{"id":22138,"date":"2018-08-14T09:40:13","date_gmt":"2018-08-14T07:40:13","guid":{"rendered":"http:\/\/miroslavo.com\/jak-zustat-produktivni-cast-1-kvalitni-spanek\/"},"modified":"2018-08-14T09:40:13","modified_gmt":"2018-08-14T08:40:13","slug":"jak-zustat-produktivni-cast-1-kvalitni-spanek","status":"publish","type":"post","link":"https:\/\/www.miroslavo.com\/cs\/jak-zustat-produktivni-cast-1-kvalitni-spanek\/","title":{"rendered":"Jak z\u016fstat produktivn\u00ed \u010d\u00e1st 1\u2014Kvalitn\u00ed sp\u00e1nek"},"content":{"rendered":"

B\u00fdt produktivn\u00ed je ned\u00edlnou sou\u010d\u00e1st\u00ed pr\u00e1ce na voln\u00e9 noze, tv\u016frce, nez\u00e1visl\u00e9ho pracovn\u00edka a v podstat\u011b ka\u017ed\u00e9ho \u010dlov\u011bka, kter\u00fd m\u00e1 n\u011bjak\u00e9 c\u00edle. B\u00fdt zodpov\u011bdn\u00fd za sv\u016fj osud m\u016f\u017ee b\u00fdt velkou z\u00e1t\u011b\u017e\u00ed a dok\u00e1\u017ee vskutku otestovat na\u0161e s\u00edly.<\/p>\n

Neexistuje \u017e\u00e1dn\u00e1 kouzeln\u00e1 v\u011bc, kterou byste mohli ud\u011blat, abyste byli n\u00e1hle vysoce produktivn\u00ed, motivovan\u00ed a kreativn\u00ed. Vy\u017eaduje to dlouhodob\u00e9 odhodl\u00e1n\u00ed k dosa\u017een\u00ed dlouhodob\u00e9ho \u00fa\u010dinku. Je to stejn\u00e9 jako u fitness, nem\u016f\u017eete\u2014zdrav\u00fdm zp\u016fsobem\u2014n\u00e1hle nabrat nebo shodit 20 kg za m\u011bs\u00edc. Tot\u00e9\u017e plat\u00ed u produktivity, motivace, kreativity a my\u0161len\u00ed. Je to ot\u00e1zka trval\u00e9ho \u00fasil\u00ed, rutiny a praxe.<\/p>\n

[blockquote text=“Chcete-li z\u016fstat produktivn\u00ed, je zapot\u0159eb\u00ed pro to n\u011bco ud\u011blat.“ text_color=““ width=““ line_height=“undefined“ background_color=““ border_color=““ show_quote_icon=“yes“ quote_icon_color=““]<\/p>\n

Po absolvov\u00e1n\u00ed univerzity jsem zkoumal r\u016fzn\u00e9 techniky a metody. St\u00e1le se u\u010d\u00edm ka\u017ed\u00fd den, ale domn\u00edv\u00e1m se, \u017ee jsem ji\u017e nashrom\u00e1\u017edil n\u011bjak\u00e9 to moudro za svou kari\u00e9ru<\/a> a mohu n\u011bco sd\u00edlet o tom, jak si zachovat ostr\u00fd, produktivn\u00ed a tv\u016fr\u010d\u00ed p\u0159\u00edstup. M\u00fdm pl\u00e1nem je rozd\u011blit tento \u010dl\u00e1nek na n\u011bkolik \u010d\u00e1st\u00ed, proto\u017ee ka\u017ed\u00e1 z nich si zaslou\u017e\u00ed vlastn\u00ed m\u00edsto a \u010das.<\/p>\n

Jak se tedy \u010dlov\u011bk dok\u00e1\u017ee udr\u017eet v kondici? Jednou odpov\u011bd\u00ed je dobr\u00fd sp\u00e1nek.<\/h2>\n

