Co lze vlastn\u011b m\u011b\u0159it?<\/h2>\n
Hned v \u00favodu je nutn\u00e9 podotknout, \u017ee schopnost m\u011b\u0159it sp\u00e1nek nen\u00ed zdaleka jen dom\u00e9nou chytr\u00fdch hodinek a n\u00e1ramk\u016f. Um\u00ed to tak\u00e9 dal\u0161\u00ed za\u0159\u00edzen\u00ed, kter\u00e1 se nap\u0159\u00edklad p\u0159ip\u00ednaj\u00ed k pol\u0161t\u00e1\u0159i nebo sleduj\u00ed sp\u00e1\u010de z no\u010dn\u00edho stolku. Schopnosti t\u011bchto za\u0159\u00edzen\u00ed se li\u0161\u00ed, ale mezi b\u011b\u017en\u00e9 funkce pat\u0159\u00ed:<\/p>\n
- \n
- D\u00e9lka sp\u00e1nku<\/b>: d\u00edky sledov\u00e1n\u00ed doby, po kterou jste neaktivn\u00ed, mohou za\u0159\u00edzen\u00ed zaznamen\u00e1vat, kdy ve\u010der us\u00edn\u00e1te a v kolik hodin se r\u00e1no probouz\u00edte.<\/li>\n
- Kvalita sp\u00e1nku<\/b>: za\u0159\u00edzen\u00ed mohou detekovat p\u0159eru\u0161ovan\u00fd sp\u00e1nek a informovat v\u00e1s o tom, kdy se v noci p\u0159evalujete nebo bud\u00edte.<\/li>\n
- F\u00e1ze sp\u00e1nku<\/b>: n\u011bkter\u00e9 p\u0159\u00edstroje sleduj\u00ed f\u00e1ze va\u0161eho sp\u00e1nku, \u010d\u00e1st z nich dok\u00e1\u017ee na\u010dasovat bud\u00edk tak, aby se spustil v dob\u011b, kdy sp\u00edte m\u00e9n\u011b hlubok\u00fdm sp\u00e1nkem. Teoreticky to usnad\u0148uje va\u0161e probuzen\u00ed.<\/li>\n
- Faktory prost\u0159ed\u00ed<\/b>: n\u011bkter\u00e1 za\u0159\u00edzen\u00ed zaznamen\u00e1vaj\u00ed faktory prost\u0159ed\u00ed, jako je mno\u017estv\u00ed sv\u011btla nebo teplota v lo\u017enici.<\/li>\n
- Faktory \u017eivotn\u00edho stylu<\/b>: n\u011bkter\u00e9 trackery po\u017eaduj\u00ed zad\u00e1n\u00ed informac\u00ed o \u010dinnostech, kter\u00e9 mohou ovlivnit sp\u00e1nek, nap\u0159\u00edklad kolik jste vypili kofeinu, kdy jste jedli nebo zda se c\u00edt\u00edte b\u00fdt ve stresu.<\/li>\n<\/ul>\n
![\"Sp\u00e1nek](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Spanek-lze-merit-napriklad-pomoci-sluchatek.jpg\")
<\/a>Sp\u00e1nek lze m\u011b\u0159it nap\u0159\u00edklad pomoc\u00ed sluch\u00e1tek<\/figcaption><\/figure>\n Jak vypad\u00e1 typick\u00fd sp\u00e1nek?<\/h2>\n
Ve sp\u00e1nku str\u00e1v\u00edte p\u0159ibli\u017en\u011b t\u0159etinu sv\u00e9ho \u017eivota, p\u0159i\u010dem\u017e mno\u017estv\u00ed a kvalita sp\u00e1nku maj\u00ed obrovsk\u00fd vliv<\/b> na ve\u0161ker\u00fd zbytek va\u0161eho \u017eivota. Je tedy p\u0159irozen\u00e9, \u017ee v\u00e1s m\u016f\u017ee zaj\u00edmat, jak dlouho skute\u010dn\u011b sp\u00edte a zda m\u00e1te dostatek kvalitn\u00edho sp\u00e1nku.<\/p>\n
\n\t\t\t \n\t\t\t\t![\"Takto](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Takto-meri-spanek-hodinky-Xiaomi-Mi-Watch-1-138x300.jpg\")
<\/a>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\tTakto m\u011b\u0159\u00ed sp\u00e1nek hodinky Xiaomi Mi Watch\n\t\t\t\t<\/figcaption><\/figure> \n\t\t\t \n\t\t\t\t![\"Takto](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Takto-meri-spanek-hodinky-Xiaomi-Mi-Watch-2-138x300.jpg\")
