To improve the quality of sleep | Review the habits before going to bed and easily improve quality

　Many people seem to be sleeping all day while sleeping properly without staying up late. "On the other hand, some people are actively acting, even though they are busy and don't seem to have enough sleep.

　The difference is the quality of sleep.If you improve your sleep quality, you will lose your fatigue even in a short sleep, and you will be wake up comfortably in the morning.I guess many people have experienced that they have woke up comfortably, even though they could only sleep a little.A little change in habits before going to bed, daily behavior, meals, etc. can increase the quality of sleep.Please refer to a simple scientific method that enhances sleep quality.

table of contents

Why sleep quality is important?

ShutterStock.Com / Leszek Glasner [ * Image]

　It is said that the appropriate sleep time is about 7 hours, but the quality is more important than the length of time.

What is more important than sleep time is the quality of sleep

　Even if you sleep for a long time, you may not be able to get up comfortably the next day.On the other hand, you may feel that your body is resting, even though you are sleeping for a short time.It is generally said that sleep time should be about 7 hours, but in fact sleep is more important than the length of time.If you wake up in a short time, you will feel satisfied, and if you can become active, you will have high sleep quality.

Comparison of sleep time between Japan and other countries

　According to OECD statistics via the Gender Data Portal 2019, the average sleep time per day is 8 hours 48 minutes in the United States, 8 hours 28 minutes, France 8 hours 33 minutes, Spain 8 hours 36 minutes, China 9 hours 2 minutes.is.It is more than eight hours in many other countries, but Japan has a short sleep time in Japan, with 7 hours and 22 minutes in Japan and 7 hours and 51 minutes in Korea.

Sleep required for recovery from fatigue

　It is said that shallow sleep and deep sleep are repeated during sleep.Especially if you fall asleep in about 3 hours after falling asleep, the secretion of growth hormone is promoted.Growth hormone is a hormone necessary for "growth", but it is a hormone that can be expected to be effective in repairing old cells and recovery from fatigue.The reason why you can not get tired after sleeping for a long time may not be enough growth hormone.Sleep that secretes growth hormone is also necessary for recovery from fatigue.

Advantages that can be obtained by improving the quality of sleep

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　If the quality of sleep increases even in a short time, there are various benefits.

You can have a clean morning

　When the quality of sleep improves, it sleeps soundly and is clean when you wake up in the morning.You can be healed and wake up physically, so you can work hard and cheerfully without feeling drowsy in the daytime.When the daytime activity becomes active, the body becomes tired and at night, it becomes sleepy naturally, the sleep cycle is set, and you can sleep well every day.

Recover mental fatigue

　To adjust the sleep cycle, the sympathetic nerves become active in the morning and the parasympathetic nerves are dominant at night.In other words, since the autonomic nervous system is stable, it has a good effect on the mind and body.People with mental fatigue will recover.

The effect is also obtained in terms of beauty

　As the quality of sleep increases, growth hormones that affect recovery from fatigue will be secreted, but growth hormones also affect beauty.Many people have realized that the makeup is better on the morning when I sleep well.In addition, it is said that it can be hard to get fat.

How to improve sleep quality: Lifestyle

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　Lifestyle is greatly involved in improving sleep quality.

Bathing method

　The bathing method greatly affects the quality of sleep.Slowly immersing in a lukewarm water of about 38 to 40 degrees, the parasympathetic nerves become dominant and the sleep is improved.If you like hot water, take a bath by 2-3 hours before going to bed.

Exercise habit

　Exercise habits gain a sense of body fatigue and improve sleep quality.Survey surveys in Japan and overseas also show that those who use exercise have few insomnia.Aerobic exercise like a fast -paced walk is recommended, which is less burdensome and easy to continue.However, if you exercise intensely just before going to bed, the sympathetic nerves will be dominant and you will fall asleep, so be careful in the time.Make the exercise before going to bed to a simple stretch that can be done on the bed.

Prepare a sleep rhythm

　In order to adjust the sleep rhythm, it is important that the body clock works correctly.In order to reset a body clock, it is effective to open the curtain immediately after getting up and capture natural light."Melatonin", a hormone that lies sleep 14 to 16 hours after light, is generated, and naturally falls asleep at night.

