Studies (e.g. Harvard Medical School, 2021) show that a regular sleep schedule synchronises the body's internal clock (circadian rhythm), improves sleep depth and reduces night wakings. <\/p>\n\n\n\n
A variation of even 1-2 hours can affect melatonin production and the duration of REM sleep phases.<\/p>\n\n\n\n
2. Reduce exposure to blue light 1-2 hours before bedtime.<\/strong><\/p>\n\n\n\n Screens (phone, computer, TV) inhibit melatonin production up to 50%. <\/p>\n\n\n\n Use \u201cnight mode\u201d, blue light glasses or prefer warmer light bulbs (2700K or lower).<\/p>\n\n\n\n 3. Create an optimal bedroom environment: dark, cool and quiet.<\/strong><\/p>\n\n\n\n The best sleeping temperature is 16-19\u00b0C. <\/p>\n\n\n\n Darkness (e.g. blackout curtains or eye mask) increases melatonin levels. <\/p>\n\n\n\n Natural silk nightwear<\/a> and bed linen<\/a> help regulate body temperature throughout the night. <\/p>\n\n\n\n Silence or white noise helps the brain to reach a deeper delta-une phase.<\/p>\n\n\n\n 4. Avoid caffeine and alcohol for at least 6 hours before sleep.<\/strong><\/p>\n\n\n\n Caffeine (including tea and chocolate) inhibits adenosine receptors, which are responsible for drowsiness.<\/p>\n\n\n\n Alcohol may speed up falling asleep, but studies show that it reduces the amount of deep sleep by up to 30% and causes nocturnal awakenings.<\/p>\n\n\n\n 5. Create a bedtime ritual - soothing, repetitive and without screens.<\/strong><\/p>\n\n\n\n A warm shower, a book, journaling or calm breathing exercises activate the parasympathetic nervous system.<\/p>\n\n\n\n The brain associates these activities with sleep, which shortens the sleep time.<\/p>\n\n\n\n 6. Limit your daily nap or keep it short (max 20-30 min).<\/strong><\/p>\n\n\n\n A long nap (over 60 minutes) reduces night-time sleepiness and delays the onset of sleep.<\/p>\n\n\n\n However, a short \u201cpower nap\u201d can help improve cognitive performance without disturbing sleep at night.<\/p>\n\n\n\n 7. Move regularly, but not just before bedtime.<\/strong><\/p>\n\n\n\n Aerobic exercise (e.g. 30 min per day) improves sleep quality and deep sleep duration.<\/p>\n\n\n\n However, intense exercise less than 2 hours before bedtime can impair sleep due to adrenaline levels.<\/p>\n\n\n\n 8. Avoid indigestible foods and eating late.<\/strong><\/p>\n\n\n\n Heavy meals or large portions activate digestion, which raises body temperature and delays sleep onset.<\/p>\n\n\n\n Studies recommend eating your last meal 3 hours before bedtime.<\/p>\n\n\n\n 9. Use relaxation techniques to reduce stress.<\/strong><\/p>\n\n\n\n Mindfulness, deep breathing (e.g. the 4-7-8 method), or light stretching routines reduce cortisol levels.<\/p>\n\n\n\n High levels of cortisol are one of the main causes of insomnia and night-time awakenings.<\/p>\n\n\n\n 10. Daylight in the morning and day = better sleep at night.<\/strong><\/p>\n\n\n\n 10-20 minutes of sunlight in the morning (or a daylight lamp in winter) strengthens circadian rhythms and improves night-time melatonin levels.<\/p>\n\n\n\n This helps the body to \u201cknow\u201d when it is time to be awake and when to sleep.<\/p>\n\n\n\n Feeling better during the day starts with a better quality and deeper night's sleep! <\/p>","protected":false},"excerpt":{"rendered":" Kvaliteetne ja s\u00fcgav uni on oluline, sest see aitab kehal ja ajul taastuda, parandab keskendumist ja tuju ning tugevdab immuuns\u00fcsteemi. Hea uni hoiab hormoonid tasakaalus, toetab s\u00fcdame tervist ja aitab hoida energiat ning heaolu kogu p\u00e4eva jooksul. Allpool 10 teadusp\u00f5hist ja lihtsat n\u00f5uannet s\u00fcgava ja kvaliteetse une saavutamiseks. 1. Hoia kindlat une- ja \u00e4rkamisaega \u2013 […]<\/p>\n","protected":false},"author":1,"featured_media":7021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"enableOnePageScrollInPage":false,"onePageScrollCss":"body.gutenkit .gkit-one-page-scroll-dots { --navigation-color: #00ff0d; --navigation-color-active: #00ff0d; --navigation-color-hover: #00ff0d; --navigation-tooltip-arrow-color: #00ff0d; --navigation-tooltip-arrow-color-hover: #00ff0d; } body.gutenkit .gkit-one-page-scroll-dots li.gkit-one-page-scroll-dot .gkit-one-page-scroll-tooltip { color: #ffffff; background-color: #00ff0d; } body.gutenkit .gkit-one-page-scroll-dots li.gkit-one-page-scroll-dot .gkit-one-page-scroll-tooltip:hover { color: #fff; background-color: #00ff0d; }","onePageScrollSpeed":1000,"onePageScrollAnimation":"easeInOutQuad","onePageScrollShowDotNavigation":true,"onePageScrollNavigation":"scaleUp","onePageScrollNavigationPosition":"right","onePageScrollNavigationHorizontal":[],"onePageScrollNavigationVertical":[],"onePageScrollNavigationSpacing":[],"onePageScrollNavigationColor":"#00ff0d","onePageScrollNavigationColorHover":"#00ff0d","onePageScrollNavigationColorActive":"#00ff0d","onePageScrollNavigationIcon":[],"onePageScrollNavigationWidth":[],"onePageScrollNavigationWidthHover":[],"onePageScrollNavigationWidthActive":[],"onePageScrollNavigationHeight":[],"onePageScrollNavigationHeightHover":[],"onePageScrollNavigationHeightActive":[],"onePageScrollNavigationBorder":[],"onePageScrollNavigationBorderHover":[],"onePageScrollNavigationBorderActive":[],"onePageScrollNavigationBorderRadius":[],"onePageScrollNavigationBorderRadiusHover":[],"onePageScrollNavigationBorderRadiusActive":[],"onePageScrollNavigationTooltipTypography":[],"onePageScrollNavigationTooltipColor":"#ffffff","onePageScrollNavigationTooltipColorHover":"","onePageScrollNavigationTooltipBgColor":"#00ff0d","onePageScrollNavigationTooltipBgColorHover":"","onePageScrollNavigationTooltipPadding":[],"onePageScrollNavigationTooltipPaddingHover":[],"onePageScrollNavigationTooltipBorderRadius":[],"onePageScrollNavigationTooltipBorderRadiusHover":[],"pageSettingsCustomCss":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7019","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"blocksy_meta":[],"jetpack_featured_media_url":"https:\/\/moonsilk.ee\/wp-content\/uploads\/2025\/11\/058-margareth-2-6U0A0541-1.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/posts\/7019","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/comments?post=7019"}],"version-history":[{"count":2,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/posts\/7019\/revisions"}],"predecessor-version":[{"id":7023,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/posts\/7019\/revisions\/7023"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/media\/7021"}],"wp:attachment":[{"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/media?parent=7019"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/categories?post=7019"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/moonsilk.ee\/en\/wp-json\/wp\/v2\/tags?post=7019"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![](\"https:\/\/moonsilk.ee\/wp-content\/uploads\/2025\/10\/Blogi.jpg\")
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