{"id":667,"date":"2026-02-01T08:23:49","date_gmt":"2026-02-01T07:23:49","guid":{"rendered":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/?p=667"},"modified":"2026-02-01T18:41:27","modified_gmt":"2026-02-01T17:41:27","slug":"sommeil-quelques-conseils","status":"publish","type":"post","link":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/?p=667","title":{"rendered":"Sommeil : quelques conseils"},"content":{"rendered":"<p data-start=\"470\" data-end=\"823\">Nous avons vu dans des articles pr\u00e9c\u00e9dents que la <a href=\"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/?p=622\" target=\"_blank\" rel=\"noopener\"><strong data-start=\"520\" data-end=\"532\">quantit\u00e9<\/strong><\/a> comme la <strong data-start=\"542\" data-end=\"564\"><a href=\"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/?p=647\" target=\"_blank\" rel=\"noopener\">qualit\u00e9<\/a> du sommeil<\/strong> sont deux facteurs ind\u00e9pendants influen\u00e7ant \u00e0 la fois le <strong data-start=\"622\" data-end=\"644\">risque de blessure<\/strong> et la <strong data-start=\"651\" data-end=\"675\">performance sportive<\/strong>, notamment la probabilit\u00e9 de d\u00e9faite en comp\u00e9tition. Mais <strong data-start=\"736\" data-end=\"776\">conseiller de dormir plus et mieux<\/strong>\u00a0est souvent <strong data-start=\"789\" data-end=\"822\">plus facile \u00e0 dire qu\u2019\u00e0 faire<\/strong>.<\/p>\n<p data-start=\"825\" data-end=\"951\">Voyons donc plus pr\u00e9cis\u00e9ment <strong data-start=\"854\" data-end=\"875\">quelles habitudes<\/strong> peuvent vous aider \u00e0 <strong data-start=\"897\" data-end=\"933\">am\u00e9liorer la dur\u00e9e et la qualit\u00e9<\/strong> de votre sommeil. Voici 9 conseils pour am\u00e9liorer votre sommeil.<\/p>\n<h3 data-start=\"958\" data-end=\"1004\">1. \u00c9vitez les stimulants en fin de journ\u00e9e<\/h3>\n<p data-start=\"1006\" data-end=\"1074\">Une r\u00e8gle simple et largement diffus\u00e9e est celle du <span style=\"color: #317bb5;\"><strong data-start=\"1058\" data-end=\"1072\">10-3-2-1-0<\/strong><\/span> :<\/p>\n<ul data-start=\"1076\" data-end=\"2385\">\n<li data-start=\"1076\" data-end=\"1266\">\n<p data-start=\"1078\" data-end=\"1266\"><strong data-start=\"1078\" data-end=\"1108\">10 heures avant le coucher<\/strong> \u2192 plus de caf\u00e9ine (caf\u00e9, th\u00e9, boissons \u00e9nergisantes, chocolat\u2026), plus de tabac, \u2026. La caf\u00e9ine bloque les r\u00e9cepteurs de l\u2019ad\u00e9nosine, mol\u00e9cule qui favorise l\u2019endormissement.<\/p>\n<\/li>\n<li data-start=\"1268\" data-end=\"1660\">\n<p data-start=\"1270\" data-end=\"1660\"><strong data-start=\"1270\" data-end=\"1299\">3 heures avant le coucher<\/strong> \u2192 pas de repas copieux ni d\u2019alcool.<br data-start=\"1335\" data-end=\"1338\" \/>L\u2019alimentation influence directement la qualit\u00e9 du sommeil. Les repas lourds retardent l\u2019endormissement, et se coucher le ventre plein peut provoquer des br\u00fblures d\u2019estomac. L\u2019alcool, s\u2019il facilite l\u2019endormissement, <strong data-start=\"1564\" data-end=\"1596\">perturbe le cycle du sommeil<\/strong> (notamment la phase paradoxale) et <strong data-start=\"1632\" data-end=\"1659\">aggrave les ronflements<\/strong>.<\/p>\n<\/li>\n<li data-start=\"1662\" data-end=\"1971\">\n<p data-start=\"1664\" data-end=\"1971\"><strong data-start=\"1664\" data-end=\"1693\">2 heures avant le coucher<\/strong> \u2192 pas d\u2019activit\u00e9 physique intense.