How to improve sleep quality: Meals

ShutterStock.Com / Photocreo Michal Bednarek [ * Image]

　The timing and content of eating to improve the quality of sleep are also important points.

Dinner timing

　If you eat immediately after eating, you will lower your sleep quality.When you are full, you get sleepy, but when you digest food, your gastrointestinal tract will be busy.It takes about 180 minutes to digest, so let's eat 3 hours before going to bed.

Avoid lipids

　Lipid foods are bad for digestion and affects the quality of sleep.Especially for dinner, it is recommended to use as much digestible food as much as possible without taking food with a lot of fat.Ramen is attractive as a night snack, but please refrain from as much as possible foods such as ramen.

How to associate with caffeine

　Caffeine is usually discharged within 3-4 hours.However, sensitive people have 5 to 6 hours of caffeine effects.For about 5 hours before going to bed, refrain from drinking caffeine.Caffeine is the first thing you can imagine, but you need to be careful because green tea contains a lot of caffeine.

How to associate with alcohol

　If you drink alcohol, you will be sleepy, but it is not recommended because the quality of sleep will be reduced.It has a sleeping effect, but it is said that sleep becomes shallow.Also, alcohol has a diuretic effect, so you have to wake up in the middle of the night and go to the bathroom many times, and you will not be able to sleep deeply.If you become a habit of drinking alcohol to sleep, you may also have a vicious cycle, such as a sleeping pattern or an increase in your intake, and dependence on alcohol.Be careful, such as reducing the frequency of drinking alcohol at night or keeping the alcohol absorption while avoiding deep sake.

How to improve sleep quality: Sleep environment

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　Let's prepare the bedroom environment so that you can sleep well.

How to choose bedding

　It is also important to choose bedding that fits your body.Check the height and softness of the pillow, the mattress material and hardness, and the pajamas and sheets materials.There are some shops that make the pillow over the height that suits each person, so why not try it?

Dark the room

　When it is dark at night, melatonin, called sleep hormone, is secreted.Melatonin is affected by light, so it is important to darken the room.Some people think they can't sleep if they are dark, but let's create an environment where you can relax as much as possible.

Relax with aroma

　There are many research that the scent can be effective for relaxing.Put aroma in a bath or footbath, place an aroma diffuser in the bedroom.There are various scents, such as citrus neroli and cypress similar to cypress, so please find your favorite scent.

How to improve sleep quality: Sleep habit

ShutterStock.COM / SAM WORDLEY [ * Image]

　You can improve your sleep quality just by changing the way you spend a little before going to bed.

How to associate with smartphones and TV

　Blue light from smartphones, PCs, and TV screens suppresses the production of melatonin, makes it impossible to sleep, and reduces sleep quality.Some people are customary to enter the bed and check e -mails and SNS, but try to avoid blue light as much as possible.

Herbal tea before going to bed

　It has a relaxing effect before going to bed, and removing herbal tea that warms the body can enhance the quality of sleep.Chamomile tea, lemon balm, passion fruit, etc. are recommended.One type is fine, but if you combine several kinds of herbs, you can make an original herbal tea.

Supplement for sleep

　Sleeping supplements are packed with ingredients that are easy to secrete hormones related to sleep, aiming to create a constitution that is easy to sleep.Supplements are different from sleeping pills, so they can be said to have no side effects because they are foods.Also, because there is no dependence, it is different from the medicine that can be stopped at any time when it is no longer needed.

In form

✔︎ Functional display food ✔︎ 990 yen (tax included) During a special campaign

　IN FORM has been a hottest brand that has been featured in many magazines and media in many magazines and media, including Domani, Numero, Fashionsnap, Houyhnhnm, Story, Lee, since its debut in 2021.

　Ingredients extracted from the natural herb "Rahma" that enhance the quality of sleep are contained as a functional component, which "improves sleep quality".In addition, Kwangwan -sing, which has been added as a support ingredient, is called "sleep grass" in Okinawa, and is used for pork and so on for medicinal meals.

　Many people may feel that their skin condition improves when they sleep well, but it is also attractive that INFORM contains skin care ingredients.Glucosylceramide, a pineapple -born beauty ingredient, makes it difficult to escape skin moisture.In addition, it contains a rarity ingredient, elastin, which is decreasing with age, and a proteoglycan that binds with hyaluronic acid extracted from domestic salmon nasal cartilage, which decreases with age.

