수면 부족 불면증 극복하는 법 잠잘 오게 하는 법

<div class="figure-html" data-ke-type="html" data-source="<style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <body> <div class="container"> <object data="https://vvd.bz/j3f" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c989002767="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:28">잠 못 이루는 밤, 달콤한 숙면을 위한 가이드</h2><p data-sourcepos="3:1-3:151">밤새 뒤척이며 잠 못 이루는 날이 반복된다면, 당신은 혼자가 아닙니다. 현대인들은 스트레스, 불규칙한 생활습관, 그리고 과도한 정보 노출로 인해 숙면을 취하기가 점점 어려워지고 있습니다. 하지만 걱정하지 마세요! 몇 가지 간단한 방법만으로도 충분히 개선될 수 있습니다.</p><h3 data-sourcepos="5:1-5:15">잠자리 환경 개선하기</h3><ul data-sourcepos="6:1-15:0"> <li data-sourcepos="6:1-8:20"><strong>어두운 방 만들기:</strong> <ul data-sourcepos="7:5-8:20"> <li data-sourcepos="7:5-8:20">빛은 멜라토닌 분비를 억제하여 잠들기 어렵게 만듭니다. 암막 커튼이나 안대를 사용하여 최대한 어둡게 만들어 주세요.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://m.decozio.com/product/%EC%89%90%EB%8F%84%EC%9A%B0-100-%EC%95%94%EB%A7%89%EC%BB%A4%ED%8A%BC-2%EC%9E%A5%EC%84%B8%ED%8A%B8/1391/"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="암막 커튼 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSEy4-4Mb41zuJ82pt8I6OgTCB0RxWxquPV3mhYv7nkA2_-3v14E4phiZhbFuXt"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://m.decozio.com/product/%EC%89%90%EB%8F%84%EC%9A%B0-100-%EC%95%94%EB%A7%89%EC%BB%A4%ED%8A%BC-2%EC%9E%A5%EC%84%B8%ED%8A%B8/1391/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn3.gstatic.com/-tbn?q=tbn:ANd9GcQ5g9rYoPFpHU7rQc3PUbpQx-PdGpjAvC1j0oXmMKGSxDL036z9iVpysk2y1edbNQOL2UI-HtfbSHwBYhLZ5qXg2DbgjFUw8g"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">m.decozio.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 암막 커튼 </div></div></single-image></response-element></div></li> </ul> </li> <li data-sourcepos="9:1-12:21"><strong>조용한 공간 만들기:</strong> <ul data-sourcepos="10:5-12:21"> <li data-sourcepos="10:5-12:21">소음은 숙면의 가장 큰 방해 요소 중 하나입니다. 귀마개나 백색 소음기를 사용하여 조용한 환경을 만들어 보세요.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://guard.onoffmarket.com/shop/item.php?it_id=1594009728"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="백색 소음기 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRDth9Yrg_xUM5piJe3vdImI6lzLUX1yzUDCm8xck_CJvbeALDBkXmwtDEJTHtR"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://guard.onoffmarket.com/shop/item.php?it_id=1594009728" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn3.gstatic.com/-tbn?q=tbn:ANd9GcR6H4n6yfaLaF8Oo-KRcn-aMYVqrEUcFF5QlszP0733oJUbdK0CT2R3zizfXganBrhcQ0Q4mjg9iNhnd6F4nIwka6_kiwpzttV8k6v7_nFQ"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">guard.onoffmarket.