{"id":346845,"date":"2025-06-12T10:15:08","date_gmt":"2025-06-12T08:15:08","guid":{"rendered":"https:\/\/atena.sk\/blog\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/"},"modified":"2025-06-12T10:17:08","modified_gmt":"2025-06-12T08:17:08","slug":"ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams","status":"publish","type":"post","link":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/","title":{"rendered":"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams"},"content":{"rendered":"\n<p>Gerai i\u0161simiegoti svarbu visiems. Vyresnio am\u017eiaus \u017emon\u0117ms jis ypa\u010d svarbus sveikatai ir bendrai savijautai. Kokybi\u0161kas miegas padeda pagerinti atmint\u012f, nuotaik\u0105 ir bendr\u0105 fizin\u0119 sveikat\u0105. Nuoseklus ir ramus vakaro re\u017eimas gali tur\u0117ti didel\u0119 reik\u0161m\u0119. Ji signalizuoja k\u016bnui ir protui, kad laikas sul\u0117tinti temp\u0105 ir pasiruo\u0161ti poilsiui.    <\/p>\n\n<!--more-->\n\n<h2 class=\"wp-block-heading\"><strong>Tvarkara\u0161\u010dio galia<\/strong><\/h2>\n\n<p>Reguliarus miego grafikas yra sveikos dienotvark\u0117s pagrindas. \u0116jimas miegoti ir k\u0117limasis kasdien tuo pa\u010diu metu padeda sureguliuoti organizmo vidin\u012f laikrod\u012f. Taip lengviau u\u017emigti nakt\u012f ir atsibusti \u017evaliam. Laikykit\u0117s \u0161io grafiko net ir savaitgaliais. Nuoseklumas sustiprina nat\u016bral\u0173 miego ir budrumo cikl\u0105.    <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Sukurkite rami\u0105 erdv\u0119 miegui<\/strong><\/h2>\n\n<p>Miegamojo aplinka labai svarbi miego kokybei. Padarykite kambar\u012f ramiu prieglobs\u010diu. Laikykite j\u012f v\u0117s\u0173, tams\u0173 ir tyl\u0173. U\u017etemdomosios u\u017euolaidos gali u\u017estoti bla\u0161kan\u010di\u0105 \u0161vies\u0105. Baltojo triuk\u0161mo generatorius gali u\u017ego\u017eti garsus, kurie gali trukdyti miegoti. Pasir\u016bpinkite, kad lova ir pagalv\u0117s b\u016bt\u0173 patogios ir suteikt\u0173 atram\u0105. Tvarkingas, neperkrautas kambarys taip pat skatina ramyb\u0117s poj\u016bt\u012f.      <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Atsipalaidavimo veikla prie\u0161 mieg\u0105<\/strong><\/h2>\n\n<p>Atsipalaidavimas prie\u0161 mieg\u0105 padeda lengviau u\u017emigti. Venkite stimuliuojan\u010dios veiklos, pavyzd\u017eiui, naujien\u0173 \u017ei\u016br\u0117jimo ar naudojimosi kompiuteriu. Vietoj to rinkit\u0117s raminan\u010di\u0105 veikl\u0105. Knygos skaitymas, raminan\u010dios muzikos klausymas arba \u0161ilta vonia gali pad\u0117ti k\u016bnui atsipalaiduoti. \u0160veln\u016bs tempimo ar gilaus kv\u0117pavimo pratimai taip pat gali suma\u017einti \u012ftamp\u0105 ir paruo\u0161ti k\u016bn\u0105 poilsiui.    <\/p>\n\n<h2 class=\"wp-block-heading\"><strong>S\u0105moningas valgymas ir g\u0117rimas<\/strong><\/h2>\n\n<p>Tai, k\u0105 senjorai valgo ir geria vakare, gali tur\u0117ti \u012ftakos j\u0173 miegui. Geriausia prie\u0161 pat mieg\u0105 vengti dideli\u0173 valgi\u0173. Sunkus ar a\u0161trus maistas gali sukelti diskomfort\u0105 ir r\u0117men\u012f. Likus kelioms valandoms iki miego taip pat reik\u0117t\u0173 vengti kofeino ir alkoholio. Jei kamuoja alkis, verta lengvai u\u017ek\u0105sti, pavyzd\u017eiui, banan\u0105 ar nedidel\u012f duben\u0117l\u012f avi\u017eini\u0173 dribsni\u0173. \u0160iltas g\u0117rimas be kofeino, pavyzd\u017eiui, \u017eoleli\u0173 arbata, gali labai nuraminti.     <\/p>\n\n<p>Geras miegas yra pagrindin\u0117 sveiko ir laimingo gyvenimo dalis. Norint susikurti raminan\u010di\u0105 vakaro rutin\u0105, reikia \u0161iek tiek pastang\u0173, ta\u010diau nauda yra didel\u0117. <\/p>\n\n<p>\u201e<a href=\"https:\/\/atena.org\">Atena\u201c supranta , <\/a>kokia svarbi senjor\u0173 gerov\u0117. Kokybi\u0161kas nakties poilsis yra b\u016btinas, kad slaugytojai ir glob\u0117jai, kuriuos sujungiame su \u0161eimomis, i\u0161likt\u0173 \u017eval\u016bs ir pasireng\u0119 teikti geriausi\u0105 \u012fmanom\u0105 pagalb\u0105. Jei ie\u0161kote atsidavusi\u0173 ir pails\u0117jusi\u0173 slaugytoj\u0173, susisiekite su mumis ir raskite tobul\u0105 sprendim\u0105, atitinkant\u012f j\u016bs\u0173 \u0161eimos poreikius.  <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nuosekli vakaro rutina yra labai svarbi vyresnio am\u017eiaus \u017emoni\u0173 miegui pagerinti. M\u016bs\u0173 straipsnyje pateikiami lengvai \u012fgyvendinami patarimai, kaip susikurti ram\u0173 ir atpalaiduojant\u012f miego grafik\u0105. Su\u017einokite, kaip pad\u0117ti savo artimiesiems pails\u0117ti taip, kaip jie nusipeln\u0117 &#8211; nuo ramios miegamojo aplinkos iki d\u0117mesingo valgymo.  <\/p>\n","protected":false},"author":20,"featured_media":346822,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[243,335],"tags":[],"acf":{"facebookpost":"M\u016bs\u0173 mylimiems senjorams labai svarbu gerai i\u0161simiegoti! \ud83d\ude34 Raminanti vakaro rutina gali labai pakeisti situacij\u0105. Perskaitykite m\u016bs\u0173 naujausi\u0105 straipsn\u012f su patarimais, kaip ramiai u\u017ebaigti dien\u0105. #SeniorCare #QualitySleep #EveningRoutine   ","popis_socialneho_obrazku":"4 patarimai, kaip geriau i\u0161simiegoti vyresnio am\u017eiaus \u017emon\u0117ms"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams - At\u0117n\u0173 tinklara\u0161tis<\/title>\n<meta name=\"description\" content=\"Su\u017einokite, kaip sukurti patogi\u0105 ir raminan\u010di\u0105 senjor\u0173 vakaro rutin\u0105. Atraskite paprast\u0173 patarim\u0173, kaip pagerinti miego kokyb\u0119.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams - At\u0117n\u0173 tinklara\u0161tis\" \/>\n<meta property=\"og:description\" content=\"Raminanti vakaro rutina labai naudinga senjorams, nes pagerina j\u0173 miego kokyb\u0119. Pagrindiniai elementai yra nuoseklus miego ir budrumo ciklas ir rami bei tamsi aplinka miegui. Kad naktis b\u016bt\u0173 ramesn\u0117, taip pat svarbu prie\u0161 mieg\u0105 vengti stimuliatori\u0173, pavyzd\u017eiui, kofeino.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\" \/>\n<meta property=\"og:site_name\" content=\"At\u0117n\u0173 tinklara\u0161tis\" \/>\n<meta property=\"article:published_time\" content=\"2025-06-12T08:15:08+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-12T08:17:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/insta-post-56.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"630\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Marin Nedelev\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Marin Nedelev\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"NewsArticle\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\"},\"author\":{\"name\":\"Marin Nedelev\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\"},\"headline\":\"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams\",\"datePublished\":\"2025-06-12T08:15:08+00:00\",\"dateModified\":\"2025-06-12T08:17:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\"},\"wordCount\":404,\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#organization\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"articleSection\":[\"Klientai\",\"Slauga\"],\"inLanguage\":\"lt-LT\"},{\"@type\":[\"WebPage\",\"ItemPage\"],\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\",\"url\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\",\"name\":\"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams - At\u0117n\u0173 tinklara\u0161tis\",\"isPartOf\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"datePublished\":\"2025-06-12T08:15:08+00:00\",\"dateModified\":\"2025-06-12T08:17:08+00:00\",\"description\":\"Su\u017einokite, kaip sukurti patogi\u0105 ir raminan\u010di\u0105 senjor\u0173 vakaro rutin\u0105. Atraskite paprast\u0173 patarim\u0173, kaip pagerinti miego kokyb\u0119.