Name: より早く眠り、よりよく眠るための14のヒント (14 Tips to Fall Asleep Faster & Sleep Better)
Uploaded: 2025-05-12T14:08:13.000Z
Duration: 9 min 25 s
Description: VoiceTubeの動画で発音を聞きながら英語表現を覚えよう！学べる英語：

様態の副詞

setting yourself up for a great night's sleep actually starts from the moment you wake up.

快眠のための準備は、実は目覚めた瞬間から始まっている。

再帰代名詞

So let's talk about what you should be doing throughout the day to make sure that you can set yourself up for a great night's sleep tonight. Step number one is a consistent wake-up time.

それでは、今夜はぐっすり眠れるようにするために、1日中何をすべきかをお話ししましょう。ステップその1は、起床時間を一定にすること。

程度の副詞

So the first thing I want you to do is to make sure you have a consistent wake-up time even on the weekends. I know, I know, everybody's like rolling their eyes. Trust me on this one, it's important. This helps dictate the consistency of melatonin production at night.

まず最初に、週末でも起床時間を一定にすることだ。みんな目を丸くしていることだろう。でも、これは大事なことなんです。そうすることで、夜間のメラトニン生成の一貫性が保たれるのです。

Let me explain to you the biology. So when you wake up, your brain slowly turns off melatonin.

生物学的に説明しよう。目が覚めると、脳はゆっくりとメラトニンをオフにする。

Your body starts its own internal clock for when you need to go to sleep. It's about 14 hours later, or rather after you wake up. So if you're waking up at inconsistent times during the week, that means that you're producing melatonin at night inconsistently.

あなたの体は、いつ眠るべきかという体内時計をスタートさせる。それは約14時間後というか、目覚めてからです。ですから、1週間のうちに起きる時間が一定しないということは、夜間のメラトニンの分泌が一定しないということです。

That's going to contribute to your sleeplessness and probably your insomnia.

それが不眠の原因になっている。

Number two, sunshine. So do me a favor, walk outside and get 15 minutes of sunshine. Believe it or not, 15 minutes is the exact amount of time that you need for your body to actually start producing vitamin D. Remember, vitamin D is also a circadian pacemaker, so this is actually going to be beneficial to strengthen that whole sleep cycle. This gets your body in sync with the sun, which is an important cue for melatonin production, both starting and stopping.

その2、太陽の光。お願いがあるのだが、外を歩いて15分間日光浴をしてほしい。信じられないかもしれないが、15分というのは、体内でビタミンDが実際に生成され始めるのに必要な時間なのだ。ビタミンDは概日リズムのペースメーカーでもあるので、睡眠サイクル全体を強化するのに有効なのだ。これは、メラトニン生成の重要な合図である太陽と体を同調させ、メラトニンの生成を開始・停止させるのだ。

Hydration is another biggie. The first thing that should cross your lips in the morning is not coffee, but water. I tell people all the time, you want to hydrate, not caffeinate. Most people don't know it, but sleep in and of itself is a dehydrative event. You lose about a half to one full liter of water every single night while you sleep. So what I tell people to do is keep a glass of water next to your bed, and do me a favor, wait after you wake up in the morning a full 90 minutes before you have that first cup of coffee. Here's why that's important. When you wake up in the morning, in order to exit a state of unconsciousness, you need two hormones, both cortisol and adrenaline, and they both wake you up. When your brain has got cortisol and adrenaline going on all over it, guess what? Adding caffeine to it isn't going to do you a whole lot of good, but adding water to it will. Waiting 90 minutes, then we see your adrenaline and your cortisol naturally start to drop. If you have your cup of coffee, then it actually boosts the cortisol and the adrenaline. You get a little bit more bang for your buck. You've woken up, you've gotten your dose of sunshine, you've hydrated yourself, what should you eat? It's important to start your day with a high-protein, low-carbohydrate breakfast. So you make yourself an omelet with cheese, maybe a little bacon if you don't eat pork, maybe some beef or some chicken, or Greek yogurt and granola. Make it a light breakfast, though, something healthy to get your body moving.

水分補給も重要だ。朝、最初に口にすべきなのはコーヒーではなく水だ。私はいつも人々に、カフェインではなく水分を補給するように言っている。ほとんどの人は知らないだろうが、睡眠はそれ自体が脱水症状を引き起こす。毎晩、寝ている間に約半分から1リットルの水分が失われる。だから私は、ベッドの横にコップ一杯の水を置いておき、朝起きてから最初のコーヒーを飲むまで90分は待つように言っている。なぜそれが重要なのか。朝目覚めたとき、無意識の状態から抜け出すためには、コルチゾールとアドレナリンという2つのホルモンが必要で、どち

Your biggest meal of the day, especially with respect to the amount of carbs you eat, should probably be at lunch. Carbs are really going to slow you down, so try to avoid having pastries, donuts, bagels, things like that in the morning time. This gives your body a chance to burn those carbs for the rest of the day if you have it at lunch as opposed to anything else.