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 백색 소음기 </div></div></single-image></response-element><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EA%B7%80%EB%A7%88%EA%B0%9C"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="귀마개 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTZ_TMGygxxrKzIxFzWMJzlD1AX8sCkFlARLpcHOlbVF-kt9-XYU9UsdNrycDzX"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EA%B7%80%EB%A7%88%EA%B0%9C" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 귀마개 </div></div></single-image></response-element></div></li> </ul> </li> <li data-sourcepos="13:1-15:0"><strong>쾌적한 온도 유지:</strong> <ul data-sourcepos="14:5-15:0"> <li data-sourcepos="14:5-15:0">너무 덥거나 추운 환경은 숙면을 방해합니다. 18~22℃ 정도의 서늘하고 편안한 온도를 유지해 주세요.</li> </ul> </li> </ul><h3 data-sourcepos="16:1-16:18">규칙적인 생활 습관 만들기</h3><ul data-sourcepos="17:1-23:0"> <li data-sourcepos="17:1-18:71"><strong>매일 같은 시간에 자고 일어나기:</strong> <ul data-sourcepos="18:5-18:71"> <li data-sourcepos="18:5-18:71">우리 몸은 규칙적인 생체 리듬에 맞춰져 있습니다. 매일 같은 시간에 잠자리에 들고 일어나면 숙면을 취하기 쉬워집니다.</li> </ul> </li> <li data-sourcepos="19:1-20:69"><strong>낮잠은 가볍게:</strong> <ul data-sourcepos="20:5-20:69"> <li data-sourcepos="20:5-20:69">낮잠은 피곤을 해소하는 데 도움이 되지만, 너무 오래 자거나 늦은 시간에 자는 것은 밤잠을 방해할 수 있습니다.</li> </ul> </li> <li data-sourcepos="21:1-23:0"><strong>카페인과 알코올 섭취 줄이기:</strong> <ul data-sourcepos="22:5-23:0"> <li data-sourcepos="22:5-23:0">커피, 녹차, 콜라 등 카페인이 함유된 음료와 술은 잠을 깨우는 효과가 있습니다. 잠들기 몇 시간 전부터는 섭취를 자제하는 것이 좋습니다.</li> </ul> </li> </ul><h3 data-sourcepos="24:1-24:13">스트레스 관리하기</h3><ul data-sourcepos="25:1-32:0"> <li data-sourcepos="25:1-27:17"><strong>명상이나 요가:</strong> <ul data-sourcepos="26:5-27:17"> <li data-sourcepos="26:5-27:17">명상이나 요가는 스트레스를 완화하고 긴장을 풀어주는 데 효과적입니다. 잠자리에 들기 전 짧은 시간이라도 해보세요.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EB%AA%85%EC%83%81"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="명상 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTI4lYFewg8e68AHfRJSgnTrE5hjBcLaUiud72CT7i7R6VcLJhCQmxGxSE7nltl"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EB%AA%85%EC%83%81" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 명상 </div></div></single-image></response-element></div></li> </ul> </li> <li data-sourcepos="28:1-29:58"><strong>따뜻한 물로 샤워:</strong> <ul data-sourcepos="29:5-29:58"> <li data-sourcepos="29:5-29:58">따뜻한 물로 샤워하면 긴장된 근육을 이완시키고 체온을 높여 잠이 잘 올 수 있도록 도와줍니다.</li> </ul> </li> <li data-sourcepos="30:1-32:0"><strong>취미 활동:</strong> <ul data-sourcepos="31:5-32:0"> <li data-sourcepos="31:5-32:0">좋아하는 취미 활동을 통해 스트레스를 해소하고 긍정적인 마음을 유지하는 것이 중요합니다.</li> </ul> </li> </ul><h3 data-sourcepos="33:1-33:21">잠자리에서 휴대폰 사용 자제하기</h3><ul data-sourcepos="34:1-37:0"> <li data-sourcepos="34:1-37:0"><strong>블루라이트 차단:</strong> <ul data-sourcepos="35:5-37:0"> <li data-sourcepos="35:5-37:0">스마트폰, 태블릿 등에서 나오는 블루라이트는 멜라토닌 분비를 억제하여 잠들기 어렵게 만듭니다. 