　In addition, we are presenting original pillow mist, which contains natural ingredients such as lavender, orange, and cider wood for a limited time.With a nice scent, you will be able to create a more comfortable sleeping space.

　In form has a double function of "improving sleep quality" + "making skin moisture difficult to miss" is a feature that other products do not have.It is easy and a great deal to be able to incorporate a supplement with two functions with one grain.There is no binding, such as how many times, so you can cancel at any time, so it is a perfect product to try first.

Currently, the regular first period is 3,218 yen (tax included), but it is under a special campaign of 990 yen (tax included).Don't miss a great campaign!

Dreams of the northern earth

　・ Functional display food ・ Rahma ・ trial regular course 3,411 yen for 10%off (3,684 yen including tax)

　Dreams of the northern earth is a supplement provided by "(Kita -no -Tori Corporation Corporation Co., Ltd."The northern master Corporation has been listed on the first part of the Tokyo Stock Exchange with the motto of commercializing only those that are satisfied by users.Dream Shizuku in the northern earth is a supplement recommended by Dr. Masanori Nishita, a member of the Japanese Sleep Society, who appears in many media such as "Honma De Deka TV".

　It contains "Rahma" as a functional component, and is expected to increase the quality of sleep.In addition to the rafma, milk peptide, nemnoki, GABA, etc. are added as support ingredients.The northern land dream shizuku is characterized by a small tablet diameter of only 7 mm and is easy to drink.Three and 1 hour before going to bed every day, drink 3 tablets with lukewarm water or water.Because it is small, there is no burden for those who are not good at supplements and medicine.This item can be canceled at any time.

Nemris

　・ General functional display food ・ Rahma (Venetron), Theanine ・ A regular first time 57%OFF 2,980 yen (tax included)

　Nemris is a supplement made from Ryo Uride, a professor at the Molecular Sleeping Biology Class of the University of Tsukuba University of Tsukuba.It has been featured in many media, including the Yomiuri Shimbun and the Asahi Shimbun.The main ingredients are Benetron extracted from Rahma, which has been patented in Japan and the United States.Contains the recommended amount based on evidence.In addition to the extracts from the rafma, we are particular about natural ingredients, and contain theanine, kwan -sing, lemon balm and lunar views.

　In addition, amino acids such as glycine, GABA enzyme, and tryptophan, vitamins such as vitamin B6, B12, C, and niacin are added.All are particular about extracting from natural materials.We do not use chemicals such as fragrances and expansion agents.The size of one grain is as small as 9mm, so it is popular because it is easy to drink.According to Nemris user questionnaires, 92.8%realized the effect and 90.2%wants to continue.After the second time, it can be used for 4,900 yen (tax included) and can be canceled at any time.

Good Night 27000 Plus

　・ Functional display Food ・ Theanine, GABA ・ Regular first time 1,069 yen (tax included)

　Good Night 27000+ is particular about the highest ingredients, and specifies the blended amount.It is characterized by two types of functional components, and contains 6,000 mg of L-theanine, which supports high-quality sleep at night, and 840 mg of GABA, which relieves temporary mental stress and fatigue.It is a supplement manufactured in a factory in Japan that has been certified by GMP standards, and has been recommended by experts such as Dr. Shigeru Taguchi, a doctor of medicine and Ryue Kimura, a nutritionist.

　The regular course can be canceled from the fourth month in the lowest period of 3 months.After the second time, 20 % OFF will be 5,184 yen (tax included), which will be 12,097 yen (shipping and tax included) for three regular courses including the first time.If you can't receive it on a trip or if you can't drink it, you can take a break on the regular course, specify the receipt date and time, and it is easy to continue.

Easy sleeping

　・ General food ・ Theanine, rice bran ・ The first period of the regular is 2,940 yen (3,175 yen including tax)

　Rysting is particular about highly combining the rest ingredients.Theanine can be taken with 300 mg of theanine, 30 cups of Sencha, and GABA100mg can be taken with a daily supplement.In addition, plus plenty of rice bran.Rice bran is a versatile health material that has an alias of natural food.It is rich in useful ingredients such as GABA and brown rice polyphenols, and is a treasure trove of vitamins and minerals necessary to keep the body in mind.Brown rice polyphenol approaches the "fluctuation" that comes around the age of 50.In addition, rice bran was extracted using only Hokkaido's special A rank "Nanatsuboshi".In addition, it contains rafma, 145 kinds of vegetables and fruits, and enzymes made by fermenting them with herbs.

