{"id":2931,"date":"2017-02-16T00:00:00","date_gmt":"2017-02-16T00:00:00","guid":{"rendered":"https:\/\/jboitnott.com\/10-hacks-getting-restful-nights-sleep\/"},"modified":"2019-08-01T14:50:26","modified_gmt":"2019-08-01T14:50:26","slug":"10-hacks-getting-restful-nights-sleep","status":"publish","type":"post","link":"https:\/\/jboitnott.com\/zh\/10-hacks-getting-restful-nights-sleep\/","title":{"rendered":"10 Hacks to Get the Most Restful Night\u2019s Sleep"},"content":{"rendered":"
\n
\n
\n

In the digital age, we have a lot to distract us. There\u2019s always something vying for our attention, and it\u2019s gotten to the point that for many of us, our mind is racing all day<\/a>. Shutting it down has become a real trial.<\/p>\n

A restful night may seem like an impossibility to you at this point. Perhaps lack or sleep is even something you\u2019ve just come to accept as part of being an adult. But sleep issues don\u2019t necessarily come with the territory, and there are certain things we can do to help ensure we get as much rest as our body needs.<\/p>\n

1. Watch the sun rise and help reset your circadian rhythm.<\/h2>\n

The circadian rhythm<\/a> refers to your unique biorhythm of hormone secretion. A good dose of sun in the morning acts like a biological wake-up call, meaning that when the sun goes down, your body realizes it\u2019s time for sleep soon.<\/p>\n

2. Turn off your screens and go old school with a book or paper mag instead.<\/h2>\n

The blue-light on screens prevents your brain<\/a> from signaling the pineal gland to produce melatonin, the hormone which is critically involved in regulating your circadian rhythm. The circadian rhythm determines when you\u2019ll be tired and when you\u2019ll be wired. At least one hour before you plan on laying down, shut off any screens and do something that will have you feeling pleasantly sleepy<\/a>.<\/p>\n

3. Don\u2019t postpone bedtime.<\/h2>\n

Don\u2019t put off going to bed in favor of doing other things, like finishing another episode of the latest TV show you\u2019re addicted to. A second wind of wakefulness can be useful on exam cramming, but on a regular basis, such a practice could very well keep you up all night as it messes with your biological clock.<\/p>\n

4. Take a hot shower before bed.<\/h2>\n

Not only is water relaxing, but heat helps reduce muscle tension. Instead of using a shower as pure cleansing utility, take five minutes and just lean against the wall under the spray.<\/p>\n

5. Practice deep relaxation breathing.<\/h2>\n

Deep relaxation breathing<\/a> forces the heart rate down and helps release nervous tension. If you feel like your mind is racing, give it a bit of a time-out with some focused deep breathing.<\/p>\n

6. Meditate regularly to reduce sleep-preventing anxiety.<\/h2>\n

Anxiety is a sleep killer. Reduce anxiety by meditating daily for a minimum of 15 to 20 minutes. It\u2019s been shown that 75% of insomniacs who started a daily meditation program were able to fall asleep within 20 minutes of going to bed.<\/p>\n

7. Watch out for caffeine.<\/h2>\n

Slowly scale back on your caffeine, be it energy drinks<\/a>, coffee, or black tea. Caffeine-filled drinks might seem like an easy, go-to solution for that mid-afternoon grogginess, but in the long run, it sends your biorhythm artificial signals of morning wakefulness, meaning sleep can be more difficult to maintain later. Consider replacing your liquid refresher with cold water, kombucha<\/a>, or flavored sparkling water.<\/p>\n

8. Drink enough water throughout the day.<\/h2>\n

The human body is mostly made up of water and requires water for ideal cellular function. Despite this, most people walk around in a state of minor dehydration<\/a>. If all biological systems are off due to even slight dehydration, a restful sleep will also be more elusive.<\/p>\n

9. Adjust the room temperature.<\/h2>\n

Keep the room cool, but use a cozy blanket<\/a> because nothing says snuggle and sleep more than a chill in the air and a fluffy comforter. A lower temperature in the room you sleep in helps send your body into preserve-your-resources hibernation mode. But don\u2019t let yourself be chattering through the night: use a comfy duvet and a pillow <\/a>to find your perfect level of comfort.<\/p>\n

