Modern Japan where sleep deprivation is widespread.
It seems that the short average sleep time is one of the worst 3 in the world. There are various causes, but sleep deprivation is serious for women who still have a heavy burden of work, housework, and child-rearing.
However, it is difficult to get enough sleep when you are busy. I'm too tired to fall asleep, or I just get absorbed in my smartphone.
However, it is possible to get a good night's sleep by just changing your pre-sleep habits! Here are some things to keep in mind when you sleep.
Bathing method at night after midnight
A hot shower before going to sleep is recommended as one of the easy ways to try it without spending time and money.
When you don't have time to take a bath slowly, the best way to take a shower is to set a hot temperature. 40 ° C to 42 ° C is the best.
At this time, if you shower the sacrum, which is slightly above the buttocks, for about 30 seconds, the quality of sleep will improve.
By warming the autonomic nerves that pass near the sacrum, function is restored, blood flow is improved, and the whole body becomes warm. It also increases the relaxing effect, so try it when you are stressed or tired.
Seal your smartphone habits before going to bed
A smartphone that tends to get hooked when you go to bed. I think there are many people who just fall asleep.
You should know that such a habit of "smartphone before going to bed" has an adverse effect on sleep.
If you are exposed to the light of the smartphone screen before you go to sleep, you will have the illusion that your brain is in the daytime and your sleep will be lighter, or your brain will awaken and you will not be able to fall asleep.
That's one of the reasons why I'm tired the next day.
If you have a habit of using your smartphone before you go to sleep, it may be painful at first.
However, especially at night after midnight, try measures such as keeping your smartphone out of reach so that your brain does not malfunction.
Natural light is the best ally for waking up
In the morning, I think that many people manage to get out of bed by repeatedly sleeping and waking up using the snooze function of the alarm.
However, this snooze habit is actually the cause of fatigue that lasts all day. Even if you wake up on time, this is not a good morning to wake up.
That may make you feel uneasy about getting up without the snooze feature, but it's actually a very easy way to wake up more comfortably than using the snooze feature.
That is to use "natural light".
Try opening the bedroom window a little so that the morning sun can come in.
Recently, attachments that open the curtain automatically are also on sale, so it is recommended to set it so that it starts up at the time of the morning sun.
Sunbathing while you sleep will also reset your body clock and allow it to work properly. Then, sleep hormones are normally secreted even when you sleep at night, so you can achieve an ideal sleep cycle.
What we need more than we think
For us living a modern life, ensuring "good sleep" can be more difficult than we expected.
It's a convenient time, but there are many problems caused by reduced sleep time. If the sleep rhythm is disrupted, not only the beauty but also the mind and body will be destroyed before you know it.
To reduce that risk, improve your daily sleep quality in the easiest way you can do today!