Have you ever rushed into bed thinking, “It’s such a time! I have to sleep during the golden time of sleep from 22:00 to 2:00 for tomorrow!”?
One-third of life is said to be sleep, and it is no exaggeration to say that the quality of sleep affects the quality of life. On days when I feel like I couldn’t sleep properly, I’m not smart, and my body is heavy, so I can’t make progress in my work or housework.
That’s why I try to sleep during the “golden time” for a good night’s sleep.
But what if the golden time itself wasn’t between 22:00 and 2:00?
This time, we will introduce the true time of “golden time of sleep” that is indispensable for beauty and health, and the actions that should not be done that deteriorate the quality of your sleep.
The fact that the golden time of sleep is not 22:00
From some time ago, the information “Golden time of sleep = 22:00 to 2:00” is walking alone.
As a result, I came to think that sleeping at that time was the correct answer, but where did the information about the golden time of sleep come from?
I think he confidently answers, “Because everyone says that …”.
In fact, we now know that this is a lie. There is a theory that the reason why it spread so far is that it was written in magazines that “sleeping between 22:00 and 2 o’clock is good for beauty”.
Now let’s think about why sleeping during this time is good for cosmetology.
The answer is that “growth hormone is secreted between 22:00 and 2:00,” the editor of the magazine explained to a doctor.
Growth hormone has the function of promoting cell proliferation and metabolism, and the following effects can be expected.
- Beautiful skin
- Fat burning
Both are power words that are so attractive that they cannot be ignored. It’s not easy if you just sleep between 22:00 and 2:00 and get the benefits of this.
The key to beauty and health is that you can’t miss growth hormone.
Unfortunately, growth hormone is not the kind of hormone that is secreted between hours!
Then, when is a lot of growth hormone secreted at night?
When is the true golden time of sleep?
In conclusion, growth hormone is secreted during deep sleep .
Deep sleep comes during the first 3 hours of sleep, so it’s an extreme story, but it’s also secreted when you take a long nap.
The important thing is to get a good night’s sleep and get a deep sleep .
Here, many people try to incorporate what they haven’t done before in order to get a good night’s sleep, but this time I dare to choose the opposite.
There are some things you should do, but after you’ve crushed what you shouldn’t do.
For example, let’s say you have a woman who is on a diet.
When she’s done her work, she goes straight to her gym to do her strength training and aerobic exercise and sweat. After leaving her gym, she was hungry and headed to a fast food restaurant. She chews on a hamburger until she’s full, gulps down juice, and eats dessert as a reward.
This does not mean that your diet will be successful.
Sleep is the same.
No matter how much you get into the habit of being good at sleeping, if you have the habit of pulling your legs, it will be ruined.
What you shouldn’t do to get a deep sleep
I think everyone has had the experience of being excited the day before the excursion and not being able to sleep sooner than usual. Or, even if you lie down the day before a big event such as an examination, an important presentation, or a wedding, you can’t easily fall asleep.
This is because I am excited.
In other words, avoiding excitement is effective for getting a deep sleep where growth hormone is secreted!
Specifically, avoid the following actions.
- What you shouldn’t do ①: Listen to music that makes you feel better
- What you shouldn’t do ②: Do intense exercise
- Don’t do ③: Eat things that take a long time to digest, such as carbohydrates and fried foods
- What you should not do ④: Be exposed to strong light at convenience stores, etc.
- What you should not do ⑤: Look at digital devices, etc.
I will explain in order.
What you shouldn’t do ①: Listen to music that makes you feel better
The influence of music can interfere with sleep if used incorrectly. It is effective to use the power of music that raises the mood such as rock when exercising or doing simple work, but it is not recommended before sleeping.
I’m really excited.
If you can fall asleep while watching a bloody and exciting action movie, you can sleep well even if you listen to intense music.
What you should not do ②: Do intense exercise
If you exercise violently, your body will be in active mode.
People who are worried about lack of exercise because they cannot secure enough time to exercise during the day tend to exercise at night.
Exercise and recovery are effective only as a set. If recovery is neglected only by exercising, it will only be exhausted.
For those who are worried about lack of exercise, we recommend adding a little exercise to your daily life!
For example, try using the stairs without using the elevator, or walk fast when walking.
What you should not do ③: Eat things that take a long time to digest, such as carbohydrates and fried foods
Not only you are resting during sleep, but your internal organs are also resting. However, if you want to put a bomb made of fat and sugar such as ramen into the gastrointestinal tract for a midnight snack, the gastrointestinal tract is ready for battle at once.
Remember the experience of having a stomach upset the day after eating ramen etc. at a drinking party. It must have been heavy and difficult to start the engine.
Because the internal organs worked hard while you slept.
If you are hungry and can’t sleep, choose foods that do not burden your stomach and intestines, such as fruits.
What you should not do ④: Be exposed to strong light at convenience stores, etc.
Convenience stores are very convenient, but when you enter the store at night, you will become a sleepy person.
If you are exposed to strong light at night, your brain will mistake it for daytime. The brain, which has misunderstood that it is daytime, commands the body to act.
Let’s finish shopping during the day as much as possible.
It is better to use indirect lighting in the room so that it is surrounded by softer light than in the daytime.
What you should not do ⑤: Look at digital devices, etc.
If you enjoy videos on Netflix, YouTube, etc., time will pass in a blink of an eye. And it’s not uncommon for people to find it time to go to bed.
However, the light of the digital device puts the brain in awakening mode, as in the case of “being exposed to strong light at convenience stores”.
It is recommended that you refrain from content that requires you to look directly at your digital device and switch to a paper book or listening to music.
Summary
“It’s already 22:00 !? If you don’t go to bed, you’ll miss the golden time of sleep!” Don’t force yourself into bed like this.
Even if you jump into the bed with your shoulders stressed, if you are excited, falling asleep is the worst.
The important thing is to relax and fall asleep. In other words, fall asleep without being excited.
It’s easy to put it in words, but modern society is full of excitement and temptation. If you are not conscious of it, the excitement switch tends to turn on.
If you think too seriously, it will be stressful this time, so let’s review the habits that you can review.
It may be a small step for you, but a big step for sleep.
However, it doesn’t mean that you can sleep at any time, so be sure to sleep by 3 am to keep your body clock in check!