{"id":15386,"date":"2025-11-02T18:15:47","date_gmt":"2025-11-02T18:15:47","guid":{"rendered":"https:\/\/mozaikduse.com\/eng\/?p=15386"},"modified":"2025-11-02T19:15:34","modified_gmt":"2025-11-02T19:15:34","slug":"healthy-sleep","status":"publish","type":"post","link":"https:\/\/mozaikduse.com\/eng\/healthy-sleep\/","title":{"rendered":"Healthy Sleep"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15386\" class=\"elementor elementor-15386\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1192fb1f e-flex e-con-boxed e-con e-parent\" data-id=\"1192fb1f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4dd693f3 elementor-icon-list--layout-inline elementor-align-end elementor-tablet-align-start elementor-mobile-align-start elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"4dd693f3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items elementor-inline-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/mozaikduse.com\/zdrav-san\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">SER<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-inline-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/mozaikduse.com\/eng\/healthy-sleep\/\">\n\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">ENG<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-498f30ff elementor-section-items-stretch elementor-section-height-min-height elementor-section-boxed elementor-section-height-default\" data-id=\"498f30ff\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-10f74b66\" data-id=\"10f74b66\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-474e528a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"474e528a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-5b7ccbaf\" data-id=\"5b7ccbaf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-616b716 elementor-widget elementor-widget-image\" data-id=\"616b716\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"1440\" src=\"https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2025\/11\/zdrav-san-miran-san.webp\" class=\"attachment-full size-full wp-image-15393\" alt=\"A calm woman sleeping peacefully in white bedding, warm tones and a serene atmosphere symbolizing healthy sleep, relaxation, and inner balance.\" srcset=\"https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2025\/11\/zdrav-san-miran-san.webp 1200w, https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2025\/11\/zdrav-san-miran-san-250x300.webp 250w, https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2025\/11\/zdrav-san-miran-san-853x1024.webp 853w, https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2025\/11\/zdrav-san-miran-san-768x922.webp 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-1821ae4e\" data-id=\"1821ae4e\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;animation_mobile&quot;:&quot;none&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-6f2c3e9f elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-invisible\" data-id=\"6f2c3e9f\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;animation&quot;:&quot;slideInUp&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-62ddc3d6\" data-id=\"62ddc3d6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3a872471 elementor-widget elementor-widget-heading\" data-id=\"3a872471\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\nHealthy Sleep Starts with a Calm Mind<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-67f2c92d elementor-reverse-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"67f2c92d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-44f70ae5\" data-id=\"44f70ae5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-df2dbde elementor-widget-tablet__width-inherit elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"df2dbde\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-eeabc12\" data-id=\"eeabc12\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5ab858d elementor-widget elementor-widget-image\" data-id=\"5ab858d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2024\/11\/Andrijana-Ristic-NLP-trener.webp\" class=\"attachment-full size-full wp-image-15163\" alt=\"\" srcset=\"https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2024\/11\/Andrijana-Ristic-NLP-trener.webp 1000w, https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2024\/11\/Andrijana-Ristic-NLP-trener-300x200.webp 300w, https:\/\/mozaikduse.com\/eng\/wp-content\/uploads\/2024\/11\/Andrijana-Ristic-NLP-trener-768x512.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0090236 elementor-widget elementor-widget-elementskit-heading\" data-id=\"0090236\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"elementskit-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" ><div class=\"ekit-heading elementskit-section-title-wraper text_left   ekit_heading_tablet-   ekit_heading_mobile-text_left\"><h6 class=\"ekit-heading--title elementskit-section-title \">Andrijana Risti\u0107<\/h6><div class=\"ekit_heading_separetor_wraper ekit_heading_elementskit-border-divider elementskit-style-long\"><div class=\"elementskit-border-divider elementskit-style-long\"><\/div><\/div>\t\t\t\t<div class='ekit-heading__description'>\n\t\t\t\t\t<p>Mindfulness trainer \u201cIN-ME\u201d,<br \/>\nNLP trainer IN \u2013 NLP (Germany),<br \/>IANLP (Switzerland), SANLP (Serbia), Professional Coach ICI Berlin, Wing wave\u00ae Coach ISO Certified, Neuro-linguistic coach, Practitioner of Quantum Harmonization, Autogenic Training,\u00a0<br \/>A katathym-imaginative approach to the unconscious, Bars and MTVSS techniques.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-752454f5\" data-id=\"752454f5\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-669b6a3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"669b6a3\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-52b63dd7\" data-id=\"52b63dd7\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-46be7cc7 elementor-widget elementor-widget-text-editor\" data-id=\"46be7cc7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">How do you plan your daily routine?