There are various theories about the ideal sleeping time, but it is difficult to secure 7 to 8 hours of sleep every day in a busy modern society. But good sleep is the first step to a healthy life. A sleep-savvy doctor shares 5 tips to help you get a good night’s sleep and wake up refreshed in the morning.
How to spend “1 hour before sleep” that affects the quality of sleep
Even if you know that sleep is important, you don’t have time to sleep well…There are three points about how to spend the hour before going to sleep. For a better night’s sleep, it’s important to spend an hour relaxing before going to bed.
Point 1. Turn off your smartphone or computer an hour before
bed Checking emails on your smartphone (smartphone) or computer before going to bed has the same awakening effect as two cups of espresso coffee. This is because the blue light emitted from screens reduces melatonin, the hormone that induces sleep. Avoid checking e-mails in the dark, as it can irritate your eyes.
Avoid watching DVDs and playing games before going to sleep. The flickering light stimulates the brain and reduces sleepiness. If you really want to watch TV or DVD, or use your computer, smartphone, or game console, we recommend that you wake up in the morning. This is because the sleep hormone melatonin is reduced and the brain is activated, making it easier to wake up refreshed.
Tip #2: Quit caffeine and alcohol early
A study conducted by researchers at Henry Ford Hospital in Michigan found that caffeinated beverages like coffee still had a negative impact on sleep after six hours. . Considering that, it is better to refrain from caffeine intake after the evening for a good night’s sleep.
There is a custom called “nightcap” to drink alcohol to sleep all over the world. The Japanese are among the most likely people in the world to turn to nightcaps when they can’t sleep. But while alcohol makes you sleepy, it breaks down over time and makes you sleep less. The diuretic effect can also cause you to wake up multiple times during the night, making you thirsty and needing to go to the bathroom.
Point 3. Cherish “warming” and “relaxing”
Sleepiness increases when the deep body temperature (the temperature of the brain and internal organs) drops. Warming up your body by exercising or taking a bath about an hour before you go to sleep expands the blood vessels in your skin and increases blood flow. Then, the heat of the brain and internal organs is carried to the skin by the blood, and the heat is released there, which lowers the core body temperature. In babies and young children, this function is obvious, and when they feel sleepy, their hands and feet become hot. Once you raise your body temperature, the temperature will drop rapidly after that, and you will feel drowsy and sleep soundly.
Relaxation of mind and body is also important. By improving blood circulation and promoting heat dissipation from the body, the body temperature drops and comfortable sleepiness is more likely to occur.
Let’s make good use of bathing to achieve “warming” and “relaxation” at the same time. Bathing takes about 20 minutes in total in hot water of 38 to 40 degrees. A half-body bath has the same effect as a full-body bath. If you don’t have time, you can just put a warm towel on a part of your body. In particular, it is a good idea to warm your neck and eyes.
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Cope well with external factors that keep you from sleeping
Point 4. Use background music such as white noise
People who spend an hour relaxing before going to sleep, but when they try to fall asleep, they can’t fall asleep because they are worried about the sound of the air conditioner and the second hand of the clock. There is also If you feel that the “sound” that cannot be turned off is annoying, it is also effective to dare to listen to “white noise”.
White noise is the sound that is heard after a TV program ends. Also called “sandstorm”. Listening to white noise, which contains sounds of all frequencies, will help you relax and get a good night’s sleep without distractions. For those who find it difficult to sleep with earplugs, this is a sound-related sleep method that can be used without any resistance. Listening to white noise while you’re awake can also help you focus and reduce tinnitus.
In addition to white noise, you may want to try playing natural sounds such as the sound of waves or the sound of rain, or environmental music at a low volume (40 decibels or less).
The key to sleep and wake up is in a regular life!
Point 5. Adjust the body clock to create sleep and wake rhythms
The body clock that creates the rhythm of our body exerts its power through regular repetition. Having a consistent wake-up time and bedtime will help you sleep better.
Also, as is well known, sleep is a cycle of REM sleep and non-REM sleep, with a cycle of about 1.5 hours. Even if your sleep time is short, you’ll be more likely to wake up feeling refreshed if you sleep in multiples of about 1.5 hours.
Good quality sleep is what supports our busy days. Let’s prepare the environment well, rest the body, and greet the morning refreshed.