{"id":12950,"date":"2025-05-23T07:15:57","date_gmt":"2025-05-23T05:15:57","guid":{"rendered":"https:\/\/www.intersport.si\/blog\/2025\/05\/izleti-v-koce-z-najboljsimi-okusi-2\/"},"modified":"2025-06-02T13:24:59","modified_gmt":"2025-06-02T11:24:59","slug":"spanje-101","status":"publish","type":"post","link":"https:\/\/www.intersport.si\/blog\/2025\/05\/spanje-101\/","title":{"rendered":"Spanje 101: Vodi\u010d za tiste, ki so utrujeni utrujenosti"},"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 data-start=\"319\" data-end=\"615\">\u010ce imate ob\u010dutek, da vam zjutraj zmanjka energije \u017ee med potjo od postelje do kuhinje, niste sami. Spanje je ena tistih stvari, ki jih pogosto vzamemo za samoumevne \u2013 dokler nam ga ne za\u010dne resno primanjkovati. Takrat pa kava postane najbolj\u0161i prijatelj, \u017eivljenjska energija pa \u2026 no, pogre\u0161ana oseba.<\/p>\n<p data-start=\"617\" data-end=\"909\">V tem vodi\u010du bomo razjasnili, zakaj spanec ni le pavza med dvema delovnikoma, ampak klju\u010dni temelj zdravja, dobrega po\u010dutja in \u2013 verjeli ali ne \u2013 tudi bolj\u0161ega razpolo\u017eenja. Pokukali bomo v zakulisje spanja, razlo\u017eili njegove faze in vam dali kopico konkretnih nasvetov za bolj\u0161o no\u010dno rutino.<\/p>\n<p data-start=\"911\" data-end=\"1136\">Ne gre za \u010dude\u017ene trike ali popoln zen v treh dneh. Gre za razumevanje, kako lahko z majhnimi spremembami spimo bolje \u2013 in se zbujamo z ob\u010dutkom, da zmoremo premikati gore. Ali pa vsaj pre\u017eiveti ponedeljkovo jutro brez drame.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-af89a52d51412774536fa272e468f7cd\">\n#top .hr.hr-invisible.av-av_hr-af89a52d51412774536fa272e468f7cd{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-av_hr-af89a52d51412774536fa272e468f7cd 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>\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>Zakaj je spanje pomembno?<\/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>Spanje ni zgolj \u010das, ko \u00bbne delamo ni\u010d\u00ab. Ravno nasprotno \u2013 medtem ko po\u010divamo, na\u0161e telo pridno opravlja no\u010dno izmeno. Obnavlja celice, ureja spomine, krepi imunski sistem in celo pospravlja zme\u0161njavo v na\u0161ih mo\u017eganih. \u010ce bi imel spanec vizitko, bi na njej pisalo: <em>vodja regeneracije, \u010dustveni stabilizator in tiha mo\u010d vitalnosti<\/em>.<\/p>\n<p>Strokovnjaki priporo\u010dajo, da odrasli spimo med 7 in 9 ur na no\u010d. Otroci in mladostniki ga za ustrezen razvoj potrebujejo \u0161e ve\u010d.<\/p>\n<p>Raziskave potrjujejo, da kakovosten spanec pomembno vpliva na:<\/p>\n<ul>\n<li>rast in razvoj pri mlaj\u0161ih,<\/li>\n<li>zdravje srca in o\u017eilja,<\/li>\n<li>delovanje imunskega sistema,<\/li>\n<li>sposobnost u\u010denja in pomnjenja,<\/li>\n<li>razpolo\u017eenje ter \u010dustveno stabilnost,<\/li>\n<li>telesno pripravljenost in regeneracijo.<\/li>\n<\/ul>\n<p>Povedano preprosto: brez dobrega spanca je tudi najbolj\u0161i dan vreden le pol\u2026 skodelice kave. In tudi ta ni tako okusna, \u010de jo pije\u0161 s temnimi podo\u010dnjaki in zamegljenim pogledom.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<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-12957 avia-img-lazy-loading-not-12957 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1.jpg\" alt='' title='faze spanja'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/faze-spanja-1-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/div><\/div><\/div><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-af89a52d51412774536fa272e468f7cd\">\n#top .hr.hr-invisible.av-av_hr-af89a52d51412774536fa272e468f7cd{\nheight:30px;\n}\n<\/style>\n<div  class='hr av-av_hr-af89a52d51412774536fa272e468f7cd 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 poteka na\u0161e spanje?