<\/a>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\tTakto m\u011b\u0159\u00ed sp\u00e1nek hodinky Xiaomi Mi Watch\n\t\t\t\t<\/figcaption><\/figure> \n\t\t\t \n\t\t\t\t![\"Takto](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Takto-meri-spanek-hodinky-Xiaomi-Mi-Watch-3-138x300.jpg\")
<\/a>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\tTakto m\u011b\u0159\u00ed sp\u00e1nek hodinky Xiaomi Mi Watch\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n V \u00favodu si \u0159ekn\u011bme, \u017ee b\u011bhem typick\u00e9 noci proch\u00e1z\u00edte r\u016fzn\u00fdmi f\u00e1zemi sp\u00e1nku<\/b>:<\/p>\n
- \n
- F\u00e1ze 1: prvn\u00ed f\u00e1ze sp\u00e1nku trv\u00e1 jen n\u011bkolik minut, je lehk\u00e1 a snadno se z n\u00ed probud\u00edte.<\/li>\n
- F\u00e1ze 2: b\u011bhem t\u00e9to f\u00e1ze, kter\u00e1 je tak\u00e9 pom\u011brn\u011b lehk\u00e1, se va\u0161e mozkov\u00e9 vlny za\u010d\u00ednaj\u00ed zpomalovat.<\/li>\n
- F\u00e1ze 3 a 4: v pr\u016fb\u011bhu t\u011bchto f\u00e1z\u00ed p\u0159ech\u00e1z\u00edte do hlub\u0161\u00edho sp\u00e1nku, ze kter\u00e9ho se h\u016f\u0159e probouz\u00edte. V t\u00e9to dob\u011b va\u0161e t\u011blo regeneruje, opravuje se a posiluje imunitn\u00ed funkce.<\/li>\n
- Rychl\u00e9 pohyby o\u010d\u00ed (REM): b\u011bhem posledn\u00ed f\u00e1ze sp\u00e1nkov\u00e9ho cyklu se v\u00e1\u0161 mozek st\u00e1v\u00e1 aktivn\u011bj\u0161\u00edm a objevuj\u00ed se sny. V\u00e1\u0161 mozek v tu chv\u00edli zpracov\u00e1v\u00e1 informace a ukl\u00e1d\u00e1 dlouhodob\u00e9 vzpom\u00ednky.<\/li>\n<\/ul>\n
Tento cyklus se opakuje ka\u017ed\u00fdch 90 a\u017e 110 minut a s postupuj\u00edc\u00edm sp\u00e1nkem se d\u00e9lka cykl\u016f REM prodlu\u017euje.<\/p>\n
P\u0159esn\u011b m\u011b\u0159\u00ed jen sp\u00e1nkov\u00e1 laborato\u0159<\/h2>\n
Je\u0161t\u011b p\u0159ed n\u011bkolika lety byly mo\u017enosti, jak vyhodnotit sv\u016fj sp\u00e1nek, zna\u010dn\u011b omezen\u00e9<\/b>. Mohli jste si v\u00e9st sp\u00e1nkov\u00fd den\u00edk, pokud jste tomu v\u011bnovali \u010das, zeptat se na sv\u016fj sp\u00e1nek partnera nebo si nahr\u00e1t, jak sp\u00edte, na video nebo zvukov\u00fdm z\u00e1znamn\u00edkem.<\/p>\n
Za\u0159\u00edzen\u00ed s funkc\u00ed monitorov\u00e1n\u00ed sp\u00e1nku mohou shrom\u00e1\u017edit mnoho informac\u00ed o va\u0161ich sp\u00e1nkov\u00fdch n\u00e1vyc\u00edch. Jednu d\u016fle\u017eitou v\u011bc obvykle ned\u011blaj\u00ed, upozor\u0148uje doktor Alan Schwartz, \u0159editel Centra pro poruchy sp\u00e1nku p\u0159i Johns Hopkins Bayview Medical Center: \u201eNem\u011b\u0159\u00ed p\u0159\u00edmo samotn\u00fd sp\u00e1nek.\u201c<\/b><\/p>\n
![\"P\u0159esn\u011b](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Presne-zmeri-spanek-jen-laborator-1024x682.jpg\")
