수면의 질을 높이는 방법, 불면증 숙면에 도움이 되는 영양소와 음식

<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/j3g" 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: 600ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:65">숙면을 위한 맞춤형 가이드: 영양소와 음식, 그리고 편안한 잠자리<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_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://fastercapital.com/ko/content/%EC%88%99%EB%A9%B4--%EC%88%99%EB%A9%B4%EC%9D%84-%EC%9C%84%ED%95%9C-%EC%B5%9C%EA%B3%A0%EC%9D%98-%EA%B0%80%EC%9D%B4%EB%93%9C.html"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 맞춤형 가이드 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcSujiBapawh7HentHsabKwNQtyck9d_Ht7F_RfIlbmKFM6UtYn7wvJJDU9lHRzS"></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://fastercapital.com/ko/content/%EC%88%99%EB%A9%B4--%EC%88%99%EB%A9%B4%EC%9D%84-%EC%9C%84%ED%95%9C-%EC%B5%9C%EA%B3%A0%EC%9D%98-%EA%B0%80%EC%9D%B4%EB%93%9C.html" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&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:ANd9GcRYZrbY1mAtgxr4kaeY9tmKFw6VY6JGf-57e7XAdh2JATFPp10mEXwlHIrDJ1z7qKoji4k40Et4h4ujmYMVbxvzYhUwEkQu-i3z8Ek"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">fastercapital.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"> 숙면을 위한 맞춤형 가이드 </div></div></single-image></response-element></div></h2><p data-sourcepos="3:1-3:118">밤새 뒤척이고 잠에서 자주 깨는 불면증으로 고민이신가요? 숙면은 건강한 삶을 위한 필수 요소입니다. 오늘은 영양소와 음식, 그리고 편안한 잠자리를 조성하여 수면의 질을 높이는 방법에 대해 자세히 알아보겠습니다.</p><h3 data-sourcepos="5:1-5:20">1. 숙면을 위한 영양소 파워</h3><ul data-sourcepos="6:1-13:0"> <li data-sourcepos="6:1-7:39"><strong>마그네슘:</strong> 근육 이완과 신경 안정에 도움을 주어 편안한 잠을 유도합니다. <ul data-sourcepos="7:5-7:39"> <li data-sourcepos="7:5-7:39"><strong>풍부한 식품:</strong> 아몬드, 견과류, 잎채소, 통곡물 등</li> </ul> </li> <li data-sourcepos="8:1-9:31"><strong>멜라토닌:</strong> 밤에 분비되어 숙면을 유도하는 호르몬입니다. <ul data-sourcepos="9:5-9:31"> <li data-sourcepos="9:5-9:31"><strong>풍부한 식품:</strong> 체리, 바나나, 귀리 등</li> </ul> </li> <li data-sourcepos="10:1-13:0"><strong>트립토판:</strong> 세로토닌과 멜라토닌 합성에 필요한 아미노산입니다. <ul data-sourcepos="11:5-13:0"> <li data-sourcepos="11:5-13:0"><strong>풍부한 식품:</strong> 닭 가슴살, 우유, 콩, 견과류 등<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_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.healthinnews./view.php?ud=2024111509515273519284fa285d_48"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면에 좋은 영양소 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRNLavOqYMldVRCMri7RP5_mo4PXskytNt7F3B1yO3pHU8BXN9WfeEU2FN5U6H6"></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://.healthinnews./view.php?ud=2024111509515273519284fa285d_48" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&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-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcScrK-auVlIgO2IyXO4H26K3EHdt9KhH8DRMHqr_F9wsXWBR90dyockrYOtrLmaRfEbh7SM6IOnLS-hGpZe8qFuzIeRYKm7vwFPFDCi-FDFKg"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.healthinnews.</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"> 숙면에 좋은 영양소 </div></div></single-image></response-element></div></li> </ul> </li> </ul><h3 data-sourcepos="14:1-14:20">2. 숙면을 위한 음식 레시피</h3><ul data-sourcepos="15:1-19:0"> <li data-sourcepos="15:1-15:57"><strong>따뜻한 우유 한 잔:</strong> 트립토판이 풍부하여 잠들기 전 마시면 편안한 잠을 취할 수 있습니다.</li> <li data-sourcepos="16:1-16:36"><strong>체리 주스:</strong> 멜라토닌 함량이 높아 숙면을 유도합니다.</li> <li data-sourcepos="17:1-19:0"><strong>귀리 우유:</strong> 멜라토닌과 마그네슘이 풍부하여 숙면에 도움을 줍니다.