<br data-start=\"1728\" data-end=\"1731\" \/>L\u2019exercice r\u00e9gulier am\u00e9liore la qualit\u00e9 du sommeil, mais un effort soutenu trop tardif <strong data-start=\"1820\" data-end=\"1867\">retarde la baisse de temp\u00e9rature corporelle<\/strong> et <strong data-start=\"1871\" data-end=\"1899\">retarde l\u2019endormissement<\/strong>. Les \u00e9tirements doux ou le yoga l\u00e9ger restent toutefois b\u00e9n\u00e9fiques.<\/p>\n<\/li>\n<li data-start=\"1973\" data-end=\"2243\">\n<p data-start=\"1975\" data-end=\"2243\"><strong data-start=\"1975\" data-end=\"2003\">1 heure avant le coucher<\/strong> \u2192 \u00e9loignez-vous des \u00e9crans.<br data-start=\"2031\" data-end=\"2034\" \/>La <strong data-start=\"2039\" data-end=\"2056\">lumi\u00e8re bleue<\/strong> \u00e9mise par les \u00e9crans <strong data-start=\"2078\" data-end=\"2115\">inhibe la s\u00e9cr\u00e9tion de m\u00e9latonine<\/strong>, l\u2019hormone du sommeil. De plus, les contenus stimulants (actualit\u00e9s, r\u00e9seaux sociaux, jeux) maintiennent l\u2019esprit en \u00e9veil.<\/p>\n<\/li>\n<li data-start=\"2245\" data-end=\"2385\">\n<p data-start=\"2247\" data-end=\"2385\"><strong data-start=\"2247\" data-end=\"2252\">0<\/strong> \u2192 n\u2019appuyez pas sur le <strong data-start=\"2276\" data-end=\"2295\">bouton \u201csnooze\u201d<\/strong> le matin.<br data-start=\"2305\" data-end=\"2308\" \/>Les micro-siestes r\u00e9p\u00e9t\u00e9es fragmentent le sommeil et alt\u00e8rent la vigilance.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2387\" data-end=\"2541\">\ud83d\udca1 \u00c9vitez \u00e9galement les <strong data-start=\"2411\" data-end=\"2446\">siestes trop longues (&gt; 20 min)<\/strong> ou <strong data-start=\"2450\" data-end=\"2485\">trop proches du coucher (&lt; 6 h)<\/strong>, car elles peuvent perturber l\u2019endormissement nocturne.<\/p>\n<h3 data-start=\"2548\" data-end=\"2584\">2. Contr\u00f4lez votre environnement<\/h3>\n<p data-start=\"2586\" data-end=\"2671\">Votre <strong data-start=\"2592\" data-end=\"2620\">environnement de sommeil<\/strong> influence directement la <strong data-start=\"2646\" data-end=\"2670\">qualit\u00e9 de vos nuits<\/strong>.<\/p>\n<ul data-start=\"2673\" data-end=\"3226\">\n<li data-start=\"2673\" data-end=\"2793\">\n<p data-start=\"2675\" data-end=\"2793\"><strong data-start=\"2675\" data-end=\"2690\">Temp\u00e9rature<\/strong> : maintenez votre chambre <strong data-start=\"2717\" data-end=\"2737\">fra\u00eeche (~18 \u00b0C)<\/strong>. Une temp\u00e9rature basse favorise le sommeil profond.<\/p>\n<\/li>\n<li data-start=\"2795\" data-end=\"2969\">\n<p data-start=\"2797\" data-end=\"2969\"><strong data-start=\"2797\" data-end=\"2808\">Lumi\u00e8re<\/strong> : pr\u00e9f\u00e9rez une pi\u00e8ce <strong data-start=\"2830\" data-end=\"2840\">sombre<\/strong>. Utilisez des rideaux occultants ou un masque de sommeil. M\u00eame une faible luminosit\u00e9 <strong data-start=\"2930\" data-end=\"2968\">r\u00e9duit la production de m\u00e9latonine<\/strong>.<\/p>\n<\/li>\n<li data-start=\"2971\" data-end=\"3131\">\n<p data-start=\"2973\" data-end=\"3131\"><strong data-start=\"2973\" data-end=\"2982\">Bruit<\/strong> : si n\u00e9cessaire, utilisez des <strong data-start=\"3013\" data-end=\"3036\">bouchons d\u2019oreilles<\/strong> ou un <strong data-start=\"3043\" data-end=\"3058\">bruit blanc<\/strong>.<br data-start=\"3059\" data-end=\"3062\" \/>Le silence ou les sons constants facilitent un sommeil plus stable.<\/p>\n<\/li>\n<li data-start=\"3133\" data-end=\"3226\">\n<p data-start=\"3135\" data-end=\"3226\"><strong data-start=\"3135\" data-end=\"3148\">Rangement<\/strong> : une chambre <strong data-start=\"3163\" data-end=\"3185\">ordonn\u00e9e et \u00e9pur\u00e9e<\/strong> apaise le mental et favorise la d\u00e9tente.