{"id":52493,"date":"2024-09-24T06:48:57","date_gmt":"2024-09-24T04:48:57","guid":{"rendered":"https:\/\/covermagazin.com\/?p=52493"},"modified":"2025-03-19T09:42:09","modified_gmt":"2025-03-19T07:42:09","slug":"koliko-mi-sna-treba-2","status":"publish","type":"post","link":"https:\/\/covermagazin.com\/?p=52493","title":{"rendered":"Koliko mi sna treba: tablica sna prema godinama"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-52495\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/portal_Koliko-mi-sna-treba_Cover.jpg\" alt=\"Koliko mi sna treba\" width=\"600\" height=\"400\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/portal_Koliko-mi-sna-treba_Cover.jpg 600w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/portal_Koliko-mi-sna-treba_Cover-382x255.jpg 382w, https:\/\/covermagazin.com\/wp-content\/uploads\/2021\/01\/portal_Koliko-mi-sna-treba_Cover-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Koliko mi sna treba: tablica potrebnog sna prema godinama<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">San je bitan, osim \u0161to utje\u010de na dnevne aktivnosti mo\u017ee utjecati i na zdravlje. Nije dobro ni previ\u0161e niti premalo sna. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u010cak i kada nemamo problema s nesanicom postavlja se pitanje koliko nam sna treba? Na ovo pitanje odgovor nije jednostavan, no postoje odre\u0111ene norme koje se prilago\u0111avaju dobi i osobi, te unutar tih okvira se smatra prikladnim broj sati za spavanje.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Koliko sna treba ovisi o genetici, \u017eivotnom stilu, razini aktivnosti tijekom dana, kvaliteti sna, ali i godinama. \u010cesto se spominje 8 sati sna, to je neki okvirni prosjek kako bi bez daljnje ili detaljnije analize procijenili koliko nam sna treba. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neka op\u0107enita preporuka je da odraslim zdravim osobama treba 7 do 9 sati sna. <\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Odraslim osobama je potrebno 7 do 9 sati sna. <\/p>\n\n\n\n<p class=\"has-accent-5-background-color has-background wp-block-paragraph\">Bebama, djeci i tinejd\u017eerima treba vi\u0161e, dok osobama iznad 65 godina treba 7 do 8 sati sna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Nije uvijek bitna du\u017eina nego i kvaliteta sna. Stoga i kvaliteta sna mo\u017ee utjecati na to da vam treba manje ili vi\u0161e sna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Okvirne preporuke <\/strong>prema istra\u017eivanju &#8220;<em>National Sleep Foundation&#8217;s sleep time duration recommendations: methodology and results summary&#8221;<\/em> je da osobama izme\u0111u 14 i 17 godina treba 8 do 10 sati sna, dakle ne\u0161to vi\u0161e nego odraslim osobama, dok osobama preko 65 godina treba 7 do 8 sati sna.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ispod donosimo pregled prema godinama koliko sna je potrebno odraslim osobama, radi se o rasponu, a ne o to\u010dnom broju sati koji su potrebni osobi ovisno o dobi:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Osobe od 14 do 17 godina trebaju 8 do 10 sati sna<\/li>\n\n\n\n<li>Osobe od 18 do 25 godina trebaju 7 do 9 sati sna<\/li>\n\n\n\n<li>Osobe od 26 do 64 godina trebaju 7 do 9 sati sna<\/li>\n\n\n\n<li>Osobe iznad 65 godina trebaju 7 do 8 sati sna<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">No, treba naglasiti da se radi o prosjeku, te \u0107e ovisno o stilu \u017eivota, kao i genetici i nekim drugim elementima, biti razli\u010dit broj potrebnih sati razli\u010ditim osobama. Stoga su navedena i odre\u0111ena odstupanja koja se smatraju prihvatljivim, u pravilu se radi o +\/- 1 sata od navedenih vrijednosti. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Tablica &#8211; koliko treba sna prema godina<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Odstupanja od navedenih razina i dalje su prihvatljiva.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"582\" height=\"172\" src=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/09\/Tablica-Koliko-je-sna-potrebno.jpg\" alt=\"Tablica - koliko treba sna prema godina\" class=\"wp-image-68726\" srcset=\"https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/09\/Tablica-Koliko-je-sna-potrebno.jpg 582w, https:\/\/covermagazin.com\/wp-content\/uploads\/2024\/09\/Tablica-Koliko-je-sna-potrebno-382x113.jpg 382w\" sizes=\"auto, (max-width: 582px) 100vw, 582px\" \/><figcaption class=\"wp-element-caption\">Tablica: Koliko je sna potrebno odraslim osobama<\/figcaption><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Uglavnom se smatra da je spavanje du\u017ee ili kra\u0107e od ovih okvira nekim osobama potrebno, ali to su ipak iznimke. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kada ra\u010dunate koliko ste spavali uzmite u obzir i vrijeme koje vam treba da zaspite, u prosjeku je to nekih 15 minuta, ali mo\u017ee biti i du\u017ee.