{"id":56154,"date":"2021-12-19T08:42:42","date_gmt":"2021-12-19T07:42:42","guid":{"rendered":"https:\/\/svitimprotebe.cz\/eshop\/?post_type=product&p=56154"},"modified":"2026-02-11T20:38:22","modified_gmt":"2026-02-11T19:38:22","slug":"kniha-cirkadianni-kod","status":"publish","type":"product","link":"https:\/\/svitimprotebe.cz\/eshop\/kniha-cirkadianni-kod\/","title":{"rendered":"Kniha Cirkadi\u00e1nn\u00ed k\u00f3d"},"content":{"rendered":"

Sta\u010d\u00ed udr\u017eovat skryt\u00fd rytmus t\u011bla, kter\u00e9 st\u0159\u00eddav\u011b zap\u00edn\u00e1 a vyp\u00edn\u00e1 obrovsk\u00e9 mno\u017estv\u00ed biologick\u00fdch proces\u016f<\/strong> v lidsk\u00e9m t\u011ble a va\u0161e zdrav\u00ed se zase vr\u00e1t\u00ed ke sv\u00e9 dokonalosti. Pevn\u00fdm cirkadi\u00e1nn\u00edm rytmem<\/strong> pak dos\u00e1hnete pevn\u00e9ho zdrav\u00ed, dobr\u00e9 n\u00e1lady<\/a> a pravd\u011bpodobn\u011b tak\u00e9 dlouhov\u011bkosti<\/a>.<\/p>\n

Kdyby ale byly tyto poznatky tak samoz\u0159ejm\u00e9, objevy na poli cirkadi\u00e1nn\u00edch rytm\u016f<\/a> by bylo v roce 2017 jen t\u011b\u017eko vyznamen\u00e1ny ud\u011blen\u00edm Nobelovy ceny<\/strong>. Civiliza\u010dn\u00ed v\u00fddobytky n\u00e1m toti\u017e tyto evolu\u010dn\u011b nastaven\u00e9 procesy skryly. S Pandovou poutavou knihou dr\u017e\u00edte v rukou p\u0159\u00edle\u017eitost, jak se\u0159\u00eddit biologick\u00e9 hodiny sv\u00e9ho t\u011bla a trvale dos\u00e1hnout fyzick\u00e9 a du\u0161evn\u00ed pohody<\/strong>. Nau\u010d\u00edte se na\u010dasovat spr\u00e1vn\u011b sv\u00e9 j\u00eddlo, vyladit pohybovou aktivitu, odd\u00e1vat se hlubok\u00e9mu sp\u00e1nku \u010di jak\u00e9mu sv\u011btlu se v ur\u010ditou denn\u00ed dobu spr\u00e1vn\u011b vystavovat. Profesor Padna ve sv\u00e9 knize popisuje jak je d\u016fle\u017eit\u00fd pobyt na denn\u00edm sv\u011btle, omezen\u00ed modr\u00e9 sv\u011btla ve ve\u010dern\u00edch hodin\u00e1ch<\/a> nebo jak si d\u00e1t pozor na osln\u011bn\u00ed um\u011bl\u00e9ho osv\u011btlen\u00ed. B\u011bhem n\u011bkolika t\u00fddn\u016f zjist\u00edte, jak skv\u011bl\u00e9 je \u017e\u00edt ve zdrav\u00e9m t\u011ble pln\u00e9m energie<\/strong>.<\/p>\n

\"\"<\/p>\n

N\u011bco m\u00e1lo z Pandovy knihy<\/h3>\n

Zn\u00e1te tu situaci, kdy\u017e si lehnete do postele s c\u00edlem co nejd\u0159\u00edve usnout, ale v hlav\u011b se v\u00e1m st\u00e1le to\u010d\u00ed stovky my\u0161lenek?<\/strong> P\u0159i \u010dten\u00ed Pandovy knihy o zdrav\u00e9m \u017eivotn\u00edm stylu se sezn\u00e1m\u00edte s technikami, jak se s t\u00edmto b\u011b\u017en\u00fdm stra\u0161\u00e1kem poprat. Satchin Panda toti\u017e popisuje spoustu zp\u016fsob\u016f, jak l\u00e9pe usnout<\/strong> a sami jsme je v\u0161echny vyzkou\u0161eli. Zkus\u00edme v\u00e1m tedy hned n\u011bkolik z nich nast\u00ednit:<\/p>\n

