{"id":4447,"date":"2021-03-19T17:10:18","date_gmt":"2021-03-19T16:10:18","guid":{"rendered":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/?p=4447"},"modified":"2021-06-11T14:04:58","modified_gmt":"2021-06-11T12:04:58","slug":"jak-se-zmenit-na-ranni-ptace","status":"publish","type":"post","link":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/2021\/03\/19\/jak-se-zmenit-na-ranni-ptace\/","title":{"rendered":"V\u00edc sportu, m\u00e9n\u011b ponocov\u00e1n\u00ed. Prom\u011b\u0148te se z unaven\u00e9 sovy na rann\u00ed pt\u00e1\u010de"},"content":{"rendered":"

Tahle civilizace nen\u00ed pro sovy. V\u0161echno n\u00e1ro\u010dn\u00e9 se odehr\u00e1v\u00e1 r\u00e1no a mus\u00edte se tomu p\u0159izp\u016fsobit. Situaci nav\u00edc zhor\u0161ily modern\u00ed technologie. Ale m\u00e1 to \u0159e\u0161en\u00ed. I z v\u00e1s se m\u016f\u017ee st\u00e1t rann\u00ed pt\u00e1\u010de.<\/b><\/p>\n

Lid\u00e9 s chronotypem \u201esova\u201c maj\u00ed o 10 % v\u011bt\u0161\u00ed \u00famrtnost. <\/span>Studie<\/span><\/a> publikovan\u00e1 v britsk\u00e9m v\u011bdeck\u00e9m \u010dasopise Chronobiology International sledovala p\u016fl milionu dosp\u011bl\u00fdch v\u00edce ne\u017e 6 let. Lid\u00e9, kte\u0159\u00ed se identifikovali jako \u201eur\u010dit\u011b ve\u010dern\u00ed typ\u201c, \u010dast\u011bji um\u00edrali na cukrovku a neurologick\u00e9, psychologick\u00e9, gastrointestin\u00e1ln\u00ed nebo respira\u010dn\u00ed poruchy. \u017dijeme ve sv\u011bt\u011b rann\u00edch pt\u00e1\u010dat se v\u0161emi d\u016fsledky. Pokud jste sova, je lep\u0161\u00ed se tomu aspo\u0148 trochu p\u0159izp\u016fsobit.<\/span><\/p>\n

Jak funguje nevysp\u00e1n\u00ed?<\/b><\/h2>\n

Zaj\u00edmav\u00fd v\u011bdeck\u00fd pokus z roku 1965 popsal psychiatr Radkin Honz\u00e1k pro magaz\u00edn Osel. Skupinu dobrovoln\u00edk\u016f v\u011bdci n\u011bkolik dn\u00ed dr\u017eeli z\u00e1m\u011brn\u011b ve sp\u00e1nkov\u00e9 deprivaci. Okam\u017eit\u011b jim spadla imunita. T\u0159i lid\u00e9, kte\u0159\u00ed b\u011bhem experimentu onemocn\u011bli ban\u00e1ln\u00ed respira\u010dn\u00ed infekc\u00ed, reagovali hore\u010dkami kolem 39 stup\u0148\u016f a museli pokus ukon\u010dit. Kdy\u017e se to d\u00e1 do souvislosti s pandemi\u00ed koronaviru, nevysp\u00e1n\u00ed nen\u00ed dobr\u00e9 znamen\u00ed.\u00a0<\/span><\/p>\n

Kles\u00e1 samoz\u0159ejm\u011b tak\u00e9 tolerance na stres. Zaj\u00edmav\u00e9 je, \u017ee sledovan\u00e9 ukazatele (katecholaminy a kortizol) m\u011bly sv\u016fj vrchol hned b\u011bhem druh\u00e9 noci bez sp\u00e1nku. Potom m\u00edrn\u011b poklesly a zase stoupaly a\u017e do p\u00e1t\u00e9 noci, kdy lid\u00e9 nespali.<\/span><\/p>\n

