{"id":6244,"date":"2024-07-04T10:51:41","date_gmt":"2024-07-04T10:51:41","guid":{"rendered":"https:\/\/kokoro.today\/body\/?p=4509"},"modified":"2024-10-15T13:05:57","modified_gmt":"2024-10-15T13:05:57","slug":"how-to-get-good-sleep","status":"publish","type":"post","link":"https:\/\/kokoro.today\/body\/how-to-get-good-sleep\/","title":{"rendered":"The Ultimate Guide to Better Sleep and Wellness"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"6244\" class=\"elementor elementor-6244\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3a4b0f1 e-flex e-con-boxed e-con e-parent\" data-id=\"3a4b0f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d06ca2b elementor-widget elementor-widget-heading\" data-id=\"d06ca2b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Introduction\n\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4762ca8 elementor-widget elementor-widget-text-editor\" data-id=\"4762ca8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Sleep is to humans what a charger is to a mobile phone.<\/p><p>If you\u2019re not bursting with energy and excitement for the day, blame the poor sleep quality that deprived you of rest and rejuvenation.<\/p><p>We all deserve a good night&#8217;s sleep, but various factors and conditions can rob us of sound sleep, compromising its quality. This is why it\u2019s important to consider and identify the factors affecting our sleep carefully.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cb2d95b quiz-col elementor-widget elementor-widget-text-editor\" data-id=\"cb2d95b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Survey Question<br \/><\/strong>How many hours of sleep do you typically get each night?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a8baa5e elementor-widget elementor-widget-heading\" data-id=\"a8baa5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Effective Tips to Sleep Better<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da4ff31 elementor-widget elementor-widget-text-editor\" data-id=\"da4ff31\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Finding effective ways to get some restful sleep? <br \/><br \/>Follow the steps, and you\u2019ll find ways to have a deep sleep. To do this, you must start by understanding the process and taking suggestive measures to enhance the quality of your sleep.<\/p><ul><li><strong>Understand the Importance of Sleep : <br \/><\/strong>According to the\u00a0<em>National Sleep Foundation<\/em>, an adult requires 7 to 9 hours of sound sleep to function optimally. Lack of sleep or compromising on the quality of sleep can have a serious impact on our physical and mental health. It can make us fall into the trap of health issues like\u00a0<a href=\"https:\/\/kokoro.today\/scientific\/obesity\/\" target=\"_blank\" rel=\"noopener\">obesity<\/a>, heart disease, diabetes,\u00a0<a href=\"https:\/\/kokoro.today\/scientific\/anxiety\/\" target=\"_blank\" rel=\"noopener\">anxiety<\/a>, and\u00a0<a href=\"https:\/\/kokoro.today\/scientific\/depression\/\" target=\"_blank\" rel=\"noopener\">depression<\/a>. Therefore, it is important for us to understand that sleep is not just about providing rest to our mind and body. It\u2019s about letting them recharge, repair, and restore. And when we are not able to sleep peacefully, it affects our overall health, reducing our operational capacity. We can reverse this scenario only when we understand how important it is for us to have a sound sleep at night and take steps that work in favor of having a sound sleep.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bb569ee quiz-col elementor-widget elementor-widget-text-editor\" data-id=\"bb569ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Survey Question<br \/><\/strong>How often do you feel irritable and anxious when you are not able to sleep well at night?<em><br \/><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d8dea14 elementor-widget elementor-widget-text-editor\" data-id=\"d8dea14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Set a Sleep Schedule : <br \/><\/strong>Setting a specific sleep schedule is important. When we make it a point to sleep and wake up at a fixed time, we regulate our internal body clock\u2014called\u00a0<a href=\"https:\/\/kokoro.today\/scientific\/circadian-rhythm\/\" target=\"_blank\" rel=\"noopener\">circadian rhythm<\/a>. It influences our sleep consistency, and we don\u2019t have to work on our <a href=\"https:\/\/kokoro.today\/scientific\/sleep-wake-cycle\/\" target=\"_blank\" rel=\"noopener\">sleep-wake cycle<\/a>. This way, we can ensure that we are maintaining consistent sleep timing and wake up feeling refreshed and relaxed for the day. A survey conducted by the Sleep Foundation has suggested that individuals who stick to consistent sleep time tend to enjoy greater sleep satisfaction than those with irregular <a href=\"https:\/\/kokoro.today\/scientific\/sleep-patterns\/\" target=\"_blank\" rel=\"noopener\">sleep patterns<\/a>.