{"id":6767,"date":"2025-06-04T10:29:09","date_gmt":"2025-06-04T09:29:09","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=6767"},"modified":"2025-06-04T10:29:09","modified_gmt":"2025-06-04T09:29:09","slug":"spavanje-101","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2025\/06\/spavanje-101\/","title":{"rendered":"Spavanje 101: Vodi\u010d za one koji su umorni od umora"},"content":{"rendered":"<div  class='flex_column av-5lsuzz-17edda7985bacb7e2b9799550068c226 av_one_full  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  first flex_column_div  '     ><section  class='av_textblock_section av-1jj3ftr-0dc1e0013ab313fc5067edb9da634e65 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ako imate osje\u0107aj da vam ujutro ponestane energije ve\u0107 na putu od kreveta do kuhinje \u2013 niste sami. San je jedna od onih stvari koje \u010desto uzimamo zdravo za gotovo, sve dok nam ga ozbiljno ne po\u010dne faliti. Tad kafa postane najbolji prijatelj, a \u017eivotna energija\u2026 pa, nestala osoba.<\/p>\n<p>U ovom vodi\u010du \u0107emo razjasnit za\u0161to san nije samo pauza izme\u0111u dva radna dana, nego klju\u010dni temelj zdravlja, dobrog osje\u0107aja i \u2013 vjerovali ili ne \u2013 boljeg raspolo\u017eenja. Zavir\u0107emo u pozadinu spavanja, objasni\u0107emo njegove faze i da\u0107emo vam brdo konkretnih savjeta za bolju no\u0107nu rutinu.<\/p>\n<p>Ne radi se o \u010dudesnim trikovima ni savr\u0161enom zenu za tri dana. Radi se o tome da razumijemo kako uz male promjene mo\u017eemo bolje spavati \u2013 i buditi se s osje\u0107ajem da mo\u017eemo pomjeriti planine. Ili makar pre\u017eivjeti ponedjeljak ujutro bez drame.<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-ditfa-ae099de44aec5699f54b9c6ed52e865d\">\n#top .hr.hr-invisible.av-ditfa-ae099de44aec5699f54b9c6ed52e865d{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-ditfa-ae099de44aec5699f54b9c6ed52e865d hr-invisible  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<div class='flex_column_table av-10t7otk-5f5093c74537726719fcb0b3e34e7745 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-10t7otk-5f5093c74537726719fcb0b3e34e7745\">\n#top .flex_column_table.av-equal-height-column-flextable.av-10t7otk-5f5093c74537726719fcb0b3e34e7745{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-10t7otk-5f5093c74537726719fcb0b3e34e7745 av_one_full  avia-builder-el-3  el_after_av_hr  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-76kjyo-44f0ab01f3ddffea76c83d08a6c28bad '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Za\u0161to je san va\u017ean?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-lf7ziuh8-781cab7d775ff37e08026c660cf52c97 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p data-start=\"0\" data-end=\"336\">Spavanje nije samo vrijeme kada \u201ene radimo ni\u0161ta\u201c. Upravo suprotno \u2013 dok mi odmaramo, na\u0161e tijelo vrijedno odra\u0111uje no\u0107nu smjenu. Obnavlja \u0107elije, sre\u0111uje uspomene, ja\u010da imunitet i \u010dak \u010disti nered u na\u0161im mozgovima. Da san ima vizitkartu, na njoj bi pisalo: rukovodilac regeneracije, emotivni stabilizator i tiha snaga vitalnosti. Stru\u010dnjaci preporu\u010duju da odrasli spavaju izme\u0111u 7 i 9 sati svake no\u0107i. Djeci i adolescentima je za pravilan razvoj potrebno jo\u0161 vi\u0161e.