Tips for sleeping good

Tips for sleeping good......

Sleep time becoming shorter and shorter

Sleeping time in Japanese has been considerably shortened in recent decades. According to a survey conducted by NHK, in 1960, the average sleeping time for all generations on weekdays was 8 hours 13 minutes. However, by 1995, it decreased by about 40 minutes, and it has become 7 hours 32 minutes. This is about 60 minutes shorter than the United Kingdom and about 40 minutes shorter than the United States, and Japan has less sleep than any other in the world. Furthermore, according to the 2000 survey, the average sleep time of Japanese people has decreased to 7 hours and 23 minutes. Since the survey method has changed since this year, simple comparisons can not be made, but it seems to be true that "insomnia" has not been stopped.

Sleep has a positive meaning

Sleep has long been thought of as a rest for tired bodies during the daytime. However, as research has progressed, it has been found that the brain rests not only in the body but also plays an important role in organizing memories. I think that the words "REM sleep" and "non-REM sleep" may have ears. Among these, "REM sleep" is a state in which the eyeball is moving while sleeping, and the brain is actively active even if the body is stiff at this time. Recently, an interesting hypothesis has been made that "the information received during the daytime is organized and memories are fixed" at the time of this REM sleep.

Rhythm is important

Sleep has a rhythm from non-REM sleep to REM sleep at intervals of about 60 minutes, but in fact, it is dominated by the rhythm of almost one day cycle besides this. This daily rhythm is controlled by the biological clock in the brain. However, this biological clock is longer than 24 hours, and as a result, it gradually shifts. It is the light that adjusts this gap. Other social habits such as regular meals also adjust the gap. For example, in the morning, exposure to the sun will adjust the delay of the biological clock. However, if you are exposed to light late at night, the cycle of the biological clock will be longer, and the time lag will be larger.

Points to get a good sleep

I tried to summarize the points to get a good quality sleep.

1. Turn off the light early and stay out of the light until late
2. Open the curtain when you wake up in the morning and bathe in the sunshine
3. Stay asleep on the holidays until late and keep the rhythm of your life
4. Avoid caffeine after dinner
5. Do not go to bed instead of sleeping pills

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