{"id":1286,"date":"2023-04-06T10:15:56","date_gmt":"2023-04-06T09:15:56","guid":{"rendered":"https:\/\/www.novakidschool.com\/cs\/blog\/?p=1286"},"modified":"2023-04-06T10:19:25","modified_gmt":"2023-04-06T09:19:25","slug":"jak-docilit-lepsiho-a-pravidelneho-spanku-u-deti","status":"publish","type":"post","link":"https:\/\/www.novakidschool.com\/cs\/blog\/jak-docilit-lepsiho-a-pravidelneho-spanku-u-deti\/","title":{"rendered":"Jak zajistit zdrav\u00fd sp\u00e1nek u d\u011bt\u00ed"},"content":{"rendered":"  <section class=\"section blogHeader\" id=\"blogHeader-block_f5e927746611fb3934327912c6d989b7\">\n      <div class=\"blogHeader__wrapper\">\n                              <div class=\"blogHeader__image\">\n              <a href=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed.jpeg\" class=\"glightbox\">\n                <img decoding=\"async\" src=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed.jpeg\" alt=\"Maminka \u010dte knihu coby ve\u010dern\u00ed sp\u00e1nkov\u00fd ritu\u00e1l\" class=\"blogHeader__imageItem\" srcset=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed-300x200.jpeg 300w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed-1024x682.jpeg 1024w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed-768x512.jpeg 768w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed-1536x1023.jpeg 1536w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed.jpeg 1600w\" style=\"width:100%; aspect-ratio:1024\/682;\"> \n              <\/a>\n          <\/div>\n          \n      <\/div>\n  <\/section>\n\n      <section class=\"blogContentTable\" data-toc-section>\n        <input type=\"checkbox\" id=\"blogTocToggle\" class=\"blogContentTable__toggle\" \/>\n        <label for=\"blogTocToggle\" class=\"blogContentTable__header\">\n            <span class=\"blogContentTable__heading\">\n                Obsah            <\/span>\n            <span class=\"blogContentTable__arrow\"><\/span>\n        <\/label>\n        <div class=\"blogContentTable__wrapper\">\n            <div class=\"blogContentTable__heading blogContentTable__heading--sidebar\">\n                Obsah            <\/div>\n            <ol class=\"blogContentTable__list\">\n                                    <li>\n                        <span class=\"toc-item\">Poruchy sp\u00e1nku u d\u011bt\u00ed<\/span>\n                    <\/li>\n                                    <li>\n                        <span class=\"toc-item\">Kvalitn\u00ed sp\u00e1nek u d\u011bt\u00ed<\/span>\n                    <\/li>\n                                    <li>\n                        <span class=\"toc-item\">Tipy, jak podpo\u0159it zdrav\u00fd sp\u00e1nek u d\u011bt\u00ed<\/span>\n                    <\/li>\n                            <\/ol>\n        <\/div>\n    <\/section>\n\n    <script>\n        \/\/ Use DOMContentLoaded for faster TOC initialization\n        document.addEventListener('DOMContentLoaded', () => {\n            const tocSection = document.querySelector('[data-toc-section]');\n            if (!tocSection) return;\n\n            const headings = document.querySelectorAll('.blogHeadingText');\n            const tableContainer = tocSection.querySelector('.blogContentTable__list');\n            if (!tableContainer) return;\n\n            \/\/ Clear the container\n            tableContainer.innerHTML = '';\n\n            \/\/ Count valid headings with h2\n            let validHeadingsCount = 0;\n\n            \/\/ For each heading, create an item in the table of contents\n            