10. Educate yourself on supplements.<\/h2>\n

Talk to your local health food store owner about improving your sleep quality. From 5-HTP to GABA, there are many adrenal support supplements out there to help you sleep better and for longer stretches at a time. Store owners and managers are typically a font of knowledge and can point you in the most beneficial direction.<\/p>\n

Being solicitous of one\u2019s own comfort is, perhaps surprisingly, important. Today\u2019s age may have all the speed perks of a digital world, but there are some deep drawbacks as well. If one can minimize those drawbacks and still move with the pace of modern business, that good night\u2019s sleep might not be so unattainable after all.<\/p>\n<\/div>\n<\/div>\n<\/section>\n

\n
\n
\n

This article was originally published on <\/em>Quill.com<\/em><\/a>.\u00a0<\/em><\/p>\n<\/div>\n<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"

In the digital age, we have a lot to distract us. There\u2019s always something vying for our attention, and it\u2019s gotten to the point that for many of us, our mind is racing all day. Shutting it down has become a real trial. A restful night may seem like an impossibility to you at this […]<\/p>\n","protected":false},"author":1,"featured_media":2932,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46,292],"tags":[47,498,499,500,501,264,502,503],"class_list":["post-2931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-productivity","tag-health","tag-healthy-habits","tag-insomnia","tag-personal-growth","tag-personal-maintenance","tag-productivity","tag-sleep","tag-sleep-habits"],"yoast_head":"\n10 Hacks to Get the Most Restful Night\u2019s Sleep - John Boitnott<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html\" \/>\n<meta property=\"og:locale\" content=\"zh_CN\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 Hacks to Get the Most Restful Night\u2019s Sleep - John Boitnott\" \/>\n<meta property=\"og:description\" content=\"In the digital age, we have a lot to distract us. There\u2019s always something vying for our attention, and it\u2019s gotten to the point that for many of us, our mind is racing all day. Shutting it down has become a real trial. A restful night may seem like an impossibility to you at this […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html\" \/>\n<meta property=\"og:site_name\" content=\"John Boitnott\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/jboity\" \/>\n<meta property=\"article:published_time\" content=\"2017-02-16T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-08-01T14:50:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/jboitnott.com\/wp-content\/uploads\/2018\/11\/sleeping-1159279_1920.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1272\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"jboitnott\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@jboitnott\" \/>\n<meta name=\"twitter:label1\" content=\"\u4f5c\u8005\" \/>\n\t<meta name=\"twitter:data1\" content=\"jboitnott\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u9884\u8ba1\u9605\u8bfb\u65f6\u95f4\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 \u5206\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/jboitnott.com\\\/zh\\\/10-hacks-getting-restful-nights-sleep\\\/\"},\"author\":{\"name\":\"jboitnott\",\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#\\\/schema\\\/person\\\/d7fa045fbd7b19d5a9d7a0e88c382319\"},\"headline\":\"10 Hacks to Get the Most Restful Night\u2019s Sleep\",\"datePublished\":\"2017-02-16T00:00:00+00:00\",\"dateModified\":\"2019-08-01T14:50:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/jboitnott.com\\\/zh\\\/10-hacks-getting-restful-nights-sleep\\\/\"},\"wordCount\":750,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/jboitnott.com\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/sleeping-1159279_1920.jpg\",\"keywords\":[\"Health\",\"healthy habits\",\"insomnia\",\"personal growth\",\"personal maintenance\",\"productivity\",\"sleep\",\"sleep habits\"],\"articleSection\":[\"Health\",\"Productivity\"],\"inLanguage\":\"zh-Hans\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/jboitnott.com\\\/zh\\\/10-hacks-getting-restful-nights-sleep\\\/\",\"url\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html\",\"name\":\"10 Hacks to Get the Most Restful