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3233\" data-end=\"3263\">3. Exposition \u00e0 la lumi\u00e8re<\/h3>\n<p data-start=\"3265\" data-end=\"3333\">La lumi\u00e8re r\u00e9gule votre <strong data-start=\"3289\" data-end=\"3309\">rythme circadien<\/strong> (cycle veille-sommeil).<\/p>\n<ul data-start=\"3335\" data-end=\"3974\">\n<li data-start=\"3335\" data-end=\"3650\">\n<p data-start=\"3337\" data-end=\"3650\"><strong data-start=\"3337\" data-end=\"3349\">Le matin<\/strong> : exposez-vous \u00e0 la <strong data-start=\"3370\" data-end=\"3391\">lumi\u00e8re naturelle<\/strong> dans les 30 \u00e0 60 minutes suivant le r\u00e9veil. Cela <strong data-start=\"3445\" data-end=\"3482\">renforce votre horloge biologique<\/strong>, stimule la s\u00e9cr\u00e9tion de <strong data-start=\"3508\" data-end=\"3520\">cortisol<\/strong> (hormone de l\u2019\u00e9veil) et inhibe la m\u00e9latonine. M\u00eame quelques minutes \u00e0 la lumi\u00e8re du jour (balcon, fen\u00eatre ouverte) suffisent.<\/p>\n<\/li>\n<li data-start=\"3652\" data-end=\"3974\">\n<p data-start=\"3654\" data-end=\"3974\"><strong data-start=\"3654\" data-end=\"3665\">Le soir<\/strong> : r\u00e9duisez l\u2019exposition \u00e0 la <strong data-start=\"3695\" data-end=\"3719\">lumi\u00e8re artificielle<\/strong> \u2014 surtout <strong data-start=\"3730\" data-end=\"3739\">bleue<\/strong> \u2014 au moins 1 \u00e0 2 heures avant le coucher. La lumi\u00e8re bleue <strong data-start=\"3803\" data-end=\"3841\">retarde la s\u00e9cr\u00e9tion de m\u00e9latonine<\/strong> et <strong data-start=\"3845\" data-end=\"3874\">ralentit l\u2019endormissement<\/strong>. Vous pouvez utiliser des filtres de lumi\u00e8re bleue ou activer le \u201cmode nuit\u201d sur vos appareils.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3981\" data-end=\"4028\">4. Maintenez un horaire de sommeil r\u00e9gulier<\/h3>\n<p data-start=\"4030\" data-end=\"4346\">Essayez de vous <strong data-start=\"4046\" data-end=\"4102\">coucher et de vous lever \u00e0 la m\u00eame heure chaque jour<\/strong>, y compris le week-end. La r\u00e9gularit\u00e9 <strong data-start=\"4143\" data-end=\"4178\">stabilise vos rythmes hormonaux<\/strong> et <strong data-start=\"4182\" data-end=\"4219\">facilite l\u2019endormissement naturel<\/strong>. Les variations importantes (plus de 1 h 30 de d\u00e9calage) cr\u00e9ent un <strong data-start=\"4289\" data-end=\"4309\">\u201cjet lag social\u201d<\/strong> qui perturbe durablement le sommeil.<\/p>\n<h3 data-start=\"4353\" data-end=\"4387\">5. Ayez une routine de d\u00e9tente<\/h3>\n<p data-start=\"4389\" data-end=\"4438\">Cr\u00e9ez un <strong data-start=\"4398\" data-end=\"4417\">rituel apaisant<\/strong> avant le coucher :<\/p>\n<ul data-start=\"4439\" data-end=\"4580\">\n<li data-start=\"4439\" data-end=\"4464\">douche ou bain chaud,<\/li>\n<li data-start=\"4465\" data-end=\"4484\">lecture l\u00e9g\u00e8re,<\/li>\n<li data-start=\"4485\" data-end=\"4507\">respiration lente,<\/li>\n<li data-start=\"4508\" data-end=\"4523\">m\u00e9ditation,<\/li>\n<li data-start=\"4524\" data-end=\"4580\">musique ou sons relaxants (ASMR, bruits de nature\u2026).<\/li>\n<\/ul>\n<p data-start=\"4582\" data-end=\"4689\">Ces rituels signalent au cerveau que <strong data-start=\"4619\" data-end=\"4646\">la journ\u00e9e est termin\u00e9e<\/strong> et favorisent la production de m\u00e9latonine.