headings.forEach((heading, index) => {\n                const h2 = heading.querySelector('h2');\n                if (!h2) return;\n\n                validHeadingsCount++;\n                const title = h2.textContent.trim();\n                const itemHtml = `<li><a href=\"#${heading.id}\">${title}<\/a><\/li>`;\n                tableContainer.innerHTML += itemHtml;\n            });\n\n            \/\/ Hide TOC if no valid headings found\n            if (validHeadingsCount === 0) {\n                tocSection.style.display = 'none';\n            }\n            \n            \/\/ Dispatch custom event to notify that TOC is ready\n            document.dispatchEvent(new CustomEvent('tocReady'));\n        });\n    <\/script>\n  \n\n\n  <section class=\"section blogText\" id=\"blogText-block_777c450c7dd5491caef6afbe6c8c0032\">\n    <div class=\"blogText__wrapper\">\n        <div class=\"blogText__content\">\n            <p><span style=\"font-weight: 400;\">\u201e<\/span><i><span style=\"font-weight: 400;\">Lid\u00e9, kte\u0159\u00ed \u0159\u00edkaj\u00ed, \u017ee sp\u00ed jako d\u00edt\u011b, obvykle tak dobr\u00fd sp\u00e1nek nemaj\u00ed,<\/span><\/i><span style=\"font-weight: 400;\">\u201c<\/span> <span style=\"font-weight: 400;\">\u0159ekl psycholog Leo. J. Burke. Cit\u00e1t je m\u00ed\u0159en\u00fd na rodi\u010de, kte\u0159\u00ed dob\u0159e v\u011bd\u00ed, \u017ee pravideln\u00fd <\/span><span style=\"font-weight: 400;\">sp\u00e1nek u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> nen\u00ed \u017e\u00e1dn\u00e1 samoz\u0159ejmost. Jsou to pr\u00e1v\u011b rodi\u010de, kte\u0159\u00ed trp\u00ed nedostatkem kvalitn\u00edho sp\u00e1nku bez neust\u00e1l\u00e9ho probouzen\u00ed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nechce va\u0161e d\u00edt\u011b sp\u00e1t? Nebo d\u00edt\u011b nechce sp\u00e1t samo? A co d\u011blat, kdy\u017e se d\u00edt\u011b v noci bud\u00ed a nechce sp\u00e1t? <\/span><span style=\"font-weight: 400;\">Sp\u00e1nkem u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> se budeme zab\u00fdvat v dne\u0161n\u00edm \u010dl\u00e1nku Novakid.<\/span><\/p>\n        <\/div>\n    <\/div>\n  <\/section>\n\n\n  <section class=\"section blogHeadingText\" id=\"blogHeadingText-block_3d83139b11ef5770bbb0a79f105ea848\">\n    <div class=\"blogHeadingText__wrapper\" >\n        <div class=\"blogHeadingText__heading\">\n            <h2 class=\"blogHeadingText__headingItem\" data-blog-heading data-section-id=\"blogHeadingText-block_3d83139b11ef5770bbb0a79f105ea848\">\n                Poruchy sp\u00e1nku u d\u011bt\u00ed            <\/h2>\n        <\/div>\n        <div class=\"blogHeadingText__content\">\n            <p><span style=\"font-weight: 400;\">Ka\u017ed\u00e9 d\u00edt\u011b je jin\u00e9, n\u011bkter\u00e9 rodi\u010de nem\u016f\u017eou dostat z postele, jin\u00e9 mus\u00ed ke sp\u00e1nku p\u0159emlouvat. Rytmus <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> se odli\u0161uje a vyv\u00edj\u00ed se ji\u017e od narozen\u00ed. D\u011bti sp\u00ed na etapy a a\u017e 60 % sp\u00e1nku tvo\u0159\u00ed neklidn\u00fd sp\u00e1nek.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Podle odborn\u00edk\u016f se bohu\u017eel poruchy <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> vyskytuj\u00ed velmi \u010dasto. Uv\u00e1d\u00ed se se 30 a\u017e 50 %.