{"id":6727,"date":"2025-02-17T00:00:05","date_gmt":"2025-02-17T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6727"},"modified":"2025-02-17T17:25:19","modified_gmt":"2025-02-17T17:25:19","slug":"proven-tips-to-sleep-better-at-night","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/na\/proven-tips-to-sleep-better-at-night\/","title":{"rendered":"Proven tips to sleep better at night"},"content":{"rendered":"\n<p>A good night\u2019s sleep is just as important as regular exercise and a healthy diet.<\/p>\n\n\n\n<p>Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.<\/p>\n\n\n\n<p>It can also cause weight gain and increase disease risk in both adults and children .<\/p>\n\n\n\n<p>In contrast, good sleep can help you eat less, exercise better and be healthier.<\/p>\n\n\n\n<p>Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep .<\/p>\n\n\n\n<p>If you want to optimize your health or lose weight, then getting a good night\u2019s sleep is one of the most important things you can do.<\/p>\n\n\n\n<p>Here are 17 evidence-based tips to sleep better at night.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.healthline.com\/hlcmsresource\/images\/AN_images\/sleep-updated-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"Sleep Updated\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. Increase Bright Light Exposure During The Day<\/h2>\n\n\n\n<p>Your body has a natural time-keeping clock known as your circadian rhythm.<\/p>\n\n\n\n<p>It affects your brain, body and\u00a0hormones, helping you stay awake and telling your body when it\u2019s time to sleep .<\/p>\n\n\n\n<p>Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime\u00a0energy, as well as nighttime sleep quality and duration.<\/p>\n\n\n\n<p>In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83%.<\/p>\n\n\n\n<p>A similar study in older adults found that two hours of bright light exposure during the day increased the amount of sleep by two hours and sleep efficiency by 80% .<\/p>\n\n\n\n<p>While most research is in people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.<\/p>\n\n\n\n<p>Try getting daily sunlight exposure or \u2014 if this is not practical \u2014 invest in an artificial bright-light device or bulbs.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Daily sunlight or artificial bright light can improve sleep quality and duration, especially if you have severe sleep issues or insomnia.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">2. Reduce Blue Light Exposure in the Evening<\/h2>\n\n\n\n<p>Exposure to light during the day is beneficial, but nighttime light exposure has the opposite effect.<\/p>\n\n\n\n<p>Again, this is due to its impact on your circadian rhythm, tricking your brain into thinking it is still daytime. This reduces hormones like melatonin, which help you relax and get deep sleep .<\/p>\n\n\n\n<p>Blue light \u2014 which electronic devices like smartphones and computers emit in large amounts \u2014 is the worst in this regard.<\/p>\n\n\n\n<p>There are several popular methods you can use to reduce nighttime\u00a0blue light exposure. These include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Wear glasses that block blue light.<\/li><li>Download an app such as\u00a0f.lux\u00a0to block blue light on your laptop or computer.<\/li><li>Install an app that blocks blue light on your smartphone. These are available for both iPhones and Android models.<\/li><li>Stop watching TV and turn off any bright lights two hours before heading to bed.<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Blue light tricks your body into thinking it\u2019s daytime. There are several ways you can reduce blue light exposure in the evening.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">3. Don\u2019t Consume Caffeine Late in the Day<\/h2>\n\n\n\n<p>Caffeine has\u00a0numerous benefits\u00a0and is consumed by 90% of the US population .<\/p>\n\n\n\n<p>A single dose can enhance focus, energy and sports performance.<\/p>\n\n\n\n<p>However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night.<\/p>\n\n\n\n<p>In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality<\/p>\n\n\n\n<p>Caffeine can stay elevated in your blood for 6\u20138 hours. Therefore, drinking large amounts of coffee after 3\u20134 p.m. is not recommended \u2014 especially if you are sensitive to caffeine or have trouble sleeping <\/p>\n\n\n\n<p>If you do crave a cup of coffee in the late afternoon or evening, stick with\u00a0decaffeinated\u00a0coffee.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Caffeine can significantly worsen sleep quality, especially if you drink large amounts in the late afternoon or evening.