U\u017e po prvn\u00ed probd\u011bl\u00e9 noci ka\u017edop\u00e1dn\u011b v\u00fdrazn\u011b kles\u00e1 pocit pohody, pozornost a schopnost soust\u0159ed\u011bn\u00ed. Zhor\u0161uje se my\u0161len\u00ed a po t\u0159et\u00edm dni p\u0159ich\u00e1zej\u00ed halucinace. Vy pravd\u011bpodobn\u011b ka\u017ed\u00fd den aspo\u0148 trochu sp\u00edte. Jen\u017ee kdy\u017e to nen\u00ed dost, probl\u00e9my se akumuluj\u00ed. A co je nejhor\u0161\u00ed: sp\u00e1nkov\u00fd deficit u\u017e nikdy nedo\u017eenete.<\/span><\/p>\n

Pro\u010d ale sovy po\u0159\u00e1dn\u011b nesp\u00ed?<\/b><\/h2>\n

P\u0159ijdete dom\u016f po dlouh\u00e9m vy\u010derp\u00e1vaj\u00edc\u00edm dni, zapnete televizi nebo po\u010d\u00edta\u010d a uklidn\u00edte se u sledov\u00e1n\u00ed kter\u00e9hokoli seri\u00e1lu, na kter\u00fd na Netflixu naraz\u00edte. Na tohle jste se t\u011b\u0161ili cel\u00fd den. A kdy\u017e p\u0159ijde \u010das j\u00edt na kut\u011b, nechce se v\u00e1m p\u0159estat. M\u00e1te p\u0159ece n\u00e1rok je\u0161t\u011b na jeden d\u00edl, jednu kapitolu kn\u00ed\u017eky, jeden level ve h\u0159e… Tak\u017ee kus sp\u00e1nku a dobr\u00fd pocit z\u00edtra vym\u011bn\u00edte za dobr\u00fd pocit hned. Ve\u010dery jsou pro v\u00e1s jedinou chv\u00edl\u00ed odpo\u010dinku, tak pro\u010d je ukon\u010dovat tak brzy? Mo\u017en\u00e1 m\u00e1te i pocit, \u017ee v noci je to ten \u201eprav\u00fd\u201c \u017eivot a r\u00e1no v\u00e1s u\u017e nic dobr\u00e9ho ne\u010dek\u00e1. Jen povinnosti. Chcete to nep\u0159\u00edjemn\u00e9 co nejv\u00edc odd\u00e1lit.<\/span><\/p>\n

\"rann\u00ed
Vypad\u00e1te po r\u00e1nu n\u011bjak takhle? D\u00e1 se to zm\u011bnit. Postupn\u011b.<\/figcaption><\/figure>\n

Jak se zm\u011bnit na rann\u00ed pt\u00e1\u010de<\/b><\/h2>\n

Dny by mo\u017en\u00e1 nebyly tak dlouh\u00e9 a vy\u010derp\u00e1vaj\u00edc\u00ed, kdybychom se v\u00edc vyspali. Ide\u00e1l je sedm nebo osm hodin. Kdy\u017e sp\u00edte jen p\u011bt a\u017e \u0161est hodin jako v\u011bt\u0161ina sov, nestihnete rann\u00ed a nejv\u00edc odpo\u010dinkovou REM f\u00e1zi sp\u00e1nku. V tu chv\u00edli, kdy m\u00e1te nab\u00edrat nejv\u00edc s\u00edly, v\u00e1s utne bud\u00edk. Posledn\u00ed dv\u011b hodinky v\u00e1m chyb\u00ed, a tak p\u0159ijdete o ten nejv\u011bt\u0161\u00ed poklad. REM sp\u00e1nek se ozna\u010duje za kl\u00ed\u010d k emocion\u00e1ln\u00ed a kreativn\u00ed energii. Srovn\u00e1v\u00e1 se tak\u00e9 s meditac\u00ed, m\u00e1 pom\u00e1hat s u\u010den\u00edm, prost\u011b v\u0161echny ty b\u00e1je\u010dn\u00e9 v\u011bci.<\/span><\/b>Probl\u00e9m je, \u017ee kdy\u017e sv\u016fj rytmus chcete posunout a p\u0159inut\u00edte se j\u00edt sp\u00e1t d\u0159\u00edv, nefunguje to hned druh\u00fd den. Mus\u00edte chvilku vydr\u017eet. Trv\u00e1 to tak t\u00fdden, ne\u017e se dostav\u00ed prvn\u00ed benefity. Ale kdy\u017e vytrv\u00e1te, p\u0159estanete nen\u00e1vid\u011bt sp\u00e1nek i us\u00edn\u00e1n\u00ed.<\/span><\/p>\n