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sou\u010dasn\u00e1 mezin\u00e1rodn\u00ed klasifikace d\u011bl\u00ed poruchy sp\u00e1nku do \u0161esti z\u00e1kladn\u00edch skupin:<\/span><span style=\"font-weight: 400;\"> insomnie, poruchy d\u00fdch\u00e1n\u00ed ve sp\u00e1nku, hypersomnie, poruchy cirkadi\u00e1nn\u00ed rytmicity, parasomnie a abnormn\u00ed pohyby b\u011bhem sp\u00e1nku<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pokud m\u00e1 va\u0161e d\u00edt\u011b probl\u00e9my se sp\u00e1nkem jak\u00e9hokoli druhu, vydejte se za odborn\u00edkem, a\u0165 mu zajist\u00edte spr\u00e1vnou diagn\u00f3zu v\u010das.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">Sp\u00e1nek u d\u011bt\u00ed: tabulka<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><span style=\"font-weight: 400;\">V\u011bk<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Noc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Den\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">Pr\u016fm\u011brn\u00fd sp\u00e1nek<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Novorozenec<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 a\u017e 9 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 hodin (r\u016fzn\u00fd po\u010det zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">16 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">1 m\u011bs\u00edc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 a\u017e 9 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">7 hodin (r\u016fzn\u00fd po\u010det zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">15,5 hodiny<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">3 m\u011bs\u00edce<\/span><\/td>\n<td><span style=\"font-weight: 400;\">9 a\u017e 10 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">4 a\u017e 5 hodin (3 zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">15 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">6 m\u011bs\u00edc\u016f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">10 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">4 hodiny (2 nebo 3 zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">14 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">9 m\u011bs\u00edc\u016f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 hodiny (2 zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">14 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">12 m\u011bs\u00edc\u016f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">3 hodiny (2 zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">14 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">18 m\u011bs\u00edc\u016f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2,5 hodiny (1 zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">13,5 hodiny<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">2 roky<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11 hodin<\/span><\/td>\n<td><span style=\"font-weight: 400;\">2 hodiny (1 zd\u0159\u00edmnut\u00ed)<\/span><\/td>\n<td><span style=\"font-weight: 400;\">13 hodin<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-weight: 400;\">Zdroj:<\/span> <i><span style=\"font-weight: 400;\">BabyCentrer.com\u00a0<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n<h3><span style=\"font-weight: 400;\">Doporu\u010den\u00e9 mno\u017estv\u00ed <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> a dosp\u011bl\u00fdch<\/span><\/h3>\n<p>&nbsp;<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>V\u011bk<\/b><\/td>\n<td><b>Doporu\u010den\u00fd pr\u016fm\u011brn\u00fd celkov\u00fd sp\u00e1nek<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Novorozenec<\/span><\/td>\n<td><span style=\"font-weight: 400;\">14 a\u017e 16 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">4 a\u017e 