Sn\u00ed\u017eit teplotu v lo\u017enici na 20 \u00b0C<\/strong>, aby se ochladila poko\u017eka va\u0161eho t\u011bla. Kdy\u017e se poko\u017eka ochlad\u00ed, doch\u00e1z\u00ed k p\u0159it\u00e9k\u00e1n\u00ed krve do poko\u017eky pro jej\u00ed samotn\u00e9 zah\u0159\u00e1t\u00ed. T\u00edm se sn\u00ed\u017e\u00ed teplota t\u011blesn\u00e9ho j\u00e1dra t\u011bla a vy tak sn\u00e1ze usnete. Ve ve\u010dern\u00edch hodin\u00e1ch \u010dasto sportuji, konkr\u00e9tn\u011b hraji fotbal. Studen\u00e1 sprcha<\/strong> a ochlazen\u00ed poko\u017eky mi \u010dasto pom\u00e1h\u00e1<\/strong> po velk\u00e9m fyzick\u00e9m v\u00fdkonu usnout<\/strong>.<\/p>\n

Omezit modr\u00e9 sv\u011btlo ve ve\u010dern\u00edch hodin\u00e1ch<\/strong>. Tedy pou\u017e\u00edvat tepl\u00e9, \u017elut\u00e9 sv\u011btlo<\/a>, kter\u00e9 neobsahuje modrou slo\u017eku sv\u011btla a\u00a0p\u0159irozen\u011b<\/strong> se tak podob\u00e1 sv\u011btlu ho\u0159\u00edc\u00ed sv\u00edce, kter\u00e1 v n\u00e1s vzbuzuje pocit uvoln\u011bn\u00ed a pohody.<\/p>\n

\"\"<\/p>\n

Ztlumit si a vypnout v\u0161echny zvuky<\/strong>. Pokud tu mo\u017enost nem\u00e1te, pod\u00edvejte se po p\u0159\u00edstroji pro b\u00edl\u00fd \u0161um.<\/p>\n

Kdy\u017e se uprost\u0159ed noci probud\u00edte, ned\u00edvejte se na telefon<\/strong>, kolik je hodin a nestresujte se, kolik hodin sp\u00e1nku v\u00e1m je\u0161t\u011b zb\u00fdv\u00e1. Sna\u017ete se ve\u010der vyhnout stresu a obav\u00e1m z toho, \u017ee se dal\u0161\u00ed den probud\u00edte pozd\u011b. Nestresujte se po\u010dtem hodin, kter\u00e9 prosp\u00edte. Pokud se c\u00edt\u00edte n\u00e1sleduj\u00edc\u00ed den dob\u0159e a odpo\u010dat\u011b, sp\u00edte kvalitn\u011b a dost dlouho.<\/p>\n

\"\"<\/p>\n

P\u0159es den se co nejv\u00edce vystavovat denn\u00edmu sv\u011btlu pobytem venku.<\/strong> Pokud to nen\u00ed mo\u017en\u00e9, tak pou\u017e\u00edvat osv\u011btlen\u00ed co nejv\u00edce podobn\u00e9 tomu denn\u00edmu<\/a>.<\/p>\n

Sp\u00e1t ve zcela zatemn\u011bn\u00e9 m\u00edsnosti<\/strong>. K tomu n\u00e1m mohou pomoci \u010dern\u00e9, l\u00e1tkov\u00e9 okenn\u00ed rolety, kter\u00e9 nepropou\u0161t\u00ed sv\u011btlo.<\/p>\n

