[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/www.mons.cz\/menopauza-a-nespavost\/#Article","mainEntityOfPage":"https:\/\/www.mons.cz\/menopauza-a-nespavost\/","headline":"Menopauza a nespavost","name":"Menopauza a nespavost","description":"Jestli je v\u00e1m kolem pades\u00e1ti, tak je mo\u017en\u00e1 bude na vin\u011b menopauza. Jak se bl\u00ed\u017e\u00ed menopauza nebo u\u017e je s v\u00e1mi, doch\u00e1z\u00ed k tomu, \u017ee va\u0161e vaje\u010dn\u00edky p\u0159est\u00e1vaj\u00ed produkovat hormony progesteron a estrogen. Jejich pokles pak zp\u016fsobuje to nep\u0159\u00edjemn\u00e9 no\u010dn\u00ed pocen\u00ed, n\u00e1valy horka. A to v\u00e1s vzbud\u00ed. Ne\u017e to odezn\u00ed, trv\u00e1 to n\u011bkolik minut, i […]","datePublished":"2023-05-07","dateModified":"2023-05-07","author":{"@type":"Person","@id":"https:\/\/www.mons.cz\/author\/#Person","name":"","url":"https:\/\/www.mons.cz\/author\/","identifier":1,"image":{"@type":"ImageObject","@id":"https:\/\/secure.gravatar.com\/avatar\/7c144e1de0ecc43e7a8353c804f0c7ea63c9554336576e7048c4bdeaa59bbbbb?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/7c144e1de0ecc43e7a8353c804f0c7ea63c9554336576e7048c4bdeaa59bbbbb?s=96&d=mm&r=g","height":96,"width":96}},"publisher":{"@type":"Organization","name":"mons.cz","logo":{"@type":"ImageObject","@id":"\/logo.png","url":"\/logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/www.mons.cz\/wp-content\/uploads\/img_a308679_w2384_t1519806010.jpg","url":"https:\/\/www.mons.cz\/wp-content\/uploads\/img_a308679_w2384_t1519806010.jpg","height":0,"width":0},"url":"https:\/\/www.mons.cz\/menopauza-a-nespavost\/","wordCount":542,"articleBody":"Jestli je v\u00e1m kolem pades\u00e1ti, tak je mo\u017en\u00e1 bude na vin\u011b menopauza. Jak se bl\u00ed\u017e\u00ed menopauza nebo u\u017e je s v\u00e1mi, doch\u00e1z\u00ed k tomu, \u017ee va\u0161e vaje\u010dn\u00edky p\u0159est\u00e1vaj\u00ed produkovat hormony progesteron a estrogen. Jejich pokles pak zp\u016fsobuje to nep\u0159\u00edjemn\u00e9 no\u010dn\u00ed pocen\u00ed, n\u00e1valy horka. A to v\u00e1s vzbud\u00ed. Ne\u017e to odezn\u00ed, trv\u00e1 to n\u011bkolik minut, i t\u0159eba hodinu. To se nem\u016f\u017ee nikdo divit, \u017ee jste nevyspal\u00e1 a m\u00e1te toho v\u0161eho dost.
 Nepodl\u00e9hejte frustraci! Nep\u0159id\u00e1vejte k probl\u00e9m\u016fm je\u0161t\u011b depresi! Zkuste s t\u00edm n\u011bco d\u011blat. Porad\u00edme v\u00e1m n\u011bkolik strategi\u00ed, jak nep\u0159\u00edjemn\u00e9 pot\u00ed\u017ee zm\u00edrnit a u\u017e\u00edt si pot\u0159ebn\u00fd odpo\u010dinek.
 
 Jezte pravideln\u011b a cvi\u010dte
 Tak tato rada je univerz\u00e1ln\u00ed. Plat\u00ed v jak\u00e9mkoli v\u011bku, pro ka\u017ed\u00e9ho. Pro \u017eeny s menopauzou dvojn\u00e1sob. N\u00e1val\u016fm horka budete \u00fa\u010dinn\u011b \u010delit, kdy\u017e budete j\u00edst men\u0161\u00ed porce, pravideln\u011b. A k tomu p\u0159id\u00e1te ka\u017edodenn\u00ed pohyb. Vyvarujte se tak\u00e9 konzumaci p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9ho j\u00eddla p\u0159ed span\u00edm, to na sladk\u00fdch snech rozhodn\u011b nep\u0159id\u00e1 a va\u0161e probl\u00e9my jen zhor\u0161\u00ed.
 
