{"id":2596,"date":"2021-05-31T13:40:23","date_gmt":"2021-05-31T05:40:23","guid":{"rendered":"https:\/\/blog.visual-paradigm.com\/pl\/?p=2596"},"modified":"2022-11-04T17:27:31","modified_gmt":"2022-11-04T09:27:31","slug":"rules-of-healthy-sleep-infographic","status":"publish","type":"post","link":"https:\/\/blog.visual-paradigm.com\/pl\/rules-of-healthy-sleep-infographic\/","title":{"rendered":"Infografika Zasad Zdrowego Snu"},"content":{"rendered":"<div class=\"preview\">\n<div class=\"preview__inner-1\">\n<div class=\"preview__inner-2\">\n<div class=\"cl-preview-section\">\n<div class=\"cl-preview-section\">\n<p><span class=\"\">Wiesz, \u017ce sen jest wa\u017cny dla twojego zdrowia fizycznego i psychicznego.\u00a0<\/span>Ale sk\u0105d wiesz, czy naprawd\u0119 dobrze \u015bpisz?\u00a0Tw\u00f3j sen nie mo\u017ce by\u0107 dok\u0142adnie taki sam jak sen innych os\u00f3b, szczeg\u00f3lnie podczas pracy zmianowej.\u00a0Por\u00f3wnywanie swoich nawyk\u00f3w zwi\u0105zanych ze snem z otoczeniem jest skomplikowane.<\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<p>Doro\u015bli zwykle \u015bpi\u0105 \u015brednio od siedmiu do dziewi\u0119ciu godzin na dob\u0119, chocia\u017c te standardy s\u0105 r\u00f3\u017cne. Na przyk\u0142ad niekt\u00f3re osoby radz\u0105 sobie najlepiej, gdy \u015bpi\u0105 prosto przez osiem godzin, a inne drzemi\u0105 w nocy i w ci\u0105gu dnia przez sze\u015b\u0107 do siedmiu godzin.<\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<p>Spr\u00f3buj zastosowa\u0107 te zdrowe wzorce snu, niezale\u017cnie od tego, czy masz problemy ze snem, czy chcesz poprawi\u0107 sw\u00f3j sen.\u00a0Je\u015bli problem ze snem si\u0119 utrzymuje, porozmawiaj ze swoim lekarzem.<\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<ul>\n<li>Utrzymuj regularn\u0105 rutyn\u0119 snu.\u00a0Wstawaj codziennie o tej samej porze, nawet w weekendy czy \u015bwi\u0119ta.<\/li>\n<li>Ustaw por\u0119 snu na tyle wcze\u015bnie, aby zasn\u0105\u0107 na co najmniej 7 godzin.<\/li>\n<li>Je\u015bli nie jeste\u015b zm\u0119czony, nie k\u0142ad\u017a si\u0119 do \u0142\u00f3\u017cka.<\/li>\n<li>Je\u015bli po 20 minutach nie za\u015bniesz, wsta\u0144 z \u0142\u00f3\u017cka.<\/li>\n<li>Co najmniej 30 minut przed snem, wy\u0142\u0105czaj\u0105c sprz\u0119t mobilny.<\/li>\n<li>Przed snem nie jedz du\u017cego posi\u0142ku.<\/li>\n<li>Skonfiguruj koj\u0105c\u0105 rutyn\u0119 przed snem<\/li>\n<li>Regularnie \u0107wicz i utrzymuj zr\u00f3wnowa\u017cony styl \u017cycia.<\/li>\n<li>P\u00f3\u017anym popo\u0142udniem lub wieczorem przesta\u0144 pi\u0107 kofein\u0119.<\/li>\n<li>Przed snem przesta\u0144 pi\u0107 alkohol.<\/li>\n<li>Ogranicz spo\u017cycie p\u0142yn\u00f3w do pory snu<\/li>\n<\/ul>\n<\/div>\n<div class=\"cl-preview-section\">\n<p><img decoding=\"async\" src=\"https:\/\/blog.visual-paradigm.com\/wp-content\/uploads\/2022\/10\/rules-of-healthy-sleep-infographic.png\" alt=\"Rules Of Healthy Sleep Infographic\" \/><\/p>\n<\/div>\n<div class=\"cl-preview-section\">\n<p><a href=\"https:\/\/online.visual-paradigm.com\/app\/diagrams\/#infoart:proj=0&amp;type=Infographics&amp;gallery=\/repository\/2291f6a2-f529-4571-9202-c022092bc22e.xml&amp;name=Rules%20Of%20Healthy%20Sleep%20Infographic\">Edytuj ten szablon<\/a><\/p>\n<\/div>\n<\/div>\n<div class=\"cl-preview-section\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Wiesz, \u017ce sen jest wa\u017cny dla twojego zdrowia fizycznego i psychicznego.\u00a0Ale sk\u0105d wiesz, czy naprawd\u0119 dobrze \u015bpisz?\u00a0Tw\u00f3j sen nie mo\u017ce by\u0107 dok\u0142adnie taki sam jak sen innych os\u00f3b, szczeg\u00f3lnie podczas pracy zmianowej.\u00a0Por\u00f3wnywanie swoich nawyk\u00f3w zwi\u0105zanych ze snem z otoczeniem jest skomplikowane. Doro\u015bli zwykle \u015bpi\u0105 \u015brednio od siedmiu do dziewi\u0119ciu godzin na dob\u0119, chocia\u017c te standardy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4232,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","footnotes":""},"categories":[26,30],"tags":[],"class_list":["post-2596","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-infographics","category-templates","loop-entry","clr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Infografika Zasad Zdrowego Snu - Visual Paradigm Blog<\/title>\n<meta name=\"description\" content=\"Adults usually get between seven and nine hours of sleep a night, on average, although these standards differ.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.visual-paradigm.com\/pl\/rules-of-healthy-sleep-infographic\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Infografika Zasad Zdrowego Snu - 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