{"id":2671,"date":"2014-10-30T15:07:48","date_gmt":"2014-10-30T14:07:48","guid":{"rendered":"http:\/\/www.domelie.cz\/blog\/?p=2671"},"modified":"2014-10-30T15:07:48","modified_gmt":"2014-10-30T14:07:48","slug":"10-tipu-jak-bojovat-s-tehotenskou-nespavosti","status":"publish","type":"post","link":"https:\/\/www.domelie.cz\/blog\/10-tipu-jak-bojovat-s-tehotenskou-nespavosti\/","title":{"rendered":"10 tip\u016f, jak bojovat s t\u011bhotenskou nespavost\u00ed"},"content":{"rendered":"

Prvn\u00ed trimestr jste v\u011bt\u0161inu voln\u00e9ho \u010dasu prospala\u00a0te\u010f nech\u00e1pete, jak to \u017ee najednou m\u00e1te probl\u00e9my s\u00a0us\u00edn\u00e1n\u00edm, nebo se bud\u00edte uprost\u0159ed noci a nev\u00edte, co m\u00e1te d\u011blat.Nespavost\u00ed trp\u00ed mnoho \u017een v pokro\u010dilej\u0161\u00edm st\u00e1diu t\u011bhotenstv\u00ed.<\/b> L\u00e9ky proti nespavosti by nem\u011bly b\u00fdt t\u00edm, po \u010dem s\u00e1hnete. Proto v\u00e1m p\u0159in\u00e1\u0161\u00edme r\u016fznorod\u00e9 tipy, jak s nespavost\u00ed zato\u010dit.<\/p>\n

\"tehule_domelie1\"<\/a>Jd\u011bte do postele ospal\u00e1. <\/b>Zn\u00ed to logicky. Pokud p\u016fjdete do postele fyzicky i psychicky unaven\u00e1, zvy\u0161ujete t\u00edm \u0161ance na \u00fasp\u011bch. Vyh\u00fdbejte se obt\u00ed\u017en\u011bj\u0161\u00edmu cvi\u010den\u00ed pozd\u011b odpoledne. Nediskutujte o z\u00e1sadn\u00edch v\u011bcech, kter\u00e9 by v\u00e1s mohly rozladit, t\u011bsn\u011b p\u0159ed span\u00edm. M\u00edsto klasick\u00e9 k\u00e1vy s\u00e1hn\u011bte rad\u011bji po k\u00e1vovinov\u00e9m n\u00e1poji.<\/a> Chutn\u00e1 skv\u011ble, neobsahuje kofein, ale zato obsahuje kopec v\u00e1pn\u00edku, kter\u00fd pot\u0159ebuje va\u0161e d\u011b\u0165\u00e1tko pro spr\u00e1vn\u00fd v\u00fdvin kost\u00ed.<\/p>\n

Cvi\u010dte.<\/b> Ano, cvi\u010den\u00ed v t\u011bhotenstv\u00ed je povoleno. Ne p\u0159\u00edli\u0161 nam\u00e1hav\u00e9, nebezpe\u010dn\u00e9 a v pozdn\u00edch odpoledn\u00edch hodin\u00e1ch. Jinak v\u00e1m ale m\u016f\u017ee ke lep\u0161\u00edmu sp\u00e1nku pouze pomoci.<\/p>\n

Mal\u00e9 papan\u00ed\u010dko p\u0159ed span\u00edm.<\/b> Nemus\u00ed b\u00fdt v\u017edy na \u0161kodu. Existuje n\u011bkolik recept\u016f vhodn\u00fdch pr\u00e1v\u011b na lep\u0161\u00ed sp\u00e1nek. Nap\u0159\u00edklad tepl\u00e9 ml\u00e9ko, o\u0159\u00ed\u0161ky nebo kr\u016ft\u00ed mas\u00ed\u010dko.<\/b> M\u00edrn\u011b napln\u011bn\u00e9 b\u0159\u00ed\u0161ko v\u00e1s alespo\u0148 nevy\u017eene uprost\u0159ed noci p\u0159\u00edmo do ledni\u010dky. P\u0159\u00edli\u0161 to v\u0161ak nep\u0159eh\u00e1n\u011bjte, proto\u017ee si m\u016f\u017eete p\u0159ivodit p\u00e1len\u00ed \u017e\u00e1hy, kter\u00e9 v\u00e1s pak tak\u00e9 nenech\u00e1 usnout.<\/p>\n

Omezte tekutiny. <\/b>Ve ve\u010dern\u00edch hodin\u00e1ch se sna\u017ete p\u00edt m\u00e9n\u011b. \u010cast\u00e9 mo\u010den\u00ed, kter\u00e9 je v t\u011bhotenstv\u00ed tak typick\u00e9, v\u00e1s m\u016f\u017ee vyhnat na toaletu i n\u011bkolikr\u00e1t za noc. To sladk\u00e9mu sp\u00e1nku p\u0159\u00edli\u0161 neprosp\u00edv\u00e1. Pokud jste \u017e\u00edzniv\u00e1, pijte rad\u011bji men\u0161\u00ed porce, ne litr vody na po\u010dk\u00e1n\u00ed. Po dou\u0161c\u00edch si m\u016f\u017eete dop\u0159\u00e1t\u00a0t\u011bhotensk\u00fd \u010daj\u00edk<\/a>. V\u017edy\u0165 kdy jindy, kdy\u017e ne te\u010f, si ho dop\u0159ejete?<\/p>\n