 Sp\u011bte ve voln\u00e9m oble\u010den\u00ed
 Pou\u017e\u00edvejte volnou ko\u0161ilku \u010di py\u017eamo voln\u00e9ho st\u0159ihu. Samoz\u0159ejm\u011b z p\u0159\u00edrodn\u00edch vl\u00e1ken, jako je bavlna. Jen tak. poko\u017eka m\u016f\u017ee \u201ed\u00fdchat\u201c voln\u011bji. Bavlna l\u00e9pe odv\u00e1d\u00ed vlhkost a p\u0159itom udr\u017euje teplo kolem va\u0161eho t\u011bla.
 
 Chladn\u011bji v lo\u017enici
 To samoz\u0159ejm\u011b ke sp\u00e1nkov\u00e9 hygien\u011b neodmysliteln\u011b pat\u0159\u00ed. V zim\u011b nen\u00ed probl\u00e9m chladn\u011bj\u0161\u00ed lo\u017enici zajistit. M\u00e9n\u011b topit a v\u011btrat. V l\u00e9t\u011b je to hor\u0161\u00ed. Ale hork\u00e9 noci v\u00e1m m\u016f\u017ee zp\u0159\u00edjemnit i jen stoln\u00ed ventil\u00e1tor, kter\u00fd zajist\u00ed pohyb vzduchu v m\u00edstnosti.
 
 Pozor na pikantn\u00ed potraviny
 Vyvol\u00e1vaj\u00ed pocit horka, co\u017e p\u0159i va\u0161ich probl\u00e9mech nen\u00ed \u017e\u00e1douc\u00ed. Jsou dobr\u00e9 na sn\u00ed\u017een\u00ed cholesterolu a krevn\u00edho tlaku, ale v menopauze vyvol\u00e1vaj\u00ed je\u0161t\u011b v\u011bt\u0161\u00ed n\u00e1valy horka. Sni\u017ete jejich konzumaci na minimum, hlavn\u011b je nejezte p\u0159ed span\u00edm.
 
 Pozor na n\u00e1vykov\u00e9 l\u00e1tky
 M\u00e1me na mysli ty leg\u00e1ln\u00ed \u2013 kofein, alkohol a nikotin. \u017de v\u00e1m sklenka v\u00edne\u010dka p\u0159ed span\u00edm pom\u016f\u017ee usnout? Jist\u011b, ale alkohol zasahuje do va\u0161eho p\u0159irozen\u00e9ho sp\u00e1nkov\u00e9ho cyklu. Je dost pravd\u011bpodobn\u00e9, \u017ee se v noci budete zase budit nebo se vzbud\u00edte d\u0159\u00edve. A zase budete bez odpo\u010dinku.
 
 M\u00e9n\u011b stresu
 Ono se to jednodu\u0161e \u0159ekne, ale h\u016f\u0159 provede. Ale zkuste to. Stres zvy\u0161uje citlivost na zm\u011bny teploty. To m\u016f\u017ee vyvolat n\u00e1valy horka a pocen\u00ed. Vyzkou\u0161ejte relaxa\u010dn\u00ed techniky. T\u0159eba mas\u00e1\u017ee, j\u00f3gu nebo pilates. Jste chronicky \u00fazkostn\u00e1 nebo depresivn\u00ed? Nesty\u010fte se zbyte\u010dn\u011b a nav\u0161tivte kone\u010dn\u011b l\u00e9ka\u0159e. Sch\u00e1zejte se s p\u0159\u00e1teli. Hlavn\u011b se \u017eenami, kter\u00e9 probl\u00e9my s menopauzou ji\u017e znaj\u00ed. Jejich podpora a porozum\u011bn\u00ed v\u00e1s zbav\u00ed \u00fazkosti a dod\u00e1 pot\u0159ebnou energii.
                                                                                                                                                                                                                                                                                                                                                                                         4.3\/5 - (12 votes)        "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Menopauza a nespavost","item":"https:\/\/www.mons.cz\/menopauza-a-nespavost\/#breadcrumbitem"}]}]