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">4. Reduce Irregular or Long Daytime Naps<\/h2>\n\n\n\n<p>While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.<\/p>\n\n\n\n<p>Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night .<\/p>\n\n\n\n<p>In fact, in one study, participants ended up being sleepier during the day after taking daytime naps.<\/p>\n\n\n\n<p>Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality .<\/p>\n\n\n\n<p>However, some studies demonstrate that those who are used to taking regular daytime naps do not experience poor sleep quality or disrupted sleep at night.<\/p>\n\n\n\n<p>If you take regular daytime naps and sleep well, you shouldn\u2019t have to worry. The effects of napping depend on the individual.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">5. Try to Sleep and Wake at Consistent Times<\/h2>\n\n\n\n<p>Your body\u2019s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.<\/p>\n\n\n\n<p>Being consistent with your sleep and waking times can aid long-term sleep quality .<\/p>\n\n\n\n<p>One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep .<\/p>\n\n\n\n<p>Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep<\/p>\n\n\n\n<p>If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Try to get into a regular sleep\/wake cycle \u2014 especially on the weekends. If possible, try to wake up naturally at a similar time every day.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">6. Take a Melatonin Supplement<\/h2>\n\n\n\n<p>Melatonin is a key sleep hormone that tells your brain when it\u2019s time to relax and head to bed<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9556097\" target=\"_blank\">.<\/a><\/p>\n\n\n\n<p>Melatonin supplements\u00a0are an extremely popular sleep aid.<\/p>\n\n\n\n<p>Often used to treat insomnia, melatonin may be one of the easiest ways to\u00a0fall asleep faster\u00a0.<\/p>\n\n\n\n<p>In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality .<\/p>\n\n\n\n<p>Additionally, no withdrawal effects were reported in either of the above studies.<\/p>\n\n\n\n<p>Melatonin is also useful when traveling and adjusting to a new time zone, as it helps your body\u2019s circadian rhythm return to normal.<\/p>\n\n\n\n<p>In some countries, you need a prescription for melatonin. In others, melatonin is widely available in stores or online. Take around 1\u20135 mg 30\u201360 minutes before bed.<\/p>\n\n\n\n<p>Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use.<\/p>\n\n\n\n<p>You should also speak with a healthcare provider if you\u2019re thinking about using melatonin as a sleep aid for\u00a0your child, as long-term use of this supplement in children has not been well studied.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>A melatonin supplement is an easy way to improve sleep quality and fall asleep faster. Take 1\u20135 mg around 30\u201360 minutes before heading to bed.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">7. Consider These Other Supplements<\/h2>\n\n\n\n<p>Several supplements can induce relaxation and help you sleep, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Ginkgo biloba:<\/strong>\u00a0A natural herb with many benefits, it may aid in sleep, relaxation and stress reduction, but the evidence is limited. Take 250 mg 30\u201360 minutes before bed.<\/li><li><strong>Glycine:<\/strong>\u00a0A few studies show that 3 grams of the\u00a0amino acid\u00a0glycine can improve sleep quality .<\/li><li><strong>Valerian root:<\/strong>\u00a0Several studies suggest that valerian can help you fall asleep and improve sleep quality. Take 500 mg before bed .<\/li><li><strong>Magnesium:<\/strong>\u00a0Responsible for\u00a0over 600 reactions\u00a0within your body, magnesium can improve relaxation and enhance sleep quality.<\/li><li><strong>L-theanine:<\/strong>\u00a0An amino acid, l-theanine can improve relaxation and sleep. Take 100\u2013200 mg before bed .<\/li><li><strong>Lavender:<\/strong>\u00a0A powerful herb with many health benefits, lavender can induce a calming and sedentary effect to improve sleep. Take 80\u2013160 mg containing 25\u201346% linalool<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22612017\" target=\"_blank\">.<\/a><\/li><\/ul>\n\n\n\n<p>Make sure to only try these supplements one at a time. While they are no magic bullet for sleep issues, they can be useful when combined with other natural sleeping strategies.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">8. Don\u2019t Drink Alcohol<\/h2>\n\n\n\n<p>Downing a couple of drinks at night can negatively affect your sleep and hormones.