u017euj\u00faci sp\u00e1nok \u2013 ak vieme ako na to.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Ako sa men\u00ed sp\u00e1nok s vekom?<\/h2>\n\n\n\n<p>Sp\u00e1nok seniorov je odli\u0161n\u00fd od sp\u00e1nku mlad\u0161\u00edch dospel\u00fdch v nieko\u013ek\u00fdch smeroch:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Skor\u0161\u00ed n\u00e1stup a skor\u0161ie preb\u00fadzanie:<\/strong>\u00a0Mnoh\u00ed star\u0161\u00ed \u013eudia zasp\u00e1vaj\u00fa sk\u00f4r ve\u010der a zob\u00fadzaj\u00fa sa u\u017e o 4.\u20135. r\u00e1no.<\/li>\n\n\n\n<li><strong>Menej hlbok\u00e9ho sp\u00e1nku:<\/strong>\u00a0Postupne sa skracuje tzv. hlbok\u00e1 f\u00e1za (NREM 3), ktor\u00e1 je najviac regenera\u010dn\u00e1.<\/li>\n\n\n\n<li><strong>\u010castej\u0161ie no\u010dn\u00e9 budenie:<\/strong>\u00a0Kv\u00f4li potrebe mo\u010di\u0165, bolestiam, \u00fazkosti alebo in\u00fdm zdravotn\u00fdm probl\u00e9mom.<\/li>\n\n\n\n<li><strong>Zv\u00fd\u0161en\u00e1 ospalos\u0165 cez de\u0148:<\/strong>\u00a0V d\u00f4sledku naru\u0161enej noci m\u00f4\u017eu seniori po\u010das d\u0148a viac driema\u0165.<\/li>\n<\/ul>\n\n\n\n<p>Tieto zmeny nemusia by\u0165 chorobou, ale m\u00f4\u017eu v\u00fdrazne ovplyvni\u0165 kvalitu \u017eivota, n\u00e1ladu aj kognit\u00edvne funkcie.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Naj\u010dastej\u0161ie probl\u00e9my so sp\u00e1nkom u seniorov<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Nespavos\u0165 (insomnia)<\/strong><\/li>\n\n\n\n<li><strong>Sp\u00e1nkov\u00e1 apnoe<\/strong>\u00a0\u2013 \u010dasto nepoznan\u00e1, no ve\u013emi \u010dast\u00e1<\/li>\n\n\n\n<li><strong>Syndr\u00f3m nepokojn\u00fdch n\u00f4h<\/strong><\/li>\n\n\n\n<li><strong>Depresia a \u00fazkos\u0165<\/strong>\u00a0\u2013 ktor\u00e9 m\u00f4\u017eu zhor\u0161i\u0165 kvalitu sp\u00e1nku<\/li>\n\n\n\n<li><strong>Ved\u013eaj\u0161ie \u00fa\u010dinky liekov<\/strong>\u00a0\u2013 niektor\u00e9 lieky nar\u00fa\u0161aj\u00fa sp\u00e1nkov\u00fd cyklus<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u010co m\u00f4\u017ee senior urobi\u0165 pre lep\u0161\u00ed sp\u00e1nok?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 1. Dr\u017ea\u0165 sa pravideln\u00e9ho re\u017eimu<\/h3>\n\n\n\n<p>Aj ke\u010f u\u017e nie je pracovn\u00fd re\u017eim, pravideln\u00e9 \u010dasy sp\u00e1nku a vst\u00e1vania s\u00fa z\u00e1kladom.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 2. Obmedzi\u0165 driemanie<\/h3>\n\n\n\n<p>Kr\u00e1tke popolud\u0148aj\u0161ie zdriemnutie (20\u201330 min.) m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00e9, ale dlh\u0161\u00ed sp\u00e1nok cez de\u0148 m\u00f4\u017ee zhor\u0161i\u0165 no\u010dn\u00fd sp\u00e1nok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 3. Pohyb a denn\u00e9 svetlo<\/h3>\n\n\n\n<p>Ch\u00f4dza na \u010derstvom vzduchu, jemn\u00e9 cvi\u010denie alebo z\u00e1hradn\u00ed\u010denie pom\u00e1haj\u00fa regulova\u0165 biologick\u00e9 hodiny.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 4. Ve\u010dern\u00e1 rutina a pokoj<\/h3>\n\n\n\n<p>Vyh\u00fdbanie sa stresu, siln\u00e9mu svetlu a obrazovk\u00e1m ve\u010der podpor\u00ed prirodzen\u00fd n\u00e1stup sp\u00e1nku.