Not getting enough sleep while working from home? Improve your quality of sleep with these 3 simple sleep habits!

It's been a year since we started living our lives with COVID-19 prevention measures in place. Our lives have changed dramatically, and it seems to have unconsciously affected our daily sleep.

Uchino Co., Ltd. is currently undergoing a restructuring due to the impact of the COVID-19 pandemic. Survey on sleep habits of people under the "new lifestyle"In order to do so,1,000 men and women who live in the Tokyo metropolitan area and work from homeWe conducted an original questionnaire survey regarding sleep among the subjects.

As a result,Those who have become dissatisfied or worried about sleep since the COVID-19 outbreak TheApproximately 40% of the totalThe most common reason for dissatisfaction or worry was "I wake up in the middle of my sleep."Changes in living and working environments are affecting sleepThe reality of this situation has become clear.

Based on the results of this survey, we asked Professor Mitsugu Sakabe, Dean of the School of Medicine at Tokai University,"Health risks caused by sleep problems"We talked to him about:
In addition, sleep and bath expert Mariko Kobayashi"Sleep Ceremony to Improve Sleep"I was told to try this out every day before going to bed.

Approximately half of people who work from home are unable to switch between on and off and end up with poor sleep!

Those who have trouble or dissatisfaction with sleepAmong them, 44.5% of people are conscious of being ON when they start working from home, while 68.7% are not conscious of being OFF when they finish work.Low awareness of ON to OFF shifts becomes apparentIn addition, 51.8% of people have no set end time for work, which is higher than the 38.3% of people who have no worries or dissatisfaction.

Because I don't have to commute to and from work, even though I'm conscious of switching to work,Working without a set end date makes it difficult to switch from on to off, which affects your sleepIt seems.

More than 60% of people who have trouble sleeping use their smartphones right before going to sleep.

"Do you ever end up working on your PC or smartphone right up until you go to bed at night?"In response to the question, among those who have started to have worries or dissatisfaction with sleep,Over 60% of respondents answered "always" or "often"On the other hand, among those who had no worries or complaints about sleep, only about 25% answered that it was "always" or "often," showing a large disparity in results.

I can't switch it from ON to OFF,Using a PC or smartphone right before going to bed is preventing you from getting a good night's sleepIt is considered.

Not getting enough sleep even though you're at home? Does working from home decrease your sleep quality?

For those who are having trouble or dissatisfaction with their sleep,Changes in average sleep time before and after the COVID-19 pandemicIn response to a question about working from home,Despite spending more time at home, people are getting less sleepThe number of people who answered "it has gotten longer" exceeded the number of people who answered "it has gotten longer.""My quality of sleep has decreased"If you feel like thisApproximately 50%It also went up.

Among those who have no worries or complaints about sleep, the majority of respondents said that their sleep duration and quality before and after the COVID-19 pandemic were "almost the same,"Contrast between those who are dissatisfied with their sleep and those who are notThe result was as follows.

Survey participants:
・People who have experience working from home during the COVID-19 pandemic
・Residing in the Tokyo metropolitan area (Tokyo and 1 prefectures)
・20s to 60s ・1,000 men and women
Survey period: November 2020

If you continue to lack sleep, in severe cases you may develop depression!

We spoke with Professor Sakabe.

Three Sleep Ceremonies for a Good Night's Sleep

As the survey also shows, it is difficult to switch between on and off when working from home, and many people have concerns about sleep.

During that time,Sleep Ceremony to Improve the Quality of Your Sleepis attracting attention.
A sleep ceremony is a set routine that you do before going to bed.Actions that relax the body and mind and lead to good quality sleepIt also acts as a sleep switch, smoothly switching the brain into sleep mode.

We asked Mariko Kobayashi, an expert on sleep and baths, Easy-to-follow sleep rituals to improve your sleepI was taught this, so please try to make it a habit.

We will also introduce UCHINO items recommended by Kobayashi that are perfect for sleep ceremonies.

1. Change into your pajamas and switch on your sleep routine

In general, the optimal temperature for people to feel comfortable inside their clothes and bedding is considered to be 31 to 33 degrees Celsius, with a humidity level of 50 to 60%.

In order to maintain this state during sleep,Efficiently releases and absorbs heat and sweatThis keeps the temperature and humidity inside the clothes at a comfortable level,Quickly dissipates moisture and driesthing isThe best clothing environment for a good night's sleepIt can be said.

Wear it at bedtimePajamas are clothing that are used for sleeping and have various functions..
Pajamas are designed not to constrict the body.A space that creates spaceThere are many different types depending on the season,Choose materials that are comfortable to the touch and have excellent moisture absorption and water absorption propertiesByImprove the environment inside your clothesYou can.

