{"id":18144,"date":"2025-05-18T17:12:56","date_gmt":"2025-05-18T15:12:56","guid":{"rendered":"https:\/\/heloa.app\/?p=18144"},"modified":"2025-05-18T17:12:56","modified_gmt":"2025-05-18T15:12:56","slug":"understanding-sleep","status":"publish","type":"post","link":"https:\/\/heloa.app\/en\/blog\/parents\/sleep\/understanding-sleep","title":{"rendered":"Understanding sleep: science, benefits, and healthy habits"},"content":{"rendered":"<p>Tired faces at breakfast, nightly routines in chaos, restless little ones fighting bedtime\u2014if this sounds familiar, you&#8217;re not alone in wrestling with the complexities of sleep. <strong>Understanding sleep<\/strong> can feel like trying to solve a riddle in the dark\u2014especially when every member of the family seems to have a different sleep rhythm, and exhaustion starts to blur the edges of your patience. Yet, what if unravelling the science of <strong>understanding sleep<\/strong>, from the dance of brainwaves to the emotional reboots at night, could transform not just your nights, but also your days? Come along as we explore the tangible impact of <strong>understanding sleep<\/strong>, address the common worries about bedtime battles, and offer practical strategies to nurture restorative nights for everyone\u2014from infants to the oldest grandparent. Let\u2019s shine a welcome light on sleep\u2019s mysteries and discover how <strong>understanding sleep<\/strong> can bring balance to the unpredictable rhythm of family life.<\/p> <h2 id=\"whatissleepandwhydoesitmatterforfamilies\">What Is Sleep and Why Does It Matter for Families?<\/h2> <h3 id=\"sleepdefinedmorethanjustshuttingdown\">Sleep Defined: More Than Just Shutting Down<\/h3> <p>Far from a simple pause in the action, sleep is a sophisticated process. Imagine your body as a busy workshop\u2014nighttime is when essential repairs kick into high gear. Tissue regrowth, immune boosts, <strong>memory consolidation<\/strong> (where your child\u2019s new song lyrics finally \u201cstick\u201d), and even emotional resets all take place. During sleep, the heart rate slows, breathing evens out, and body temperature drops, yet inside the brain, a spectacular rhythm is underway. <strong>Understanding sleep<\/strong> as a dynamic biological phenomenon helps explain why a rough night affects everything from <a href=\"https:\/\/heloa.app\/en\/blog\/1-3-years\/development\/childrens-tantrums-myth-or-reality\">toddler tantrums<\/a> to your own focus at work.<\/p> <h3 id=\"whysleepunderpinswellnessateveryage\">Why Sleep Underpins Wellness at Every Age<\/h3> <p>Restful sleep does more than recharge energy\u2014it fortifies the immune system, stabilizes moods, supports healthy growth, and sharpens concentration. For children, enough sleep spells smoother learning and fewer outbursts; for adults, restful nights are protective shields against depression, weight gain, and a host of chronic illnesses. The unspoken hero, <strong>sleep<\/strong>, guides every family member through the hurdles of daily life.<\/p> <h3 id=\"aglimpseintothesciencekeydiscoveries\">A Glimpse into the Science: Key Discoveries<\/h3> <p>The notion that sleep is \u201cwasted time\u201d dissolved the moment researchers saw <strong>active brain activity<\/strong> during slumber on electroencephalogram (EEG) readings. Since then, studies have mapped a universe where <strong>neuronal repair, memory storage, metabolic control<\/strong> (your body processing energy and sugar) all hinge on the intricate choreography of sleep. We now know about the <strong>circadian rhythm<\/strong>, our built-in sleep timer, and the <strong>glymphatic system<\/strong>\u2014the brain\u2019s night crew tasked with waste removal\u2014two systems that reinforce each other throughout life.<\/p> <h2 id=\"thecoremechanismswhatgovernshealthysleep\">The Core Mechanisms: What Governs Healthy Sleep?