<\/p>\n\n\n\n<p>Alcohol\u00a0is known to cause or increase the symptoms of sleep apnea, snoring and disrupted sleep patterns.<\/p>\n\n\n\n<p>It also alters nighttime melatonin production, which plays a key role in your body\u2019s circadian rhythm.<\/p>\n\n\n\n<p>Another study found that alcohol consumption at night decreased the natural nighttime elevations in\u00a0human growth hormone\u00a0(HGH), which plays a role in your circadian rhythm and has many other key functions.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Avoid alcohol before bed, as it can reduce nighttime melatonin production and lead to disrupted sleep patterns.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">9. Optimize Your Bedroom Environment<\/h2>\n\n\n\n<p>Many people believe that the bedroom environment and its setup are key factors in getting a good night\u2019s sleep.<\/p>\n\n\n\n<p>These factors include temperature, noise, external lights and furniture arrangement .<\/p>\n\n\n\n<p>Numerous studies point out that external noise, often from traffic, can cause poor sleep and long-term health issues .<\/p>\n\n\n\n<p>In one study on the bedroom environment of women, around 50% of participants noticed improved sleep quality when noise and light diminished.<\/p>\n\n\n\n<p>To optimize your bedroom environment, try to minimize external noise, light and artificial lights from devices like alarm clocks. Make sure your bedroom is a quiet, relaxing, clean and enjoyable place.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Optimize your bedroom environment by eliminating external light and noise to get better sleep.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">10. Set Your Bedroom Temperature<\/h2>\n\n\n\n<p>Body and bedroom temperature can also profoundly impact sleep quality.<\/p>\n\n\n\n<p>As you may have experienced during the summer or in hot locations, it can be very hard to get a good night\u2019s sleep when it\u2019s too warm.<\/p>\n\n\n\n<p>One study found that bedroom temperature affected sleep quality more than external noise<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1811316\" target=\"_blank\">.<\/a><\/p>\n\n\n\n<p>Other studies reveal that increased body and bedroom temperature can decrease sleep quality and increase wakefulness.<\/p>\n\n\n\n<p>Around 70\u00b0F (20\u00b0C) seems to be a comfortable temperature for most people, although it depends on your preferences and habits.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Test different temperatures to find out which is most comfortable for you. Around 70\u00b0F (20\u00b0C) is best for most people.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">11. Don\u2019t Eat Late in the Evening<\/h2>\n\n\n\n<p>Late-night eating may negatively impact both sleep quality and the natural release of HGH and melatonin .<\/p>\n\n\n\n<p>That said, the quality and type of your\u00a0late-night snack\u00a0may play a role as well.<\/p>\n\n\n\n<p>In one study, a high-carb meal eaten four hours before bed helped people fall asleep faster.<\/p>\n\n\n\n<p>Interestingly, one study discovered that a\u00a0low-carb diet\u00a0also improved sleep, indicating that carbs are not always necessary \u2014 especially if you are used to a low-carb diet.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Consuming a large meal before bed can lead to poor sleep and hormone disruption. However, certain meals and snacks a few hours before bed may help.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">12. Relax and Clear Your Mind in the Evening<\/h2>\n\n\n\n<p>Many people have a pre-sleep routine that helps them relax.<\/p>\n\n\n\n<p>Relaxation techniques before bed have been shown to improve sleep quality and are another common technique used to treat insomnia.<\/p>\n\n\n\n<p>In one study, a relaxing massage improved sleep quality in people who were ill.<\/p>\n\n\n\n<p>Strategies include listening to relaxing music, reading a book, taking a hot bath,\u00a0meditating, deep breathing and visualization.<\/p>\n\n\n\n<p>Try out different methods and find what works best for you.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Relaxation techniques before bed, including hot baths and meditation, may help you fall asleep.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">13. Take a Relaxing Bath or Shower<\/h2>\n\n\n\n<p>A relaxing bath or shower is another popular way to sleep better.<\/p>\n\n\n\n<p>Studies indicate that they can improve overall sleep quality and help people \u2014 especially older adults \u2014 fall asleep faster .<\/p>\n\n\n\n<p>In one study, a hot bath 90 minutes before bed improved sleep quality and helped people get more deep sleep .