During sleepSweatshirts and jerseysMany people wear sweatshirts and jerseys, but the fabrics used in these are often not very absorbent, so they can get very hot when you sweat.Not suitable for sleeping wear.
In addition, the rough texture of the fabric makes it difficult to sleep.It is best to avoid wearing it while sleeping.Clothing. Many of them are also very tight, which can prevent you from turning over in your sleep and can also restrict blood flow.

It is also said that changing into pajamas properly has the effect of inducing sleep.

During sleep,Sleep deeplyAnd helps repair skinStrong secretion of growth hormoneSo you can sleep well.It is also good for skin beautyHm.

At the end of the dayChange into pajamasWith thatSwitch your brain into sleep mode, relax, sleep well, and get beautiful skin.

2. The "40-15 Bathing Method" makes your body naturally sleepy

Our body's internal core temperature has a circadian rhythm, being lowest at around 4am and highest at around 7pm. Core body temperature also starts to drop two or three hours before your habitual bedtime, and continues to drop after you start sleeping until 4am.

But,People who have trouble sleeping may find that their core body temperature does not drop sufficiently when they go to sleep.I know that.

So, the most efficient way to overcome this problem is"40.15 (40/15) Bathing Method"By raising your core body temperature a little before going to bed, your core body temperature will then drop sharply in reaction to the rise in your core body temperature.Bathing techniques that can help you get a good night's sleep.

Soak in a 40 degree bath for 15 minutes (10 minutes if you add carbon dioxide bath salts)..
This will increase your core body temperature by 0.5 degrees.

In winter, take this bath 30 to 60 minutes before going to bed.By doing this, your core body temperature will begin to drop by the time you fall asleep.Make your body naturally sleepyYou will be able to do this.

3. Lower your core body temperature by massaging your scalp while you sleep

Scalp massage helps you fall asleep more easilyThere is a research report that

Using your smartphone or working on your PC right before going to bedWhen this happens, the sympathetic nervous system is stimulated, causing the blood vessels in the extremities to contract.The core temperature of the body and brain tends to remain high.

In such cases, before going to bed, use a scalp massage brush or your own hands.Improves blood flow to the head and earsThis creates a path for heat dissipation,Promotes a decrease in core body temperatureIt is thought that it is possible.
There are also reports that improving blood flow to the ears stimulates the parasympathetic nervous system.

If you don't have a massage brush, lie on your side, rest one elbow on the floor as you would when watching TV, and place your hand on your ear to lift your head slightly. In this position, try gently massaging the area above your ear with the base of your thumb. This leverage method allows for an energy-saving massage.

Simply rubbing your ears with your thumb and index finger can make them feel nice and warm.

Sleep Ceremony Recommended Items

From here on, Kobayashi-san's recommendedIntroducing UCHINO items perfect for sleep ceremoniesPlease try incorporating it together with your sleep ceremony.

Marshmallow gauze pajamas

Switch on your sleep with pajamas that are highly breathable, moisture-wicking, and warm.

It's light and soft, and you'll be amazed at how comfortable it feels when you first wear it.
Marshmallow Gauze® pajamas have a good balance of breathability, moisture absorption, and heat retention, keeping the environment inside the clothes comfortable and supporting high quality sleep. These pajamas have a "happy new texture" that is also pleasing to the skin.

Blissful Towel® Bath Towel

After your bath, soothe your mind with a delicate, fluffy and soft towel that feels soft against your skin.

It has a firm wiping feel and excellent water absorption, and even after repeated washing, it retains its softness as when you first started using it. Because it is made of high-quality extra-long staple cotton, it sheds very little, so you can always use it comfortably.

After you have thoroughly warmed yourself up using the "40-15 Bathing Method," try gently drying your body with the Happy Towel®.

Marshmallow Gauze Eye Mask

This marshmallow gauze eye mask is gentle on the skin and provides soothing relief to the eyes, helping you get a good night's sleep.

Eye masks not only improve the quality of your sleep, but are also effective in relieving eye fatigue and eye care. They improve the quality of your sleep, balance your autonomic nervous system, and help you wake up refreshed the next morning. They are also effective for short sleep periods.

Summary

Due to changes in living and working environments resulting from changes in lifestyles, the number of people who have become dissatisfied or worried about sleep since the COVID-19 pandemic is increasing. This is thought to be due to the inability to switch between on and off when working from home, or working on a PC or smartphone until bedtime.

Lack of sleep not only makes it difficult to recover from fatigue, but also causes skin problems and makes you more susceptible to depression, significantly affecting your physical and mental health.
Make a habit of practicing a sleep ceremony to improve the quality of your sleep and aim to improve your sleep!