잠자기 전에는 전자기기를 사용하지 않는 것이 좋습니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://product.29cm./catalog/1369419?source=item_detail&amp;source_type=recommend"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="블루라이트 차단 안경 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTJxz38c8M2F1iB8XWgEpXh3_QJqVLKUXvS55BbiuLK3q_EwTKFkoY-_GsLCj0b"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://product.29cm./catalog/1369419?source=item_detail&amp;source_type=recommend" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_b0719cc740816358&quot;,&quot;c_c1233c165f1cab08&quot;,null,&quot;rc_89e681dd574f9d37&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcQQdKTG6oNiEKObVcEhsitzVwkXkHRE8QJrz3bH4UclA7sFrP2fYXWCD-QGBzGzaYb4L41XyrneJqugcy-pkLSF0zNuWUfuHV9lp8ym"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">product.29cm.</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 블루라이트 차단 안경 </div></div></single-image></response-element></div></li> </ul> </li> </ul><h3 data-sourcepos="38:1-38:15">전문가의 도움 구하기</h3><ul data-sourcepos="39:1-41:0"> <li data-sourcepos="39:1-41:0"><strong>수면 클리닉:</strong> <ul data-sourcepos="40:5-41:0"> <li data-sourcepos="40:5-41:0">위의 방법들을 시도해도 불면증이 개선되지 않는다면, 수면 전문가의 도움을 받는 것이 좋습니다.</li> </ul> </li> </ul><p data-sourcepos="42:1-42:88"><strong>잠 못 이루는 밤은 우리의 삶의 질을 떨어뜨립니다. 위에서 소개한 방법들을 꾸준히 실천하여 건강한 수면 습관을 만들고, 활기찬 하루를 시작해 보세요!</strong></p><p data-sourcepos="44:1-44:86"><strong>주의:</strong> 위 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 적용 방식이 다를 수 있습니다. 질병이 의심될 경우 반드시 전문가와 상담하세요.</p></div> "><div data-ke-class="article"><style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <xbody> <div class="container"> <object data="https://vvd.bz/j3f" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c989002767="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:28">잠 못 이루는 밤, 달콤한 숙면을 위한 가이드</h2><p data-sourcepos="3:1-3:151">밤새 뒤척이며 잠 못 이루는 날이 반복된다면, 당신은 혼자가 아닙니다. 현대인들은 스트레스, 불규칙한 생활습관, 그리고 과도한 정보 노출로 인해 숙면을 취하기가 점점 어려워지고 있습니다. 하지만 걱정하지 마세요! 몇 가지 간단한 방법만으로도 충분히 개선될 수 있습니다.</p><h3 data-sourcepos="5:1-5:15">잠자리 환경 개선하기</h3><ul data-sourcepos="6:1-15:0"> <li data-sourcepos="6:1-8:20"><strong>어두운 방 만들기:</strong> <ul data-sourcepos="7:5-8:20"> <li data-sourcepos="7:5-8:20">빛은 멜라토닌 분비를 억제하여 잠들기 어렵게 만듭니다. 암막 커튼이나 안대를 사용하여 최대한 어둡게 만들어 주세요.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://m.decozio.com/product/%EC%89%90%EB%8F%84%EC%9A%B0-100-%EC%95%94%EB%A7%89%EC%BB%A4%ED%8A%BC-2%EC%9E%A5%EC%84%B8%ED%8A%B8/1391/"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="암막 커튼 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSEy4-4Mb41zuJ82pt8I6OgTCB0RxWxquPV3mhYv7nkA2_-3v14E4phiZhbFuXt"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://m.decozio.com/product/%EC%89%90%EB%8F%84%EC%9A%B0-100-%EC%95%94%EB%A7%89%EC%BB%A4%ED%8A%BC-2%EC%9E%A5%EC%84%B8%ED%8A%B8/1391/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQ5g9rYoPFpHU7rQc3PUbpQx-PdGpjAvC1j0oXmMKGSxDL036z9iVpysk2y1edbNQOL2UI-HtfbSHwBYhLZ5qXg2DbgjFUw8g"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">m.decozio.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 암막 커튼 </div></div></single-image></response-element></div></li> </ul> </li> <li data-sourcepos="9:1-12:21"><strong>조용한 공간 만들기:</strong> <ul data-sourcepos="10:5-12:21"> <li data-sourcepos="10:5-12:21">소음은 숙면의 가장 큰 방해 요소 중 하나입니다. 