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-deaac70 fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"deaac70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>\ud83d\udc49\u00a0 <\/em>Pro Tip<br \/><\/strong>Initially, you can try inducing sleep by listening to calming music or guided meditation. Once your body clock adjusts to a consistent sleep schedule, falling asleep will become effortless.<em><br \/><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7d392b9 fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"7d392b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>\ud83c\udfad\u00a0 <\/em>Activity<br \/><\/strong>Try setting a consistent sleep and wake-up time and observe how you feel in terms of energy, mood, and overall well-being.\u00a0<em><br \/><\/em><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4871692 e-flex e-con-boxed e-con e-parent\" data-id=\"4871692\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2d4eff0 elementor-widget elementor-widget-text-editor\" data-id=\"2d4eff0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Create a Sleep Environment : <br \/><\/strong>Creating a sleep environment is important. Just as random thoughts can appear in our dreams without being consciously registered, many factors work on a subconscious level, influencing our moods and actions. When we focus on setting the right sleep environment, we ensure good quality sleep by instructing our subconscious mind to follow our intentions. This includes turning off the lights an hour before bed. You can also play soft music or use aroma oils that promote healthy sleep. <span style=\"font-weight: 400;\">To enjoy deep sleep, it&#8217;s important that you maintain total quiet, which you can achieve by using earplugs or a sound machine to cancel any noise coming from the outside.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-242b409 e-flex e-con-boxed e-con e-parent\" data-id=\"242b409\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0d4863e fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"0d4863e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>\ud83d\udc49 <\/em>Pro Tip<br \/><\/strong><span style=\"font-weight: 400;\">Try taking a shower before you sleep. You\u2019ll have a peaceful and sound sleep like never before.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b0560df e-flex e-con-boxed e-con e-parent\" data-id=\"b0560df\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d837f70 quiz-col elementor-widget elementor-widget-text-editor\" data-id=\"d837f70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Survey Question<br \/><\/b><span style=\"font-weight: 400;\"> How consciously have you attempted to create a restful environment for your sleep time<br \/><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-991fb4a e-flex e-con-boxed e-con e-parent\" data-id=\"991fb4a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c600dfa elementor-widget elementor-widget-text-editor\" data-id=\"c600dfa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Exercise is the Key : <br \/><\/strong>Do you find it hard to fall asleep at night? Try exercising and exerting yourself throughout the day, and you&#8217;ll hit the hay in no time. Exercise positively impacts our mental health and helps release stress. When we remain stress-free, we are in the best mental frame to fall asleep as soon as we hit the bed. Other than this, exercise offers a bundle of health benefits and allows us to sleep deeper. Also, engaging in physical activity boosts your metabolism and facilitates the release of happy hormones. However, vigorous workouts before bedtime can have a totally opposite effect and can keep you awake. A study by the American Sleep Association has found that people who engage in 30 minutes of aerobic exercise are 55% more likely to report positive <a href=\"https:\/\/kokoro.today\/scientific\/sleep-quality\/\" target=\"_blank\" rel=\"noopener\">sleep quality<\/a> compared to those who do not exercise at all.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-defa4dc e-flex e-con-boxed e-con e-parent\" data-id=\"defa4dc\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b89914b fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"b89914b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><tbody><tr><td><p><b><strong><em>\ud83c\udfad <\/em><\/strong>Activity<br \/><\/b><span style=\"font-weight: 400;\">You can set a weekly schedule for 30 minutes of exercise each day and observe the changes it brings to your sleep quality.