The Sage's Sleep [Summary for Busy People]

The content introduced this time is a part of Mentalist DaiGo's "The Sage's Sleep".

▪︎ Scientifically proven methods to improve sleep quality

・Do not use the bed for anything other than sleeping

If you habitually do things other than sleeping in bed, your brain will recognize it as 'a place to stay awake and do other things.' Once that happens, even if you get into bed intending to sleep, your brain will have difficulty entering sleep mode. To prevent your brain from misunderstanding, use the bed only for sleeping.

・Practice intermittent fasting

If you eat three meals a day and snack on sweets, your stomach and intestines will have food in them 24 hours a day. In other words, it is like being assigned new work while you are still in the middle of working on a task. By practicing intermittent fasting, you can give your digestive system a proper rest, and by reducing the burden on your digestive organs, the quality of your sleep will also improve.

・Soak in a warm bath for 30 minutes

If you want to improve the quality of your sleep, you should definitely soak in a bath. One of the factors that induces sleep is 'body temperature,' and humans are designed to feel sleepy when their core body temperature drops. The act of soaking in a bath raises your core body temperature, which then drops when you go to sleep, so it is recommended to bathe one hour before bedtime.

・Try writing down your worries

Anxiety and worries can hinder high-quality sleep. When you have problems, you tend to think about them constantly, but writing your current situation down on paper allows you to view yourself objectively. As you slowly organize your thoughts and emotions, you become calmer and enter a more relaxed state.

・Dim the lights

To improve the quality of your sleep, you need to keep your room as dark as possible. Melatonin is a hormone that plays a role in promoting sleep, but it is heavily influenced by light. Its secretion increases when it is dark and is suppressed when it is bright. In other words, if you do not darken your room, melatonin will be suppressed, making it harder to fall asleep.

・Expose yourself to sunlight when you wake up in the morning

You should bathe in plenty of sunlight in the morning. Exposing yourself to sunlight suppresses the secretion of melatonin in your body. As a result, sleepiness disappears and your body enters an alert mode. Additionally, 'serotonin,' the happiness hormone, is secreted. This hormone stabilizes the mind and makes it easier to feel happiness; it also serves as a raw material for melatonin, so if you secrete serotonin during the day, you will be able to fall asleep smoothly at night.

・Do 15 minutes of aerobic exercise in the morning

By doing 15 minutes of aerobic exercise in the morning, your concentration and memory will be enhanced for the day. By exercising before inputting information into your brain, it becomes easier for that information to be consolidated as memory while you sleep that night.

▪︎[Conclusion] The quality of your sleep is directly linked to the quality of your life.

If your sleep quality is poor, your comprehension and judgment will decline, your immune system will weaken, and you may become dishonest, which can have a negative impact on your personal relationships.

It is said that most people need 6 to 9 hours of sleep, and 7.5 hours, which is 5 cycles of 90 minutes consisting of light and deep sleep, is considered the ideal sleep duration.

If you would like to know more about how to improve the quality of your sleep, please consider purchasing via the link below.

▪︎Related Summary Articles

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