<\/p>\n<p data-start=\"474\" data-end=\"533\">Istra\u017eivanja potvr\u0111uju da kvalitetan san zna\u010dajno uti\u010de na:<\/p>\n<ul data-start=\"535\" data-end=\"736\">\n<li data-start=\"535\" data-end=\"562\">\n<p data-start=\"537\" data-end=\"562\">rast i razvoj kod mla\u0111ih,<\/p>\n<\/li>\n<li data-start=\"563\" data-end=\"595\">\n<p data-start=\"565\" data-end=\"595\">zdravlje srca i krvnih sudova,<\/p>\n<\/li>\n<li data-start=\"596\" data-end=\"630\">\n<p data-start=\"598\" data-end=\"630\">funkcionisanje imunskog sistema,<\/p>\n<\/li>\n<li data-start=\"631\" data-end=\"662\">\n<p data-start=\"633\" data-end=\"662\">sposobnost u\u010denja i pam\u0107enja,<\/p>\n<\/li>\n<li data-start=\"663\" data-end=\"700\">\n<p data-start=\"665\" data-end=\"700\">raspolo\u017eenje i emotivnu stabilnost,<\/p>\n<\/li>\n<li data-start=\"701\" data-end=\"736\">\n<p data-start=\"703\" data-end=\"736\">fizi\u010dku spremnost i regeneraciju.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"738\" data-end=\"912\" data-is-last-node=\"\" data-is-only-node=\"\">Jednostavno re\u010deno: bez dobrog sna i najbolji dan vrijedi samo pola\u2026 \u0161olje kafe. A ni ta nije ne\u0161to posebno ukusna kad je pije\u0161 sa tamnim podo\u010dnjacima i zamagljenim pogledom.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-2q1113q-700fc9375e64430d783a4fc08c238ad9 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2q1113q-700fc9375e64430d783a4fc08c238ad9\">\n#top .flex_column_table.av-equal-height-column-flextable.av-2q1113q-700fc9375e64430d783a4fc08c238ad9{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-2q1113q-700fc9375e64430d783a4fc08c238ad9 av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mb0wupso-7099d383bfa7b51d1da81623ac953720\">\n.avia-image-container.av-mb0wupso-7099d383bfa7b51d1da81623ac953720 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-mb0wupso-7099d383bfa7b51d1da81623ac953720 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-mb0wupso-7099d383bfa7b51d1da81623ac953720 av-styling- avia-align-center  avia-builder-el-7  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-tj3vrq-4365f88afac961f85977d17b97c712ca\">\n#top .hr.hr-invisible.av-tj3vrq-4365f88afac961f85977d17b97c712ca{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-tj3vrq-4365f88afac961f85977d17b97c712ca hr-invisible  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-80pd86-09e105059ec4c8ac65058fe5470219e0 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-80pd86-09e105059ec4c8ac65058fe5470219e0\">\n#top .flex_column_table.av-equal-height-column-flextable.av-80pd86-09e105059ec4c8ac65058fe5470219e0{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-80pd86-09e105059ec4c8ac65058fe5470219e0 av_one_full  avia-builder-el-9  el_after_av_hr  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-mb0vbqzg-01434dba777d8be790e809d8de1073ac '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Kako nam ide san?<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mb0vgrjh-7270837f389b202f4686302402d8c6a8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p data-start=\"0\" data-end=\"365\">Iznena\u0111uju\u0107e, ali istinito \u2013 san nije pasivno stanje, ve\u0107 prili\u010dno dinami\u010dan proces. Tijelo i mozak no\u0107u imaju zauzetiji raspored nego mnogi ljudi tokom dana. Da bismo razumjeli za\u0161to se nekad budimo opu\u0161teni kao poslije popodnevne dremke kraj mora, a drugi put kao da smo cijelu no\u0107 radili inventuru svih briga ovoga svijeta \u2013 moramo zaviriti u samu strukturu sna.<\/p>\n<p data-start=\"367\" data-end=\"647\">Na\u0161 san se odvija u ciklusima koji traju otprilike 90 do 100 minuta. Tokom jedne no\u0107i, obi\u010dno ih imamo izme\u0111u tri i pet. Svaki ciklus se sastoji od dvije glavne faze: neREM (mirna faza) i REM (aktivna faza sna). Svaka od njih ima svoju ulogu, pa nijednu ne bi trebalo potcijeniti.