<\/h2> <h3 id=\"circadianrhythmandhomeostaticsleepdrivethetwinengines\">Circadian Rhythm and Homeostatic Sleep Drive: The Twin Engines<\/h3> <p>Strip away daylight, ignore the ticking clock, and your body will continue following an internal tempo\u2014the <strong>circadian rhythm<\/strong>. This \u201cbody clock\u201d guides you toward sleep, usually running a little longer than the 24-hour day, and must be \u201creset\u201d by morning light and social routines. <\/p> <p>What synchronizes this rhythm?<\/p> <ul> <li><strong>Light exposure<\/strong>: Sunlight decreases the nighttime release of melatonin, the hormone instructing the brain that it\u2019s time to sleep. Blue light from screens in the evening disrupts this hormonal symphony, delaying sleepiness.<\/li> <li><strong>Social cues<\/strong>: Shared meals, group activities, and aligned schedules tune individual clocks, nudging everyone in the household toward coordinated rest.<\/li> <\/ul> <p>Next to this, the <strong>homeostatic sleep drive<\/strong> (sometimes called sleep pressure) builds through the day, peaking when substances like adenosine accumulate during wakefulness. Once you sleep, adenosine levels drop, and the drive resets. Caffeine, interestingly, acts by blocking the effect of adenosine, delaying sleepiness.<\/p> <h3 id=\"biologicalprocessesatplay\">Biological Processes at Play<\/h3> <p>Sleep is a period of anabolic activity: tissues regenerate, hormones surge (including growth hormone for mending muscles and bones), and the immune system rallies its defenses. The brain, meanwhile, sorts and files the day&#8217;s avalanche of new information, letting you wake up with clarity\u2014sometimes even with solutions that seemed hidden the day before.<\/p> <h3 id=\"thedelicateballetofneurotransmitters\">The Delicate Ballet of Neurotransmitters<\/h3> <p>Drowsiness and alertness pivot on a tight interplay of neurochemicals:<\/p> <ul> <li><strong>Melatonin<\/strong>: Signals bedtime once darkness falls.<\/li> <li><strong>Cortisol<\/strong>: Wakes you up, peaking at sunrise.<\/li> <li><strong>GABA<\/strong>: Quiets neural activity, easing entry into sleep.<\/li> <li><strong>Noradrenaline, dopamine, serotonin<\/strong>: Orchestrate transitions between sleep and wakefulness.<\/li> <\/ul> <p>Small disruptions\u2014stress, unusual schedules, certain medications\u2014can tip this balance, demonstrating just how sensitive the process truly is.<\/p> <h3 id=\"cyclesandstagessleepsrepetitivesymphony\">Cycles and Stages: Sleep\u2019s Repetitive Symphony<\/h3> <p>Every night, sleep flows through <strong>repeating cycles<\/strong> (90\u2013120 minutes), shifting from NREM (light to deep, slow-wave sleep) to REM (the realm of vivid dreams and intense brain activity). NREM is physically restorative; REM fine-tunes emotions and creativity. Both phases are indispensable, with interruptions affecting concentration, memory, and even emotional resilience.<\/p> <h2 id=\"theevolutionofsleepacrossthelifespan\">The Evolution of Sleep Across the Life Span<\/h2> <h3 id=\"growingupwithsleephowneedschange\">Growing Up with Sleep: How Needs Change<\/h3> <p>Newborns, with their tiny tummies and rapid development, drift in and out of sleep for 14\u201317 hours, much of it in high-brain-activity REM. As children mature, <a href=\"https:\/\/heloa.app\/en\/blog\/0-12-months\/sleep\/light-or-heavy-sleeper\">sleep patterns<\/a> consolidate at night, and daytime naps fade. Teenagers, driven partly by hormones and circadian shifts, struggle to fall asleep early. Adults settle into 7\u20139 hours, while seniors often sleep lightly, waking up earlier\u2014sometimes multiple times.<\/p> <p>Do you wonder if your child\u2019s night-waking is typical? Consider how needs shift across childhood:<\/p> <ul> <li><strong>Infants<\/strong>: 12\u201316 hours (including naps)<\/li> <li><strong>Toddlers<\/strong>: 11\u201314 hours<\/li> <li><strong>Preschoolers<\/strong>: 10\u201313 hours<\/li> <li><strong>School-age<\/strong>: 9\u201312 hours<\/li> <li><strong>Teens<\/strong>: 8\u201310 hours<\/li> <\/ul> <h3 id=\"aresleephabitsinherited\">Are Sleep Habits Inherited?