This article is a translation of the following Japanese article:
Original: 難しいことなし！眠りを改善する簡単なコツ｜ぐっすり眠れる毎日へ
“I can’t get rid of my fatigue even after sleeping”
“I can’t fall asleep even after getting into bed”
“I feel tired even when I wake up in the morning…”
――Do you have such “sleep troubles”?
Lack of sleep and poor sleep quality can put a strain on your body and mind if left untreated (see previous article).
But it’s okay! No specialized equipment or difficult measures are required.
We will tell you “simple and effective tips for improving sleep” that you can start from today.
Author: “With small daily habits, the quality of your sleep will improve significantly.”
1. Go to bed and wake up at about the same time every day
The body has a rhythm called the “circadian rhythm.”
Going to bed and waking up at the same time every day will help you maintain this rhythm and improve your ability to fall asleep and wake up.
In fact, a regular sleep schedule has been reported to improve falling asleep and reduce daytime sleepiness.
Tips
- Same hours on weekdays and holidays
- Adjust in small increments of 15 minutes
Author: “When you lose your rhythm due to napping or staying up late, your body asks, “When should I go to bed?” “It’s confusing.”
2. Bathed in sunlight when you wake up in the morning
Exposing yourself to sunlight in the morning resets your body clock and makes it easier to feel sleepy at night.
Sunlight is a strong signal that regulates sleep and wakefulness rhythms.
Tips
- Exposing yourself to sunlight for 5-10 minutes in the morning
- Light immediately after waking up is more effective than after returning home
3. Avoid using your smartphone or PC before bed
The screens of smartphones, computers, and tablets emit light called blue light.
This light interferes with the secretion of hormones related to sleep, making it difficult to fall asleep.
Tips
- Avoid looking at screens an hour before bed as much as possible
- If you really want to watch it, set it to cut blue light
Author: “I know what you’re thinking, “Just one more episode…”, but try changing it to a relaxing time before bed♡”
4. Be careful when using caffeine and alcohol
Caffeine contained in coffee and green tea has a stimulant effect and may make it difficult to fall asleep.
In order to improve the quality of your sleep, it is a good idea to avoid caffeine at least 8 hours before bedtime. Alcohol may make you sleepy at first, but it can make you wake up more easily during the night and reduce the quality of your sleep.
Tips
- Caffeine-free drinks in the afternoon
- Eat less alcohol at night
Author: “If you like coffee, try switching to herbal tea in the evening.”
5. Adjust the bedroom environment (light, sound, temperature)
A comfortable bedroom is an important point to improve the quality of your sleep.
- Make the room as dark as possible
- Create a quiet environment
- Ideal room temperature is “cool”
It is also effective to use earplugs if you are concerned about noise, and blackout curtains if you are concerned about light.
Author: “Your body will learn that the bedroom is a place to rest.”
6. Incorporate light exercise
Light exercise during the day can help promote deep sleep.
Good for walking, stretching, etc.
Research has also shown that exercise can push the “switch” on sleep (however, it is important to avoid it right before bed).
Tips
- Walk for about 30 minutes from morning to afternoon
- Light stretching in the evening
Author: “Just walking makes a huge difference. You can relax both your body and mind♡”
7. Create a “loose routine” before bed
To make it easier to fall asleep, it is also effective to have the same “relaxation time” every night.
- Warm bath
- Take a deep breath
- Relaxed music
- Short reading
By letting your body memorize these “signs before going to bed,” you will feel sleepy more easily.
Author: “The ‘switch to sleep’ can be created with small cues in life.”
8. Take short naps during the day (15-20 minutes)
Naps can help maintain the quality of your sleep if you take them well, but if they are too long, they can have a negative impact on your night’s sleep.
It is ideal to take a nap of no more than 15 to 20 minutes (avoid excessive naps or naps later in the evening).
Author: “If I only sleep a little bit, I can sleep soundly until night.”
Summary｜Nothing difficult! Sleep improvement habits you can start today
Improving your sleep can make a big difference by adjusting
✔ Consistency of schedule
✔ Environment and habits before bed
✔ Daytime activities
Everything doesn’t have to be perfect.
It’s OK to just take things one step at a time.
Author: “Even if you know in your head that sleep is important, it’s difficult to actually change it. But you can do it little by little! Let’s aim for healthy sleep together ♡”
