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njihovi možgani in telo v obdobju intenzivnega razvoja. Ko starši razumejo biološke potrebe, vpliv tehnologije in razvojne izzive uspav...",{"tag":435,"attributes":446,"content":18},{"property":447,"content":444},"og:description",{"tag":435,"attributes":449,"content":18},{"name":450,"content":444},"twitter:description",{"tag":435,"attributes":452,"content":18},{"property":453,"content":454},"og:image","https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?auto=format&fit=max&w=1200",{"tag":435,"attributes":456,"content":18},{"property":457,"content":458},"og:image:width","1200",{"tag":435,"attributes":460,"content":18},{"property":461,"content":462},"og:image:height","675",{"tag":435,"attributes":464,"content":18},{"property":465,"content":466},"og:image:alt","sleeping",{"tag":435,"attributes":468,"content":18},{"name":469,"content":454},"twitter:image",{"tag":435,"attributes":471,"content":18},{"name":472,"content":466},"twitter:image:alt",{"tag":435,"attributes":474,"content":18},{"property":475,"content":33},"og:locale",{"tag":435,"attributes":477,"content":18},{"property":478,"content":479},"og:type","article",{"tag":435,"attributes":481,"content":18},{"property":482,"content":6},"og:site_name",{"tag":435,"attributes":484,"content":18},{"property":485,"content":486},"article:modified_time","2026-08-17T07:58:57Z",{"tag":435,"attributes":488,"content":18},{"property":489,"content":490},"article:publisher","https://www.facebook.com/ChildWiseLabs/",{"tag":435,"attributes":492,"content":18},{"name":493,"content":494},"twitter:card","summary_large_image",[496,498,499],{"value":497,"locale":32},"zakaj-otroci-in-mladostniki-potrebujejo-vec-spanja-kot-odrasli-in-kako-jim-lahko",{"value":497,"locale":33},{"value":497,"locale":34},[501,502,503],{"value":40,"locale":32},{"value":41,"locale":33},{"value":40,"locale":34},"ArticleRecord","Rebeka Rauch, študentka magistrskega študija psihologije",[507],{"id":393,"name":394},"SKHXDc4ZTTK14LEH-YGu5A","\u003Cp dir=\"ltr\">\u003Cspan>Otroci in mladostniki potrebujejo več spanja kot odrasli, ker so njihovi možgani in telo v obdobju intenzivnega razvoja. Ko starši razumejo biološke potrebe, vpliv tehnologije in razvojne izzive uspavanja, lahko otrokom pomagajo vzpostaviti rutino, ki podpira zdravje, učenje in čustveno stabilnost.\u003C/span>\u003C/p>",{"blocks":511,"links":512,"value":513},[],[],{"schema":514,"document":515},"dast",{"type":516,"children":517},"root",[518,527,537,552,557,586,595,600,609,613,618,632,641,646,650,669,677,682,689],{"type":519,"level":520,"children":521},"heading",2,[522],{"type":523,"marks":524,"value":526},"span",[525],"strong","Biološke potrebe, ki jih odrasli pogosto spregledamo",{"type":528,"children":529},"paragraph",[530,532,535],{"type":523,"value":531},"Ko razmišljamo o spanju, pogosto pomislimo na počitek, na trenutek, ko se telo umiri in možgani “ugasnejo”. A pri otrocih in mladostnikih je spanje veliko več kot to. Je ",{"type":523,"marks":533,"value":534},[525],"temelj njihovega razvoja",{"type":523,"value":536},", obdobje, v katerem se možgani čistijo, obnavljajo, utrjujejo spomin in uravnavajo čustva. Prav zato mladi potrebujejo več spanja kot odrasli. Ne zato, ker so manj vzdržljivi, ampak ker njihovi možgani in telo vsak dan opravijo izjemno veliko dela.",{"type":528,"children":538},[539,541,545,547,550],{"type":523,"value":540},"Otroški možgani so kot ",{"type":523,"marks":542,"value":544},[543],"emphasis","živahna gradbišča",{"type":523,"value":546},", polna novih povezav, učenja, raziskovanja in čustvenih izkušenj. Vsak dan se v njih zgodi na tisoče majhnih sprememb, ki jih je treba ponoči urediti, utrditi in pospraviti. Spanec je čas, ko se ta notranji svet umiri, prečisti in pripravi na nov dan. Zato ",{"type":523,"marks":548,"value":549},[525],"otroci in mladostniki preprosto potrebujejo več ur spanja",{"type":523,"value":551},"; njihov razvoj to zahteva.",{"type":519,"level":520,"children":553},[554],{"type":523,"marks":555,"value":556},[525],"Priporočene ure