How to Sleep Well

    Hello, everyone! Today, I'll introduce about quality of sleep. Do you sleep well these days? I think that you sometimes cannot even though you know it is important to sleep because of some problems. However, you can get the same effects any time as 7 hour's sleep if you improve your quality of sleep. On the contrary, if you are sleep despite of your long time sleep, you maybe cannot recover from physical and mental tiredness.

    Thus, I will explain how to improve our quality of sleep in following sentences. There are 6 significant points.

    First, we have to know our own good sleeping time. Have you ever heard "REM Sleep" and "Non-REM Sleep"? If we can wake up during REM Sleep, we can get up comfortably. Also, REM Sleep appears every 90 minutes, so it is good to decide our sleeping time to 4.5 hours, 6 hours or 7.5 hours. 

    Second, we should not eat anything from 3 hours before we sleep. This is because if we take food, the food digest at our stomach during sleep and our body cannot take a rest.

    Third, it is good to take a bath, not a shower to lower core body temperature when we sleep. Also, it is better to do so from 30 minutes to 2 hours before sleep than right before. 

    Fourth, it is better for us to set temperature suitable for sleep. For example, during winter, 18 ℃ is the best. However, 26 ℃ is the best in any season.

    Fifth, turning down the light is very important. I think that you have experienced that you could not sleep well when lights were on. The reason is that Melatonin, which help good sleep is difficult to exist when we are in bright place. 

    Sixth, we MUST NOT watch the screen of smartphone and PC. Blue light from such electronic machine keep us from sleeping well. It is said that this point is very big problem for sleeping currently. 

    

    There are a lot of tests soon, but please do not work too hard and take a good night's sleep! I hope you are healthy every day! 

    Thank you for reading.

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コメント

  1. Ayumi I.2020年10月25日 17:03

    I have not slept well lately so this topic is very helpful! Thank you.
    There are many exams soon so I will make a conscious effort to sleep:)

    返信削除
  2. Mizuki Satake2020年10月26日 1:03

    Hello!
    I wrote about sleep in my blog, too, but I could know another tips on sleep from your blog.
    Thank you for sharing!

    返信削除

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