<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_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://product.kyobobook./detail/S000213090778"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 음식 레시피 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRGpLJn5C-FfilQ4ciOUQHSn9M6CrmEbkTo-kqHhTMQ-bhY6bAJwP4EyZ-nEhwd"></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.kyobobook./detail/S000213090778" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&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:ANd9GcQV6Tx65I1UD1pNSJR9yxfDpD3P0BbuhGNU7U73lkn9hV3bydTGanOBQGqRGNDCOU8I6zFnkkzjXviGOt29gKhF3FNt60y8-KJ9yPZbtXoHhHo"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">product.kyobobook.</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"> 숙면을 위한 음식 레시피 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="20:1-20:24">3. 편안한 잠자리를 위한 환경 조성</h3><ul data-sourcepos="21:1-25:0"> <li data-sourcepos="21:1-21:41"><strong>어둡고 조용한 공간:</strong> 빛과 소음은 숙면을 방해하는 주범입니다.</li> <li data-sourcepos="22:1-22:39"><strong>적절한 온도:</strong> 너무 덥거나 추운 환경은 숙면을 방해합니다.</li> <li data-sourcepos="23:1-25:0"><strong>편안한 침구:</strong> 몸에 맞는 매트리스와 베개를 선택하여 편안하게 잠들 수 있도록 합니다.<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_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" ://.newsworker./news/articleView.html?idxno=15569"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="편안한 잠자리 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQnnvuKuqEZ7xm1S8Kzhd6b-LicSXU1y0gUxdiY0qBw0P4gh2pHQrPL0RrAkzin"></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" ://.newsworker./news/articleView.html?idxno=15569" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&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:ANd9GcQFVaoVCvX3dxqA7tH2wa1tVum-4Hzgee9tPKFiZjxvSjbbI49FK9uLt7h06XwwASEbwZ93M8wkhQId2TXtwu30cGk6cHM_kUzPbDVl8g"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.newsworker.</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"> 편안한 잠자리 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="26:1-26:19">4. 숙면을 위한 생활 습관</h3><ul data-sourcepos="27:1-32:0"> <li data-sourcepos="27:1-27:51"><strong>규칙적인 수면 시간:</strong> 매일 같은 시간에 잠자리에 들고 일어나는 습관을 들입니다.</li> <li data-sourcepos="28:1-28:32"><strong>낮잠 자제:</strong> 낮잠은 밤잠을 방해할 수 있습니다.</li> <li data-sourcepos="29:1-29:49"><strong>저녁 운동 자제:</strong> 저녁 운동은 흥분 상태를 유지시켜 잠들기 어렵게 만듭니다.</li> <li data-sourcepos="30:1-32:0"><strong>카페인 섭취 자제:</strong> 커피, 녹차 등 카페인이 함유된 음료는 숙면을 방해합니다.<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_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" ://.hcnews.or.kr/news/17181"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 생활 습관 " src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRRyABv6tS6RQYfwLsDOR2U-riS8TUsrWvNrllKu8C06OkFBd5m4fJtyskyiGMY"></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" ://.hcnews.or.kr/news/17181" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&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:ANd9GcRzn3BF4myFEIp14HgDZKABu5YzLyalEJCK7UkCFkaFIFd7nDtIZjaOf_qxQTV-jb3WvUQnQZNy5a3-1hWqd5eADqRObdEW8tWg"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.hcnews.or.kr</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"> 숙면을 위한 생활 습관 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="33:1-33:81"><strong>숙면을 위한 노력은 건강한 삶을 위한 첫걸음입니다.</strong> 위에 제시된 방법들을 꾸준히 실천하여 편안한 잠을 자고 활기찬 하루를 시작해 보세요.</p><p data-sourcepos="35:1-35:74"><strong>주의:</strong> 개인의 체질과 건강 상태에 따라 효과가 다를 수 있으므로, 숙면에 어려움을 느낀다면 전문가와 상담하는 것이 좋습니다.