List of lifestyle habits that lead to a good night's sleep ~How you spend your day will affect how good your sleep is~
Trying to improve your sleep only during nighttime sleep will not work. How well you sleep changes depending on how you spend your day. If your daily rhythm is regular and there is a clear contrast between day and night, you are more likely to have a good night's sleep. On the other hand, if your daily rhythm is irregular and the contrast between day and night is unclear, you are less likely to get a good night's sleep.
1. regular life rhythm
The human body clock is thought to be located primarily in the suprachiasmatic nucleus of the hypothalamus, deep in the brain. This body clock does not have a perfect 24- hour day. It varies from person to person, but it's often a little longer than that. As a result, when he continued to live in a cave-like laboratory with no clues to the time, his wake-up time gradually shifted back every day. To prevent such deviations from occurring, humans use various stimuli to adjust their body clock to a 24 -hour clock.
If you live a regular life, you will get a lot of clues to fix in 24 hours. The more clues you have, the less likely your sleep-wake cycle will be disrupted, and the more likely you are to have a good night's sleep.
2. Brightness of day and night
The contrast between day and night also affects the amplitude of body temperature rhythm. The body's internal temperature is highest around the evening and lowest at dawn. Even if you try to fall asleep near your maximum body temperature, you will have difficulty falling asleep, and it will be easier to fall asleep a few hours after your body temperature begins to drop from its maximum point. You usually wake up 2 to 3 hours after your lowest body temperature. If you keep your body temperature high during the day, your body temperature will drop smoothly when you go to bed, making it easier to fall asleep. During sleep, your brain enters a "deep rest state" and wakes up less frequently.
The health of your sleep depends on your daily lifestyle habits. Review how you spend your day and improve your sleep. Here, we will explain the key points to get a good night's sleep. The trick to learning a new lifestyle is to start with what you can do, without trying to change all of your lifestyle habits at once.
The key to resetting your body clock is to wake up at the same time every day. Try to wake up at the same time as weekdays even on holidays.
A day in your body clock is a little longer than 24 hours, so you need to readjust it to 24 hours every day. There are many clues for this, but the most powerful is morning light.
Eating three regular meals has long been considered the basis of health management. Meal regularity is important not only from the perspective of nutritional intake, but also to ensure good quality sleep.
・Appropriate stress on the brain and body
Sleep and wakefulness interact with each other. Staying awake during the day will be reflected in your sleep at night. The key is to move a lot and give your brain and body the right amount of stress.
Humans are naturally wired to feel sleepy after noon. It makes more sense to take short naps during the day. Short naps are effective for relieving stress and helping you get a good night's sleep.
・Improve your sleep by exercising in the evening
People who regularly exercise are more satisfied with their sleep. It is known that you can fall asleep easily and wake up less often during sleep. Late afternoon and early evening are the best times for exercise.
・Caffeine causes inability to sleep
A short coffee break. You need to be careful if you have a habit of drinking tea or coffee. You may be consuming too much caffeine without even realizing it.
・Dinner 3 hours before bedtime
Eating late at night can make you sleep poorly. I find it difficult to wake up in the morning, and I have no appetite when I wake up. It can become a vicious cycle of skipping breakfast and eating more dinner.
Japanese people love baths. Depending on how you get into it, your sleep may become better or worse. Bathing relaxes your body and mind, helping you fall asleep more easily.
Having a relaxing time before bed is important for sleep. You can use any method to relax as long as it makes you feel like your day is over.
