{"id":10016,"date":"2022-06-10T13:05:43","date_gmt":"2022-06-10T13:05:43","guid":{"rendered":"https:\/\/speed.luxador.ee\/blog\/volg-mida-pole-voimalik-tagasi-maksta\/"},"modified":"2025-02-13T14:20:42","modified_gmt":"2025-02-13T14:20:42","slug":"debt-that-cannot-be-paid-back","status":"publish","type":"post","link":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/","title":{"rendered":"DEBT THAT CANNOT BE PAID BACK"},"content":{"rendered":"

Beloved singers Getter Jaani and Koit Toome sing: \u201eThe white nights are tempting, they invite us to join…\u201c. Finally, we too have been blessed with the summer heat, sunny weather, and those long-awaited white nights that truly call us. Since we have so little white time, we try to make the most of summer and the white nights \u2013 plenty of events that go on until the early morning, a busy social life, and of course, a vacation that we just can’t afford to miss. But where does the need for sleep go?<\/strong><\/p>\n

It is said that life in summer is easy, but is it also soothing and sleep-friendly? An adult person needs 7-9 hours of sleep per night. However, a study conducted in 2021 revealed that 55% of Estonians feel that their sleep balance is off, and 25% of them admitted that they sleep less than 6 hours at night. In summer, the sleep time is even shorter \u2013 an average of 10 minutes on weekdays and up to 20 minutes on weekends. This results in an additional 1.5 hours of sleep debt each week, which cannot be paid back in any way.<\/p>\n

Sad Consequences<\/span><\/h2>\n

According to sleep advisor Kene Vernik, sleep deprivation is very sneaky, and people quickly get used to the side effects of insufficient sleep. Moreover, sleep deprivation brings many symptoms and chronic problems: a person feels tired, easily irritable, and unable to concentrate. Insufficient sleep also causes an increase in inflammation levels, weakening the immune system<\/a> and stress tolerance. Those suffering from sleep deprivation also have twice the risk of getting into car accidents. If you\u2019ve ever greeted September with the feeling that you need a vacation, you know exactly what we’re talking about.<\/p>\n

Good Sleep Recipe<\/span><\/h2>\n

Summer and white nights don’t have to be unfriendly to sleep. If you follow a few simple strategies, not only can you protect your sleep in summer, but you can also greet autumn well-rested. Here are some tips that will help ensure good sleep even in summer:<\/p>\n

Maintain a regular sleep rhythm<\/strong> \u2013 consistency is the best friend of your body and brain and supports sleep-wake patterns. Try to stick to your sleep schedule based on time, not light. Try to maintain this even on weekends.<\/p>\n

Keep your bedroom cool<\/strong> \u2013 the ideal temperature for a bedroom should be between 16-20 degrees. To keep the room cooler, keep the blinds or curtains closed during the day to prevent the sun from heating up the room. Also, use thin summer pillows and blankets.<\/p>\n

Try the 15-minute rule<\/strong> \u2013 if you\u2019re tossing and turning in bed, feeling anxious, and everything seems wrong, get out of bed for fifteen minutes (have a sip of water, read something, walk around). Then, go back to bed, even if you\u2019re not sleepy yet. Repeat this if necessary. The trick is that getting out of bed breaks the cycle of disruptive thoughts or activities.<\/p>\n

Turn off blue screens an hour before sleep<\/strong> \u2013 leave checking Instagram updates for the morning because blue light prevents melatonin production and delays sleep by up to three hours. Instead, grab a printed book or magazine you\u2019d like to read.<\/p>\n

Make the bedroom dark<\/strong> \u2013 when it\u2019s time for sleep, the body starts producing melatonin \u2013 the sleep hormone, which signals that it\u2019s time to prepare for sleep. Light, however, disrupts melatonin production and sends a signal to the brain that, although it\u2019s late, it\u2019s not time to sleep yet.<\/p>\n

What if you still can\u2019t fall asleep?<\/span><\/h2>\n

Even then, you don\u2019t need to reach for sleeping pills right away. Fortunately, nowadays you can also take melatonin<\/a> orally to improve sleep quality. A good choice is the first oil capsule melatonin preparation, Melafera Forte. As we all know, summer with its fast pace and white nights can also cause anxiety and excitement. To cope with these emotions, Melafera Forte includes essential oil extracts of melissa leaves and valerian roots along with melatonin. One small capsule combines peaceful and deep sleep.<\/p>\n

