나는 왜 잠을 못 잘까?

퀴즈 풀고 알아보자!

잠들지 못해 뒤척이고 다음 날 피곤한 상태고 일어나는 게 스트레스가 되시나요? 수면 장애는 당신을 불안하고 무기력하게 만듭니다. 당신은 그동안 할 수 있는 건 다 해봤지만 효과를 얻지 못했을 겁니다.

환경, 습관, 또는 그 밖에 어떤 것이 당신의 수면에 영향을 주든, 우리는 당신의 수면을 방해하는 근원을 파악하기위해 이 퀴즈를 만들었습니다. 또한 연구를 통해 검증 된 맞춤형 팁도 제공합니다. 퀴즈를 다 풀고 나면 건강한 수면 스케줄을 가질 수 있게 될 겁니다!


어둠 속에서 피곤해 보이는 여성이 침대에 누워 있고 보고 있는 휴대폰 불빛이 얼굴을 비추고 있다.

퀴즈는 친구랑 함께 풀면 더 재밌어요

친구에게 퀴즈를 공유해서 결과를 비교해보세요

퀴즈 개요

1. 당신의 밤 시간 일상을 가장 잘 묘사한 것은?
  1. 대부분 밤에는 자기 전에 휴대폰을 보거나 이메일을 확인한다.
  2. 한참 동안 침대에 누워 있다가 잠이 든다.
  3. 불을 끄기 직전까지 집안 일이나 회사 일을 한다.
  4. 나는 구체적인 수면 전 습관이 있다. 스크린은 절대 보지 않으며 심지어 명상을 할 때도 있다.
2. 최근 수면 루틴에 변화가 있었나? 있었다면 어떤 것인가?
  1. 생활습관에 변화가 있었다(저녁식사 시간이 늦어짐, 밤늦게 운동 함, 등)
  2. 환경이 바뀌었다(에어컨 교체, 새 베개, 등)
  3. 생활에 변화가 왔다(업무량 증가, 관계 문제 등)
  4. 특별히 바뀐 것 없다. 난 항상 잠드는 게 어려웠다.
3. 당신에 대해 가장 잘 묘사 한 것은?
  1. 오후에 낮잠을 자고, 커피를 많이 마시며 취침 시간과 기상 시간이 매일 바뀐다.
  2. 침실의 온도, 조명, 소음 등을 자주 조절한다.
  3. 최근에 스트레스와 불안감을 많이 겪었다.
  4. 현재 내 삶에서 가장 큰 문제는 바로 수면이다.
4. 당신이 잠들기 어려운 상태를 가장 잘 묘사 한 것은?
  1. 잠이 들기에는 너무 정신이 명료하다.
  2. 잠 들기에는 신체적으로 너무 불편하다.
  3. 생각을 멈출 수가 없다. 내 문제에 대한 걱정으로 머릿속이 너무 복잡하다.
  4. 오래 전부터 잠 드는 것과 수면 유지가 심각하게 나를 괴롭혀왔다.
5. 한 밤중에 잠에서 깼을 때 어떻게 하는가?
  1. 휴대폰을 확인 하거나 소셜 미디어를 훑어 보다 보면 다시 잠 드는 게 거의 불가능하다.
  2. 식은 땀이나 오한으로 깨고 나면 계속 뒤척거린다.
  3. 머리 속에서 멤도는 생각들 때문에 너무 스트레스를 받아서 다시 잠들 수가 없다.
  4. 갑자기 잠에 깨면 숨을 쉴 수가 없다.
6. 습관을 바꾼 후 효과를 본 적이 있는가?
  1. 취침 전 운동을 멈춘 후에 수면이 개선됐다.
  2. 편한 베개로 바꾼 후 나아졌다.
  3. 과거에 바쁜 일정을 좀 줄이고 명상을 했을 때 수면이 좋아졌었다.
  4. 지금까지 내 수면 개선에 크게 도움을 준 건 없었다.
7. 취침 시간이 되면 어떤 느낌이 드는가?
  1. 정신이 명료하다 - 과도하게 에너지가 넘친다.
  2. 불편하다 - 수면을 위한 올바른 환경이 아닌 것 같다.
  3. 긴장된다 - 또 뒤척이게 될까봐 걱정된다.
  4. 졸리다 - 요즘은 계속 피곤하다.
8. 평소 당신의 주말 오후를 가장 잘 묘사 한 것은?
  1. 긴 낮잠이나 커피 한 잔을 즐길 것.
  2. 침대에 누워 영화를 보겠지.
  3. 끊임없이 뭔가를 한다 - 절대로 쉬지 않는다.
  4. 눈이 계속 감겨 깨어 있기 어려울 것.
9. 너무 피곤해서 아무 데서나 잠이 들까봐 걱정 했던 적이 있는가?
  1. 전혀 없다 - 자려고 애써도 낮잠도 못잔다!
  2. 잘 모르겠다. 생각 해본 적이 없다.
  3. 없다. 피곤하지만 잠이 들 정도로 길게 쉬어 본 적이 없다.
  4. 있다! 너무 피곤 할 때는 근무 중에, 영화를 보다가, 어디서나 잠이 들 수 있으니까.
10. 아침에 일어났을 때 느낌은?
  1. 대개는 잘 쉬고 난 느낌 - 약간 피곤할 때도 있지만
  2. 허리도 아프고 이마엔 땀이 나거나 목이 아프다.
  3. 일어나자 마자 그날 할 일 생각에 스트레스가 밀려 온다.
  4. 아주 피곤하다 - 거의 매번 정신이 몽롱하다.
11. 당신이 수면 때문에 힘들어 하는 걸 가족들이 걱정하는가?
  1. 약간 - 나한테 일상습관을 바꿔 보라고 제안 하기도 했다.
  2. 아니다, 그 문제에 대해 얘기 한 적이 없다.
  3. 약간, 내가 하는 일이 너무 많다는 것에 대해 더 걱정한다.
  4. 그렇다, 수년 동안 내가 가장 힘들어해 온 문제라는 걸 알고 있다.
12. 당신의 수면을 위해 치료를 고려 해 본 적이 있는가?
  1. 수면제를 복용한다.
  2. 없다, 의학적 도움은 생각 해보지 않았다.
  3. 없다, 내 스트레스를 줄일 수 있다면 수면을 개선 할 수 있다고 생각한다.
  4. 그렇다, 현 시점에서는 무시하기엔 너무 큰 문제다.
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      • \uc798 \uc26c\uc5c8\ub2e4\uace0 \ub290\ub07c\uace0 \uae68\uc5b4 \uc788\uae30 \uc704\ud574\uc11c \ud558\ub8e8 \uc885\uc77c \uc790\uc5f0\uad11\uc744 \uc3d8\uc778\ub2e4(\uc2e4\uc678 \uac77\uae30 \ub610\ub294 \ucc3d\ubb38\uc744 \uc5f4\uace0 \uc77c\ud558\uae30\ub3c4 \uc88b\ub2e4).<\/li>
      • \ucde8\uce68 2\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \ud654\uba74\uc744 \ud53c\ud55c\ub2e4. \ud654\uba74\uc5d0\uc11c \ub098\uc624\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8\uac00 \uba5c\ub77c\ud1a0\ub2cc\uc744 \uc904\uc5ec \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ub9cc\ub4e4 \uc218 \uc788\ub2e4. \ud654\uba74\uc744 \ud53c\ud560 \uc218 \uc5c6\ub2e4\uba74 \uc800\ub141\uc5d0\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8 \ucc28\ub2e8 \uc548\uacbd\uc744 \ucc29\uc6a9 \ud574\ubcf4\uc790.<\/li>
      • \ucde8\uce68 \uc9c1\uc804\uc5d0 \ub108\ubb34 \ub9ce\uc774 \uba39\ub294 \uac83\ub3c4 \uc548 \ub418\uc9c0\ub9cc \ubc30\uace0\ud508 \uc0c1\ud0dc\ub85c \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\ub294 \uac83\ub3c4 \uc88b\uc9c0 \uc54a\ub2e4.<\/li>
      • \ud761\uc5f0\uc744 \ud55c\ub2e4\uba74 \uc904\uc774\uc790.<\/li>
      • \ub0ae\uc7a0\uc740 45\ubd84 \uc774\ub0b4\ub85c \uc81c\ud55c\ud558\uace0 \uc624\ud6c4 4\uc2dc \uc774\ud6c4 \ub0ae\uc7a0\uc740 \uae08\ubb3c.<\/li>
      • \uc800\ub141 \uc2dd\uc0ac \ud6c4 \ucde8\uce68 \uc804\uc5d0 \uac00\ubccd\uac8c \uc790\uadf9\uc774 \ub418\ub294 \ud65c\ub3d9(\uc2e0\uccb4\uc801\uc73c\ub85c \uac15\ub3c4 \ub192\uc740 \uac74 \uc548\ub428)\uc744 \ud55c\ub2e4(\uc608: \uc637\uc7a5 \uc815\ub9ac, \ubcf4\ub4dc \uac8c\uc784, \ub610\ub294 \ub3c5\uc11c).<\/li>
      • \ucde8\uce68 2\uc2dc\uac04 \uc804\uc5d0\ub294 \ubb3c\uc744 \ud55c \uc794 \uc774\uc0c1 \ub9c8\uc2dc\uc9c0 \uc54a\ub294\ub2e4(\uadf8 \uc774\uc0c1 \ub9c8\uc2dc\uba74 \ud654\uc7a5\uc2e4\uc5d0 \uac00\ub290\ub77c \uc790\uc8fc \uc77c\uc5b4\ub098\uac8c \ub41c\ub2e4).<\/li><\/ul>\uc2a4\ud2b8\ub808\uc2a4\ub97c \uc81c\ud55c\ud558\uace0 \uac74\uac15\ud55c \uc218\uba74 \ub8e8\ud2f4 \ub9cc\ub4e4\uae30:<\/b>
        • \uac00\uc871\uc774\ub098 \uce5c\uad6c\uc640 \uc5f0\ub77d\uc73c\ub85c \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc218\uc900\uc744 \ub0ae\ucd98\ub2e4(\uc608, \uac00\uc871\uc5d0\uac8c \uc804\ud654\ud558\uae30, \uce5c\uad6c\uc640 \ucee4\ud53c \ub9c8\uc2dc\uae30, \ubcf4\ud3b8\uc801\uc778 \uad00\uacc4 \uac15\ud654\uc5d0 \uc9d1\uc911\ud558\uae30).<\/li>
        • \uc77c\uacfc \ub180\uc774 \ubaa8\ub450 \uac01\uac01\uc758 \uacbd\uacc4\ub97c \uc815\ud55c\ub2e4. \uc800\ub141 \ub2a6\uac8c \uc77c\uc744 \ud558\uac70\ub098 \uac15\ub3c4 \ub192\uc740 \ud65c\ub3d9\uc744 \ud558\uba74 \uc548\ub41c\ub2e4.<\/li>
        • \ub9e4\uc8fc \uc790\uc2e0\uc774 \uc990\uae38 \ub9cc\ud55c \uc7ac\ubbf8\uc788\ub294 \uacc4\ud68d\uc744 \uc138\uc6b4\ub2e4\u2014\uc544\ud2b8 \uac15\uc88c, \uc1fc\ud551, \ub610\ub294 \ud558\uc774\ud0b9 \uacc4\ud68d\uc744 \uc138\uc6cc\ubcf4\uc790.<\/li>
        • \ud544\uc694\ud560 \ub54c\ub294 \"\uc548\ub3fc\"\ub77c\uace0 \uc598\uae30\ud55c\ub2e4(\ud734\uc2dd\uc774 \ud544\uc694\ud560 \ub54c\ub294 \ucd94\uac00 \ud504\ub85c\uc81d\ud2b8\ub294 \uac70\uc808\ud558\uace0 \ub3c5\uc11c \ud074\ub7fd\ub3c4 \ud55c \ubc88\ucbe4 \ube60\uc9c0\uc790).<\/li>
        • \uc790\uc5f0 \uc18d\uc5d0\uc11c \uc880 \ub354 \uc2dc\uac04\uc744 \ubcf4\ub0b8\ub2e4\u2014\uc2dc\uac04\uc774 \ub41c\ub2e4\uba74 \uc7a5\uac70\ub9ac \ud558\uc774\ud0b9, \ud574\ubcc0 \ubc29\ubb38, \ub610\ub294 \ub4b7 \ub9c8\ub2f9\uc5d0 \uc549\uc544 \uc2dc\uac04\uc744 \ubcf4\ub0b4\uc790.<\/li>
        • \uc815\uae30\uc801\uc73c\ub85c \uba85\uc0c1\uc744 \ud55c\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc804\uc5d0 \ud558\ub294 \uac8c \uc88b\ub2e4. \uba85\uc0c1\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ub0ae\ucd94\ub294 \uac83\uc73c\ub85c \uc785\uc99d \ub410\ub2e4. \ub610\ud55c \uc218\uba74 \ub8e8\ud2f4\uacfc \uc811\ubaa9 \uc2dc\ud0a8\ub2e4\uba74 \ucde8\uce68 \uc804\uc5d0 \uae34\uc7a5\uc744 \ud478\ub294 \uac74\uac15\ud55c \ubc29\ubc95\uc774 \ub420 \uac83\uc774\ub2e4.<\/li>
        • \uc2ec\ud638\ud761\uacfc \ubc14\ub514 \uc2a4\uce94 \uc6b4\ub3d9\uc740 \uc815\uc2e0\uac74\uac15\uc744 \uac1c\uc120\ud558\uba70 \uae34\uc7a5\uc744 \ud480\uace0 \ud734\uc2dd\ud558\ub294 \uc218\uba74 \ub8e8\ud2f4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc774 \ub420 \uc218 \uc788\ub2e4.<\/li>
