{"id":2204,"date":"2026-03-31T10:15:11","date_gmt":"2026-03-31T01:15:11","guid":{"rendered":"https:\/\/ptpweekly.co.kr\/?p=2204"},"modified":"2026-03-31T10:15:11","modified_gmt":"2026-03-31T01:15:11","slug":"%ea%bf%80%ec%9e%a0%ec%9d%84-%eb%b6%80%eb%a5%b4%eb%8a%94-%ea%b8%b0%ec%a0%81%ec%9d%98-%eb%a3%a8%ed%8b%b4-%ea%b1%b4%ea%b0%95%ed%95%9c-%ec%88%98%eb%a9%b4-%ed%99%98%ea%b2%bd%ea%b3%bc-%ec%88%98%eb%a9%b4","status":"publish","type":"post","link":"https:\/\/ptpweekly.co.kr\/?p=2204","title":{"rendered":"\uafc0\uc7a0\uc744 \ubd80\ub974\ub294 \uae30\uc801\uc758 \ub8e8\ud2f4: \uac74\uac15\ud55c \uc218\uba74 \ud658\uacbd\uacfc \uc218\uba74 \uc704\uc0dd (Sleep Hygiene) \uac00\uc774\ub4dc"},"content":{"rendered":"

\ubc14\uc05c \ud604\ub300\uc778\uc5d0\uac8c ‘\uc219\uba74’\uc740 \uac00\uc7a5 \uc18c\uc911\ud55c \ud68c\ubcf5\uc758 \uc2dc\uac04\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc2a4\ud2b8\ub808\uc2a4, \ubd88\uc548, \uadf8\ub9ac\uace0 \ubc24\ub2a6\uac8c\uae4c\uc9c0 \uc0ac\uc6a9\ud558\ub294 \uc2a4\ub9c8\ud2b8\ud3f0\uc740 \uc6b0\ub9ac\uc758 \uc18c\uc911\ud55c \uc7a0\uc744 \uc557\uc544\uac00\ub294 \uac00\uc7a5 \ud070 \ubc29\ud574\uafbc\uc774\uc8e0. \ucda9\ubd84\ud55c \uc7a0\uc740 \ub2e8\uc21c\ud55c \ud734\uc2dd\uc744 \ub118\uc5b4, \uba74\uc5ed\ub825 \uac15\ud654, \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1, \uc815\uc11c\uc801 \uc548\uc815\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4.<\/p>\n

\uc624\ub298\uc740 \uafc0\uc7a0\uc744 \ubd80\ub974\ub294 \uae30\uc801\uc758 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4\uae30 \uc704\ud55c **’\uac74\uac15\ud55c \uc218\uba74 \ud658\uacbd \uc870\uc131’**\uacfc **’\uc218\uba74 \uc704\uc0dd(Sleep Hygiene)’**\uc5d0 \ub300\ud574 \uc54c\uc544\ubd05\ub2c8\ub2e4.<\/p>\n

\ud83c\udfa8 \uc65c \uc218\uba74 \ud658\uacbd\uacfc \uc704\uc0dd\uc774 \uc911\uc694\ud560\uae4c?<\/b><\/p>\n

\uc218\uba74 \ud658\uacbd\uacfc \uc704\uc0dd\uc740 \uc6b0\ub9ac\uac00 \uc7a0\ub4e4\uace0 \uae4a\uc740 \uc218\uba74 \uc0c1\ud0dc\ub97c \uc720\uc9c0\ud558\ub294 \ub370 \uacb0\uc815\uc801\uc778 \uc5ed\ud560\uc744 \ud569\ub2c8\ub2e4. \uc6b0\ub9ac\uc758 \ubab8\uc740 \uc0dd\uccb4 \ub9ac\ub4ec(Circadian Rhythm)\uc5d0 \ub530\ub77c \uc6c0\uc9c1\uc774\uba70, \ube5b, \uc628\ub3c4, \uc18c\uc74c\uacfc \uac19\uc740 \uc678\ubd80 \ud658\uacbd\uc5d0 \ubbfc\uac10\ud558\uac8c \ubc18\uc751\ud569\ub2c8\ub2e4. \ub610\ud55c, \uc218\uba74 \uc804 \uc6b0\ub9ac\uac00 \ucde8\ud558\ub294 \ud589\ub3d9\ub4e4\uc774 \uc218\uba74\uc758 \uc9c8\uc744 \uacb0\uc815\ud569\ub2c8\ub2e4.<\/p>\n

\ud83c\udf1f \uafc0\uc7a0\uc744 \ubd80\ub974\ub294 ‘\uac74\uac15\ud55c \uc218\uba74 \ud658\uacbd’ \uc870\uc131:<\/b><\/p>\n

