{"id":11451,"date":"2025-07-10T15:06:49","date_gmt":"2025-07-10T13:06:49","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=11451"},"modified":"2025-07-10T15:21:56","modified_gmt":"2025-07-10T13:21:56","slug":"spavanje-101","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2025\/07\/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 ujutro osje\u0107ate da vam ponestaje energije, \u010dak i na putu od kreveta do kuhinje, niste sami. San je jedna od onih stvari koje \u010desto uzimamo zdravo za gotovo &#8211; sve dok nam ozbiljno ne po\u010dne nedostajati. Tada kava postaje na\u0161 najbolji prijatelj, a \u017eivotna energija postaje&#8230; pa, nestala osoba.<\/p>\n<p>U ovom vodi\u010du objasnit \u0107emo za\u0161to san nije samo pauza izme\u0111u dva radna dana, ve\u0107 klju\u010dni temelj za zdravlje, dobrobit i &#8211; vjerovali ili ne &#8211; bolje raspolo\u017eenje. Zavirit \u0107emo iza kulisa sna, objasniti njegove faze i dati vam hrpu konkretnih savjeta za bolju rutinu spavanja.<\/p>\n<p>Ne radi se o \u010darobnim trikovima ili savr\u0161enom zenu u tri dana. Radi se o razumijevanju kako nam male promjene mogu pomo\u0107i za bolje spavanje &#8211; i probudimo se s osje\u0107ajem da mo\u017eemo pomicati planine. Ili barem prebroditi ponedjeljak ujutro bez drame.<\/p>\n<\/div><\/section><\/div>\n\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>\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\" ><h4><span style=\"color: #808080\">Za\u0161to je spavanje va\u017eno?<\/span><\/h4>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-3fuixkr-e86b4231d49f9e2fab130a239c09d144 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3fuixkr-e86b4231d49f9e2fab130a239c09d144\">\n#top .flex_column_table.av-equal-height-column-flextable.av-3fuixkr-e86b4231d49f9e2fab130a239c09d144{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-3fuixkr-e86b4231d49f9e2fab130a239c09d144 av_one_full  avia-builder-el-5  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-mcxevoq1-f39fe0ec2f809c748d75378590bc3041 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Spavanje nije samo vrijeme kada &#8220;ni\u0161ta ne radimo&#8221;. Naprotiv, dok se odmaramo, na\u0161e tijelo naporno radi u svojoj no\u0107noj smjeni. Obnavlja stanice, organizira sje\u0107anja, ja\u010da imunolo\u0161ki sustav, pa \u010dak i \u010disti nered u na\u0161em mozgu. Kad bi san imao posjetnicu, na njoj bi pisalo: vo\u0111a regeneracije, emocionalni stabilizator i tiha mo\u0107 vitalnosti.<\/p>\n<p>Stru\u010dnjaci preporu\u010duju da odrasli spavaju izme\u0111u 7 i 9 sati no\u0107u. Djeci i adolescentima potrebno je jo\u0161 vi\u0161e za pravilan razvoj.<\/p>\n<p>Istra\u017eivanja potvr\u0111uju da kvalitetan san ima zna\u010dajan utjecaj na:<\/p>\n<ul>\n<li>rast i razvoj mladih,<\/li>\n<li>kardiovaskularno zdravlje,<\/li>\n<li>funkciju imunolo\u0161kog sustava,<\/li>\n<li>sposobnost u\u010denja i pam\u0107enja,<\/li>\n<li>raspolo\u017eenje i emocionalnu stabilnost,<\/li>\n<li>fizi\u010dku kondiciju i regeneraciju.<\/li>\n<\/ul>\n<p>Jednostavno re\u010deno: bez dobrog sna, \u010dak i najbolji dan vrijedi samo pola&#8230; \u0161alice kave. \u010cak ni ona nema tako dobar okus ako je pijete s podo\u010dnjacima i mutnim vidom.<\/p>\n<\/div><\/section><\/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-7  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-8  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 -->\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-9  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-10  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\" ><h4><span style=\"color: #808080\">Kako funkcionira na\u0161 san?