Spánok a psychika

Kedysi sme to mali jednoduché. Zvečerilo sa, príroda utíchla a my sme išli spať takpovediac s prírodou a s ňou sme aj s kikiríkaním kohúta vstávali.  V modernej dobe to už nie je také ľahké, pretože príroda sa nám vzďaľuje. Niektoré tradičné liečebné systémy (napr. ajurvéda) vidia základnú príčinu vzrastu psychických porúch v západnej civilizácii práve v odtrhnutí sa od prirodzeného rytmu prírody. Vymenujme typické príčiny, ktoré môžu brániť zdravému nočnému spánku:

  • príliš veľa umelého svetla počas noci (svetelný smog)
  • aktivity sa presúvajú do nočných hodín (štúdium, duševná práca, zábava)
  • pribúda nočný hluk
  • cestovanie cez časové pásma
  • neznalosť fyziologických pravidiel spánku

Neurológovia a psychológovia vedia, že nervová sústava plnohodnotne funguje len vtedy, ak má zabezpečený kvalitný a pravidelný spánok.  Zlý spánok je pokladaný za symptóm mnohých psychických a zdravotných obtiaží (napr. depresia, vyhorenie, úzkostné stavy, alergie), preto utužovanie nervov pomocou kvalitného spánku je nesmierne dôležité. Je to výzva aj pre odborníkov a popri medikamentóznej liečbe sa v súčasnej dobe využíva psychoterapia zameraná na upevňovanie zdravého spánku. Zároveň treba poznať a rešpektovať základné pravidlá fungovania spánku.

Spánkové cykly. Nočný spánok prebieha v cykloch, ktoré na seba neprerušene nadväzujú. Cyklus trvá cca 90 minú a skladá sa z REM fázy (rapid eye movements – človek sníva, oči sa mu pod viečkami pohybujú) a non-REM fázy (telo sa v posteli prevaľuje a človek vtedy nesníva). Po ukončení celého cyklu nastane krátky čas ľahkého spánku než sa človek ponorí do nasledujúceho cyklu.

Dĺžka spánku. U dospelého človeka by mal nočný spánok trvať päť cyklov (7,5 hodín) a v stave zvýšenej únavy šesť cyklov (9 hodín). Ak si nemôžme dovoliť spať dostatočne dlho nepretržitým spánkom, určitú kompenzáciu poskytuje poobedňajší “šlofík” v trvaní 20-30 minút. Ide o ľahký denný spánok, ktorého dĺžku si môžeme naprogramovať pomocou biologických hodín.

Typológia a denný biorytmus. Populárne je delenie ľudí na sovy a škovránkov. Sovy sú pracovne výkonné v neskorých a nočných hodinách, kým škovránkovia toho najviac urobia skoro ráno. Športovci, ktorí chcú podávať maximálne výkony, by mali vedieť, že kolísanie výkonnosti počas dňa je prirodzené (tzv. krivka pracovnej výkonnosti) a že sa dá vybudovať pomocou nastavenia tréningového režimu. Napr. ak sa pripravujeme na súťaž, ktorá bude pred obedom, najlepšie je dlhší čas trénovať v tomto čase a spánok umiestniť na “opačnú stranu” dňa.  Všeobecne ale platí pravidlo, že čím viac sme synchronizovaní s biorytmom prírody, tým sme zdravší a odolnejší.

Zaspávanie. Pre dobré zaspávanie je podstatné, aby sme prestali myslieť na starosti a problémy. Posteľ má slúžiť  na spanie, nie na premýšľanie o problémoch. Pred spánkom treba uviesť myseľ do relaxovaného a bezmyšlienkového stavu. Ak to nedokážeme, mali by sme sa naučiť nejakú relaxačnú techniku. Pre spánok je dôležité ticho a tma, ale aj dobre vetraná miestnosť. Niektorí ľudia majú vlastné rituály, pomocou ktorých ľahšie zaspávajú.

