{"id":93759,"date":"2023-12-12T16:19:13","date_gmt":"2023-12-12T15:19:13","guid":{"rendered":"https:\/\/www.mojevrijeme.hr\/magazin\/?p=93759"},"modified":"2023-12-12T17:54:00","modified_gmt":"2023-12-12T16:54:00","slug":"casica-prije-spavanja-moze-li-nam-pomoci-zaspati","status":"publish","type":"post","link":"https:\/\/www.mojevrijeme.hr\/magazin\/2023\/12\/casica-prije-spavanja-moze-li-nam-pomoci-zaspati\/","title":{"rendered":"\u010ca\u0161ica prije spavanja, mo\u017ee li nam pomo\u0107i zaspati?"},"content":{"rendered":"\n<p>S jedne strane je to\u010dno: alkohol definitivno mo\u017ee pomo\u0107i da se zaspe. Ovisno o tome s koliko \u010da\u0161a piva, vina ili rakije je netko poku\u0161ao &#8220;isprati&#8221; stres na kraju radnog dana, prva polovica no\u0107i mo\u017ee se osje\u0107ati kao komatozno stanje, pi\u0161e <a href=\"https:\/\/www.dw.com\/hr\/mit-ili-istina-poma%C5%BEe-li-alkohol-za-bolji-san\/a-67593631\" target=\"_blank\" rel=\"noreferrer noopener\">DW<\/a>.<\/p>\n\n\n\n<p>Alkohol ulazi u krv kroz \u017eeludac i ima dva puta: ide do jetre i do mozga. U mozgu alkohol prvo izaziva osloba\u0111anje serotonina i dopamina; primjetni su osje\u0107aji nagrade i opu\u0161tenosti. Alkohol djeluje umiruju\u0107e i uspavljuje putem tvari koje prenose informacije, takozvanih neurotransmitera.<\/p>\n\n\n\n<p>Me\u0111utim, taj proces zavr\u0161ava nakon otprilike \u010detiri do pet sati. Od tog trenutka spavamo osjetno lo\u0161ije ili se \u010dak probudimo i no\u0107 je potpuno gotova. &#8220;To je zato \u0161to se alkohol u tijelu razgra\u0111uje u acetaldehid&#8221;, obja\u0161njava gastroenterolog i istra\u017eiva\u010d alkohola <strong>Helmut Seitz<\/strong>. Acetaldehid osigurava osloba\u0111anje adrenalina i hormona stresa kortizola u mozgu, ka\u017ee Seitz. &#8220;Sve to vodi do toga da se probudimo i \u010desto nakon toga vi\u0161e ne mo\u017eemo zaspati.&#8221;<\/p><div id=\"mojev-1151673963\" class=\"mojev-u-tekstu mojev-entity-placement\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><div class=\"mojev-adlabel\">oglas<\/div><div style=\"height: 250px;\"><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-8106111766207173\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- Prikazni 1 u tekstu -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-8106111766207173\"\r\n     data-ad-slot=\"8535551207\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div><\/div><br style=\"clear: both; display: block; float: none;\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Lo\u0161 alkohol je jo\u0161 lo\u0161iji za san<\/h3>\n\n\n\n<p>Bilo da je rije\u010d o vinu, pivu ili rakiji \u2013 nije va\u017eno koje \u0107emo pi\u0107e nave\u010der popiti, alkohol koji ono sadr\u017ei remeti nam san. Me\u0111utim, alkoholna pi\u0107a lo\u0161e kvalitete mogu pogor\u0161ati stvari. &#8220;Jeftino vino mo\u017ee sadr\u017eavati dodatne tvari kao \u0161to su arome, fuzelna ulja i dugolan\u010dani alkoholi&#8221;, ka\u017ee Seitz. To mo\u017ee uzrokovati mu\u010dninu i glavobolju i u\u010diniti sljede\u0107i dan jo\u0161 te\u017eim.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Doza alkohola je klju\u010dna<\/h3>\n\n\n\n<p>Ali \u010dak i najkvalitetnije i naj\u010di\u0161\u0107e alkoholno pi\u0107e se u tijelu pretvara u otrovni acetaldehid. Naknadna bujica adrenalina i kortizola ne mora nas nu\u017eno probuditi, ali remeti takozvane REM faze sna. U kojoj mjeri, to ovisi manje o kvaliteti alkohola, a vi\u0161e o njegovoj koli\u010dini. &#8220;\u0160to je ve\u0107a doza alkohola, ve\u0107i je poreme\u0107aj REM faze sna u drugoj polovici no\u0107i&#8221;, obja\u0161njava <strong>Henrik Oster<\/strong>, profesor neurobiologije na Sveu\u010dili\u0161tu u L\u00fcbecku. Kvaliteta sna u pravilu se osjetno pogor\u0161ava s oko 0,2 na 0,3 promila, ka\u017ee Oster.<\/p>\n\n\n\n<p>Kada \u0107e te razine alkohola u krvi biti dostignute ovisi o razli\u010ditim faktorima: spolu, tjelesnoj veli\u010dini i te\u017eini, praznom ili punom \u017eelucu ili o tome uzimaju li se neki lijekovi. No, op\u0107enito va\u017ei: do 0,2 promila se brzo do\u0111e, obi\u010dno su dovoljne ve\u0107 dvije \u010da\u0161e vina.