How to improve sleep quality
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Are you refreshed in the morning?
“Is it already morning?, I still want to sleep.”
“I’m still tired…”
If so, your sleep quality may not be very good.
There is a lot of debate about how many hours of sleep you should get, but there is no answer yet.
Some people say 7 hours is good, others say 4 hours.
Statistically, some studies show that too much sleep shortens your life, but that doesn’t apply to everyone.
Some people say it’s better to go to bed at 10 o’clock, but some people say it doesn’t matter these days.
There are as many theories about sleep as there are about food, and I don’t think there is a correct answer.
But one thing is certain
Quality of sleep matters
That’s what it means.
“I can’t get enough sleep no matter how many hours I sleep”
The person who says is the quality of sleep is bad.
“I’ve only slept for 5 hours, but I can wake up refreshed.”
The quality of sleep is good for those who say.
Sleep is about quality rather than quantity.
So how can we improve the quality of sleep?
How to improve sleep quality
Part 1: Improve your stomach
“What does your stomach have to do with the quality of your sleep?”
The stomach, or more accurately, the intestine, is the small intestine.
Have you ever heard the saying “the gut is the second brain”?
It seems that intestinal cells move independently without receiving commands from the brain.
I am thinking to myself.
Protozoa don’t have brains, but they do have intestines, so they think and move in them.
Some researchers even say that the gut is the first brain.
If your intestines are tense and tense, your nerves will be tense and you won’t be able to get a good night’s sleep.
So how can we improve our gut health?
It’s about improving the food.
Do you usually care about additives?
Are you looking at the labels on the ingredients you buy?
Additives are made from petroleum.
Even though you’ve made a hot pot at home, if the seasonings you use are chemicals, it’s not healthy.
And aren’t you eating a lot of wheat products?
“Is wheat bad for your stomach?”
Unfortunately, wheat is still one of the allergens for us Japanese.
If you eat a lot of wheat, your small intestine, which is responsible for 70% of digestion and absorption, will get tired.
I can’t tell you to stop eating wheat, but please stop eating it every day and do something like every other day.
How to improve sleep quality
② Move your body during the day
In order to get good quality sleep, it is necessary to increase the parasympathetic nerve, which is the rest nerve.
It’s not well known, but the parasympathetic nerves only go up when the sympathetic nerves go up.
How much sympathetic nerves are active during the day is the key to good sleep.
And the sympathetic nerves are most active when you move your body.
Of course, the sympathetic nervous system also increases when you are working, but it does not reach when you move your body.
When you were a child, have you ever slept so soundly that you thought you had passed out on a night when you were exhausted from excursions and sports festivals?
“But I don’t have time to move my body that much.”
If you are like that, please start with a quick walk.
I walk briskly on my commute.
Even when I change trains, I have the momentum to walk in the lead!
And don’t use the elevator, use the stairs.
By doing so, the sympathetic nerves during the day are raised, and the parasympathetic nerves at night are raised accordingly, resulting in a good quality sleep.
