Kvalitn\u00ed sp\u00e1nek je v dlouhodob\u00e9m horizontu z\u00e1sadn\u00ed ingredienc\u00ed pro dobrou n\u00e1ladu a \u0161\u0165astn\u00fd \u017eivot. Ka\u017ed\u00fd den ale str\u00e1v\u00edme mnoho \u010dasu sledov\u00e1n\u00edm r\u016fzn\u00fdch typ\u016f obrazovky \u2013 televize, po\u010d\u00edta\u010d, tablet, telefon. O vztahu sp\u00e1nku a zp\u016fsobu, jak\u00fdm pou\u017e\u00edv\u00e1me na\u0161e elektronick\u00e1 za\u0159\u00edzen\u00ed, tak rozhodn\u011b stoj\u00ed za to p\u0159em\u00fd\u0161let. N\u00e1ladu a odpo\u010dinek toti\u017e obrazovky mohou ovliv\u0148ovat z\u00e1sadn\u00edm, a ne \u00fapln\u011b pozitivn\u00edm zp\u016fsobem. Mno\u017estv\u00ed pot\u0159ebn\u00e9ho sp\u00e1nku se u jednotliv\u00fdch lid\u00ed li\u0161\u00ed, r\u016fzn\u00e9 informace pod\u00e1vaj\u00ed i r\u016fzn\u00e9 v\u011bdeck\u00e9 studie, nikdo bez n\u011bj ale nem\u016f\u017ee \u017e\u00edt. Sp\u00e1nek je pevn\u011b spjat\u00fd s\u00a0na\u0161\u00edm fyzick\u00fdm zdrav\u00edm, \u017eivotn\u00ed harmoni\u00ed a v\u00fdkonem. Podle n\u011bkter\u00fdch studi\u00ed ale pr\u016fm\u011brn\u00e9 trv\u00e1n\u00ed sp\u00e1nku i jeho kvalita v\u00a0posledn\u00edch pades\u00e1ti letech klesaj\u00ed. Zm\u011bnily se na\u0161e pot\u0159eby, nebo sp\u00edme m\u00e9n\u011b vinou prost\u0159ed\u00ed, ve kter\u00e9m \u017eijeme?<\/p>\n
Sp\u00e1nkov\u00fd cyklus a denn\u00ed rytmus \u010dlov\u011bka obecn\u011b jsou \u0159\u00edzeny hormonem, kter\u00fd se jmenuje melatonin. Ten zp\u016fsobuje t\u0159eba to, \u017ee jsme ve\u010der ospal\u00ed. Obrazovky ale vyza\u0159uj\u00ed modr\u00e9 sv\u011btlo, kter\u00e9 n\u00e1s dr\u017e\u00ed naopak bd\u011bl\u00e9 a ve st\u0159ehu. A kdy\u017e jsme mu vystaveni p\u0159es den p\u0159\u00edli\u0161 dlouho, nast\u00e1v\u00e1 probl\u00e9m. Ameri\u010dan\u00e9 str\u00e1v\u00ed s\u00a0elektronick\u00fdmi za\u0159\u00edzen\u00edmi v\u00a0pr\u016fm\u011bru sedm hodin denn\u011b, nav\u00edc dev\u011bt z\u00a0deseti jich p\u0159izn\u00e1v\u00e1, \u017ee n\u011bkolikr\u00e1t t\u00fddn\u011b sahaj\u00ed po elektronick\u00e9m za\u0159\u00edzen\u00ed kr\u00e1tce p\u0159ed usnut\u00edm. V\u00fdzkumy potvrzuj\u00ed, \u017ee sledov\u00e1n\u00ed obrazovek p\u0159ed span\u00edm m\u016f\u017ee sn\u00ed\u017eit kvalitu sp\u00e1nku, a dokonce zp\u016fsobit nespavost. Pou\u017e\u00edv\u00e1n\u00ed za\u0159\u00edzen\u00ed, kter\u00e1 vyza\u0159uj\u00ed modr\u00e9 sv\u011btlo, kr\u00e1tce p\u0159ed usnut\u00edm nav\u00edc m\u016f\u017ee naru\u0161ovat REM f\u00e1zi sp\u00e1nku, co\u017e v\u00a0d\u016fsledku znamen\u00e1, \u017ee \u010dlov\u011bk m\u016f\u017ee b\u00fdt r\u00e1no otup\u011bl\u00fd.