<\/a>P\u0159esn\u011b zm\u011b\u0159\u00ed sp\u00e1nek jen laborato\u0159<\/figcaption><\/figure>\n M\u00edsto toho m\u011b\u0159\u00ed neaktivitu<\/b> a v\u011bt\u0161ina za\u0159\u00edzen\u00ed pro sledov\u00e1n\u00ed sp\u00e1nku jen odhaduje, jak jste skute\u010dn\u011b spali. Pro p\u0159esn\u00e9 \u00fadaje o sp\u00e1nkov\u00fdch n\u00e1vyc\u00edch byste museli podstoupit l\u00e9ka\u0159sk\u00e9 vy\u0161et\u0159en\u00ed na specializovan\u00e9m pracovi\u0161ti, kde jsou analyzov\u00e1ny mozkov\u00e9 vlny a f\u00e1ze sp\u00e1nku, jimi\u017e b\u011bhem noci proch\u00e1z\u00edte. Takov\u00e1 vy\u0161et\u0159en\u00ed jsou u\u017eite\u010dn\u00e1 pro diagnostiku stav\u016f, jako je sp\u00e1nkov\u00e1 apnoe a dal\u0161\u00ed poruchy.<\/p>\n
Jak m\u011b\u0159\u00ed sp\u00e1nek ve sp\u00e1nkov\u00e9 laborato\u0159i?<\/h2>\n
Abychom pochopili siln\u00e9 a slab\u00e9 str\u00e1nky chytr\u00fdch hodinek a n\u00e1ramk\u016f, je vhodn\u00e9 se nejprve pod\u00edvat na to, jak sp\u00e1nek m\u011b\u0159\u00ed specializovan\u00e1 pracovi\u0161t\u011b. Pokud m\u00e1 v\u00e1\u0161 o\u0161et\u0159uj\u00edc\u00ed l\u00e9ka\u0159 podez\u0159en\u00ed na poruchu sp\u00e1nku, m\u016f\u017ee v\u00e1s odeslat do sp\u00e1nkov\u00e9 laborato\u0159e na vy\u0161et\u0159en\u00ed, zn\u00e1m\u00e9 tak\u00e9 jako polysomnografie<\/b>.<\/p>\n
To obvykle prob\u00edh\u00e1 b\u011bhem jedn\u00e9 nebo dvou noc\u00ed, p\u0159i\u010dem\u017e r\u016fzn\u00e1 za\u0159\u00edzen\u00ed m\u011b\u0159\u00ed va\u0161e sp\u00e1nkov\u00e9 f\u00e1ze a cykly. D\u00edky tomu lze z\u00edskat o sp\u00e1nku a jeho pr\u016fb\u011bhu mnoho informac\u00ed, jako jsou:<\/p>\n
- \n
- mozkov\u00e9 vlny<\/li>\n
- d\u00fdch\u00e1n\u00ed<\/li>\n
- srde\u010dn\u00ed frekvence<\/li>\n
- pohyby t\u011bla<\/li>\n
- pohyby nohou<\/li>\n
- pohyb o\u010d\u00ed<\/li>\n
- hladina kysl\u00edku v krvi<\/li>\n
- polohy, ve kter\u00fdch sp\u00edte<\/li>\n<\/ul>\n
![\"Polysomnografie\"](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Polysomnografie-1024x768.jpg\")
<\/a>Polysomnografie<\/figcaption><\/figure>\n Tyto informace pak specialist\u00e9 vyu\u017eij\u00ed k posouzen\u00ed va\u0161eho sp\u00e1nku a diagnostice p\u0159\u00edpadn\u00fdch poruch. Pr\u00e1v\u011b podrobn\u00e1 anal\u00fdza a vyu\u017eit\u00ed monitorov\u00e1n\u00ed mozkov\u00fdch vln<\/b> je d\u016fvodem, pro\u010d je polysomnografie \u010dasto ozna\u010dov\u00e1na za zlat\u00fd standard v oblasti hodnocen\u00ed sp\u00e1nku.<\/p>\n
\u010c\u00edm se li\u0161\u00ed chytr\u00e9 hodinky od odborn\u00e9ho vy\u0161et\u0159en\u00ed?<\/h2>\n