</p><p data-sourcepos="37:1-37:35"><strong>숙면 불면증 수면 영양소 음식 잠자리 건강</strong></p><p data-sourcepos="39:1-39:33"><span><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_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://product.kyobobook./detail/S000001852180"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 다양한 모음 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcT8OGIi5S97dogc8Aj6g-9r9rQXqjKzj02QBWUrsNZlYf7MPEOGQVqVceKD6Hy0"></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.kyobobook./detail/S000001852180" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_aa71af9816edc718&quot;,&quot;c_5584cd1c6d5760f3&quot;,null,&quot;rc_2e3f1fdfa6de3a82&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:ANd9GcQV6Tx65I1UD1pNSJR9yxfDpD3P0BbuhGNU7U73lkn9hV3bydTGanOBQGqRGNDCOU8I6zFnkkzjXviGOt29gKhF3FNt60y8-KJ9yPZbtXoHhHo"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">product.kyobobook.</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"> 숙면을 위한 다양한 모음 </div></div></single-image></response-element></div></span></p><p data-sourcepos="41:1-41:12"><strong>[ 설명]</strong></p><ul data-sourcepos="42:1-47:0"> <li data-sourcepos="42:1-42:42">숙면을 위한 영양소: 마그네슘, 멜라토닌, 트립토판이 풍부한 식품 </li> <li data-sourcepos="43:1-43:41">숙면을 위한 음식 레시피: 따뜻한 우유, 체리 주스, 귀리 우유 </li> <li data-sourcepos="44:1-44:33">편안한 잠자리: 어둡고 조용한 침실, 편안한 침구 </li> <li data-sourcepos="45:1-45:42">숙면을 위한 생활 습관: 규칙적인 수면 시간, 저녁 운동 자제 등 </li> <li data-sourcepos="46:1-47:0">숙면을 위한 다양한 모음: 아로마테라피, 명상, 요가 등 숙면에 도움이 되는 다양한 모음</li> </ul><p data-sourcepos="48:1-48:8"><strong>[참고]</strong></p><ul data-sourcepos="49:1-51:38"> <li data-sourcepos="49:1-49:34">위 은 예시이며, 실제 은 다를 수 있습니다.</li> <li data-sourcepos="50:1-50:33">은 숙면에 대한 이해를 돕기 위한 보조 자료입니다.</li> <li data-sourcepos="51:1-51:38">숙면에 대한 더 자세한 정보는 관련 자료를 참고하시기 바랍니다.</li> </ul></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/j3g" 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: 600ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:65">숙면을 위한 맞춤형 가이드: 영양소와 음식, 그리고 편안한 잠자리<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_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://fastercapital.com/ko/content/%EC%88%99%EB%A9%B4--%EC%88%99%EB%A9%B4%EC%9D%84-%EC%9C%84%ED%95%9C-%EC%B5%9C%EA%B3%A0%EC%9D%98-%EA%B0%80%EC%9D%B4%EB%93%9C.html"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 맞춤형 가이드 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcSujiBapawh7HentHsabKwNQtyck9d_Ht7F_RfIlbmKFM6UtYn7wvJJDU9lHRzS"></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://fastercapital.com/ko/content/%EC%88%99%EB%A9%B4--%EC%88%99%EB%A9%B4%EC%9D%84-%EC%9C%84%ED%95%9C-%EC%B5%9C%EA%B3%A0%EC%9D%98-%EA%B0%80%EC%9D%B4%EB%93%9C.html" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",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%3AANd9GcRYZrbY1mAtgxr4kaeY9tmKFw6VY6JGf-57e7XAdh2JATFPp10mEXwlHIrDJ1z7qKoji4k40Et4h4ujmYMVbxvzYhUwEkQu-i3z8Ek"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">fastercapital.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"> 숙면을 위한 맞춤형 가이드 </div></div></single-image></response-element></div></h2><p data-sourcepos="3:1-3:118">밤새 뒤척이고 잠에서 자주 깨는 불면증으로 고민이신가요? 숙면은 건강한 삶을 위한 필수 요소입니다. 오늘은 영양소와 음식, 그리고 편안한 잠자리를 조성하여 수면의 질을 높이는 방법에 대해 자세히 알아보겠습니다.</p><h3 data-sourcepos="5:1-5:20">1. 