May 5, 2025

For those who want to sleep soundly! 4 good sleep habits you can start today

[Save this] For those who want to sleep soundly! 4 "good sleep habits" you can start today

Hello!
Recently, how often have you woken up feeling like you had a good night's sleep?

Whether you're waking up in the middle of the night or not getting deep sleep, your busy daily life can sometimes cause you to lose your sleep habits.

For those of you who feel this way, we'd like to introduce you to some good sleep habits that you can start today!

There's nothing difficult about it.
Just taking small steps can make a huge difference in how much you sleep each day.

Let's get started!

【table of contents】

1. Expose yourself to the morning sun for 15 seconds
2. Go for a walk
3. Write down your worries
4. Take a bath 1-2 hours before bedtime
5. Tips for maintaining good sleep habits
6. Summary | Making sleep your ally will make your days easier!

1. Expose yourself to the morning sun for 15 seconds | Schedule a "sleep session"

The first thing you do when you wake up in the morning.
Open the curtains and let the sunlight shine into your eyes for just 15 seconds!

Just 15 seconds.
Still, your body's internal rhythm will make a "sleepy reservation for the day."

The human body is programmed to secrete melatonin (the sleep hormone) 14 to 16 hours after exposure to sunlight in the morning.

If you get sunlight at 7am, you should naturally feel sleepy around 9pm-11pm.

What's more, even on sunny, rainy, or cloudy days, simply taking a deep breath by the window can have a positive effect!

What if you spend your morning staring at your smartphone?
It's natural for your eyes to be sharp at night.

So, let's say hello to the sun this morning!

2. Walking | Increase blood flow and improve your sleep

Exercise is sleep's best friend.

However, for those who think, "I don't want to go to the gym right away...", I would first recommend walking.

The benefits of walking in the morning

You can also enjoy the morning sun
The autonomic nervous system is awakened
Your body will become more flexible and you will be able to spend the day smoothly.

The benefits of walking at night

Aerobic exercise activates the parasympathetic nervous system
Reduces stress hormones
Gradually raises body temperature and helps you fall asleep

What's important is not the time of day, but being able to keep it up!
Even a small step like, "I wonder if I should walk to the convenience store nearby" is OK!

This small step will go a long way to making your sleep better.

3. Write down your worries | Create a "brain cleansing time"

Before going to bed, my head is all cluttered and I can't sleep...
In such cases, the technique to clear away any confusion is "expressive writing."

manner

Prepare paper and pen
Write down any frustrations or annoyances you had today.
Stream as you like, assuming no one will see it.

This alone will relax your brain in a surprising way.

Tips

Handwriting is recommended (it makes your brain more flexible)
Just three lines would be fine
You can also end the post by writing "Oh well!"

4. Take a bath 1-2 hours before bedtime | Timing is key!

You often hear people say, "I feel like I can fall asleep right after taking a bath."

This is half true, and half true that you need to be careful.

In fact, the most effective rhythm for a good night's sleep is to go to bed about 60 to 90 minutes after taking a bath.

When you take a bath, your body temperature rises and then gradually drops, making it easier for you to fall asleep.

By using this, you can naturally create a rhythm that allows you to sleep soundly.

However, be careful not to take a bath that is too hot, as it can make you feel too excited.
Warm up comfortably at a temperature of around 41-42°C.

So, why not try planning your own bath schedule that suits your rhythm?

Tips for maintaining good sleep habits

If you're thinking about trying out some of the tips for better sleep we've introduced so far, the most important thing is to make them small habits you can stick to!

Don't try to do everything from the beginning
If you can do even one thing, praise yourself and say, "I'm great!"
I don't mind if I accidentally forget

Rather than striving for perfection, steadily working on even 70 points every day will ultimately change your constitution.

Today, before you go to bed, take a step that will make you think, ``I did this!''

Summary: Making sleep your ally will make your days easier!

When you get a good night's sleep, you'll wake up feeling refreshed in the morning!
You can work energetically during the day and naturally relax at night.

Yes, good sleep is the foundation of good everyday life.

Please try incorporating the good sleep habits introduced today into your daily life little by little and enjoy the gradual changes!

Even if you've had trouble sleeping, there will surely come a day when you realize, "Every day is so much easier!"

Well, thank you for your hard work today!
Wrap yourself in a warm futon and have a wonderful dream.