Your sleep may actually be of poor quality.

Hello. This may be out of the blue, but did you sleep well last night?

Some people might say, "Well...maybe?" while others might say, "I woke up three times in the middle of the night!"
As for me, I couldn't sleep for over an hour yesterday, even though I went to bed, and the next thing I knew, I was staring at Instagram reels on my smartphone... I totally messed up.

But the next morning after such a night, you're left with an indescribable feeling of lethargy. Your head feels fuzzy and you lack motivation. Even if you gulp down a load of coffee, the sleepiness persists.

The reason for this may be the quality of your sleep.

There are more important things than sleep time.

For example, even if you sleep for seven hours, if you wake up feeling awful in the morning and feel sleepy all day, then that's poor quality sleep. On the other hand, if you wake up feeling refreshed even if you sleep for a shorter period of time and feel refreshed throughout the day, then that can be considered good quality sleep.

So how do you judge the quality of your sleep?
That's where this 10-point checklist comes in.

□ Sleep quality checklist (10 items)

• I can sleep without taking sleeping pills
• I fall asleep pretty quickly after getting into bed.
• Going to bed and waking up at the same time almost every day
• I rarely wake up in the middle of the night
• When you wake up, you'll think, "I slept well."
• When you wake up, you can immediately take action
• A clear rhythm of day and night
• I don't feel sleepy or drowsy during the day.
• I have a sleep-wake cycle that suits my lifestyle
• Active and energetic during the day

So, how many of these apply to you?

To be honest, I had six (hmm, a bit of a tricky guess).
But don't worry. This isn't a list to "reflect on," but a list to "learn about your current state."

If you answered yes to 8 or more questions , give us a round of applause! It's proof that you're getting a pretty good night's sleep.
If you have 5 to 7 , you're doing okay, but your daily routine may be a little out of whack.
If you have less than four , it might be a good idea to start by making an effort to increase the number by even just one.

Just a few things you can do to improve your sleep quality

Now, I'll tell you some tips on how you can dramatically improve the quality of your sleep by just being a little more conscious.
You don't need any enthusiasm or guts. Just read it casually.

● The golden time to take a bath is 90 minutes before going to bed.

The reason for this is that the difference in body temperature makes you feel sleepy.
The human body is designed to naturally make you sleepy when your core body temperature (the temperature inside the body) drops.
So, if you take a bath about 90 minutes before going to bed to raise your body temperature, it will then drop sharply and you will feel really sleepy.

● Stop using your smartphone 30 minutes before going to bed

I totally understand the feeling of "I look forward to checking my smartphone before going to bed."
However, blue light tricks your brain into thinking it's daytime and interferes with melatonin (the sleep hormone).

At least at night, try leaving your smartphone in the living room while you sleep.
Maybe go back to using paper books instead of reading apps?
The challenge of "stopping using your smartphone right before going to bed" is surprisingly effective.

● A dark and cool bedroom is best

Light is the enemy of sleep. Light bulbs and smartphone notifications can actually be quite distracting.
Additionally, a bedroom that is too hot or too dry can also contribute to poor sleep.

The ideal temperature is a little chilly. When you sleep, it's natural for your body temperature to drop.
Try to set your air conditioner to around 26°C.

● Consciously expose yourself to morning light

When you wake up in the morning, open the curtains and let in natural light.
This is the “reset switch” for your body clock.

If possible, go out to the balcony and take a deep breath while basking in the morning sun.
It might make you look a little suspicious (lol), but it will make your brain surprisingly clear.

"Ideal sleep" doesn't have to be perfect.

I don't think ideal sleep means sleeping exactly seven hours every day and waking up refreshed at 6am.
Waking up naturally at a comfortable rhythm that suits your body and mood, and having enough energy during the day.

It's natural that there will be days when you can't sleep, and days when you stay up late.
Still, the quickest way to achieve this is to gradually find the type of sleep that suits you.

There's also a "secret trick" called napping

By the way, we at HIRUNEGAO recommend taking a 15-minute nap.
This is surprisingly effective.

If you find it difficult to concentrate in the afternoon or your work efficiency drops, try closing your eyes for just 15 minutes after lunch.
You can sleep, or not. Just closing your eyes and shutting down information will reset your brain.

Final words

In our busy days, sleep tends to get put on the back burner.
However, if you can get a good night's sleep, it will give you a solid foundation for your life.

You'll be able to work more efficiently, be kinder to others, and truly love yourself.
When you think about it that way, sleep isn't just rest, it's the foundation that keeps you in shape.

Starting tonight, why not try being just a little kinder to your sleep?

Well then, have a sweet dream tonight.

Zzz…