        • \uce58\ub8cc\uc0ac\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294\ub2e4\u2014\uc804\ubb38\uac00\uac00 \ub9cc\uc131 \uc2a4\ud2b8\ub808\uc2a4\uc640 \ubd88\uc548\uac10\uc5d0 \uc2dc\ub2ec\ub9ac\ub294 \uc0ac\ub78c\ub4e4\uc774 \ubc97\uc5b4 \ub0a0 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4.<\/li><\/ul>\uc218\uba74 \ubb38\uc81c\uac00 \uc9c0\uc18d\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544\ubcf8\ub2e4.<\/b>\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc218\uba74\uc7a5\uc560\ub97c \uac00\uc9c0\uace0 \uc788\uc73c\uba70 \uc774 \uc7a5\uc560\ub294 \uac74\uac15\uc5d0 \uc2ec\uac01\ud55c \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub2e4. \uc218\uba74\uc774 \uac1c\uc120\ub418\uc9c0 \uc54a\uac70\ub098 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc9c8\ubcd1\uc774 \uc6b0\ub824\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544 \ubcf4\uc790.","edit_links":[{"url":"https:\/\/ko.wikihow.com\/\ubc24\uc5d0-\uc7a0-\uc798\uc790\ub294-\ubc29\ubc95"},{"url":"https:\/\/ko.wikihow.com\/\ub0ae\uc7a0-\uc790\ub294-\ubc29\ubc95"}],"link_data":[{"title":"\ubc24\uc5d0 \uc7a0 \uc798\uc790\ub294 \ubc29\ubc95","id":7533,"url":"https:\/\/ko.wikihow.com\/\ubc24\uc5d0-\uc7a0-\uc798\uc790\ub294-\ubc29\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/2\/28\/Have-a-Good-Night%27s-Sleep-Step-29.jpg\/-crop-200-200-200px-Have-a-Good-Night%27s-Sleep-Step-29.jpg","alt":"\ubc24\uc5d0 \uc7a0 \uc798\uc790\ub294 \ubc29\ubc95"},{"title":"\ub0ae\uc7a0 \uc790\ub294 \ubc29\ubc95","id":681,"url":"https:\/\/ko.wikihow.com\/\ub0ae\uc7a0-\uc790\ub294-\ubc29\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/7\/75\/Nap-Step-15.jpg\/-crop-200-200-200px-Nap-Step-15.jpg","alt":"\ub0ae\uc7a0 \uc790\ub294 \ubc29\ubc95"}],"minimum":0},{"text":"\ud658\uacbd\uc774 \ub2f9\uc2e0\uc758 \uc218\uba74\uc5d0 \uc601\ud5a5\uc744 \uc8fc\uace0 \uc788\uc2b5\ub2c8\ub2e4.","meaning":"\uc870\uba85, \uc7a0\uc790\ub9ac, \uc18c\uc74c, \ub610\ub294 \uc628\ub3c4\uac00 \ub2f9\uc2e0\uc758 \uc218\uba74\uc758 \uc9c8\uc5d0 \uc601\ud5a5\uc744 \uc8fc\uace0 \uc788\ub294 \uac83 \uac19\ub124\uc694. \ub2e4\ud589\uc2a4\ub7ec\uc6b4 \uac74 \ub300\ubd80\ubd84\uc758 \ud658\uacbd\uc801 \uc694\uc778\ub4e4\uc744 \uc27d\uac8c \ubc14\uafc0 \uc218 \uc788\ub2e4\ub294 \uac83\uc785\ub2c8\ub2e4. \uce68\uc2e4 \ud658\uacbd\uc744 \uc57d\uac04 \ub9cc \uc218\uc815\ud558\uba74 \uc218\uba74\uc758 \uc9c8\uc774 \ud06c\uac8c \uac1c\uc120 \ub420 \uac83\uc785\ub2c8\ub2e4. \ub2e4\uc74c\uc5d0 \uc18c\uac1c\ud558\ub294 \ub2e8\uacc4\ub4e4\uc744 \uc2dc\ub3c4 \ud574\ubcf4\uc138\uc694:
          • \ubc29\uc744 \ucd5c\ub300\ud55c \uc5b4\ub461\uac8c \ud55c\ub2e4(\uc608, \uc554\ub9c9 \ucee4\ud2bc \ub610\ub294 \uc218\uba74 \uc548\ub300).<\/li>
          • LED\ub97c \ube44\ub86f\ud574 \ube5b\uc774 \ub098\uc624\ub294 \uac83\ub4e4\uc744 \ubaa8\ub450 \uc81c\uac70 \ud558\uac70\ub098 \ub36e\uc5b4 \ub193\ub294\ub2e4(\uc54c\ub78c \uc2dc\uacc4 \ud3ec\ud568).<\/li>
          • \ubc29\uc744 \uc2dc\uc6d0\ud558\uac8c \uc720\uc9c0\ud55c\ub2e4(\uc12d\uc528 15-19\ub3c4) \uc7a0\uc774 \ub4e4 \ub54c \uccb4\uc628\uc774 \ub5a8\uc5b4\uc9c4\ub2e4. \ubc29 \uc548\uc774 \uc2dc\uc6d0\ud558\uba74 \ud6e8\uc52c \uc27d\uac8c \uccb4\uc628\uc744 \ub0b4\ub9b4 \uc218 \uc788\ub2e4.<\/li>
          • \uadc0\ub9c8\uac1c \ub610\ub294 \ubc31\uc0c9\uc18c\uc74c\uc774\ub098 \uac08\uc0c9\uc18c\uc74c \uae30\uae30\ub97c \uc0ac\uc6a9\ud55c\ub2e4.<\/li>
          • \uc2dc\uc6d0\ud558\uace0 \ud3b8\uc548\ud55c \uc774\ubd88\uc744 \uad6c\uc785\ud55c\ub2e4(\uadf8\ub9ac\uace0 \uc774\ubd88\uacfc \ubca0\uac2f\uc787\uc740 \uc790\uc8fc \uc138\ud0c1\ud55c\ub2e4).<\/li>
          • \uc54c\ub808\ub974\uae30\uac00 \uc788\ub294 \uacbd\uc6b0, \ubbfc\uac10\uc131 \ud53c\ubd80 \uc6a9 \uc138\uc81c\ub97c \uc0ac\uc6a9\ud55c\ub2e4 - \ubcf4\ud1b5 \"\ud53c\ubd80 \uc800\uc790\uadf9\" \ub610\ub294 \"\ubb34\uc790\uadf9 \ud074\ub9ac\uc5b4\"\ub77c\uace0 \uc4f0\uc5ec \uc788\ub2e4.<\/li>
          • \ucde8\uce68 3\uc2dc\uac04 \uc804\ubd80\ud130 \uc9d1 \uc548 \uc870\uba85 \ubc1d\uae30\ub97c \uc904\uc5ec \ub193\ub294\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \ubab8\uc758 \uae34\uc7a5\uc774 \uc27d\uac8c \ud480\ub9b0\ub2e4.<\/li>
          • \ucde8\uce68 \ud55c \uc2dc\uac04 \uc804\uc5d0\ub294 \ube14\ub8e8 \ub77c\uc774\ud2b8 \ucc28\ub2e8 \uc548\uacbd\uc744 \ucc29\uc6a9\ud55c\ub2e4. \uc774 \uc548\uacbd\uc740 \ube14\ub8e8 \ub77c\uc774\ud2b8\ub97c \ucc28\ub2e8 \ud574 \uba5c\ub77c\ud1a0\ub2cc \uc218\uce58 \uac10\uc18c\ub97c \ub9c9\uc544 \uc900\ub2e4. \ub610\ub294 \ud734\ub300\ud3f0\uc758 \uc124\uc815\uc744 \ubc14\uafbc\ub2e4. \uc560\ud50c \uc81c\ud488\uc5d0\ub294 \ub300\ubd80\ubd84 \"\uc57c\uac04\ubaa8\ub4dc\"\uac00 \uc788\ub2e4(\"\ub514\uc2a4\ud50c\ub808\uc774 \ubc0f \ubc1d\uae30\"\uc5d0\uc11c \uc870\uc808 \ud560 \uc218 \uc788\ub2e4). \uc774 \uc124\uc815\uc740 \ube14\ub8e8 \ub77c\uc774\ud2b8\ub97c \uc790\ub3d9\uc73c\ub85c \ud544\ud130 \ucc98\ub9ac \ud574\uc900\ub2e4.<\/li><\/ul>\uc544\ub798 \uc804\ubb38\uac00\uac00 \uc18c\uac1c\ud558\ub294 \uac74\uac15\ud55c \uc218\uba74\uc744 \uc704\ud55c \ud301\uc744 \uc77d\uc5b4 \ubcf4\uc138\uc694!\ub8e8\ud2f4 \uc870\uc808\ud558\uae30:<\/b>
            • \ub9e4\uc77c \uac19\uc740 \uc2dc\uac04\uc5d0 \ucde8\uce68\ud558\uace0 \uae30\uc0c1\ud55c\ub2e4. \uc774\uac83\uc774 \uc5b4\ub835\ub2e4\uba74 \ucd5c\uc18c\ud55c \uae30\uc0c1 \uc2dc\uac04\uc774\ub77c\ub3c4 \uc77c\uc815\ud558\uac8c \ud558\uc790(\uc8fc\ub9d0 \ud3ec\ud568).<\/li>
            • \ubc00\ub9b0 \uc7a0\uc744 \uc790\ub824\uace0 \uc560\uc4f0\uba74 \uc548\ub41c\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc218\uba74 \uc77c\uc815\uc744 \ub9dd\uce60 \uc218 \uc788\ub2e4.<\/li>
            • \uc77c\uc5b4\ub098\uc790 \ub9c8\uc790 \ud587\ubcd5\uc774 \ub4e4\uac8c \ud55c\ub2e4. \uc774\uac83\uc740 \ub2f9\uc2e0\uc758 \ubab8\uc774 \uc218\uba74 \uc2dc\uac04 \uc77c\uc815\uc744 \uc870\uc808\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc55e \ub9c8\ub2f9\uc5d0\uc11c \uc2e0\ubb38\uc744 \uc77d\uac70\ub098, \uc9e7\uc740 \uc0b0\ucc45, \ub610\ub294 \ub4b7\ub9c8\ub2f9\uc5d0\uc11c \uce5c\uad6c\uc5d0\uac8c \uc804\ud654 \ud558\ub294 \uac83\ub3c4 \uace0\ub824 \ud574\ubcf4\uc790.<\/li>
            • \uc6b4\ub3d9\uc744 \uc880 \ub354 \ub298\ub9b0\ub2e4(\uadf8\ub7ec\ub098 \ucde8\uce68 \uc9c1\uc804 \uc6b4\ub3d9\uc740 \uc548\ub41c\ub2e4). \uc9e7\uac8c\ub77c\ub3c4 \uac15\ub3c4\uac00 \ub0ae\uc740 \uc6b4\ub3d9\uc744 \ud558\uba74 \ub9ce\uc740 \ud61c\ud0dd\uc744 \uc5bb\uc744 \uc218 \uc788\ub2e4. \uadf8\ub7ec\ub098 \ucde8\uce68 \uc804\uc5d0 \ubab8\uc774 \uc9c4\uc815 \ub420 \uc2dc\uac04\uc744 \ucda9\ubd84\ud788 \uac00\uc838\uc57c \ud55c\ub2e4.<\/li>
            • \uce74\ud398\uc778 \uc12d\ucde8\ub97c \uc904\uc774\uace0 \ud2b9\ud788 \uc624\ud6c4\uc640 \uc800\ub141 \uc2dc\uac04\uc5d0\ub294 \ub9c8\uc2dc\uc9c0 \ub9d0\uc790.<\/li>
            • \uc54c\ucf54\uc62c \uc12d\ucde8\ub97c \uc904\uc778\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc9c1\uc804\uc5d0\ub294 \ub9c8\uc2dc\uc9c0 \ub9d0\uc790.<\/li>
            • T\uc798 \uc26c\uc5c8\ub2e4\uace0 \ub290\ub07c\uace0 \uae68\uc5b4 \uc788\uae30 \uc704\ud574\uc11c \ud558\ub8e8 \uc885\uc77c \uc790\uc5f0\uad11\uc744 \uc3d8\uc778\ub2e4(\uc2e4\uc678 \uac77\uae30 \ub610\ub294 \ucc3d\ubb38\uc744 \uc5f4\uace0 \uc77c\ud558\uae30\ub3c4 \uc88b\ub2e4).<\/li>
            • \ucde8\uce68 2\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \ud654\uba74\uc744 \ud53c\ud55c\ub2e4. \ud654\uba74\uc5d0\uc11c \ub098\uc624\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8\uac00 \uba5c\ub77c\ud1a0\ub2cc\uc744 \uc904\uc5ec \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ub9cc\ub4e4 \uc218 \uc788\ub2e4. \ud654\uba74\uc744 \ud53c\ud560 \uc218 \uc5c6\ub2e4\uba74 \uc800\ub141\uc5d0\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8 \ucc28\ub2e8 \uc548\uacbd\uc744 \ucc29\uc6a9 \ud574\ubcf4\uc790.<\/li>
