2024-02-15 03:30:00
Adults need seven to eight hours of sleep every night, and sleeping less creates sleep debt, meaning you’ll have to start getting more sleep to catch up and get a good night’s rest. Sleep empowers the mind, restores the body, and strengthens virtually every system in the body. Experts agree that having healthy sleep patterns is essential to manage different health factors, such as weight, blood pressure or the risk of type 2 diabetes.
Therefore achieving quality sleep is a vital component of a healthy lifestyle and in this the Japanese are masters with a differentiated culture when it comes to sleep. These are the aspects that make them unique.
Sleep on futons
The Japanese usually sleep directly on the floor on a tatami followed by a futon. Tatami mats serve as a breathability and moisture barrier between the futon mattress and the floor. Buckwheat futons and pillows are designed to provide proper support and alignment to the body.
Japanese futon
cold rooms
The Japanese usually have the temperature of their rooms between 15 and 20ºC. Japanese scientists investigated the physiology of sleep with the hypothesis that the temperature of the room was one of the most important factors affecting sleep considering that heat and humidity cold can increase wakefulness and the chances of waking up. These were their conclusions:
- Exposure to heat increases the chance of waking up during sleep, and affects the stages of sleep.
- Exposure to heat and humidity increases the body’s heat load, affecting sleep stages and thermoregulation.
- Exposure to cold does not affect sleep stages. Yes, it can affect the heart’s autonomic response during sleep.
Relaxing bedroom
The Japanese often prioritize relaxation and calm in their sleeping environment, focusing on creating a minimalist and uncluttered bedroom.
Rituals before sleeping
They often engage in bedtime rituals, such as taking a warm bath or practicing meditation, to help promote relaxation and prepare them for sleep.
Aromatherapy
Japanese culture uses aromatherapy, sound machines, and eye masks to help promote deeper, more restful sleep. Aromatherapy with essential oils promotes relaxation and restful sleep. Lavender, chamomile and bergamot are commonly used to help promote calm and relaxation, help reduce stress and promote a restful night’s sleep.
Feeding
Many traditional Japanese foods, such as fish, rice, and vegetables, contain tryptophan, an amino acid that helps the body produce serotonin, a neurotransmitter that can promote relaxation and sleep.
1707984304
#Japanese #routine #fall #asleep #straight
