For the comfortable sleep
The number of those who become lack of sleep due to work, the stress, and sleep apnea syndrome by obesity, etc. has increased recently. It thought how I came to be able to sleep comfortably.
Sleep and the necessity
About the life 1/4-1/3 of us is time when thinking to be asleep though it is mysterious. It has been sleeping for totaling about as many as 20-27 years when the life is assumed to be about 80 years. I want to sleep comfortably if the sleep is necessary by all means.
It was thought that sleeping in old times was necessary to be tired the brain and the body, and to take a rest. However, it has been understood that being sleeping becomes deep sleep and becomes shallow from the brain wave and the ocular movement while sleeping by the research afterwards.
Non rapid eye movement sleep that brain enters state of rest when first attaching to sleep (deep sleep). Next, REM sleep on which a part of brain acts (REM and Rapid Eye Movement to have dream with slumber)Having repeated 4-5 times at this 1 and a half hours-two cycles of the hour at night is usual sleep.
Environment for comfortable sleep
There is often what doesn't occur until the morning at all either when sleeping being possible to sleep comfortably once though I am sleeping in the following environments.
Condition of bedroom
Not being possible to sleep quietly if the environmental condition of the bedroom is bad is natural. The quiet surrounding is necessary. to the firstNext, a moderate temperature and humidity are necessary. Moreover, moderate darkness is necessary.
Because these have the individual variation, everyone doesn't limit that it is comfortable in the same condition. I thought that the following conditions were good from a longtime trial and error.
- I think that the bedroom is good like the quietness Japanese syllabary. It is possible to sleep comfortably when becoming accustomed though it is thought that it is not possible to sleep by the tinnitus's doing for it to go to the place that the sound doesn't do suddenly at all and returning.
- The area of the bedroom seems should be not so wide. The ceiling can be completed by the area of extent where only the bed can be put and it sleep low should. You seem should become moderate humidity because of the breath that you vomited.
- It makes to the temperature of a level not hot, the timer is not used, and do air-conditioning of air-conditioning of summer until the morning. That sleeps, and the electricity bill also can sleep the temperature change and sleep few few and comfortably.
- Winter is not heated at all. Air dries when heating it even a little and it is not possible to sleep comfortably. It cuts and it sleeps when the preset temperature of heating is adjusted to 16 degrees or less if it wants to heat it by all means and 30 minute - about one hour is driven.
- I think the less the stimulation of light is, the better. The room is darkened as much as possible. The Omaru lamp is darkened further and it makes it to the indirect lighting so that light should not catch one's eye directly.
- The rest room is arranged near the bedroom. The rest room is set up on the second floor if sleeping on the second floor. It sleeps near the rest room of the first floor in case of not being. Let's think about the reform because it is many years.
- The ventilation of the bedroom is always made ventilation (exhaust) with a quiet, small ventilation fan of the sound. Only when the midsummer and the midwinter sleep, the ventilation fan is stopped. When it is a narrow room when the ventilation fan is stopped and the doorway is a structure sealed up, the space in the doorway by about 0.5-1cm so as not to be sealed up does.
- It doesn't awake at an emergency fire when it is a too comfortable, deep sleep, and install the fire-alarm device in the bedroom, please.
Condition of bedding
Because bedding also has the individual variation, it cannot be indiscriminately said that any is good. Making to it warm with a comforter not too heavy with a pillow not too high and a sheet group not too soft and sleeping are general.
Next, it introduces my case.
- The bed is the one with a hard board of the tree.
- Clothes when sleeping are usual pajamas.
- The sheet group doesn't use, and the thing of 8cm in thickness is used with the low repulsion mattress. Generally, a thin a little more thick mattress thinks that it may be few including sinking of the body.
- I am paving the genuine mouton that has been bought in Australia on this. It is cool in summer when the mouton is used and the one feeling that it is warm in winter. The mouton is a fleece skin.
- The comforter doesn't use at all in the autumn of the summer of spring or use the one with a thin skin comforter. The skin comforter of summer is used on that when it is especially cold in winter though one blanket is the main.
- As for the pillow, because the body sinks a little in the mattress when the low repulsion mattress is used, the one that is lower than usually seem to be good. As for the height of the pillow, height that the head becomes true side when sideways turning and sleeping seems to be basically good.
- When the low repulsion mattress is used, is the same posture secured for circulation of the blood even if it keeps being long?The body seems not to become numb so much.
Height and hardness of pillow for quiet sleep
Height and the hardness of the pillow are very important for sleeping quietly. Especially, when the load rests upon the neck and the spine if height is not suitable, and it gets up in the morning, it might be annoyed by headache, lumbago, and the insomnia feeling.
You seem should not go up too much when the body is sideways turned and it sleeps the head, not fall too much the height of the pillow, and in view of side, become straight the spine. Under such a condition, the head enters a state curved by about 15 degrees above the horizontal when becoming upward.
Moreover, hard one seems may turn over in bed easily as for the hardness of the pillow. It is not a pillow of [kochikochi] even if it is hard but it is hardness of extent in which the bath towel is paved in 2-6 piles in a hard square cushion.
(Do for NHK on February 6, 2008 above and from broadcasting [gatten]. )
I tried sleeping thus. It was possible to sleep very comfortably though it was felt a little that the pillow was high than the current.
Preparation and time of going to bed
It refrains from meal before it goes to bed, and it spends it quietly for a while with not the fluorescent lamp of the daylight color but the lighting of darkness of the warm color group that the color temperature is low like the lamp or lamp color fluorescent lamp. You will listen to the soft music than watch television.
Bedtime is the most important because of the comfortable sleep. It will be made to go to bed by 11:00PM though it thinks this for the individual variation to exist. Worsening very afterwards, going to sleep doesn't apply it to deep sleep as 0:00AM - 1:00AM comes.
This seems to sleep about five hours or more comfortably because of the long experience, too and not to remain until the next day tiredness. If possible, you seem should sleep for 7-8 hours. You need not sleep any more.
Even if it is not likely to be able to sleep, it is the one that is the sleep in about "The body feels rested if it lays oneself down quietly" while not knowing the idea.
It moves to well-lit room, it pulls the drapes, light on the outside is bathed in, and the body clock is reset when getting up in the morning.
About the catnap
When it eats lunch, everyone is the one that becomes sleepy a little. The body is refreshing if it takes a nap there by about 10-20 minutes if time permits. If it is such a catnap, it seems not to influence the sleep at night.