숙면을 위한 영양소 파워</h3><ul data-sourcepos="6:1-13:0"> <li data-sourcepos="6:1-7:39"><strong>마그네슘:</strong> 근육 이완과 신경 안정에 도움을 주어 편안한 잠을 유도합니다. <ul data-sourcepos="7:5-7:39"> <li data-sourcepos="7:5-7:39"><strong>풍부한 식품:</strong> 아몬드, 견과류, 잎채소, 통곡물 등</li> </ul> </li> <li data-sourcepos="8:1-9:31"><strong>멜라토닌:</strong> 밤에 분비되어 숙면을 유도하는 호르몬입니다. <ul data-sourcepos="9:5-9:31"> <li data-sourcepos="9:5-9:31"><strong>풍부한 식품:</strong> 체리, 바나나, 귀리 등</li> </ul> </li> <li data-sourcepos="10:1-13:0"><strong>트립토판:</strong> 세로토닌과 멜라토닌 합성에 필요한 아미노산입니다. <ul data-sourcepos="11:5-13:0"> <li data-sourcepos="11:5-13:0"><strong>풍부한 식품:</strong> 닭 가슴살, 우유, 콩, 견과류 등<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_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.healthinnews./view.php?ud=2024111509515273519284fa285d_48"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면에 좋은 영양소 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRNLavOqYMldVRCMri7RP5_mo4PXskytNt7F3B1yO3pHU8BXN9WfeEU2FN5U6H6"></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://.healthinnews./view.php?ud=2024111509515273519284fa285d_48" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",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-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcScrK-auVlIgO2IyXO4H26K3EHdt9KhH8DRMHqr_F9wsXWBR90dyockrYOtrLmaRfEbh7SM6IOnLS-hGpZe8qFuzIeRYKm7vwFPFDCi-FDFKg"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.healthinnews.</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"> 숙면에 좋은 영양소 </div></div></single-image></response-element></div></li> </ul> </li> </ul><h3 data-sourcepos="14:1-14:20">2. 숙면을 위한 음식 레시피</h3><ul data-sourcepos="15:1-19:0"> <li data-sourcepos="15:1-15:57"><strong>따뜻한 우유 한 잔:</strong> 트립토판이 풍부하여 잠들기 전 마시면 편안한 잠을 취할 수 있습니다.</li> <li data-sourcepos="16:1-16:36"><strong>체리 주스:</strong> 멜라토닌 함량이 높아 숙면을 유도합니다.</li> <li data-sourcepos="17:1-19:0"><strong>귀리 우유:</strong> 멜라토닌과 마그네슘이 풍부하여 숙면에 도움을 줍니다.<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_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://product.kyobobook./detail/S000213090778"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 음식 레시피 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRGpLJn5C-FfilQ4ciOUQHSn9M6CrmEbkTo-kqHhTMQ-bhY6bAJwP4EyZ-nEhwd"></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.kyobobook./detail/S000213090778" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",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%3AANd9GcQV6Tx65I1UD1pNSJR9yxfDpD3P0BbuhGNU7U73lkn9hV3bydTGanOBQGqRGNDCOU8I6zFnkkzjXviGOt29gKhF3FNt60y8-KJ9yPZbtXoHhHo"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">product.kyobobook.</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"> 숙면을 위한 음식 레시피 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="20:1-20:24">3. 편안한 잠자리를 위한 환경 조성</h3><ul data-sourcepos="21:1-25:0"> <li data-sourcepos="21:1-21:41"><strong>어둡고 조용한 공간:</strong> 빛과 소음은 숙면을 방해하는 주범입니다.</li> <li data-sourcepos="22:1-22:39"><strong>적절한 온도:</strong> 너무 덥거나 추운 환경은 숙면을 방해합니다.</li> <li data-sourcepos="23:1-25:0"><strong>편안한 침구:</strong> 몸에 맞는 매트리스와 베개를 선택하여 편안하게 잠들 수 있도록 합니다.<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_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",null,null,"ko",null,null,null,null,1,0]];mutable:true" ://.newsworker./news/articleView.html?idxno=15569"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="편안한 잠자리 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQnnvuKuqEZ7xm1S8Kzhd6b-LicSXU1y0gUxdiY0qBw0P4gh2pHQrPL0RrAkzin"></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" ://.newsworker./news/articleView.html?idxno=15569" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",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%3AANd9GcQFVaoVCvX3dxqA7tH2wa1tVum-4Hzgee9tPKFiZjxvSjbbI49FK9uLt7h06XwwASEbwZ93M8wkhQId2TXtwu30cGk6cHM_kUzPbDVl8g"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.newsworker.</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"> 편안한 잠자리 </div></div></single-image></response-element></div></li> </ul><h3 data-sourcepos="26:1-26:19">4. 