Z logiky v\u011bci je t\u011b\u017ek\u00e9 si p\u0159edstavit, jak by hodinky \u010di n\u00e1ramek na z\u00e1p\u011bst\u00ed, prou\u017eek um\u00edst\u011bn\u00fd pod matrac\u00ed nebo dokonce aplikace v chytr\u00e9m telefonu mohly dok\u00e1zat tot\u00e9\u017e co \u0161pi\u010dkov\u00e1 m\u011b\u0159ic\u00ed za\u0159\u00edzen\u00ed. Z\u00e1sadn\u00ed rozd\u00edl spo\u010d\u00edv\u00e1 v tom, \u017ee sp\u00e1nkov\u00e9 trackery nem\u011b\u0159\u00ed mozkov\u00e9 vlny<\/b>, co\u017e je kl\u00ed\u010dov\u00fd zp\u016fsob, jak polysomnogram ur\u010duje f\u00e1ze sp\u00e1nku.<\/p>\n
\n\t\t\t \n\t\t\t\t![\"Takto](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Takto-meri-spanek-naramek-Mi-Band-6-1-138x300.jpg\")
<\/a>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\tTakto m\u011b\u0159\u00ed sp\u00e1nek n\u00e1ramek Mi Band 6\n\t\t\t\t<\/figcaption><\/figure> \n\t\t\t \n\t\t\t\t![\"Takto](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Takto-meri-spanek-naramek-Mi-Band-6-2-138x300.jpg\")
<\/a>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\tTakto m\u011b\u0159\u00ed sp\u00e1nek n\u00e1ramek Mi Band 6\n\t\t\t\t<\/figcaption><\/figure> \n\t\t\t \n\t\t\t\t![\"Takto](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Takto-meri-spanek-naramek-Mi-Band-6-3-138x300.jpg\")
<\/a>\n\t\t\t<\/div>\n\t\t\t\t\n\t\t\t\tTakto m\u011b\u0159\u00ed sp\u00e1nek n\u00e1ramek Mi Band 6\n\t\t\t\t<\/figcaption><\/figure>\n\t\t<\/div>\n\n Toto je z\u00e1sadn\u00ed si uv\u011bdomovat, pokud jde o o\u010dek\u00e1v\u00e1n\u00ed, kter\u00e1 m\u016f\u017eete m\u00edt od schopnosti hodinek a n\u00e1ramk\u016f m\u011b\u0159it sp\u00e1nek. Vede to tak\u00e9 k d\u016fle\u017eit\u00e9 ot\u00e1zce: pokud tato za\u0159\u00edzen\u00ed nedok\u00e1\u017eou m\u011b\u0159it v\u00fd\u0161e uveden\u00e9 faktory, co p\u0159esn\u011b a jak spolehliv\u011b vlastn\u011b dok\u00e1\u017e\u00ed zm\u011b\u0159it?<\/p>\n
V\u011bt\u0161ina dnes dostupn\u00fdch za\u0159\u00edzen\u00ed je pom\u011brn\u011b dobr\u00e1 v m\u011b\u0159en\u00ed z\u00e1kladn\u00edch informac\u00ed o sp\u00e1nku<\/b>, jako je celkov\u00e1 doba, kterou str\u00e1v\u00edte sp\u00e1nkem, a to, jak \u010dasto se v noci bud\u00edte. Abychom v\u0161ak pochopili, co vlastn\u011b dok\u00e1\u017eou, pod\u00edvejme se nejprve na technologie pou\u017e\u00edvan\u00e9 uvnit\u0159 t\u011bchto p\u0159\u00edstroj\u016f.<\/p>\n
Sledov\u00e1n\u00ed p\u0159evalov\u00e1n\u00ed aneb Aktigrafie<\/h2>\n
Jeden z kl\u00ed\u010dov\u00fdch m\u011b\u0159ic\u00edch n\u00e1stroj\u016f pro sledov\u00e1n\u00ed sp\u00e1nku se naz\u00fdv\u00e1 aktigrafie<\/b>. Aktigrafie v podstat\u011b zahrnuje z\u00e1znam pohybu pomoc\u00ed m\u011b\u0159ic\u00edho za\u0159\u00edzen\u00ed zvan\u00e9ho akcelerometr, tedy \u010desky spr\u00e1vn\u011bji senzor zrychlen\u00ed. Ten najdeme ve v\u011bt\u0161in\u011b chytr\u00fdch hodinek a n\u00e1ramk\u016f – jeho hlavn\u00ed funkc\u00ed je po\u010d\u00edt\u00e1n\u00ed krok\u016f na z\u00e1klad\u011b zaznamenan\u00fdch ot\u0159es\u016f.<\/p>\n
