Have you ever had a night where you just couldn't get rid of your fatigue even after sleeping?

"I slept well, but I still feel tired."
"When I wake up in the morning, my body feels heavy like lead"
"Even after a night's sleep, I feel like I'm not getting better, but rather having a negative effect."

...This is quite common, isn't it?

In fact, I'm in bed and I should be getting enough sleep, but I don't feel like I've slept.
Maybe it has something to do with the quality of your sleep.

So, this time, for those who feel tired even though they slept well,
Here are 5+ tips for getting a good night's sleep .

All of these are things you can try right away, starting today.
Do you want to rethink your nighttime routine?

1. Do some gentle stretching before bed

It's OK even for people with no exercise habits.
Before you go to bed, try stretching your body gently for just 2-3 minutes.

The key is to go lightly and slowly.
It's not a rhythmic one like Radio Exercise No. 1,
Rotate your shoulders and stretch your legs out in front of you.
In fact, I think the lack of motivation is just right (laughs).

Stretching will raise your body temperature a little.
Then, as your body naturally starts to lower, it will sense that it's almost time to go to sleep.

It is also recommended for people who find it difficult to fall asleep when their body gets cold from air conditioning.

2. The right thing to do is to keep the room lights "a little dim"

Is the room too bright at night?
When the fluorescent lights on the ceiling are glaring brightly, your body mistakenly thinks it's still daytime.

When it gets dark, the brain releases melatonin, a hormone that makes you sleepy.
Prolonged exposure to bright light stops the production of melatonin.

We recommend switching to a standing lamp or indirect lighting 30 minutes before going to bed.
Orange-ish light gives a sense of security and makes it easier to enter a relaxed state.

By the way, it's best not to look at your smartphone before going to bed.
Blue light is a melatonin killer.

...However, if you're someone who says, "I can't stop checking social media before going to bed!"
At the very least, turn on night mode and minimize the brightness.

3. "Night diary" to clear your mind

I think I forgot to reply to that email.
"I wonder if tomorrow's presentation will be okay..."
"I mean, the way my boss spoke to me just now really hurt me."

This is for those who tend to let their thoughts run wild after going to bed at night.

I recommend keeping a diary.

That said, you don't have to write things like "The weather is sunny today" or "We have curry for lunch" like you did when you were in elementary school.

◎ Something like this is OK:
・One thing that made you happy today
・Write honestly about what you are feeling confused about
・A message to yourself tomorrow

Once you get the clutter out of your head onto paper,
Your brain will decide that today is the end, making it easier for you to fall asleep.

Of course, you can take notes on your smartphone, but writing by hand may help you organize your thoughts more easily.

4. Dinner: Keep it a little on the low side

Are you eating too much dinner?

"Ramen and gyoza after work"
"Sneaking in some potato chips and chocolate after the kids go to bed"
"Beer and snacks while watching your favorite idol's stream"

...Well, I totally understand how you feel. I totally understand!
If you go to bed with a full stomach, your body is still "in the process of digesting food."
While your stomach and intestines are working at full capacity, your brain also knows that it's "no time to rest."

This makes it difficult to enter deep sleep.

Ideally, have a light dinner at least two hours before going to bed.
Choose foods that are easy to digest, such as soup, rice porridge, or steamed vegetables.

When you just can't resist a late-night snack,
Choose foods that won't spike your blood sugar, such as bananas or warm soy milk.

5. Self-massage using your fingertips

Why not give your body a little maintenance after a hard day's work?

Self-massage is a good sleep habit that you can do without any tools.

◎ Recommended parts:
・Temples (to combat headaches)
・Back of the neck (for smartphone and computer fatigue)
・Soles of the feet and calves (to prevent swelling and cold)

The pressure you apply should just feel good.
There's no need to press so hard that it hurts.

Use a relaxing scented oil for a blissful experience.
Even just lightly rubbing your hands with hand cream can make a difference.

Bonus: Tips to further increase effectiveness

For those of you who have read this far, I'd like to share a few extra techniques with you.

● Soak in the bathtub

Take a bath 1-2 hours before going to bed
Once your body warms up and then your body temperature drops naturally, you are more likely to feel sleepy.

● Create a relaxing space with aromatherapy

The scent of lavender and bergamot can help relieve tension.
If you don't have a diffuser, just a drop of aroma on your pillow will do the trick.

● "Weighted eye mask" that settles with weight

The eye mask has just the right weight and provides a comfortable pressure to stimulate the parasympathetic nervous system.
I feel so safe and can sleep soundly.

Final Thoughts: Do what you can, one thing at a time

"I'm sleeping well, but I still feel tired"
If you have such concerns, try looking at the quality of your sleep.

To sum up the ways to spend the night we introduced this time...

• ✅ Light stretching
• ✅ Dim the lights in the room
• ✅ Organize your thoughts with a diary
• ✅ Light dinner
• ✅ Self-massage
• + Bath, aromatherapy, weighted eye mask

There's no need to aim for perfection.
Feel free to incorporate whatever you can, one thing at a time.

Before you know it, you'll wake up feeling refreshed in the morning.
"Huh? You seem a bit more energetic today."
Small changes like this will surely come.

Well, have a good night's sleep tonight. Good night.