<\/span><\/h4>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-2ydc1h7-cf3ee802d8e18fb26887ff3b7202a223 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2ydc1h7-cf3ee802d8e18fb26887ff3b7202a223\">\n#top .flex_column_table.av-equal-height-column-flextable.av-2ydc1h7-cf3ee802d8e18fb26887ff3b7202a223{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-2ydc1h7-cf3ee802d8e18fb26887ff3b7202a223 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-2m39ot7-74fa006e2ce51556773a7bdfdb2c61ad '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Iznena\u0111uju\u0107e, ali istinito \u2013 spavanje nije pasivno stanje, ve\u0107 prili\u010dno dinami\u010dan proces. Tijelo i mozak imaju zauzetiji raspored no\u0107u nego mnogi ljudi tijekom dana. Da bismo razumjeli za\u0161to se ponekad budimo opu\u0161teni kao nakon popodnevnog odmora uz more, a drugi put kao da smo no\u0107u napravili inventuru svih briga ovog svijeta.<\/p>\n<p>Na\u0161e spavanje prati nekoliko<span style=\"color: #808080\"><strong> ciklusa<\/strong><\/span>, otprilike 90 do 100 minuta. Obi\u010dno ih ima tri do pet u jednoj no\u0107i. Svaki ciklus uklju\u010duje dvije glavne faze: <span style=\"color: #808080\"><strong>non-REM<\/strong><\/span> (mirno razdoblje) i <span style=\"color: #808080\"><strong>REM<\/strong><\/span> (aktivno razdoblje sna). Svaka od njih ima svoju ulogu, pa se nijedna ne smije podcijeniti.<\/p>\n<p><span style=\"color: #808080\"><strong>Faza 1: non-REM san \u2013 duboki no\u0107ni rad na odr\u017eavanju<\/strong><\/span><\/p>\n<p>U ovoj fazi tijelo sni\u017eava temperaturu, otkucaji srca se usporavaju, mi\u0161i\u0107i se opu\u0161taju, a mozak prelazi u &#8220;mirni na\u010din rada&#8221;. Duboki san je mjesto gdje se tkiva obnavljaju, imunolo\u0161ki sustav ja\u010da, a sje\u0107anja se pohranjuju u one nevidljive mape koje \u0107emo (nadamo se) prona\u0107i sljede\u0107i dan.<\/p>\n<p><span style=\"color: #808080\"><strong>Faza 2: REM san \u2013 doga\u0111aji sanjanja<\/strong><\/span><\/p>\n<p>Nakon dobrog sata mira, dolazi do akcije: o\u010di ispod kapaka po\u010dinju juriti naprijed-natrag, disanje se ubrzava, a mozak se budi \u2013 ali tijelo ostaje nepomi\u010dno. To je vrijeme kada sanjamo. REM (Rapid Eye Movement) faza igra klju\u010dnu ulogu u regulaciji emocija, u\u010dvr\u0161\u0107ivanju sje\u0107anja i obradi doga\u0111aja iz dana. Zamislite to kao no\u0107nu mentalni servis.<\/p>\n<p>Zanimljivo je da REM faza postaje dulja prema jutru \u2013 \u0161to zna\u010di da jutarnji snovi nisu samo naj\u010dudniji, ve\u0107 i najdu\u017ei.<\/p>\n<p><span style=\"color: #808080\"><strong>Ali dobar san nije odre\u0111en samo duljinom, ve\u0107 i kvalitetom cijelog ciklusa<\/strong><\/span>. Ako presko\u010dimo duboki san ili &#8220;odre\u017eemo&#8221; REM, definitivno \u0107emo to odmah osjetiti ujutro.<\/p>\n<\/div><\/section><\/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-14  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\" ><h4><span style=\"color: #808080\">Ve\u010dernji vodi\u010d za bolje spavanje<\/span><\/h4>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-7abtyz-924ba1b750cefc1e59c5ab7d7061523a sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-7abtyz-924ba1b750cefc1e59c5ab7d7061523a\">\n#top .flex_column_table.av-equal-height-column-flextable.av-7abtyz-924ba1b750cefc1e59c5ab7d7061523a{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-7abtyz-924ba1b750cefc1e59c5ab7d7061523a av_one_full  avia-builder-el-16  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-5zy5y3-9917bc136e246c9a6bad8af1b6e606cf '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ka\u017eu da svaki sat sna prije pono\u0107i vrijedi dvostruko vi\u0161e. I premda to nije ba\u0161 znanstveno dokazano, mnogi se sla\u017eu: raniji san = lak\u0161a jutra. Ali to je samo po\u010detak. Dobar san ne ovisi samo o satu \u2013 bitno je kako se za njega pripremite.