{"id":64215,"date":"2017-02-28T00:10:01","date_gmt":"2017-02-27T16:10:01","guid":{"rendered":"https:\/\/www.pandasilk.com\/how-to-get-better-sleep-at-night\/"},"modified":"2025-01-11T17:22:01","modified_gmt":"2025-01-12T01:22:01","slug":"how-to-get-better-sleep-at-night","status":"publish","type":"post","link":"https:\/\/www.pandasilk.com\/ko\/how-to-get-better-sleep-at-night\/","title":{"rendered":"\uc219\uba74\uc758 \ube44\ubc00: \ubc24\uc7a0 \uc124\uce58\ub294 \ub2f9\uc2e0\uc744 \uc704\ud55c \uc644\ubcbd\ud55c \uc218\uba74 \uac00\uc774\ub4dc"},"content":{"rendered":"<p>\ubc24\uc7a0 \uc124\uce58\ub294 \ub0a0\ub4e4\uc774 \uacc4\uc18d\ub418\uace0 \uc788\ub2e4\uba74? \uc219\uba74\uc744 \ucde8\ud558\ub294 \uac83\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc744 \uc790\ub294 \uac83 \uc774\uc0c1\uc73c\ub85c \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \uc704\ud55c \ud544\uc218 \uc694\uc18c\uc785\ub2c8\ub2e4.  \ud558\uc9c0\ub9cc \ud604\ub300\uc778\ub4e4\uc740 \uc2a4\ud2b8\ub808\uc2a4, \ubd88\uaddc\uce59\ud55c \uc0dd\ud65c \ud328\ud134,  \uce74\ud398\uc778 \uc12d\ucde8 \ub4f1 \uc5ec\ub7ec \uc694\uc778\uc73c\ub85c \uc778\ud574 \uc218\uba74\uc758 \uc9c8\uc774 \uc800\ud558\ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4.  \uc774 \uae00\uc5d0\uc11c\ub294 \ubc24\uc5d0 \ub354 \uc798 \uc790\ub294 \ubc29\ubc95\uc744 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uace0,  \ubcf4\ub2e4 \uac74\uac15\ud558\uace0 \uac1c\uc6b4\ud55c \uc544\uce68\uc744 \ub9de\uc774\ud560 \uc218 \uc788\ub3c4\ub85d \uc2e4\uc9c8\uc801\uc778 \ud301\ub4e4\uc744 \uc81c\uacf5\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>1. \uaddc\uce59\uc801\uc778 \uc218\uba74 \uc2dc\uac04 \ud655\ubcf4\ud558\uae30<\/h3>\n<p>\uc218\uba74\uc758 \uac00\uc7a5 \uae30\ubcf8\uc801\uc778 \uc6d0\uce59\uc740 \ubc14\ub85c \uaddc\uce59\uc801\uc778 \uc218\uba74 \uc2dc\uac04\uc785\ub2c8\ub2e4.  \uc8fc\ub9d0\uc5d0\ub3c4 \ud3c9\uc77c\uacfc \ube44\uc2b7\ud55c \uc2dc\uac04\uc5d0 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uace0 \uc77c\uc5b4\ub098\ub294 \uc2b5\uad00\uc744 \ub4e4\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.  \uc6b0\ub9ac \ubab8\uc758 \uc0dd\uccb4 \uc2dc\uacc4(circadian rhythm)\ub97c \uc548\uc815\uc2dc\ucf1c \uc218\uba74\uc758 \uc9c8\uc744 \ub192\uc774\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.  \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 30\ubd84 \uc804\ubd80\ud130\ub294 \ud734\ub300\ud3f0\uc774\ub098 \ucef4\ud4e8\ud130 \uc0ac\uc6a9\uc744 \uc790\uc81c\ud558\uace0,  \ucc28\ubd84\ud55c \ubd84\uc704\uae30\ub97c \uc870\uc131\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<table class=\"table table-striped table-bordered\">\n<thead>\n<tr>\n<th>\uc694\uc77c<\/th>\n<th>\ucde8\uce68 \uc2dc\uac04<\/th>\n<th>\uae30\uc0c1 \uc2dc\uac04<\/th>\n<th>\uc218\uba74 \uc2dc\uac04<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\uc6d4\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc<\/td>\n<td>\uc624\uc804 7\uc2dc<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td>\ud654\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc<\/td>\n<td>\uc624\uc804 7\uc2dc<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td>\uc218\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc<\/td>\n<td>\uc624\uc804 7\uc2dc<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td>\ubaa9\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc<\/td>\n<td>\uc624\uc804 7\uc2dc<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td>\uae08\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc<\/td>\n<td>\uc624\uc804 7\uc2dc<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td>\ud1a0\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc 30\ubd84<\/td>\n<td>\uc624\uc804 7\uc2dc 30\ubd84<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<tr>\n<td>\uc77c\uc694\uc77c<\/td>\n<td>\uc624\ud6c4 11\uc2dc 30\ubd84<\/td>\n<td>\uc624\uc804 7\uc2dc 30\ubd84<\/td>\n<td>8\uc2dc\uac04<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h3>2. \uc7a0\uc790\ub9ac \ud658\uacbd \uac1c\uc120\ud558\uae30<\/h3>\n<p>\uce68\uc2e4\uc740 \ud3b8\uc548\ud558\uace0 \uc5b4\ub461\uace0 \uc870\uc6a9\ud574\uc57c \ud569\ub2c8\ub2e4.  \uc5b4\ub450\ucef4\ucef4\ud55c \ubc29\uc740 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \ucd09\uc9c4\ud558\uc5ec \uc218\uba74\uc744 \uc720\ub3c4\ud569\ub2c8\ub2e4.  \ucee4\ud2bc\uc774\ub098 \ube14\ub77c\uc778\ub4dc\ub97c \uc0ac\uc6a9\ud558\uc5ec \uc678\ubd80 \ube5b\uc744 \ucc28\ub2e8\ud558\uace0,  \uc18c\uc74c\uc744 \uc904\uc774\uae30 \uc704\ud574 \uadc0\ub9c8\uac1c\ub97c \uc0ac\uc6a9\ud558\ub294 \uac83\ub3c4 \uc88b\uc740 \ubc29\ubc95\uc785\ub2c8\ub2e4.  \uce68\uad6c\ub958\ub3c4 \uc911\uc694\ud569\ub2c8\ub2e4.  \ud1b5\uae30\uc131\uc774 \uc88b\uace0 \ud3b8\uc548\ud55c \uce68\ub300\uc640 \ubca0\uac1c\ub97c \uc0ac\uc6a9\ud558\uace0,  \ub108\ubb34 \ub365\uac70\ub098 \ucda5\uc9c0 \uc54a\uc740 \uc801\uc808\ud55c \uc628\ub3c4\ub97c \uc720\uc9c0\ud574\uc57c \ud569\ub2c8\ub2e4.  \ub9cc\uc57d \ubca0\uac1c\uac00 \ubd88\ud3b8\ud558\ub2e4\uba74,  PandaSilk \ubca0\uac1c\ucee4\ubc84\ub97c \uc0ac\uc6a9\ud558\uc5ec \ubd80\ub4dc\ub7ec\uc6b4 \ucd09\uac10\uacfc  \ucf8c\uc801\ud55c \uc218\uba74 \ud658\uacbd\uc744 \uc870\uc131\ud574 \ubcf4\uc138\uc694.  \uce68\ub300 \uc2dc\ud2b8\ub3c4 \uae68\ub057\ud558\uace0 \uccad\uacb0\ud558\uac8c \uc720\uc9c0\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<h3>3. \ub0ae \ub3d9\uc548\uc758 \ud65c\ub3d9 \uc870\uc808\ud558\uae30<\/h3>\n<p>\ub0ae \ub3d9\uc548 \ucda9\ubd84\ud55c \ud587\ubcd5\uc744 \ucb10\ub294 \uac83\uc740 \uc218\uba74\uc5d0 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.  \ud587\ubcd5\uc740 \uc0dd\uccb4 \uc2dc\uacc4\ub97c \uc870\uc808\ud558\ub294 \ub370 \uc911\uc694\ud55c \uc5ed\ud560\uc744 \ud558\uae30 \ub54c\ubb38\uc785\ub2c8\ub2e4.  \ub0ae\uc5d0\ub294 \ud65c\ub3d9\uc801\uc778 \uc0dd\ud65c\uc744 \ud558\uace0,  \uc800\ub141\uc5d0\ub294 \ud65c\ub3d9\ub7c9\uc744 \uc904\uc774\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.  \uc800\ub141\uc5d0 \uce74\ud398\uc778\uc774\ub098 \uc54c\ucf54\uc62c \uc12d\ucde8\ub97c \uc904\uc774\uace0,  \uc800\ub141 \uc2dd\uc0ac\ub294 \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 2~3\uc2dc\uac04 \uc804\uc5d0 \ub9c8\uce58\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.  \uc800\ub141 \uc6b4\ub3d9\uc740 \uc7a0\ub4e4\uae30 \uc9c1\uc804\uc5d0 \ud558\ub294 \uac83\ubcf4\ub2e4 \uba87 \uc2dc\uac04 \uc804\uc5d0 \ud558\ub294 \uac83\uc774 \ub354 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4.<\/p>\n<h3>4. \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac \ubc0f \ub9c8\uc74c \ucc59\uae40 \uc5f0\uc2b5\ud558\uae30<\/h3>\n<p>\uc2a4\ud2b8\ub808\uc2a4\ub294 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc8fc\uc694 \uc6d0\uc778 \uc911 \ud558\ub098\uc785\ub2c8\ub2e4.  \uc694\uac00, \uba85\uc0c1, \uc2ec\ud638\ud761 \ub4f1\uc758 \uc2a4\ud2b8\ub808\uc2a4 \uad00\ub9ac \uae30\ubc95\uc744 \ud65c\uc6a9\ud558\uc5ec \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904\uc774\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.  \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 \ub530\ub73b\ud55c \ubb3c\ub85c \ubaa9\uc695\uc744 \ud558\uac70\ub098,  \ucc28\ubd84\ud55c \uc74c\uc545\uc744 \ub4e3\ub294 \uac83\ub3c4 \ub3c4\uc6c0\uc774 \ub429\ub2c8\ub2e4.  \ub9c8\uc74c \ucc59\uae40 \uc5f0\uc2b5\uc744 \ud1b5\ud574 \ud604\uc7ac \uc21c\uac04\uc5d0 \uc9d1\uc911\ud558\uace0,  \ubd88\uc548\ud55c \uc0dd\uac01\uc774\ub098 \uac71\uc815\uac70\ub9ac\uc5d0\uc11c \ubc97\uc5b4\ub098\ub294 \ub370 \ub3c4\uc6c0\uc744 \ubc1b\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4.<\/p>\n<h3>5. \uc218\uba74 \uc804 \ud734\ub300\ud3f0 \uc0ac\uc6a9 \uc790\uc81c\ud558\uae30<\/h3>\n<p>\uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 \uc804 \ud734\ub300\ud3f0\uc774\ub098 \ud0dc\ube14\ub9bf \uc0ac\uc6a9\uc740 \uc218\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.  \ud734\ub300\ud3f0\uc5d0\uc11c \ub098\uc624\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8\ub294 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \uc5b5\uc81c\ud558\uc5ec \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ub9cc\ub4ed\ub2c8\ub2e4.  \uc7a0\uc790\ub9ac\uc5d0 \ub4e4\uae30 1\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \ud734\ub300\ud3f0 \uc0ac\uc6a9\uc744 \uc790\uc81c\ud558\uace0,  \ucc45\uc744 \uc77d\uac70\ub098 \ucc28\ub97c \ub9c8\uc2dc\ub294 \ub4f1 \ucc28\ubd84\ud55c \ud65c\ub3d9\uc744 \ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<p>\ubc24\uc5d0 \ub354 \uc798 \uc790\uae30 \uc704\ud574\uc11c\ub294 \uc704\uc5d0\uc11c \uc5b8\uae09\ud55c \ubc29\ubc95\ub4e4\uc744 \uafb8\uc900\ud788 \uc2e4\ucc9c\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.  \ub2e8\uae30\uac04\uc758 \ub178\ub825\uc73c\ub85c\ub294 \ud070 \ud6a8\uacfc\ub97c \ubcf4\uae30 \uc5b4\ub835\uc9c0\ub9cc,  \uafb8\uc900\ud55c \ub178\ub825\uc744 \ud1b5\ud574 \uac74\uac15\ud55c \uc218\uba74 \uc2b5\uad00\uc744 \ud615\uc131\ud55c\ub2e4\uba74  \ubcf4\ub2e4 \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \ub204\ub9b4 \uc218 \uc788\uc744 \uac83\uc785\ub2c8\ub2e4.  \uc219\uba74\uc740 \uac74\uac15\uc758 \uc9c0\ub984\uae38\uc785\ub2c8\ub2e4.  \uc624\ub298\ubd80\ud130 \uc219\uba74\uc744 \uc704\ud55c \ub178\ub825\uc744 \uc2dc\uc791\ud574 \ubcf4\uc138\uc694.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\ubc24\uc7a0 \uc124\uce58\ub294 \ub0a0\ub4e4\uc774 \uacc4\uc18d\ub418\uace0 \uc788\ub2e4\uba74? \uc219\uba74\uc744 \ucde8\ud558\ub294 \uac83\uc740 \ub2e8\uc21c\ud788 \uc7a0\uc744 \uc790\ub294 \uac83 \uc774\uc0c1\uc73c\ub85c \uac74\uac15\ud558\uace0 \ud589\ubcf5\ud55c \uc0b6\uc744 \uc704\ud55c \ud544\uc218 \uc694\uc18c\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \ud604\ub300\uc778\ub4e4\uc740 \uc2a4\ud2b8\ub808\uc2a4, \ubd88\uaddc\uce59\ud55c \uc0dd\ud65c \ud328\ud134, \uce74\ud398\uc778 \uc12d\ucde8 \ub4f1 \uc5ec\ub7ec \uc694\uc778\uc73c\ub85c \uc778\ud574 \uc218\uba74\uc758 \uc9c8\uc774 \uc800\ud558\ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4. \uc774 \uae00\uc5d0\uc11c\ub294 \ubc24\uc5d0 \ub354 \uc798 \uc790\ub294 \ubc29\ubc95\uc744 \uc790\uc138\ud788 \uc54c\uc544\ubcf4\uace0, \ubcf4\ub2e4 \uac74\uac15\ud558\uace0 \uac1c\uc6b4\ud55c \uc544\uce68\uc744 \ub9de\uc774\ud560 \uc218 \uc788\ub3c4\ub85d \uc2e4\uc9c8\uc801\uc778 \ud301\ub4e4\uc744 \uc81c\uacf5\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n","protected":false},"author":1,"featured_media":49297,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37638],"tags":[],"class_list":["post-64215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleeping-ko","prodpage-classic"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/posts\/64215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/comments?post=64215"}],"version-history":[{"count":0,"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/posts\/64215\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/media\/49297"}],"wp:attachment":[{"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/media?parent=64215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/categories?post=64215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.pandasilk.com\/ko\/wp-json\/wp\/v2\/tags?post=64215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}