spanja skozi razvoj",{"type":528,"children":558},[559,561,564,566,569,571,574,576,579,581,584],{"type":523,"value":560},"Če pogledamo priporočila strokovnjakov, vidimo, da se potrebe po spanju skozi razvoj močno spreminjajo. ",{"type":523,"marks":562,"value":563},[525],"Dojenčki",{"type":523,"value":565}," (0-11 mesecev) potrebujejo med 12 in 16 ur spanja na dan, ",{"type":523,"marks":567,"value":568},[525],"malčki",{"type":523,"value":570}," (1-2 leti) med 11 in 14, ",{"type":523,"marks":572,"value":573},[525],"predšolski otroci",{"type":523,"value":575}," (3-5 let) med 10 in 13, ",{"type":523,"marks":577,"value":578},[525],"šoloobvezni otroci",{"type":523,"value":580}," (6-12 let) med 9 in 12, ",{"type":523,"marks":582,"value":583},[525],"mladostniki ",{"type":523,"value":585},"(13-18 let) pa med 8 in 10 ur.",{"type":528,"children":587},[588,590,593],{"type":523,"value":589},"Vsak od teh intervalov odraža ",{"type":523,"marks":591,"value":592},[525],"intenzivnost razvoja v posameznem obdobju",{"type":523,"value":594},". Dojenčki rastejo neverjetno hitro, malčki se učijo jezika in gibanja, predšolski otroci razvijajo samostojnost, šolarji pa vsak dan predelujejo ogromno količino informacij. Mladostniki pa se poleg učenja soočajo še z biološkimi, hormonskimi in čustvenimi spremembami, ki dodatno povečajo potrebo po počitku.",{"type":519,"level":520,"children":596},[597],{"type":523,"marks":598,"value":599},[525],"Mladostniki in biološki premik spalnega ritma",{"type":528,"children":601},[602,604,607],{"type":523,"value":603},"Pri mladostnikih se dogaja še nekaj posebnega. Ko vstopijo v puberteto, se njihova ",{"type":523,"marks":605,"value":606},[525],"biološka ura premakne",{"type":523,"value":608},". Hormon melatonin, ki telesu sporoča, da je čas za spanje, se začne izločati kasneje kot v otroštvu. To pomeni, da se najstniki naravno zbudijo pozneje in zaspijo pozneje.",{"type":528,"children":610},[611],{"type":523,"value":612},"Ni naključje, da se najstniki zvečer “prebudijo” in dobijo energijo, medtem ko se odrasli že pripravljamo na počitek. Ni naključje, da zjutraj težko vstanejo in ni naključje, da se zdi, kot da se njihov ritem ne ujema z našim. To ni lenoba, ampak preprosta biologija. Ko jo razumemo, lažje razumemo tudi njihove večerne navade, jutranjo zaspanost in potrebo po daljšem počitku.",{"type":519,"level":520,"children":614},[615],{"type":523,"marks":616,"value":617},[525],"Tehnologija, ki mladim krade spanec",{"type":528,"children":619},[620,622,625,627,630],{"type":523,"value":621},"K spanju mladostnikov pa danes pomembno prispeva tudi tehnologija. Zasloni oddajajo ",{"type":523,"marks":623,"value":624},[525],"modro svetlobo",{"type":523,"value":626},", ki zavira izločanje melatonina, zato možgani dobijo napačen signal, da je še “prezgodaj” za spanje. Poleg tega vsebina na telefonih, bodisi videi, igre, sporočila ali družbena omrežja, ",{"type":523,"marks":628,"value":629},[525],"stimulira možgane",{"type":523,"value":631},", namesto da bi se le-ti umirili.",{"type":528,"children":633},[634,636,639],{"type":523,"value":635},"Najstniki se tako pogosto odpravijo v posteljo pravočasno, a njihovi možgani še dolgo ostanejo budni, ker jih zasloni držijo v ",{"type":523,"marks":637,"value":638},[525],"stanju pripravljenosti",{"type":523,"value":640},". Ko se zjutraj zbudijo utrujeni, je to pogosto posledica večerne tehnologije, ne pomanjkanja volje.",{"type":519,"level":520,"children":642},[643],{"type":523,"marks":644,"value":645},[525],"Spraviti otroka spat: izzivi, ki se spreminjajo z rastjo",{"type":528,"children":647},[648],{"type":523,"value":649},"Uspavanje otroka ni enako v vseh obdobjih. Vsako razvojno obdobje prinaša svoje izzive in svoje strategije.",{"type":528,"children":651},[652,654,657,659,662,664,667],{"type":523,"value":653},"Pri ",{"type":523,"marks":655,"value":656},[525],"dojenčkih",{"type":523,"value":658}," je ključna rutina, se pravi ponavljajoči se večerni rituali, ki ustvarijo občutek varnosti in predvidljivosti. Pri ",{"type":523,"marks":660,"value":661},[525],"predšolskih