<\/span><\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-c793797 e-flex e-con-boxed e-con e-parent\" data-id=\"c793797\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f3e639 elementor-widget elementor-widget-text-editor\" data-id=\"6f3e639\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Consume Light Meals Before Bedtime : <br \/><\/strong>The type of food you consume before bed greatly impacts the quality of your sleep. If you lean towards spicy food, chances are you&#8217;ll experience discomfort and disturbed sleep at night. Instead, opt for light and easy-to-digest food options before bedtime, and you&#8217;ll notice a significant improvement in your sleep quality. According to experts&#8217; recommendations, you should avoid consuming caffeine after 6 pm, as it can negatively impact your sleep and make it difficult for you to fall asleep.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4826b95 e-flex e-con-boxed e-con e-parent\" data-id=\"4826b95\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b016203 fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"b016203\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><em>\ud83d\udc49 Pro Tip<br \/><\/em><\/strong><span style=\"font-weight: 400;\">Try<\/span> <a href=\"https:\/\/www.amazon.com\/dp\/B0CRMWK9PH?&amp;linkCode=sl1&amp;tag=kokorotoday-20&amp;linkId=cf44769efeba7ca9e72c88f5fc9f70e3&amp;language=en_US&amp;ref_=as_li_ss_tl\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">sleep-inducing gummies<\/span><\/a><span style=\"font-weight: 400;\"> to have a deep sleep. The natural and herbal supplements allow you to ease your mind and sleep better.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-61cd070 e-flex e-con-boxed e-con e-parent\" data-id=\"61cd070\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1d9a99c quiz-col elementor-widget elementor-widget-text-editor\" data-id=\"1d9a99c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>Survey Question<br \/><\/b><span style=\"font-weight: 400;\">What do you prefer to eat before your bedtime?<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-388a60b e-flex e-con-boxed e-con e-parent\" data-id=\"388a60b\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-27eb353 elementor-widget elementor-widget-text-editor\" data-id=\"27eb353\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Lower Your Stress Levels: <br \/><\/strong><span style=\"font-weight: 400;\">Reducing your stress levels is imperative for improving your sleep quality. Whenever you are stressed about something, it is important you deal with it beforehand. <\/span><span style=\"font-weight: 400;\">Trying to get quality sleep when thoughts are racing in your mind is next to impossible. A restless mind will only make you feel anxious and resist sleep. All you need to do is work towards reducing your stress levels so that you can sleep peacefully.<\/span><span style=\"font-weight: 400;\"><br \/><\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1b74e8e e-flex e-con-boxed e-con e-parent\" data-id=\"1b74e8e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-8efff79 fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"8efff79\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b><strong><em>\ud83d\udc49 <\/em><\/strong>Note<br \/><\/b><span style=\"font-weight: 400;\">If you are suffering from serious sleeping disorders, it\u2019s better to consult a doctor and get the medication to cure the condition.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5c0af12 e-flex e-con-boxed e-con e-parent\" data-id=\"5c0af12\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5750aad fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"5750aad\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><tbody><tr><td><p><b><strong><em>\ud83c\udfad <\/em><\/strong>Activity<br \/><\/b><span style=\"font-weight: 400;\">Try indulging in any night ritual (keeping a journal, performing mindful meditation, or trying breathing exercises) and see how it positively impacts your sleep quality.\u00a0<\/span><\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f022d85 e-flex e-con-boxed e-con e-parent\" data-id=\"f022d85\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-b9aef49 elementor-widget elementor-widget-text-editor\" data-id=\"b9aef49\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Avoid Using Digital Devices Before Bedtime\u00a0\u00a0<br \/><\/strong>A study by Harvard Medical School found that exposure to blue light in the evening can delay the release of <a href=\"https:\/\/kokoro.today\/scientific\/melatonin\/\" target=\"_blank\" rel=\"noopener\">melatonin <\/a>by about 90 minutes, leading to sleep disturbances.If you are committed to improving your sleep quality, start with a basic digital detox where you refrain from using any digital devices 30 minutes before sleeping. The blue light emitted from our smartphones is said to interfere with our sleep-inducing hormone\u2014melatonin\u2014and adversely affect our sleep. This is where we need to make a conscious effort and work towards improving our sleep quality while saying no to digital devices almost an hour before we hit the bed.