Smartphony jsou p\u0159\u00edli\u0161 vzru\u0161uj\u00edc\u00ed<\/b><\/h2>\n

Dne\u0161n\u00ed doba se <\/span>sexy l\u00e1kav\u00fdmi displeji a obrazovkami<\/span><\/a> je a\u017e p\u0159\u00edli\u0161 vzru\u0161uj\u00edc\u00ed. U toho nejde usnout. L\u00e9pe se v\u00e1m p\u016fjde sp\u00e1t po \u010dten\u00ed kn\u00ed\u017eky ne\u017e po sj\u00ed\u017ed\u011bn\u00ed vide\u00ed na internetu nebo swajpov\u00e1n\u00ed na Tinderu. Na posledn\u00ed dv\u011b hodiny p\u0159ed span\u00edm jsou ide\u00e1ln\u00ed knihy, audioknihy a samoz\u0159ejm\u011b meditace. Nebo sex.<\/span><\/p>\n

Co naopak p\u0159ed span\u00edm vynechat? Velk\u00e9 j\u00eddlo, jasn\u00e9 sv\u011btlo, modr\u00e9 sv\u011btlo z obrazovek (potla\u010duje melatonin, tak\u017ee se \u0161patn\u011b us\u00edn\u00e1). Obecn\u011b plat\u00ed, \u017ee se v\u00e1m l\u00edp p\u016fjde sp\u00e1t ve chv\u00edli, kdy u\u017e se za\u010dnete trochu nudit.<\/span><\/p>\n

Ve\u010der si m\u016f\u017eete zacvi\u010dit<\/b><\/h2>\n

D\u0159\u00edve se \u0159\u00edkalo, \u017ee ve\u010der nen\u00ed dobr\u00e9 sportovat \u2013 \u017ee se t\u00edm v t\u011ble vyplav\u00ed p\u0159\u00edli\u0161 adrenalinu. <\/span>Nov\u00e1 \u0161v\u00fdcarsk\u00e1 studie<\/span><\/a> ale uk\u00e1zala, \u017ee ve\u010dern\u00ed fyzick\u00e1 aktivita sama o sob\u011b kvalitu sp\u00e1nku nezhor\u0161uje. Jen je lep\u0161\u00ed m\u00edrn\u00fd tr\u00e9nink. Definuje se to legra\u010dn\u011b. Za intenzivn\u00ed tr\u00e9nink v\u00fdzkumn\u00edci ozna\u010dili ten, p\u0159i kter\u00e9m nejste schopni mluvit. \u201eM\u00edrn\u00fd tr\u00e9nink\u201c je fyzick\u00e1 aktivita s dostate\u010dn\u011b vysokou intenzitou, abyste u\u017e nezvl\u00e1dli zp\u00edvat, ale mluvit je\u0161t\u011b ano. Tak\u017ee j\u00edzda na kole nebo vytrvalostn\u00ed b\u011bh jsou p\u0159ed span\u00edm \u00fapln\u011b OK.<\/span><\/p>\n

Ve\u010der tedy v klidu m\u016f\u017eete dohnat cvi\u010den\u00ed, kter\u00e9 jste nestihli p\u0159es den (a k tomu si pustit t\u0159eba tu audioknihu nebo podcast). Lep\u0161\u00ed je ale p\u0159ece jenom p\u0159estat se z\u00e1t\u011b\u017e\u00ed hodinku p\u0159edt\u00edm, ne\u017e lehnete do postele. Jinak budete muset \u010dekat, a\u017e se v\u00e1m zklidn\u00ed dech a tep, a t\u00edm p\u00e1dem budete us\u00ednat o n\u011bco d\u00e9le.<\/span><\/p>\n

