Good sleep is the source of health. There are many people who have tried various goods and habits for a good night’s sleep, but feel that they are not getting a satisfactory sleep. This time, based on a questionnaire survey conducted by the All About editorial department, we will introduce “what to do for a good sleep” in a ranking. I will explain the correct sleep habits that people who have trouble sleeping do not know.
Good sleep is the source of health. There are many people who have tried various products and habits for good sleep, but feel that they are not getting satisfactory results.
This time, based on a questionnaire survey conducted by the All About editorial department, we will introduce “what to do for a good sleep” in a ranking. I will explain the correct sleep habits that people who have trouble sleeping do not know.
1st place: “Make the room pitch black”
Now, we will announce the results of “What do you do for good sleep?” (multiple answers allowed).
Top 3 things you do for sleep1st place was “Make the room pitch black” with 122 votes.
・I feel like I’m telling my body to go to bed in the dark now (male ,
Darkening the room reduces stimulation from the outside world and puts the brain in a state of sleep. An eye mask is also effective when the light from outside does not make it dark. On the other hand, if you’re afraid of the dark, you don’t need to force yourself into total darkness. If it’s as bright as a miniature light bulb, it won’t affect your sleep.
Read Also: Over 70% of people can’t stop “smartphone before going to bed” What is the impact on sleep?
2nd place is “to take a bath”
Second place was “to take a bath” with 121 votes.
・I saw on TV that taking a bath 90 minutes before going to bed helps you fall asleep (woman in her 20s)
・I take a bath to warm my body and drink plain hot water to relax (man in my 60s)
・Improving blood circulation by taking a bath Because I think it leads to a good night’s sleep (woman in her 40s)
, we feel more sleepy when our body temperature drops. When you take a bath, your body temperature rises temporarily, but when you get out of the bath, your body temperature drops rapidly and you become sleepy. You can sleep well by soaking in slightly lukewarm water of 40 degrees or less for about 10 to 20 minutes, and getting into the futon when the sweat is gone. Hot water stimulates the sympathetic nerves and makes it difficult to fall asleep, so get in early.
3rd place is “stretching and massage”
The third place was “stretch massage” with 76 votes.
・If you stretch before going to bed, your body will be easier to move the next day (woman
in your 40s)
. (Female in her 50s)
Stretching and massaging will loosen your muscles and make it easier to get rid of tension in your mind. In addition, blood circulation improves, so body temperature tends to drop and sleepiness becomes stronger. In addition, stretching and massaging before going to sleep can be called a “sleep ritual” or “sleep ceremony”, which prepares the mind and body for sleep.
Good sleep habits that people who have trouble sleeping should try
Exposing yourself to bright light during the day increases the release of the sleep hormone melatonin at night, which helps you sleep better. You can also increase melatonin by doing rhythmic exercise such as walking or bicycling.
Looking at smartphones and other mobile devices before going to bed makes you less sleepy and reduces the quality of your sleep. That’s because these electronic devices emit a lot of “blue light,” which reduces melatonin. Do not look at your smartphone for 30 minutes before entering the futon.
Introducing all rankings!
Finally, we will announce the overall ranking of “What you do for good sleep”.
Ranking of things to do for good sleepAlcohol makes it easier to fall asleep, but it makes the rest of your sleep worse. Drink alcohol in moderation early in the morning so that you are sober by the time you fall asleep.
A 20-minute nap by 3:00 p.m. will help you feel more active in the afternoon and sleep better. If you take a long nap after the evening, you need to be careful because it will adversely affect your sleep at night.
* The questionnaire was conducted under the following conditions
・Gender ratio: 150 men / 341 women / 9 people who did not answer
・Age ratio: 4 people in their teens / 89 people in their 20s / 176 people in their 30s / 125 people in their 40s / 50s 80 people / 60s 22 people / 70s 4 people
Survey period: February 26-28, 2022