11 m\u011bs\u00edc\u016f<\/span><\/td>\n<td><span style=\"font-weight: 400;\">12 a\u017e 15 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">1 a\u017e 2 roky<\/span><\/td>\n<td><span style=\"font-weight: 400;\">11 a\u017e 14 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">3 a\u017e 5 let<\/span><\/td>\n<td><span style=\"font-weight: 400;\">10 a\u017e 13 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">6 a\u017e 13 let<\/span><\/td>\n<td><span style=\"font-weight: 400;\">9 a\u017e 11 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">14 a\u017e 17 let<\/span><\/td>\n<td><span style=\"font-weight: 400;\">8 a\u017e 10 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">18 a\u017e 25 let<\/span><\/td>\n<td><span style=\"font-weight: 400;\">7 a\u017e 9 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">25 a\u017e 64 let<\/span><\/td>\n<td><span style=\"font-weight: 400;\">7 a\u017e 9 hodin<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">Nad 64 let<\/span><\/td>\n<td><span style=\"font-weight: 400;\">7 a\u017e 8 hodin<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Doporu\u010den\u00ed od <\/span><i><span style=\"font-weight: 400;\">National Sleep Foundation<\/span><\/i><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<blockquote><p><span style=\"font-weight: 400;\">\u201e<\/span><i><span style=\"font-weight: 400;\">\u010cas je v\u0161ak pouze jedn\u00edm z faktor\u016f, kter\u00e9 mohou ovlivnit nedostatek sp\u00e1nku. Dal\u0161\u00edm faktorem je kvalita<\/span><\/i><span style=\"font-weight: 400;\">,\u201c \u0159\u00edk\u00e1 odborn\u00fd asistent urgentn\u00ed medic\u00edny <\/span><b>Darren P. Mareiniss<\/b><span style=\"font-weight: 400;\">. \u201e<\/span><i><span style=\"font-weight: 400;\">Nap\u0159\u00edklad pokud m\u00e1 n\u011bkdo zkr\u00e1cen\u00fd sp\u00e1nek REM nebo se \u010dasto bud\u00ed, m\u016f\u017ee m\u00edt pocit, \u017ee je nevyspal\u00fd, p\u0159esto\u017ee sp\u00ed doporu\u010den\u00fd po\u010det hodin<\/span><\/i><span style=\"font-weight: 400;\">.\u201c<\/span><\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">REM (Rapid Eye Movement) je nejhlub\u0161\u00ed f\u00e1ze sp\u00e1nku, co se obvykle opakuje n\u011bkolikr\u00e1t za noc a na\u0161e sny jsou v t\u00e9to sp\u00e1nkov\u00e9 f\u00e1zi \u017eiv\u011bj\u0161\u00ed.<\/span><\/p>\n        <\/div>\n    <\/div>\n  <\/section>\n\n\n  <section class=\"section blogImage\" id=\"blogImage-block_6f29b9596f8c3cbca0fcd49b99fe106a\">\n    <div class=\"blogImage__wrapper\" >\n        <div class=\"blogImage__image\">\n            <a href=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1.png\" class=\"glightbox\">\n                <img decoding=\"async\" src=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1.png\" alt=\"Do zdrav\u00e9 denn\u00ed rutiny pat\u0159\u00ed zaji\u0161t\u011bn\u00ed kvalitn\u00edho sp\u00e1nku\" class=\"blogImage__imageItem\" srcset=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1-300x200.png 300w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1-1024x682.png 1024w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1-768x512.png 768w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1-1536x1023.png 1536w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed1-1-1.png 1600w\" >\n                <div class=\"glightbox__zoom\">\n                    <img decoding=\"async\" src=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/themes\/novakid\/public\/img\/icons\/search.svg\" alt=\"Zoom icon\" class=\"style-svg\">\n                <\/div>\n            <\/a>\n        <\/div>\n            <\/div>\n  <\/section>\n\n\n  <section class=\"section blogHeadingText\" id=\"blogHeadingText-block_d694285f746b4677586e52462e782c8a\">\n    <div class=\"blogHeadingText__wrapper\" >\n        <div class=\"blogHeadingText__heading\">\n            <h2 class=\"blogHeadingText__headingItem\" data-blog-heading data-section-id=\"blogHeadingText-block_d694285f746b4677586e52462e782c8a\">\n                Kvalitn\u00ed sp\u00e1nek u d\u011bt\u00ed            <\/h2>\n        <\/div>\n        <div class=\"blogHeadingText__content\">\n            <p><span style=\"font-weight: 400;\">Dobr\u00fd sp\u00e1nek u d\u011bt\u00ed je o usnut\u00ed a udr\u017een\u00ed sp\u00e1nku v pr\u016fb\u011bhu noci. V\u011bt\u0161ina d\u011bt\u00ed se r\u00e1no sama probud\u00ed, kdy\u017e se dostate\u010dn\u011b vysp\u00ed. N\u011bkter\u00e9 d\u011bti maj\u00ed probl\u00e9my s us\u00edn\u00e1n\u00edm, jin\u00e9 se bud\u00ed <\/span><span style=\"font-weight: 400;\">v noci bud\u00ed a necht\u011bj\u00ed sp\u00e1t.<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Us\u00edn\u00e1n\u00ed<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">V\u011bt\u0161ina d\u011bt\u00ed usne do 20 minut od ulehnut\u00ed do postele. To z\u00e1vis\u00ed na jejich celkov\u00e9 \u00fanav\u011b, denn\u00edm re\u017eimu a rutin\u011b us\u00edn\u00e1n\u00ed.\u00a0<\/span><\/p>\n<h4><span style=\"font-weight: 400;\">Udr\u017een\u00ed sp\u00e1nku<\/span><\/h4>\n<p><span style=\"font-weight: 400;\">D\u011bti se v noci p\u0159irozen\u011b kr\u00e1tce probouzej\u00ed, ale nemus\u00ed si toho b\u00fdt v\u011bdomy.<\/span><\/p>\n<h3><span style=\"font-weight: 400;\">P\u0159\u00edznaky nedostate\u010dn\u00e9ho <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dlouhodob\u011b nedostate\u010dn\u011b dlouh\u00fd nebo nedostate\u010dn\u011b kvalitn\u00ed sp\u00e1nek u d\u011bt\u00ed rodi\u010de brzy rozpoznaj\u00ed. Ovliv\u0148uje to jak n\u00e1ladu, tak rozpolo\u017een\u00ed d\u011bt\u00ed. Ty mohou b\u00fdt mrzut\u00e9, nevrl\u00e9 a projevovat znaky \u00fazkosti a deprese. Tak\u00e9 se zhor\u0161uje jejich schopnost koncentrace a pam\u011bti.<\/span><\/p>\n        <\/div>\n    <\/div>\n  <\/section>\n\n\n  <section class=\"section blogHeadingText\" id=\"blogHeadingText-block_3a47da99e136de816d898fc30407516e\">\n    <div class=\"blogHeadingText__wrapper\" >\n        <div class=\"blogHeadingText__heading\">\n            <h2 class=\"blogHeadingText__headingItem\" data-blog-heading data-section-id=\"blogHeadingText-block_3a47da99e136de816d898fc30407516e\">\n                Tipy, jak podpo\u0159it zdrav\u00fd sp\u00e1nek u d\u011bt\u00ed            <\/h2>\n        <\/div>\n        <div class=\"blogHeadingText__content\">\n            <p><span style=\"font-weight: 400;\">O d\u016fle\u017eitosti <\/span><a href=\"https:\/\/www.novakidschool.com\/cs\/blog\/tipy-na-rozvijeni-zdravych-navyku-od-raneho-detstvi\/\"><span style=\"font-weight: 400;\">rozv\u00edjen\u00ed zdrav\u00fdch n\u00e1vyk\u016f od ran\u00e9ho d\u011btstv\u00ed<\/span><\/a><span style=\"font-weight: 400;\"> jsme psali ji\u017e v minulosti. A ty se vztahuj\u00ed tak\u00e9 na spac\u00ed n\u00e1vyky d\u011bt\u00ed. Kvalitn\u00ed sp\u00e1nek u d\u011bt\u00ed m\u00e1 z\u00e1sadn\u00ed vliv na jejich fyzick\u00e9, du\u0161evn\u00ed a emocion\u00e1ln\u00ed zdrav\u00ed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bez dostate\u010dn\u00e9ho mno\u017estv\u00ed kvalitn\u00edho sp\u00e1nku mohou d\u011bti