            • \ucde8\uce68 \uc9c1\uc804\uc5d0 \ub108\ubb34 \ub9ce\uc774 \uba39\ub294 \uac83\ub3c4 \uc548 \ub418\uc9c0\ub9cc \ubc30\uace0\ud508 \uc0c1\ud0dc\ub85c \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\ub294 \uac83\ub3c4 \uc88b\uc9c0 \uc54a\ub2e4.<\/li>
            • \ud761\uc5f0\uc744 \ud55c\ub2e4\uba74 \uc904\uc774\uc790.<\/li>
            • \ub0ae\uc7a0\uc740 45\ubd84 \uc774\ub0b4\ub85c \uc81c\ud55c\ud558\uace0 \uc624\ud6c4 4\uc2dc \uc774\ud6c4 \ub0ae\uc7a0\uc740 \uae08\ubb3c.<\/li>
            • \uc800\ub141 \uc2dd\uc0ac \ud6c4 \ucde8\uce68 \uc804\uc5d0 \uac00\ubccd\uac8c \uc790\uadf9\uc774 \ub418\ub294 \ud65c\ub3d9(\uc2e0\uccb4\uc801\uc73c\ub85c \uac15\ub3c4 \ub192\uc740 \uac74 \uc548\ub428)\uc744 \ud55c\ub2e4(\uc608: \uc637\uc7a5 \uc815\ub9ac, \ubcf4\ub4dc \uac8c\uc784, \ub610\ub294 \ub3c5\uc11c).<\/li>
            • \ucde8\uce68 2\uc2dc\uac04 \uc804\uc5d0\ub294 \ubb3c\uc744 \ud55c \uc794 \uc774\uc0c1 \ub9c8\uc2dc\uc9c0 \uc54a\ub294\ub2e4(\uadf8 \uc774\uc0c1 \ub9c8\uc2dc\uba74 \ud654\uc7a5\uc2e4\uc5d0 \uac00\ub290\ub77c \uc790\uc8fc \uc77c\uc5b4\ub098\uac8c \ub41c\ub2e4).<\/li><\/ul>\ud3b8\uc548\ud55c \uc218\uba74 \ud658\uacbd \ub9cc\ub4e4\uae30:<\/b>
              • \uce68\uc2e4\uc758 \ubaa8\ub4e0 \ubc1d\uc740 \uc870\uba85\uacfc LED\ub97c \uce58\uc6b0\uac70\ub098 \ub36e\uc5b4 \ub193\ub294\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc54c\ub78c \uc2dc\uacc4\ub3c4 \ud3ec\ud568\ub41c\ub2e4. \ud734\ub300\ud3f0\uc740 \ub2e4\ub978 \ubc29\uc5d0 \ub450\ub294 \uac8c \uac00\uc7a5 \uc88b\uc9c0\ub9cc \uaf2d \uce68\uc2e4\uc5d0 \ub46c\uc57c \ud55c\ub2e4\uba74 \uce68\ub300\uc5d0\uc11c \uc190\uc774 \ub2ff\uc9c0 \uc54a\ub294 \uacf3\uc5d0 \uc5ce\uc5b4 \ub193\ub294\ub2e4.<\/li>
              • \uce68\ub300\ub294 \ucde8\uce68, \uac00\ubcbc\uc6b4 \ub3c5\uc11c, \uc139\uc2a4 \uc6a9\ub3c4\ub85c\ub9cc \uc0ac\uc6a9\ud55c\ub2e4. \uce68\ub300\ub97c \uc5c5\ubb34, \uacfc\uc81c, \ub610\ub294 \ud734\ub300\ud3f0 \uc0ac\uc6a9\uc5d0 \uc774\uc6a9\ud558\uba74 \ub2f9\uc2e0\uc758 \ub1cc\ub294 \uce68\ub300\ub97c \uae68\uc5b4\uc11c \ud65c\ub3d9\ud558\ub294 \uacf5\uac04\uc73c\ub85c \uc778\uc9c0\ud55c\ub2e4.<\/li>
              • \uc5b4\ub450\uc6b4 \uc218\uba74 \ud658\uacbd \ub9cc\ub4e4\uae30(\uc608, \ubaa8\ub4e0 \uc870\uba85 \ub044\uae30, \uc554\ub9c9 \ucee4\ud2bc \uc0ac\uc6a9, \ud544\uc694\ud560 \ub54c\ub294 \uc218\uba74 \uc548\ub300 \uc0ac\uc6a9).<\/li>
              • \uc218\uba74\uc5d0 \ubc29\ud574\ub418\ub294 \uac74 \ubaa8\ub450 \uc81c\uac70\ud55c\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc5c5\ubb34 \uc790\ub8cc, \uac8c\uc784, TV \ub4f1\ub3c4 \ud3ec\ud568\ub41c\ub2e4.<\/li>
              • \uc218\uba74 \uacf5\uac04\uc5d0\uc11c \ucd5c\ub300\ud55c \uc18c\uc74c\uc744 \uc904\uc778\ub2e4. \uadc0\ub9c8\uac1c\ub97c \ucc29\uc6a9 \ud558\uac70\ub098 \uc678\ubd80 \uc18c\uc74c\uc744 \ucc28\ub2e8 \uc2dc\ud0ac \uc218 \uc788\ub294 \ubc31\uc0c9 \ub610\ub294 \uac08\uc0c9 \uc18c\uc74c \uae30\uae30\ub97c \uc774\uc6a9\ud55c\ub2e4. \uc77c\ubd80 \uc2a4\ub9c8\ud2b8 \uae30\uae30\uc5d0\uc11c \ube57\uc18c\ub9ac\ub098 \uc7a5\uc791 \ud0c0\ub294 \uc18c\ub9ac \ub4f1 \ud3b8\uc548\ud55c \ud658\uacbd\uc744 \uc870\uc131\ud558\ub294 \uc18c\ub9ac\ub97c \uc7ac\uc0dd \ud560 \uc218 \uc788\ub2e4.<\/li>
              • \ubc29 \uc548\uc744 \uc2dc\uc6d0\ud558\uac8c \uc720\uc9c0\ud574\uc57c \ud558\uc9c0\ub9cc \ub108\ubb34 \ucd94\uc6b0\uba74 \uc548\ub41c\ub2e4(\ubcf4\ud1b5 \uc12d\uc528 15-209\ub3c4 \uc815\ub3c4).<\/li>
              • \ud658\uae30\uac00 \uc798 \ub418\uc5b4\uc57c \ud55c\ub2e4. \uc120\ud48d\uae30\ub098 \ucc3d\ubc16\uc5d0\uc11c \ub4e4\uc5b4\uc624\ub294 \uac00\ubcbc\uc6b4 \ubc14\ub78c\uc774 \uc788\uc73c\uba74 \ub354 \uc798 \uc790\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.<\/li>
              • \uce68\ub300\uac00 \ud3b8\ud574\uc57c \ud55c\ub2e4. \ub9e4\ud2b8\ub9ac\uc2a4\uac00 \uc790\uc2e0\uc758 \ucde8\ud5a5\uc5d0 \ub9de\uc544\uc57c \ud558\uba70 \uc774\ubd88\uc740 \uae68\ub057\ud574\uc57c \ud55c\ub2e4. \ub610\ud55c \ud3b8\ud558\uac8c \uc798 \uc218 \uc788\ub294 \ucda9\ubd84\ud55c \uacf5\uac04\uc774 \uc788\uc5b4\uc57c \ud55c\ub2e4. \uc608\ub97c \ub4e4\uba74 \uce68\ub300\uac00 \ucda9\ubd84\ud788 \ud06c\uace0 \uc774\ubd88\uc774 \uae68\ub057\ud55c\uc9c0 \ud655\uc778\ud574\uc57c \ud55c\ub2e4\ub294 \uac83\uc774\ub2e4.<\/li>
              • \uc77c\uc5b4\ub0ac\uc744 \ub54c \ud5c8\ub9ac\ub098 \ubaa9\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub2e4\uba74 \ub9e4\ud2b8\ub9ac\uc2a4\uc640 \ubca0\uac1c\uc758 \uc9c8\uac10\uacfc \ub2e8\ub2e8\ud55c \uc815\ub3c4\ub97c \ubc14\uafd4 \uac00\uba74\uc11c \ub9de\ub294 \uac78 \ucc3e\uc544 \ubcf4\uc790. \ubca0\uac1c\uc758 \ub192\ub0ae\uc774\ub97c \uc870\uc808 \ud574\uc57c \ud558\ub294 \uacbd\uc6b0\ub3c4 \uc788\ub2e4.<\/li><\/ul>\uc2a4\ud2b8\ub808\uc2a4\ub97c \uc81c\ud55c\ud558\uace0 \uac74\uac15\ud55c \uc218\uba74 \ub8e8\ud2f4 \ub9cc\ub4e4\uae30:<\/b>
                • \uac00\uc871\uc774\ub098 \uce5c\uad6c\uc640 \uc5f0\ub77d\uc73c\ub85c \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc218\uc900\uc744 \ub0ae\ucd98\ub2e4(\uc608, \uac00\uc871\uc5d0\uac8c \uc804\ud654\ud558\uae30, \uce5c\uad6c\uc640 \ucee4\ud53c \ub9c8\uc2dc\uae30, \ubcf4\ud3b8\uc801\uc778 \uad00\uacc4 \uac15\ud654\uc5d0 \uc9d1\uc911\ud558\uae30).<\/li>
                • \uc77c\uacfc \ub180\uc774 \ubaa8\ub450 \uac01\uac01\uc758 \uacbd\uacc4\ub97c \uc815\ud55c\ub2e4. \uc800\ub141 \ub2a6\uac8c \uc77c\uc744 \ud558\uac70\ub098 \uac15\ub3c4 \ub192\uc740 \ud65c\ub3d9\uc744 \ud558\uba74 \uc548\ub41c\ub2e4.<\/li>
                • \ub9e4\uc8fc \uc790\uc2e0\uc774 \uc990\uae38 \ub9cc\ud55c \uc7ac\ubbf8\uc788\ub294 \uacc4\ud68d\uc744 \uc138\uc6b4\ub2e4\u2014\uc544\ud2b8 \uac15\uc88c, \uc1fc\ud551, \ub610\ub294 \ud558\uc774\ud0b9 \uacc4\ud68d\uc744 \uc138\uc6cc\ubcf4\uc790.<\/li>
                • \ud544\uc694\ud560 \ub54c\ub294 \"\uc548\ub3fc\"\ub77c\uace0 \uc598\uae30\ud55c\ub2e4(\ud734\uc2dd\uc774 \ud544\uc694\ud560 \ub54c\ub294 \ucd94\uac00 \ud504\ub85c\uc81d\ud2b8\ub294 \uac70\uc808\ud558\uace0 \ub3c5\uc11c \ud074\ub7fd\ub3c4 \ud55c \ubc88\ucbe4 \ube60\uc9c0\uc790).<\/li>
                • \uc790\uc5f0 \uc18d\uc5d0\uc11c \uc880 \ub354 \uc2dc\uac04\uc744 \ubcf4\ub0b8\ub2e4\u2014\uc2dc\uac04\uc774 \ub41c\ub2e4\uba74 \uc7a5\uac70\ub9ac \ud558\uc774\ud0b9, \ud574\ubcc0 \ubc29\ubb38, \ub610\ub294 \ub4b7 \ub9c8\ub2f9\uc5d0 \uc549\uc544 \uc2dc\uac04\uc744 \ubcf4\ub0b4\uc790.<\/li>
                • \uc815\uae30\uc801\uc73c\ub85c \uba85\uc0c1\uc744 \ud55c\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc804\uc5d0 \ud558\ub294 \uac8c \uc88b\ub2e4. \uba85\uc0c1\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ub0ae\ucd94\ub294 \uac83\uc73c\ub85c \uc785\uc99d \ub40f\ub2e4. \ub610\ud55c \uc218\uba74 \ub8e8\ud2f4\uacfc \uc811\ubaa9 \uc2dc\ud0a8\ub2e4\uba74 \ucde8\uce68 \uc804\uc5d0 \uae34\uc7a5\uc744 \ud478\ub294 \uac74\uac15\ud55c \ubc29\ubc95\uc774 \ub420 \uac83\uc774\ub2e4.<\/li>
                • \uc2ec\ud638\ud761\uacfc \ubc14\ub514 \uc2a4\uce94 \uc6b4\ub3d9\uc740 \uc815\uc2e0\uac74\uac15\uc744 \uac1c\uc120\ud558\uba70 \uae34\uc7a5\uc744 \ud480\uace0 \ud734\uc2dd\ud558\ub294 \uc218\uba74 \ub8e8\ud2f4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc774 \ub420 \uc218 \uc788\ub2e4.<\/li>
