{"id":21875,"date":"2016-05-31T07:48:13","date_gmt":"2016-05-31T07:48:13","guid":{"rendered":"https:\/\/alltestdomain.com\/newwinmedica\/%ce%bf-%ce%b4%ce%b5%ce%ba%ce%ac%ce%bb%ce%bf%ce%b3%ce%bf%cf%82-%cf%84%ce%bf%cf%85-%ce%ba%ce%b1%ce%bb%ce%bf%cf%8d-%cf%8d%cf%80%ce%bd%ce%bf%cf%85\/"},"modified":"2021-10-12T10:30:44","modified_gmt":"2021-10-12T10:30:44","slug":"decalogue-of-good-sleep","status":"publish","type":"post","link":"https:\/\/winmedica.gr\/en\/decalogue-of-good-sleep\/","title":{"rendered":"Decalogue of Good Sleep"},"content":{"rendered":"<p><strong>Improve the environment you sleep in<\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1.png\"><img decoding=\"async\" class=\"wp-image-13481 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1-300x300.png\" alt=\"\" width=\"98\" height=\"98\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1-300x300.png 300w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1-150x150.png 150w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1-60x60.png 60w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1-43x43.png 43w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1-262x263.png 262w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture1.png 308w\" sizes=\"(max-width: 98px) 100vw, 98px\" \/><\/a><\/p>\n<p>Choosing the right mattress and adjusting the room temperature to make you comfortable, the absence of light and quiet create the right conditions for an enjoyable sleep.<\/p>\n<p><strong>Maintain a consistent bedtime-wake-up schedule<\/strong>.<\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture2-1.png\"><img decoding=\"async\" class=\"wp-image-13482 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture2-1-300x253.png\" alt=\"\" width=\"100\" height=\"84\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture2-1-300x253.png 300w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture2-1-262x221.png 262w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture2-1.png 349w\" sizes=\"(max-width: 100px) 100vw, 100px\" \/><\/a><\/p>\n<p>A stable schedule regulates your body&#8217;s biological clock.<\/p>\n<p><strong>Remove the TV, mobile phone or tablet from the room.<\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture3.png\"><img decoding=\"async\" class=\"wp-image-13483 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture3.png\" alt=\"\" width=\"94\" height=\"94\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture3.png 208w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture3-150x150.png 150w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture3-60x60.png 60w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture3-43x43.png 43w\" sizes=\"(max-width: 94px) 100vw, 94px\" \/><\/a><\/p>\n<p>Do not use the bed as an office, work or employment space.<\/p>\n<p><strong>Exercise regularly but not before going to bed.<\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture4.png\"><img decoding=\"async\" class=\"alignnone wp-image-13484\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture4.png\" alt=\"\" width=\"94\" height=\"93\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture4.png 181w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture4-150x150.png 150w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture4-60x60.png 60w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture4-43x43.png 43w\" sizes=\"(max-width: 94px) 100vw, 94px\" \/><\/a><\/p>\n<p><strong>Naps are a good habit but should not exceed 45 minutes<\/strong>.<\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Siesta.png\"><img decoding=\"async\" class=\"alignnone wp-image-13493\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Siesta-300x110.png\" alt=\"\" width=\"114\" height=\"42\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Siesta-300x110.png 300w, https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Siesta-262x96.png 262w, https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Siesta.png 322w\" sizes=\"(max-width: 114px) 100vw, 114px\" \/><\/a><\/p>\n<p><strong>Avoid drinking too much alcohol 4 hours before going to bed. <\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture5.png\"><img decoding=\"async\" class=\"wp-image-13485 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture5.png\" alt=\"\" width=\"95\" height=\"95\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture5.png 156w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture5-150x150.png 150w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture5-60x60.png 60w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture5-43x43.png 43w\" sizes=\"(max-width: 95px) 100vw, 95px\" \/><\/a><\/p>\n<p>Alcohol disrupts the phases of sleep, negatively affects its quality or can cause frequent awakenings.<\/p>\n<p><strong>Do not consume caffeine 6 hours before going to bed<\/strong>.<\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture6.jpg\"><img decoding=\"async\" class=\"wp-image-13486 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture6-300x148.jpg\" alt=\"\" width=\"223\" height=\"110\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture6-300x148.jpg 300w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture6-262x129.jpg 262w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture6.jpg 336w\" sizes=\"(max-width: 223px) 100vw, 223px\" \/><\/a><\/p>\n<p>Caffeine is stimulating and can disrupt sleep. It is found in coffee, tea, chocolate and some soft drinks.<\/p>\n<p><strong>Do not smoke before you go to sleep.<\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture7.png\"><img decoding=\"async\" class=\"wp-image-13487 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture7.png\" alt=\"\" width=\"94\" height=\"95\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture7.png 178w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture7-150x150.png 150w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture7-60x60.png 60w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture7-43x43.png 43w\" sizes=\"(max-width: 94px) 100vw, 94px\" \/><\/a><\/p>\n<p>Nicotine is a stimulant and can affect your sleep.<\/p>\n<p><strong>Eat a light and healthy dinner 2-3 hours before bedtime. <\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Picture8.jpg\"><img decoding=\"async\" class=\"wp-image-13491 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Picture8-300x189.jpg\" alt=\"\" width=\"163\" height=\"103\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Picture8-300x189.jpg 300w, https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Picture8-262x165.jpg 262w, https:\/\/winmedica.gr\/wp-content\/uploads\/2016\/05\/Picture8.jpg 331w\" sizes=\"(max-width: 163px) 100vw, 163px\" \/><\/a><\/p>\n<p>Avoid going to bed hungry because hunger pangs can wake you up later and a heavy meal can cause reductions.<\/p>\n<p><strong>Relax before bedtime.<\/strong><\/p>\n<p><a href=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture9.jpg\"><img decoding=\"async\" class=\"wp-image-13489 alignleft\" src=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture9-300x143.jpg\" alt=\"\" width=\"205\" height=\"98\" srcset=\"https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture9-300x143.jpg 300w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture9-360x172.jpg 360w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture9-262x125.jpg 262w, https:\/\/winmedica.gr\/wp-content\/uploads\/2018\/03\/Picture9.jpg 391w\" sizes=\"(max-width: 205px) 100vw, 205px\" \/><\/a><\/p>\n<p>A warm bath, a drink with milk or reading a book can greatly help in relaxation leading to a refreshing sleep.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Improve the environment you sleep in Choosing the right mattress and adjusting the room temperature to make you comfortable, the absence of light and quiet create the right conditions for an enjoyable sleep. Maintain a consistent bedtime-wake-up schedule. A stable schedule regulates your body&#8217;s biological clock. Remove the TV, mobile phone or tablet from the [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":20700,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[122],"tags":[],"class_list":{"0":"post-21875","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health-issues"},"_links":{"self":[{"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/posts\/21875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/comments?post=21875"}],"version-history":[{"count":0,"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/posts\/21875\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/media\/20700"}],"wp:attachment":[{"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/media?parent=21875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/categories?post=21875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/winmedica.gr\/en\/wp-json\/wp\/v2\/tags?post=21875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}