Princip m\u011b\u0159en\u00ed vych\u00e1z\u00ed z prost\u00e9ho p\u0159edpokladu, \u017ee ur\u010dit\u00e9 mno\u017estv\u00ed pohybu odpov\u00edd\u00e1 bd\u011blosti a obdob\u00ed klidu zna\u010d\u00ed, \u017ee sp\u00edte. Nap\u0159\u00edklad Fitbit, coby jeden z v\u00fdrobc\u016f, na str\u00e1nk\u00e1ch n\u00e1pov\u011bdy uv\u00e1d\u00ed: \u201eKdy\u017e se zhruba hodinu neh\u00fdbete, za\u0159\u00edzen\u00ed p\u0159edpokl\u00e1d\u00e1, \u017ee sp\u00edte. Dal\u0161\u00ed \u00fadaje – nap\u0159\u00edklad doba, po kterou se pohybujete, sv\u011bd\u010d\u00ed o sp\u00e1nkov\u00e9m chov\u00e1n\u00ed (nap\u0159\u00edklad p\u0159evalov\u00e1n\u00ed) – pom\u00e1haj\u00ed potvrdit, zda opravdu sp\u00edte.\u201c<\/p>\n
![\"Aktigrafie](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Aktigrafie-sleduje-pohyb-behem-spanku-1024x682.jpg\")
<\/a>Aktigrafie sleduje pohyb b\u011bhem sp\u00e1nku<\/figcaption><\/figure>\n L\u00e9ka\u0159i pou\u017e\u00edvaj\u00ed aktigrafii k m\u011b\u0159en\u00ed sp\u00e1nku ji\u017e des\u00edtky let. I kdy\u017e je polysomnografie zlat\u00fdm standardem, aktigrafie tak\u00e9 hraje d\u016fle\u017eitou roli, zejm\u00e9na proto, \u017ee polysomnografie m\u00e1 sv\u00e9 nev\u00fdhody. Kdy\u017e je pacient p\u0159ipojen k r\u016fzn\u00fdm p\u0159\u00edstroj\u016fm s mnoha elektrodami p\u0159ilepen\u00fdmi na hlav\u011b, a nav\u00edc v laborato\u0159i, nikoli ve sv\u00e9 vlastn\u00ed posteli, nemus\u00ed pochopiteln\u011b sp\u00e1t norm\u00e1ln\u011b.<\/p>\n
Aktigrafie levn\u011bj\u0161\u00ed ne\u017e polysomnografie, tak\u017ee lid\u00e9 mohou nosit p\u0159\u00edstroj doma po dobu jednoho nebo dvou t\u00fddn\u016f. To jim poskytne p\u0159irozen\u011bj\u0161\u00ed pohled na jejich sp\u00e1nek<\/b> ne\u017e pouh\u00e1 jedna nebo dv\u011b noci ve sp\u00e1nkov\u00e9 laborato\u0159i.<\/p>\n
Jak p\u0159esn\u00e1 je aktigrafie?<\/h2>\n
V roce 2011 publikovali v\u011bdci Jennifer L. Martin a Alex D. Hakim odbornou studii<\/a> na t\u00e9ma m\u011b\u0159en\u00ed sp\u00e1nku s pou\u017eit\u00edm aktigrafick\u00e9ho za\u0159\u00edzen\u00ed, kter\u00e1 se nos\u00ed na z\u00e1p\u011bst\u00ed. Ve sv\u00fdch z\u00e1v\u011brech uv\u00e1d\u011bj\u00ed, \u017ee tato metoda je u\u017eite\u010dn\u00e1 sp\u00ed\u0161e pro hodnocen\u00ed sp\u00e1nku v p\u0159irozen\u00e9m prost\u0159ed\u00ed<\/b> ne\u017e v laboratorn\u00edch podm\u00ednk\u00e1ch. Doporu\u010duj\u00ed v\u0161ak opatrnost a nutnost nespol\u00e9hat v\u00fdhradn\u011b na ni.<\/p>\n
\u201eA\u010dkoli by aktigrafie nem\u011bla b\u00fdt pova\u017eov\u00e1na za n\u00e1hradu klinick\u00fdch rozhovor\u016f, sp\u00e1nkov\u00fdch den\u00edk\u016f nebo no\u010dn\u00ed polysomnografie, pokud je indikov\u00e1na, m\u016f\u017ee poskytnout u\u017eite\u010dn\u00e9 informace o sp\u00e1nku<\/b> v p\u0159irozen\u00e9m sp\u00e1nkov\u00e9m prost\u0159ed\u00ed a\/nebo v p\u0159\u00edpadech, kdy je klinicky indikov\u00e1no del\u0161\u00ed sledov\u00e1n\u00ed.\u201c uv\u00e1d\u011bj\u00ed ve sv\u00e9 pr\u00e1ci.<\/p>\n