<\/p>\n<p data-start=\"649\" data-end=\"702\"><strong data-start=\"649\" data-end=\"702\">Faza 1: neREM san \u2013 duboki no\u0107ni servis organizma<\/strong><\/p>\n<p data-start=\"704\" data-end=\"981\">U ovoj fazi tijelo spu\u0161ta temperaturu, sr\u010dani ritam se usporava, mi\u0161i\u0107i se opu\u0161taju, a mozak prelazi u &#8220;tihi re\u017eim&#8221;. Tokom dubokog sna obnavljaju se tkiva, ja\u010da imunitet i na\u0161i se uspomene pa\u017eljivo sla\u017eu u one nevidljive fioke koje \u0107emo \u2013 nadamo se \u2013 sutradan uspjeti otvoriti.<\/p>\n<p data-start=\"983\" data-end=\"1020\"><strong data-start=\"983\" data-end=\"1020\">Faza 2: REM san \u2013 pozornica snova<\/strong><\/p>\n<p data-start=\"1022\" data-end=\"1367\">Nakon otprilike sat vremena ti\u0161ine, sti\u017ee akcija: o\u010di ispod kapaka brzo se pomjeraju, disanje se ubrzava, mozak se budi \u2013 ali tijelo ostaje nepomi\u010dno. To je vrijeme kada sanjamo. REM (Rapid Eye Movement) faza ima klju\u010dnu ulogu u regulisanju emocija, u\u010dvr\u0161\u0107ivanju pam\u0107enja i obradi dnevnih doga\u0111aja. Mo\u017eete je zamisliti kao no\u0107ni mentalni servis.<\/p>\n<p data-start=\"1369\" data-end=\"1498\">Zanimljivo je da REM faza postaje sve du\u017ea kako se bli\u017ei jutro \u2013 \u0161to zna\u010di da jutarnji snovi nisu samo naj\u010dudniji, ve\u0107 i najdu\u017ei.<\/p>\n<p data-start=\"1500\" data-end=\"1677\" data-is-last-node=\"\" data-is-only-node=\"\">Ali, dobar san ne zavisi samo od trajanja, ve\u0107 i od kvaliteta svakog ciklusa. Ako presko\u010dimo duboki san ili sebi &#8220;odre\u017eemo&#8221; REM fazu \u2013 to \u0107emo sigurno osjetiti \u010dim otvorimo o\u010di.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-6ht792-3bb584cbe6c0cdb68a27fe81bfe497c3 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-6ht792-3bb584cbe6c0cdb68a27fe81bfe497c3\">\n#top .flex_column_table.av-equal-height-column-flextable.av-6ht792-3bb584cbe6c0cdb68a27fe81bfe497c3{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-6ht792-3bb584cbe6c0cdb68a27fe81bfe497c3 av_one_full  avia-builder-el-12  el_after_av_one_full  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mb0vkokg-41c3a4dd4ba33d434ffda06f3ef3ea40 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Ve\u010dernji vodi\u010d za bolji san<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mb0vm9af-06ba614cd29ed811e77679afc83c3cc8 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ka\u017eu da je svaki sat sna prije pono\u0107i vrijedan duplo. Iako to nije ba\u0161 nau\u010dno potvr\u0111eno, mnogi \u0107e vam re\u0107i isto: \u0161to ranije legnete \u2013 to je jutro lak\u0161e. Ali to je tek po\u010detak. Dobar san ne zavisi samo od sata \u2013 ve\u0107 i od toga kako se za san pripremimo.<\/p>\n<p>Ako \u017eelite da se ujutro budite odmorni, bez pregovaranja sa sobom za jo\u0161 \u201esamo 5 minuta\u201c, poku\u0161ajte sa ovim jednostavnim navikama:<\/p>\n<p data-start=\"394\" data-end=\"617\"><strong data-start=\"394\" data-end=\"433\">Odr\u017eavajte stalan raspored spavanja<\/strong><br data-start=\"433\" data-end=\"436\" \/>Tijelo voli rutinu. Ne morate biti precizni kao \u0161vajcarski sat \u2013 dovoljno je da idete na spavanje i ustajete otprilike u isto vrijeme. Organizam brzo nau\u010di kada je vrijeme za odmor.<\/p>\n<p data-start=\"619\" data-end=\"778\"><strong data-start=\"619\" data-end=\"664\">Budite aktivni \u2013 ali ne tik pred spavanje<\/strong><br data-start=\"664\" data-end=\"667\" \/>I kratka \u0161etnja mo\u017ee u\u010diniti \u010dudo. Vje\u017ebanje je sjajno, ali ga ostavite za ranije u toku dana, ne pred sam san.