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nábytek na míru] osvědčené tipy. Píšu o tom, jak si poradit v malém bytě. 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[http://Ardenneweb.eu/archive?body_value=Pro%C4%8D+ve%C4%8Dern%C3%AD+praxe+nesm%C3%AD+skon%C4%8Dit+jen+u+t%C4%9Bla+Autogenn%C3%AD+tr%C3%A9nink+je+%C3%BA%C4%8Dinn%C3%BD%2C+jen+kdy%C5%BE+ho+propoj%C3%ADte+s+v%C4%9Bdom%C3%BDm+zakon%C4%8Den%C3%ADm.+Po+posledn%C3%AD+f%C3%A1zi+relaxace+neotev%C3%ADrejte+o%C4%8Di+hned%2C+ale+chv%C3%ADli+setrvejte+v+tichu.+Pak+se+prot%C3%A1hn%C4%9Bte+jako+po+probuzen%C3%AD%2C+zhluboka+se+nadechn%C4%9Bte+a+teprve+potom+vsta%C5%88te.+Tento+p%C5%99echod+v%C3%A1m+pom%C5%AF%C5%BEe+dostat+se+zp%C4%9Bt+do+b%C4%9B%C5%BEn%C3%A9ho+stavu%2C+ani%C5%BE+byste+se+c%C3%ADtili+zmaten%C3%AD+nebo+ospal%C3%AD.+Pokud+je+to+mo%C5%BEn%C3%A9%2C+jd%C4%9Bte+si+hned+lehnout+do+postele%2C+a%C5%A5+vyu%C5%BEijete+uvoln%C4%9Bn%C3%AD%2C+kter%C3%A9+jste+si+vytvo%C5%99ili.+Pokud+z%C5%AFstanete+sed%C4%9Bt+u+stolu+nebo+se+za%C4%8Dnete+v%C4%9Bnovat+jin%C3%BDm+aktivit%C3%A1m%2C+efekt+se+rychle+vytrat%C3%AD.%3Cbr%3E+%3Cbr%3E++%3Cbr%3E+%3Cbr%3E++Dal%C5%A1%C3%ADm+d%C5%AFle%C5%BEit%C3%BDm+bodem+je+teplota+m%C3%ADstnosti.+V+lo%C5%BEnici+by+m%C4%9Blo+b%C3%BDt+sp%C3%AD%C5%A1e+chladn%C4%9Bji%2C+kolem+osmn%C3%A1cti+a%C5%BE+dvaceti+stup%C5%88%C5%AF.+T%C4%9Blo+si+p%C5%99ed+usnut%C3%ADm+p%C5%99irozen%C4%9B+sni%C5%BEuje+teplotu%2C+a+pokud+je+v+m%C3%ADstnosti+p%C5%99etopeno%2C+proces+se+zpomal%C3%AD.+Ne%C5%BE+si+lehnete%2C+vyv%C4%9Btrejte+%E2%80%93+%C4%8Derstv%C3%BD+vzduch+podpo%C5%99%C3%AD+okysli%C4%8Den%C3%AD+a+navod%C3%AD+pocit+sv%C4%9B%C5%BEesti.+Naopak+se+vyhn%C4%9Bte+t%C4%9B%C5%BEk%C3%A9mu+j%C3%ADdlu+a+alkoholu%2C+kter%C3%BD+sice+usp%C3%AD%2C+ale+zhor%C5%A1uje+kvalitu+sp%C3%A1nku.+M%C3%ADsto+toho+si+dejte+malou+sva%C4%8Dinu+s+obsahem+tryptofanu%2C+t%C5%99eba+ban%C3%A1n+nebo+hrst+o%C5%99ech%C5%AF.%3Cbr%3E+%3Cbr%3E++%3Cbr%3E+%3Cbr%3E++Co+d%C4%9Blat+bezprost%C5%99edn%C4%9B+p%C5%99ed+ulehnut%C3%ADm+V+posledn%C3%ADch+patn%C3%A1cti+minut%C3%A1ch+p%C5%99ed+span%C3%ADm+u%C5%BE+ned%C4%9Blejte+nic%2C+co+by+v%C3%A1s+psychicky+zat%C4%9B%C5%BEovalo.+%C5%BD%C3%A1dn%C3%A9+%C5%99e%C5%A1en%C3%AD+pracovn%C3%ADch+e-mail%C5%AF%2C+%C5%BE%C3%A1dn%C3%A9+sledov%C3%A1n%C3%AD+zpr%C3%A1v%2C+%C5%BE%C3%A1dn%C3%A9+pl%C3%A1nov%C3%A1n%C3%AD+z%C3%ADt%C5%99ka.+To%2C+co+pot%C5%99ebujete%2C+je+ritu%C3%A1l%2C+kter%C3%BD+va%C5%A1emu+mozku+%C5%99ekne%3A+%E2%80%9ETe%C4%8F+kon%C4%8D%C3%AD+den.%22+M%C5%AF%C5%BEe+to+b%C3%BDt+kr%C3%A1tk%C3%A1+proch%C3%A1zka+po+byt%C4%9B%2C+prota%C5%BEen%C3%AD+sval%C5%AF%2C+nebo+oby%C4%8Dejn%C3%A9+umyt%C3%AD+obli%C4%8Deje+vla%C5%BEnou+vodou.