Some days are like spring, and some days are chilly in the mornings and evenings. This time of year, when there is a large difference in temperature and atmospheric pressure, it has various effects on our bodies. I want to pay special attention to sleep. Continuing from the last time, we interviewed personal trainer Koichi Ito about spring sleep. The second is [blood flow improvement]. We will approach the pitfalls that lower the quality of sleep that modern people fall into and unravel the solutions. Please help us.

Importance of fatigue balance

In order to sleep soundly at night, it is also important that the body is comfortable and tired. However, in modern society, physical fatigue is less than in the past, and mental fatigue is increasing. Dr. Ito says that this imbalance is one of the causes of poor sleep quality. Mental fatigue does not mean that you are mentally strong or weak, but it increases when you overwork your brain, such as working on a computer or smartphone. Especially in the last few years, in the new lifestyle, the opportunities to move the body are decreasing, and the balance of fatigue tends to be bad. Our bodies know to rest when we are physically tired, and having the right amount of physical fatigue is the key to sleep. “Last time, I talked about how it is important for the core body temperature to drop when you go to bed in order to fall asleep smoothly and get a good night’s sleep. , because the brain is overworked, the blood flow concentrates in the brain.This is exactly what happens when you can't sleep because your head is sharp.Your brain overheats and you don't know how to rest even if you want to sleep. People who spend most of their day at a desk and spend most of their time thinking about work tend to fall into this category. So, what should we do to balance physical and mental fatigue and get the ideal blood flow at the time of falling asleep?

The key is to have a good exercise habit

“The best way to balance physical fatigue and mental fatigue is to have a good exercise habit,” says Ito. Furthermore, "By training, the blood flow of the whole body is promoted, and new capillaries are also created, so the blood flow to the details of the hands and feet." There may be some people who can't make it, are not good at exercising, or hate it. First of all, why not start with an easy and comfortable stretch? Dr. Ito taught me how to stretch to improve blood flow, which is necessary for a good night's sleep.

"Recovery legs" that circulate blood throughout the body

"By stimulating the calves, which are said to be the second heart, the blood flow of the whole body is increased. Since the head is lowered in a forward bending pose, it is also effective in promoting blood flow in the upper body."Bend forward while standing and stomp your feet. As shown in the illustration, if you place a half-size stretch pole under your feet, the load will increase and the effect will increase. Continue for about a minute and a half.If your body is stiff and painful, put your hands on the chair as shown in the illustration. “Be sure to practice this between desk work, after taking a bath, or before going to bed at night. Blood circulates throughout the body, making it easier to fall asleep.”

"Side to side" that makes your body warm

“While stretching the lower back, soles, and inner thighs, it stimulates the abdomen where large blood vessels such as the aorta run, promoting blood flow throughout the body. It is also effective in relieving swelling and strain.”Stand with your legs apart on the floor and bend forward, placing your hands in the center. Shake your hips left and right in this state. Continue for about a minute and a half while feeling the stretch in your hips, soles, and calves. If you have room, you can place half-size stretch poles under both feet as shown in the illustration to stretch the soles of your legs even more. Raise the arm that sticks out to the side and twist your upper body as if looking up at the ceiling to increase the exercise effect. "I think many people are concerned about their stomach, but most of them are not only fat but also swollen. By doing this stretch, you can expect to have a slimming effect." , It is also recommended for warm-up before exercise.

summary

 I've delivered about "spring sleep" over the 2th time, but how was it? Finally, Mr. Ito gave me some advice on days when I have trouble falling asleep. "If you can't sleep at night, your breathing may be shallow and rapid. Shallow breathing not only impedes blood flow, but also makes the sympathetic nervous system dominant, making it even more difficult for your body to fall asleep. Try deep and slow abdominal breathing.There are many people who can't take a deep breath because the muscles under the ribs are stiff, so try loosening them a little with your fingertips.The deep relaxation effect reduces the parasympathetic nerves. It should give you the upper hand and lead your body into sleep mode.”

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.