R\u00e1no nen\u00ed jen pr\u00e1ce<\/b><\/h2>\n

Mus\u00edte si naj\u00edt d\u016fvod, pro\u010d se r\u00e1no budit. M\u016f\u017ee to b\u00fdt zase ten sport. Co takhle si sportovn\u00ed v\u011bci p\u0159ipravit u\u017e ve\u010der p\u0159ed dve\u0159e bytu nebo vedle postele? Kr\u00e1sn\u00e1 motivace! Naopak kdy\u017e\u00a0 za\u010dnete hned po probuzen\u00ed vy\u0159izovat nep\u0159\u00edjemn\u00e9 maily, nikdy se ze sov\u00edho hn\u00edzda nevyhrabete. N\u011bkte\u0159\u00ed l\u00e9ka\u0159i dokonce mlad\u00e9 pacienty l\u00e1kaj\u00ed na rann\u00ed videohry. Produktivn\u00ed rann\u00ed f\u00e1zi mozku t\u00edm sice tak trochu promrh\u00e1te, ale jako uk\u00e1zka je to srozumiteln\u00e9.<\/span><\/p>\n

\"rann\u00ed
Klidn\u011b se ve\u010der proje\u010fte na kole. Nebo je\u0161t\u011b l\u00e9pe \u2013 r\u00e1no. Budete se m\u00edt p\u0159ed span\u00edm na co t\u011b\u0161it.<\/figcaption><\/figure>\n

Sp\u011bte ve tm\u011b, startujte se sv\u011btlem<\/b><\/h2>\n

Pro kvalitn\u00ed sp\u00e1nek je naprosto z\u00e1sadn\u00ed co nejv\u011bt\u0161\u00ed tma. Pou\u017e\u00edvejte klidn\u011b i masku na span\u00ed. Stoj\u00ed to za to. No a stejn\u011b tak d\u016fle\u017eit\u00e9 je potom rann\u00ed sv\u011btlo, kter\u00e9 v\u00e1m nastartuje mozek. Sv\u011btlo funguje jako <\/span>Zeitgeber<\/span><\/i>, tedy synchroniza\u010dn\u00ed sign\u00e1l, kter\u00fd ovliv\u0148uje na\u0161e biologick\u00e9 rytmy. \u010c\u00edm v\u00edc sv\u011btla r\u00e1no \u201enasajete\u201c, t\u00edm l\u00e9pe ve\u010der usnete. Rozhodn\u011b r\u00e1no nenoste slune\u010dn\u00ed br\u00fdle.<\/span><\/p>\n

Krok za krokem<\/b><\/h2>\n

Jak jsme zm\u00ednili, zm\u011bny mus\u00edte d\u011blat postupn\u011b. Zkuste si na t\u00fdden posunout bud\u00edk o 30 minut dozadu. A dal\u0161\u00ed t\u00fdden zase o 30 minut. Ve\u010der si m\u00edrn\u011b zacvi\u010dte a dodr\u017eujte na\u0161e rady.<\/span> Jakmile budete unaven\u00ed, jd\u011bte do postele a nebojujte s t\u00edm.<\/span><\/p>\n

Je mo\u017en\u00e9, \u017ee se po brzk\u00e9m bud\u00ed\u010dku budete c\u00edtit jako p\u0159ejet\u00e1 sova. Ale vy\u010dkejte. Skute\u010dn\u00fd test kvality sp\u00e1nku je v tom, jak se c\u00edt\u00edte odpoledne. Lep\u0161\u00ed sp\u00e1nek by v\u00e1m m\u011bl zlep\u0161it pam\u011b\u0165, stabilizovat n\u00e1ladu, kreativitu, sportovn\u00ed v\u00fdkony a tak\u00e9 stravovac\u00ed n\u00e1vyky. Sledujte sv\u00e9 nov\u00e9 t\u011blo, a ne\u017e to vzd\u00e1te, posu\u010fte realisticky, jestli je pro n\u011bj rozd\u00edl mezi \u0161esti a osmi hodinami sp\u00e1nku.<\/span><\/p>\n

Nejde se vymlouvat jen na genetiku<\/b><\/h2>\n

Ano, opravdu m\u016f\u017eete b\u00fdt hardcore sova. \u201eJe mo\u017en\u00e9, \u017ee evoluce naprogramovala n\u011bkter\u00e9 lidi k tomu, aby chodili sp\u00e1t d\u0159\u00edv, a jin\u00e9, aby chodili sp\u00e1t pozd\u011bji. D\u00edky tomu se v ka\u017ed\u00e9 vesnici i v noci na\u0161el n\u011bkdo, kdo mohl dr\u017eet hl\u00eddku,\u201c \u0159ekl psychiatr Alex Dimitriu <\/span>magaz\u00ednu New York Times<\/span><\/a>. V dob\u011b, kdy nebyla elekt\u0159ina, nato\u017e digit\u00e1ln\u00ed technologie, se v\u0161ak podle n\u011bj nest\u00e1valo, \u017ee by lidi m\u011bli tak extr\u00e9mn\u00ed sp\u00e1nkov\u00fd re\u017eim jako dnes: \u201eNikdo ne\u0161el sp\u00e1t ve t\u0159i r\u00e1no a nevst\u00e1val v deset.\u201c<\/span><\/p>\n