Value sleep even in summer \u2013 it is the foundation of good well-being and health.<\/p>\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.<\/p>\n","protected":false},"author":1,"featured_media":9269,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[169],"tags":[],"class_list":["post-10016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep"],"acf":[],"yoast_head":"\nDEBT THAT CANNOT BE PAID BACK - Luxador Tervisepood<\/title>\n<meta name=\"description\" content=\"Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"DEBT THAT CANNOT BE PAID BACK - Luxador Tervisepood\" \/>\n<meta property=\"og:description\" content=\"Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/\" \/>\n<meta property=\"og:site_name\" content=\"Luxador Tervisepood\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-10T13:05:43+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-13T14:20:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1152\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/\"},\"author\":{\"name\":\"admin\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/#\/schema\/person\/c54901a8cc99640aff7d1614d710887a\"},\"headline\":\"DEBT THAT CANNOT BE PAID BACK\",\"datePublished\":\"2022-06-10T13:05:43+00:00\",\"dateModified\":\"2025-02-13T14:20:42+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/\"},\"wordCount\":687,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg\",\"articleSection\":[\"Sleep\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/\",\"url\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/\",\"name\":\"DEBT THAT CANNOT BE PAID BACK - Luxador Tervisepood\",\"isPartOf\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg\",\"datePublished\":\"2022-06-10T13:05:43+00:00\",\"dateModified\":\"2025-02-13T14:20:42+00:00\",\"description\":\"Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.\",\"breadcrumb\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage\",\"url\":\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg\",\"contentUrl\":\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg\",\"width\":2048,\"height\":1152},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/speed.luxador.ee\/en\/home\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Sleep\",\"item\":\"https:\/\/speed.luxador.ee\/en\/blog\/category\/sleep\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"DEBT THAT CANNOT BE PAID BACK\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/#website\",\"url\":\"https:\/\/speed.luxador.ee\/en\/\",\"name\":\"Luxador\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/speed.luxador.ee\/en\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/#organization\",\"name\":\"Luxador\",\"url\":\"https:\/\/speed.luxador.ee\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/08\/Luxador-LOGO-01-1.svg\",\"contentUrl\":\"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/08\/Luxador-LOGO-01-1.svg\",\"width\":176,\"height\":48,\"caption\":\"Luxador\"},\"image\":{\"@id\":\"https:\/\/speed.luxador.ee\/en\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/speed.luxador.ee\/en\/#\/schema\/person\/c54901a8cc99640aff7d1614d710887a\",\"name\":\"admin\",\"sameAs\":[\"https:\/\/speed.luxador.ee\"],\"url\":\"https:\/\/speed.luxador.ee\/en\/blog\/author\/admin\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"DEBT THAT CANNOT BE PAID BACK - Luxador Tervisepood","description":"Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.","robots":{"index":"noindex","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"og_locale":"en_US","og_type":"article","og_title":"DEBT THAT CANNOT BE PAID BACK - Luxador Tervisepood","og_description":"Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.","og_url":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/","og_site_name":"Luxador Tervisepood","article_published_time":"2022-06-10T13:05:43+00:00","article_modified_time":"2025-02-13T14:20:42+00:00","og_image":[{"width":2048,"height":1152,"url":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg","type":"image\/jpeg"}],"author":"admin","twitter_card":"summary_large_image","twitter_misc":{"Written by":"admin","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#article","isPartOf":{"@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/"},"author":{"name":"admin","@id":"https:\/\/speed.luxador.ee\/en\/#\/schema\/person\/c54901a8cc99640aff7d1614d710887a"},"headline":"DEBT THAT CANNOT BE PAID BACK","datePublished":"2022-06-10T13:05:43+00:00","dateModified":"2025-02-13T14:20:42+00:00","mainEntityOfPage":{"@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/"},"wordCount":687,"commentCount":0,"publisher":{"@id":"https:\/\/speed.luxador.ee\/en\/#organization"},"image":{"@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage"},"thumbnailUrl":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg","articleSection":["Sleep"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/","url":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/","name":"DEBT THAT CANNOT BE PAID BACK - Luxador Tervisepood","isPartOf":{"@id":"https:\/\/speed.luxador.ee\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage"},"image":{"@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage"},"thumbnailUrl":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg","datePublished":"2022-06-10T13:05:43+00:00","dateModified":"2025-02-13T14:20:42+00:00","description":"Value sleep even in summer \u2013 it is the foundation of good well-being and health. People suffering from sleep deprivation have twice the risk of getting into car accidents.","breadcrumb":{"@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#primaryimage","url":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg","contentUrl":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/12\/blog_1280x720_311small.jpg","width":2048,"height":1152},{"@type":"BreadcrumbList","@id":"https:\/\/speed.luxador.ee\/en\/blog\/debt-that-cannot-be-paid-back\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/speed.luxador.ee\/en\/home\/"},{"@type":"ListItem","position":2,"name":"Sleep","item":"https:\/\/speed.luxador.ee\/en\/blog\/category\/sleep\/"},{"@type":"ListItem","position":3,"name":"DEBT THAT CANNOT BE PAID BACK"}]},{"@type":"WebSite","@id":"https:\/\/speed.luxador.ee\/en\/#website","url":"https:\/\/speed.luxador.ee\/en\/","name":"Luxador","description":"","publisher":{"@id":"https:\/\/speed.luxador.ee\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/speed.luxador.ee\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/speed.luxador.ee\/en\/#organization","name":"Luxador","url":"https:\/\/speed.luxador.ee\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/speed.luxador.ee\/en\/#\/schema\/logo\/image\/","url":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/08\/Luxador-LOGO-01-1.svg","contentUrl":"https:\/\/speed.luxador.ee\/wp-content\/uploads\/2024\/08\/Luxador-LOGO-01-1.svg","width":176,"height":48,"caption":"Luxador"},"image":{"@id":"https:\/\/speed.luxador.ee\/en\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/speed.luxador.ee\/en\/#\/schema\/person\/c54901a8cc99640aff7d1614d710887a","name":"admin","sameAs":["https:\/\/speed.luxador.ee"],"url":"https:\/\/speed.luxador.ee\/en\/blog\/author\/admin\/"}]}},"_links":{"self":[{"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/posts\/10016","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/comments?post=10016"}],"version-history":[{"count":0,"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/posts\/10016\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/media\/9269"}],"wp:attachment":[{"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/media?parent=10016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/categories?post=10016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/speed.luxador.ee\/en\/wp-json\/wp\/v2\/tags?post=10016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}