<\/p>\n<p>Ako se \u017eelite ujutro probuditi odmorni bez pregovaranja sa sobom za \u201ejo\u0161 5 minuta\u201c, isprobajte ove jednostavne navike:<\/p>\n<p><span style=\"color: #808080\"><strong>Odr\u017eavajte dosljedan raspored spavanja<\/strong><\/span><br \/>\nTijelo voli rutinu. Ne morate biti to\u010dni kao \u0161vicarski sat \u2013 dovoljno je oti\u0107i u krevet i probuditi se otprilike u isto vrijeme. Va\u0161e tijelo brzo pamti kada je vrijeme za odmor.<\/p>\n<p><span style=\"color: #808080\"><strong>Budite aktivni, ali ne neposredno prije spavanja<\/strong><\/span><br \/>\n\u010cak i kratka \u0161etnja \u010dini \u010duda. I da, vje\u017ebanje je odli\u010dno \u2013 samo to nemojte raditi neposredno prije spavanja.<\/p>\n<p><span style=\"color: #808080\"><strong>Presko\u010dite drijemanje<\/strong><\/span><br \/>\nAko stvarno ne mo\u017eete bez odmora tijekom dana, neka bude kratak i sladak \u2013 do 20 minuta. Ina\u010de, sa\u010duvajte san za glavnu no\u0107nu sesiju.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-pl63zv-a61d0ec0e567246ab5c4a18b1cef3098 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-pl63zv-a61d0ec0e567246ab5c4a18b1cef3098\">\n#top .flex_column_table.av-equal-height-column-flextable.av-pl63zv-a61d0ec0e567246ab5c4a18b1cef3098{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-pl63zv-a61d0ec0e567246ab5c4a18b1cef3098 av_one_full  avia-builder-el-18  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-mcxext6w-02e909854c0b4930daa665c6539bb9cc '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h6><span style=\"color: #ffffff\">spavanje<\/span><\/h6>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-186wme3-abadaa9c7ac833ebde652104a6a1ec18 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-186wme3-abadaa9c7ac833ebde652104a6a1ec18\">\n#top .flex_column_table.av-equal-height-column-flextable.av-186wme3-abadaa9c7ac833ebde652104a6a1ec18{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-186wme3-abadaa9c7ac833ebde652104a6a1ec18 av_one_full  avia-builder-el-20  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-waeybf-6a090098b13d8732233d9e7dce01a559 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #808080\"><strong>Lagana ve\u010dera, lagane misli<\/strong><\/span><br \/>\n\u010cips, \u010dokolada i \u010dili neposredno prije spavanja. Mo\u017eda ukusno, ali nije pravi recept za miran san. Masna, za\u010dinjena ili jako slatka hrana prije spavanja se ne preporu\u010duje, a za bolji san treba pro\u0107i sat vremena od posljednjeg obroka.<\/p>\n<p><span style=\"color: #808080\"><strong>Bez kave, bez vina<\/strong><\/span><br \/>\nKofein (uklju\u010duju\u0107i \u010daj i energetska pi\u0107a) treba ostaviti za prvu polovicu dana. Alkohol vas mo\u017ee uspavati, ali ima vrlo lo\u0161 utjecaj na kvalitetu sna.<\/p>\n<p><span style=\"color: #808080\"><strong>Stvorite ve\u010dernju rutinu<\/strong><\/span><br \/>\nVe\u010der je idealna za smirenje. Ne mora biti komplicirano. Knjiga, lagana glazba, topli tu\u0161, vje\u017ebe disanja. Mo\u017eda vru\u0107i \u010daj. Mo\u017eda malo istezanja. Mo\u017eda samo ga\u0161enje svjetla i zaustavljanje na minutu. Sve se ra\u010duna.