New Common Sense of How to get sleep of good quality

According to some researches,
 
Less than 6 hours sleep makes the risk of a cold 4 times more.
Less than 5 hours sleep makes the risk of high blood pressure 2 times more.
Less than 5 hours sleep makes the occurrence of heart diseases 1.5 times more.
 
Q1. To improve the quality of sleep, it is better not to run at night. True or False?
 
A1. True.
 
Intensive exercise at night such as running or weight training can be a cause of insomnia.
 
We can sleep good by decline of the core body temperature, which is not the body temperature measured by a thermometer but the body temperature of deep inside body. It is important to control the core body temperature lowering at night. If you exercise intensively at night, that prevents the decline of the core body temperature and you can’t sleep. To get sleep of good quality, it is recommended to fish intensive exercises like running by the evening. If you need to exercise at night, it is better to do light exercises such as walking.
 
Q2. To improve the quality of sleep, it is better to drink a glass of water right before going to bed. True or False?
 
A2. False.
 
It is important to have water before you sleep because you sweat during sleep. But if you drink water right before going to bed, the pressure in the bladder elevates during sleep and wakes you up to go to the bathroom, lowering the quality of sleep. Not to wake up at night to go to the bathroom, it is recommended to finish drinking water at least 1 hour before going to bed.
 
Sleep and alcohol
 
Alcohol makes you feel sleepy, but 2 hours after sleep, alcohol stimulates the nerves that move the body actively and you can’t sleep deeply. As a result, your brain and body have not rested sufficiently. It is not good to drink alcohol right before going to bed. If you really want to drink alcohol, it is recommended to drink only a glass of alcohol by 3 hours before going to bed.
 
What is lack of sleep?
 
Lack of sleep is equal to debt of sleep. People who sleep sufficiently don’t need to sleep more. People who sleep longer during weekends don’t sleep enough during weekdays and they are in the condition that they repay the debt of sleep.
 
Q3. To get sleep of good quality, it is better to drink a cup of miso soup in the morning. True or False?
 
A3. True.
 
Soy which the material of miso soup contains melatonin that is the substance inducing deep sleep. It takes about 15 hours to produce melatonin after eating miso soup. If you drink a cup of miso soup, melatonin is produced when you go to bed, leading to sleep of good quality.
 
The reason that it is better to eat breakfast
 
The clock in the brain is called the central clock. The clock in each organ is called the peripheral clock. The peripheral clock is often off. It is necessary to set the peripheral clock with the central clock to get sleep of good quality because the body can’t recognize what time it is now if there is difference between the clock in the brain and the clock in each organ. Eating breakfast is important to set the peripheral clock. The brain recognizes the food after you don’t eat anything for more than 8 hours as breakfast. Eating breakfast resets the peripheral clock with the central clock, leading to good sleep.
 
Q4. When you can’t sleep, it is good to wear gloves. True or False?
 
A4. True.
 
Hands of babies are warm. They release heat from their hands and feet to lower the core body temperature. In winter, the core body temperature can’t lower down due to the coldness of hands and feet, leading to low quality of sleep.
 
There is an area you should not warm up. That is the head. Warming up the arteries running behind the head makes it difficult to sleep because that elevates the core body temperature. It is said traditionally to cool the head and warm the feet. There is a research result that icing the head by something like an ice pillow leads to easier sleep.
 
Q5. When you can’t sleep, it is good to listen to music you like. True or False?
 
A5. False.
 
It is important to relax before sleep. Listen to the music you like excites the brain. Music without lyrics can be expected to lead to sleeping. Even relaxing music disturbs the rest of auditory sensation if it is kept on, leading to shallow sleep. It is necessary to turn off the music when you feel sleepy.
 
Q6. When you can’t sleep, it is good to wear an eye mask to darken the sight. True or False?
 
A6. False.
 
Many people tend to think that it is easier to sleep when the sight is dark. In antient time people slept making a fire to protect them from other animals. So it is thought that darkness makes people anxious instinctively. To eliminate the anxiety, it is better to keep a dim light by a foot light or opening a curtain slightly.
 
Does watching a smart phone before sleep lower the quality of sleep?
 
Recently is said that the light of the screen doesn’t affect the quality of sleep because the light is not so strong. What affects the quality of sleep is the contents you read such as you are worried about no reply to your emails or reading something interesting excites your brain.