Tepl\u00e1 sprcha.<\/b>Uklidn\u00ed v\u00e1s a zm\u00edrn\u00ed p\u0159\u00edpadn\u00e9 fyzick\u00e9 bolesti spojen\u00e9 s t\u011bhotenstv\u00edm. Tepl\u00e1 koupel nebo sprcha p\u0159ed span\u00edm pom\u00e1h\u00e1 i na lep\u0161\u00ed sp\u00e1nek.<\/p>\n

Vsa\u010fte na pohodl\u00ed.<\/b> Noste voln\u00e9 py\u017eamo. Vytvo\u0159te si p\u0159\u00edjemn\u00e9 podm\u00ednky pro sp\u00e1nek pomoc\u00ed tuctu m\u011bkk\u00fdchpol\u0161t\u00e1\u0159k\u016f a p\u0159ikr\u00fdvek. Obklopte se p\u0159\u00edjemnou v\u016fn\u00ed levandul\u00ed.<\/p>\n

\"tehule_domelie\"<\/a>Aktivita pro\u010di\u0161\u0165uje mysl.<\/b> V\u0161echno lep\u0161\u00ed, ne\u017e p\u0159em\u00fd\u0161let, co n\u00e1s dal\u0161\u00edden\u010dek\u00e1, cojsme nestihli a m\u011bli jsme. A\u0165 u\u017e bezduch\u00e9 p\u0159ep\u00edn\u00e1n\u00ed kan\u00e1l\u016f v televizi, p\u0159\u00edjemn\u00e1 relaxa\u010dn\u00ed hudba, nen\u00e1ro\u010dn\u00e9 ru\u010dn\u00ed pr\u00e1ce nebo n\u011bkolik stran obl\u00edben\u00e9 knihy.<\/b> Ne pr\u00e1v\u011b nap\u00ednav\u00e9 detektivky nebo stra\u0161ideln\u00e9p\u0159\u00edb\u011bhy.To v\u0161e v\u00e1m pom\u016f\u017eep\u0159epnoutmozek do sp\u00e1nkov\u00e9ho re\u017eimu. Vyhn\u011bte se rad\u011bji knih\u00e1m o t\u011bhotensk\u00e9 problematice. Seznamy d\u011btsk\u00fdch jmen jsou p\u0159ijateln\u00e9.<\/p>\n

Ukli\u010fte si v du\u0161i. <\/b>Mysl, kter\u00e1 pracuje jako o z\u00e1vod, m\u016f\u017ee b\u00fdt p\u0159ek\u00e1\u017ekou ke klidn\u00e9mu sp\u00e1nku. Tak\u017ee p\u0159ed span\u00edm si rad\u011bji pov\u00eddejte s partnerem nebo bl\u00edzkou kamar\u00e1dkou a probl\u00e9my jednodu\u0161e nechte na z\u00edtra. Ty nikam neute\u010dou.<\/p>\n

Zvykn\u011bte si na rutinu.<\/b> Nastavte svoje vnit\u0159n\u00ed hodinky na konkr\u00e9tn\u00ed \u010das a zkuste chodit do postele ka\u017ed\u00fd den p\u0159ibli\u017en\u011b v tuto dobu.<\/p>\n

Vsta\u0148te.<\/b>Zvolte si nap\u0159\u00edklad 30 nebo 60 minutov\u00fd interval a\u00a0pokud do t\u00e9 doby neusnete,\u00a0 vsta\u0148te a\u00a0za\u010dn\u011bten\u011bcod\u011blat. Kdy\u017e u\u017e ve\u0161ker\u00e9 pokusy sel\u017eou, p\u0159iprav\u00edte se alespo\u0148 na bezesn\u00e9 rodi\u010dovsk\u00e9 noci.<\/p>\n","protected":false},"excerpt":{"rendered":"

Prvn\u00ed trimestr jste v\u011bt\u0161inu voln\u00e9ho \u010dasu prospala\u00a0te\u010f nech\u00e1pete, jak to \u017ee najednou m\u00e1te probl\u00e9my s\u00a0us\u00edn\u00e1n\u00edm, nebo se bud\u00edte uprost\u0159ed noci a nev\u00edte, co m\u00e1te d\u011blat.Nespavost\u00ed trp\u00ed mnoho \u017een v pokro\u010dilej\u0161\u00edm st\u00e1diu t\u011bhotenstv\u00ed. L\u00e9ky proti nespavosti by nem\u011bly b\u00fdt t\u00edm, po \u010dem s\u00e1hnete. Proto v\u00e1m p\u0159in\u00e1\u0161\u00edme r\u016fznorod\u00e9 tipy, jak s nespavost\u00ed zato\u010dit.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[8],"tags":[],"class_list":["post-2671","post","type-post","status-publish","format-standard","hentry","category-komercni-sdeleni"],"_links":{"self":[{"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/posts\/2671","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/comments?post=2671"}],"version-history":[{"count":0,"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/posts\/2671\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/media?parent=2671"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/categories?post=2671"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.domelie.cz\/blog\/wp-json\/wp\/v2\/tags?post=2671"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}