\u00a0 Re\u0161er\u0161e nap\u0159\u00ed\u010d \u0161edes\u00e1ti sedmi studiemi na toto t\u00e9ma pod\u00e1v\u00e1 p\u0159esv\u011bd\u010div\u00e9 v\u00fdsledky: Mno\u017estv\u00ed \u010dasu str\u00e1ven\u00e9 s\u00a0obrazovkami m\u00e1 p\u0159\u00edmou spojitost s\u00a0kvalitou sp\u00e1nku (prim\u00e1rn\u011b jej zkracuje a oddaluje) podle\u00a090 % zdroj\u016f. National Sleep Foundation tvrd\u00ed, \u017ee nejt\u011b\u017e\u0161\u00ed je tomu p\u0159edch\u00e1zet u d\u011bt\u00ed a teenager\u016f, kte\u0159\u00ed nejsou p\u0159\u00edli\u0161 ochotn\u00ed p\u0159estat pou\u017e\u00edvat elektronick\u00e1 za\u0159\u00edzen\u00ed p\u0159ed span\u00edm. V\u00a0d\u016fsledku jsou sp\u00e1nkov\u011b deprivovan\u00ed a za\u017e\u00edvaj\u00ed stavy podobn\u00e9 \u0161ok\u016fm p\u0159i p\u0159esunu mezi \u010dasov\u00fdmi p\u00e1smy. Krom\u011b toho, \u017ee je modr\u00e9 sv\u011btlo dr\u017e\u00ed d\u00e9le vzh\u016fru, je samoz\u0159ejm\u011b digit\u00e1ln\u00ed obsah tak\u00e9 velmi p\u0159itahuje. Studie nazvan\u00e1 Digit\u00e1ln\u00ed m\u00e9dia a sp\u00e1nek v\u00a0d\u011btstv\u00ed a adolescenci popisuje faktory, kter\u00e9 zp\u016fsobuj\u00ed, \u017ee d\u011bti chod\u00ed sp\u00e1t pr\u016fm\u011brn\u011b pozd\u011bji ne\u017e p\u0159ed lety. Prvn\u00edm z nich je skute\u010dnost, \u017ee d\u011bti pou\u017e\u00edvaj\u00ed elektronick\u00e1 za\u0159\u00edzen\u00ed pr\u00e1v\u011b v\u00a0nevhodnou denn\u00ed dobu. A druh\u00fdm je psychologick\u00e1 stimulace medi\u00e1ln\u00edm obsahem.<\/p>\n
Obrazovka samotn\u00e1 ale nutn\u011b nemus\u00ed b\u00fdt zdrojem rozpt\u00fdlen\u00ed. Je tak\u00e9 d\u016fle\u017eit\u00e9 vybrat nap\u0159\u00edklad spr\u00e1vn\u011b \u017e\u00e1rovky. Obl\u00edben\u00e9 a tak\u00e9 \u00fasporn\u00e9 LED \u017e\u00e1rovky (diody vys\u00edlaj\u00edc\u00ed sv\u011btlo), kter\u00e9 se vyu\u017e\u00edvaj\u00ed i v\u00a0obrazovk\u00e1ch, v\u011bt\u0161inou vyza\u0159uj\u00ed mnoho modr\u00e9ho sv\u011btla. R\u016fznobarevn\u00e9 LED \u017e\u00e1rovky mohou probl\u00e9m vy\u0159e\u0161it, je toti\u017e mo\u017en\u00e9 ovliv\u0148ovat jejich intenzitu i barevn\u00e9 slo\u017een\u00ed. Nep\u0159\u00edzniv\u00fd dopad no\u010dn\u00edho sv\u00edcen\u00ed na sp\u00e1nek a denn\u00ed rytmus m\u016f\u017ee b\u00fdt ovlivn\u011bn\u00fd nahrazen\u00ed sv\u011btla s\u00a0modr\u00fdmi paprsky sv\u011btlem s\u00a0oran\u017eov\u00fdmi paprsky.<\/p>\n