<\/p>\n<p data-start=\"780\" data-end=\"940\"><strong data-start=\"780\" data-end=\"805\">Presko\u010dite drijemanje<\/strong><br data-start=\"805\" data-end=\"808\" \/>Ako ba\u0161 morate da odmorite preko dana, neka to bude kratko i slatko \u2013 do 20 minuta. U suprotnom, \u010duvajte san za glavni no\u0107ni termin.<\/p>\n<p data-start=\"942\" data-end=\"1174\"><strong data-start=\"942\" data-end=\"973\">Lagana ve\u010dera, lagane misli<\/strong><br data-start=\"973\" data-end=\"976\" \/>\u010cips, \u010dokolada i \u010dili pred spavanje? Mo\u017eda ukusno, ali nije recept za mirnu no\u0107. Masna, ljuta ili preslatka hrana ometa san. Najbolje je da pro\u0111e barem sat vremena od posljednjeg obroka do spavanja.<\/p>\n<p data-start=\"1176\" data-end=\"1337\"><strong data-start=\"1176\" data-end=\"1196\">Ni kafa, ni vino<\/strong><br data-start=\"1196\" data-end=\"1199\" \/>Kofein \u2013 uklju\u010duju\u0107i \u010daj i energetska pi\u0107a \u2013 neka ostane za prvu polovinu dana. Alkohol mo\u017ee uspavati, ali ozbiljno naru\u0161ava kvalitet sna.<\/p>\n<p data-start=\"1339\" data-end=\"1586\"><strong data-start=\"1339\" data-end=\"1366\">Uvedite ve\u010dernju rutinu<\/strong><br data-start=\"1366\" data-end=\"1369\" \/>Ve\u010de je idealno vrijeme za smirenje. Nema potrebe da komplikujete: knjiga, tiha muzika, topao tu\u0161, vje\u017ebe disanja. Mo\u017eda \u010daj. Mo\u017eda malo istezanja. Mo\u017eda samo da ugasite svjetla i zastanete na trenutak. Sve se ra\u010duna.<\/p>\n<p data-start=\"1588\" data-end=\"1765\"><strong data-start=\"1588\" data-end=\"1629\">Ekrani neka odu na spavanje prije vas<\/strong><br data-start=\"1629\" data-end=\"1632\" \/>Plavo svjetlo s telefona i ra\u010dunara ometa lu\u010denje melatonina. Bar sat vremena prije spavanja \u2013 isklju\u010dite se. I bukvalno i digitalno.<\/p>\n<p data-start=\"1767\" data-end=\"1990\" data-is-last-node=\"\" data-is-only-node=\"\"><strong data-start=\"1767\" data-end=\"1795\">Spava\u0107a soba = hram mira<\/strong><br data-start=\"1795\" data-end=\"1798\" \/>Zamra\u010dite prostoriju, isklju\u010dite elektroniku, provjetrite, i u\u010dinite sve da vam bude udobno. Temperatura neka bude oko 18\u201320\u00b0C, du\u0161ek i jastuk neka budu udobni. To nije luksuz \u2013 to je osnova.<\/p>\n<p data-start=\"642\" data-end=\"760\"><strong>\u00a0<\/strong><\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-41uqc8w-b08a0bbcd86ba6cccd6aead9066bd504 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-41uqc8w-b08a0bbcd86ba6cccd6aead9066bd504\">\n#top .flex_column_table.av-equal-height-column-flextable.av-41uqc8w-b08a0bbcd86ba6cccd6aead9066bd504{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-41uqc8w-b08a0bbcd86ba6cccd6aead9066bd504 av_one_full  avia-builder-el-15  el_after_av_one_full  el_before_av_hr  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-c00eio-3f9effcb5335c5e6bd7dcfc2912eda37\">\n.avia-image-container.av-c00eio-3f9effcb5335c5e6bd7dcfc2912eda37 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-c00eio-3f9effcb5335c5e6bd7dcfc2912eda37 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-c00eio-3f9effcb5335c5e6bd7dcfc2912eda37 av-styling- avia-align-center  avia-builder-el-16  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image- avia-img-lazy-loading-not- avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina.jpg\" alt='' title=''   itemprop=\"thumbnailUrl\"  \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-s3wlof-5c3a274290e6d90955845dec9b79be3f\">\n#top .hr.hr-invisible.av-s3wlof-5c3a274290e6d90955845dec9b79be3f{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-s3wlof-5c3a274290e6d90955845dec9b79be3f hr-invisible  avia-builder-el-17  el_after_av_one_full  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div