Weekdays work, weekends, private adult girls who are busy.
Isn't there a lot of people who tend to reduce sleep time and are worried about sleep?
However, I can't afford to increase my sleep time, and I can't improve my sleep quality without changing my sleep time ...?
Therefore, I asked the author of "Sleep Perfect Book for Adult Girls" (Yamato Shobo) and how to improve the quality of sleep to Nao Tomono (Tomono).
The first one is "how to find a sleep time that suits you."
How many hours is "ideal sleep time" in the first place?
The theory of "8 hours sleep", which is commonly said, has no scientific basis.Sleeping time varies from person to person, and some people say that it takes 3 hours, while others have to sleep for 9 hours.Nevertheless, from the three points of improving health, beauty, and productivity based on a huge amount of statistical data on sleep, it is thought that it is better to have a sleep time for 7 hours.
However, modern women are busy and it is difficult to secure sleep time.Japan is an overwhelmingly short sleeping country among developed countries, and it is clear that the average sleep time for Japanese women is short in the world, even in the world.
If you can't secure the amount of sleep (time), it is absolutely necessary to raise the quality by improving the quality.By the way, when it is said that sleep time (quantity) or quality is more important, quality is more important!
Even if you can't secure sleep time, start by checking the quality of your sleep!
How to check the quality of sleep
Here are some checklists to check the quality of sleep now.
[Sleep quality checklist] [1] I can't get up in the morning [2] I have no desire to eat breakfast [3] There is no defecation in the morning [4] Sleep for more than 2 hours on holidays [5] Drowsiness in the morningBe
How many of the five do you do?If you apply one or more, you can say that there is some problem with your sleep quality.
I think some people are busy on weekdays and sleep on holidays, but they are absolutely useless.The reason is that "sleeping a lot on the weekend to get tired" is a "Blue Mandy" that makes you feel tired if you are tired of it, and if you are on weekends and holidays.If you sleep, you will disturb the clock in your brain, the clock, and fall into a state called "social jet lag", causing your mind and body.
Recently, the word "sleep debt" has been featured in the media, but unfortunately, even if you temporarily increase your sleep time, there is no way to repay in bulk or the shortest distance.
Tell me the sleep time that suits you!
So, let's teach you how to find a sleep time that suits you.
In order to objectively understand that you have poor sleep quality, that is, inefficient sleeping, let's apply your sleep by applying it to the following formula.This score is called "sleep efficiency".
Calculation of sleep efficiency "The time when I was actually sleeping (total of sleep time)" / "Time in bed (total of time in bed) x 100)
For example, if you said, "I went into bed at 11 o'clock, but I couldn't sleep easily and eventually went to bed at 6:00 in the morning at 12:30."
5.5 hours ÷ 7 hours x 100 = 78.5 points
Will be.
この数式で出た数値が85 points未満だった場合は改善の余地があります。
その時にやっていただきたいのが、「遅寝、早起き」です。睡眠時間をあえて短くするのがポイント。たとえば、上の方の場合だと、就床時間を1時間遅らせて12時に変更し、その時刻までベッドに入らないようにしてください。そうやってベッドに入る時刻を調整していき、点数が85 points以上になったら、今度は就床時間を11時45分に設定して、15分間早くベッドに入るようにします。
If you return to 11 o'clock here, you will not be able to sleep well again, so shrink in 15 minutes at first.However, at this point, if the score is over 90 points, it is possible to spend the time to work earlier 30 minutes earlier, but "little by little" is the basis.
By shortening sleep time, we increase sleep pressure and increase sleep efficiency.This is one of the "sleeping time limit law" and one of the actions to improve sleep.
And if possible, make a habit of writing out your daily score in a schedule or notebook as a "sleep diary".First of all, I would like you to try this for at least two weeks, but in the case of women, the depth of sleep will change during menstruation, so it is better to continue for 4 weeks.If you are busy, we also recommend using "Fitbit", which allows you to understand the efficiency of sleep in conjunction with the app just by putting it on your wrist.
There are various applications that measure the quality of sleep by putting your smartphone under a pillow, but taking a blue light emitted from the smartphone screen before going to bed is recommended to reduce the quality of sleep.you can't.
Next time, I will ask you how to improve the quality of sleep.