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  • Transcriber: TED Translators admin Reviewer: Ivana Korom

  • We can all have a bad night of sleep

  • and that's perfectly normal,

  • but how could we try to improve

  • both the quantity and the quality of our sleep?

  • [Sleeping with Science]

  • (Music)

  • Here are six scientifically grounded tips

  • for better sleep.

  • The first tip is regularity.

  • Go to bed at the same time and wake up at the same time.

  • Regularity is king,

  • and it will actually anchor your sleep

  • and improve both the quantity and the quality,

  • no matter whether it's the weekday or the weekend

  • or even if you've had a bad night of sleep.

  • And the reason is because deep within your brain,

  • you actually have a master 24-hour clock.

  • It expects regularity

  • and works best under conditions of regularity,

  • including the control of your sleep-wake schedule.

  • Many of us use an alarm to wake up

  • but very few of us use a to-bed alarm,

  • and that's something that can be helpful.

  • The next tip is temperature.

  • Keep it cool.

  • It turns out that your brain and your body

  • need to drop their core temperature by about one degree Celsius

  • or around two to three degrees Fahrenheit

  • in order to initiate sleep and then to stay asleep.

  • And this is the reason that you will always find it easier

  • to fall asleep in a room that's too cold than too hot.

  • So, the current recommendation

  • is to aim for a bedroom temperature

  • of around about 65 degrees Fahrenheit,

  • or a little over 18 degrees Celsius.

  • It sounds cold but cold it must be.

  • The next tip is darkness.

  • We are a dark-deprived society

  • and, in fact, we need darkness specifically in the evening

  • to trigger the release of a hormone called melatonin.

  • And melatonin helps regulate the healthy timing of our sleep.

  • In the last hour before bed,

  • try to stay away from all of those computer screens

  • and tablets and phones.

  • Dim down half the lights in your house.

  • You'd actually be quite surprised

  • at how sleepy that can make you feel.

  • If you'd like, you can wear an eye mask

  • or you can have blackout shades

  • and that will help best regulate

  • that critical sleep hormone of melatonin.

  • The next tip is walk it out.

  • Don't stay in bed awake for long periods of time.

  • And the general rule of thumb

  • is if you've been trying to fall asleep

  • and it's been 25 minutes or so,

  • or you've woken up and you can't get back to sleep

  • after 25 minutes,

  • the recommendation is to get out of bed

  • and go and do something different.

  • And the reason is because your brain

  • is an incredibly associative device.

  • The brain has learned the association

  • that the bed is this trigger of wakefulness,

  • and we need to break that association.

  • And by getting out of bed, you can go and do something else.

  • Only return to bed when you're sleepy.

  • And in that way, gradually,

  • your brain will relearn the association

  • that your bed is this place of sound and consistent sleep.

  • The fifth tip is something that we've actually

  • already spoken about in detail in this series,

  • which is the impact of alcohol and caffeine.

  • So, a good rule of thumb here is to try to stay away

  • from caffeine in the afternoon and in the evening

  • and certainly try not to go to bed too tipsy.

  • The final tip: have a wind-down routine.

  • I think many of us in the modern world,

  • we expect to be able to dive into bed at night,

  • switch off the light,

  • and we think that sleep is also just like a light switch,

  • that we should immediately be able to fall asleep.

  • Well, unfortunately, sleep isn't quite like that

  • for most of us.

  • Sleep, as a physiological process,

  • is much more similar to landing a plane.

  • It takes time for your brain to gradually descend down

  • onto the firm bedrock of good sleep.

  • In the last 20 minutes before bed or the last half an hour,

  • even the last hour,

  • disengage from your computer and your phone

  • and try to do something relaxing.

  • Find out whatever works for you

  • and when you have found it, stick to that routine.

  • The last thing I should note

  • is that if you are suffering from a sleep disorder,

  • for example, from insomnia or sleep apnea,

  • then these tips aren't necessarily going to help you.

  • If I was your sports coach,

  • I could give you all of these tips to improve your performance,

  • but if you have a broken ankle,

  • it's not going to make a difference.

  • We have to treat the broken ankle first

  • before we can get back to improving the quality of your performance.

  • And it's the same way with sleep.

  • So, if you think you have a sleep disorder,

  • just go and speak with your doctor.

  • That's the best piece of advice.

  • Where do we stand, then,

  • in all of this conversation about sleep?

  • Well, I think the evidence is clear.

  • We can think of sleep almost like a life-support system.

  • In fact, some may even call sleep a super power.

Transcriber: TED Translators admin Reviewer: Ivana Korom

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睡眠の質を上げる6つのコツ

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    Mahiro Kitauchi に公開 2020 年 09 月 08 日
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