<\/p>\n\n\n\n<p>Alternatively, if you don\u2019t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep .<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>A warm bath, shower or foot bath before bed can help you relax and improve your sleep quality.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">14. Rule Out a Sleep Disorder<\/h2>\n\n\n\n<p>An underlying health condition may be the cause of your sleep problems.<\/p>\n\n\n\n<p>One common issue is sleep apnea, which causes inconsistent and interrupted breathing. People with this disorder stop breathing repeatedly while sleeping .<\/p>\n\n\n\n<p>This condition may be more common than you think. One review claimed that 24% of men and 9% of women have sleep apnea.<\/p>\n\n\n\n<p>Other common medically diagnosed issues include sleep movement disorders and circadian rhythm sleep\/wake disorders, which are common in shift workers .<\/p>\n\n\n\n<p>If you\u2019ve always struggled with sleep, it may be wise to consult with your doctor.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> There are many common conditions that can cause poor sleep, including sleep apnea. See a doctor if poor sleep is a consistent problem in your life.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">15. Get a Comfortable Bed, Mattress and Pillow<\/h2>\n\n\n\n<p>Some people wonder why they always sleep better in a hotel.<\/p>\n\n\n\n<p>Apart from the relaxing environment, bed quality can also affect sleep .<\/p>\n\n\n\n<p>One study looked at the benefits of a new mattress for 28 days, revealing that it reduced back pain by 57%, shoulder pain by 60% and back stiffness by 59%. It also improved sleep quality by 60%.<\/p>\n\n\n\n<p>Other studies point out that new bedding can enhance sleep. Additionally, poor-quality bedding can lead to increased lower-back pain .<\/p>\n\n\n\n<p>The best mattress and bedding is extremely subjective. If you are upgrading your bedding, base your choice on personal preference .<\/p>\n\n\n\n<p>It is recommended that you upgrade your bedding at least every 5\u20138 years.<\/p>\n\n\n\n<p>If you haven\u2019t replaced your mattress or bedding for several years, this can be a very quick \u2014 although possibly expensive \u2014 fix.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Your bed, mattress and pillow can greatly impact sleep quality and joint or back pain. Try to buy a high-quality mattress and bedding every 5\u20138 years.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">16. Exercise Regularly \u2014 But Not Before Bed<\/h2>\n\n\n\n<p>Exercise is one of the best science-backed ways to improve your sleep and health.<\/p>\n\n\n\n<p>It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.<\/p>\n\n\n\n<p>One study in older adults determined that\u00a0exercise\u00a0nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night .<\/p>\n\n\n\n<p>In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15% while increasing total sleep time by 18% .<\/p>\n\n\n\n<p>Although daily exercise is key for a good night\u2019s sleep, performing it too late in the day may cause sleep problems.<\/p>\n\n\n\n<p>This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Regular exercise during daylight hours is one of the best ways to ensure a good night\u2019s sleep.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">17. Don\u2019t Drink Any Liquids Before Bed<\/h2>\n\n\n\n<p>Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy .<\/p>\n\n\n\n<p>Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.<\/p>\n\n\n\n<p>Although hydration is\u00a0vital for your health, it is wise to reduce your fluid intake in the late evening.<\/p>\n\n\n\n<p>Try not to drink any fluids 1\u20132 hours before going to bed.<\/p>\n\n\n\n<p>You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong> Reduce fluid intake in the late evening and try to use the bathroom right before bed.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">The Bottom Line<\/h2>\n\n\n\n<p>Sleep plays a key role in\u00a0your health.<\/p>\n\n\n\n<p>One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults.<\/p>\n\n\n\n<p>Other studies conclude that less than 7\u20138 hours per night increases your risk of developing heart disease and type 2 diabetes.<\/p>\n\n\n\n<p>If you are interested in optimal health and well-being, then you should make\u00a0sleep\u00a0a top priority and incorporate some of the tips above.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A good night\u2019s sleep is just as important as regular exercise and a healthy diet. Research shows that poor sleep 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