{"id":7599,"date":"2026-08-15T16:39:50","date_gmt":"2026-08-15T13:39:50","guid":{"rendered":"https:\/\/frc.com.ua\/?p=7599"},"modified":"2026-08-15T16:39:50","modified_gmt":"2026-08-15T13:39:50","slug":"gigi%d1%94na-snu","status":"publish","type":"post","link":"https:\/\/frc.com.ua\/en\/gigi%d1%94na-snu\/","title":{"rendered":"Sleep hygiene"},"content":{"rendered":"<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\">Sleep hygiene is a set of practices and habits that promote full, restful sleep.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\">Here is a list of important rules for maintaining sleep hygiene:<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>1. Keep a consistent sleep schedule<\/strong><br \/>\nGo to bed and wake up at the same time every day, even on weekends. This helps regulate your body&#039;s internal clock.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>2. Create a relaxing bedtime routine<\/strong><br \/>\nBefore bed, do calming activities, such as reading a book, taking a warm bath, or doing relaxation exercises.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>3. Create comfortable sleeping conditions<\/strong><br \/>\nMake sure your bedroom is dark, quiet, and at a comfortable temperature.<\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">The ideal temperature for sleep is 18.5 degrees Celsius.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Buy a comfortable mattress and pillows.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>4. Limit the time you use electronic devices<\/strong><br \/>\nAvoid using electronic devices with screens (phones, tablets, TVs) at least an hour before bed. The blue light emitted by screens can disrupt your sleep-wake cycle.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>5. Watch your diet<\/strong><\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Avoid large meals shortly before bedtime.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Limit your fluid intake in the evening to reduce the number of times you wake up at night to go to the bathroom.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>6. Avoid caffeine<\/strong><br \/>\nIt is best to refrain from consuming any caffeine (coffee, tea, cola, chocolate) after 2:00 PM.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>7. Avoid alcohol<\/strong><br \/>\nIt is best to avoid drinking alcohol 4-6 hours before bedtime. Many people use alcohol to relax and fall asleep. This should be avoided as it can significantly impair the quality of your sleep.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>8. Exercise regularly<\/strong><br \/>\nEngage in physical activity regularly, but avoid intense exercise shortly before bedtime.<\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">A brisk walk in the evening after dinner can improve sleep quality.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>9. Fight stress<\/strong><br \/>\nPractice stress-reduction techniques such as meditation, deep breathing, or yoga to calm your mind before bed.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>10. Avoid daytime naps<\/strong><br \/>\nIt is better to avoid daytime sleep.<\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">If you need to nap during the day, keep it short (20\u201330 minutes) and avoid sleeping after 3 p.m.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>11. Limit your exposure to light in the evening.<\/strong><\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Use blackout curtains to block out outside light sources that may interfere with sleep.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">If you have to work on a computer screen right before bed, use blue light blocking glasses.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>12. Avoid constantly watching the clock<\/strong><br \/>\nConstantly checking the time can increase anxiety about not being able to sleep. If necessary, put the clock out of sight.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>13. Use the bed exclusively for sleep and intimacy<\/strong><br \/>\nAvoid working, watching TV, or using your laptop in bed. Your brain should associate your bed with sleep.<\/p>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>14. Get natural light after waking up<\/strong><\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Spend time outdoors during the day to help your body regulate its natural sleep-wake cycle.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Turn on the lights first thing in the morning.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>15. Don&#039;t toss and turn in bed.<\/strong><br \/>\nIf you can&#039;t fall asleep or wake up in the middle of the night and can&#039;t get back to sleep, get out of bed and do something relaxing until you feel sleepy.<\/p>\n<ul class=\"[li_&amp;]:mb-0 [li_&amp;]:mt-1 [li_&amp;]:gap-1 [&amp;:not(:last-child)_ul]:pb-1 [&amp;:not(:last-child)_ol]:pb-1 list-disc flex flex-col gap-1 pl-8 mb-3 print:block print:space-y-1\" dir=\"ltr\">\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Avoid exposure to light.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Listening to an audiobook in the living room is normal.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Avoid eating, housework, etc.<\/li>\n<li class=\"font-claude-response-body whitespace-normal break-words pl-2\">Only go back to bed when you feel sleepy.<\/li>\n<\/ul>\n<p class=\"font-claude-response-body break-words whitespace-normal\" dir=\"ltr\"><strong>16. Be consistent, even on weekends<\/strong><br \/>\nStick to your sleep schedule on the weekends to avoid disrupting your circadian rhythm.<\/p>","protected":false},"excerpt":{"rendered":"<p>Sleep hygiene is a set of practices and habits that promote full, restful sleep.<\/p>\n<p>We have compiled a list of important rules for maintaining sleep hygiene.<\/p>","protected":false},"author":1,"featured_media":7600,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[6],"tags":[],"class_list":["post-7599","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/posts\/7599","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/comments?post=7599"}],"version-history":[{"count":1,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/posts\/7599\/revisions"}],"predecessor-version":[{"id":7601,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/posts\/7599\/revisions\/7601"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/media\/7600"}],"wp:attachment":[{"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/media?parent=7599"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/categories?post=7599"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/frc.com.ua\/en\/wp-json\/wp\/v2\/tags?post=7599"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}