This article is a translation of the following Japanese article:
Original: 睡眠の質を上げるために今日からできること｜ぐっすり眠って毎日を元気に
“I can’t sleep well” “I don’t feel like I slept well until morning”
Do you have such problems?
Sleep has a huge impact on your physical and mental health.
When the quality of your sleep improves, it becomes easier to get rid of fatigue, and your concentration and immunity during the day also improve.
In this article, we will introduce in an easy-to-understand way
✅ Causes of poor sleep quality
✅ Specific improvement points that you can start today.
Author: “If you have a series of sleepless nights, the next day will be difficult. Let’s start with what we can do to sleep soundly every day!”
What is sleep quality? Let’s understand the basics first
Sleep quality means:
✔ Falling asleep easily
✔ Sleeping deeply
✔ Not feeling tired when you wake up
This refers to such a state.
Even if you sleep for a long time, if you are not able to get a deep sleep or wake up many times during the night, the quality of your sleep will deteriorate.
Improving the quality of your sleep means
✔ Your skin will feel better
✔ You will feel less sluggish during the day
✔ You will be less susceptible to stress
You can expect the following effects.
Main causes of poor sleep quality
First, let’s look at the reasons why sleep quality deteriorates.
① Bedtime and wake-up times vary
Your body clock (circadian rhythm) is regulated by going to bed and waking up at the same time every day.
Irregular life rhythms can make it difficult to sleep.
Author: “If the time you go to bed varies from day to day, your body won’t be able to prepare for sleep.”
② Effects of caffeine and alcohol
Caffeine in coffee, tea, and energy drinks has a stimulant effect and can interfere with sleep if taken before bedtime.
Alcohol may help you fall asleep, but it has been reported that it makes it easier to wake up during the night.
③ Light from smartphone and PC screens (blue light)
Blue light emitted from smartphone and computer screens interferes with the secretion of the sleep-inducing hormone (melatonin).
Working on screens right before bed can reduce the quality of your sleep.
Author: “Using your smartphone before bed tends to become a habit, but it has a big impact on your sleep.”
④ The environment is not comfortable
The temperature, brightness, and noise of your bedroom also affect your sleep.
It has been reported that sleep becomes shallower when it is too hot or cold, or when there is noise or light.
You can do it today! Specific ways to improve sleep quality
From here, we will explain improvement methods that can be put into practice one by one.
1. Create a regular sleep schedule
- Go to bed and wake up at the same time every day
- Make weekdays and holidays closer to the same time
Your body clock will be adjusted and you will naturally fall asleep at the right time.
Author: “If you keep a consistent sleep schedule, you’ll feel much sleepier at night.”
2. “Digital detox” before bed
Stop using your smartphone or computer 30 to 60 minutes before going to bed.
📌 Reading
📌 Light stretching
📌 Deep breathing
Let’s make it a relaxing time.
3. Limit caffeine and alcohol
- Caffeine should be consumed no more than 6 hours before bedtime
- Avoid alcohol at night
This alone will improve the depth of your sleep.
Author: “People tend to think that having a glass right before bed will make you sleepy, but it can actually lower the quality of your sleep.”
4. Get plenty of sunlight when you wake up in the morning
Morning light resets your body clock and helps you feel sleepy at night.
We recommend opening the window and soaking up the light, or going outside for a walk.
5. Organize your bedroom environment
- Room temperature: Cool (approximately 16-20℃)
- Light: Dark (blackout curtains or sleep eye mask)
- Sound: Quietly (ear plugs and white noise are also effective)
A comfortable environment leads to sleep.
6. Make light exercise and stretching a habit
There are reports that moving your body during the day can improve the depth and duration of your sleep.
Author: “Light walking and stretching are also effective, so let’s start with exercises that you can continue.”
7. Create a relaxing habit before bed
- Warm bath
- Herbal tea
- Deep breathing and meditation
By creating a routine like this, your body will begin to “prepare for sleep.”
Benefits of improving sleep quality
When the quality of sleep improves,
✔ Wake up refreshed in the morning
✔ Improve concentration during the day
✔ Reduce stress
✔ Improve immunity
.
Author: “If you improve the quality of your sleep, you will see positive changes in your daily physical condition and mood!”
Summary | Start with what you can do one by one
You can significantly improve the quality of your sleep by starting today.
- Regular life
- Relaxing time before bed
- Comfortable bedroom environment
- Food and drink ideas
- Light and exercise during the day
Everything doesn’t have to be perfect.
First, try one method at a time, starting with the method that suits you.