class='flex_column_table av-1aoqyqe-af8b5e08afa9aa265a1fb38e67612240 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1aoqyqe-af8b5e08afa9aa265a1fb38e67612240\">\n#top .flex_column_table.av-equal-height-column-flextable.av-1aoqyqe-af8b5e08afa9aa265a1fb38e67612240{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-1aoqyqe-af8b5e08afa9aa265a1fb38e67612240 av_one_full  avia-builder-el-18  el_after_av_hr  el_before_av_one_full  first flex_column_table_cell av-equal-height-column av-align-middle  '     ><section  class='av_textblock_section av-mb0w27hq-dbd29e459de9350f3524fad1f6c7a300 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Pametni satovi: mali no\u0107ni pomo\u0107nici<\/h2>\n<\/div><\/section><br \/>\n<section  class='av_textblock_section av-mb0w9813-ecf65348d2a906bd47174d9294c1d978 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ako \u017eelite pobolj\u0161ati svoj san, prvo ga morate upoznati. Sre\u0107om, \u017eivimo u vremenu kada tehnologija to mo\u017ee da uradi umjesto nas \u2013 ta\u010dnije, pametni satovi.<\/p>\n<p>Ove male sprave na zape\u0161\u0107u danas znaju mnogo vi\u0161e nego samo brojati korake i mjeriti puls dok vozite biciklo do prodavnice. Znaju \u010dak prili\u010dno dobro procijeniti i kako spavate.<\/p>\n<h3 data-start=\"343\" data-end=\"378\"><strong data-start=\"347\" data-end=\"376\">\u0160ta mjere pametni satovi?<\/strong><\/h3>\n<p data-start=\"379\" data-end=\"595\">Od kretanja tokom sna, pulsa i nivoa kiseonika u krvi, do procjene u kojoj fazi sna ste bili (neREM ili REM). Sve to vam mo\u017ee pomo\u0107i da shvatite za\u0161to ste se probudili kao cvjeti\u0107 \u2013 ili kao da vas je pregazio kamion.<\/p>\n<h3 data-start=\"602\" data-end=\"636\"><strong data-start=\"606\" data-end=\"634\">Jesu li podaci pouzdani?<\/strong><\/h3>\n<p data-start=\"637\" data-end=\"854\">Dovoljno su dobri da steknete uvid u svoje spavanje. Nije to laboratorijska analiza, ali jeste prakti\u010dan, svakodnevni uvid. A to je \u010desto sasvim dovoljno da uo\u010dite obrasce i po\u010dnete uvoditi promjene koje zaista zna\u010de.<\/p>\n<h3 data-start=\"861\" data-end=\"910\"><strong data-start=\"865\" data-end=\"908\">Na \u0161ta obratiti pa\u017enju pri izboru sata?<\/strong><\/h3>\n<p data-start=\"911\" data-end=\"1099\">Ne birajte samo po boji i stilu. Pogledajte \u0161ta sve mjeri, koliko traje baterija i koliko je jednostavan za upotrebu. Ako ga ve\u0107 nosite svaki dan, neka vam bude i koristan \u2013 ne samo lijep.<\/p>\n<h3 data-start=\"1106\" data-end=\"1136\"><strong data-start=\"1110\" data-end=\"1134\">Gdje ih mo\u017eete na\u0107i?<\/strong><\/h3>\n<p data-start=\"1137\" data-end=\"1415\">Ako ste u potrazi, pogledajte ponudu u <strong data-start=\"1176\" data-end=\"1192\">INTERSPORT-u<\/strong>, gdje ima modela za sve potrebe: od jednostavnijih koji vam svakog jutra poka\u017eu koliko ste (i koliko mirno) spavali, do naprednijih koji bilje\u017ee sr\u010dani ritam, disanje i cikluse sna \u2013 i to s iznena\u0111uju\u0107e dobrom precizno\u0161\u0107u.<\/p>\n<p data-start=\"1422\" data-end=\"1675\" data-is-last-node=\"\" data-is-only-node=\"\">Sa pametnim satom na ruci ne\u0107ete odmah postati guru spavanja \u2013 ali \u0107ete postati pa\u017eljiviji, informisaniji i lak\u0161e \u0107ete uo\u010diti koji mali koraci pozitivno uti\u010du na va\u0161 san. A u svijetu gdje &#8220;umoran sam&#8221; zvu\u010di kao pozdrav \u2013 to je ve\u0107 veliki korak naprijed.