Zobúdzanie. Najľahšie sa zobúdza v čase ukončenia spánkového cyklu (najlepšie piateho alebo šiesteho), kedy je spánok plytký. Uprostred cyklu je zobúdzanie pomalšie. Ani dlhé vylihovanie v posteli nepôsobí osviežujúco ale naopak tlmivo . Človek sa cíti akoby “omráčený” a nezriedka ho pobolieva hlava.

Nočné zobudenie. Stáva sa, že sa v noci náhle zobudíme, čo môže to byť zapríčinené rôznymi faktormi (náhly zvuk, živý sen, bolesť, nevhodné jedlo pred spánkom). Najlepšie je pomaly sa upokojiť a nezačať vtedy o niečom premýšľať. Dobré je skontrolovať si, koľko je hodín a tým znovu uviesť do chodu biologické hodiny nastavené na určitú dobu ranného zobudenia. Ak bolo prerušenie je príliš živé,  zaoberajme sa niečím nenáročným a počkajme si na začiatok nasledujúceho spánkového cyklu.

Sny. Existuje viacero teórií snívania, ale viacmenej všetky sa zhodujú v tom, že snívanie je pre človeka dôležité. Pomocou snívania sa upevňujú nové zážitky a lepšie sa začleňujú do starších skúseností. Snívanie zlepšuje pamäť a tvorivosť. Pokiaľ  však sny predstavujú pre človeka problém, mal by vyhľadať odbornú pomoc.

Biologické hodiny.  Bežne môžeme mať počas spánku zapnuté  “biologické hodiny”, inými slovami vnútorne si určiť čas pre zobudenie.  Ak si pred zaspaním povieme, kedy budeme vstávať (budík si nastavíme len kontrolne), obvykle zobudenie príde automaticky. Pred nočným spaním je vhodné uplatniť “spánkové pravidlo”.

Spánkové pravidlo. Príklad spánkového pravidla: Ideme spať večer o 23 hod. Prirátajme dobu piatich spánkových cyklov (7,5 hodiny ) a na tento čas si určíme vstávanie, teda ráno o 6,30. Tak sa spustia vnútorné biologické hodiny a ráno sa zobudíme ľahko s pocitom sviežosti. Niektorí sa dokážu takto zobúdzať bez budíka na minútu presne.

Signály nedostatku spánku (spánková deprivácia). Príznaky sú rôznorodé a dosť individuálne. Typicky ide o mikrospánky počas dňa (ktoré môžu byť niekedy nebezpečné, napr. pri šoférovaní),  neschopnosť sústrediť sa, neschopnosť udržať si myšlienky, podráždenosť, ľahké podliehanie stresu a úzkosť. Každý športovec, ktorý chce mať odolnú psychiku, by mal poznať príznaky spánkovej deprivácie a čo najskôr sa “dospať”.

adam spac

Ďalšie zaujímavé informácie o spánku:

15 prekvapujúcich účinkov spánku
Vplyv osvetlenia na spánok
Hormóny a spánok
Ako dlho si  zdriemnuť?
Koľko spánku potrebuje dieťa?

511 názorov k “Spánok a psychika

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  261. If you’re still upon the fence: get your beloved earphones, mind down in the direction of a Excellent Acquire and talk to in the direction of plug them into a Zune then an iPod and see which 1 sounds greater toward your self, and which interface helps make your self smile further more. Then you may notice which is right for yourself.

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  266. The fresh Zune browser is surprisingly superior, yet not as Great as the iPod’s. It is effective effectively, nonetheless just isn’t as instant as Safari, and includes a clunkier interface. If you once in a while plan on taking the world wide web browser that is not an issue, nevertheless if you happen to be planning in direction of study the web alot in opposition to your PMP then the iPod’s much larger screen and superior browser could be critical.