<\/p>\n<p><span style=\"color: #808080\"><strong>Ekrani bi trebali i\u0107i u krevet prije vas<\/strong><\/span><br \/>\nPlavo svjetlo mobitela i ra\u010dunala remeti proizvodnju melatonina. Barem sat vremena prije spavanja dopustite si da se isklju\u010dite \u2013 i fizi\u010dki i digitalno.<\/p>\n<p><span style=\"color: #808080\"><strong>Spava\u0107a soba = Hram mira<\/strong><\/span><br \/>\nZamra\u010dite sobu, uklonite elektroni\u010dke ure\u0111aje, prozra\u010dite je i u\u010dinite je ugodnom. Temperatura bi trebala biti oko 18-20 \u00b0C, madrac i jastuk trebaju biti udobni. Ovo nije priprema za romantiku \u2013 ve\u0107 osnova za bolji san.<\/p>\n<p data-start=\"642\" data-end=\"760\"><strong>\u00a0<\/strong><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<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-22  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-23  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 -->\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-24  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-25  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\" ><h4><span style=\"color: #808080\">Pametni satovi: mali no\u0107ni pomaga\u010di<\/span><\/h4>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-14finff-694354a6d49682c7e690f7ead69500fd sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-14finff-694354a6d49682c7e690f7ead69500fd\">\n#top .flex_column_table.av-equal-height-column-flextable.av-14finff-694354a6d49682c7e690f7ead69500fd{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-14finff-694354a6d49682c7e690f7ead69500fd av_one_full  avia-builder-el-27  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-k66ndn-39d4b224496873df6de05b615061b1a9 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Ako \u017eelite pobolj\u0161ati svoj san, prvo morate znati. Sre\u0107om, \u017eivimo u eri u kojoj tehnologija to mo\u017ee u\u010diniti umjesto nas &#8211; to\u010dnije, <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\/oprema\/satovi-mjeraci\">pametni satovi<\/a><\/span>.<\/p>\n<p>Ovi mali ure\u0111aji koji se nose na zape\u0161\u0107u mogu u\u010diniti puno vi\u0161e od pukog brojanja koraka, i mjerenja otkucaja srca, dok biciklom vozite do trgovine. Tako\u0111er mogu biti prili\u010dno dobri u procjeni koliko dobro spavate.<\/p>\n<p><span style=\"color: #808080\"><strong>\u0160to mjere pametni satovi?<\/strong><\/span><\/p>\n<p>Od kretanja tijekom spavanja, otkucaja srca i razine kisika u krvi, do procjene u kojoj ste fazi sna bili (ne-REM ili REM). Sve vam to poma\u017ee da shvatite za\u0161to ste se probudili osje\u0107aju\u0107i se poletno &#8211; ili kao da vas je pregazio kamion.<\/p>\n<p><span style=\"color: #808080\"><strong>Jesu li podaci pouzdani?<\/strong><\/span><\/p>\n<p>Dovoljno su dobri da vam daju osje\u0107aj za va\u0161 san. To nije laboratorij, to je prakti\u010dna, svakodnevna aproksimacija. I to je \u010desto dovoljno da se uo\u010de obrasci i po\u010dnu unositi promjene koje su zaista va\u017ene.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 -->\n<div class='flex_column_table av-t3mkvv-c84401d7eda0b28e497e7074e945bd97 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-t3mkvv-c84401d7eda0b28e497e7074e945bd97\">\n#top .flex_column_table.av-equal-height-column-flextable.av-t3mkvv-c84401d7eda0b28e497e7074e945bd97{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-t3mkvv-c84401d7eda0b28e497e7074e945bd97 av_one_full  avia-builder-el-29  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-mcxf1hao-0baf2259ba518e4cf1f86c138c63789e '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #808080\"><strong>Na \u0161to treba paziti pri odabiru sata?