trp\u011bt <\/span><span style=\"font-weight: 400;\">poruchami kognitivn\u00edch funkc\u00ed a chov\u00e1n\u00ed, kter\u00e9 mohou ovlivnit jejich \u0161koln\u00ed v\u00fdsledky, soci\u00e1ln\u00ed interakce a celkov\u00e9 zdrav\u00ed<\/span><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Optim\u00e1ln\u00ed r\u016fst a v\u00fdvoj sv\u00e9ho d\u00edt\u011bte si p\u0159eje ka\u017ed\u00fd rodi\u010d a zaji\u0161t\u011bn\u00ed kvalitn\u00edho sp\u00e1nku je nezbytn\u00e9. Proto je d\u016fle\u017eit\u00e9 nastaven\u00ed d\u016fsledn\u00e9ho re\u017eimu \u010di zaveden\u00ed ritu\u00e1l\u016f p\u0159ed span\u00edm.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">K nedostatku <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> m\u016f\u017ee doch\u00e1zet z r\u016fzn\u00fdch d\u016fvod\u016f, v\u010detn\u011b stresu, nedostatku rutiny nebo struktury, nevhodn\u00fdch ritu\u00e1l\u016f p\u0159ed span\u00edm nebo rodi\u010dovsk\u00fdch postup\u016f, kter\u00e9 nepodporuj\u00ed spr\u00e1vn\u00e9 sp\u00e1nkov\u00e9 n\u00e1vyky.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Je d\u016fle\u017eit\u00e9, aby rodi\u010de rozpoznali p\u0159\u00edznaky poruch <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> v\u010das a mohli situaci \u0159e\u0161it d\u0159\u00edve, ne\u017e se z n\u00ed stane chronick\u00fd probl\u00e9m. Tady je p\u00e1r tip\u016f, jak p\u0159isp\u011bt k lep\u0161\u00edmu <\/span><span style=\"font-weight: 400;\">sp\u00e1nku u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n        <\/div>\n    <\/div>\n  <\/section>\n\n\n  <section class=\"section blogImage\" id=\"blogImage-block_26068d3dcab8d648daf578ebda4cd8b6\">\n    <div class=\"blogImage__wrapper\" >\n        <div class=\"blogImage__image\">\n            <a href=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2.jpeg\" class=\"glightbox\">\n                <img decoding=\"async\" src=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2.jpeg\" alt=\"Matka ukl\u00e1d\u00e1 d\u00edt\u011b ke sp\u00e1nku\" class=\"blogImage__imageItem\" srcset=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2-300x169.jpeg 300w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2-1024x576.jpeg 1024w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2-768x432.jpeg 768w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2-1536x864.jpeg 1536w, https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/uploads\/2023\/04\/unnamed2.jpeg 1600w\" >\n                <div class=\"glightbox__zoom\">\n                    <img decoding=\"async\" src=\"https:\/\/www.novakidschool.com\/cs\/blog\/wp-content\/themes\/novakid\/public\/img\/icons\/search.svg\" alt=\"Zoom icon\" class=\"style-svg\">\n                <\/div>\n            <\/a>\n        <\/div>\n            <\/div>\n  <\/section>\n\n\n  <section class=\"section blogText\" id=\"blogText-block_ab7dea867a0a18d9d133017b061260e3\">\n    <div class=\"blogText__wrapper\">\n        <div class=\"blogText__content\">\n            <p><b>Nastolte rutinu p\u0159ed span\u00edm<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pravideln\u00e1 rutina p\u0159ed samotn\u00fdm <\/span><span style=\"font-weight: 400;\">sp\u00e1nkem u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\"> je prvn\u00edm z\u00e1sadn\u00edm pravidlem, jak doc\u00edlit kvalitn\u00edho a nep\u0159eru\u0161ovan\u00e9ho sp\u00e1nku. Kdy\u017e se d\u00edt\u011b odeb\u00edr\u00e1 ke sp\u00e1nku ve stejnou dobu, podporuj\u00ed se t\u00edm sp\u00e1nkov\u00e9 vzorce.