Spac\u00ed triky pro denn\u00ed i no\u010dn\u00ed pt\u00e1ky<\/b><\/h2>\n

A\u0165 u\u017e jste sova, nebo rann\u00ed pt\u00e1\u010de, <\/span>na span\u00ed je v\u017edy ide\u00e1ln\u00ed co nejchladn\u011bj\u0161\u00ed m\u00edstnost a p\u0159edev\u0161\u00edm studen\u00fd vzduch. Klidn\u011b si vezm\u011bte nejtlust\u0161\u00ed pe\u0159inu, ale v m\u00edstnosti a\u0165 je zima. K tomu se hod\u00ed p\u0159\u00edrodn\u00ed voln\u00e9 tlust\u00e9 pono\u017eky. Pono\u017eky zah\u0159\u00edvaj\u00ed kon\u010detiny, roz\u0161i\u0159uj\u00ed c\u00e9vy a zvy\u0161uj\u00ed pr\u016ftok krve. V noci je klidn\u011b skopn\u011bte, kdy\u017e budete cht\u00edt.<\/span><\/p>\n

Hrajte si se sv\u011btlem<\/h1>\n

Tot\u00e1ln\u00ed no\u010dn\u00ed tmu a co nejintenzivn\u011bj\u0161\u00ed rann\u00ed sv\u011btlo u\u017e jsme zm\u00ednili. Sv\u011btlo dokonce pom\u00e1h\u00e1 spalovat tuky. Naopak modr\u00e9 sv\u011btlo z digit\u00e1ln\u00edch za\u0159\u00edzen\u00ed ve\u010der omezte. Zapn\u011bte si na mobilu i po\u010d\u00edta\u010di p\u0159ep\u00edn\u00e1n\u00ed do no\u010dn\u00edch barev, p\u0159\u00edpadn\u011b m\u016f\u017eete zkusit br\u00fdle s modr\u00fdm filtrem (i kdy\u017e <\/span>podle dTestu<\/span><\/a> pr\u00fd nefunguj\u00ed).<\/span><\/p>\n

Zapi\u0161te si to<\/b><\/h1>\n

Hodn\u011b lid\u00ed si v posteli p\u0159ehr\u00e1v\u00e1 v\u0161echno, co z\u00edtra pot\u0159ebuje ud\u011blat. Rad\u011bji si to je\u0161t\u011b mimo postel zapi\u0161te, a\u0165 v\u00e1s to nestresuje a t\u011blo se podvol\u00ed odpo\u010dinku.<\/span><\/p>\n

Klidn\u011b si dovolte rozptyl<\/b><\/h1>\n

\u0158\u00edk\u00e1 se, \u017ee m\u00e1me chodit sp\u00e1t a vst\u00e1vat v\u017edy ve stejnou dobu. N\u011bkdo to m\u00e1 na minutu p\u0159esn\u011b, ale ve skute\u010dnosti je \u201epovolen\u00fd\u201c rozptyl zhruba od 30 a\u017e 60 minut. O v\u00edkendu si tedy klidn\u011b p\u0159idejte hodinku.<\/span><\/p>\n

Kupte si dv\u011b pe\u0159iny<\/b><\/h1>\n

Pokud m\u00e1te s partnerem nebo partnerkou spole\u010dnou pe\u0159inu a z\u00e1rove\u0148 naprosto jin\u00e9 spac\u00ed n\u00e1vyky, m\u016f\u017ee to b\u00fdt jedna z v\u011bc\u00ed, kter\u00e9 ni\u010d\u00ed v\u00e1\u0161 nebo jejich sp\u00e1nek. Zkuste to analyzovat. Kvalitn\u011bj\u0161\u00ed span\u00ed m\u016f\u017ee m\u00edt pozitivn\u00ed vliv i na v\u00e1\u0161 sexu\u00e1ln\u00ed \u017eivot.<\/span><\/p>\n