\",\"breadcrumb\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#breadcrumb\"},\"inLanguage\":\"lt-LT\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"lt-LT\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage\",\"url\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"contentUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg\",\"width\":2780,\"height\":1564,\"caption\":\"sp\u00e1nok\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/atena.sk\/blog\/lt\/pasirinkite-tinklarasciu-skyriu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#website\",\"url\":\"https:\/\/atena.sk\/blog\/lt\/\",\"name\":\"At\u0117n\u0173 tinklara\u0161tis\",\"description\":\"Tinklara\u0161tis bendrov\u0117s atena\",\"publisher\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/atena.sk\/blog\/lt\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"lt-LT\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#organization\",\"name\":\"ATENA\",\"url\":\"https:\/\/atena.sk\/blog\/lt\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"lt-LT\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png\",\"contentUrl\":\"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png\",\"width\":3543,\"height\":3543,\"caption\":\"ATENA\"},\"image\":{\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168\",\"name\":\"Marin Nedelev\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"lt-LT\",\"@id\":\"https:\/\/atena.sk\/blog\/lt\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g\",\"caption\":\"Marin Nedelev\"},\"url\":\"https:\/\/atena.sk\/blog\/lt\/author\/marin-nedelev\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams - At\u0117n\u0173 tinklara\u0161tis","description":"Su\u017einokite, kaip sukurti patogi\u0105 ir raminan\u010di\u0105 senjor\u0173 vakaro rutin\u0105. Atraskite paprast\u0173 patarim\u0173, kaip pagerinti miego kokyb\u0119.","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:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/","og_locale":"lt_LT","og_type":"article","og_title":"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams - At\u0117n\u0173 tinklara\u0161tis","og_description":"Raminanti vakaro rutina labai naudinga senjorams, nes pagerina j\u0173 miego kokyb\u0119. Pagrindiniai elementai yra nuoseklus miego ir budrumo ciklas ir rami bei tamsi aplinka miegui. Kad naktis b\u016bt\u0173 ramesn\u0117, taip pat svarbu prie\u0161 mieg\u0105 vengti stimuliatori\u0173, pavyzd\u017eiui, kofeino.","og_url":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/","og_site_name":"At\u0117n\u0173 tinklara\u0161tis","article_published_time":"2025-06-12T08:15:08+00:00","article_modified_time":"2025-06-12T08:17:08+00:00","og_image":[{"width":1200,"height":630,"url":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/insta-post-56.png","type":"image\/png"}],"author":"Marin Nedelev","twitter_misc":{"Written by":"Marin Nedelev","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"NewsArticle","@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#article","isPartOf":{"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/"},"author":{"name":"Marin Nedelev","@id":"https:\/\/atena.sk\/blog\/lt\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168"},"headline":"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams","datePublished":"2025-06-12T08:15:08+00:00","dateModified":"2025-06-12T08:17:08+00:00","mainEntityOfPage":{"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/"},"wordCount":404,"publisher":{"@id":"https:\/\/atena.sk\/blog\/lt\/#organization"},"image":{"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage"},"thumbnailUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","articleSection":["Klientai","Slauga"],"inLanguage":"lt-LT"},{"@type":["WebPage","ItemPage"],"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/","url":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/","name":"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams - At\u0117n\u0173 tinklara\u0161tis","isPartOf":{"@id":"https:\/\/atena.sk\/blog\/lt\/#website"},"primaryImageOfPage":{"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage"},"image":{"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage"},"thumbnailUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","datePublished":"2025-06-12T08:15:08+00:00","dateModified":"2025-06-12T08:17:08+00:00","description":"Su\u017einokite, kaip sukurti patogi\u0105 ir raminan\u010di\u0105 senjor\u0173 vakaro rutin\u0105. Atraskite paprast\u0173 patarim\u0173, kaip pagerinti miego kokyb\u0119.","breadcrumb":{"@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#breadcrumb"},"inLanguage":"lt-LT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/"]}]},{"@type":"ImageObject","inLanguage":"lt-LT","@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#primaryimage","url":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","contentUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2025\/06\/AdobeStock_901348331-scaled.jpg","width":2780,"height":1564,"caption":"sp\u00e1nok"},{"@type":"BreadcrumbList","@id":"https:\/\/atena.sk\/blog\/lt\/ramaus-miego-vadovas-kuriant-raminancia-vakaro-rutina-senjorams\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/atena.sk\/blog\/lt\/pasirinkite-tinklarasciu-skyriu\/"},{"@type":"ListItem","position":2,"name":"Ramaus miego vadovas: Kuriant raminan\u010di\u0105 vakaro rutin\u0105 senjorams"}]},{"@type":"WebSite","@id":"https:\/\/atena.sk\/blog\/lt\/#website","url":"https:\/\/atena.sk\/blog\/lt\/","name":"At\u0117n\u0173 tinklara\u0161tis","description":"Tinklara\u0161tis bendrov\u0117s atena","publisher":{"@id":"https:\/\/atena.sk\/blog\/lt\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/atena.sk\/blog\/lt\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"lt-LT"},{"@type":"Organization","@id":"https:\/\/atena.sk\/blog\/lt\/#organization","name":"ATENA","url":"https:\/\/atena.sk\/blog\/lt\/","logo":{"@type":"ImageObject","inLanguage":"lt-LT","@id":"https:\/\/atena.sk\/blog\/lt\/#\/schema\/logo\/image\/","url":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png","contentUrl":"https:\/\/atena.sk\/blog\/wp-content\/uploads\/2022\/08\/logo.png","width":3543,"height":3543,"caption":"ATENA"},"image":{"@id":"https:\/\/atena.sk\/blog\/lt\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/atena.sk\/blog\/lt\/#\/schema\/person\/0ae6c6390563d6555f91b0db4767e168","name":"Marin Nedelev","image":{"@type":"ImageObject","inLanguage":"lt-LT","@id":"https:\/\/atena.sk\/blog\/lt\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/c7908085eb1039e4706a94fc58b04d66?s=96&d=mm&r=g","caption":"Marin Nedelev"},"url":"https:\/\/atena.sk\/blog\/lt\/author\/marin-nedelev\/"}]}},"_links":{"self":[{"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/posts\/346845"}],"collection":[{"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/users\/20"}],"replies":[{"embeddable":true,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/comments?post=346845"}],"version-history":[{"count":1,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/posts\/346845\/revisions"}],"predecessor-version":[{"id":346848,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/posts\/346845\/revisions\/346848"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/media\/346822"}],"wp:attachment":[{"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/media?parent=346845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/categories?post=346845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atena.sk\/blog\/lt\/wp-json\/wp\/v2\/tags?post=346845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}