{"id":22249,"date":"2025-09-12T22:27:58","date_gmt":"2025-09-12T22:27:58","guid":{"rendered":"https:\/\/nanamedia.org\/en\/2025\/09\/12\/but-13-percent-of-the-dutch-sleepers-sleep-through-all-night\/"},"modified":"2025-09-12T22:27:59","modified_gmt":"2025-09-12T22:27:59","slug":"but-13-percent-of-the-dutch-sleepers-sleep-through-all-night","status":"publish","type":"post","link":"https:\/\/nanamedia.org\/en\/2025\/09\/12\/but-13-percent-of-the-dutch-sleepers-sleep-through-all-night\/","title":{"rendered":"But 13 percent of the Dutch sleepers sleep through all night"},"content":{"rendered":"

Introduction to Better Sleep<\/h2>\n

Sleep is of great importance for optimal performance. To achieve better sleep, it’s essential to understand and implement a few key strategies.<\/p>\n

Understanding Your Sleep Rhythm<\/h3>\n

To start, determine your own ideal sleep rhythm and sleeping time. It’s crucial to know whether you’re a morning or evening person, as this will help you establish a routine that works best for you.<\/p>\n

Creating an Optimal Sleep Environment<\/h3>\n

Set a safe and optimal bedroom temperature. Additionally, make it a habit to avoid screens for at least sixty minutes before bedtime. While scrolling through your phone in bed can be tempting, it’s not beneficial for a good night’s sleep.<\/p>\n

Exposure to Daylight<\/h3>\n

Ensure you’re sufficiently exposed to daylight to maintain your biological clock. If you work in an office, try to take a walk outside during lunch or breaks to get some natural light.<\/p>\n

The Power of Napping<\/h3>\n

Taking a power nap can be highly beneficial. This can range from twenty to ninety minutes and is best taken after lunch, ideally between 12:30 p.m. and 1:30 p.m. If you’re in the office, find a quiet room where you can rest.<\/p>\n

Evening Routine<\/h3>\n

In the evening, dim the lights, especially if you’ve had limited exposure to daylight during the day. This will help signal to your body that it’s time to sleep, promoting a better night’s rest.<\/p>\n","protected":false},"excerpt":{"rendered":"

Introduction to Better Sleep Sleep is of great importance for optimal performance. To achieve better sleep, it’s essential to understand and implement a few key strategies. Understanding Your Sleep Rhythm To start, determine your own ideal sleep rhythm and sleeping time. It’s crucial to know whether you’re a morning or evening person, as this will<\/p>\n","protected":false},"author":1,"featured_media":22250,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[38],"tags":[7780,7779,7781],"class_list":{"0":"post-22249","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-lifestyle","8":"tag-circadian-rhythm","9":"tag-night-owl","10":"tag-power-nap"},"_links":{"self":[{"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/posts\/22249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/comments?post=22249"}],"version-history":[{"count":1,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/posts\/22249\/revisions"}],"predecessor-version":[{"id":22251,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/posts\/22249\/revisions\/22251"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/media\/22250"}],"wp:attachment":[{"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/media?parent=22249"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/categories?post=22249"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nanamedia.org\/en\/wp-json\/wp\/v2\/tags?post=22249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}