Zkuste omezit no\u010dn\u00ed mo\u010den\u00ed<\/b><\/h1>\n

P\u0159ed span\u00edm nepijte moc vody. Zvl\u00e1\u0161\u0165 pokud chod\u00edte v noci \u010d\u016frat. No\u010dn\u00ed mo\u010den\u00ed m\u016f\u017ee b\u00fdt zp\u016fsobeno l\u00e9ky na vysok\u00fd krevn\u00ed tlak, alfa blok\u00e1tory, sedativy i svalov\u00fdmi relax\u00e1tory. Stejn\u011b tak diureticky funguje i alkohol a kofeinov\u00e9 n\u00e1poje. \u010cast\u00e9 mo\u010den\u00ed hl\u00e1s\u00ed i 84 % pacient\u016f se sp\u00e1nkovou apnoe. D\u016fvodem v\u0161ak m\u016f\u017ee b\u00fdt taky jen oby\u010dejn\u00e9 st\u00e1rnut\u00ed (kapacita mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e se sni\u017euje), t\u011bhotenstv\u00ed nebo otekl\u00e9 nohy. Anebo stres.<\/span><\/p>\n

Necho\u010fte sp\u00e1t p\u0159\u00edli\u0161 brzy<\/b><\/h1>\n

Divn\u00e1 rada. Ale pokud jste opravdov\u00e1 sova a jen tak se rozhodnete s t\u00edm zodpov\u011bdn\u011b skoncovat, budete z\u00edrat do stropu a jen se v\u0161echno zhor\u0161\u00ed. Te\u010f u\u017e ale v\u00edte, jak se v rann\u00ed pt\u00e1\u010de zm\u011bnit bezbolestn\u011b.<\/span><\/p>\n

\n

Na rann\u00ed b\u011bh nebo j\u00f3gu se m\u016f\u017eete za\u010d\u00edt t\u011b\u0161it, i kdy\u017e jste nefal\u0161ovan\u00e1 sova. My v\u00e1m s motivac\u00ed pom\u016f\u017eeme. Za zdrav\u00fd \u017eivotn\u00ed styl v\u00e1m budeme vracet a\u017e 30 % pojistn\u00e9ho. A kdy\u017e spln\u00edte sportovn\u00ed v\u00fdzvu, p\u0159ihod\u00edme chytr\u00e9 hodinky.<\/i><\/b><\/p>\n

Chci odm\u011bnu<\/a><\/div><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Tahle civilizace nen\u00ed pro sovy. V\u0161echno n\u00e1ro\u010dn\u00e9 se odehr\u00e1v\u00e1 r\u00e1no a mus\u00edte se tomu p\u0159izp\u016fsobit. Situaci nav\u00edc zhor\u0161ily modern\u00ed technologie. Ale m\u00e1 to \u0159e\u0161en\u00ed. I z v\u00e1s se m\u016f\u017ee st\u00e1t rann\u00ed pt\u00e1\u010de. Lid\u00e9 s chronotypem \u201esova\u201c maj\u00ed o 10 % v\u011bt\u0161\u00ed \u00famrtnost. Studie publikovan\u00e1 v britsk\u00e9m v\u011bdeck\u00e9m \u010dasopise Chronobiology International sledovala p\u016fl milionu dosp\u011bl\u00fdch v\u00edce …<\/p>\n","protected":false},"author":28,"featured_media":4450,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30,5],"tags":[227,228,226,149],"class_list":["post-4447","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi","category-zivotni-styl","tag-skrivan","tag-sova","tag-spanek","tag-zdravy-zivotni-styl"],"_links":{"self":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/4447","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/users\/28"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/comments?post=4447"}],"version-history":[{"count":10,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/4447\/revisions"}],"predecessor-version":[{"id":4586,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/posts\/4447\/revisions\/4586"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media\/4450"}],"wp:attachment":[{"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/media?parent=4447"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/categories?post=4447"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.new.prod.mutu.creativedock.cloud\/blog\/wp-json\/wp\/v2\/tags?post=4447"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}