Night\u2019s Sleep - John Boitnott\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/jboitnott.com\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/sleeping-1159279_1920.jpg\",\"datePublished\":\"2017-02-16T00:00:00+00:00\",\"dateModified\":\"2019-08-01T14:50:26+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#breadcrumb\"},\"inLanguage\":\"zh-Hans\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage\",\"url\":\"https:\\\/\\\/jboitnott.com\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/sleeping-1159279_1920.jpg\",\"contentUrl\":\"https:\\\/\\\/jboitnott.com\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/sleeping-1159279_1920.jpg\",\"width\":1920,\"height\":1272},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.quill.com\\\/blog\\\/lifestyle\\\/10-hacks-for-getting-the-most-restful-nights-sleep.html#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/jboitnott.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"10 Hacks to Get the Most Restful Night\u2019s Sleep\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#website\",\"url\":\"https:\\\/\\\/jboitnott.com\\\/\",\"name\":\"John Boitnott\",\"description\":\"Journalist and Digital Consultant\",\"publisher\":{\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/jboitnott.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"zh-Hans\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#organization\",\"name\":\"John Boitnott\",\"url\":\"https:\\\/\\\/jboitnott.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/secureservercdn.net\\\/50.62.194.59\\\/hva.6c9.myftpupload.com\\\/wp-content\\\/uploads\\\/2018\\\/12\\\/JBoitnottLogoBlackTransparent_466b9d7fe55bf906733c5219b1e90fda.png?time=1618442616\",\"contentUrl\":\"https:\\\/\\\/secureservercdn.net\\\/50.62.194.59\\\/hva.6c9.myftpupload.com\\\/wp-content\\\/uploads\\\/2018\\\/12\\\/JBoitnottLogoBlackTransparent_466b9d7fe55bf906733c5219b1e90fda.png?time=1618442616\",\"width\":342,\"height\":77,\"caption\":\"John Boitnott\"},\"image\":{\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/jboitnott.com\\\/#\\\/schema\\\/person\\\/d7fa045fbd7b19d5a9d7a0e88c382319\",\"name\":\"jboitnott\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"zh-Hans\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/929094219a4dad7e367ef6b6b0bdcdf11824ba7d143408a2aaa90add4d3a948f?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/929094219a4dad7e367ef6b6b0bdcdf11824ba7d143408a2aaa90add4d3a948f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/929094219a4dad7e367ef6b6b0bdcdf11824ba7d143408a2aaa90add4d3a948f?s=96&d=mm&r=g\",\"caption\":\"jboitnott\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/jboity\",\"https:\\\/\\\/x.com\\\/jboitnott\"]}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"10 Hacks to Get the Most Restful Night\u2019s Sleep - John Boitnott","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html","og_locale":"zh_CN","og_type":"article","og_title":"10 Hacks to Get the Most Restful Night\u2019s Sleep - John Boitnott","og_description":"In the digital age, we have a lot to distract us. There\u2019s always something vying for our attention, and it\u2019s gotten to the point that for many of us, our mind is racing all day. Shutting it down has become a real trial. A restful night may seem like an impossibility to you at this […]","og_url":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html","og_site_name":"John Boitnott","article_author":"https:\/\/www.facebook.com\/jboity","article_published_time":"2017-02-16T00:00:00+00:00","article_modified_time":"2019-08-01T14:50:26+00:00","og_image":[{"width":1920,"height":1272,"url":"https:\/\/jboitnott.com\/wp-content\/uploads\/2018\/11\/sleeping-1159279_1920.jpg","type":"image\/jpeg"}],"author":"jboitnott","twitter_card":"summary_large_image","twitter_creator":"@jboitnott","twitter_misc":{"\u4f5c\u8005":"jboitnott","\u9884\u8ba1\u9605\u8bfb\u65f6\u95f4":"4 \u5206"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#article","isPartOf":{"@id":"https:\/\/jboitnott.com\/zh\/10-hacks-getting-restful-nights-sleep\/"},"author":{"name":"jboitnott","@id":"https:\/\/jboitnott.com\/#\/schema\/person\/d7fa045fbd7b19d5a9d7a0e88c382319"},"headline":"10 Hacks to Get the Most Restful Night\u2019s