<\/h2><p>How do you organize your everyday life and structure your days?<br \/>Does your schedule include three key parts \u2014 time for work, relaxation, and sleep?<\/p><p>Relying only on psychological techniques is not enough to truly feel well. It\u2019s equally important to take care of your physical body and health.<\/p><p>Ask yourself: how do I take care of my body? Do I sleep enough? Do I fall asleep easily and wake up refreshed? Or do I need several cups of coffee just to start my day?<\/p><p>Reflect on your daily habits and routines \u2014 is there room for improvement in how you balance your time?<\/p><h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">Why sleep is the foundation of health<\/h2><p>It\u2019s well known that good sleep is the cornerstone of healthy functioning.<br \/>Adults should sleep at least 6 hours \u2014 ideally 7.5 \u2014 since each sleep cycle lasts about 1.5 hours.<br \/>For that reason, it\u2019s best to plan your rest in cycles divisible by 1.5 hours.<br \/>When a sleep phase (REM or NREM) is interrupted, you may experience \u201cbrain fog\u201d and feel tired for the rest of the day.<\/p><h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">Morning routine and wake-up protocol<\/h2><p>The way you wake up sets the tone for your entire day, so it\u2019s worth paying attention to your morning routine.<\/p><p>Right after waking up, do light physical exercise for 10\u201315 minutes to activate circulation.<br \/>Follow this with a short cold shower (up to 3 minutes), enjoy a cup of tea or another warm drink, and spend about 10 minutes outside.<br \/>Morning light helps awaken the brain (through so-called blue photons) and resets your circadian rhythm.<\/p><p>Since your brain is most alert in the morning, it\u2019s also the best time to read or study material that requires focus and concentration.<\/p><h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">Midday relaxation phase<\/h2><p>In addition to your morning routine that supports productivity, you also need daily moments of rest and relaxation.<br \/>In our culture, it\u2019s often believed that hardworking people never rest \u2014 but nothing could be further from the truth.<br \/>This mindset often leads to exhaustion and, eventually, burnout \u2014 a state of fatigue, stress accumulation, anxiety, and reduced effectiveness.<\/p><p>A short daily relaxation break can make a big difference.<br \/>It could be a nap of 20\u201345 minutes (anything longer can disturb your nighttime sleep), an evening walk of about 20 minutes without your phone (exposing yourself to red photons), a massage, dancing, crafts, or simply calming your mind through meditation or prayer.<\/p><p>Choose what personally recharges and relaxes you. These small rituals are key to a healthy life and keeping your inner \u201cbattery\u201d full.<\/p><h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">Evening preparation for sleep<\/h2><p>Your evening routine is just as important as your morning one.<br \/>Light from LED bulbs, TVs, and smartphones emits a white glow that keeps the brain alert \u2014 sending a signal that it\u2019s still daytime.<br \/>This delays the release of melatonin, the hormone that helps you fall asleep, which is why many people struggle with insomnia.<\/p><p>A practical solution is to wear \u201cblue blocker\u201d glasses that filter blue light.<br \/>For the best effect, use them at least two hours before bedtime while working on a laptop, using your phone, or reading under artificial light.<\/p><p>(*Good to know:* Long-term use of melatonin supplements is not recommended, as it can disrupt hormonal balance.)<\/p><h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">Natural allies for peaceful sleep<\/h2><p>Herbal teas such as chamomile, lemon balm, and lavender have calming properties.<br \/>Drinking them in the evening helps relax your body and prepare you for deeper, more restful sleep.<\/p><p>These small daily rituals support hormonal balance, release accumulated stress, and maintain optimal energy throughout the day.<\/p><h2 style=\"font-size: 1.375rem; color: #2c2c2c;\">Conclusion \u2013 Sleep as the body\u2019s quietest form of healing<\/h2><p>Morning and evening routines form the foundation of good health and are the key to growth in every area of life.<\/p><p>The benefits of quality sleep are countless \u2014 because, believe it or not, sleep is the quietest and most natural healing process your body knows.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e32e27e animated-slow elementor-widget elementor-widget-elementskit-heading\" data-id=\"e32e27e\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;none&quot;}\" data-widget_type=\"elementskit-heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"ekit-wid-con\" ><div class=\"ekit-heading elementskit-section-title-wraper text_right   ekit_heading_tablet-text_center   ekit_heading_mobile-text_right\"><h3 class=\"elementskit-section-subtitle  \">\n\t\t\t\t\t\tWith love,\n\t\t\t\t\t<\/h3><p class=\"ekit-heading--title elementskit-section-title \">Andrijana<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7264419 elementor-widget elementor-widget-html\" data-id=\"7264419\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<script type=\"application\/ld+json\">\r\n{\r\n  \"@context\": \"https:\/\/schema.org\",\r\n  \"@type\": \"Article\",\r\n  \"mainEntityOfPage\": {\r\n    \"@type\": \"WebPage\",\r\n    \"@id\": \"https:\/\/mozaikduse.com\/eng\/healthy-sleep\/\"\r\n  },\r\n  \"headline\": \"Healthy Sleep \u2013 Peaceful Sleep as the Foundation of Inner Balance\",\r\n  \"description\": \"Discover how healthy sleep restores your energy, calms your mind, and supports emotional balance. 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