\u0158e\u0161en\u00ed tohoto probl\u00e9mu m\u016f\u017ee b\u00fdt p\u0159ekvapiv\u011b jednoduch\u00e9 \u2013 nastavit si bud\u00edk na jednu a\u017e dv\u011b hodiny p\u0159ed span\u00edm a p\u0159estat pou\u017e\u00edvat za\u0159\u00edzen\u00ed, kter\u00e1 vyza\u0159uj\u00ed sv\u011btlo. Dal\u0161\u00ed mo\u017enost\u00ed je pou\u017e\u00edvat aplikaci, kter\u00e1 filtruje modr\u00e9 sv\u011btlo z\u00a0obrazovek. Sv\u011btlo je potom oran\u017eov\u011bj\u0161\u00ed, co\u017e je p\u0159\u00edzniv\u011bj\u0161\u00ed pro produkci melatoninu. Obdobnou funkc\u00ed \u010dasto disponuj\u00ed i opera\u010dn\u00ed syst\u00e9my u po\u010d\u00edta\u010d\u016f. D\u00e1le existuj\u00ed \u017elut\u00e9 filtry, kter\u00e9 blokuj\u00ed modr\u00e9 sv\u011btlo. Ve sp\u00e1nkov\u00e9 v\u00fdzkumu se prok\u00e1zala jejich \u00fa\u010dinnost, \u00fa\u010dastn\u00edci u\u017e po dvou t\u00fddnech pou\u017e\u00edv\u00e1n\u00ed sledovali v\u00fdrazn\u00e9 zlep\u0161en\u00ed kvality sp\u00e1nku a n\u00e1lady oproti kontroln\u00ed skupin\u011b.<\/p>\n
Modr\u00e9 sv\u011btlo je jednodu\u0161e velmi ru\u0161iv\u00fd element, kter\u00fd zhor\u0161uje kvalitu sp\u00e1nku a du\u0161evn\u00edho zdrav\u00ed. Lid\u00e9 by s\u00a0t\u00edm m\u011bli po\u010d\u00edtat a zv\u00e1\u017eit mo\u017enosti ochrany pro sebe i sv\u00e9 d\u011bti.<\/p>\n
Autorka: Lucie Zde\u0148kov\u00e1<\/em><\/p>\n \u00a0<\/p>\n\n\n <\/p>","protected":false},"excerpt":{"rendered":" Kvalitn\u00ed sp\u00e1nek je v dlouhodob\u00e9m horizontu z\u00e1sadn\u00ed ingredienc\u00ed pro dobrou n\u00e1ladu a \u0161\u0165astn\u00fd \u017eivot. Ka\u017ed\u00fd den ale str\u00e1v\u00edme mnoho \u010dasu sledov\u00e1n\u00edm r\u016fzn\u00fdch typ\u016f obrazovky \u2013 televize, po\u010d\u00edta\u010d, tablet, telefon. O vztahu sp\u00e1nku a zp\u016fsobu, jak\u00fdm pou\u017e\u00edv\u00e1me na\u0161e elektronick\u00e1 za\u0159\u00edzen\u00ed, tak rozhodn\u011b stoj\u00ed za to p\u0159em\u00fd\u0161let. N\u00e1ladu a odpo\u010dinek toti\u017e obrazovky mohou ovliv\u0148ovat z\u00e1sadn\u00edm, a ne \u00fapln\u011b pozitivn\u00edm zp\u016fsobem. Mno\u017estv\u00ed pot\u0159ebn\u00e9ho…<\/p>","protected":false},"author":1,"featured_media":960,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"my-templates\/template-fullwidth.php","meta":[],"_links":{"self":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages\/1275"}],"collection":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/comments?post=1275"}],"version-history":[{"count":2,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages\/1275\/revisions"}],"predecessor-version":[{"id":1279,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/pages\/1275\/revisions\/1279"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/media\/960"}],"wp:attachment":[{"href":"https:\/\/slowtechinstitute.org\/en\/wp-json\/wp\/v2\/media?parent=1275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}