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 5. Strava a n\u00e1poje<\/h3>\n\n\n\n<p>Ve\u010dera by mala by\u0165 \u013eahk\u00e1 a najnesk\u00f4r 2\u20133 hodiny pred span\u00edm. K\u00e1va, \u010dierny \u010daj \u010di alkohol ve\u010der m\u00f4\u017eu v\u00fdrazne naru\u0161i\u0165 sp\u00e1nok.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u2705 6. Konzult\u00e1cia s lek\u00e1rom<\/h3>\n\n\n\n<p>Ak senior trp\u00ed chronick\u00fdm zl\u00fdm sp\u00e1nkom, mal by sa poradi\u0165 s lek\u00e1rom \u2013 najm\u00e4 kv\u00f4li vyl\u00fa\u010deniu apnoe, depresie alebo nevhodn\u00fdch liekov.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Je norm\u00e1lne, \u017ee star\u0161\u00ed \u013eudia spia menej?<\/h2>\n\n\n\n<p>\u00c1no aj nie. Je prirodzen\u00e9, \u017ee sp\u00e1nok je krat\u0161\u00ed a \u013eah\u0161\u00ed, no&nbsp;<strong>nie je norm\u00e1lne<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>pravidelne sa budi\u0165 ka\u017ed\u00fa hodinu,<\/li>\n\n\n\n<li>c\u00edti\u0165 sa cel\u00fd de\u0148 unaven\u00fd,<\/li>\n\n\n\n<li>za\u017e\u00edva\u0165 probl\u00e9my s pam\u00e4\u0165ou kv\u00f4li nekvalitn\u00e9mu sp\u00e1nku,<\/li>\n\n\n\n<li>\u010dasto zaspa\u0165 po\u010das rozhovoru \u010di telev\u00edzie.<\/li>\n<\/ul>\n\n\n\n<p>V tak\u00fdchto pr\u00edpadoch u\u017e nejde o be\u017en\u00e9 starnutie, ale o poruchu sp\u00e1nku.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Z\u00e1ver<\/h2>\n\n\n\n<p>Sp\u00e1nok v starobe sa s\u00edce men\u00ed, ale st\u00e1le je d\u00f4le\u017eit\u00fd pre zdravie, pam\u00e4\u0165 aj celkov\u00fa pohodu. Seniori m\u00f4\u017eu podnikn\u00fa\u0165 mnoho krokov, ako si zlep\u0161i\u0165 kvalitu noci. Sp\u00e1nok nie je luxus, ale z\u00e1kladn\u00e1 biologick\u00e1 potreba \u2013 a v ka\u017edom veku stoj\u00ed za to postara\u0165 sa o\u0148.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S prib\u00fadaj\u00facim vekom sa men\u00ed aj n\u00e1\u0161 sp\u00e1nok. Mnoh\u00ed seniori poci\u0165uj\u00fa, \u017ee spia menej, \u013eah\u0161ie sa budia, alebo sa r\u00e1no preb\u00fadzaj\u00fa ve\u013emi skoro. Hoci s\u00fa tieto zmeny prirodzen\u00e9, neznamen\u00e1 to, \u017ee s\u00fa \u00faplne norm\u00e1lne alebo nezvratn\u00e9. Aj v starobe je mo\u017en\u00e9 dosiahnu\u0165 kvalitn\u00fd, osvie\u017euj\u00faci sp\u00e1nok \u2013 ak vieme ako na to. Ako sa men\u00ed sp\u00e1nok [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":2162,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[44],"tags":[],"class_list":{"0":"post-2161","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle"},"_links":{"self":[{"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/posts\/2161","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2161"}],"version-history":[{"count":1,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/posts\/2161\/revisions"}],"predecessor-version":[{"id":2163,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/posts\/2161\/revisions\/2163"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=\/wp\/v2\/media\/2162"}],"wp:attachment":[{"href":"https:\/\/pressexpress.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2161"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2161"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pressexpress.sk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2161"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}