Dobr\u00fd sp\u00e1nkov\u00fd re\u017eim a rutina jsou nezbytn\u00e9 k udr\u017een\u00ed energie, zdrav\u00ed a produktivity. Tr\u00e1v\u00edme 1\/3 na\u0161eho \u017eivota span\u00edm, a proto bychom k n\u011bmu m\u011bli p\u0159istupovat s respektem a opatrnost\u00ed.<\/p>\n

Rozs\u00e1hl\u00e9 v\u00fdzkumy byly provedeny s ohledem na optim\u00e1ln\u00ed \u010das pot\u0159ebn\u00fd pro kvalitn\u00ed sp\u00e1nek. V\u011bdeck\u00fd \u010dl\u00e1nek publikovan\u00fd v roce 2015<\/a> doporu\u010duje dosp\u011bl\u00fdm osob\u00e1m 7 a\u017e 9 hodin sp\u00e1nku.<\/p>\n

Osobn\u011b experimentuji s r\u016fzn\u00fdmi metody a cykly sp\u00e1nku a mohu potvrdit, \u017ee kdy\u017e sp\u00edm v\u00edce ne\u017e 9 hodin, zaznamen\u00e1v\u00e1m bolesti hlavy pramen\u00edc\u00ed od krku a obecn\u00fd nedostatek motivace. Pokud sp\u00edm m\u00e9n\u011b ne\u017e 7 hodin, c\u00edtim \u00fazkost, stres, hyperaktivitu, netrp\u011blivost a z\u00e1vrat\u011b.<\/p>\n

Stejn\u011b jako v\u0161e ostatn\u00ed, i sp\u00e1nek je o experimentov\u00e1n\u00ed a nalezen\u00ed Va\u0161eho ide\u00e1ln\u00edho \u010dasu. Doposud jsem spal kolem 9 hodin. Ned\u00e1vno jsem ale stla\u010dil tento \u010das na 8-8,5 hodiny. Zd\u00e1 se, \u017ee tato zm\u011bna se mnou velmi dob\u0159e rezonuje a moje bolest hlavy a bolesti u krku jsou pry\u010d. Ale pro v\u00e1s to m\u016f\u017ee b\u00fdt zcela jin\u00e9, proto experimentujte a analyzujte r\u016fzn\u00e9 cykly, abyste zjistili co funguje. Pokuste se pou\u017e\u00edvat n\u011bkter\u00e9 mobiln\u00ed aplikace, jako je nap\u0159. Sleep Cycle<\/a>. Pom\u00e1h\u00e1 sledovat sp\u00e1nek a probud\u00ed v\u00e1s p\u0159\u00edjemn\u00fdmi melodiemi.<\/p>\n

Dal\u0161\u00ed d\u016fle\u017eitou v\u011bc\u00ed je p\u0159estat pracovat nejm\u00e9n\u011b hodinu p\u0159ed span\u00edm nebo obecn\u011b p\u0159estat d\u011blat jakoukoli \u010dinnost, kter\u00e1 uvol\u0148uje adrenalin do va\u0161eho t\u011bla. Nejhor\u0161\u00ed je zah\u00e1jit novou \u00falohu t\u011bsn\u011b p\u0159ed span\u00edm, proto\u017ee to obvykle vede k p\u0159eru\u0161ovan\u00e9mu a tedy \u0161patn\u00e9mu sp\u00e1nku.<\/p>\n

Tak\u00e9 po\u017e\u00edrat ve velk\u00e9m nebo p\u00edt kofeinovan\u00e9 n\u00e1poje a alkohol nen\u00ed dobr\u00fd n\u00e1pad p\u0159ed sp\u00e1nkem. Stejn\u011b jako pou\u017e\u00edv\u00e1n\u00ed elektronick\u00fdch za\u0159\u00edzen\u00ed. Zbavte se tedy v\u0161ech ne\u017e\u00e1douc\u00edch v\u011bc\u00ed, kter\u00e9 vzbuzuj\u00ed stres, energii a \u00fazkost pokud chcete sp\u00e1t dob\u0159e!<\/p>\n