特に炭水化物の量に関しては、1日のうちで一番多い食事は昼食にすべきだろう。炭水化物は体を鈍らせるので、菓子パンやドーナツ、ベーグルなどを朝の時間に食べるのは避けよう。昼食で炭水化物を摂れば、その日のうちに炭水化物を燃焼させることができます。

After lunch, here's what I want you to do. First, if you can, stop caffeine by 2 p.m.

昼食後、あなたにやってほしいことがある。まず、できれば午後2時までにカフェインを止める。

Remember, caffeine has a half-life of between 6 and 8 hours. So if we measure it out, if you stop at 2, 8 hours later is 10, which is kind of when most people are at least thinking about going to bed, when 50% of the caffeine will be out of your system. If you can cut it off earlier than 2 p.m., it's only going to be better, but I would say 2 p.m. is kind of the lower-level limit for you in terms of caffeine. Next, don't nap. I know what you're thinking. You didn't sleep well the other night. You're hitting that post-lunch 2 p.m. kind of woozy feeling. You just need a short nap to keep going, but by skipping a nap, you're actually building up your sleep drive, right?

カフェインの半減期は6時間から8時間である。つまり、仮に午後2時に止めたとすると、8時間後の午後10時は、多くの人が少なくとも就寝を考える時間帯であり、カフェインの50％が体内から抜ける時間帯である。午後2時よりも早くカフェインを断ち切ることができれば、より良い効果が期待できますが、午後2時がカフェイン摂取の下限と言えるでしょう。次に、昼寝をしないこと。何を考えているか分かる。この間はよく眠れなかった。昼食後の午後2時のようなふらふらした感覚に襲われている。しかし、昼寝をしないことで、実は睡眠欲が高まって

And that's important. Here's what your drive does and why you need to build it up. When a cell eats a piece of glucose, something comes out the back end. One of those things is called adenosine.

それが重要なのだ。ここでは、ドライブが何をするのか、そしてなぜドライブが必要なのかを説明する。細胞がブドウ糖を食べると、後方から何かが出てくる。そのひとつがアデノシンだ。

Adenosine works its way through your system, goes through a very specific receptor area, and then as it accumulates, you get sleepier and sleepier and sleepier. If you take that nap at 2 o'clock in the afternoon, you reduce that adenosine, and that can make it much more difficult to fall asleep. During the daytime, maybe after you've avoided the nap, I would say another important thing you could do is exercise. It doesn't need to be vigorous or even that long.

アデノシンは体内で働き、非常に特異的な受容体領域を通過し、それが蓄積されるにつれて、眠くなり、眠くなり、眠くなる。午後の2時に昼寝をすると、アデノシンが減少し、入眠が難しくなる。昼間に、昼寝を避けた後に、もうひとつ重要なことは運動です。激しい運動でなくてもいいし、それほど長い時間でなくてもいい。

You don't have to run a marathon here, but some movement of your body every day is incredibly important. Start with maybe 10-15 minutes of cardio. And when I'm talking about cardio,

マラソンをする必要はないが、毎日体を動かすことは非常に重要だ。まずは10～15分程度の有酸素運動から始めてみよう。有酸素運動といっても

I'm saying walking. You don't have to go run, all right? I want you to work up to a heart rate that hits about 60-70% of what your maximum heart rate should be. If you don't know what that is, then you take the number 220 and subtract your age, and that will give you a good guesstimate of what your maximum heart rate should be. Then take about 60-70% of that. So regardless of what kind of physical activity you're going to choose, do something. Exercise has been shown to improve sleep quality and sleep regularity. Avoid working out right before bedtime. A couple of things can happen. Number one, elevated heart rate might be incompatible with sleep, but you might increase that core body temperature, making it more difficult to sleep. Do me a favor, eat a sleep-friendly dinner. This should be low in sugar, low or no alcohol, and high in omega-3s. Think fish, veggies, nuts, seeds, stuff like that. By the way, I've put together a full set of videos about all the best vitamins and minerals that you need for healthy sleep, so check those out over on my YouTube channel. And while you're there, be sure to subscribe too. We publish two videos a week about all types of things in sleep. Okay, we're still in our evening. A few hours before bed,

歩けと言ってるんだ。走る必要はないんだ。心拍数は最大心拍数の60～70％くらいまで上げてほしい。心拍数がわからない場合は、220という数字から自分の年齢を引くと、最大心拍数の目安がわかる。そして、その60～70％を目安にする。どのような運動を選ぶにしても、何かをしてください。運動は睡眠の質と規則正しい睡眠を改善することがわかっています。就寝直前の運動は避けましょう。いくつかのことが起こる可能性がある。その1は、心拍数の上昇は睡眠とは相容れないかもしれないが、体温が上昇し、眠りにくくなるかもしれない。お願い