V\u011bdeck\u00fdmi metodami do\u0161li k z\u00e1v\u011bru, \u017ee z\u00e1p\u011bstn\u00ed aktigrafie m\u016f\u017ee b\u00fdt pom\u011brn\u011b p\u0159esn\u00e1, pokud jde o odhad informac\u00ed<\/b>, jako je celkov\u00fd \u010das sp\u00e1nku a doba, po kter\u00e9 doch\u00e1z\u00ed k probuzen\u00ed ze sp\u00e1nku. Hlavn\u00edm omezen\u00edm je z\u00e1m\u011bna bd\u011bl\u00e9ho a nehybn\u00e9ho stavu za sp\u00e1nek. To m\u016f\u017ee \u010dinit pot\u00ed\u017ee v p\u0159\u00edpad\u011b lid\u00ed, kte\u0159\u00ed se \u010dasto bud\u00ed nebo trp\u00ed silnou nespavost\u00ed a maj\u00ed tendenci le\u017eet v posteli a bd\u00edt.<\/p>\n
![\"Aktigrafie](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Aktigrafie-muze-byt-pomerne-presna-1024x683.jpg\")
<\/a>Aktigrafie m\u016f\u017ee b\u00fdt pom\u011brn\u011b p\u0159esn\u00e1<\/figcaption><\/figure>\n To je tak\u00e9 jeden z kl\u00ed\u010dov\u00fdch bod\u016f, na kter\u00fd si spot\u0159ebitel\u00e9 st\u011b\u017euj\u00ed u komer\u010dn\u00edch p\u0159\u00edstroj\u016f pro sledov\u00e1n\u00ed sp\u00e1nku. V recenz\u00edch z\u00e1kazn\u00edk\u016f na internetu se nap\u0159\u00edklad objevuje mnoho st\u00ed\u017enost\u00ed na to, \u017ee \u010das str\u00e1ven\u00fd v posteli sledov\u00e1n\u00edm televize nebo \u010dten\u00edm knihy byl zaznamen\u00e1n jako sp\u00e1nek.<\/p>\n
Obecn\u011b lze konstatovat, \u017ee za\u0159\u00edzen\u00ed pro sledov\u00e1n\u00ed sp\u00e1nku funguj\u00ed l\u00e9pe, kdy\u017e sp\u00edte p\u0159im\u011b\u0159en\u011b dob\u0159e<\/b>. Chyby se v\u00edce projev\u00ed, kdy\u017e m\u00e1te naru\u0161en\u00fd sp\u00e1nek. A zd\u00e1 se, \u017ee si to nemysl\u00ed jen skepti\u010dt\u00ed majitel\u00e9 sp\u00e1nkov\u00fdch laborato\u0159\u00ed – existuj\u00ed i v\u00fdzkumy, kter\u00e9 to potvrzuj\u00ed.<\/p>\n
Sledov\u00e1n\u00ed srde\u010dn\u00ed frekvence a d\u00fdch\u00e1n\u00ed<\/h2>\n
V\u00fdvoj jde neust\u00e1le kup\u0159edu, tak\u017ee zat\u00edmco prvn\u00ed n\u00e1ramky a hodinky s funkc\u00ed monitorov\u00e1n\u00ed sp\u00e1nku sledovaly pouze pohyb, sou\u010dasn\u00e1 za\u0159\u00edzen\u00ed vyu\u017e\u00edvaj\u00ed tak\u00e9 schopnost m\u011b\u0159it tepovou frekvenci, variabilitu srde\u010dn\u00edho tepu, d\u00fdch\u00e1n\u00ed a \u00farove\u0148 okysli\u010den\u00ed krve<\/b>.<\/p>\n
Vra\u0165me se na str\u00e1nku n\u00e1pov\u011bdy Fitbitu, kde je tak\u00e9 vysv\u011btleno, jak nositeln\u00e1 za\u0159\u00edzen\u00ed sleduj\u00ed f\u00e1ze sp\u00e1nku a jak je \u201eodhaduj\u00ed\u201c. Pr\u00e1v\u011b to je kl\u00ed\u010dov\u00fd bod: za\u0159\u00edzen\u00ed pro sledov\u00e1n\u00ed sp\u00e1nku v\u00e1\u0161 sp\u00e1nek p\u0159esn\u011b nem\u011b\u0159\u00ed, ale odhaduj\u00ed ho<\/b> na z\u00e1klad\u011b shrom\u00e1\u017ed\u011bn\u00fdch dat a algoritm\u016f vytvo\u0159en\u00fdch v\u00fdrobcem.<\/p>\n