귀마개나 백색 소음기를 사용하여 조용한 환경을 만들어 보세요.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://guard.onoffmarket.com/shop/item.php?it_id=1594009728"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="백색 소음기 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRDth9Yrg_xUM5piJe3vdImI6lzLUX1yzUDCm8xck_CJvbeALDBkXmwtDEJTHtR"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://guard.onoffmarket.com/shop/item.php?it_id=1594009728" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcR6H4n6yfaLaF8Oo-KRcn-aMYVqrEUcFF5QlszP0733oJUbdK0CT2R3zizfXganBrhcQ0Q4mjg9iNhnd6F4nIwka6_kiwpzttV8k6v7_nFQ"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">guard.onoffmarket.com</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 백색 소음기 </div></div></single-image></response-element><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EA%B7%80%EB%A7%88%EA%B0%9C"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="귀마개 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTZ_TMGygxxrKzIxFzWMJzlD1AX8sCkFlARLpcHOlbVF-kt9-XYU9UsdNrycDzX"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EA%B7%80%EB%A7%88%EA%B0%9C" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 귀마개 </div></div></single-image></response-element></div></li> </ul> </li> <li data-sourcepos="13:1-15:0"><strong>쾌적한 온도 유지:</strong> <ul data-sourcepos="14:5-15:0"> <li data-sourcepos="14:5-15:0">너무 덥거나 추운 환경은 숙면을 방해합니다. 18~22℃ 정도의 서늘하고 편안한 온도를 유지해 주세요.</li> </ul> </li> </ul><h3 data-sourcepos="16:1-16:18">규칙적인 생활 습관 만들기</h3><ul data-sourcepos="17:1-23:0"> <li data-sourcepos="17:1-18:71"><strong>매일 같은 시간에 자고 일어나기:</strong> <ul data-sourcepos="18:5-18:71"> <li data-sourcepos="18:5-18:71">우리 몸은 규칙적인 생체 리듬에 맞춰져 있습니다. 매일 같은 시간에 잠자리에 들고 일어나면 숙면을 취하기 쉬워집니다.</li> </ul> </li> <li data-sourcepos="19:1-20:69"><strong>낮잠은 가볍게:</strong> <ul data-sourcepos="20:5-20:69"> <li data-sourcepos="20:5-20:69">낮잠은 피곤을 해소하는 데 도움이 되지만, 너무 오래 자거나 늦은 시간에 자는 것은 밤잠을 방해할 수 있습니다.</li> </ul> </li> <li data-sourcepos="21:1-23:0"><strong>카페인과 알코올 섭취 줄이기:</strong> <ul data-sourcepos="22:5-23:0"> <li data-sourcepos="22:5-23:0">커피, 녹차, 콜라 등 카페인이 함유된 음료와 술은 잠을 깨우는 효과가 있습니다. 잠들기 몇 시간 전부터는 섭취를 자제하는 것이 좋습니다.</li> </ul> </li> </ul><h3 data-sourcepos="24:1-24:13">스트레스 관리하기</h3><ul data-sourcepos="25:1-32:0"> <li data-sourcepos="25:1-27:17"><strong>명상이나 요가:</strong> <ul data-sourcepos="26:5-27:17"> <li data-sourcepos="26:5-27:17">명상이나 요가는 스트레스를 완화하고 긴장을 풀어주는 데 효과적입니다. 잠자리에 들기 전 짧은 시간이라도 해보세요.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EB%AA%85%EC%83%81"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="명상 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTI4lYFewg8e68AHfRJSgnTrE5hjBcLaUiud72CT7i7R6VcLJhCQmxGxSE7nltl"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EB%AA%85%EC%83%81" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 명상 </div></div></single-image></response-element></div></li> </ul> </li> <li data-sourcepos="28:1-29:58"><strong>따뜻한 물로 샤워:</strong> <ul data-sourcepos="29:5-29:58"> <li data-sourcepos="29:5-29:58">따뜻한 물로 샤워하면 긴장된 근육을 이완시키고 체온을 높여 잠이 잘 올 수 있도록 도와줍니다.