A story to read if you think, "Maybe I haven't been sleeping well lately..."

I don't feel refreshed even when I wake up in the morning.
During the day, I suddenly lose consciousness during a meeting.
I spend the weekend just catching up on sleep.

This is actually a sign that you're not getting enough sleep.

You might think, "No, I'm sleeping," but is that "proper sleep"?
People today are so busy with work, housework, hobbies, smartphones... Before you know it, you tend to put off sleeping.

So, this time, we'll introduce some tips on how to ensure you get enough sleep without any strain.
None of these require any special tools or money, and they are all things you can start doing today.

1. When you wake up in the morning, first thing you do is expose yourself to sunlight.

This is the most basic of basics.

Exposure to morning light resets your body clock.
If this internal clock isn't working properly, you won't feel sleepy at night.

In fact, the human body is designed to make you feel sleepy about 14 to 16 hours after waking up.
Therefore, by getting enough light in the morning, you can create a "natural flow that makes you sleepy at night."

All you have to do is open the curtains, take a deep breath, and feel the light.
You can also go out to the balcony with a cup of coffee and just relax.

2. Do some light exercise before bed

It is said that exercise is good for your health, but there is no need to do intense muscle training.
What we're talking about here is "light stretching."

The key is to warm up your body a little.
In fact, people become sleepy when their body temperature drops.
So, if you raise your body temperature a little by stretching, you can fall asleep more easily afterwards.

Before going to bed, roll around and rotate your neck and shoulders, stretch your legs.
You don't need a yoga mat. Just do it on your futon.

The trick is to be kind to yourself and keep your movements small.

3. Turn off your smartphone an hour before bed

Needless to say, the blue light from smartphones and PCs is a formidable enemy.
When you see it, your brain mistakenly thinks, "It's daytime now!"

Moreover, looking at social media is endless. Before you know it, an hour has passed...or even two hours...
It's common to hear people say, "Huh? Is it already midnight?"

Therefore, it is best to stay away from your smartphone at least an hour before going to bed.
Turn off notifications too. You can leave LINE and X off until the morning.

If you really want to touch it, try leaving your smartphone in another room and picking up a paper book to distract yourself.

4. Keep the lighting in your room subdued

If the room is too bright before you go to sleep, your brain won't be able to rest.
We recommend soft orange lighting rather than the bright light of fluorescent lights.

Simply using indirect lighting or a bedside lamp can create a nice atmosphere and help you fall asleep more easily.
It's like "creating a space to prepare yourself for sleepiness."

At night, switch your lights and your mood into "sleep mode."

5. Use the hour before bed as a time to "wind down"

If you keep fiddling around right before you go to sleep, your brain will remain excited and it will be difficult to fall asleep.
That's why you should make the hour before bed your "relaxation time."

Take a bath, turn down the lights, drink your favorite herbal tea, and read a little book.
Spending time like this helps prepare your mind and body for bed.

At this time, rushing and thinking, "I have to sleep! I have to sleep!" will be counterproductive.
In fact, it might be best to just "space out and think about unimportant things."

Review: What you can do to ensure you get enough sleep

• Get some sun as soon as you wake up in the morning
• Do some light stretching before bed
• Turn off your smartphone or computer early
• Keep the lighting subdued
• Use the hour before bed as a time to "get yourself together"

Finally.

Sleep may seem very simple, but it's actually quite delicate.
Doesn't the world seem a little brighter in the morning after a good night's sleep?
My mind is clearer, I feel better, and I don't get annoyed by little things.

In other words, good sleep helps improve your life little by little.

It's no exaggeration to say that changing the way you sleep will change the way you live.
That's why it's definitely worth taking a look at your own "sleeping style."

Well then, everyone, have a sweet dream tonight.