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-jgabpy-e5b13f0e62594957184ea8f41b6991c1 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-jgabpy-e5b13f0e62594957184ea8f41b6991c1\">\n#top .flex_column_table.av-equal-height-column-flextable.av-jgabpy-e5b13f0e62594957184ea8f41b6991c1{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-jgabpy-e5b13f0e62594957184ea8f41b6991c1 av_one_full  avia-builder-el-21  el_after_av_one_full  avia-builder-el-last  first flex_column_table_cell av-equal-height-column av-align-middle  column-top-margin'     ><section  class='av_textblock_section av-mb0wgsr1-3e5d48490f8e3e67dae8e55852f4cc7d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p data-start=\"0\" data-end=\"187\"><strong data-start=\"0\" data-end=\"62\">Dugotrajno pomanjkanje sna nije znak upornosti ni uspjeha.<\/strong> Kafa i tvrdoglavost mogu izgurati dan\u2013dva, ali tijelo \u0107e na du\u017ee staze <strong data-start=\"134\" data-end=\"158\">uvijek tra\u017eiti svoje<\/strong> \u2013 vrijeme za odmor i obnovu.<\/p>\n<h3 data-start=\"194\" data-end=\"217\"><strong data-start=\"198\" data-end=\"215\">Dobra vijest?<\/strong><\/h3>\n<p data-start=\"218\" data-end=\"493\">Mnogo toga mo\u017eete u\u010diniti sami. Bez lijekova, bez komplikovanih procedura. Samo uz nekoliko jednostavnih navika:<br data-start=\"330\" data-end=\"333\" \/>\u2013 ve\u010dernja rutina,<br data-start=\"351\" data-end=\"354\" \/>\u2013 malo vi\u0161e kretanja tokom dana,<br data-start=\"386\" data-end=\"389\" \/>\u2013 manje ekrana pred spavanje \u2013 i mo\u017eda pametni sat koji vas diskretno podsjeti da je vrijeme za pauzu.<\/p>\n<p data-start=\"500\" data-end=\"683\" data-is-last-node=\"\" data-is-only-node=\"\"><strong data-start=\"500\" data-end=\"565\">San ne treba biti ne\u0161to \u0161to ostane na kraju va\u0161e to-do liste.<\/strong><br data-start=\"565\" data-end=\"568\" \/>Neka postane <strong data-start=\"581\" data-end=\"604\">va\u0161a li\u010dna supermo\u0107<\/strong> \u2013 va\u0161e vrijeme za reset, za regeneraciju i za dobar po\u010detak svakog novog dana.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Umorni ste od stalnog umora? Otkrijte kako da dobro spavate &#8211; od razumijevanja REM faze sna do va\u0161e ve\u010dernje rutine&#8230;<\/p>\n","protected":false},"author":27,"featured_media":6768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":1,"name":"Tr\u010danje","slug":"trcanje","term_group":0,"term_taxonomy_id":1,"taxonomy":"category","description":"Ovaj blog je namijenjen\u00a0 zaljubljenicima u tr\u010danje. Bez obzira koliko ste duboko u\u0161li u tr\u010danje, sigurno \u0107e te prona\u0107i interesantne sadr\u017eaje\u00a0 u njemu.\u00a0 Savjeti za tr\u010danje,\u00a0 motivacijske pri\u010de i prakti\u010dni primjeri za napredovanje bez ozljeda,\u00a0 pokazat \u0107emo vam sve \u0161to\u00a0 trebate znati o tr\u010danju.\u00a0 Tr\u010danje tro\u0161i vi\u0161ak kalorija, a tr\u010dati mo\u017ee svako i svugdje. Redovno tr\u010danje pogodno\u00a0 djeluje na va\u0161e psiho fizi\u010dko\u00a0 zdravlje te smanjuje rizik od bolesti. Zato tr\u010dite s nama i osje\u0107ajte se dobro!","parent":0,"count":96,"filter":"raw","term_order":"1","url":"https:\/\/www.intersport.me\/blog\/category\/trcanje\/"},{"term_id":70,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":70,"taxonomy":"category","description":"","parent":0,"count":50,"filter":"raw","term_order":"15","url":"https:\/\/www.intersport.me\/blog\/category\/trendovi\/"}],"tags":[],"class_list":["post-6767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trcanje","category-trendovi"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spavanje 101: Vodi\u010d za one koji su umorni od umora<\/title>\n<meta name=\"description\" content=\"Umorni ste od stalnog umora? 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