<\/p>\n<p><strong>Douche ou un bain chaud<\/strong><\/p>\n<p data-start=\"4725\" data-end=\"4820\">Des \u00e9tudes montrent qu\u2019une <strong data-start=\"4752\" data-end=\"4809\">douche ou un bain chaud 1 \u00e0 3 heures avant le coucher<\/strong> aide \u00e0 :<\/p>\n<ul data-start=\"4821\" data-end=\"5088\">\n<li data-start=\"4821\" data-end=\"4856\"><strong data-start=\"4823\" data-end=\"4853\">acc\u00e9l\u00e9rer l\u2019endormissement<\/strong>,<\/li>\n<li data-start=\"4857\" data-end=\"5088\"><strong data-start=\"4859\" data-end=\"4894\">am\u00e9liorer la qualit\u00e9 du sommeil<\/strong>,<\/li>\n<\/ul>\n<p>en favorisant une baisse rapide de la temp\u00e9rature corporelle apr\u00e8s la sortie du bain. [1, 2]<\/p>\n<h3>6. G\u00e9rer le stress et l&rsquo;anxi\u00e9t\u00e9<\/h3>\n<p>Le <strong data-start=\"5135\" data-end=\"5145\">stress<\/strong> est une cause majeure de troubles du sommeil.<br data-start=\"5191\" data-end=\"5194\" \/>\ud83d\udc49 Essayez de <strong data-start=\"5208\" data-end=\"5228\">tenir un journal<\/strong> avant le coucher pour y noter vos pens\u00e9es ou pr\u00e9occupations : cela lib\u00e8re l\u2019esprit.<br data-start=\"5312\" data-end=\"5315\" \/>\ud83d\udc49 La <strong data-start=\"5321\" data-end=\"5335\">m\u00e9ditation<\/strong> et les <strong data-start=\"5343\" data-end=\"5371\">exercices de respiration<\/strong> (par ex. la <em data-start=\"5384\" data-end=\"5399\">box breathing<\/em> ou la <strong data-start=\"5406\" data-end=\"5443\">relaxation musculaire progressive<\/strong>) peuvent calmer le syst\u00e8me nerveux et faciliter l\u2019endormissement.<\/p>\n<h3>7. Couverture lest\u00e9e<\/h3>\n<p>Les <strong data-start=\"5546\" data-end=\"5569\">couvertures lest\u00e9es<\/strong> se sont r\u00e9v\u00e9l\u00e9es efficaces pour certaines personnes souffrant d\u2019insomnie. Des \u00e9tudes ont montr\u00e9 une <strong data-start=\"5672\" data-end=\"5699\">am\u00e9lioration du sommeil<\/strong> et une <strong data-start=\"5707\" data-end=\"5744\">r\u00e9duction de la somnolence diurne<\/strong>. Les effets les plus nets sont observ\u00e9s <strong data-start=\"5787\" data-end=\"5807\">chez les adultes<\/strong> pr\u00e9sentant de l\u2019anxi\u00e9t\u00e9 ou de l\u2019hyperactivit\u00e9.\u00a0[3, 4]<\/p>\n<h3>8. Ne restez pas au lit inutilement<\/h3>\n<p data-start=\"5998\" data-end=\"6321\">Si vous ne parvenez pas \u00e0 vous endormir <strong data-start=\"6038\" data-end=\"6063\">apr\u00e8s 20 \u00e0 30 minutes<\/strong>, <strong data-start=\"6065\" data-end=\"6079\">levez-vous<\/strong> et faites une activit\u00e9 calme (lecture, musique douce, respiration).<br data-start=\"6147\" data-end=\"6150\" \/>\u00c9vitez de <strong data-start=\"6160\" data-end=\"6180\">regarder l\u2019heure<\/strong>, cela cr\u00e9e du stress et rend l&rsquo;endormissement plus difficile. N\u2019utilisez le lit <strong data-start=\"6225\" data-end=\"6263\">que pour dormir ou pour l\u2019intimit\u00e9<\/strong>, afin de renforcer l\u2019association mentale <em data-start=\"6305\" data-end=\"6320\">lit = sommeil<\/em>.<\/p>\n<h3 data-start=\"6328\" data-end=\"6377\">9. Compl\u00e9ments et causes m\u00e9dicales possibles<\/h3>\n<p data-start=\"6379\" data-end=\"6477\">Si, malgr\u00e9 ces conseils, vous continuez \u00e0 avoir des difficult\u00e9s de sommeil, cela peut \u00eatre li\u00e9 \u00e0 :<\/p>\n<ul data-start=\"6478\" data-end=\"6660\">\n<li data-start=\"6478\" data-end=\"6530\">un <strong data-start=\"6483\" data-end=\"6506\">manque en magn\u00e9sium<\/strong> ou en <strong data-start=\"6513\" data-end=\"6527\">m\u00e9latonine<\/strong>,<\/li>\n<li data-start=\"6531\" data-end=\"6607\">des <strong data-start=\"6537\" data-end=\"6564\">troubles psychologiques<\/strong> (anxi\u00e9t\u00e9, stress chronique, d\u00e9pression),<\/li>\n<li data-start=\"6608\" data-end=\"6660\">ou des <strong data-start=\"6617\" data-end=\"6659\">probl\u00e8mes personnels ou professionnels<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"6662\" data-end=\"6903\">Dans ce cas, <strong data-start=\"6675\" data-end=\"6702\">consultez votre m\u00e9decin<\/strong>.