What are the 4 ways to help you get a good sleep?
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Sleep is important for humans, and research has also been published that even reduced sleep times of as little as 16 minutes degrade work efficiency . However, it is also true that sleep tends to be neglected in the busy modern times, and fitness coach Brock Armstrong explains how to get a better sleep.
Exercise to Sleep Better (and Vice Versa!)
https://www.quickanddirtytips.com/health-fitness/mental-health/self-care/exercise-to-sleep-better-and-vice-versa
Mr. Armstrong said that the importance of sleep is difficult to recognize because there is nowhere to catch it, and many athletes who have performed well, such as Usain Bolt of the ground and Roger Federer of tennis. It is pointed out that he emphasizes sleep. The benefits of enhanced memory during sleep, improved cognitive ability on the next day, and the ability to secrete hormones and recover tired muscles can never be ignored.
Therefore, Armstrong recommends several ways to get a better sleep.
◆ 1: Make a ToDo list that summarizes the things to do
Many people can not fall asleep smoothly due to mental upset or anxiety. If you think about what to do the next day and think about this, you may feel uneasy, and you may be worried about oversight and just waking up in the middle of the night.
Armstrong recommends that you create a to-do list that clearly describes what you have to do to avoid that anxiety. By having information on what I should do tomorrow and how long it takes for each task, I feel relieved and I can go to sleep with peace of mind.
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◆ 2: Synchronize heart rate and breathing
When you go to bed, you can sleep better if you breathe more gently than during the daytime. Armstrong feels his heart rate in a “hands-on style” where his hands are placed on the chest to feel his heart rate, “breathes in 4 beats”, “holds breath for 7 beats” It is said that he uses the technique of linking the heart rate and breathing with 'breathing out in 8 beats.'
The benefit of determining your breathing speed based on your heart rate is that, as your body settles down, your heart rate slows down and your breathing will also moderate. It seems to be a very effective biofeedback, and you can sleep smoothly by not breaking this cycle until you go to sleep, says Armstrong.
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◆ 3: cherish the routine before bedtime
It is important not only to get in bed, but also how to spend before getting in bed. Mr. Armstrong points out that it is necessary to gradually lower the activity gear and shift the body to 'sleeping mode' before going to sleep. 'I spend one or two hours before going to sleep for the routine before going to bed' 'I turn off my smartphone or PC and don't check my email etc when I have finished the work of the day' 'I do not read books related to work' It is important to keep things such as
By stretching, meditating, reading a hobby, listening to music, or wearing your favorite sleepwear, you can relax your mind and body and go to bedtime mode. Mr. Armstrong insists that it is necessary to be relieved from the tension of the day before going to bed, and should not look at the light of smartphones and tablets.
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◆ 4: Have a habit of exercise
Armstrong, a fitness coach, claims that having proper exercise habits results in better sleep. He said that even though exercise does not immediately improve sleep, you can strengthen your sleep by keeping a habit of exercising for about 30 minutes a few times a week, by planning.
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