otrocih",{"type":523,"value":663}," se pogosto pojavijo strahovi pred temo, izgovori in potreba po bližini, zato pomagajo nežne meje, pomirjujoče pravljice in doslednost. ",{"type":523,"marks":665,"value":666},[525],"Šoloobvezni otroci",{"type":523,"value":668}," so čez dan pogosto preobremenjeni, zato zvečer potrebujejo čas za umiritev, pogovor o dnevu in postopno zmanjšanje dražljajev.",{"type":528,"children":670},[671,672,675],{"type":523,"value":653},{"type":523,"marks":673,"value":674},[525],"mladostnikih",{"type":523,"value":676}," pa je izziv drugačen. Želijo si samostojnosti, hkrati pa potrebujejo podporo pri vzpostavljanju rutine, ki je usklajena z njihovo biološko uro. Najbolj deluje pristop, ki jim ne vsiljuje pravil, ampak razlaga, zakaj njihovo telo potrebuje počitek. Ko mladostniki razumejo, da spanje ni “zahteva staršev”, ampak naravna potreba njihovega telesa, se lažje odločajo za zdrav spalni ritem.",{"type":519,"level":520,"children":678},[679],{"type":523,"marks":680,"value":681},[525],"Kako lahko starši podprete zdrav spalni ritem?",{"type":528,"children":683},[684,687],{"type":523,"marks":685,"value":686},[525],"Starši ",{"type":523,"value":688},"imate pri tem ključno vlogo. Ni potrebno, da je večerna rutina popolna, dovolj je, da je predvidljiva, mirna in prijazna do otrokove biološke ure. Pomaga, če je spalno okolje udobno, prijetno in varno, če je večer umirjen, brez močnih dražljajev, če je čas za spanje približno enak vsak dan, če se zasloni izklopijo vsaj pol ure pred spanjem, in če starši razumejo, da je spanje nujen del razvoja, ne pa nekaj, kar se zgodi mimogrede.",{"type":528,"children":690},[691],{"type":523,"value":692},"Ko starši spanje postavijo na mesto, ki mu pripada, otroci dobijo prostor, da se razvijajo zdravo, stabilno in samozavestno. Spanec ni le počitek. Je temelj, na katerem otroci in mladostniki gradijo svoje učenje, čustveno stabilnost, odpornost in zdravje. Ko jim omogočimo dovolj kakovostnega spanca, jim damo pogoje, da postanejo najboljša različica sebe.",{"alt":466,"url":694,"width":695,"height":696,"responsiveImage":697},"https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png",1672,941,{"srcSet":698,"webpSrcSet":699,"sizes":700,"src":701,"width":702,"height":703,"aspectRatio":704,"alt":466,"title":18,"bgColor":705,"base64":706},"https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&dpr=0.25&fit=crop&w=1440 360w,https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&dpr=0.5&fit=crop&w=1440 720w,https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&dpr=0.75&fit=crop&w=1440 1080w,https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&fit=crop&w=1440 1440w","https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&dpr=0.25&fit=crop&fm=webp&w=1440 360w,https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&dpr=0.5&fit=crop&fm=webp&w=1440 720w,https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&dpr=0.75&fit=crop&fm=webp&w=1440 1080w,https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&fit=crop&fm=webp&w=1440 1440w","(max-width: 1440px) 100vw, 1440px","https://www.datocms-assets.com/149116/1786953525-chatgpt-image-aug-17-2026-at-09_55_12-am-2.png?ar64=MjE6OQ&auto=compress&crop=focalpoint&fit=crop&w=1440",1440,617,2.3338735818476497,"#c99d71","data:image/jpeg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAoHBwgHBgoICAgLChULGg8cFg0NGR0VDhEYFxUZGBYVFhUdHysjGh0oHRUWJDUlKC0vMjIyGSI4PTcwPCsxMi8BCgsLBQUFEAUFEC8cFhwvLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vLy8vL//AABEIAAsAGAMBIgACEQEDEQH/xAAYAAACAwAAAAAAAAAAAAAAAAADBQAEBv/EAB4QAAEDBAMAAAAAAAAAAAAAAAEAAgMEBRESEyEy/8QAFgEAAwAAAAAAAAAAAAAAAAAAAAID/8QAFBEBAAAAAAAAAAAAAAAAAAAAAP/aAAwDAQACEQMRAD8Ar3Kohe/YBFt1TFJgJfM0GI5CHbjiQ4UjNRvGegolLHu5PRUQH//Z",{"left":416,"top":416,"width":417,"height":417,"rotate":416,"vFlip":40,"hFlip":40,"body":708},"\u003Cg fill=\"none\">\u003Cpath d=\"M14.0004 17.6539L8.34668 12.0001L14.0004 6.34637L15.0542 7.40013L10.4542 12.0001L15.0542 16.6001L14.0004 17.6539Z\" fill=\"currentColor\"/>\u003C/g>",1789387473704]