![\"M\u011b\u0159en\u00ed](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Mereni-spanku-nabizi-napriklad-Mi-Band-5.jpg\")
<\/a>M\u011b\u0159en\u00ed sp\u00e1nku nab\u00edz\u00ed nap\u0159\u00edklad Mi Band 5<\/figcaption><\/figure>\n \u201eB\u011bhem sp\u00e1nku za\u0159\u00edzen\u00ed sleduje zm\u011bny srde\u010dn\u00edho tepu, zn\u00e1m\u00e9 jako variabilita srde\u010dn\u00edho tepu (HRV), kter\u00e9 kol\u00edsaj\u00ed p\u0159i p\u0159echodu mezi f\u00e1zemi lehk\u00e9ho sp\u00e1nku, hlubok\u00e9ho sp\u00e1nku a sp\u00e1nku REM. Kdy\u017e r\u00e1no za\u0159\u00edzen\u00ed synchronizujete, pou\u017eijeme va\u0161e pohyby a vzorce srde\u010dn\u00ed frekvence k odhadu va\u0161ich sp\u00e1nkov\u00fdch cykl\u016f z p\u0159edchoz\u00ed noci.\u201c uv\u00e1d\u00ed Fitbit.<\/p>\n
Odhad sp\u00e1nku na z\u00e1klad\u011b kombinace aktigrafie, srde\u010dn\u00edho tepu nebo d\u00fdch\u00e1n\u00ed je skv\u011bl\u00fd (kdy\u017e funguje) a ur\u010dit\u011b se bude \u010dasem d\u00e1le zlep\u0161ovat spolu s t\u00edm, jak se budou zdokonalovat technologie. Je ale nutn\u00e9 po\u010d\u00edtat s t\u00edm, \u017ee z principu sv\u00e9ho fungov\u00e1n\u00ed nem\u016f\u017ee b\u00fdt<\/b>, podobn\u011b jako m\u011b\u0159en\u00ed VO2max<\/a>, nikdy \u00fapln\u011b p\u0159esn\u00fd<\/b>, nato\u017e pak srovnateln\u00fd s p\u0159\u00edstroji ve sp\u00e1nkov\u00e9 laborato\u0159i.<\/p>\n
Pro\u010d m\u011b\u0159it sp\u00e1nek n\u00e1ramkem \u010di hodinkami?<\/h2>\n
Jak funguj\u00ed p\u0159\u00edstroje s funkc\u00ed sledov\u00e1n\u00ed sp\u00e1nku? Daj\u00ed se srovnat s vybaven\u00edm a odborn\u00fdmi znalostmi sp\u00e1nkov\u00e9 laborato\u0159e? A m\u016f\u017eete se na informace, kter\u00e9 poskytuj\u00ed, skute\u010dn\u011b spolehnout? To jsou d\u016fle\u017eit\u00e9 ot\u00e1zky, kter\u00e9 je t\u0159eba zv\u00e1\u017eit, zejm\u00e9na pokud za n\u011b hodl\u00e1te utratit nemal\u00e9 pen\u00edze.<\/p>\n
M\u011b\u0159en\u00ed sp\u00e1nku pomoc\u00ed hodinek a n\u00e1ramk\u016f m\u016f\u017ee b\u00fdt u\u017eite\u010dn\u00e9<\/b>, proto\u017ee v\u00e1m pom\u016f\u017ee rozpoznat vzorce va\u0161ich sp\u00e1nkov\u00fdch n\u00e1vyk\u016f. M\u016f\u017eete nap\u0159\u00edklad zjistit, \u017ee kdy\u017e sp\u00edte od 22:00 do 6:00, tak se druh\u00fd den c\u00edt\u00edte ospal\u00ed, ale kdy\u017e si p\u0159esunete sp\u00e1nek na 23:00 a\u017e 7:00, b\u00fdv\u00e1te dal\u0161\u00ed den pln\u00ed energie.<\/p>\n
Sledov\u00e1n\u00ed sp\u00e1nku v\u00e1m m\u016f\u017ee odhalit, zda sp\u00edte l\u00e9pe, kdy\u017e m\u00e1te v lo\u017enici chladn\u011bji nebo ve dnech, kdy cvi\u010d\u00edte. Stejn\u011b tak lze sledovat, jak v\u00e1\u0161 sp\u00e1nek naru\u0161uje konzumace kofeinu v pozdn\u00edch odpoledn\u00edch hodin\u00e1ch. Berte v\u0161ak v\u00fdsledky s rezervou<\/b> a p\u0159\u00edli\u0161 se nezab\u00fdvejte drobn\u00fdmi detaily \u00fadaj\u016f o sledov\u00e1n\u00ed sp\u00e1nku – zejm\u00e9na pokud jde o sp\u00e1nkov\u00e9 f\u00e1ze.<\/p>\n