<\/h3> <p>Genetics play a significant role in how much sleep an individual seems to need and their inclination toward being a \u201cmorning lark\u201d or \u201cnight owl.\u201d Some rare gene variants enable certain individuals to function optimally on surprisingly little sleep, while most benefit from recommendations tailored to age and life stage.<\/p> <h2 id=\"theimpactofsleepdisordersonfamilies\">The Impact of Sleep Disorders on Families<\/h2> <h3 id=\"commondisordersfrominsomniatoapnea\">Common Disorders: From Insomnia to Apnea<\/h3> <p>Sleep disorders can silently disrupt family life. <strong>Insomnia<\/strong> (difficulty falling or staying asleep), <strong>sleep apnea<\/strong> (temporary breathing interruptions), <strong>narcolepsy<\/strong> (sudden and irresistible sleep attacks), and <strong>parasomnias<\/strong> (unusual behaviors like sleepwalking or night terrors) all have repercussions that spill into daytime concentration and mood.<\/p> <h3 id=\"signalsthatdeserveattention\">Signals That Deserve Attention<\/h3> <p>Look out for: frequent awakenings, loud snoring or gasping, daytime fatigue, emotional volatility, or trouble focusing. Children may mask tiredness with hyperactivity or behavior changes; adults might notice irritability or lapses in attention. If these signs persist, a health check-up can help clarify the cause and guide solutions.<\/p> <h3 id=\"environmentalandlifestylecontributors\">Environmental and Lifestyle Contributors<\/h3> <p>Environmental light, noise pollution, fluctuating schedules, consumption of stimulants (like caffeine), and evening technology use all affect sleep quality. Families navigating stress or major changes often notice sleep disturbances in both children and adults.<\/p> <h2 id=\"thehiddenbenefitsofhealthysleep\">The Hidden Benefits of Healthy Sleep<\/h2> <h3 id=\"sleepthebrainshousekeeper\">Sleep: The Brain&#8217;s Housekeeper<\/h3> <p>Sleep is the time for mental housekeeping. During deep slow-wave sleep and REM, the brain \u201ccleans house,\u201d with the <strong>glymphatic system<\/strong> flushing away debris and making way for new learning. This is when academic skills, motor abilities, and emotional experiences get sorted, filtered, and reinforced for the next day.<\/p> <h3 id=\"physicalrecoveryanddiseaseresistance\">Physical Recovery and Disease Resistance<\/h3> <p>Growth hormone production during the deepest stages of sleep means children grow and heal at night, but adults also rely on these regenerative processes. A solid night\u2019s rest fortifies immune responses, supporting faster recoveries and fewer illnesses.<\/p> <h3 id=\"emotionalequilibriumandfamilyharmony\">Emotional Equilibrium and Family Harmony<\/h3> <p>Well-rested children and adults greet each day with steadier moods and a greater ability to cope with challenges. Chronic lack of sleep, conversely, is tied to emotional outbursts, heightened anxiety, and\u2014in some cases\u2014depressive symptoms.<\/p> <h3 id=\"creativityfocusanddailyperformance\">Creativity, Focus, and Daily Performance<\/h3> <p>Sleep deprivation dulls creativity, hampers decision-making, and dulls focus for everyone in the household. By prioritizing <strong>understanding sleep<\/strong>, families experience sharper thinking, expanded imagination, and improved problem-solving\u2014benefits that build on themselves daily.<\/p> <h3 id=\"cardiovascularhealthandmetabolism\">Cardiovascular Health and Metabolism<\/h3> <p>Chronic sleeplessness can disturb appetite hormones, raising risks for weight gain and, over the long haul, heart and metabolic diseases like diabetes or hypertension. The relationship between sleep and blood pressure is well documented\u2014good sleep lets the heart rest and recover.<\/p> <h2 id=\"whathappenswhensleepislacking\">What Happens When Sleep Is Lacking?