    \n
  1. \n

    \uc644\ubcbd\ud55c \uc5b4\ub460:<\/b> \ube5b\uc740 \uc218\uba74 \uc720\ub3c4 \ud638\ub974\ubaac\uc778 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \ubc29\ud574\ud569\ub2c8\ub2e4. \ucc3d\ubb38\uc5d0\ub294 \ub450\uaebc\uc6b4 \uc554\ub9c9 \ucee4\ud2bc\uc744 \uc124\uce58\ud558\uc5ec \uc678\ubd80 \ube5b\uc744 \uc644\ubcbd\ud558\uac8c \ucc28\ub2e8\ud558\uace0, \uc2e4\ub0b4 \uc804\uc790\uae30\uae30\uc758 \uc791\uc740 \ubd88\ube5b\ub3c4 \uac00\ub9ac\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4. (\uc774\ubbf8\uc9c0 \ucc38\uace0)<\/p>\n<\/li>\n

  2. \n

    \uc801\uc808\ud55c \uc628\ub3c4\uc640 \uc2b5\ub3c4:<\/b> \ucf8c\uc801\ud55c \uc218\uba74\uc744 \uc704\ud55c \ucd5c\uc801\uc758 \uc2e4\ub0b4 \uc628\ub3c4\ub294 18~22\u00b0C\uc774\uba70, \uc2b5\ub3c4\ub294 40~60%\uc785\ub2c8\ub2e4. \ub108\ubb34 \ub365\uac70\ub098 \ucd94\uc6b4 \ud658\uacbd\uc740 \uc219\uba74\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n

  3. \n

    \uc18c\uc74c \ucc28\ub2e8:<\/b> \uc870\uc6a9\ud55c \ud658\uacbd\uc740 \uae4a\uc740 \uc218\uba74\uc744 \uc704\ud574 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uadc0\ub9c8\uac1c\ub098 \ubc31\uc0c9 \uc18c\uc74c(White Noise) \uae30\uae30\ub97c \ud65c\uc6a9\ud558\uc5ec \uc18c\uc74c\uc744 \ucc28\ub2e8\ud574\ubcf4\uc138\uc694.<\/p>\n<\/li>\n

  4. \n

    \ud3ec\uadfc\ud55c \uce68\uad6c:<\/b> \ub2f9\uc2e0\uc758 \uccb4\ud615\uacfc \ucde8\ud5a5\uc5d0 \ub9de\ub294 \ud3b8\uc548\ud55c \ub9e4\ud2b8\ub9ac\uc2a4\uc640 \ud3ec\uadfc\ud55c \uc774\ubd88, \ubca0\uac1c\ub97c \uc120\ud0dd\ud558\ub294 \uac83\uc774 \uc911\uc694\ud569\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ol>\n

    \ud83c\udf31 \ub9e4\uc77c \ubc24 \uafc0\uc7a0\uc744 \ubd80\ub974\ub294 ‘\uc218\uba74 \uc704\uc0dd’ \uac00\uc774\ub4dc:<\/b><\/p>\n

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    • \n

      \uc815\ud574\uc9c4 \uc218\uba74 \uc2dc\uac04 \uc900\uc218:<\/b> \ub9e4\uc77c \uac19\uc740 \uc2dc\uac04\uc5d0 \uc7a0\ub4e4\uace0 \uc77c\uc5b4\ub098\ub294 \uc2b5\uad00\uc740 \uc0dd\uccb4 \ub9ac\ub4ec\uc744 \uc77c\uc815\ud558\uac8c \uc720\uc9c0\ud558\ub294 \ub370 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4. \uc8fc\ub9d0\uc5d0\ub3c4 \u9045\uc7a0\uc744 \ud53c\ud558\ub294 \uac83\uc774 \uc88b\uc2b5\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uc218\uba74 \uc804 \uc804\uc790\uae30\uae30 \uc81c\ud55c:<\/b> \uc2a4\ub9c8\ud2b8\ud3f0, \ud0dc\ube14\ub9bf, TV \ub4f1\uc5d0\uc11c \ub098\uc624\ub294 \ube14\ub8e8\ub77c\uc774\ud2b8\ub294 \uba5c\ub77c\ud1a0\ub2cc \ubd84\ube44\ub97c \uc5b5\uc81c\ud558\uc5ec \uc7a0\ub4dc\ub294 \uac83\uc744 \ubc29\ud574\ud569\ub2c8\ub2e4. \uc7a0\ub4e4\uae30 \ucd5c\uc18c 1\uc2dc\uac04 \uc804\ubd80\ud130\ub294 \uc804\uc790\uae30\uae30 \uc0ac\uc6a9\uc744 \uc790\uc81c\ud558\uc138\uc694.<\/p>\n<\/li>\n

    • \n

      \ub530\ub73b\ud55c \ubaa9\uc695\uc774\ub098 \uc871\uc695:<\/b> \uc7a0\ub4e4\uae30 1~2\uc2dc\uac04 \uc804 \ub530\ub73b\ud55c \ubb3c\ub85c \ubaa9\uc695\uc774\ub098 \uc871\uc695\uc744 \ud558\uba74 \ud608\uc561\uc21c\ud658\uc744 \ub3d5\uace0 \ubab8\uc758 \uae34\uc7a5\uc744 \ud480\uc5b4\uc8fc\uc5b4 \uc219\uba74\uc5d0 \ub3c4\uc6c0\uc744 \uc90d\ub2c8\ub2e4.<\/p>\n<\/li>\n