Pokud m\u00e1te jak\u00e9koli obavy o kvalitu sv\u00e9ho sp\u00e1nku, je dobr\u00e9 se poradit s l\u00e9ka\u0159em. Pokud jste jinak zdrav\u00fd \u010dlov\u011bk, kter\u00fd chce z\u00edskat p\u0159ehled o sv\u00e9m sp\u00e1nkov\u00e9m re\u017eimu, mohou b\u00fdt chytr\u00e9 hodinky a n\u00e1ramky dobrou volbou. M\u011bjte ale realistick\u00e1 o\u010dek\u00e1v\u00e1n\u00ed<\/b> ohledn\u011b toho, co m\u016f\u017eete z\u00edskat. Jsou potenci\u00e1ln\u011b u\u017eite\u010dn\u00fdm n\u00e1strojem, kter\u00fd poskytne p\u0159ehled o sp\u00e1nku, ale nejsou bezchybn\u00e9.<\/p>\n
![\"M\u011b\u0159en\u00ed](\"https:\/\/xm.cz\/blog\/wp-content\/uploads\/2021\/05\/Mereni-spanku-naramkem.jpg\")
<\/a>M\u011b\u0159en\u00ed sp\u00e1nku n\u00e1ramkem<\/figcaption><\/figure>\n Z\u00e1v\u011brem p\u0159ipome\u0148me, \u017ee jedn\u00edm z nejlevn\u011bj\u0161\u00edch za\u0159\u00edzen\u00ed, schopn\u00fdm monitorovat sp\u00e1nek, je chytr\u00fd n\u00e1ramek Xiaomi Mi Band 5<\/a>. Ten aktu\u00e1ln\u011b prod\u00e1v\u00e1me v \u010desk\u00e9m e-shopu<\/a> za cenu 690 korun a ve slovensk\u00e9m online obchod\u011b<\/a> za 27 eur. V nab\u00eddce v\u0161ak u\u017e m\u00e1me i nejnov\u011bj\u0161\u00ed Mi Band 6, kter\u00fd p\u0159ijde na 1060 K\u010d<\/a>, respektive 41 eur<\/a>.<\/p>\n
Sledujete pomoc\u00ed hodinek \u010di n\u00e1ramku sv\u016fj sp\u00e1nek?<\/b><\/p>\n
Zdroje: hopkinsmedicine.org<\/a>, nosleeplessnights.com<\/a>.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"
Sledov\u00e1n\u00ed aktivity je dnes v m\u00f3d\u011b a miliony lid\u00ed maj\u00ed na z\u00e1p\u011bst\u00ed za\u0159\u00edzen\u00ed, kter\u00e1 monitoruj\u00ed v\u0161e od srde\u010dn\u00edho tepu a<\/p>\n","protected":false},"author":3,"featured_media":70755,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[2],"tags":[1231,2017,3343,1747,1224,3423,3424,1225,3422,3421],"class_list":["post-70740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-clanky","tag-chytre-hodinky","tag-chytry-naramek","tag-co-je","tag-fitness-naramek","tag-hodinky","tag-mereni-spanku","tag-monitorovani-spanku","tag-naramek","tag-sledovani-spanku","tag-spanek"],"wppr_data":{"cwp_meta_box_check":"No"},"yoast_head":"\n
Jak chytr\u00e9 hodinky a n\u00e1ramky m\u011b\u0159\u00ed sp\u00e1nek a pro\u010d nemohou b\u00fdt p\u0159esn\u00e9?<\/title>\n<meta name=\"description\" content=\"Chytr\u00e9 hodinky a n\u00e1ramky um\u00ed m\u011b\u0159it sp\u00e1nek. Ale funguje to? 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- Kvalita sp\u00e1nku<\/b>: za\u0159\u00edzen\u00ed mohou detekovat p\u0159eru\u0161ovan\u00fd sp\u00e1nek a informovat v\u00e1s o tom, kdy se v noci p\u0159evalujete nebo bud\u00edte.<\/li>\n