{"id":7629,"date":"2016-02-10T23:53:33","date_gmt":"2016-02-10T21:53:33","guid":{"rendered":"https:\/\/peaasi.ee\/parema-une-nouanded\/"},"modified":"2020-11-11T16:28:13","modified_gmt":"2020-11-11T14:28:13","slug":"parema-une-nouanded","status":"publish","type":"post","link":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/","title":{"rendered":"Tips for a better night\u2019s sleep"},"content":{"rendered":"
<\/div>\n[vc_row][vc_column][vc_column_text]\nWhat to do when your sleep is interrupted? When you are having trouble falling asleep? When you wake up too early?<\/span><\/i><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

Keep a sleep journal for a while. It will help you see which changes you should make to sleep well and be energetic, happy, and bright every day!<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

Get 30 minutes of physical activity at least three times a week, outdoors if possible. It would be good to move every day and for more than half an hour. It would be good to spend some time outside in the sunlight during the day when possible.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

It is difficult to fall asleep when you are feeling hungry or too full. Adjust your evening mealtime so that you feel pleasantly sated by the time you go to sleep.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

Well-planned naps during the day may help you to stay energetic and efficient. It is important that they not interfere with the normal sleeping rhythm \u2013 they should not be too long or occur too late in the day. If you do not sleep well at night, naps during the day are not a good idea.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\nEnsure that your bedroom is cosy and conducive to sleep. The room should be cool, quiet, dark, and calm. We recommend keeping electronic devices out of your reach. Using them when you cannot sleep will make you even less likely to fall asleep. Use an alarm clock or ask a family member to wake you up.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

The consumption of caffeine-containing drinks such as coffee, black and green tea, or cola drinks is not recommended in the second half of the day. Chocolate also contains caffeine and theobromines!<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

When a person is suffering from a lack of sleep, their ability as a driver is the same as if they had a 0.08% blood alcohol level. Drivers suffering from a lack of sleep have been found to cause 100,000 road traffic accidents each year in the UK.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

Come up with a sleeping and waking regimen for yourself and follow it also during weekends as much as you can. The consistent rhythm will help you to feel less tired during the day and you will find it easier to fall asleep at the accustomed time.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

Do not drink or eat a lot or exercise for a few hours before going to bed. Do not leave your school assignments until the last minute, either. Avoid watching the TV, being on your computer or on your phone for about an hour before going to bed. You will find it much easier to fall asleep if you engage in quiet, calm activities before going to bed!<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

If you do the same things before going to bed each night, your body will get used to these pre-sleep signals and you will fall asleep more easily. For example, you could take a bath or shower or read a book.<\/span><\/p>\n[\/vc_message][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”]\n

Keep a journal or have a pen and paper within an arm\u2019s reach by your bed. When you are remembering tasks or duties that you have not completed or any other unpleasant things while falling asleep, write them down. It will make it easier to get them out of your head!<\/span><\/p>\n[\/vc_message][\/vc_column][\/vc_row]\n<\/div>","protected":false},"excerpt":{"rendered":"