　Rysting is easy to drink granulated.Because it is a granular shape, enough content can be blended into the composition ingredients.Rysting is produced in a GMP certified factory, ensuring safety and quality with a high -level management system.In the case of regular courses, it is necessary to promise to receive three or more times.

Good sleeping life

　・ Functional display food ・ Theanine ・ Regular first term is 50%OFF 2,592 yen (tax included)

　Good sleeping life contains theanine and is a supplement that enhances the quality of sleep.It contains 200 mg of Theanine, that is, 20 cups of Sencha.It contains plus GABA and supports the rest effect.。The fragrance, preservatives, and pigments are not used, and the shape that is easy to drink is also attractive.Small and natural sweet supplements can be chewed or licked, so you can continue every day like a snack.

　Not only will the price that is easy to use with 23%off for the second time and subsequent times, but there are also a wide variety of special services such as 500 yen gift vouchers every three months, and coupon gifts for e -mail address.There are many fun, such as seasonal gifts in July and January, celebration cards with coupons in the birth month.Regular courses need to promise more than three times.

Ala Plus deep sleep

　・ Functional display food ・ 5-aminolbringic acid (5-ALA) ・ 2,970 yen (tax included) for 50%OFF for the first time

　Alaplus deep sleep is a functional -displayed food by the SBI group listed on the First Section of the Tokyo Stock Exchange.The SBI Group is a company that puts financial institutions such as SBI SECURITIES and Sumishin Net Bank under the umbrella.The feature of this product is that it has a function to improve sleep quality because it contains 5-aminore brinic acid as a functional component, and is suitable for those who are not satisfied with the quality of sleep.。5-Aminoolbringic acid is a natural amino acid and is a component that is also contained in vegetables that are usually eaten.However, 500 kg of tomatoes is required to consume 50 mg of 5-aminore brinic acid.It is a nice point that you can efficiently consume 5-aminore brinic acid by taking supplements.5-Aminorebringic acid is an ingredient that Mr. Mitsuharu Watanabe of the Keio University SFC Research Institute is also paying attention.

　Since there is no tie in the period even in the regular course, it can be canceled at any time.

Swimming

　・ Functional display food ・ Theanine ・ 980 yen (tax included)

　Swimmingoo is a supplement that uses theanine as the main component, combined with tryptophan, milk tan paku -additive, and vitamin B6.By improving the quality of sleep, we will realize a clean wake -up.One tablet contains 200 mg of theanine and 20 cups of Sencha.It is jointly developed with a major pharmaceutical company and is produced at a pharmaceutical company's domestic GMP certified factory, and has a sense of security.

　For regular flights, the price is easy to use for only 980 yen (tax included) and 3,880 yen (tax included) for the second time, but it cannot be canceled until the third time.

Suyanite α

　・ General food ・ GABA, tryptophan ・ 15%OFF 5,980 yen (tax included)

　Soyanite α has added Western herbs with GABA and Tryptophan as the main component.The contained Western herbs are Balerian extracts and chamomile extracts called "comfort grass".Many people feel that they are busy and have a little sleep, but they say that their awakening is refreshing, and even in the monitor questionnaire, more than 95%are satisfied.

　The first payment amount is higher than other products, but the price is the same after two times.In addition, cancellation is possible from the third time, so you can easily start regular courses.

Mind guard

　・ General food ・ Maloline Dashitrioria (Noni) Derived Scopoletine and other essential amino acids such as test fans ・ Trial first limited price 7,354 yen (tax included, 500ml)

　Mindguard DX is a main ingredient in Morin Dash Triforia, also a natural herb that has been prized since ancient times in Southern Polynesia, also known as Noni.It is a drink type, not a tablet, so it is popular because it is easy to drink.Morin Dashitrioria is also called Noni and contains plenty of essential amino acids and polyphenols.It is an ingredient that can further enrich non -power and easily replenish good quality health ingredients by aging for three months.In addition, it contains Kwangwangsou, which has been called "sleep grass" since ancient times in Okinawa, and resveratrol, a kind of GABA and wine polyphenols.