<\/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=\"264\" data-end=\"574\">Presenetljivo, a res \u2013 spanec ni pasivno stanje, ampak precej dinami\u010den proces. Telo in mo\u017egani imajo pono\u010di bolj natrpan urnik kot marsikdo podnevi. Da bi razumeli, zakaj v\u010dasih vstajamo spro\u0161\u010deni kot po popoldanskem dreme\u017eu ob morju, drugi\u010d pa kot da smo pono\u010di delali inventuro vseh skrbi tega sveta.<\/p>\n<p data-start=\"576\" data-end=\"912\">Na\u0161 spanec poteka v <strong data-start=\"596\" data-end=\"606\">ciklih<\/strong>, dolgih pribli\u017eno 90 do 100 minut. V eni no\u010di se jih obi\u010dajno zvrsti od tri do pet. Vsak cikel vklju\u010duje dve glavni fazi: <strong data-start=\"729\" data-end=\"738\">neREM<\/strong> (mirno obdobje) in <strong data-start=\"758\" data-end=\"765\">REM<\/strong> (aktivno obdobje spanja). Vsaka od teh ima svojo vlogo, zato nobene ne smemo podcenjevati.<\/p>\n<h4 data-start=\"914\" data-end=\"975\">Faza 1: neREM spanje \u2013 globoka no\u010dna vzdr\u017eevalna dela<\/h4>\n<p data-start=\"977\" data-end=\"1239\">V tej fazi telo zni\u017euje temperaturo, sr\u010dni utrip upo\u010dasnjuje, mi\u0161ice se spro\u0161\u010dajo, mo\u017egani pa preklopijo v \u00bbtihi na\u010din\u00ab. V globokem spanju se obnavljajo tkiva, krepi imunski sistem in zlagajo spomini v tiste nevidne mape, ki jih bomo (upamo) na\u0161li naslednji dan.<\/p>\n<h4 data-start=\"1241\" data-end=\"1287\">\u00a0Faza 2: REM spanje \u2013 sanjsko dogajanje<\/h4>\n<p data-start=\"1289\" data-end=\"1600\">Po dobri uri miru pride akcija: o\u010di pod vekami za\u010dnejo hiteti sem ter tja, dihanje se pospe\u0161i, mo\u017egani pa se prebujajo \u2013 a telo ostaja negibno. To je \u010das, ko sanjamo. REM (Rapid Eye Movement) faza ima klju\u010dno vlogo pri uravnavanju \u010dustev, utrjevanju spomina in predelavi dogodkov dneva. Pomislite nanjo kot na no\u010dni mentalni servis.<\/p>\n<p data-start=\"1602\" data-end=\"1734\">Zanimivo je, da REM faza proti jutru postaja vse dalj\u0161a \u2013 kar pomeni, da jutranje sanje niso samo naj\u010dudnej\u0161e, ampak tudi najdalj\u0161e.<\/p>\n<p data-start=\"1741\" data-end=\"1936\"><strong data-start=\"1767\" data-end=\"1835\">A dobrega spanca ne dolo\u010da le dol\u017eina, temve\u010d tudi kakovost celotnega cikla<\/strong>. \u010ce presko\u010dimo globok spanec ali si \u00bbodre\u017eemo\u00ab REM, to zagotovo ob\u010dutimo \u017ee takoj zjutraj.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<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\u010derni vodi\u010d za bolj\u0161i spanec<\/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 data-start=\"393\" data-end=\"640\">Pravijo, da je vsaka ura spanja pred polno\u010djo vredna dvojno. In \u010deprav to ni \u010disto znanstveno potrjeno, marsikdo potrdi: zgodnej\u0161i spanec = la\u017eje jutro. Ampak to je le za\u010detek. Dober spanec ni odvisen le od ure \u2013 gre za to, kako se nanj pripravimo.<\/p>\n<p data-start=\"642\" data-end=\"760\">\u010ce si \u017eelite zjutraj vstati spo\u010diti brez jutranjih pogajanj samih s sabo za \u00bb\u0161e 5 minut\u00ab, poskusite s temi enostavnimi navadami:<\/p>\n<p><strong data-start=\"801\" data-end=\"832\">Vzdr\u017euj enoten urnik spanja<\/strong><br data-start=\"832\" data-end=\"835\" \/>Telo obo\u017euje rutino. Ni treba biti to\u010dni kot \u0161vicarska ura \u2013 dovolj je, da greste spat in vstajate pribli\u017eno ob istem \u010dasu. Telo si hitro zapomni, kdaj je \u010das za po\u010ditek.<\/p>\n<p data-start=\"642\" data-end=\"760\"><strong>Bodite aktivni, a ne tik pred spanjem<\/strong><br \/>\nTudi kraj\u0161i sprehod naredi \u010dude\u017ee. In ja, telovadba je super \u2013 le tik pred spanjem raje ne.