[vc_row][vc_column][vc_column_text] What to do when your sleep is interrupted? When you are having trouble falling asleep? When you wake up too early? [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”] Keep a sleep journal for a while. It will help you see which changes you should make to sleep well and be energetic, happy, and<\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[584,600],"tags":[586,601,598,597,583,599,602],"class_list":["post-7629","post","type-post","status-publish","format-standard","hentry","category-english","category-uni-en","tag-nipid-en","tag-nouanded-en","tag-rest","tag-sleep","tag-tips","tag-tired","tag-uni-en"],"yoast_head":"\nTips for a better night\u2019s sleep – Peaasi.ee<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips for a better night\u2019s sleep – Peaasi.ee\" \/>\n<meta property=\"og:description\" content=\"[vc_row][vc_column][vc_column_text] What to do when your sleep is interrupted? When you are having trouble falling asleep? When you wake up too early? [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”] Keep a sleep journal for a while. It will help you see which changes you should make to sleep well and be energetic, happy, and\" \/>\n<meta property=\"og:url\" content=\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\" \/>\n<meta property=\"og:site_name\" content=\"Peaasi.ee\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/Peaasi.ee\" \/>\n<meta property=\"article:published_time\" content=\"2016-02-10T21:53:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-11-11T14:28:13+00:00\" \/>\n<meta name=\"author\" content=\"Peaasi\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\"},\"author\":{\"name\":\"Peaasi\",\"@id\":\"https:\/\/peaasi.ee\/#\/schema\/person\/8fb3e89bd6b369214eb1269fa1056dac\"},\"headline\":\"Tips for a better night\u2019s sleep\",\"datePublished\":\"2016-02-10T21:53:33+00:00\",\"dateModified\":\"2020-11-11T14:28:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\"},\"wordCount\":859,\"publisher\":{\"@id\":\"https:\/\/peaasi.ee\/#organization\"},\"keywords\":[\"nipid\",\"n\u00f5uanded\",\"rest\",\"sleep\",\"tips\",\"tired\",\"uni\"],\"articleSection\":[\"English\",\"Uni\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\",\"url\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\",\"name\":\"Tips for a better night\u2019s sleep – Peaasi.ee\",\"isPartOf\":{\"@id\":\"https:\/\/peaasi.ee\/#website\"},\"datePublished\":\"2016-02-10T21:53:33+00:00\",\"dateModified\":\"2020-11-11T14:28:13+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/peaasi.ee\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Tips for a better night\u2019s sleep\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/peaasi.ee\/#website\",\"url\":\"https:\/\/peaasi.ee\/\",\"name\":\"Peaasi.ee\",\"description\":\"Vaimse tervise organisatsioon\",\"publisher\":{\"@id\":\"https:\/\/peaasi.ee\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/peaasi.ee\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/peaasi.ee\/#organization\",\"name\":\"Peaasi.ee\",\"alternateName\":\"Peaasjad\",\"url\":\"https:\/\/peaasi.ee\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/peaasi.ee\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/peaasi.ee\/wp-content\/uploads\/2016\/01\/peaasi-logo.jpg\",\"contentUrl\":\"https:\/\/peaasi.ee\/wp-content\/uploads\/2016\/01\/peaasi-logo.jpg\",\"width\":500,\"height\":219,\"caption\":\"Peaasi.ee\"},\"image\":{\"@id\":\"https:\/\/peaasi.ee\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/Peaasi.ee\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/peaasi.ee\/#\/schema\/person\/8fb3e89bd6b369214eb1269fa1056dac\",\"name\":\"Peaasi\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/peaasi.ee\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/70a3c086e08a6be25b51a844978deb88aeffadcea8361c6cd0a30511d7bf538c?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/70a3c086e08a6be25b51a844978deb88aeffadcea8361c6cd0a30511d7bf538c?s=96&d=mm&r=g\",\"caption\":\"Peaasi\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Tips for a better night\u2019s sleep – Peaasi.ee","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/","og_locale":"en_US","og_type":"article","og_title":"Tips for a better night\u2019s sleep – Peaasi.ee","og_description":"[vc_row][vc_column][vc_column_text] What to do when your sleep is interrupted? When you are having trouble falling asleep? When you wake up too early? [\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_message color=”alert-success” message_box_style=”outline” message_box_color=”alert-success” icon_type=”pixelicons” css_animation=”top-to-bottom” icon_pixelicons=”vc_pixel_icon vc_pixel_icon-tick”] Keep a sleep journal for a while. It will help you see which changes you should make to sleep well and be energetic, happy, and","og_url":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/","og_site_name":"Peaasi.ee","article_publisher":"https:\/\/www.facebook.com\/Peaasi.ee","article_published_time":"2016-02-10T21:53:33+00:00","article_modified_time":"2020-11-11T14:28:13+00:00","author":"Peaasi","twitter_card":"summary_large_image","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/#article","isPartOf":{"@id":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/"},"author":{"name":"Peaasi","@id":"https:\/\/peaasi.ee\/#\/schema\/person\/8fb3e89bd6b369214eb1269fa1056dac"},"headline":"Tips for a better night\u2019s sleep","datePublished":"2016-02-10T21:53:33+00:00","dateModified":"2020-11-11T14:28:13+00:00","mainEntityOfPage":{"@id":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/"},"wordCount":859,"publisher":{"@id":"https:\/\/peaasi.ee\/#organization"},"keywords":["nipid","n\u00f5uanded","rest","sleep","tips","tired","uni"],"articleSection":["English","Uni"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/","url":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/","name":"Tips for a better night\u2019s sleep – Peaasi.ee","isPartOf":{"@id":"https:\/\/peaasi.ee\/#website"},"datePublished":"2016-02-10T21:53:33+00:00","dateModified":"2020-11-11T14:28:13+00:00","breadcrumb":{"@id":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/peaasi.ee\/en\/parema-une-nouanded\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/peaasi.ee\/en\/parema-une-nouanded\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/peaasi.ee\/en\/"},{"@type":"ListItem","position":2,"name":"Tips for a better night\u2019s sleep"}]},{"@type":"WebSite","@id":"https:\/\/peaasi.ee\/#website","url":"https:\/\/peaasi.ee\/","name":"Peaasi.ee","description":"Vaimse tervise organisatsioon","publisher":{"@id":"https:\/\/peaasi.ee\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/peaasi.ee\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/peaasi.ee\/#organization","name":"Peaasi.ee","alternateName":"Peaasjad","url":"https:\/\/peaasi.ee\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/peaasi.ee\/#\/schema\/logo\/image\/","url":"https:\/\/peaasi.ee\/wp-content\/uploads\/2016\/01\/peaasi-logo.jpg","contentUrl":"https:\/\/peaasi.ee\/wp-content\/uploads\/2016\/01\/peaasi-logo.jpg","width":500,"height":219,"caption":"Peaasi.ee"},"image":{"@id":"https:\/\/peaasi.ee\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/Peaasi.ee"]},{"@type":"Person","@id":"https:\/\/peaasi.ee\/#\/schema\/person\/8fb3e89bd6b369214eb1269fa1056dac","name":"Peaasi","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/peaasi.ee\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/70a3c086e08a6be25b51a844978deb88aeffadcea8361c6cd0a30511d7bf538c?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/70a3c086e08a6be25b51a844978deb88aeffadcea8361c6cd0a30511d7bf538c?s=96&d=mm&r=g","caption":"Peaasi"}}]}},"_links":{"self":[{"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/posts\/7629","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/comments?post=7629"}],"version-history":[{"count":0,"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/posts\/7629\/revisions"}],"wp:attachment":[{"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/media?parent=7629"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/categories?post=7629"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/peaasi.ee\/en\/wp-json\/wp\/v2\/tags?post=7629"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}