The signs of spring are getting thicker day by day. There is a saying, "Don't remember spring sleep dawn", but have you ever been unable to wake up refreshed in the morning or become sleepy during the day? Those people may not be sleeping well at night. If you don't sleep well, you'll have swelling and your stomach won't work well, so you won't feel hungry. The ideal sleep is when you wake up hungry in the morning and the swelling is gone. Today, we interviewed Mr. Koichi Ito, a personal trainer who gives training guidance and dietary advice to many people, about spring sleep. Over the course of two installments, we will be sharing points that you should be aware of during this time. The first is [Basics]. Please use it for healthy sleep and healthy daily life.

In spring, the difference in temperature and atmospheric pressure is intense. It actually affects sleep.

Spring is said to be the time of the year with the greatest temperature and pressure differences, with cold days like winter and sunny days. “Some people get migraine headaches when a typhoon approaches. When there is a big change in weather or atmospheric pressure, our blood vessels constrict and blood flow becomes poor. Blood flow and sleep are closely related When our body eats, blood gathers in our stomach, and when we use our brain, blood gathers in our head, supporting each function. At that time, if the blood flow to the place where it should go is stagnant, the body cannot demonstrate its original power. Have you ever experienced stomach pain when exercising right after eating? It is the same during sleep, depending on whether or not the blood is circulating where it should be gathered. It makes a big difference in the quality of sleep It is. "In order to fall asleep, the core body temperature must be low. For that, the blood flow in the hands and feet is important. Heat is released from the hands and feet, and by lowering the core body temperature, it goes into sleep mode. Often while the baby is sleeping, You're doing goo-pa-goo-pa, right? It's releasing heat to sleep." I often hear people say that they can't sleep because their feet are cold. By any chance, have you ever experienced it?

If sleep deprivation continues... there is nothing good!

“The period from 8:00 pm to 4:00 am the next morning is said to be metabolic time, and our health is maintained by recovering our cells and fatigue during this time. Get the ideal sleep during this time. If you can't do it, you won't be able to recover well.In addition to health aspects such as fatigue and difficulty in healing injuries, beauty aspects such as sagging and firmness of the skin, and mental aspects. It can even have an adverse effect on your sleep..." If you have trouble falling asleep, waking up in the middle of the night, or having trouble waking up in the morning, let's review your sleep environment.

The basics are bathing, eating, and exercising. And be aware of "recovery time"

In order to get a good quality sleep, the key is to act several hours before going to sleep.

"bathing"

"First of all, it is ideal to take a bath at least 90 minutes before going to bed. About 90 minutes after bathing, the core body temperature begins to drop, making it easier for the body to fall asleep. Some people may think this, but after taking a bath, take a good rest and wait for a while before going to bed.” If you take a shower at night, it will be difficult for you to get warm to the core of your body. It seems to be good to add a footbath to. Give it a try!

"meal"

“It is ideal to finish eating by 8:00 pm. As I said earlier, the time between 8:00 pm and 4:00 pm is metabolic time. Some people say that they can sleep comfortably when it's late at night, but blood collects in the stomach for digestion and the blood flow in the limbs is insufficient, so it is not possible to get a good quality sleep. When it comes to meals, I try to eat light foods such as smoothies, soups, and rice porridge that are easy to digest.”

"motion"

When it comes to exercise, it's important to listen to your body. “Nowadays, partly because of the corona crisis, I think there are many people who have a bad balance between physical fatigue and mental fatigue, and their heads are heating up. It is necessary to balance by moving.However, it seems that there are people who get tired and fall asleep when they exercise hard, and those who can't sleep because adrenaline continues to flow. Knowing Which Type You Are is also important."

summary

Our bodies change conditions every day. It is important to be sensitive to what your body and mind want, says Ito. "For example, it's very good to use scents to help you sleep better, but don't assume that 'I heard that lavender is good for sleep.' Listen to your body and follow its instructions, and the quality of your sleep should change." I would like to delve a little deeper into the balance of We approach the pitfalls that lower the quality of sleep that modern people tend to fall into, and think about solutions.

Koichi Ito

While working as a model and stage actor, he also works as a personal trainer. At the age of 30, he moved to New York to deepen his experience as a personal trainer and enrolled in an acting school. After returning to Japan, he believed that exercise alone would not make him healthy. From sports club to studio Carpe Diem. From 2014, activities with SPIC also started. In addition to Body Engineer certified personal trainer, KAATSU JAPAN certified KAATSU training instructor, BODY CODE SYSTEM certified Pilates, Japan Fasting Concierge Association certified Senior Fasting Concierge (SFC), and many other qualifications.