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Nedovoljno sna<\/strong> povezano je s pospano\u0161\u0107u i umorom tijekom dana, slabijim funkcioniranjem tijekom dana, anksiozno\u0161\u0107u, ali i nekim drugim zdravstvenim problemima. Dugotrajno smanjeno spavanje povezano je razvojem pretilosti, dijabetesom tipa 2, visokim krvnim tlakom, kardiovaskularnim problemima, depresijom&#8230; to su samo neki od rezultata istra\u017eivanja &#8220;Sleeping hours: what is the ideal number and how does age impact this?&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Neki od razloga koji mogu utjecati na manje sna su rad i u\u010denje nave\u010der, ve\u010dernja dru\u017eenja, te izlo\u017eenost umjetnom svjetlu no\u0107u, konzumacija kofeina nave\u010der, nedostatak tjelesne aktivnosti, neredovito vrijeme odlaska u krevet&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Neki od znakova da niste spavali dovoljno<\/strong> odnosno da se niste naspavali su pospanost tijekom dana, zaspite u roku od 5 minuta nakon \u0161to ste legli u krevet, te\u0161ko se ujutro budite i potreban vam je alarm iako svako jutro ustajete u sli\u010dno vrijeme, u toku dana imate pote\u0161ko\u0107e s koncentracijom ili pam\u0107enjem, pove\u0107an apetit&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Pojam dovoljno sna se razlikuje od osobe do osobe, a problem mo\u017ee nastati i s previ\u0161e i s premalo sna. Dovoljno sna je potrebno kako osoba tijekom dana bila odmorna, spremna za dnevne aktivnosti, mogla se dobro fokusirati i koncentrirati, nedostatak sna mo\u017ee djelovati na pa\u017enju tijekom dana. Tako\u0111er, dovoljno sna je potrebno kako bi metabolizma optimalno funkcionirao, osoba bila aktivna, kreativna&#8230;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Vezano:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"V4iigzwvEH\"><a href=\"https:\/\/covermagazin.com\/?p=50891\">\u010caj za spavanje i smirenje &#8211; koji \u010daj piti nave\u010der?<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;\u010caj za spavanje i smirenje &#8211; koji \u010daj piti nave\u010der?&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=50891&#038;embed=true#?secret=TrqcqwOEIy#?secret=V4iigzwvEH\" data-secret=\"V4iigzwvEH\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"DE3FVwbPWz\"><a href=\"https:\/\/covermagazin.com\/?p=18476\">Nesanica &#8211; kako zaspati odmah, a \u0161to funkcionira dugoro\u010dno  [ZDRAVLJE]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Nesanica &#8211; kako zaspati odmah, a \u0161to funkcionira dugoro\u010dno  [ZDRAVLJE]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=18476&#038;embed=true#?secret=UOdEj2azsS#?secret=DE3FVwbPWz\" data-secret=\"DE3FVwbPWz\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-osobni-razvoj wp-block-embed-osobni-razvoj\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"UN2iJvuN0O\"><a href=\"https:\/\/www.testovi.covermagazin.com\/?p=592\">50 savjeta kako spavati bolje<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;50 savjeta kako spavati bolje&#8221; &#8212; Osobni razvoj\" src=\"https:\/\/www.testovi.covermagazin.com\/?p=592&#038;embed=true#?secret=jiR78TZaI9#?secret=UN2iJvuN0O\" data-secret=\"UN2iJvuN0O\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-cover-magazin-com wp-block-embed-cover-magazin-com\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"K2oGSz2xRk\"><a href=\"https:\/\/covermagazin.com\/?p=18683\">Koliko nam aktivnosti treba i kako biti aktivniji [ ZDRAVLJE ]<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Koliko nam aktivnosti treba i kako biti aktivniji [ ZDRAVLJE ]&#8221; &#8212; COVER magazin.com\" src=\"https:\/\/covermagazin.com\/?p=18683&#038;embed=true#?secret=f6AUNGq3ad#?secret=K2oGSz2xRk\" data-secret=\"K2oGSz2xRk\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Koliko mi sna treba: tablica potrebnog sna prema godinama San je bitan, osim \u0161to utje\u010de na dnevne aktivnosti mo\u017ee utjecati i na zdravlje. Nije dobro ni previ\u0161e niti premalo sna. \u010cak i kada nemamo problema s nesanicom postavlja se pitanje koliko nam sna treba? Na ovo pitanje odgovor nije jednostavan, no postoje odre\u0111ene norme koje [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":52495,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[10],"tags":[],"class_list":["post-52493","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravlje"],"_links":{"self":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/52493","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=52493"}],"version-history":[{"count":8,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/52493\/revisions"}],"predecessor-version":[{"id":74366,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/posts\/52493\/revisions\/74366"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=\/wp\/v2\/media\/52495"}],"wp:attachment":[{"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=52493"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=52493"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/covermagazin.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=52493"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}