<\/h2> <h3 id=\"immediateandcumulativehealthrisks\">Immediate and Cumulative Health Risks<\/h3> <p>Missed hours affect more than mood. Immunity weakens, metabolic control falters, and mental health issues like anxiety and depression become more likely. Small, frequent deficits accumulate into &#8220;sleep debt,&#8221; a persistent drag on family vitality.<\/p> <h3 id=\"attentionsafetyanddailylife\">Attention, Safety, and Daily Life<\/h3> <p>Unslept brains are poorly equipped for focus\u2014raising the risk of mishaps at home, on the road, and at school. Irritability, poor judgment, and conflicts can easily follow, disrupting harmonious family interactions.<\/p> <h3 id=\"longtermrepercussions\">Long-Term Repercussions<\/h3> <p>Persistent sleep debt is associated with higher rates of cardiovascular disease, metabolic imbalances, immune weakness, and reduced satisfaction with daily life. Early intervention, when warning signs appear, is a strong predictor of positive change.<\/p> <h2 id=\"buildinghealthysleephabitsforthewholefamily\">Building Healthy Sleep Habits for the Whole Family<\/h2> <h3 id=\"sleephygieneritualsandroutines\">Sleep Hygiene: Rituals and Routines<\/h3> <p>Consistent sleep schedules anchor the body clock. Gentle bedtime routines\u2014like reading, soft music, or warmth from a bath\u2014signal that sleep is near. Avoid caffeine or heavy meals before sleep, and use bedrooms only for rest and relaxation.<\/p> <h3 id=\"theoptimalsleepenvironment\">The Optimal Sleep Environment<\/h3> <p>A dark, quiet room (blackout curtains and white noise can be game-changers), cool temperatures, and cozy bedding set the stage for deep sleep. Electronics, with their <strong>blue light<\/strong> emissions, should go off at least an hour before bed to support natural melatonin surges.<\/p> <h3 id=\"structuredroutinesbringcalm\">Structured Routines Bring Calm<\/h3> <p>Daily predictability\u2014fixed wake and sleep times, recurring bedtime cues\u2014benefits both children and adults. For younger children, stories or a shared review of the day can ease the transition to sleep, while teens and adults benefit from non-stimulating wind-down rituals.<\/p> <h3 id=\"dietsubstancesandthedigitaldilemma\">Diet, Substances, and the Digital Dilemma<\/h3> <p>Balanced nutrition helps sleep, but late-night heavy meals or caffeine act as saboteurs. Alcohol, despite its sedative effects, can fracture sleep cycles. Screens remain a top disruptor\u2014swapping late device time for reading can improve both falling asleep and sleep quality.<\/p> <h3 id=\"tamingscreensandencouragingrelaxation\">Taming Screens and Encouraging Relaxation<\/h3> <p>Reducing screen exposure before bed\u2014especially for children\u2014restores melatonin balance. Quiet play, meditation, or listening to soothing music are gentle ways to transition from the bustling energy of the day to sleep\u2019s doorstep.<\/p> <h2 id=\"adaptingtolifesshiftingrhythms\">Adapting to Life\u2019s Shifting Rhythms<\/h2> <h3 id=\"navigatingchangingschedulesandstress\">Navigating Changing Schedules and Stress<\/h3> <p>Shift work, travel, or family upheavals can shift sleep timing. Gradually adjusting routines, seeking out morning sunlight, and using blackout shades for daytime sleep can help recalibrate circadian rhythms.<\/p> <h3 id=\"theroleofexerciseandnapping\">The Role of Exercise and Napping<\/h3> <p>Regular physical activity supports <a href=\"https:\/\/heloa.app\/en\/blog\/parents\/sleep\/improve-sleep\">better sleep<\/a>, but save intense workouts for earlier in the day. For children, naps are an energy booster; for adults, short power naps (20\u201330 minutes) can refresh without stealing from <a href=\"https:\/\/heloa.app\/en\/blog\/parents\/sleep\/sleep-environment-family\">nighttime sleep<\/a>.<\/p> <h2 id=\"whenprofessionaladvicebecomeshelpful\">When Professional Advice Becomes Helpful<\/h2> <h3 id=\"howsleepisassessed\">How Sleep Is Assessed<\/h3> <p>If sleep troubles persist, physicians may start with a detailed account of sleep and awake habits, sometimes adding sleep diaries or questionnaires. For particular symptoms\u2014such as heavy snoring, unusual behaviors, or unrefreshing sleep\u2014overnight studies at clinics might be suggested to monitor brain waves, movement, breathing, and heart rhythm.