                • \uce58\ub8cc\uc0ac\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294\ub2e4\u2014\uc804\ubb38\uac00\uac00 \ub9cc\uc131 \uc2a4\ud2b8\ub808\uc2a4\uc640 \ubd88\uc548\uac10\uc5d0 \uc2dc\ub2ec\ub9ac\ub294 \uc0ac\ub78c\ub4e4\uc774 \ubc97\uc5b4 \ub0a0 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4.<\/li><\/ul>\uc218\uba74 \ubb38\uc81c\uac00 \uc9c0\uc18d\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544\ubcf8\ub2e4.<\/b>\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc218\uba74\uc7a5\uc560\ub97c \uac00\uc9c0\uace0 \uc788\uc73c\uba70 \uc774 \uc7a5\uc560\ub294 \uac74\uac15\uc5d0 \uc2ec\uac01\ud55c \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub2e4. \uc218\uba74\uc774 \uac1c\uc120\ub418\uc9c0 \uc54a\uac70\ub098 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc9c8\ubcd1\uc774 \uc6b0\ub824\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544 \ubcf4\uc790.","edit_links":[{"url":"https:\/\/ko.wikihow.com\/\uc624\ub7ab\ub3d9\uc548-\uc219\uba74\uc744-\ucde8\ud558\ub294-\ubc29\ubc95"},{"url":"https:\/\/ko.wikihow.com\/\uc2e4\ub0b4-\uc628\ub3c4\ub97c-\ub0ae\ucd94\ub294-\ubc29\ubc95"}],"link_data":[{"title":"\uc624\ub7ab\ub3d9\uc548 \uc219\uba74\uc744 \ucde8\ud558\ub294 \ubc29\ubc95","id":2453,"url":"https:\/\/ko.wikihow.com\/\uc624\ub7ab\ub3d9\uc548-\uc219\uba74\uc744-\ucde8\ud558\ub294-\ubc29\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/8\/87\/Sleep-Longer-Step-25.jpg\/-crop-200-200-200px-Sleep-Longer-Step-25.jpg","alt":"\uc624\ub7ab\ub3d9\uc548 \uc219\uba74\uc744 \ucde8\ud558\ub294 \ubc29\ubc95"},{"title":"\uc2e4\ub0b4 \uc628\ub3c4\ub97c \ub0ae\ucd94\ub294 \ubc29\ubc95","id":6016,"url":"https:\/\/ko.wikihow.com\/\uc2e4\ub0b4-\uc628\ub3c4\ub97c-\ub0ae\ucd94\ub294-\ubc29\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/6\/68\/Cool-Down-a-Room-Step-12.jpg\/-crop-200-200-200px-Cool-Down-a-Room-Step-12.jpg","alt":"\uc2e4\ub0b4 \uc628\ub3c4\ub97c \ub0ae\ucd94\ub294 \ubc29\ubc95"}],"minimum":0},{"text":"\uc2a4\ud2b8\ub808\uc2a4\uac00 \ub2f9\uc2e0\uc774 \uc218\uba74\uc5d0 \uc601\ud5a5\uc744 \uc8fc\uace0 \uc788\uc2b5\ub2c8\ub2e4.","meaning":"\uc778\uc0dd\uc758 \ud070 \uc77c, \uac10\uc815\uc801 \uace0\ub09c, \uc9c1\uc7a5 \uc2a4\ud2b8\ub808\uc2a4\uac00 \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ud558\uace0 \uc790\uc8fc \uc77c\uc5b4\ub098\uac8c \ub9cc\ub4ed\ub2c8\ub2e4. \ub2f5\ubcc0 \ud558\uc2e0 \uac78 \ubcf4\uba74 \uc77c\uc0c1\uc758 \ubd88\uc548\uac10\uc774 \uc218\uba74 \uc7a5\uc560\ub97c \uc720\ubc1c \ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uadf9\uc2ec\ud55c \uc2a4\ud2b8\ub808\uc2a4 \uc0c1\ud669\uc5d0 \ucc98\ud560 \uc218\ub3c4 \uc788\uc9c0\ub9cc \uadf8\ub798\ub3c4 \uac71\uc815 \ud558\uc9c0 \ub9c8\uc138\uc694. \uc6b0\ub9ac\uac00 \ub3c4\uc6b8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\uc544\ub798 \uc6b0\ub9ac\uac00 \ub9c8\ub828\ud55c \uc9c0\uce68\uc5d0\uc11c \uc218\uba74 \uc2dc\uac04 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc5c6\uc560\ub294\uc804\ubb38\uac00 \uac80\uc99d \ud301\uc744 \uc18c\uac1c \ud569\ub2c8\ub2e4:
                  • \uac00\uc871\uc774\ub098 \uce5c\uad6c\uc640 \uc5f0\ub77d\uc73c\ub85c \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc218\uc900\uc744 \ub0ae\ucd98\ub2e4(\uc608, \uac00\uc871\uc5d0\uac8c \uc804\ud654\ud558\uae30, \uce5c\uad6c\uc640 \ucee4\ud53c \ub9c8\uc2dc\uae30, \ubcf4\ud3b8\uc801\uc778 \uad00\uacc4 \uac15\ud654\uc5d0 \uc9d1\uc911\ud558\uae30).<\/li>
                  • \ub9e4\uc8fc \uc790\uc2e0\uc774 \uc990\uae38 \ub9cc\ud55c \uc7ac\ubbf8\uc788\ub294 \uacc4\ud68d\uc744 \uc138\uc6b4\ub2e4\u2014\uc544\ud2b8 \uac15\uc88c, \uc1fc\ud551, \ub610\ub294 \ud558\uc774\ud0b9 \uacc4\ud68d\uc744 \uc138\uc6cc\ubcf4\uc790.<\/li>
                  • \ud544\uc694\ud560 \ub54c\ub294 \"\uc548\ub3fc\"\ub77c\uace0 \uc598\uae30\ud55c\ub2e4(\ud734\uc2dd\uc774 \ud544\uc694\ud560 \ub54c\ub294 \ucd94\uac00 \ud504\ub85c\uc81d\ud2b8\ub294 \uac70\uc808\ud558\uace0 \ub3c5\uc11c \ud074\ub7fd\ub3c4 \ud55c \ubc88\ucbe4 \ube60\uc9c0\uc790).<\/li>
                  • \uc790\uc5f0 \uc18d\uc5d0\uc11c \uc880 \ub354 \uc2dc\uac04\uc744 \ubcf4\ub0b8\ub2e4\u2014\uc2dc\uac04\uc774 \ub41c\ub2e4\uba74 \uc7a5\uac70\ub9ac \ud558\uc774\ud0b9, \ud574\ubcc0 \ubc29\ubb38, \ub610\ub294 \ub4b7 \ub9c8\ub2f9\uc5d0 \uc549\uc544 \uc2dc\uac04\uc744 \ubcf4\ub0b4\uc790.<\/li>
                  • \uc815\uae30\uc801\uc73c\ub85c \uba85\uc0c1\uc744 \ud55c\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc804\uc5d0 \ud558\ub294 \uac8c \uc88b\ub2e4. \uba85\uc0c1\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ub0ae\ucd94\ub294 \uac83\uc73c\ub85c \uc785\uc99d \ub410\ub2e4. \ub610\ud55c \uc218\uba74 \ub8e8\ud2f4\uacfc \uc811\ubaa9 \uc2dc\ud0a8\ub2e4\uba74 \ucde8\uce68 \uc804\uc5d0 \uae34\uc7a5\uc744 \ud478\ub294 \uac74\uac15\ud55c \ubc29\ubc95\uc774 \ub420 \uac83\uc774\ub2e4.<\/li>
                  • \uc2ec\ud638\ud761\uacfc \ubc14\ub514 \uc2a4\uce94 \uc6b4\ub3d9\uc740 \uc815\uc2e0\uac74\uac15\uc744 \uac1c\uc120\ud558\uba70 \uae34\uc7a5\uc744 \ud480\uace0 \ud734\uc2dd\ud558\ub294 \uc218\uba74 \ub8e8\ud2f4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc774 \ub420 \uc218 \uc788\ub2e4.<\/li>
                  • \uce58\ub8cc\uc0ac\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294\ub2e4\u2014\uc804\ubb38\uac00\uac00 \ub9cc\uc131 \uc2a4\ud2b8\ub808\uc2a4\uc640 \ubd88\uc548\uac10\uc5d0 \uc2dc\ub2ec\ub9ac\ub294 \uc0ac\ub78c\ub4e4\uc774 \ubc97\uc5b4 \ub0a0 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4.<\/li><\/ul>\uc2a4\ud2b8\ub808\uc2a4\uac00 \uc218\uba74\uc5d0 \uc601\ud5a5\uc744 \uc8fc\ub294 \uc694\uc778\uc774\uae30\ub294 \ud558\uc9c0\ub9cc \uc2b5\uad00\uc774\ub098 \ud658\uacbd\uc5d0 \ubcc0\ud654\ub97c \uc8fc\ub294 \uac83\ub3c4 \ub3c4\uc6c0\uc774 \ub420 \uc218 \uc788\ub2e4. \ub354 \ub9ce\uc740 \ub3c4\uc6c0\uc744 \ubc1b\uae30 \uc704\ud574\uc11c\ub294 \uc544\ub798 \uc804\ubb38\uac00 \uac80\uc99d \ud301\uc744 \uc77d\uc5b4 \ubcf4\uc138\uc694.\ub8e8\ud2f4 \uc870\uc808\ud558\uae30:<\/b>
                    • \ub9e4\uc77c \uac19\uc740 \uc2dc\uac04\uc5d0 \ucde8\uce68\ud558\uace0 \uae30\uc0c1\ud55c\ub2e4. \uc774\uac83\uc774 \uc5b4\ub835\ub2e4\uba74 \ucd5c\uc18c\ud55c \uae30\uc0c1 \uc2dc\uac04\uc774\ub77c\ub3c4 \uc77c\uc815\ud558\uac8c \ud558\uc790(\uc8fc\ub9d0 \ud3ec\ud568).<\/li>
                    • \ubc00\ub9b0 \uc7a0\uc744 \uc790\ub824\uace0 \uc560\uc4f0\uba74 \uc548\ub41c\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc218\uba74 \uc77c\uc815\uc744 \ub9dd\uce60 \uc218 \uc788\ub2e4.<\/li>
                    • \uc77c\uc5b4\ub098\uc790 \ub9c8\uc790 \ud587\ubcd5\uc774 \ub4e4\uac8c \ud55c\ub2e4. \uc774\uac83\uc740 \ub2f9\uc2e0\uc758 \ubab8\uc774 \uc218\uba74 \uc2dc\uac04 \uc77c\uc815\uc744 \uc870\uc808\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc55e \ub9c8\ub2f9\uc5d0\uc11c \uc2e0\ubb38\uc744 \uc77d\uac70\ub098, \uc9e7\uc740 \uc0b0\ucc45, \ub610\ub294 \ub4b7\ub9c8\ub2f9\uc5d0\uc11c \uce5c\uad6c\uc5d0\uac8c \uc804\ud654 \ud558\ub294 \uac83\ub3c4 \uace0\ub824 \ud574\ubcf4\uc790.<\/li>
                    • \uc6b4\ub3d9\uc744 \uc880 \ub354 \ub298\ub9b0\ub2e4(\uadf8\ub7ec\ub098 \ucde8\uce68 \uc9c1\uc804 \uc6b4\ub3d9\uc740 \uc548\ub41c\ub2e4). \uc9e7\uac8c\ub77c\ub3c4 \uac15\ub3c4\uac00 \ub0ae\uc740 \uc6b4\ub3d9\uc744 \ud558\uba74 \ub9ce\uc740 \ud61c\ud0dd\uc744 \uc5bb\uc744 \uc218 \uc788\ub2e4. \uadf8\ub7ec\ub098 \ucde8\uce68 \uc804\uc5d0 \ubab8\uc774 \uc9c4\uc815 \ub420 \uc2dc\uac04\uc744 \ucda9\ubd84\ud788 \uac00\uc838\uc57c \ud55c\ub2e4.<\/li>
                    • \uce74\ud398\uc778 \uc12d\ucde8\ub97c \uc904\uc774\uace0 \ud2b9\ud788 \uc624\ud6c4\uc640 \uc800\ub141 \uc2dc\uac04\uc5d0\ub294 \ub9c8\uc2dc\uc9c0 \ub9d0\uc790.<\/li>