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d6ce489 e-flex e-con-boxed e-con e-parent\" data-id=\"d6ce489\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-571010d fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"571010d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><tbody><tr><td><p><b><strong><em>\ud83c\udfad <\/em><\/strong>Activity<br \/><\/b><span style=\"font-weight: 400;\">Commit to the digital detox and practice it religiously before sleeping to find its positive effects on your sleep.<\/span><\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-34890d9 e-flex e-con-boxed e-con e-parent\" data-id=\"34890d9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0e5f5ee elementor-widget elementor-widget-text-editor\" data-id=\"0e5f5ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Avoid Naps in Daytime : <br \/><\/strong>Are you fond of having naps during the daytime? If the answer is yes, you might be compromising the quality of your night\u2019s sleep. Reducing daytime naps can have a significant impact on your sleep.Physical exertion and tiredness allow us to have a sound sleep, and when we take naps and sleep breaks during the daytime, we hurt the chances of having a deep sleep at night. For us to enjoy deep sleep, it is important that we indulge in physical hard work during the day and hit the bed with the intention of getting rid of our physical and mental exhaustion.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-63c81f1 e-flex e-con-boxed e-con e-parent\" data-id=\"63c81f1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-26784b9 fun-facts elementor-widget elementor-widget-text-editor\" data-id=\"26784b9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<table><tbody><tr><td><p><b><strong><em>\ud83c\udfad <\/em><\/strong>Activity<br \/><\/b><span style=\"font-weight: 400;\">If you have been enjoying the daytime naps, try skipping those and see how they affect the quality of your night\u2019s sleep.<\/span><\/p><\/td><\/tr><\/tbody><\/table>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-62b0725 e-flex e-con-boxed e-con e-parent\" data-id=\"62b0725\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-35edc14 elementor-widget elementor-widget-heading\" data-id=\"35edc14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Quick Ways to Get a Good Night Sleep<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ef799be e-flex e-con-boxed e-con e-parent\" data-id=\"ef799be\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-84c5bc3 elementor-widget elementor-widget-heading\" data-id=\"84c5bc3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">#1: Practice Yoga Poses that Promote Sleep\n\n\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fc0cc85 e-flex e-con-boxed e-con e-parent\" data-id=\"fc0cc85\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5c61c7e elementor-widget elementor-widget-text-editor\" data-id=\"5c61c7e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Try for yourself and you\u2019ll know how effective of a technique it is to improve the quality of your sleep. Practicing relaxing yoga poses releases the mind and body tension and allows you to sleep better. All you need is lie on your bed and perform simple stretches like childpose, butterfly pose, side stretches, seated forward bend, cat-cow pose, happy baby pose and so on.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68e1303 elementor-widget elementor-widget-spacer\" data-id=\"68e1303\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ace663c e-flex e-con-boxed e-con e-parent\" data-id=\"ace663c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1b4b570 no-audio amazone-product elementor-widget elementor-widget-html\" data-id=\"1b4b570\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t <a href=\"https:\/\/amzn.to\/4clbwOF\" target=\"_blank\" class=\"linkpro\">\n <div class=\"product-card\">\n        <div class=\"product-image\">\n            <img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/71I2r88GXhL._AC_SX679_-1.jpg\" alt=\"Singing Bowl Set\">\n        <\/div>\n        <div class=\"product-info\">\n            <div class=\"amazon-logo\">\n                <img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/Amazon_logo-1.png\" alt=\"Amazon Logo\">\n            <\/div>\n            <div class=\"pro-title-text\">\n                <h5 style=\"font-weight:600;\">Yoga Mat with Carrying Strap\n                <\/h4> \n            <\/div>\n            <div class=\"product-rating\">\n                <span class=\"stars\"><img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/4.6.png\"><\/span>\n                <span class=\"rating-text\">4.6 <span class=\"ratings-count\">( 96,506 ratings)<\/span><\/span>\n            <\/div>\n            <div class=\"shop-button\">\n                 <p class=\"text-shop\">10k+ bought in past month<\/p>\n                <a href=\"https:\/\/amzn.to\/4clbwOF\" target=\"_blank\" class=\"btn\"><img decoding=\"async\" class=\"icon-img\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/Amazon_icon-1.png\" alt=\"imgicon\" > SHOP ON