<\/p> <h3 id=\"treatmentpathways\">Treatment Pathways<\/h3> <p>Behavioral therapies, such as <strong>CBT-I<\/strong> (cognitive behavioral therapy for insomnia), top the list for persistent sleep issues. In sleep apnea, devices that support breathing during sleep (CPAP) can be life-changing. Medication or supplements may occasionally assist, but only under professional oversight.<\/p> <h3 id=\"whentoseekevaluation\">When to Seek Evaluation<\/h3> <p>Some signs\u2014loud gasping, regular night terrors, persistent insomnia, significant mood or attention changes\u2014are best discussed directly with a healthcare professional. Prompt involvement leads to better outcomes for both health and day-to-day life.<\/p> <h2 id=\"rethinkingsleepbeyondmythsandoldwivestales\">Rethinking Sleep: Beyond Myths and Old Wives\u2019 Tales<\/h2> <ul> <li>Sleeping longer on weekends doesn\u2019t erase \u201csleep debt.\u201d Consistency matters more.<\/li> <li>Eight hours is a guideline, not a law of nature. Listen to individual signs of over- or under-sleeping.<\/li> <li>Both how much and how well you sleep determine overall health.<\/li> <li>Alcohol isn\u2019t a shortcut\u2014it fragments the deeper parts of sleep.<\/li> <li>Older adults need as much rest as younger ones, but often face lighter and more disrupted nights.<\/li> <\/ul> <p><strong>Understanding sleep<\/strong> means adapting wisdom to your family\u2019s unique rhythms and needs\u2014not chasing a \u201cone size fits all\u201d solution.<\/p> <h2 id=\"sleepacrossculturesandhistory\">Sleep Across Cultures and History<\/h2> <p>Around the world, sleep traditions vary. Biphasic sleep (two separate periods), mid-afternoon siestas, or communal sleeping arrangements are not only accepted but common in many cultures. Japan, for instance, embraces public napping. These traditions shape how families approach rest\u2014and reveal sleep\u2019s adaptability.<\/p> <p>Attitudes continually evolve\u2014modern lighting, social pressures, and nontraditional work patterns now challenge sleep in ways previous generations never imagined. Still, cultural values surrounding sleep help shape healthy routines and expectations.<\/p> <p>Throughout history, <strong>understanding sleep<\/strong> has sparked artists, poets, scientists, and philosophers. Dreams, the movement between wakefulness and sleep, have inspired a search for meaning and creativity\u2014a reminder that sleep isn\u2019t merely functional but deeply tied to human experience.<\/p> <h2 id=\"thefutureinnovationandimpact\">The Future: Innovation and Impact<\/h2> <p>Emerging research is mapping sleep\u2019s influence down to the molecular level. Breakthroughs in sleep technology\u2014<strong>wearable devices<\/strong>, AI-based trackers\u2014now offer immediate feedback, helping parents fine-tune routines. Medical advances, such as precision treatments for apnea or insomnia, promise increasingly effective support. Societal recognition of sleep\u2019s foundational value is growing, with more schools, employers, and policymakers shaping environments that truly support rest.<\/p> <h2 id=\"keytakeaways\">Key Takeaways<\/h2> <ul> <li><strong>Understanding sleep<\/strong> is essential\u2014needs change with age, genetics, and environment.<\/li> <li><a href=\"https:\/\/heloa.app\/en\/blog\/parents\/sleep\/sleep-physiology\">Healthy sleep<\/a> supports physical growth, memory formation, emotional balance, immune function, and daily performance.<\/li> <li>Prioritizing routines, calm environments, consistent schedules, and informed responses to challenges fosters better sleep for every family member.<\/li> <li>Warning signs\u2014persistent night waking, gasping, significant daytime tiredness, or mood changes\u2014deserve timely professional input.