<br data-start=\"6703\" data-end=\"6706\" \/>Il pourra v\u00e9rifier vos taux sanguins, \u00e9valuer votre situation et proposer un suivi adapt\u00e9 : alimentation, compl\u00e9ments, ou orientation vers un <strong data-start=\"6848\" data-end=\"6869\">centre du sommeil<\/strong> ou un <strong data-start=\"6876\" data-end=\"6902\">psychologue sp\u00e9cialis\u00e9<\/strong>.<\/p>\n<h6>Sources<\/h6>\n<ol>\n<li>Kanda et al. \u2013 \u00ab\u00a0<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s004210050560#citeas\" target=\"_blank\" rel=\"noopener\"><em>Bathing before sleep in the young and in the elderly<\/em><\/a>\u00a0\u00bb (Eur J Appl Physiol 80, 71\u201375 (1999))<\/li>\n<li>Haghayegh et al. \u2013 \u00ab\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31102877\/\" target=\"_blank\" rel=\"noopener\"><em>Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis<\/em><\/a>\u00a0\u00bb (Sleep Med Rev. 2019 Aug:46:124-135)<\/li>\n<li>Ekholm et al. \u2013 \u00ab\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32536366\/\" target=\"_blank\" rel=\"noopener\"><em>A randomized controlled study of weighted chain blankets for insomnia in psychiatric disorders<\/em><\/a>\u00a0\u00bb (J Clin Sleep Med. 2020 Sep 15;16(9):1567-1577)<\/li>\n<li>Yu et al. \u2013 \u00ab\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38686123\/\" target=\"_blank\" rel=\"noopener\"><em>The effect of weighted blankets on sleep and related disorders: a brief review<\/em><\/a>\u00a0\u00bb (Front Psychiatry. 2024 Apr 15:15:1333015)<\/li>\n<li>Abbasi et al. \u2013 \u00ab\u00a0<em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23853635\/\" target=\"_blank\" rel=\"noopener\">The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial<\/a><\/em>\u00a0\u00bb (J Res Med Sci. 2012 Dec;17(12):1161-9)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Nous avons vu dans des articles pr\u00e9c\u00e9dents que la quantit\u00e9 comme la qualit\u00e9 du sommeil sont deux facteurs ind\u00e9pendants influen\u00e7ant \u00e0 la fois le risque de blessure et la performance sportive, notamment la probabilit\u00e9 de d\u00e9faite en comp\u00e9tition. Mais conseiller de dormir plus et mieux\u00a0est souvent plus facile \u00e0 dire qu\u2019\u00e0 faire. Voyons donc plus &hellip; <a href=\"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/?p=667\" class=\"more-link\">Continuer la lecture<span class=\"screen-reader-text\"> de &laquo;&nbsp;Sommeil : quelques conseils&nbsp;&raquo;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":671,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,15],"tags":[],"class_list":["post-667","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaching","category-sciences"],"_links":{"self":[{"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/posts\/667","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=667"}],"version-history":[{"count":26,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/posts\/667\/revisions"}],"predecessor-version":[{"id":703,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/posts\/667\/revisions\/703"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=\/wp\/v2\/media\/671"}],"wp:attachment":[{"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=667"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=667"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.flyingacrobaticstrampoline.be\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=667"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}