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Two ways to improve insomnia

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do you sleep well


“I’m having a hard time falling asleep…”

“I wake up several times along the way.”

“I can’t get out of my futon in the morning…”


what are you doing about it?

“I got sleeping pills at the hospital and I’m taking them.”

What are the results?

are you sleeping

Can you wake up refreshed?


If you are not satisfied with your sleep, improving the following two things should improve the quality of your sleep.



Two ways to improve insomnia

1. Actively move your body


The quality of sleep depends on the balance of the autonomic nervous system.

The autonomic nervous system consists of the sympathetic and parasympathetic nervous systems.

The sympathetic nervous system predominates during the day and the parasympathetic nervous system predominates at night.


The quality of sleep improves when the parasympathetic nervous system increases.

In general, there is a lot of talk about how to increase this parasympathetic nerve.

Regarding that, methods such as stretching slowly before going to sleep at night and taking deep breaths to increase parasympathetic nerves have been proposed.


But there is one important thing that most people don’t know.

that is

The parasympathetic nerve does not increase unless the sympathetic nerve increases

That’s what it means.


In other words, if you live a life that does not increase the sympathetic nerves during the day, no matter what you do at night, the parasympathetic nerves will not increase, so you will not be able to get good quality sleep.


The parasympathetic nervous system follows the sympathetic nervous system.

In other words, if you increase your sympathetic nerves during the day, your parasympathetic nerves will increase at night and you will be able to have a good quality sleep.



“Since you are working during the day, do you think your sympathetic nerves are heightened?”

you may say.


Of course, sympathetic nerves are increased during work.

However, the sympathetic nerves at work continue to fly low.


So, how can we effectively increase the sympathetic nervous system?

It is “to move the body positively”.

This is because the sympathetic nervous system is at its highest when you move your body.


“Even if I say that, I can’t move my body that much because I have a desk job.”

Many people say that.


When you commute to work, please try to get on at the station one stop ahead.

Also, please get off at the station one station before on your way home.

This will increase your walking distance.


Use stairs instead of escalators.

Have lunch at a nearby restaurant during your lunch break.

I use the stairs even at work.

Use the restroom on a different floor instead of the restroom nearby.



Be conscious of moving your body with ingenuity.



Two ways to improve insomnia

Part 2: Improvement of intestines


“What does the gut have to do with sleep?”

The relationship is really great.


Did you know that the gut is said to be the “second brain”?

The state of the second brain, the gut, greatly affects the brain as well.


Improving your brain is hard, but improving your gut isn’t as hard as you might think.


Eating fermented foods is a popular way to improve your gut, but in my experience, it’s faster and better to decide what you don’t eat than what you do.


So, what foods should you avoid to improve your gut?

that is

Convenience store bento and wheat flour



You know what a convenience store bento is, don’t you?

People who regularly eat convenience store bento have a bloated stomach.

I think it’s probably because the preservatives in convenience store lunch boxes are more than other foods.


Many people may have thought it was surprising, but people who eat a lot of wheat products are also quite bloated.

This is seen even in people who are not said to be allergic to wheat.


It was after the war that wheat entered our lives.

Wheat is still an unfamiliar food for us Japanese.


And as we all know, wheat is a known allergen.

It takes a burden for Japanese people to digest and absorb.


I’m not telling you to cut out wheat.

Try changing “daily” to “every other day”.


院長 宮島信広