<\/li> <li>There is robust support available for every family\u2014from your trusted healthcare provider, to online resources, to specialized sleep clinics.<\/li> <li>For tailored guidance and free health questionnaires for children, download the <a href=\"https:\/\/app.adjust.com\/1g586ft8\" target=\"_blank\" rel=\"noopener\">Heloa app<\/a> to support your family\u2019s journey toward healthy sleep.<\/li> <\/ul> <p>Nurturing an environment where sleep is respected\u2014supported by an understanding of its physiological, emotional, and cultural dimensions\u2014empowers families not only to rest, but to flourish.<\/p> <h2 id=\"questionsparentsask\">Questions Parents Ask<\/h2> <h3 id=\"howcanihelpmychildtransitionmoresmoothlybetweensleepstages\">How can I help my child transition more smoothly between sleep stages?<\/h3> <p>Transitions between the stages of sleep can sometimes cause brief awakenings or restlessness, especially in children. To help your child experience smoother transitions, try to create a consistent and calming bedtime routine. This might include quiet activities such as reading or listening to gentle music before bed. A comfortable sleep environment\u2014dim lighting, a cozy bed, and minimal noise\u2014can also do wonders. Rassurez-vous, occasional night waking is common and often improves with age and routine. If you notice frequent or distressing awakenings, it may be helpful to discuss this with your pediatrician for tailored advice.<\/p> <h3 id=\"canimprovingsleepqualitysupportmychildslearningandmemory\">Can improving sleep quality support my child\u2019s learning and memory?<\/h3> <p>Absolutely\u2014good sleep plays an essential role in your child\u2019s ability to learn and remember new things. During certain stages of sleep, particularly deep and REM sleep, the brain processes and consolidates new information and experiences. This means routines that support restful sleep\u2014like keeping a regular sleep schedule and ensuring a quiet, relaxing environment\u2014can make it easier for your child to absorb and recall what they\u2019ve learned during the day. If your child struggles with focus or memory, consider looking at sleep patterns as one possible factor, always in a non-judgmental way.<\/p> <h3 id=\"aretherenaturalwaystoencouragehealthysleepforthewholefamily\">Are there natural ways to encourage healthy sleep for the whole family?<\/h3> <p>Small, gentle changes often have a big impact on sleep quality. Encouraging exposure to natural light during the day and limiting screens before bedtime can help everyone&#8217;s internal clocks stay on track. Try establishing a family wind-down ritual\u2014like stretching, reading, or sharing highlights from the day\u2014as a comforting way to signal bedtime. Remember, every family is unique, and it\u2019s completely normal to experiment with different routines until you find what works best for yours. If sleep challenges continue, seeking support can bring new ideas and reassurance.<\/p> <p><img decoding=\"async\" src=\"\" width=\"628\" alt=\"\"><\/p> <p><strong>Further reading:<\/strong><\/p> <ul> <li><a href=\"https:\/\/www.ninds.nih.gov\/health-information\/public-education\/brain-basics\/brain-basics-understanding-sleep\" target=\"_blank\" rel=\"noopener\">Brain Basics: Understanding Sleep<\/a><\/li> <li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK526132\/\" target=\"_blank\" rel=\"noopener\">Physiology, Sleep Stages &#8211; StatPearls<\/a><\/li> <\/ul>","protected":false},"excerpt":{"rendered":"<p>Understanding sleep empowers families. Explore science-backed tips, healthy habits, and unique benefits to nurture restful nights for all ages.<\/p>\n","protected":false},"author":4,"featured_media":5718,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","rank_math_title":"Understanding sleep: essentials for family well-being and healthy sleep routines","rank_math_description":"Understanding sleep empowers families. 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