I want you to be intentional about taking steps to reduce stress or anxiety that you're feeling about the day or maybe about your night of sleep. For me, I like to do something called a worry journal. So it's actually pretty, pretty easy. You can take a piece of paper and draw a line down the middle. I write on the left-hand side all the things that are kind of clogging up my brain, and then on the right-hand side, I put, you know, one thing that's going to start fixing that process. I didn't solve the problem, but I know I've made one step towards the problem that helps lower my anxiety, and I move on to the next one. And before I know it, I've kind of got almost a to-do list created for tomorrow because, by the way, when I'm lying in bed, what do you think the things are that I can't stop thinking about? What did I do today, and what do I need to do tomorrow? You can also do some light stretching or yoga to help center your breath and slow your mind. So again, all kinds of things that you can do to lower your stress but to be intentional about it. Now, I'm not the originator of this idea, but I really like it. I call it the 3-2-1 rule. And so how it works is three hours before bed, stop all alcohol. Two hours before bed, stop eating. And one hour before bed, stop fluids. Now, the last one I want to be careful about, because if your doctor wants you drinking things or you need fluids to take medication or you have constant thirst, diabetic, all those types of things, it's okay. You don't have to, you know, have that one hour. But if you're somebody that ends up waking up to go to the bathroom a whole lot, being able to stop your fluids, again with your doctor's permission, one hour before bed might be pretty helpful for you. Let's be fair. The last hour before bed, usually people are rushing around or they look down at their watch and they're like, holy cow, I didn't realize how late it was. What I want you to do is actually have a plan for that hour before bed. So what I want you to do is set an alarm on your watch, phone, or in the bedroom that actually physically goes off one hour before lights out. So as an example, if 11 o'clock is your lights out, 10 o'clock the alarm sounds, you turn it off and you get up, and then now you start to break this hour up into three 20-minute segments. So 20 minutes for just stuff that has to get done.

その日に感じているストレスや不安、あるいは夜の睡眠に対する不安を軽減するために、意図的にステップを踏んでほしい。私の場合、心配事日誌と呼ばれるものを書くのが好きだ。とても簡単なことです。紙を一枚とって、真ん中に線を引く。そして右側に、その問題を解決するために始めることをひとつ書く。問題は解決していないけれど、不安を軽減するための一歩は踏み出せた。そしていつの間にか、明日のためのToDoリストがほぼ出来上がっている。ところで、ベッドに横になっているとき、考えずにはいられないことは何だと思う？今日何をしたか、

This is not watching the last 10 minutes of your favorite show. This is doing things that can reduce your stress in the morning time. In our house, it's getting backpacks together, getting the dogs leashes, finding shoes, all of those kind of fun things. That's what you do for that first 20 minutes. The second 20 minutes is all about hygiene. Brush your teeth, wash your face, maybe take a hot shower or bath. Whatever it is that you need to do to kind of get you there.

好きな番組の最後の10分を見ることではない。朝の時間にストレスを軽減できることをすることだ。我が家では、バックパックを揃えたり、犬のリードをつけたり、靴を探したり、そういう楽しいことをする。最初の20分はそうする。後半の20分は衛生管理だ。歯を磨いたり、顔を洗ったり、熱いシャワーを浴びたり、お風呂に入ったり。そのために必要なことは何でもする。

And then the final 20 minutes is what I call runway to land the plane. So what I mean by that is you want some form of relaxation, meditation. You can read if you want, but it needs to be something that's kind of slow paced, kind of relaxing, not something that's going to start a big emotional discussion or make you have big emotions before bed. But again, runway to land the plane. You should be turning out the light based on your chronotype. If you don't know what your chronotype is, it's your internal biological rhythm. Each of us has a time when it's best prepared to go to sleep and when we're most productive throughout the day. And the sleep quiz that I've mentioned a couple of times before can give you some really helpful insights into your chronotype. For example, some people go to bed too early when actually a night owl, it's not a good recipe for getting a good night's sleep. Look, I know suffering from sleepless and restless nights has a major impact on the quality of your life. If you're someone who suffers from chronic insomnia, there are some really great drug-free solutions that are science-backed and can solve your insomnia for good. You can learn more about those in my video right here. This is Dr. Michael Bruce, The Sleep Doctor, wishing you sweet dreams.

そして最後の20分間は、私が着陸滑走路と呼んでいるものだ。つまり、リラクゼーションや瞑想が必要だということだ。読書でも構わないが、スローペースでリラックスできるものでなければならない。しかし、繰り返すが、飛行機を着陸させるための滑走路だ。自分のクロノタイプに基づいてライトを消すべきだ。クロノタイプとは何かご存知でない方は、体内の生物学的リズムのことです。私たちにはそれぞれ、眠りにつくのに最適な時間帯と、1日の中で最も生産的な時間帯がある。以前にも何度かご紹介した睡眠クイズは、あなたのクロノタイプを知る上で