                    • \uc54c\ucf54\uc62c \uc12d\ucde8\ub97c \uc904\uc778\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc9c1\uc804\uc5d0\ub294 \ub9c8\uc2dc\uc9c0 \ub9d0\uc790.<\/li>
                    • T\uc798 \uc26c\uc5c8\ub2e4\uace0 \ub290\ub07c\uace0 \uae68\uc5b4 \uc788\uae30 \uc704\ud574\uc11c \ud558\ub8e8 \uc885\uc77c \uc790\uc5f0\uad11\uc744 \uc3d8\uc778\ub2e4(\uc2e4\uc678 \uac77\uae30 \ub610\ub294 \ucc3d\ubb38\uc744 \uc5f4\uace0 \uc77c\ud558\uae30\ub3c4 \uc88b\ub2e4).<\/li>
                    • \ucde8\uce68 2\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \ud654\uba74\uc744 \ud53c\ud55c\ub2e4. \ud654\uba74\uc5d0\uc11c \ub098\uc624\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8\uac00 \uba5c\ub77c\ud1a0\ub2cc\uc744 \uc904\uc5ec \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ub9cc\ub4e4 \uc218 \uc788\ub2e4. \ud654\uba74\uc744 \ud53c\ud560 \uc218 \uc5c6\ub2e4\uba74 \uc800\ub141\uc5d0\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8 \ucc28\ub2e8 \uc548\uacbd\uc744 \ucc29\uc6a9 \ud574\ubcf4\uc790.<\/li>
                    • \ucde8\uce68 \uc9c1\uc804\uc5d0 \ub108\ubb34 \ub9ce\uc774 \uba39\ub294 \uac83\ub3c4 \uc548 \ub418\uc9c0\ub9cc \ubc30\uace0\ud508 \uc0c1\ud0dc\ub85c \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\ub294 \uac83\ub3c4 \uc88b\uc9c0 \uc54a\ub2e4.<\/li>
                    • \ud761\uc5f0\uc744 \ud55c\ub2e4\uba74 \uc904\uc774\uc790.<\/li>
                    • \ub0ae\uc7a0\uc740 45\ubd84 \uc774\ub0b4\ub85c \uc81c\ud55c\ud558\uace0 \uc624\ud6c4 4\uc2dc \uc774\ud6c4 \ub0ae\uc7a0\uc740 \uae08\ubb3c.<\/li>
                    • \uc800\ub141 \uc2dd\uc0ac \ud6c4 \ucde8\uce68 \uc804\uc5d0 \uac00\ubccd\uac8c \uc790\uadf9\uc774 \ub418\ub294 \ud65c\ub3d9(\uc2e0\uccb4\uc801\uc73c\ub85c \uac15\ub3c4 \ub192\uc740 \uac74 \uc548\ub428)\uc744 \ud55c\ub2e4(\uc608: \uc637\uc7a5 \uc815\ub9ac, \ubcf4\ub4dc \uac8c\uc784, \ub610\ub294 \ub3c5\uc11c).<\/li>
                    • \ucde8\uce68 2\uc2dc\uac04 \uc804\uc5d0\ub294 \ubb3c\uc744 \ud55c \uc794 \uc774\uc0c1 \ub9c8\uc2dc\uc9c0 \uc54a\ub294\ub2e4(\uadf8 \uc774\uc0c1 \ub9c8\uc2dc\uba74 \ud654\uc7a5\uc2e4\uc5d0 \uac00\ub290\ub77c \uc790\uc8fc \uc77c\uc5b4\ub098\uac8c \ub41c\ub2e4).<\/li><\/ul>\ud3b8\uc548\ud55c \uc218\uba74 \ud658\uacbd \ub9cc\ub4e4\uae30:<\/b>
                      • \uce68\uc2e4\uc758 \ubaa8\ub4e0 \ubc1d\uc740 \uc870\uba85\uacfc LED\ub97c \uce58\uc6b0\uac70\ub098 \ub36e\uc5b4 \ub193\ub294\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc54c\ub78c \uc2dc\uacc4\ub3c4 \ud3ec\ud568\ub41c\ub2e4. \ud734\ub300\ud3f0\uc740 \ub2e4\ub978 \ubc29\uc5d0 \ub450\ub294 \uac8c \uac00\uc7a5 \uc88b\uc9c0\ub9cc \uaf2d \uce68\uc2e4\uc5d0 \ub46c\uc57c \ud55c\ub2e4\uba74 \uce68\ub300\uc5d0\uc11c \uc190\uc774 \ub2ff\uc9c0 \uc54a\ub294 \uacf3\uc5d0 \uc5ce\uc5b4 \ub193\ub294\ub2e4.<\/li>
                      • \uce68\ub300\ub294 \ucde8\uce68, \uac00\ubcbc\uc6b4 \ub3c5\uc11c, \uc139\uc2a4 \uc6a9\ub3c4\ub85c\ub9cc \uc0ac\uc6a9\ud55c\ub2e4. \uce68\ub300\ub97c \uc5c5\ubb34, \uacfc\uc81c, \ub610\ub294 \ud734\ub300\ud3f0 \uc0ac\uc6a9\uc5d0 \uc774\uc6a9\ud558\uba74 \ub2f9\uc2e0\uc758 \ub1cc\ub294 \uce68\ub300\ub97c \uae68\uc5b4\uc11c \ud65c\ub3d9\ud558\ub294 \uacf5\uac04\uc73c\ub85c \uc778\uc9c0\ud55c\ub2e4.<\/li>
                      • \uc5b4\ub450\uc6b4 \uc218\uba74 \ud658\uacbd \ub9cc\ub4e4\uae30(\uc608, \ubaa8\ub4e0 \uc870\uba85 \ub044\uae30, \uc554\ub9c9 \ucee4\ud2bc \uc0ac\uc6a9, \ud544\uc694\ud560 \ub54c\ub294 \uc218\uba74 \uc548\ub300 \uc0ac\uc6a9).<\/li>
                      • \uc218\uba74\uc5d0 \ubc29\ud574\ub418\ub294 \uac74 \ubaa8\ub450 \uc81c\uac70\ud55c\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc5c5\ubb34 \uc790\ub8cc, \uac8c\uc784, TV \ub4f1\ub3c4 \ud3ec\ud568\ub41c\ub2e4.<\/li>
                      • \uc218\uba74 \uacf5\uac04\uc5d0\uc11c \ucd5c\ub300\ud55c \uc18c\uc74c\uc744 \uc904\uc778\ub2e4. \uadc0\ub9c8\uac1c\ub97c \ucc29\uc6a9 \ud558\uac70\ub098 \uc678\ubd80 \uc18c\uc74c\uc744 \ucc28\ub2e8 \uc2dc\ud0ac \uc218 \uc788\ub294 \ubc31\uc0c9 \ub610\ub294 \uac08\uc0c9 \uc18c\uc74c \uae30\uae30\ub97c \uc774\uc6a9\ud55c\ub2e4. \uc77c\ubd80 \uc2a4\ub9c8\ud2b8 \uae30\uae30\uc5d0\uc11c \ube57\uc18c\ub9ac\ub098 \uc7a5\uc791 \ud0c0\ub294 \uc18c\ub9ac \ub4f1 \ud3b8\uc548\ud55c \ud658\uacbd\uc744 \uc870\uc131\ud558\ub294 \uc18c\ub9ac\ub97c \uc7ac\uc0dd \ud560 \uc218 \uc788\ub2e4.<\/li>
                      • \ubc29 \uc548\uc744 \uc2dc\uc6d0\ud558\uac8c \uc720\uc9c0\ud574\uc57c \ud558\uc9c0\ub9cc \ub108\ubb34 \ucd94\uc6b0\uba74 \uc548\ub41c\ub2e4(\ubcf4\ud1b5 \uc12d\uc528 15-20\ub3c4 \uc815\ub3c4).<\/li>
                      • \ud658\uae30\uac00 \uc798 \ub418\uc5b4\uc57c \ud55c\ub2e4. \uc120\ud48d\uae30\ub098 \ucc3d\ubc16\uc5d0\uc11c \ub4e4\uc5b4\uc624\ub294 \uac00\ubcbc\uc6b4 \ubc14\ub78c\uc774 \uc788\uc73c\uba74 \ub354 \uc798 \uc790\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.<\/li>
                      • \uce68\ub300\uac00 \ud3b8\ud574\uc57c \ud55c\ub2e4. \ub9e4\ud2b8\ub9ac\uc2a4\uac00 \uc790\uc2e0\uc758 \ucde8\ud5a5\uc5d0 \ub9de\uc544\uc57c \ud558\uba70 \uc774\ubd88\uc740 \uae68\ub057\ud574\uc57c \ud55c\ub2e4. \ub610\ud55c \ud3b8\ud558\uac8c \uc798 \uc218 \uc788\ub294 \ucda9\ubd84\ud55c \uacf5\uac04\uc774 \uc788\uc5b4\uc57c \ud55c\ub2e4. \uc608\ub97c \ub4e4\uba74 \uce68\ub300\uac00 \ucda9\ubd84\ud788 \ud06c\uace0 \uc774\ubd88\uc774 \uae68\ub057\ud55c\uc9c0 \ud655\uc778\ud574\uc57c \ud55c\ub2e4\ub294 \uac83\uc774\ub2e4.<\/li>
                      • \uc77c\uc5b4\ub0ac\uc744 \ub54c \ud5c8\ub9ac\ub098 \ubaa9\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub2e4\uba74 \ub9e4\ud2b8\ub9ac\uc2a4\uc640 \ubca0\uac1c\uc758 \uc9c8\uac10\uacfc \ub2e8\ub2e8\ud55c \uc815\ub3c4\ub97c \ubc14\uafd4 \uac00\uba74\uc11c \ub9de\ub294 \uac78 \ucc3e\uc544 \ubcf4\uc790. \ubca0\uac1c\uc758 \ub192\ub0ae\uc774\ub97c \uc870\uc808 \ud574\uc57c \ud558\ub294 \uacbd\uc6b0\ub3c4 \uc788\ub2e4.<\/li><\/ul>\uc218\uba74 \ubb38\uc81c\uac00 \uc9c0\uc18d\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544\ubcf8\ub2e4.<\/b>\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc218\uba74\uc7a5\uc560\ub97c \uac00\uc9c0\uace0 \uc788\uc73c\uba70 \uc774 \uc7a5\uc560\ub294 \uac74\uac15\uc5d0 \uc2ec\uac01\ud55c \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub2e4. \uc218\uba74\uc774 \uac1c\uc120\ub418\uc9c0 \uc54a\uac70\ub098 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc9c8\ubcd1\uc774 \uc6b0\ub824\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544 \ubcf4\uc790.","edit_links":[{"url":"https:\/\/ko.wikihow.com\/\uae34\uc7a5\uc744-\ud480\uace0-\uc2a4\ud2b8\ub808\uc2a4\ub97c-\uc904\uc774\ub294-\ubc95"},{"url":"https:\/\/ko.wikihow.com\/\uc2a4\ud2b8\ub808\uc2a4-\ud574\uc18c\ud558\ub294-\ubc95"}],"link_data":[{"title":"\uae34\uc7a5\uc744 \ud480\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904\uc774\ub294 \ubc95","id":1035,"url":"https:\/\/ko.wikihow.com\/\uae34\uc7a5\uc744-\ud480\uace0-\uc2a4\ud2b8\ub808\uc2a4\ub97c-\uc904\uc774\ub294-\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/6\/63\/Relax-and-De-Stress-Step-17-Version-4.jpg\/-crop-200-200-200px-Relax-and-De-Stress-Step-17-Version-4.jpg","alt":"\uae34\uc7a5\uc744 \ud480\uace0 \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc904\uc774\ub294 \ubc95"},{"title":"\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\ud558\ub294 \ubc95","id":2333,"url":"https:\/\/ko.wikihow.com\/\uc2a4\ud2b8\ub808\uc2a4-\ud574\uc18c\ud558\ub294-\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/f\/f1\/Relieve-Stress-Step-32-Version-3.jpg\/-crop-200-200-200px-Relieve-Stress-Step-32-Version-3.jpg","alt":"\uc2a4\ud2b8\ub808\uc2a4 \ud574\uc18c\ud558\ub294 \ubc95"}],"minimum":0},{"text":"\ub2f9\uc2e0\uc740 \uc218\uba74\uc5d0 \uc601\ud5a5\uc744 \uc8fc\ub294 \uc7a5\uc560\uac00 \uc788\uc744 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4.","meaning":"\ub9cc\uc131 \uc218\uba74 \uc7a5\uc560\uac00 \ud574\uacb0\ub418\uc9c0 \uc54a\uc740 \uc218\uba74 \ubb38\uc81c\uc758 \uc6d0\uc778\uc774 \ub418\ub294 \uacbd\uc6b0\uace0 \uc788\uc2b5\ub2c8\ub2e4. \uadf8 \uc99d\uc0c1\uacfc \uc2ec\uac01\uc131\uc740 \ub2e4\uc591\ud558\uc9c0\ub9cc \uac00\uc7a5 \ud754\ud55c \uc9c8\ubcd1\uc740 \ub2e4\uc74c\uacfc \uac19\ub2e4:
                        • \ubd88\uba74\uc99d: \ub9cc\uc131\uc801\uc73c\ub85c \uc7a0\ub4e4\uae30\uac00 \uc5b4\ub835\uace0 \uacc4\uc18d \uc218\uba74\uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \uac8c \uc5b4\ub835\ub2e4.<\/li>
                        • \ud558\uc9c0 \ubd88\uc548 \uc99d\ud6c4\uad70: \uc7a0\uc744 \uc790\ub294 \ub3d9\uc548 \ub2e4\ub9ac\ub97c \uacc4\uc18d \uc6c0\uc9c1\uc774\uc9c0 \uc54a\uc744 \uc218 \uc5c6\uac8c \ub9cc\ub4e0\ub2e4.<\/li>
                        • \uc218\uba74 \ubb34\ud638\ud761\uc99d: \uc7a0\uc744 \uc790\ub294 \ub3d9\uc548 \uc218\uc2dc\ub85c \ud638\ud761\uc774 \uc911\ub2e8 \ub41c\ub2e4(\ub530\ub77c\uc11c \"\ub9c8\uc774\ud06c\ub85c-\uc6e8\uc774\ud06c\uc5c5\"\uc73c\ub85c \uc774\uc5b4\uc9c0\ub294 \uacbd\uc6b0\uac00 \ub9ce\ub2e4).<\/li><\/ul>\uc5b4\ub5a4 \uc870\uce58\ub97c \ucde8\ud558\uae30 \uc804\uc5d0 \uba3c\uc800 \uc758\uc0ac\ud669 \uc0c1\ub2f4 \ud574\uc57c \ud569\ub2c8\ub2e4. \uc815\uc2dd \uc9c4\ub2e8\uc744 \ubc1b\uace0 \ub098\uba74 \uc758\uc0ac\uac00 \uc778\uc0dd\uc774 \ubc14\ub014 \uc218 \uc788\ub294 \uce58\ub8cc\ub97c \ubc1b\uac8c \ub420 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uba5c\ub77c\ud1a0\ub2cc\uacfc \uac19\uc740 \ubcf4\uc870\uc81c\ub97c \ucc98\ubc29 \ubc1b\uc744 \uc218\ub3c4 \uc788\uace0 \uc778\uc9c0-\ud589\ub3d9 \uce58\ub8cc\ub97c \uc2dc\uc791 \ud560 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \ub610\ud55c \uc218\uba74 \uc804\ubb38\uac00\ub97c \uc18c\uac1c \ubc1b\uc744 \uc218\ub3c4 \uc788\uc2b5\ub2c8\ub2e4. \uc57d\uac04\uc758 \uc804\ubb38\uc801 \uc9c0\uce68\uc73c\ub85c \ub2f9\uc2e0\uc740 \ub354 \ub098\uc740 \uc218\uba74\uc744 \uc704\ud55c \uc5ec\uc815\uc744 \uc2dc\uc791 \ud558\uac8c \ub418\ub294 \uac83\uc785\ub2c8\ub2e4. \uc544\ub798 \uc804\ubb38\uac00 \uac80\uc99d \ud301\uc744 \uc77d\uc5b4 \ubcf4\uc138\uc694:\ub8e8\ud2f4 \uc870\uc808\ud558\uae30:<\/b>
                          • \ub9e4\uc77c \uac19\uc740 \uc2dc\uac04\uc5d0 \ucde8\uce68\ud558\uace0 \uae30\uc0c1\ud55c\ub2e4. \uc774\uac83\uc774 \uc5b4\ub835\ub2e4\uba74 \ucd5c\uc18c\ud55c \uae30\uc0c1 \uc2dc\uac04\uc774\ub77c\ub3c4 \uc77c\uc815\ud558\uac8c \ud558\uc790(\uc8fc\ub9d0 \ud3ec\ud568).<\/li>
                          • \ubc00\ub9b0 \uc7a0\uc744 \uc790\ub824\uace0 \uc560\uc4f0\uba74 \uc548\ub41c\ub2e4. \uc774\ub807\uac8c \ud558\uba74 \uc218\uba74 \uc77c\uc815\uc744 \ub9dd\uce60 \uc218 \uc788\ub2e4.<\/li>
                          • \uc77c\uc5b4\ub098\uc790 \ub9c8\uc790 \ud587\ubcd5\uc774 \ub4e4\uac8c \ud55c\ub2e4. \uc774\uac83\uc740 \ub2f9\uc2e0\uc758 \ubab8\uc774 \uc218\uba74 \uc2dc\uac04 \uc77c\uc815\uc744 \uc870\uc808\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc900\ub2e4. \uc55e \ub9c8\ub2f9\uc5d0\uc11c \uc2e0\ubb38\uc744 \uc77d\uac70\ub098, \uc9e7\uc740 \uc0b0\ucc45, \ub610\ub294 \ub4b7\ub9c8\ub2f9\uc5d0\uc11c \uce5c\uad6c\uc5d0\uac8c \uc804\ud654 \ud558\ub294 \uac83\ub3c4 \uace0\ub824 \ud574\ubcf4\uc790.<\/li>
                          • \uc6b4\ub3d9\uc744 \uc880 \ub354 \ub298\ub9b0\ub2e4(\uadf8\ub7ec\ub098 \ucde8\uce68 \uc9c1\uc804 \uc6b4\ub3d9\uc740 \uc548\ub41c\ub2e4). \uc9e7\uac8c\ub77c\ub3c4 \uac15\ub3c4\uac00 \ub0ae\uc740 \uc6b4\ub3d9\uc744 \ud558\uba74 \ub9ce\uc740 \ud61c\ud0dd\uc744 \uc5bb\uc744 \uc218 \uc788\ub2e4. \uadf8\ub7ec\ub098 \ucde8\uce68 \uc804\uc5d0 \ubab8\uc774 \uc9c4\uc815 \ub420 \uc2dc\uac04\uc744 \ucda9\ubd84\ud788 \uac00\uc838\uc57c \ud55c\ub2e4.<\/li>
                          • \uce74\ud398\uc778 \uc12d\ucde8\ub97c \uc904\uc774\uace0 \ud2b9\ud788 \uc624\ud6c4\uc640 \uc800\ub141 \uc2dc\uac04\uc5d0\ub294 \ub9c8\uc2dc\uc9c0 \ub9d0\uc790.<\/li>
                          • \uc54c\ucf54\uc62c \uc12d\ucde8\ub97c \uc904\uc778\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc9c1\uc804\uc5d0\ub294 \ub9c8\uc2dc\uc9c0 \ub9d0\uc790.<\/li>
                          • \uc798 \uc26c\uc5c8\ub2e4\uace0 \ub290\ub07c\uace0 \uae68\uc5b4 \uc788\uae30 \uc704\ud574\uc11c \ud558\ub8e8 \uc885\uc77c \uc790\uc5f0\uad11\uc744 \uc3d8\uc778\ub2e4(\uc2e4\uc678 \uac77\uae30 \ub610\ub294 \ucc3d\ubb38\uc744 \uc5f4\uace0 \uc77c\ud558\uae30\ub3c4 \uc88b\ub2e4).<\/li>
                          • \ucde8\uce68 2\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \ud654\uba74\uc744 \ud53c\ud55c\ub2e4. \ud654\uba74\uc5d0\uc11c \ub098\uc624\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8\uac00 \uba5c\ub77c\ud1a0\ub2cc\uc744 \uc904\uc5ec \uc7a0\ub4e4\uae30 \uc5b4\ub835\uac8c \ub9cc\ub4e4 \uc218 \uc788\ub2e4. \ud654\uba74\uc744 \ud53c\ud560 \uc218 \uc5c6\ub2e4\uba74 \uc800\ub141\uc5d0\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8 \ucc28\ub2e8 \uc548\uacbd\uc744 \ucc29\uc6a9 \ud574\ubcf4\uc790.<\/li>
                          • \ucde8\uce68 \uc9c1\uc804\uc5d0 \ub108\ubb34 \ub9ce\uc774 \uba39\ub294 \uac83\ub3c4 \uc548 \ub418\uc9c0\ub9cc \ubc30\uace0\ud508 \uc0c1\ud0dc\ub85c \uc7a0\uc790\ub9ac\uc5d0 \ub4dc\ub294 \uac83\ub3c4 \uc88b\uc9c0 \uc54a\ub2e4.<\/li>
                          • \ud761\uc5f0\uc744 \ud55c\ub2e4\uba74 \uc904\uc774\uc790.<\/li>
                          • \ub0ae\uc7a0\uc740 45\ubd84 \uc774\ub0b4\ub85c \uc81c\ud55c\ud558\uace0 \uc624\ud6c4 4\uc2dc \uc774\ud6c4 \ub0ae\uc7a0\uc740 \uae08\ubb3c.<\/li>
                          • \uc800\ub141 \uc2dd\uc0ac \ud6c4 \ucde8\uce68 \uc804\uc5d0 \uac00\ubccd\uac8c \uc790\uadf9\uc774 \ub418\ub294 \ud65c\ub3d9(\uc2e0\uccb4\uc801\uc73c\ub85c \uac15\ub3c4 \ub192\uc740 \uac74 \uc548\ub428)\uc744 \ud55c\ub2e4(\uc608: \uc637\uc7a5 \uc815\ub9ac, \ubcf4\ub4dc \uac8c\uc784, \ub610\ub294 \ub3c5\uc11c).<\/li>
                          • \ucde8\uce68 2\uc2dc\uac04 \uc804\uc5d0\ub294 \ubb3c\uc744 \ud55c \uc794 \uc774\uc0c1 \ub9c8\uc2dc\uc9c0 \uc54a\ub294\ub2e4(\uadf8 \uc774\uc0c1 \ub9c8\uc2dc\uba74 \ud654\uc7a5\uc2e4\uc5d0 \uac00\ub290\ub77c \uc790\uc8fc \uc77c\uc5b4\ub098\uac8c \ub41c\ub2e4).<\/li><\/ul>\ud3b8\uc548\ud55c \uc218\uba74 \ud658\uacbd \ub9cc\ub4e4\uae30:<\/b>
                            • \uce68\uc2e4\uc758 \ubaa8\ub4e0 \ubc1d\uc740 \uc870\uba85\uacfc LED\ub97c \uce58\uc6b0\uac70\ub098 \ub36e\uc5b4 \ub193\ub294\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc54c\ub78c \uc2dc\uacc4\ub3c4 \ud3ec\ud568\ub41c\ub2e4. \ud734\ub300\ud3f0\uc740 \ub2e4\ub978 \ubc29\uc5d0 \ub450\ub294 \uac8c \uac00\uc7a5 \uc88b\uc9c0\ub9cc \uaf2d \uce68\uc2e4\uc5d0 \ub46c\uc57c \ud55c\ub2e4\uba74 \uce68\ub300\uc5d0\uc11c \uc190\uc774 \ub2ff\uc9c0 \uc54a\ub294 \uacf3\uc5d0 \uc5ce\uc5b4 \ub193\ub294\ub2e4.<\/li>