Sleep","datePublished":"2017-02-16T00:00:00+00:00","dateModified":"2019-08-01T14:50:26+00:00","mainEntityOfPage":{"@id":"https:\/\/jboitnott.com\/zh\/10-hacks-getting-restful-nights-sleep\/"},"wordCount":750,"commentCount":0,"publisher":{"@id":"https:\/\/jboitnott.com\/#organization"},"image":{"@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage"},"thumbnailUrl":"https:\/\/jboitnott.com\/wp-content\/uploads\/2018\/11\/sleeping-1159279_1920.jpg","keywords":["Health","healthy habits","insomnia","personal growth","personal maintenance","productivity","sleep","sleep habits"],"articleSection":["Health","Productivity"],"inLanguage":"zh-Hans","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#respond"]}]},{"@type":"WebPage","@id":"https:\/\/jboitnott.com\/zh\/10-hacks-getting-restful-nights-sleep\/","url":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html","name":"10 Hacks to Get the Most Restful Night\u2019s Sleep - John Boitnott","isPartOf":{"@id":"https:\/\/jboitnott.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage"},"image":{"@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage"},"thumbnailUrl":"https:\/\/jboitnott.com\/wp-content\/uploads\/2018\/11\/sleeping-1159279_1920.jpg","datePublished":"2017-02-16T00:00:00+00:00","dateModified":"2019-08-01T14:50:26+00:00","breadcrumb":{"@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#breadcrumb"},"inLanguage":"zh-Hans","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html"]}]},{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#primaryimage","url":"https:\/\/jboitnott.com\/wp-content\/uploads\/2018\/11\/sleeping-1159279_1920.jpg","contentUrl":"https:\/\/jboitnott.com\/wp-content\/uploads\/2018\/11\/sleeping-1159279_1920.jpg","width":1920,"height":1272},{"@type":"BreadcrumbList","@id":"https:\/\/www.quill.com\/blog\/lifestyle\/10-hacks-for-getting-the-most-restful-nights-sleep.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/jboitnott.com\/"},{"@type":"ListItem","position":2,"name":"10 Hacks to Get the Most Restful Night\u2019s Sleep"}]},{"@type":"WebSite","@id":"https:\/\/jboitnott.com\/#website","url":"https:\/\/jboitnott.com\/","name":"John Boitnott","description":"Journalist and Digital Consultant","publisher":{"@id":"https:\/\/jboitnott.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/jboitnott.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"zh-Hans"},{"@type":"Organization","@id":"https:\/\/jboitnott.com\/#organization","name":"John Boitnott","url":"https:\/\/jboitnott.com\/","logo":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/jboitnott.com\/#\/schema\/logo\/image\/","url":"https:\/\/secureservercdn.net\/50.62.194.59\/hva.6c9.myftpupload.com\/wp-content\/uploads\/2018\/12\/JBoitnottLogoBlackTransparent_466b9d7fe55bf906733c5219b1e90fda.png?time=1618442616","contentUrl":"https:\/\/secureservercdn.net\/50.62.194.59\/hva.6c9.myftpupload.com\/wp-content\/uploads\/2018\/12\/JBoitnottLogoBlackTransparent_466b9d7fe55bf906733c5219b1e90fda.png?time=1618442616","width":342,"height":77,"caption":"John Boitnott"},"image":{"@id":"https:\/\/jboitnott.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/jboitnott.com\/#\/schema\/person\/d7fa045fbd7b19d5a9d7a0e88c382319","name":"jboitnott","image":{"@type":"ImageObject","inLanguage":"zh-Hans","@id":"https:\/\/secure.gravatar.com\/avatar\/929094219a4dad7e367ef6b6b0bdcdf11824ba7d143408a2aaa90add4d3a948f?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/929094219a4dad7e367ef6b6b0bdcdf11824ba7d143408a2aaa90add4d3a948f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/929094219a4dad7e367ef6b6b0bdcdf11824ba7d143408a2aaa90add4d3a948f?s=96&d=mm&r=g","caption":"jboitnott"},"sameAs":["https:\/\/www.facebook.com\/jboity","https:\/\/x.com\/jboitnott"]}]}},"_links":{"self":[{"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/posts\/2931","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/comments?post=2931"}],"version-history":[{"count":0,"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/posts\/2931\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/media\/2932"}],"wp:attachment":[{"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/media?parent=2931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/categories?post=2931"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/jboitnott.com\/zh\/wp-json\/wp\/v2\/tags?post=2931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}