AMAZON<\/a>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f4ac8f9 e-flex e-con-boxed e-con e-parent\" data-id=\"f4ac8f9\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2ebb401 elementor-widget elementor-widget-heading\" data-id=\"2ebb401\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">#2: Chant Prayers and Meditative Mantras \n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7e066f6 e-flex e-con-boxed e-con e-parent\" data-id=\"7e066f6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3854247 elementor-widget elementor-widget-text-editor\" data-id=\"3854247\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">One of the most powerful ways to increase your manifestation power and improve sleep quality is to slip into slumber while chanting prayers and meditative mantras. When we do this, we are aligning ourselves to the highest frequency possible and bringing calm and peace to our minds. This way, we are indulging in mental detox\u2014having a positive impact on our overall health. \u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7da1eb6 e-flex e-con-boxed e-con e-parent\" data-id=\"7da1eb6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-53c0d3d elementor-widget elementor-widget-heading\" data-id=\"53c0d3d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">#3: Consider the Use of Herbal and Nutritional Sleep Supplements<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-4504196 e-flex e-con-boxed e-con e-parent\" data-id=\"4504196\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4ce2897 elementor-widget elementor-widget-text-editor\" data-id=\"4ce2897\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">We can also rely on herbal and nutritional supplements that help induce quality sleep. Supplements are a great way to consume beneficial herbs that provide calm and relaxation to our minds. Supplements that contain melatonin, valerian root, chamomile, and magnesium help promote sleep in a natural way. You can include it in your night routine and see a noticeable difference in the quality of your sleep.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c93b33c no-audio amazone-product elementor-widget elementor-widget-html\" data-id=\"c93b33c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t <a href=\"https:\/\/amzn.to\/4chiBjh\" target=\"_blank\" class=\"linkpro\">\n <div class=\"product-card\">\n        <div class=\"product-image\">\n            <img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/07\/61ed5-lB0nL._AC_SX679_.jpg\" alt=\"Singing Bowl Set\">\n        <\/div>\n        <div class=\"product-info\">\n            <div class=\"amazon-logo\">\n                <img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/Amazon_logo-1.png\" alt=\"Amazon Logo\">\n            <\/div>\n            <div class=\"pro-title-text\">\n                <h5 style=\"font-weight:600;\">OLLY Sleep Gummies\n                <\/h4> \n            <\/div>\n            <div class=\"product-rating\">\n                <span class=\"stars\"><img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/4.5.png\"><\/span>\n                <span class=\"rating-text\">4.5 <span class=\"ratings-count\">(  42,424 ratings)<\/span><\/span>\n            <\/div>\n            <div class=\"shop-button\">\n                 <p class=\"text-shop\">8k+ bought in past month<\/p>\n                <a href=\"https:\/\/amzn.to\/4chiBjh\" target=\"_blank\" class=\"btn\"><img decoding=\"async\" class=\"icon-img\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/Amazon_icon-1.png\" alt=\"imgicon\" > SHOP ON AMAZON<\/a>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-a789cc7 e-flex e-con-boxed e-con e-parent\" data-id=\"a789cc7\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a773649 elementor-widget elementor-widget-heading\" data-id=\"a773649\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">#4: Choose a Comfortable Sleep Mattress\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-f4e2af4 e-flex e-con-boxed e-con e-parent\" data-id=\"f4e2af4\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-78c6c1d elementor-widget elementor-widget-text-editor\" data-id=\"78c6c1d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Choose a mattress that gives you a blend of comfort and support. The mattress that you sleep on is a great determinant of how well you sleep. If you pick a hard mattress, it will cause you discomfort\u2014giving you pain in the body. On the contrary, choosing a super soft mattress can cause spinal issues. This is why choosing a mattress with memory foam is a must if you wish to have a good night&#8217;s sleep.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-052977a no-audio amazone-product elementor-widget elementor-widget-html\" data-id=\"052977a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t <a href=\"https:\/\/amzn.to\/3LVuuAN\" target=\"_blank\" class=\"linkpro\">\n <div class=\"product-card\">\n        <div class=\"product-image\">\n            <img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/07\/91YtfYTiPuL.