    • \n

      \uac00\ubcbc\uc6b4 \ub3c5\uc11c \ubc0f \uba85\uc0c1:<\/b> \ub9c8\uc74c\uc744 \ucc28\ubd84\ud558\uac8c \uac00\ub77c\uc549\ud788\ub294 \uac00\ubcbc\uc6b4 \ub3c5\uc11c\ub098 \uba85\uc0c1\uc740 \uc219\uba74\uc744 \uc720\ub3c4\ud558\ub294 \ub370 \ud6a8\uacfc\uc801\uc785\ub2c8\ub2e4. (\uc774\ubbf8\uc9c0 \ucc38\uace0)<\/p>\n<\/li>\n

    • \n

      \uce74\ud398\uc778 \ubc0f \uc54c\ucf54\uc62c \uc12d\ucde8 \ud53c\ud558\uae30:<\/b> \uc624\ud6c4 \ub2a6\uc740 \uc2dc\uac04 \uce74\ud398\uc778 \uc74c\ub8cc\uc640 \uc7a0\ub4e4\uae30 \uc804 \uc54c\ucf54\uc62c \uc12d\ucde8\ub294 \uc218\uba74\uc758 \uc9c8\uc744 \ub5a8\uc5b4\ub728\ub9bd\ub2c8\ub2e4.<\/p>\n<\/li>\n<\/ul>\n

      \uc624\ub298 \ubc24\ubd80\ud130 \ub2f9\uc2e0\uc758 \uce68\uc2e4\uc744 \uc644\ubcbd\ud55c \uc548\uc2dd\ucc98\ub85c \ub9cc\ub4e4\uace0, \uafc0\uc7a0\uc744 \ubd80\ub974\ub294 \uae30\uc801\uc758 \ub8e8\ud2f4\uc744 \uc2e4\ucc9c\ud574\ubcf4\ub294 \uac74 \uc5b4\ub5a8\uae4c\uc694? \ub530\ub73b\ud55c \uac04\uc811 \uc870\uba85\uacfc \ud3ec\uadfc\ud55c \uc774\ubd88 \uc18d\uc5d0\uc11c \ub2f9\uc2e0\uc758 \uc18c\uc911\ud55c \ubab8\uc744 \ud68c\ubcf5\uc2dc\ucf1c\uc8fc\uc138\uc694!<\/p>\n","protected":false},"excerpt":{"rendered":"

      \ubc14\uc05c \ud604\ub300\uc778\uc5d0\uac8c ‘\uc219\uba74’\uc740 \uac00\uc7a5 \uc18c\uc911\ud55c \ud68c\ubcf5\uc758 \uc2dc\uac04\uc785\ub2c8\ub2e4. \ud558\uc9c0\ub9cc \uc2a4\ud2b8\ub808\uc2a4, \ubd88\uc548, \uadf8\ub9ac\uace0 \ubc24\ub2a6\uac8c\uae4c\uc9c0 \uc0ac\uc6a9\ud558\ub294 \uc2a4\ub9c8\ud2b8\ud3f0\uc740 \uc6b0\ub9ac\uc758 \uc18c\uc911\ud55c \uc7a0\uc744 \uc557\uc544\uac00\ub294 \uac00\uc7a5 \ud070 \ubc29\ud574\uafbc\uc774\uc8e0. \ucda9\ubd84\ud55c \uc7a0\uc740 \ub2e8\uc21c\ud55c \ud734\uc2dd\uc744 \ub118\uc5b4, \uba74\uc5ed\ub825 \uac15\ud654, \uc778\uc9c0 \uae30\ub2a5 \ud5a5\uc0c1, \uc815\uc11c\uc801 \uc548\uc815\uc5d0 \ud544\uc218\uc801\uc785\ub2c8\ub2e4. \uc624\ub298\uc740 \uafc0\uc7a0\uc744 \ubd80\ub974\ub294 \uae30\uc801\uc758 \ub8e8\ud2f4\uc744 \ub9cc\ub4e4\uae30 \uc704\ud55c **’\uac74\uac15\ud55c \uc218\uba74 \ud658\uacbd \uc870\uc131’**\uacfc **’\uc218\uba74 \uc704\uc0dd(Sleep Hygiene)’**\uc5d0 \ub300\ud574 \uc54c\uc544\ubd05\ub2c8\ub2e4. \ud83c\udfa8 \uc65c \uc218\uba74 \ud658\uacbd\uacfc \uc704\uc0dd\uc774 […]<\/p>\n","protected":false},"author":206,"featured_media":2205,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2204","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1"],"_links":{"self":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2204","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/users\/206"}],"replies":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2204"}],"version-history":[{"count":1,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2204\/revisions"}],"predecessor-version":[{"id":2206,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/posts\/2204\/revisions\/2206"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=\/wp\/v2\/media\/2205"}],"wp:attachment":[{"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ptpweekly.co.kr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}