</li> </ul> </li> <li data-sourcepos="30:1-32:0"><strong>취미 활동:</strong> <ul data-sourcepos="31:5-32:0"> <li data-sourcepos="31:5-32:0">좋아하는 취미 활동을 통해 스트레스를 해소하고 긍정적인 마음을 유지하는 것이 중요합니다.</li> </ul> </li> </ul><h3 data-sourcepos="33:1-33:21">잠자리에서 휴대폰 사용 자제하기</h3><ul data-sourcepos="34:1-37:0"> <li data-sourcepos="34:1-37:0"><strong>블루라이트 차단:</strong> <ul data-sourcepos="35:5-37:0"> <li data-sourcepos="35:5-37:0">스마트폰, 태블릿 등에서 나오는 블루라이트는 멜라토닌 분비를 억제하여 잠들기 어렵게 만듭니다. 잠자기 전에는 전자기기를 사용하지 않는 것이 좋습니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1079493849="" class="ng-star-inserted"><div _ngcontent-ng-c1079493849="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1079493849="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1079493849="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c888701032="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://product.29cm./catalog/1369419?source=item_detail&source_type=recommend"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="블루라이트 차단 안경 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcTJxz38c8M2F1iB8XWgEpXh3_QJqVLKUXvS55BbiuLK3q_EwTKFkoY-_GsLCj0b"></span><span _ngcontent-ng-c888701032="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1079493849="" rel="noopener" class="source ng-star-inserted" s://product.29cm./catalog/1369419?source=item_detail&source_type=recommend" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_b0719cc740816358","c_c1233c165f1cab08",null,"rc_89e681dd574f9d37",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1079493849="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQQdKTG6oNiEKObVcEhsitzVwkXkHRE8QJrz3bH4UclA7sFrP2fYXWCD-QGBzGzaYb4L41XyrneJqugcy-pkLSF0zNuWUfuHV9lp8ym"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">product.29cm.</span><span _ngcontent-ng-c1079493849="" aria-label=""></span></a></div><div _ngcontent-ng-c1079493849="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 블루라이트 차단 안경 </div></div></single-image></response-element></div></li> </ul> </li> </ul><h3 data-sourcepos="38:1-38:15">전문가의 도움 구하기</h3><ul data-sourcepos="39:1-41:0"> <li data-sourcepos="39:1-41:0"><strong>수면 클리닉:</strong> <ul data-sourcepos="40:5-41:0"> <li data-sourcepos="40:5-41:0">위의 방법들을 시도해도 불면증이 개선되지 않는다면, 수면 전문가의 도움을 받는 것이 좋습니다.</li> </ul> </li> </ul><p data-sourcepos="42:1-42:88"><strong>잠 못 이루는 밤은 우리의 삶의 질을 떨어뜨립니다. 위에서 소개한 방법들을 꾸준히 실천하여 건강한 수면 습관을 만들고, 활기찬 하루를 시작해 보세요!</strong></p><p data-sourcepos="44:1-44:86"><strong>주의:</strong> 위 정보는 일반적인 건강 정보이며, 개인의 건강 상태에 따라 적용 방식이 다를 수 있습니다. 질병이 의심될 경우 반드시 전문가와 상담하세요.</p></div> </div></div>