+D%C5%AFle%C5%BEit%C3%A9+je%2C+abyste+%C4%8Dinnost+d%C4%9Blali+pravideln%C4%9B+a+ve+stejn%C3%A9m+po%C5%99ad%C3%AD.+Mozek+si+%C4%8Dasem+vytvo%C5%99%C3%AD+asociaci+a+po+posledn%C3%ADm+kroku+se+za%C4%8Dne+s%C3%A1m+p%C5%99ipravovat+na+sp%C3%A1nek.%3Cbr%3E+%3Cbr%3E++%3Cbr%3E+%3Cbr%3E++Prvn%C3%ADm+krokem+je+ztlumit+ostr%C3%A9+osv%C4%9Btlen%C3%AD+v+byt%C4%9B+alespo%C5%88+hodinu+p%C5%99ed+pl%C3%A1novan%C3%BDm+usnut%C3%ADm.+M%C3%ADsto+stropn%C3%ADho+sv%C4%9Btla+zapn%C4%9Bte+lampi%C4%8Dku+s+teplou+%C5%BE%C3%A1rovkou%2C+ide%C3%A1ln%C4%9B+s+ni%C5%BE%C5%A1%C3%ADm+v%C3%BDkonem.+Vyhn%C4%9Bte+se+p%C5%99itom+modr%C3%A9mu+spektru%2C+kter%C3%A9+potla%C4%8Duje+tvorbu+melatoninu.+Pokud+pou%C5%BE%C3%ADv%C3%A1te+mobil+nebo+notebook%2C+sni%C5%BEte+jas+na+minimum+a+zapn%C4%9Bte+no%C4%8Dn%C3%AD+re%C5%BEim.+Ale+pozor+%E2%80%93+i+tak+je+lep%C5%A1%C3%AD+je+%C3%BApln%C4%9B+vypnout+alespo%C5%88+t%C5%99icet+minut+p%C5%99ed+span%C3%ADm.+Typick%C3%A1+chyba%3F+Kdy%C5%BE+si+po+n%C3%A1ro%C4%8Dn%C3%A9m+dni+lehnete+s+telefonem+do+postele+a+%E2%80%9Eje%C5%A1t%C4%9B+n%C4%9Bco+do%C4%8Dtete%22.+T%C3%ADm+se+mozek+aktivuje+a+vy+pak+le%C5%BE%C3%ADte+s+otev%C5%99en%C3%BDma+o%C4%8Dima.%3Cbr%3E+%3Cbr%3E++%3Cbr%3E+%3Cbr%3E++Autogenn%C3%AD+tr%C3%A9nink+nen%C3%AD+rychl%C3%BD+recept+na+sp%C3%A1nek%2C+ale+n%C3%A1stroj%2C+kter%C3%BD+se+vypl%C3%A1c%C3%AD+trp%C4%9Blivost%C3%AD.+Kdy%C5%BE+ho+propoj%C3%ADte+s+ve%C4%8Dern%C3%AD+rutinou%2C+nau%C4%8D%C3%ADte+se+sv%C3%A9mu+t%C4%9Blu+d%C5%AFv%C4%9B%C5%99ovat+a+p%C5%99estanete+vn%C3%ADmat+us%C3%ADn%C3%A1n%C3%AD+jako+boj+s%C3%A1m+se+sebou.+Po+n%C4%9Bkolika+t%C3%BDdnech+si+v%C5%A1imnete%2C+%C5%BEe+sta%C4%8D%C3%AD+m%C3%A9n%C4%9B+opakov%C3%A1n%C3%AD+a+va%C5%A1e+t%C4%9Blo+reaguje+rychleji.+A+mo%C5%BEn%C3%A1+zjist%C3%ADte%2C+%C5%BEe+ve%C4%8Dern%C3%AD+praxe+se+stane+t%C3%ADm+nejp%C5%99%C3%ADjemn%C4%9Bj%C5%A1%C3%ADm+zakon%C4%8Den%C3%ADm+dne%2C+na+kter%C3%A9+se+t%C4%9B%C5%A1%C3%ADte.%3Cbr%3E+%3Cbr%3E++%3Cbr%3E+%3Cbr%3E++Autogenn%C3%AD+tr%C3%A9nink+je+technika%2C+kter%C3%A1+v%C3%A1m+pom%C5%AF%C5%BEe+zklidnit+t%C4%9Blo+i+mysl.+Pokud+ho+zacvi%C4%8D%C3%ADte+ve%C4%8Der%2C+m%C5%AF%C5%BEe+b%C3%BDt+v%C3%BDborn%C3%BDm+mostem+k+hlubok%C3%A9mu+sp%C3%A1nku.+Nejd%C5%AFle%C5%BEit%C4%9Bj%C5%A1%C3%AD+je+naj%C3%ADt+si+%C4%8Das%2C+kdy+u%C5%BE+nepot%C5%99ebujete+%C5%99e%C5%A1it+pracovn%C3%AD+e-maily+ani+dom%C3%A1c%C3%AD+povinnosti.+Ide%C3%A1ln%C3%AD+je+za%C5%99adit+ho+asi+p%C5%AFl+hodiny+p%C5%99ed+pl%C3%A1novan%C3%BDm+ulehnut%C3%ADm%2C+v+m%C3%ADstnosti%2C+kterou+m%C3%A1te+vyhrazenou+pro+odpo%C4%8Dinek.+Pokud+m%C5%AF%C5%BEete%2C+ztlumte+sv%C4%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rekonstrukce koupelny krok za krokem]<br>