Pokud p\u0159\u00edli\u0161 pracujete, zkuste s prac\u00ed p\u0159estat p\u0159\u00edbli\u017en\u011b hodinu p\u0159ed b\u011b\u017enou dobou us\u00edn\u00e1n\u00ed<\/strong> a ho\u010fte se do klidu, pokud je to mo\u017en\u00e9. Mozek se tak uklidn\u00ed, my\u0161lenky zpomal\u00ed, organismus se za\u010dne chystat ke sp\u00e1nku, zv\u00fd\u0161\u00ed se hladina melatoninu, hormonu sp\u00e1nku a vy tak sn\u00e1ze usnete<\/strong>. Myslete tak\u00e9 na to, \u017ee lo\u017enice je m\u00edstnost u\u010dena pro sp\u00e1nek<\/strong>, nen\u00ed to pracovna, ob\u00fdv\u00e1k ani dom\u00e1c\u00ed kino.<\/p>\n

O autorovi<\/h3>\n

Satchin Panda (* 1971) p\u016fsob\u00ed jako profesor na presti\u017en\u00edm Salkov\u011b \u00fastavu pro biologick\u00fd v\u00fdzkum v San Diegu. Zab\u00fdv\u00e1 se cirkadi\u00e1nn\u00ed regulac\u00ed chov\u00e1n\u00ed, fyziologie a metabolismu<\/strong>. Jeho t\u00fdm mimo jin\u00e9 odhalil, \u017ee na sv\u011btlo citliv\u00fd protein melanopsin \u0159\u00edd\u00ed v na\u0161\u00ed s\u00edtnici cyklus sp\u00e1nku a bd\u011bn\u00ed<\/a> a \u017ee \u010dasov\u011b omezen\u00e9 stravov\u00e1n\u00ed zabra\u0148uje metabolick\u00fdm onemocn\u011bn\u00edm<\/strong>. Do Pandova v\u00fdzkumu se m\u016f\u017eete zapojit i vy na www.mycircadianclock.org<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

S Pandovou poutavou knihou dr\u017e\u00edte v rukou p\u0159\u00edle\u017eitost, jak se\u0159\u00eddit biologick\u00e9 hodiny sv\u00e9ho t\u011bla a trvale dos\u00e1hnout fyzick\u00e9 a du\u0161evn\u00ed pohody<\/strong>. Nau\u010d\u00edte se na\u010dasovat spr\u00e1vn\u011b sv\u00e9 j\u00eddlo, vyladit pohybovou aktivitu, odd\u00e1vat se hlubok\u00e9mu sp\u00e1nku a jak\u00e9mu sv\u011btlu v jakou denn\u00ed dobu se spr\u00e1vn\u011b vystavovat.<\/p>\n","protected":false},"featured_media":57689,"template":"","meta":{"_acf_changed":false},"product_brand":[],"product_cat":[2018,23,304,303,557],"product_tag":[567],"class_list":{"0":"post-56154","1":"product","2":"type-product","3":"status-publish","4":"has-post-thumbnail","6":"product_cat-plnospektralni-led-svitidla-podle-typu-montaze","7":"product_cat-plnospektralni-zdrave-osvetleni","8":"product_cat-plnospektralni-led-svitidla","9":"product_cat-plnospektralni-led-zarovky","10":"product_cat-vanoce","11":"product_tag-jan-melvil-publishing","12":"product_shipping_class-zakladni","13":"pa_delka-1632","14":"pa_sirka-prumer-1633","15":"pa_vyska-1029","17":"first","18":"instock","19":"taxable","20":"shipping-taxable","21":"purchasable","22":"product-type-simple"},"acf":[],"_links":{"self":[{"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/product\/56154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/product"}],"about":[{"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/types\/product"}],"version-history":[{"count":0,"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/product\/56154\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/media\/57689"}],"wp:attachment":[{"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/media?parent=56154"}],"wp:term":[{"taxonomy":"product_brand","embeddable":true,"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/product_brand?post=56154"},{"taxonomy":"product_cat","embeddable":true,"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/product_cat?post=56154"},{"taxonomy":"product_tag","embeddable":true,"href":"https:\/\/svitimprotebe.cz\/eshop\/wp-json\/wp\/v2\/product_tag?post=56154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}