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  271. The Zune concentrates upon becoming a Moveable Media Player. Not a world-wide-web browser. Not a recreation machine. Perhaps inside of the future it’s going to do even better in these areas, still for already it really is a fantastic path towards arrange and pay attention to your tunes and films, and is without the need of peer inside of that regard. The iPod’s benefits are its world wide web traveling to and programs. If those people stable a lot more compelling, quite possibly it is your suitable final decision.

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  276. Apple presently has Rhapsody as an app, which is a superior get started, still it is at the moment hampered via the inability in direction of keep regionally on your iPod, and is made up of a dismal 64kbps bit value. If this modifications, then it will rather negate this usefulness for the Zune, however the 10 tunes per thirty day period will still be a big as well as inside of Zune Pass’ like.

  277. Apple at present is made up of Rhapsody as an app, which is a excellent start out, nevertheless it is previously hampered by the inability toward store locally upon your iPod, and is made up of a dismal 64kbps little bit price tag. If this improvements, then it will to some degree negate this convenience for the Zune, nevertheless the 10 audio per thirty day period will even now be a big furthermore in Zune Pass’ choose.

  278. The Zune concentrates on becoming a Portable Media Player. Not a net browser. Not a video game machine. Quite possibly inside the long term it’s going to do even much better within those people areas, still for at the moment it can be a Wonderful path in direction of arrange and hear towards your new music and flicks, and is without the need of peer inside of that respect. The iPod’s strengths are its net traveling to and applications. If people solid excess powerful, quite possibly it is your best selection.

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  281. I’ll products this study to 2 layouts of men and women: latest Zune home owners who are contemplating an improve, and folks making an attempt to decide in between a Zune and an iPod. (There are other players great importance contemplating out there, which includes the Sony Walkman X, nevertheless I count on this gives on your own more than enough details in the direction of make an informed preference of the Zune vs gamers other than the iPod line as very well.)

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  285. Fingers down, Apple’s application retail outlet wins via a mile. It is a huge quantity of all types of apps vs a alternatively unsatisfied alternative of a handful for Zune. Microsoft contains packages, in particular inside of the realm of game titles, nevertheless I’m not indeed I would need in the direction of guess on the upcoming if this element is substantial to on your own. The iPod is a a lot better determination inside that case.

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  351. Between me and my partner we have owned additional MP3 players about the a long time than I can depend, together with Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, and so forth. But, the past pair many years I have resolved down in the direction of one particular line of avid gamers. Why? Simply because I was content toward take a look at how well-designed and entertaining toward employ the service of the underappreciated (and widely mocked) Zunes are.

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  353. Derma Veil ® 被喻為新世代逆齡完美輪廓塑造,最新一代的PLLA膠原。 2003年獲得Mexican Ministry of Health (SSA)認證及美國FDA出口認證,並於2006年在拉丁美洲及遠東至東南亞地區廣泛使用,多個臨床實例見證能改善老化、遺傳、疾病(如脂肪萎縮)等引起的凹陷問題,其效果備受認同。蘊含兩大活性成分均具有生物兼容性及分解性,可逐步被人體自然分解吸收,有效塑造童顏肌 : 1. 聚左乳酸 (Poly-L-lactic acid / PLLA) : 促進骨膠原生長 2. 甘醇酸(Glycolic Acid ) 使皮膚表皮層黏膠性脂質鬆軟,改善皮膚厚度,加速細胞再生,減少皺紋及疤痕,加強保濕功能,增加光澤,美白效果。 由於甘醇酸分子較小,容易滲透皮膚 治療前: 皮膚的凹陷/皺紋 治療後: 成分被人體吸收、並刺激膠原增生,撫平皺紋及凹陷部位。 注入BOTOX(保妥適)會抑制突觸前膜釋放神經遞質,阻斷乙酰膽鹼(Acetylcholine)的釋放,從而使肌肉張力下降或癱瘓麻痺,皺紋也隨之而逐漸消失。

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