What habits can you start today for ideal sleep?
Lack of good sleep has negative effects on the mind and body, including memory and immune system deterioration, irritability, and beauty. Sleep helps the mind and body to recover, and is as closely related to health as diet and exercise. A good night’s sleep helps to regulate the rhythm of life and maintain the balance of hormones in the body, which leads to better beauty, mind, and body health. Get enough good sleep and stay active.
If you feel tired when you wake up in the morning even though you are supposed to be sleeping, you may not be getting enough good sleep. Let’s check if any of the above applies to you.
If even one of the above items applies to you, let’s try to improve it little by little and aim for a refreshing and comfortable sleeping life!
5 Habits for a good night’s sleep!
Here are five habits that you should keep in mind in order to get a good night’s sleep. Let’s start with the ones that are easy to adopt!
Expose yourself to sunlight as soon as possible after waking up.
The human body has an internal clock. Start your day by waking up in the morning sun to reset your body clock. Make a natural transition between the sympathetic nervous system during the day and the parasympathetic nervous system at night.
Eat three regular meals a day.
For those who are too busy to eat much breakfast, we recommend miso soup, which also warms the body. Miso soup contains essential nutrients such as water, essential amino acids, peptides, glucose, sodium, and potassium. If your body lacks energy for daytime activities, it will not be able to produce enough hormones needed for sleeping at night. Why not start your day with “miso soup” even on busy mornings?
Also, try to refrain from eating just before bedtime, as this will cause active digestion and prevent your body from relaxing, which will interfere with a good night’s sleep.
Keep moderate exercise in mind.
Moderate exercise will help you fall asleep more easily, and you will be less likely to wake up in the middle of the day. Start by exercising for about 10 minutes a day to get into the habit of exercising. However, try to avoid strenuous exercise before going to bed, as it raises your body temperature more than necessary, and keep it to stretching exercises.
Ankle bending stretch
- Lie on your face and slowly take a deep breath in through your nose for about 3 seconds, and at the same time, bend your ankles forward.
- Squeeze your mouth, exhale slowly through your mouth for 3-5 seconds, and return your ankle to its original position. 1-2 Continue for 1-2 minutes.
Make it a habit to soak in a bath.
Soaking in a bath at 40°C for 10-15 minutes dilates peripheral blood vessels and improves the flow of blood and lymph. When the body is moderately warmed, the body switches to relaxation mode.
Also, the recommended timing for taking a bath is one hour before going to bed. About an hour after taking a bath, your body’s deep body temperature will drop, and you will naturally become sleepy at a comfortable body temperature. Conversely, taking a bath at 42°C or higher just before bedtime will wake up your body and mind, making it difficult to fall asleep.
Create an environment conducive to sleep.
Even the slightest amount of light stimulates the sympathetic nervous system, making it difficult to fall asleep. Even if you can’t sleep in total darkness, try to sleep in a darkened room as much as possible. Try to sleep in the dark as much as possible, even if you cannot sleep in total darkness.
Temperature and humidity in the bedroom (in summer, room temperature should be around 26°C (82°F) and humidity around 60%. Ideally, the room temperature should be around 26°C in summer and 60% humidity in winter, and 18-23°C in winter and 50-60% humidity in winter), noise, light, bedding, and sleeping clothes can affect the quality of sleep. Make sure it is quiet and dark, and that temperature and humidity are maintained at appropriate levels for the season.
The quality of your daily sleep can be greatly affected by a few simple actions. Let’s start with what we can do today so that we can wake up refreshed and energized tomorrow morning.
I wish you all a good night’s sleep and a healthy life every day.