                            • \uce68\ub300\ub294 \ucde8\uce68, \uac00\ubcbc\uc6b4 \ub3c5\uc11c, \uc139\uc2a4 \uc6a9\ub3c4\ub85c\ub9cc \uc0ac\uc6a9\ud55c\ub2e4. \uce68\ub300\ub97c \uc5c5\ubb34, \uacfc\uc81c, \ub610\ub294 \ud734\ub300\ud3f0 \uc0ac\uc6a9\uc5d0 \uc774\uc6a9\ud558\uba74 \ub2f9\uc2e0\uc758 \ub1cc\ub294 \uce68\ub300\ub97c \uae68\uc5b4\uc11c \ud65c\ub3d9\ud558\ub294 \uacf5\uac04\uc73c\ub85c \uc778\uc9c0\ud55c\ub2e4.<\/li>
                            • \uc5b4\ub450\uc6b4 \uc218\uba74 \ud658\uacbd \ub9cc\ub4e4\uae30(\uc608, \ubaa8\ub4e0 \uc870\uba85 \ub044\uae30, \uc554\ub9c9 \ucee4\ud2bc \uc0ac\uc6a9, \ud544\uc694\ud560 \ub54c\ub294 \uc218\uba74 \uc548\ub300 \uc0ac\uc6a9).<\/li>
                            • \uc218\uba74\uc5d0 \ubc29\ud574\ub418\ub294 \uac74 \ubaa8\ub450 \uc81c\uac70\ud55c\ub2e4. \uc5ec\uae30\uc5d0\ub294 \uc5c5\ubb34 \uc790\ub8cc, \uac8c\uc784, TV \ub4f1\ub3c4 \ud3ec\ud568\ub41c\ub2e4.<\/li>
                            • \uc218\uba74 \uacf5\uac04\uc5d0\uc11c \ucd5c\ub300\ud55c \uc18c\uc74c\uc744 \uc904\uc778\ub2e4. \uadc0\ub9c8\uac1c\ub97c \ucc29\uc6a9 \ud558\uac70\ub098 \uc678\ubd80 \uc18c\uc74c\uc744 \ucc28\ub2e8 \uc2dc\ud0ac \uc218 \uc788\ub294 \ubc31\uc0c9 \ub610\ub294 \uac08\uc0c9 \uc18c\uc74c \uae30\uae30\ub97c \uc774\uc6a9\ud55c\ub2e4. \uc77c\ubd80 \uc2a4\ub9c8\ud2b8 \uae30\uae30\uc5d0\uc11c \ube57\uc18c\ub9ac\ub098 \uc7a5\uc791 \ud0c0\ub294 \uc18c\ub9ac \ub4f1 \ud3b8\uc548\ud55c \ud658\uacbd\uc744 \uc870\uc131\ud558\ub294 \uc18c\ub9ac\ub97c \uc7ac\uc0dd \ud560 \uc218 \uc788\ub2e4.<\/li>
                            • \ubc29 \uc548\uc744 \uc2dc\uc6d0\ud558\uac8c \uc720\uc9c0\ud574\uc57c \ud558\uc9c0\ub9cc \ub108\ubb34 \ucd94\uc6b0\uba74 \uc548\ub41c\ub2e4(\ubcf4\ud1b5 \uc12d\uc528 15-20\ub3c4 \uc815\ub3c4).<\/li>
                            • \ud658\uae30\uac00 \uc798 \ub418\uc5b4\uc57c \ud55c\ub2e4. \uc120\ud48d\uae30\ub098 \ucc3d\ubc16\uc5d0\uc11c \ub4e4\uc5b4\uc624\ub294 \uac00\ubcbc\uc6b4 \ubc14\ub78c\uc774 \uc788\uc73c\uba74 \ub354 \uc798 \uc790\ub294 \ub370 \ub3c4\uc6c0\uc774 \ub41c\ub2e4.<\/li>
                            • \uce68\ub300\uac00 \ud3b8\ud574\uc57c \ud55c\ub2e4. \ub9e4\ud2b8\ub9ac\uc2a4\uac00 \uc790\uc2e0\uc758 \ucde8\ud5a5\uc5d0 \ub9de\uc544\uc57c \ud558\uba70 \uc774\ubd88\uc740 \uae68\ub057\ud574\uc57c \ud55c\ub2e4. \ub610\ud55c \ud3b8\ud558\uac8c \uc798 \uc218 \uc788\ub294 \ucda9\ubd84\ud55c \uacf5\uac04\uc774 \uc788\uc5b4\uc57c \ud55c\ub2e4. \uc608\ub97c \ub4e4\uba74 \uce68\ub300\uac00 \ucda9\ubd84\ud788 \ud06c\uace0 \uc774\ubd88\uc774 \uae68\ub057\ud55c\uc9c0 \ud655\uc778\ud574\uc57c \ud55c\ub2e4\ub294 \uac83\uc774\ub2e4.<\/li>
                            • \uc77c\uc5b4\ub0ac\uc744 \ub54c \ud5c8\ub9ac\ub098 \ubaa9\uc5d0 \ud1b5\uc99d\uc774 \uc788\ub2e4\uba74 \ub9e4\ud2b8\ub9ac\uc2a4\uc640 \ubca0\uac1c\uc758 \uc9c8\uac10\uacfc \ub2e8\ub2e8\ud55c \uc815\ub3c4\ub97c \ubc14\uafd4 \uac00\uba74\uc11c \ub9de\ub294 \uac78 \ucc3e\uc544 \ubcf4\uc790. \ubca0\uac1c\uc758 \ub192\ub0ae\uc774\ub97c \uc870\uc808 \ud574\uc57c \ud558\ub294 \uacbd\uc6b0\ub3c4 \uc788\ub2e4.<\/li><\/ul>\uc2a4\ud2b8\ub808\uc2a4\ub97c \uc81c\ud55c\ud558\uace0 \uac74\uac15\ud55c \uc218\uba74 \ub8e8\ud2f4 \ub9cc\ub4e4\uae30:<\/b>
                              • \uac00\uc871\uc774\ub098 \uce5c\uad6c\uc640 \uc5f0\ub77d\uc73c\ub85c \uc2a4\ud2b8\ub808\uc2a4\ub97c \uc218\uc900\uc744 \ub0ae\ucd98\ub2e4(\uc608, \uac00\uc871\uc5d0\uac8c \uc804\ud654\ud558\uae30, \uce5c\uad6c\uc640 \ucee4\ud53c \ub9c8\uc2dc\uae30, \ubcf4\ud3b8\uc801\uc778 \uad00\uacc4 \uac15\ud654\uc5d0 \uc9d1\uc911\ud558\uae30).<\/li>
                              • \uc77c\uacfc \ub180\uc774 \ubaa8\ub450 \uac01\uac01\uc758 \uacbd\uacc4\ub97c \uc815\ud55c\ub2e4. \uc800\ub141 \ub2a6\uac8c \uc77c\uc744 \ud558\uac70\ub098 \uac15\ub3c4 \ub192\uc740 \ud65c\ub3d9\uc744 \ud558\uba74 \uc548\ub41c\ub2e4.<\/li>
                              • \ub9e4\uc8fc \uc790\uc2e0\uc774 \uc990\uae38 \ub9cc\ud55c \uc7ac\ubbf8\uc788\ub294 \uacc4\ud68d\uc744 \uc138\uc6b4\ub2e4\u2014\uc544\ud2b8 \uac15\uc88c, \uc1fc\ud551, \ub610\ub294 \ud558\uc774\ud0b9 \uacc4\ud68d\uc744 \uc138\uc6cc\ubcf4\uc790.<\/li>
                              • \ud544\uc694\ud560 \ub54c\ub294 \"\uc548\ub3fc\"\ub77c\uace0 \uc598\uae30\ud55c\ub2e4(\ud734\uc2dd\uc774 \ud544\uc694\ud560 \ub54c\ub294 \ucd94\uac00 \ud504\ub85c\uc81d\ud2b8\ub294 \uac70\uc808\ud558\uace0 \ub3c5\uc11c \ud074\ub7fd\ub3c4 \ud55c \ubc88\ucbe4 \ube60\uc9c0\uc790).<\/li>
                              • \uc790\uc5f0 \uc18d\uc5d0\uc11c \uc880 \ub354 \uc2dc\uac04\uc744 \ubcf4\ub0b8\ub2e4\u2014\uc2dc\uac04\uc774 \ub41c\ub2e4\uba74 \uc7a5\uac70\ub9ac \ud558\uc774\ud0b9, \ud574\ubcc0 \ubc29\ubb38, \ub610\ub294 \ub4b7 \ub9c8\ub2f9\uc5d0 \uc549\uc544 \uc2dc\uac04\uc744 \ubcf4\ub0b4\uc790.<\/li>
                              • \uc815\uae30\uc801\uc73c\ub85c \uba85\uc0c1\uc744 \ud55c\ub2e4. \ud2b9\ud788 \ucde8\uce68 \uc804\uc5d0 \ud558\ub294 \uac8c \uc88b\ub2e4. \uba85\uc0c1\uc740 \uc2a4\ud2b8\ub808\uc2a4\ub97c \ub0ae\ucd94\ub294 \uac83\uc73c\ub85c \uc785\uc99d \ub410\ub2e4. \ub610\ud55c \uc218\uba74 \ub8e8\ud2f4\uacfc \uc811\ubaa9 \uc2dc\ud0a8\ub2e4\uba74 \ucde8\uce68 \uc804\uc5d0 \uae34\uc7a5\uc744 \ud478\ub294 \uac74\uac15\ud55c \ubc29\ubc95\uc774 \ub420 \uac83\uc774\ub2e4.<\/li>
                              • \uc2ec\ud638\ud761\uacfc \ubc14\ub514 \uc2a4\uce94 \uc6b4\ub3d9\uc740 \uc815\uc2e0\uac74\uac15\uc744 \uac1c\uc120\ud558\uba70 \uae34\uc7a5\uc744 \ud480\uace0 \ud734\uc2dd\ud558\ub294 \uc218\uba74 \ub8e8\ud2f4\uc758 \uc911\uc694\ud55c \ubd80\ubd84\uc774 \ub420 \uc218 \uc788\ub2e4.<\/li>
                              • \uce58\ub8cc\uc0ac\uc758 \ub3c4\uc6c0\uc744 \ubc1b\ub294\ub2e4\u2014\uc804\ubb38\uac00\uac00 \ub9cc\uc131 \uc2a4\ud2b8\ub808\uc2a4\uc640 \ubd88\uc548\uac10\uc5d0 \uc2dc\ub2ec\ub9ac\ub294 \uc0ac\ub78c\ub4e4\uc774 \ubc97\uc5b4 \ub0a0 \uc218 \uc788\ub3c4\ub85d \ub3c4\uc6c0\uc744 \uc904 \uc218 \uc788\ub2e4.<\/li><\/ul>\uc218\uba74 \ubb38\uc81c\uac00 \uc9c0\uc18d\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544\ubcf8\ub2e4.<\/b>\ub9ce\uc740 \uc0ac\ub78c\ub4e4\uc774 \uc218\uba74\uc7a5\uc560\ub97c \uac00\uc9c0\uace0 \uc788\uc73c\uba70 \uc774 \uc7a5\uc560\ub294 \uac74\uac15\uc5d0 \uc2ec\uac01\ud55c \uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub2e4. \uc218\uba74\uc774 \uac1c\uc120\ub418\uc9c0 \uc54a\uac70\ub098 \uc218\uba74\uc744 \ubc29\ud574\ud558\ub294 \uc9c8\ubcd1\uc774 \uc6b0\ub824\ub41c\ub2e4\uba74 \uc758\uc0ac\uc758 \uc9c4\ub8cc\ub97c \ubc1b\uc544 \ubcf4\uc790.","edit_links":[{"url":"https:\/\/ko.wikihow.com\/\ubd88\uba74\uc99d-\uacac\ub38c\ub0b4\ub294-\ubc95"},{"url":"https:\/\/ko.wikihow.com\/\uc785-\ub2e4\ubb3c\uace0-\uc7a0\uc790\ub294-\ubc29\ubc95"}],"link_data":[{"title":"\ubd88\uba74\uc99d \uacac\ub38c\ub0b4\ub294 \ubc95","id":2500,"url":"https:\/\/ko.wikihow.com\/\ubd88\uba74\uc99d-\uacac\ub38c\ub0b4\ub294-\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/b\/b8\/Cope-With-Insomnia-Step-15.jpg\/-crop-200-200-200px-Cope-With-Insomnia-Step-15.jpg","alt":"\ubd88\uba74\uc99d \uacac\ub38c\ub0b4\ub294 \ubc95"},{"title":"\uc785 \ub2e4\ubb3c\uace0 \uc7a0\uc790\ub294 \ubc29\ubc95","id":10354,"url":"https:\/\/ko.wikihow.com\/\uc785-\ub2e4\ubb3c\uace0-\uc7a0\uc790\ub294-\ubc29\ubc95","image":"https:\/\/www.wikihow.com\/images\/thumb\/8\/80\/Sleep-with-Your-Mouth-Closed-Step-11-Version-2.jpg\/-crop-200-200-200px-Sleep-with-Your-Mouth-Closed-Step-11-Version-2.jpg","alt":"\uc785 \ub2e4\ubb3c\uace0 \uc7a0\uc790\ub294 \ubc29\ubc95"}],"minimum":0}]" class="quiz_results_data"/>