<\/p>\n<p><strong data-start=\"1114\" data-end=\"1155\">Izpustite dreme\u017e<\/strong><br data-start=\"1155\" data-end=\"1158\" \/>\u010ce \u010dez dan res ne gre brez po\u010ditka, naj bo kratek in sladek \u2013 do 20 minut. Sicer pa raje var\u010dujte s spanjem za glavno no\u010dno seanso.<\/p>\n<p data-start=\"642\" data-end=\"760\"><strong data-start=\"1121\" data-end=\"1151\">Lahka ve\u010derja, lahke misli<br \/>\n<\/strong>\u010cips, \u010dokolada in \u010dili tik pred spanjem. Mogo\u010de okusno, a ne pravi recept za mirno no\u010d. Mastna, peko\u010da ali zelo sladka hrana pred spanjem ni priporo\u010dljiva, prav tako naj za bolj\u0161i spanec od zadnjega obroka mine kak\u0161na ura.<\/p>\n<p><strong>Ne kava, ne vino<br \/>\n<\/strong>Kofein (vklju\u010dno s \u010dajem in energijskimi pija\u010dami) naj ostane v prvi polovici dneva. Alkohol morda uspava, a zelo slabo vpliva na kakovost spanja.<\/p>\n<p><strong data-start=\"1471\" data-end=\"1497\">Ustvarite ve\u010derno rutino<\/strong><br data-start=\"1497\" data-end=\"1500\" \/>Ve\u010der je idealen za umiritev. Ni treba komplicirati. Knjiga, ne\u017ena glasba, topel tu\u0161, dihalne vaje. Mogo\u010de topel \u010daj. Mogo\u010de nekaj raztezanja. Mogo\u010de samo to, da ugasnete lu\u010di in se za minuto ustavite. Vse \u0161teje.<\/p>\n<p><strong data-start=\"2201\" data-end=\"2238\">Ekrani naj gredo spat prej kot vi<\/strong><br data-start=\"2238\" data-end=\"2241\" \/>Modra svetloba z mobilnikov in ra\u010dunalnikov moti nastajanje melatonina. Vsaj eno uro pred spanjem si privo\u0161\u010dite odklop \u2013 fizi\u010den in digitalen.<\/p>\n<p data-start=\"642\" data-end=\"760\"><strong data-start=\"2036\" data-end=\"2063\">Spalnica = tempelj miru<\/strong><br data-start=\"2063\" data-end=\"2066\" \/>Zatemnite prostor, umaknite elektronske naprave, prezra\u010dite in poskrbite za udobje. Temperatura naj bo okoli 18\u201320 \u00b0C, vzmetnica in vzglavnik naj bosta udobna. To ni razvajanje \u2013 to je osnova.<br \/>\n<strong><br \/>\n<\/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-12954 avia-img-lazy-loading-not-12954 avia_image ' src=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina.jpg\" alt='' title='spanje rutina'  height=\"630\" width=\"1500\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina.jpg 1500w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina-300x126.jpg 300w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina-1030x433.jpg 1030w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina-768x323.jpg 768w, https:\/\/www.intersport.si\/blog\/wp-content\/uploads\/sites\/9\/2025\/05\/spanje-rutina-705x296.jpg 705w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/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>Pametne ure: mali no\u010dni pomo\u010dniki<\/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 data-start=\"286\" data-end=\"527\">\u010ce \u017eelite svoj spanec izbolj\u0161ati, ga morate najprej spoznati. Na sre\u010do \u017eivimo v \u010dasu, ko lahko to namesto nas po\u010dne tehnologija \u2013 natan\u010dneje, <a href=\"https:\/\/www.intersport.si\/sporti\/pohodnistvo\/oprema\/ure-in-merilci\/sportne-ure\">pametne ure<\/a>.<\/p>\n<p data-start=\"529\" data-end=\"695\">Te male zapestne naprave danes znajo veliko ve\u010d kot samo \u0161teti korake in meriti sr\u010dni utrip med kolesarjenjem do trgovine. Znajo tudi precej dobro oceniti, kako spimo.<\/p>\n<p data-start=\"697\" data-end=\"936\"><strong data-start=\"700\" data-end=\"727\">Kaj merijo pametne ure?<\/strong><br data-start=\"727\" data-end=\"730\" \/>Od gibanja med spanjem, sr\u010dnega utripa in ravni kisika v krvi, do ocene, v kateri fazi spanja ste bili (neREM ali REM). Vse to vam pomaga razumeti, zakaj ste se zbudili kot ro\u017eica \u2013 ali kot da bi vas povozil tovornjak.<\/p>\n<p data-start=\"938\" data-end=\"1163\"><strong data-start=\"941\" data-end=\"967\">So podatki zanesljivi?