<\/strong><\/span><\/p>\n<p>Nemojte birati samo na temelju boje i estetike. Pogledajte \u0161to mjeri, koliko dana traje baterija i koliko je jednostavan za kori\u0161tenje. Ako ga ve\u0107 nosite svaki dan, trebao bi vam biti koristan i za va\u0161e potrebe.<\/p>\n<p><span style=\"color: #808080\"><strong>Gdje ih prona\u0107i?<\/strong><\/span><\/p>\n<p>Ako ste u potrazi, mo\u017eete ih prona\u0107i i u INTERSPORT asortimanu za sve razine potreba: od jednostavnih modela koji vam govore koliko ste spavali (i koliko \u010dvrsto) svaki dan, do naprednijih koji s prili\u010dno impresivnom to\u010dno\u0161\u0107u detektiraju va\u0161 puls, disanje, pa \u010dak i cikluse spavanja.<\/p>\n<p>No\u0161enje pametnog sata na zape\u0161\u0107u ne \u010dini vas odmah guruom za spavanje &#8211; ali vas \u010dini malo budnijima, informiranijima i lak\u0161ima za prepoznavanje koraka koji imaju blagotvoran u\u010dinak na va\u0161 san. A u svijetu u kojem &#8220;Umoran sam&#8221; zvu\u010di gotovo kao pozdrav, to je veliki korak.<\/p>\n<\/div><\/section><\/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-31  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-mb0wgsr1-3e5d48490f8e3e67dae8e55852f4cc7d '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><span style=\"color: #ffffff\">spavanje<\/span><\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><div class='flex_column_table av-av_one_full-f1e5e492aeb032f7b0210ffb811eda76 sc-av_one_full av-equal-height-column-flextable'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-f1e5e492aeb032f7b0210ffb811eda76\">\n#top .flex_column_table.av-equal-height-column-flextable.av-av_one_full-f1e5e492aeb032f7b0210ffb811eda76{\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-f1e5e492aeb032f7b0210ffb811eda76 av_one_full  avia-builder-el-33  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-av_textblock-76b3931190597d0097939aa9915ee67b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Dugotrajni nedostatak sna nije znak ustrajnosti ili uspjeha. Kava i tvrdoglavost mogu trajati dan ili dva, ali dugoro\u010dno gledano, tijelo uvijek tra\u017ei svoje &#8211; vrijeme za odmor i obnovu.<\/p>\n<p>Dobre vijesti?<\/p>\n<p>Mnogo toga mo\u017eete u\u010diniti sami. Nema lijekova, nema kompliciranih postupaka. Samo nekoliko jednostavnih navika: ve\u010dernja rutina, malo vi\u0161e kretanja tijekom dana, manje ekrana prije spavanja &#8211; i mo\u017eda pametni sat, koji vas diskretno podsje\u0107a da je vrijeme za odmor.<\/p>\n<p>Ne dopustite da san bude ne\u0161to \u0161to ostaje na kraju va\u0161eg popisa obaveza. Neka postane va\u0161a osobna supermo\u0107. Va\u0161e vrijeme za resetiranje, regeneraciju i dobar po\u010detak novog dana.<\/p>\n<\/div><\/section><\/div><\/div><!--close column table wrapper. Autoclose: 1 --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ne radi se o \u010darobnim trikovima ili savr\u0161enom zenu u tri dana. Radi se o razumijevanju kako nam male promjene mogu pomo\u0107i za bolje spavanje&#8230;<\/p>\n","protected":false},"author":5,"featured_media":11452,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":141,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":141,"taxonomy":"category","description":"","parent":0,"count":71,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.hr\/blog\/category\/trendovi\/"}],"tags":[],"class_list":["post-11451","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Spanje 101: Vodi\u010d za tiste, ki so utrujeni utrujenosti<\/title>\n<meta name=\"description\" content=\"Ne radi se o \u010darobnim trikovima ili savr\u0161enom zenu u tri dana. 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