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Sleeping methods to wake up refreshed and perform at your best all day
Are you getting good quality sleep every day?
Are you working too hard every day, cutting into your sleep with work, hobbies, child-rearing, or caring for the elderly?
Expert Noriko Tsutagawa explains what happens when you don't get enough sleep or your quality of sleep declines, and what you should do to get good quality sleep. We asked Noriko about this. 
Noriko Tsutagawa Noriko)
A conditioning researcher who focuses on total conditioning of the mind, heart, and body.
◇ Why sleep is important
NAO LINGERIE : I know that sleep is important , but why is it so important? What are its effects on the body and mind?
Noriko: Sleep is related to all functions of the body, mind, and brain .
Sleep is necessary to perform at a high level, as it affects work, studies, sports, and mental health.
Many people feel that when they don't get enough sleep, they don't feel well and their thoughts become negative.
If you leave it as it is, thinking it's just a lack of sleep, minor mental and physical discomfort could lead to major health problems.
◇ Sleep debt gradually builds up
Noriko: If you continue to lack sleep, your body will tend to become more awake , making it difficult to realize that you are not getting enough sleep.
Therefore, if a lack of sleep continues for several years or even decades, the effects accumulate like a debt, which is called "sleep debt."
People who are chronically sleep-deprived tend to be more alert, so when asked, "Do you feel like you're sleep-deprived?" many will answer, "I don't feel that sleep-deprived."
However, lack of sleep continues to affect the body in ways that we may not even realize. Scientific evidence has shown that in the medium term, lack of sleep can increase our susceptibility to obesity and depression , and in the long term, it can increase our risk of breast cancer, prostate cancer, diabetes, heart disease, and dementia .
◇ What is good quality sleep?
NAO LINGERIE : That's scary. How can you know if you're in sleep debt?
Noriko: Let's do a quick self-check to see if you're getting enough sleep. If any of the following apply to you, then you're not getting enough sleep.
① Sleeping on weekends is more than two hours longer than on weekdays
②Feeling sleepy in the morning
3. I fall asleep as soon as I get into bed
Noriko: Falling asleep quickly (3) may seem like a good thing, but it's actually a sign that you're not getting enough sleep.
For healthy sleep, you will fall asleep slowly over 10 to 15 minutes.
The appropriate amount of sleep varies from person to person, but research has shown that approximately 90% of the population needs between 7 and 9 hours .
Even those who are called short sleepers need at least six hours of sleep, and it is said that only about 5-10% of the population are short sleepers, so it is quite rare for someone to be satisfied with such a short amount of sleep.
It is important to improve the quality of your sleep, but it is also important to get enough sleep .
◇ How to improve the quality of your sleep
NAO LINGERIE : So, what should we pay attention to in order to improve the quality?
Noriko: The key to good sleep is light, food, and body temperature .
① Light Morning: When you wake up in the morning, expose yourself to sunlight first. Exposure to morning light will help regulate your body clock.
Night: Adjust the lighting in your home at night. It can be a pain to change all the lights in your home, so we recommend only using indirect lighting.
When you take a bath, it's a good idea to turn off the lights in the room and switch to soft, indirect lighting only.
② Meals <br>Eat a good breakfast. This is an important step in regulating your body clock. Preparation for good quality sleep begins in the morning.
③ Body temperature
You will feel sleepy as your body temperature drops, so timing your exercise and bathing is also important.
Ideally, exercise that makes you sweat and out of breath should be completed 3 to 5 hours before going to bed. It is also a good idea to finish bathing about an hour before going to bed.
How you spend your day is reflected in your sleep, like a report card.
◇ The relationship between sleep and mental health
Noriko: Basically, if you maintain the lifestyle habits that lead to good sleep, such as those I've introduced , your sleep system will function properly and you will be able to get good quality sleep .
But sometimes it doesn't work out, and that's when it feels dangerous.
The human body is designed to wake up when it senses danger .
What's more, even everyday psychological stress can be interpreted by the brain as a "dangerous situation," activating the arousal system.
Even if you do various things in the morning to help you sleep, if you are under a lot of stress you will not be able to fall asleep.
Managing stress is also very important for getting good sleep .
The habit of adjusting your body clock that I mentioned earlier also has a positive effect on reducing stress, so be sure to try it out.
It's difficult to control your mental state, but try to start by adopting lifestyle habits that are good for both sleep and stress reduction, such as getting some sun or exercising.
◇ Points to consider when choosing bedding
NAO LINGERIE : I think choosing the right bedding is important for getting a good night's sleep. What are some things to consider when choosing bedding?
Noriko:
① Pillow
It's important to be able to breathe easily .
We also recommend using a height-adjustable mattress or trying to adjust it yourself by placing something on it. If you want to be particular, it's best to go to a specialty store and have them measure you.
It depends on your preference for firmness, but it's better to choose one that doesn't sink too much.
②What to wear
It is important to wear pajamas or nightwear when you go to bed .
Many people wear old everyday clothes as pajamas or sleep in their loungewear, but wearing something specially prepared for bedtime can send a signal to your body that it's time to sleep .
Choose something that will make you feel fulfilled and relaxed, and something that will make you feel rewarded for having done a good job today.
We recommend materials and designs that allow body heat to escape.