Mind guardDX粒タイプ

　・ General food ・ Noni extract, GABA, glycine ・ 60%OFF 7,340 yen (1-2 months)

　The mind guard DX grain type is a supplement made from a drink type mind DX into grain.The granular type was released because the drink type is difficult to carry when traveling.Like the drink type, it contains Morin Dashitrioria, and also include Kwangwan, GABA, and Resveratrol in the additional noni extract.Compared to Mind Guard DX 2.It is 5 times more concentrated and focuses on the ease of absorption into the body.

　Patriot 89.7%said he was satisfied, and it is an excellent supplement as a nutritional supplement as well as rest.

Good sleep time

　・ Functional display food ・ Saffron -derived chrosine, saffron -derived saffronar ・ Regular first term for 50%OFF (tax included)

　A good sleep time is a supplement that improves sleep quality (drowsiness during activity) in Kurosin and Saffranal extracted from high -quality spices used in the Mediterranean Sea.The main component of Spanish -produced saffron contains GABA120 mg, 50 mg of test fans, vitamin B6, B12, and 30 billion lactic acid bacteria.The quality is stable because it is produced in a GMP -certified domestic factory.It is safe because the test such as microorganisms is fully performed.

　You can freely choose the delivery interval so that you can use a special regular course other than those who drink every day.There is no worry that you forget to drink and have extra supplements.There is no tied up in the number of regular courses, so you can cancel at any time.

Night plus

　・ General food ・ Glycin Theanine Treat Fan GABA ・ 1,380 yen (tax included)

　Night Plus is popular at a reasonable price, despite the fact that it is produced with plenty of natural ingredients at a Japanese domestic factory recognized by GMP standards.The secret is that a large amount of necessary materials is purchased, and the process from manufacturing to sales is consistent and there is no intermediate margin.It is a reasonable supplement, but users 92.8%is satisfied.

　It is also sold at Rakuten Ichiba, and delivery is safe because it uses Rakuten Super Logistics.If you use Rakuten Super Logistics, you will arrive at home just 1 to 3 days after applying, so there is no problem buying each time.You can get a 500 yen OFF coupon by introducing friends on LINE or reviewing Rakuten, and you can use it at a great price.It can be said that the full refund security service is also a popular proof.It is a popular product that has won the first place in the Rakuten Daily Ranking.

Relaxing SE

　・ Functional display food ・ Rahma ・ Regular course is 2,720 yen (tax included) with 20%OFF

　Rilakmin SE is a supplement that helps improve sleep quality, mainly composed of hypelosides extracted from the natural herbs "Rahma".This ingredient has recently been known to increase serotonin.In addition to the rafma, it also supports the relaxing effect by adding GABA50mg and Kwangwan Sou 100mg called Okinawan sleep grass.Vitamin B1, B2, B6, niacin and pantothenic acid are also included.

　The Rilakmin series has been loved for more than 10 years and has been selling 200,000 units so far.This product is also a popular supplement that has won the first place in the Rakuten Ichiba mental supplement and the first place in the Yahoo!If you are a regular course, you can buy it at a discount of 20%off for the first time and the second and subsequent times at 10%OFF, and you will not forget to buy it.You can easily apply for a regular course because you can change the delivery cycle and stop once.It also supports buying each time, and it is 15%off if you buy 6 months in bulk.

Nanite

　・ Functional display Foods ・ Theanine ・ 30 -day grain type suggested retail price 2,052 yen (tax included)

　Nanite is a supplement provided by ASAHI Grepe, which is the main component of theanine, which is a component of tea.Since there is a grain type and jelly type, you can choose the one that is easy to drink.The grain type is a small grain shape that is easy to drink, with 4 grains per day.The jelly type has a soft texture and is easy to take with the flavor of chamomile lemon, and can be taken like a snack.Both contain 200 mg of theanine (20 cups of Sencha) per day.

　Nanite can be purchased from a small amount, so it would be easier for people who have never purchased supplements to buy it.There are 7 days of trials to dealing 60 days, so you can choose according to your budget.It is handled by Ito -Yokado, Matsumoto Kiyoshi, etc., and can be easily purchased on Amazon.

* If you apply for the service introduced in the article, a part of the sales may be returned to Newsphere.

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