The way to quickly fall into a deep sleep, improve the quality of sleep and welcome "comfortable morning"

It is something that makes it quite difficult to sleep if you are appointed to a big role at an important meeting the next day, or feel heavy pressure every day due to stress and others. Melissa Chu, who has posted a number of articles about ways to lead a better life, is concerned about the fear of insomnia and lack of sleep and the way to take for a comfortable morningMediumIt explains in.

How to Fall Asleep Quickly and Wake Up Ready to Be Productive
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◆ frightening of sleeplessness and sleep deprivation
To tell about the horror of insomnia, what is often taken up is called insomnia experiment. Mr. Peter Trip, who is a radio personality in 1959, made 200 hours (8 and 8 hours) of insomnia radio broadcasts to recruit charity donations.

Although I was continuing broadcasting smoothly after starting the experiment, Mr. Trip's situation suddenly changed 3 days after broadcasting started. Mr. Mr. Trip suddenly began to strike people around, to see hallucinations, to take meaningless behavior. By the time we left the remaining 66 hours until the end of the program, Mr. Trip's mind and body had already reached the limit, but we succeeded in getting over 200 hours of broadcasting by administering a drug with an awakening effect.


After the radio broadcast, Mr. Trip tries to take 13 hours of sleep, and problems such as hallucination symptoms are improved. For this reason, it was thought that long sleepiness did not affect physical condition. However, Mr. Trip's friend has revealed that his character has changed so much that he feels that after the broadcast "he became a totally different person both mentally and emotionally."

Mr. Meiken Nedergard, professor of neurosurgery at the University of Rochester,Sleep removes harmful waste products accumulated in the brainIt is clarifying that it is research. It is also pointed out that leaving harmful toxins without being treated is risk of leading to the loss of brain cells like Alzheimer's disease and Mr. Trip continued radio insomnia radio broadcast for 8 days, It is considered that brain cells may have been damaged.

Research by the University of Pennsylvania shows that not only insomnia but also sleep deprivation affects the brain. In the experiments, the subjects were divided into three groups of "sleeping 4 hours," "sleeping 6 hours," and "grouping sleeping 8 hours," allowing each group to live with the specified sleeping time for 2 weeks, I investigated how the performance changes in the psychomotor arousal exam (PVT) which examines the sustainability of speed and attention.

Then, although the group of sleeping for 8 hours did not affect performance, it was also obvious that the performance of 6 hour sleeping group and 4 hour sleeping group was declining and the performance got bigger as the sleeping time became shorter have become. In fact, subjects in the group of 4-hour sleep and 6-hour sleep, whose performances are declining, said that they uniformly "started to sleep at a new sleep" and their own performance is declining I was not even aware of it.


◆ For better sleeping
Insomnia and lack of sleep cause serious damage to health, Mr. Chu explains "four ways" to take full sleep and do one or more of these before going to bed It is said that you can improve the quality of sleep.

1: Relaxation
Relaxation is to solve the state of muscle tension. This act is a simple and effective way to make the body sleep, and it also has the effect of relaxing the spirit.

As a concrete method of relaxation, first breathe deeply, suck in deeply, and put your strength on your legs for a few seconds and make you nervous. Then, while breathing out, I will withdraw my power and unravel my tension.

Next, move the body one by one in the following order. In addition, when moving the body, put power in that part, slowly return to the original state.

· Below the knee
· Above the knee
·Stomach
·breast
·hand
·arm
·face
Whole body

2: Listen to calm music
There is a survey result that listening to classical music greatly improves the quality of sleeping compared to reading and listening to music. For this reason, Mr. Chu recommends listening to classical music.


Mr. Chu also says that "the taste of music is individual", and if you can sleep with music of a particular genre besides classical music, it is better to choose that.

3: Write down
Thinking about important events that will occur in the future when you go to bed will cause sleep disturbance. Mr. Chu recommends putting paper and a pen right next to the bed and writing down all the thoughts and so on. If I make these on paper, I say that you do not need to think about the same things over and over and can concentrate on sleeping.


4: Read a book
Mr. Cow last reads is reading. According to Mr. Chu, "I do not need to read for a long time" and it is said that 20 to 30 minutes of reading are good. Mr. Chu used to touch the computer before going to bed, so it seems that the stimulation of the light was strong and it seemed to have been evening in the middle of the night, but he switched to reading and seemed to be able to sleep smoothly.

Although it is said that it is better to read paper books rather than e-books, it is better to read books of paper, but Mr. Chu says that either way is okay as it has an effect on reading itself.