It is better not to trap heat in your feet and hands, as this will help release heat and lower your core body temperature, allowing you to sleep more deeply.
Some people sleep with socks on, but if you want to wear something extra, we recommend leg warmers or a belly band.
3. Frequently asked questions about night bras <br>There are various opinions about wearing a night bra, but if you consider the quality of your sleep, it is better not to wear one.
Wearing something that is not too tight will improve circulation and allow for easy breathing, which will also lead to better quality sleep.
There are many lifestyle habits that are good for sleep, but to start, decide to try just one thing.
It can be difficult if you forget or get too excited and try to create a routine, so don't stress yourself out, just choose one thing and work on it.
Noriko Tsutagawa Noriko)
A conditioning researcher who focuses on total conditioning of the mind, heart, and body.
For 10 years, she has taught pelvic adjustment exercises to over 50,000 people at a major yoga studio , helping them to alleviate physical and mental discomfort and improve their function.
He also conducts many meditation courses for business managers. After founding the Corporate Wellness Institute in 2019, he has been providing health training to corporations on topics such as mental health, sleep, exercise programs, women's health, lifestyle disease prevention, and cancer treatment.
We believe that "physical and mental health is the foundation for demonstrating one's abilities," and we work to increase the number of people who work healthier and happier.
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[ NAO LINGERIE introduces recommended items for sleep]
1. Nightwear
There are three types of one-piece dresses and one type of separate pants set.
A wide range of colors are available.
2. Comfort Shorts for Sweet Dreams
These shorts are designed for a comfortable sleep.
3. Warm Cashmere HARAMAKI
A soft belly warmer made from a cashmere blend.
It is also recommended for when it's a little chilly, for those trying to warm up, and for those trying to get pregnant.
~ Why NAO LINGERIE is committed to sleep ~
Nao Lingerie has released a new product, " Comfort Shorts for Sweet Dreams ." We asked designer NAO what her thoughts were behind the development of this product.
Staff: When you think of Nao Lingerie, many people probably think of luxurious lingerie made with gorgeous lace.
Why did you develop Sleep Pants?
NAO : Ever since I was a child, I was a sensitive, light sleeper who would wake up at the slightest noise.
However, since this was the norm, even though I found it difficult to sleep, I never gave it much thought.
One day while I was in college, I went to the United States to study abroad. It was the first time I had to buy a pillow myself. Surprisingly, the pillow didn't suit me well, and it was a very unpleasant experience. That's when I realized how much bedding can affect sleep, and from then on, my interest in sleep grew.
Since graduating from university and starting to live on my own, I've been very particular about sleep.
I tried a lot of different bedding before I found my favorite, and I'm also conscious of adjusting my lifestyle habits to help me sleep better.
Like Noriko, who I spoke to, I don't wear a night bra because I believe that sleep is more important than the shape of your breasts.
▲A photo of designer NAO's bedroom when he was interviewed while living alone.
I was particular about everything, including the pillows, bed, mattress, sheets, futon, and futon covers, but I especially loved nightwear, and collected countless types from both Japan and abroad.
Of course, I want to be particular about my nightwear so that I can sleep well, but spending time at home wearing my favorite clothes is also a source of relaxation and enjoyment for me.
In my case, I like one-piece dresses, and I feel really good when the hem flutters at my feet.
As for shorts, I used to sleep in lace ones until my early 30s , but as I entered my late 30s , my body changed and I began to want to sleep in more natural materials and softer fabrics.
I looked at various manufacturers and although there weren't many products specifically designed for sleep, I bought and tried out the ones that seemed reassuring.
Because I have tried so many things up until now, I wanted to create something with Na Orangery that I could be truly satisfied with.
Staff: What aspects did you pay particular attention to when developing the Sleep Pants?
NAO : We paid particular attention to ensuring that the shoes do not hinder blood flow or circulation and that they are comfortable to wear.
Not only does it help you get a good night's sleep, but the cells in your body work hard to recover while you sleep, so we've designed it so that it doesn't get in the way of this by not being too tight.
The fabric is made from sustainable, environmentally friendly recycled fibers, and is so soft that it melts at the touch. You'll feel soothed the moment you step out of the bath and put your feet in.
The material absorbs and releases moisture, whether you sweat after a bath or while sleeping, making it comfortable to use all year round.
I think we've created something that feels secure when you put it on, doesn't constrict around the stomach or groin, and feels good against the skin.
Achieving a balance between feeling secure and not restrictive is difficult when actually making something, but we tried adjusting it many times until we were satisfied with the fit, such as how open the groin area was, the depth of the crotch, and whether the buttocks were completely covered.
Staff: It's so comfortable that you feel soothed just by touching it. I think it's perfect not only for sleeping but also for everyday relaxation.
NAO : We developed these for a comfortable sleep, but we would also recommend them to anyone who likes deep-fitting shorts, on days when you want to relax, or when you're not feeling well.
I believe the reason I am able to continue working so powerfully right now is because I have been so particular about sleep.
We hope that for those who are busy with work, housework, and childcare and tend to neglect themselves, these shorts will soothe both body and mind and help them to be even more productive.
♡Special information only for those who read this to the end♡
Enter the coupon code below to receive a 10% discount on the following eligible products:
Coupon code: G1VMB5MB3REZ
[Applicable products]