__AC_SX300_SY300_QL70_FMwebp_.webp\" alt=\"Singing Bowl Set\">\n        <\/div>\n        <div class=\"product-info\">\n            <div class=\"amazon-logo\">\n                <img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/Amazon_logo-1.png\" alt=\"Amazon Logo\">\n            <\/div>\n            <div class=\"pro-title-text\">\n                <h5 style=\"font-weight:600;\">Cooling Gel Memory Foam Mattress\n                <\/h4> \n            <\/div>\n            <div class=\"product-rating\">\n                <span class=\"stars\"><img decoding=\"async\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/4.4.png\"><\/span>\n                <span class=\"rating-text\">4.4 <span class=\"ratings-count\">(   6,097 ratings)<\/span><\/span>\n            <\/div>\n            <div class=\"shop-button\">\n                <a href=\"https:\/\/amzn.to\/3LVuuAN\" target=\"_blank\" class=\"btn\"><img decoding=\"async\" class=\"icon-img\" src=\"https:\/\/kokoro.today\/wp-content\/uploads\/2024\/09\/Amazon_icon-1.png\" alt=\"imgicon\" > SHOP ON AMAZON<\/a>\n            <\/div>\n        <\/div>\n    <\/div>\n    <\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-44b8080 conclusion-col e-flex e-con-boxed e-con e-parent\" data-id=\"44b8080\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-950f9be elementor-widget elementor-widget-heading\" data-id=\"950f9be\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Final Thoughts\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b069e42 elementor-widget elementor-widget-text-editor\" data-id=\"b069e42\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Good sleep is crucial for maintaining physical and mental health. When we change our ways and try to improve our sleep quality, we invest in our overall health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Taking small initiatives like setting a sleep schedule, indulging in physical activity, reducing your stress levels, and creating a proper sleep environment takes us a long way toward maintaining a healthy body and sound mind.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the Dalai Lama wisely said, <\/span><b>&#8220;Sleep is the best meditation.&#8221;<\/b><span style=\"font-weight: 400;\"> By prioritizing restful sleep, we nourish our body and soul, equipping ourselves to face each day with clarity, energy, and resilience.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-64eca74 no-audio e-flex e-con-boxed e-con e-parent\" data-id=\"64eca74\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-35a6ff2 elementor-widget elementor-widget-heading\" data-id=\"35a6ff2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Sources<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ef20b54 elementor-widget elementor-widget-text-editor\" data-id=\"ef20b54\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul>\n \t<li><span style=\"font-weight: 400;\"> American Physical Therapy Association: <\/span><a href=\"https:\/\/www.apta.org\/contentassets\/d6deb43cdcc24d568452bfae12c21a53\/aptahyperice_how-to-get-better-sleep-ah-ld.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">How To Get Better Sleep<\/span><\/a><\/li>\n \t<li><span style=\"font-weight: 400;\"> Government of Western Australia: <\/span><a href=\"https:\/\/www.mhc.wa.gov.au\/media\/1135\/better-night-sleep.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">A Better Night\u2019s Sleep<\/span><\/a><\/li>\n \t<li><span style=\"font-weight: 400;\"> U.S. Department of Health and Human Sciences: <\/span><a href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/public\/sleep\/healthy_sleep.pdf\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Your Guide To <\/span><\/a><a style=\"font-size: 1rem;\" href=\"https:\/\/www.nhlbi.nih.gov\/files\/docs\/public\/sleep\/healthy_sleep.pdf\">Healthy Sleep<\/a><\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Introduction Sleep is to humans what a charger is to a mobile phone. If you\u2019re not bursting with energy and excitement for the day, blame the poor sleep quality that deprived you of rest and rejuvenation. We all deserve a good night&#8217;s sleep, but various factors and conditions can rob us of sound sleep, compromising &hellip; <\/p>\n<p class=\"link-more\"><a href=\"https:\/\/kokoro.today\/body\/how-to-get-good-sleep\/\" class=\"more-link\">Continue reading<span class=\"screen-reader-text\"> &#8220;The Ultimate Guide to Better Sleep and Wellness&#8221;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":6444,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[],"class_list":["post-6244","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Sleep Better and Improve Sleep Quality<\/title>\n<meta name=\"description\" content=\"Learn how to improve your sleep quality with practical 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