Pokud se v\u00e1m nepoda\u0159\u00ed dos\u00e1hnout ide\u00e1ln\u00edho sp\u00e1nku v noci a c\u00edt\u00edte se trochu unaven\u00fd dal\u0161\u00ed den, zd\u0159\u00edm\u011bte si na hodinu, ide\u00e1ln\u011b brzy odpoledne a dop\u0159ejte si kvalitn\u00ed odpo\u010dinek. T\u00edmto zp\u016fsobem budete moci v noci v pohod\u011b usnout.<\/p>\n

Obecn\u011b plat\u00ed, \u017ee je dobr\u00e9 vn\u00edmat co funguje a co zase ne. Jakmile to zjist\u00edte, dr\u017ete se toho ka\u017ed\u00fd den v\u010detn\u011b v\u00edkend\u016f. Pokud vst\u00e1v\u00e1te v 7 hodin po cel\u00fd t\u00fdden do pr\u00e1ce, m\u011bli byste se probudit zhruba ve stejnou dobu b\u011bhem v\u00edkendu. Najd\u011bte si ide\u00e1ln\u00ed \u010dasov\u00e9 okno a dodr\u017eujte ho.<\/p>\n

[blockquote text=“To neznamen\u00e1, \u017ee by m\u011bl \u010dlov\u011bk b\u00fdt otrokem rutiny, ale m\u00edt strukturu je prosp\u011b\u0161n\u00e9.“ text_color=““ width=““ line_height=“undefined“ background_color=““ border_color=““ show_quote_icon=“yes“ quote_icon_color=““]<\/p>\n

Domn\u00edv\u00e1m se, \u017ee ze za\u010d\u00e1tku V\u00e1s p\u0159\u00edsn\u00e1 rutina dostane na dobrou cestu, ale pozd\u011bji, jakmile jste na to zvykl\u00ed, poslouchejte sv\u00e9 t\u011blo a d\u011blejte to z \u010deho m\u00e1te dobr\u00fd pocit.<\/p>\n

… a jak\u00e9 jsou va\u0161e zku\u0161enosti se sp\u00e1nkem? Jak ovliv\u0148uje v\u00e1\u0161 ka\u017edodenn\u00ed \u017eivot?[:]<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u00fdt produktivn\u00ed je ned\u00edlnou sou\u010d\u00e1st\u00ed pr\u00e1ce na voln\u00e9 noze, tv\u016frce, nez\u00e1visl\u00e9ho pracovn\u00edka a v podstat\u011b ka\u017ed\u00e9ho \u010dlov\u011bka, kter\u00fd m\u00e1 n\u011bjak\u00e9 c\u00edle. B\u00fdt zodpov\u011bdn\u00fd za sv\u016fj osud m\u016f\u017ee b\u00fdt velkou z\u00e1t\u011b\u017e\u00ed a dok\u00e1\u017ee vskutku otestovat na\u0161e s\u00edly. Neexistuje \u017e\u00e1dn\u00e1 kouzeln\u00e1 v\u011bc, kterou byste mohli ud\u011blat, abyste byli n\u00e1hle vysoce produktivn\u00ed, motivovan\u00ed a kreativn\u00ed. Vy\u017eaduje to dlouhodob\u00e9 […]<\/p>\n","protected":false},"author":1,"featured_media":24047,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[],"tags":[],"class_list":["post-22138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/posts\/22138","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/comments?post=22138"}],"version-history":[{"count":0,"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/posts\/22138\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/media\/24047"}],"wp:attachment":[{"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/media?parent=22138"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/categories?post=22138"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.miroslavo.com\/cs\/wp-json\/wp\/v2\/tags?post=22138"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}