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「ぐっすり眠れる7つのヒント」- 7 Simple Sleep Hacks! - ホープイングリッシュ


Having trouble getting to sleep at night and it's making your mornings absolutely miserable? Well, here's seven tips to help you find that sweet slumber.

Research indicates that staring at a computer monitor two to three hours before bedtime suppresses the melatonin in your body. The easiest solution? Read a book instead. But let's be honest, you're probably more likely to hop on your phone. So dim your brightness down and try your best to avoid bright screens if you've got a meeting at eight in the morning.

Even if you had a bad night of sleep, you can help jump-start your morning by placing your alarm clock across the room. Place it in a very inconvenient spot, where you can still hear it loud and clear. When it wakes you in the morning, you'll be forced to jump out of bed and shut it off. Since you're already out of bed, you might as well get on with your day.

Distractions in your bedroom are one of the main causes of sleeplessness. We keep books, magazines, electronics, all surrounding our Borg alcove. Try this tip: When you go to bed, leave your laptop, phone, and reading material outside the room. If you have a TV in there, unplug it or just turn it off. This can lead to falling asleep much faster and enable you to have a rich, deep sleep without possible interruptions.

Now, let's talk temperature. Based on many sleep studies, it's been shown that the optimal temperature to fall asleep is between about 65 and 72 degrees Fahrenheit. The easiest way to achieve this is with your heater or air conditioner. But if that isn't an option, try popping your feet out of the blanket or opening a window to find that sweet spot. An optimal temperature leads to deeper and more relaxing sleep. You may not even need that alarm clock trick anymore.

Oh yeah, and let's talk cuddling. If you're lucky enough to have a significant other, or your favorite non-aquatic pet around, it's been proven that cuddling with a loved one can reduce the levels of cortisol in your body. Cortisol leads to stress. Stress leads to anger. Anger leads...to no sleep. Take that, Emperor Palpatine. So cuddle yourself away from the Dark Side and toss out that Ambien. May the sleep be with you.

Now here's a cool one: the caffeine power nap. Let's say you had a horrible night of sleep and maybe you have midterms going. This is easy and awesome. Make a cup of coffee and ice it down for quick consumption. As soon as you've downed your delicious treat, hit the couch for 15 to 20 minutes. That coffee takes about 15 minutes to kick in. So when you wake up, you'll have the dual benefit of power nap and caffeine.

Drinkables. So you've been struggling in your bed for an hour and just can't fall asleep,
time to go make yourself a warm beverage. Chamomile, kava kava, lemon balm tea, these are all decaffeinated and help ease you into dreamland. Even a warm glass of milk can help bring your body temperature up and put you closer to that sweet sleep spot. You might even apply this technique just before bedtime to avoid any nocturnal interruptions.

You know, if all else fails, maybe it's your mattress. We spend a third of our lives in bed. Casper.com sent us one of their obsessively designed mattresses for a test drive. It's by far one of the most awesome things I've ever slept on. You order online and the box is shipped right to your door. The mattress has a sink and bounce that the body craves. And the support is astounding. Think about it. No middlemen and free shipping. You also get a 100-day rest test with free shipping back if you don't like it. But you will. Household Hacker viewers get 50 dollars off any order if you go to Casper.com/Household. We love our viewers and highly suggest checking these guys out. You won't be disappointed. We'll see you next time and sweet dreams.

注1: ボーグ・アルコーブは映画『スタートレック 』のボーク艦内にある壁をへこませた空間の事を指します。
注2: 睡眠薬の1つで、日本での商品名はマイスリー錠です。





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