숙면을 위한 생활 습관</h3><ul data-sourcepos="27:1-32:0"> <li data-sourcepos="27:1-27:51"><strong>규칙적인 수면 시간:</strong> 매일 같은 시간에 잠자리에 들고 일어나는 습관을 들입니다.</li> <li data-sourcepos="28:1-28:32"><strong>낮잠 자제:</strong> 낮잠은 밤잠을 방해할 수 있습니다.</li> <li data-sourcepos="29:1-29:49"><strong>저녁 운동 자제:</strong> 저녁 운동은 흥분 상태를 유지시켜 잠들기 어렵게 만듭니다.</li> <li data-sourcepos="30:1-32:0"><strong>카페인 섭취 자제:</strong> 커피, 녹차 등 카페인이 함유된 음료는 숙면을 방해합니다.<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_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",null,null,"ko",null,null,null,null,1,0]];mutable:true" ://.hcnews.or.kr/news/17181"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 생활 습관 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn3.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRRyABv6tS6RQYfwLsDOR2U-riS8TUsrWvNrllKu8C06OkFBd5m4fJtyskyiGMY"></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" ://.hcnews.or.kr/news/17181" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",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%3AANd9GcRzn3BF4myFEIp14HgDZKABu5YzLyalEJCK7UkCFkaFIFd7nDtIZjaOf_qxQTV-jb3WvUQnQZNy5a3-1hWqd5eADqRObdEW8tWg"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">.hcnews.or.kr</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"> 숙면을 위한 생활 습관 </div></div></single-image></response-element></div></li> </ul><p data-sourcepos="33:1-33:81"><strong>숙면을 위한 노력은 건강한 삶을 위한 첫걸음입니다.</strong> 위에 제시된 방법들을 꾸준히 실천하여 편안한 잠을 자고 활기찬 하루를 시작해 보세요.</p><p data-sourcepos="35:1-35:74"><strong>주의:</strong> 개인의 체질과 건강 상태에 따라 효과가 다를 수 있으므로, 숙면에 어려움을 느낀다면 전문가와 상담하는 것이 좋습니다.</p><p data-sourcepos="37:1-37:35"><strong>숙면 불면증 수면 영양소 음식 잠자리 건강</strong></p><p data-sourcepos="39:1-39:33"><span><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_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://product.kyobobook./detail/S000001852180"><span _ngcontent-ng-c888701032="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1079493849="" class="image loaded" alt="숙면을 위한 다양한 모음 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcT8OGIi5S97dogc8Aj6g-9r9rQXqjKzj02QBWUrsNZlYf7MPEOGQVqVceKD6Hy0"></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.kyobobook./detail/S000001852180" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_aa71af9816edc718","c_5584cd1c6d5760f3",null,"rc_2e3f1fdfa6de3a82",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%3AANd9GcQV6Tx65I1UD1pNSJR9yxfDpD3P0BbuhGNU7U73lkn9hV3bydTGanOBQGqRGNDCOU8I6zFnkkzjXviGOt29gKhF3FNt60y8-KJ9yPZbtXoHhHo"><span _ngcontent-ng-c1079493849="" class="label ellipsis gds-label-m-alt">product.kyobobook.</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"> 숙면을 위한 다양한 모음 </div></div></single-image></response-element></div></span></p><p data-sourcepos="41:1-41:12"><strong>[ 설명]</strong></p><ul data-sourcepos="42:1-47:0"> <li data-sourcepos="42:1-42:42">숙면을 위한 영양소: 마그네슘, 멜라토닌, 트립토판이 풍부한 식품 </li> <li data-sourcepos="43:1-43:41">숙면을 위한 음식 레시피: 따뜻한 우유, 체리 주스, 귀리 우유 </li> <li data-sourcepos="44:1-44:33">편안한 잠자리: 어둡고 조용한 침실, 편안한 침구 </li> <li data-sourcepos="45:1-45:42">숙면을 위한 생활 습관: 규칙적인 수면 시간, 저녁 운동 자제 등 </li> <li data-sourcepos="46:1-47:0">숙면을 위한 다양한 모음: 아로마테라피, 명상, 요가 등 숙면에 도움이 되는 다양한 모음</li> </ul><p data-sourcepos="48:1-48:8"><strong>[참고]</strong></p><ul data-sourcepos="49:1-51:38"> <li data-sourcepos="49:1-49:34">위 은 예시이며, 실제 은 다를 수 있습니다.</li> <li data-sourcepos="50:1-50:33">은 숙면에 대한 이해를 돕기 위한 보조 자료입니다.</li> <li data-sourcepos="51:1-51:38">숙면에 대한 더 자세한 정보는 관련 자료를 참고하시기 바랍니다.</li> </ul></div> </div></div>