수면 개선을 위한 전문가 팁

수면은 신체적, 정신적, 감정적 건강에 영향을 준다. 한 마디로 건강과 행복에 중요한 역할을 한다는 것이다. 수면 스케줄 때문에 낙담하거나 불만스러운 사람들은 많다. 당신 혼자가 아니라는 것이다. 미국의 경우, 충분한 수면을 취하지 못한다고 답한 성인이 40%에 이른다 .

수면을 방해하는 요인은 많다. 따라서 많은 사람들이 필요한 휴식을 취하지 못해 어려움을 겪는다는 건 놀라운 일이 아니다. 당신의 수면 개선을 위해 아래 전문가 검증 팁을 배워 보자. 이 팁은 루틴 조절, 환경 변화, 스트레스 감소 등 세 가지 부분에 초점을 맞춘 것이다.

루틴 조절하기:

  • 매일 같은 시간에 취침하고 기상한다. 이것이 어렵다면 최소한 기상 시간이라도 일정하게 하자(주말 포함).
  • 밀린 잠을 자려고 애쓰지 말자. 이렇게 하면 수면 일정을 망칠 수 있다.
  • 일어나자 마자 햇볕이 들게 한다. 이것은 당신의 몸이 수면 시간 일정을 조절하는 데 도움을 준다. 앞 마당에서 신문을 읽거나, 짧은 산책, 또는 뒷마당에서 친구에게 전화 하는 것도 고려 해보자.
  • 운동을 좀 더 늘린다(그러나 취침 직전 운동은 안된다). 짧게라도 강도가 낮은 운동을 하면 많은 혜택을 얻을 수 있다. 그러나 취침 전에 몸이 진정 될 시간을 충분히 가져야 한다.
  • 카페인 섭취를 줄이고 특히 오후와 저녁 시간에는 마시지 말자.
  • 알코올 섭취를 줄인다. 특히 취침 직전에는 마시지 말자.
  • 잘 쉬었다고 느끼고 깨어 있기 위해서 하루 종일 자연광을 쏘인다(실외 걷기 또는 창문을 열고 일하기도 좋다).
  • 취침 2시간 전부터는 화면을 피한다. 화면에서 나오는 블루라이트가 멜라토닌을 줄여 잠들기 어렵게 만들 수 있다. 화면을 피할 수 없다면 저녁에는 블루라이트 차단 안경을 착용 해보자.
  • 취침 직전에 너무 많이 먹는 것도 안 되지만 배고픈 상태로 잠자리에 드는 것도 좋지 않다.
  • 흡연을 한다면 줄이자.
  • 낮잠을 잔다면, 45분 이내로 제한하고 , 오후 4시 이후 낮잠은 금물.
  • 저녁 식사 후 취침 전에 가볍게 자극이 되는 활동(신체적으로 강도 높은 건 안됨)을 한다(예: 옷장 정리, 보드 게임, 또는 독서).
  • 취침 2시간 전에는 물을 한 잔 이상 마시지 않는다(그 이상 마시면 화장실에 가느라 자주 일어나게 된다).

편안한 수면 환경 만들기:

  • 침실의 밝은 조명과 LED는 치우거나 덮어 놓는다. 여기에는 알람 시계도 포함된다. 휴대폰은 다른 방에 두는 게 가장 좋지만 꼭 침실에 둬야 한다면 침대에서 손이 닿지 않는 곳에 엎어 놓는다.
  • 침대는 취침, 가벼운 독서, 섹스 용도로만 사용한다 . 침대를 업무, 과제, 또는 휴대폰 사용에 이용하면 당신의 뇌는 침대를 깨어서 활동하는 공간으로 인지한다.
  • 어두운 수면 환경 만들기 (예, 모든 조명 끄기, 암막 커튼 사용, 필요할 때는 수면 안대 사용).
  • 수면에 방해되는 건 모두 제거한다. 여기에는 업무 자료, 게임, TV 등도 포함된다.
  • 수면 공간에서 최대한 소음을 줄인다. 귀마개를 착용 하거나 외부 소음을 차단 시킬 수 있는 백색 또는 갈색 소음 기기를 이용한다. 일부 스마트 기기에서 빗소리나 장작 타는 소리 등 편안한 환경을 조성하는 소리를 재생 할 수 있다.
  • 방 안을 시원하게 유지해야 하지만 너무 추우면 안된다(보통 섭씨 15-20도 정도).
  • 환기가 잘 되어야 한다. 선풍기나 창밖에서 들어오는 가벼운 바람이 있으면 더 잘 자는 데 도움이 된다.
  • 침대가 편해야 한다. 매트리스가 자신의 취향에 맞아야 하며 이불은 깨끗해야 한다. 또한 편하게 잘 수 있는 충분한 공간이 있어야 한다. 예를 들면 침대가 충분히 크고 이불이 깨끗한지 확인해야 한다는 것이다.
  • 일어났을 때 허리나 목에 통증이 있다면 매트리스와 베개의 질감과 단단한 정도를 바꿔 가면서 맞는 걸 찾아 보자. 베개의 높낮이를 조절 해야 하는 경우도 있다.

스트레스를 제한하고 건강한 수면 루틴 만들기:

  • 가족이나 친구와 연락으로 스트레스를 수준을 낮춘다(예, 가족에게 전화하기, 친구와 커피 마시기, 보편적인 관계 강화에 집중하기 ).
  • 일과 놀이 모두 각각의 경계를 정한다. 저녁 늦게 일을 하거나 강도 높은 활동을 하면 안된다.
  • 매주 자신이 즐길 만한 재미있는 계획을 세운다—아트 강좌, 쇼핑, 또는 하이킹 계획을 세워보자.
  • 필요할 때는 "안돼"라고 얘기한다( 휴식이 필요할 때는 추가 프로젝트는 거절하고 독서 클럽도 한 번쯤 빠지자).
  • 자연 속에서 좀 더 시간을 보낸다 — 시간이 된다면 장거리 하이킹, 해변 방문, 또는 뒷 마당에 앉아 시간을 보내자.
  • 정기적으로 명상을 한다. 특히 취침 전에 하는 게 좋다. 명상은 스트레스를 낮추는 것으로 입증 됐다. 또한 수면 루틴과 접목 시킨다면 취침 전에 긴장을 푸는 건강한 방법이 될 것이다.
  • 심호흡과 바디 스캔 운동은 정신건강을 개선하며 긴장을 풀고 휴식하는 수면 루틴의 중요한 부분이 될 수 있다.
  • 치료사의 도움을 받는다—전문가가 만성 스트레스와 불안감에 시달리는 사람들이 벗어 날 수 있도록 도움을 줄 수 있다.

수면 문제가 지속된다면 의사의 진료를 받아본다.

많은 사람들이 수면장애를 가지고 있으며, 이 장애는 건강에 심각한 영향을 줄 수 있다. 수면이 개선되지 않거나 수면을 방해하는 질병이 우려된다면 의사의 진료를 받아 보자.

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