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rutina m\u016f\u017ee zahrnovat uklid\u0148uj\u00edc\u00ed bylinkov\u00fd \u010daj, ve\u010dern\u00ed sprchu, \u010dten\u00ed knihy nebo rekapitulaci pozitivn\u00edch ud\u00e1lost\u00ed uplynul\u00e9ho dne. D\u011btem sv\u011bd\u010d\u00ed stereotyp, ide\u00e1ln\u011b si m\u016f\u017eete vytvo\u0159it sv\u016fj vlastn\u00ed ritu\u00e1l.<\/span><\/p>\n<p><b>Pravideln\u00e1 doba sp\u00e1nku a bd\u011bn\u00ed<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Pokuste se dodr\u017eovat \u010das, kdy va\u0161e d\u00edt\u011b chod\u00ed sp\u00e1t a kdy vst\u00e1v\u00e1. Pom\u00e1h\u00e1te t\u00edm udr\u017eovat t\u011blesn\u00e9 hodiny d\u00edt\u011bte v pravideln\u00e9m rytmu. Ide\u00e1ln\u011b \u010das dodr\u017eujte v rozmez\u00ed 1-2 hodin i p\u0159es v\u00edkendy a pr\u00e1zdniny.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pravideln\u00fd \u010das na us\u00edn\u00e1n\u00ed pat\u0159\u00ed do spr\u00e1vn\u00e9 organizace \u010dasu, neboli <\/span><a href=\"https:\/\/www.novakidschool.com\/cs\/blog\/tipy-jak-naucit-deti-zvladnout-time-management\/\"><span style=\"font-weight: 400;\">time managementu<\/span><\/a><span style=\"font-weight: 400;\">, se kterou se doporu\u010duje za\u010d\u00edt u d\u011bt\u00ed u\u017e v ran\u00e9m v\u011bku.<\/span><\/p>\n<p><b>Relax p\u0159ed span\u00edm\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Zklidn\u011bte va\u0161e d\u00edt\u011b, aby se p\u0159ed span\u00edm uvolnilo. Nikdo ho nezn\u00e1 tak dob\u0159e jako vy, proto nejl\u00e9pe sami v\u00edte, co na n\u011bj funguje. Vyzkou\u0161et m\u016f\u017eete \u010detbu knihy, poslech relaxa\u010dn\u00ed hudby, ve\u010dern\u00ed j\u00f3gu, meditaci \u010di dechov\u00e9 cvi\u010den\u00ed.<\/span><\/p>\n<p><b>Ve\u010de\u0159e ve spr\u00e1vn\u00fd \u010das<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Zajist\u011bte, a\u0165 va\u0161e d\u00edt\u011b j\u00ed spr\u00e1vn\u00e9 mno\u017estv\u00ed j\u00eddla v rozumnou dobu p\u0159ed usnut\u00edm. Hlad i pocit nadm\u011brn\u00e9 sytosti m\u016f\u017ee zp\u016fsobit, \u017ee se d\u00edt\u011b bude c\u00edtit nepohodln\u011b. A to m\u016f\u017ee zt\u00ed\u017eit us\u00edn\u00e1n\u00ed. D\u011bti by nem\u011bly chodit do postele chodit p\u0159ejeden\u00e9 ani hladov\u00e9.\u00a0<\/span><\/p>\n<p><b>Omezen\u00ed stimulace<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Star\u0161\u00ed d\u011bti by se v odpoledn\u00edch hodin\u00e1ch m\u011bli vyhnout n\u00e1poj\u016fm s obsahem kofeinu. Mlad\u0161\u00ed d\u011bti by nem\u011bli takov\u00e9 n\u00e1poje p\u00edt v\u016fbec. Naopak je vhodn\u00e9 pod\u00e1vat bylinkov\u00e9 zklid\u0148uj\u00edc\u00ed \u010daje.\u00a0<\/span><\/p>\n<p><b>P\u0159im\u011b\u0159en\u00e9 pohybov\u00e9 aktivity<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Dostate\u010dn\u00e9 mno\u017estv\u00ed fyzick\u00e9ho pohybu b\u011bhem dne je pro zdrav\u00fd sp\u00e1nek u d\u011bt\u00ed p\u0159\u00ednosn\u00fd. Ale p\u0159\u00edli\u0161 dynamick\u00e9 aktivity, co zvy\u0161uj\u00ed hladinu adrenalinu v krvi, se samoz\u0159ejm\u011b nedoporu\u010duj\u00ed.<\/span><\/p>\n<p><b>Zkontrolujte hluk a sv\u011btlo v d\u011btsk\u00e9m pokoji<\/b><\/p>\n<p><span style=\"font-weight: 400;\">D\u011btsk\u00fd pokoj by m\u011bl b\u00fdt vyv\u011btran\u00fd, tich\u00fd a nep\u0159etopen\u00fd. Nem\u011bly by b\u00fdt zapnut\u00e9 \u017e\u00e1dn\u00e9 blikaj\u00edc\u00ed hodiny, po\u010d\u00edta\u010d \u010di mobil.