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">REM spavanje za fizi\u010dko i mentalno zdravlje<\/h3>\n\n\n\n<p>REM faze sna (faze spavanja s brzim pokretima o\u010diju) smatraju se aktivnom fazom spavanja. Sanjamo i ne pokre\u0107emo samo o\u010di, ve\u0107 cijelo tijelo. Kako i za\u0161to sanjamo ostaje nerije\u0161en znanstveni misterij.<\/p>\n\n\n\n<p>No, ono \u0161to je sigurno je da su REM faze spavanja klju\u010dne za na\u0161e fizi\u010dko i psihi\u010dko zdravlje. Za bebe REM spavanje \u010dini veliki dio sna \u2013 \u0161to je va\u017eno za razvoj mozga mali\u0161ana. Tijekom ovih faza aktiviraju se drugi dijelovi mozga nego kad smo u budnom stanju.<\/p>\n\n\n\n<p>&#8220;Alkohol potiskuje REM faze sna&#8221;, ka\u017ee Oster. Ljudi \u010diji je REM san redovito poreme\u0107en imaju pote\u0161ko\u0107a s koncentracijom i probleme s pam\u0107enjem. Prema jednoj studiji iz 2020., poreme\u0107eni REM san tako\u0111er je povezan s vi\u0161om stopom smrtnosti.<\/p>\n\n\n\n<p>Prema Seitzu, istra\u017eiva\u010du alkohola, san je prva stvar koja se primjetno pobolj\u0161ava kada se netko odrekne alkohola. &#8220;Postajete opu\u0161teniji, uravnote\u017eeniji i bolje se nosite s danom. I to \u0107e vam se svidjeti.&#8221;<a href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/p.dw.com\/p\/4ZcBr%3Fmaca%3Dhr-Facebook-sharing\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"https:\/\/twitter.com\/intent\/tweet?source=webclient&amp;text=Mit%20ili%20istina%3A%20Poma%C5%BEe%20li%20alkohol%20za%20bolji%20san%3F+https:\/\/p.dw.com\/p\/4ZcBr%3Fmaca%3Dhr-Twitter-sharing\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n\n\n<p><a href=\"\/\/p.dw.com\/p\/4ZcBr%3Fmaca%3Dhr-Whatsapp-sharing\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"mailto:?body=https:\/\/p.dw.com\/p\/4ZcBr%3Fmaca%3Dhr-EMail-sharing&amp;subject=Mit%20ili%20istina%3A%20Poma%C5%BEe%20li%20alkohol%20za%20bolji%20san%3F\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"\/\/share\/?link=https:\/\/p.dw.com\/p\/4ZcBr%3Fmaca%3Dhr-Facebook%20messenger-sharing\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><a href=\"sms:?&amp;body=https:\/\/p.dw.com\/p\/4ZcBr%3Fmaca%3Dhr-SMS-sharing\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n<div id=\"mojev-4209301554\" class=\"mojev-kraj-teksta mojev-entity-placement\" style=\"margin-bottom: 20px;margin-left: auto;margin-right: auto;text-align: center;\"><div class=\"mojev-adlabel\">oglas<\/div><div style=\"height: 250px;\"><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-8106111766207173\"\r\n     crossorigin=\"anonymous\"><\/script>\r\n<!-- Display-1 -->\r\n<ins class=\"adsbygoogle\"\r\n     style=\"display:block\"\r\n     data-ad-client=\"ca-pub-8106111766207173\"\r\n     data-ad-slot=\"1465712950\"\r\n     data-ad-format=\"auto\"\r\n     data-full-width-responsive=\"true\"><\/ins>\r\n<script>\r\n     (adsbygoogle = window.adsbygoogle || []).push({});\r\n<\/script><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Postoji \u0161iroko prihva\u0107eno uvjerenje da konzumiranje jedne ili dvije \u010da\u0161ice alkohola prije spavanja pobolj\u0161ava kvalitetu sna. Me\u0111utim, to nije u skladu sa stvarno\u0161\u0107u; alkohol mo\u017ee znatno naru\u0161iti san i zdravlje, \u010dak i uz umjerenu konzumaciju.<\/p>\n","protected":false},"author":1,"featured_media":93766,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[292,213],"class_list":["post-93759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravlje","tag-alkohol","tag-spavanje"],"_links":{"self":[{"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/posts\/93759","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/comments?post=93759"}],"version-history":[{"count":0,"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/posts\/93759\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/media\/93766"}],"wp:attachment":[{"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/media?parent=93759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/categories?post=93759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mojevrijeme.hr\/magazin\/wp-json\/wp\/v2\/tags?post=93759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}