【sleep】
Improve your sleep and keep your immune system strong!
Life rhythm and quality sleep
If you become a nocturnal lifestyle, the metabolic and immune proteins that work during sleep will not work properly, and as a result your immune system will weaken, making you more susceptible to getting sick.
At times like this, it's important to trim your life rhythm so you don't drop your immunity and stay in shape!
Sleep is the most important part of our circadian rhythms.
It's just that it's not good to have a lot of sleep time, but ′′ quality sleep ′′ is going to be important.
I will explain in detail what "quality sleep" is and how to get it.
If you can't sleep well, please see here ⇒ <Healthy recipes - Maybe you have insomnia!? For a good night's sleep ->
What is quality sleep?
A regular rhythm of sleep and wakefulness is maintained, and there is a clear distinction between day and night.
●You are getting the necessary amount of sleep, you do not feel drowsy or doze off during the day, and you can spend your time in a good physical and mental state.
You will not wake up in the middle of the day, and you can get a stable sleep
Wake up comfortably and refreshed in the morning
Able to act smoothly after waking up
You can fall asleep without spending too much time after going to bed
Gives you a feeling of deep sleep
Satisfaction can be obtained without excessive fatigue during the day
[Relationship between quality sleep and health]
・Regular sleep makes it easier to regulate the rhythm of life and maintain the balance of hormones in the body. is also connected.
・By getting good quality sleep, you can feel better during the day and stay active.
Staying active during the day will naturally help you sleep better and keep your body and mind healthy.
How to get quality sleep?
[1] Things you can do at home
(1) Bathing 2-3 hours before going to bed
Bathing temporarily raises the body temperature, so it has the effect of helping you fall asleep and get a deep sleep, just like exercise.
Specifically, we recommend bathing in lukewarm water at 38 degrees Celsius for 25 to 30 minutes , or bathing your body in hot water at approximately 40 degrees Celsius .
(2) Exposure to light when waking up
It has also been shown that exposure to sunlight in the morning after waking up can help reset the body clock, which has a cycle longer than 24 hours.
(3) Stop using your smartphone or computer before going to bed!
Electronic devices such as smartphones and computers contain a blue light called "blue light" .
Blue light is said to have the shortest wavelength and strongest energy in visible light.
Blue light stimulation affects the production of the hormone melatonin , which is involved in the sleep-wake rhythm.
Exposure to blue light during the day suppresses the secretion of melatonin and increases activity, but exposure at night suppresses melatonin , which promotes sleep, by mistaking bright light, including blue light , for daytime.
[2] Diet
(1) Take “ tryptophan ” to increase the happiness hormone “ serotonin ”!
(2) Take “GABA” and relax♪
GABA can be expected to reduce stress by acting on the autonomic nervous system.
(3) Glycine (expected to improve sleep quality by lowering core body temperature)
・Glycine is an amino acid that plays an important role in red blood cells and the liver. Glycine promotes the activation of the thermoregulatory center and is expected to lower the core body temperature.
It is said that deep sleep is induced and sleep quality is improved by lowering core body temperature .
Foods that contain a lot of glycine include seafood such as shrimp, scallops, squid, crabs, and swordfish .
(4) L-theanine (expected to have effects on sleep and stress)
・Theanine is expected to improve the quality of sleep by enhancing the alpha group in the brain. Furthermore, it is expected that increasing the concentration of GABA, an inhibitory neurotransmitter in the brain, will exert an anti-stress effect.
・Theanine is contained in green tea (gyokuro, sencha, bancha).
・Although L-theanine can be ingested from food, it is said that it is necessary to use supplements and ingest more than the effective amount in order to improve sleep disorders .
・By the way, it is considered desirable to take about 200 mg of L-theanine at one time when it is effective.
In addition, it is believed that taking the drug once will not produce immediate results, but rather, it is believed that tangible effects can be expected by taking the drug continuously on a daily basis.