\u00a0\u00a0<\/span><\/p>\n<p><b>Vhodn\u00e1 postel<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Spr\u00e1vn\u00e1 matrace je z\u00e1klad, stejn\u011b tak jako vhodn\u00e1 p\u0159ikr\u00fdvka pro dan\u00e9 ro\u010dn\u00ed obdob\u00ed, aby se d\u00edt\u011b nepotilo, nebo mu naopak nebyla v noci zima. Postel by tak\u00e9 m\u011bla slou\u017eit v\u00fdslovn\u011b pro span\u00ed, nem\u011blo by se v n\u00ed j\u00edst nebo hr\u00e1t po\u010d\u00edta\u010dov\u00e9 hry.<\/span><\/p>\n<p><b>Omezte modr\u00e9 sv\u011btlo<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Podle v\u00fdzkum\u016f naru\u0161uje modr\u00e9 sv\u011btlo sp\u00e1nek a p\u0159irozen\u00fd biorytmus z jednoduch\u00e9ho d\u016fvodu: sni\u017euje hladinu melatoninu. Proto omezte vystaven\u00ed d\u011bt\u00ed po\u010d\u00edta\u010d\u016fm, mobil\u016fm a sledov\u00e1n\u00ed televize p\u0159ibli\u017en\u011b 3 hodiny p\u0159ed ulo\u017een\u00edm do postele.<\/span><\/p>\n<p><b>Claude Gronfier<\/b><span style=\"font-weight: 400;\">, neurobiolog p\u016fsob\u00edc\u00ed ve francouzsk\u00e9m st\u00e1tn\u00edm \u00fastavu zdravotnictv\u00ed a l\u00e9ka\u0159sk\u00e9ho v\u00fdzkumu INSERM, tvrd\u00ed n\u00e1sleduj\u00edc\u00ed:<\/span><\/p>\n<blockquote><p><i><span style=\"font-weight: 400;\">&#8222;Vystaven\u00ed modr\u00e9mu sv\u011btlu zp\u016fsobuje zpo\u017e\u010fov\u00e1n\u00ed biologick\u00fdch hodin, tedy oddalov\u00e1n\u00ed usnut\u00ed a n\u00e1sledn\u00fd nedostatek sp\u00e1nku. Znepokojuj\u00edc\u00ed je to v p\u0159\u00edpad\u011b lid\u00ed pracuj\u00edc\u00edch na sm\u011bny a t\u011bch, kte\u0159\u00ed se pozd\u011b ve\u010der vystavuj\u00ed modr\u00e9mu sv\u011btlu z podsv\u00edcen\u00fdch obrazovek, zejm\u00e9na pak d\u011bt\u00ed a dosp\u00edvaj\u00edc\u00edch&#8220;.<\/span><\/i><\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Je t\u00e9ma dne\u0161n\u00edho \u010dl\u00e1nku aktu\u00e1ln\u00ed tak\u00e9 u v\u00e1s doma? M\u00e1te pro ostatn\u00ed rodi\u010de n\u011bjak\u00e9 tipy, jak zajistit kvalitn\u00ed <\/span><span style=\"font-weight: 400;\">sp\u00e1nek u d\u011bt\u00ed<\/span><span style=\"font-weight: 400;\">? Budeme r\u00e1di, kdy n\u00e1m v\u011bd\u011bt v koment\u00e1\u0159\u00edch n\u00ed\u017ee.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A nezapome\u0148te Novakid n\u00e1sledovat na soci\u00e1ln\u00edch s\u00edt\u00edch <\/span><a href=\"https:\/\/www.instagram.com\/novakid_czech\/\"><span style=\"font-weight: 400;\">Instagram<\/span><\/a><span style=\"font-weight: 400;\"> nebo <\/span><a href=\"https:\/\/www.facebook.com\/novakidczech\/\"><span style=\"font-weight: 400;\">Facebook<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n        <\/div>\n    <\/div>\n  <\/section>\n","protected":false},"excerpt":{"rendered":"<p>Co d\u011blat, kdy\u017e d\u00edt\u011b nechce sp\u00e1t? Jak zajistit pravideln\u00fd a zdrav\u00fd sp\u00e1nek u d\u011bt\u00ed? V\u00edce se dozv\u00edte v posledn\u00edm \u010dl\u00e1nku online \u0161koly angli\u010dtiny Novakid.<\/p>\n","protected":false},"author":3,"featured_media":1287,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[13],"tags":[],"class_list":["post-1286","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-novakid-pro-rodice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Jak doc\u00edlit lep\u0161\u00edho a pravideln\u00e9ho sp\u00e1nku u d\u011bt\u00ed | Novakid<\/title>\n<meta name=\"description\" content=\"Co d\u011blat, kdy\u017e d\u00edt\u011b nechce sp\u00e1t? Jak zajistit pravideln\u00fd a zdrav\u00fd sp\u00e1nek u d\u011bt\u00ed? 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