<\/strong><br data-start=\"967\" data-end=\"970\" \/>So dovolj dobri, da dobite ob\u010dutek svojega spanja. Ne gre za laboratorij, ampak za priro\u010den, vsakodneven pribli\u017eek. In to je pogosto povsem dovolj, da opazite vzorce in za\u010dnete uvajati spremembe, ki res \u0161tejejo.<\/p>\n<p data-start=\"1165\" data-end=\"1397\"><strong data-start=\"1168\" data-end=\"1207\">Na kaj biti pozoren pri izbiri ure?<\/strong><br data-start=\"1207\" data-end=\"1210\" \/>Ne izbirajte samo na podlagi barve in estetike. Poglejte, kaj vse meri, koliko dni zdr\u017ei baterija in kako enostavna je za uporabo. \u010ce jo \u017ee nosite vsak dan, naj bo tudi uporabna za va\u0161e potrebe.<\/p>\n<p data-start=\"1399\" data-end=\"1570\"><strong data-start=\"1402\" data-end=\"1421\">Kje jih najdete?<\/strong><br data-start=\"1421\" data-end=\"1424\" \/>\u010ce ste na lovu, jih najdete tudi v <a href=\"https:\/\/www.intersport.si\/sporti\/pohodnistvo\/oprema\/ure-in-merilci\/sportne-ure\">ponudbi INTERSPORT<\/a> za vse ravni potreb: od preprostih modelov, ki vam vsak dan povedo, koliko ste spali (in kako mirno), do naprednej\u0161ih, ki zaznajo va\u0161 sr\u010dni utrip, dihanje in celo cikle spanja s precej impresivno natan\u010dnostjo.<\/p>\n<p data-start=\"1577\" data-end=\"1788\">S pametno uro na zapestju ne postanete takoj guru spanja \u2013 postanete pa malo bolj pozorni, bolj informirani in la\u017eje ugotovite, kateri koraki blagodejno vplivajo na va\u0161 spanec. In v svetu, kjer se \u00bbutrujen sem\u00ab sli\u0161i skoraj kot pozdrav, je to \u017ee velik korak.<\/p>\n<\/div><\/section><\/p><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<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=\"139\" data-end=\"309\">Dolgotrajno pomanjkanje spanja ni znak vztrajnosti ali uspeha. Kava in trma morda zdr\u017eita dan ali dva, a telo na dolgi rok vedno zahteva svoje \u2013 \u010das za po\u010ditek in obnovo.<\/p>\n<p data-start=\"311\" data-end=\"566\">Dobra novica?<br data-start=\"324\" data-end=\"327\" \/>Veliko lahko storite sami. Brez zdravil, brez zapletenih postopkov. Le z nekaj preprostimi navadami: ve\u010derna rutina, malce ve\u010d gibanja \u010dez dan, manj zaslonov pred spanjem \u2013 in morda pametna ura, ki vas diskretno opomni, da je \u010das za oddih.<\/p>\n<p data-start=\"568\" data-end=\"779\">Spanec naj ne bo nekaj, kar ostane na koncu va\u0161ega seznama obveznosti. Naj postane va\u0161a osebna supermo\u010d. Va\u0161 \u010das za reset, za regeneracijo in za dober za\u010detek novega dne.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n","protected":false},"excerpt":{"rendered":"<p>Utrujeni od tega, da ste ves \u010das utrujeni? Odkrijte, kako postati profesionalec v dobrem spancu \u2013 od razumevanja REM faze do ve\u010derne rutine in pametnih ur, ki sledijo va\u0161emu spanju.<\/p>\n","protected":false},"author":27,"featured_media":12953,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":170,"name":"Trendi","slug":"trendi","term_group":0,"term_taxonomy_id":170,"taxonomy":"category","description":"Preberi o najnovej\u0161ih trendih na podro\u010dju \u0161porta in dobrega po\u010dutja.","parent":0,"count":94,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.si\/blog\/category\/trendi\/"}],"tags":[769,770,771,772,773,774,775,776],"class_list":["post-12950","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trendi","tag-spanje","tag-kakovosten-spanec","tag-cikel-spanja","tag-rem-faza","tag-nerem-faza","tag-nasveti-za-boljsi-spanec","tag-vecerna-rutina","tag-pametne-ure-spanec"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spanje 101: Vodi\u010d za tiste, ki so utrujeni utrujenosti<\/title>\n<meta name=\"description\" content=\"Utrujeni od tega, da ste ves \u010das utrujeni? 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