Top Page > Japan Health and Nutrition information Sleep Guidelines   Comfortable sleep brings about healthy life By comfortable sleep, recovery from fatigue, stress alleviation, and accident prevention Trouble of sleep cause of going up the risk of lifestyle-related illness, such as high blood pressure, cardiopathy, apoplexy. The lifestyle of bringing about comfortable sleep   A periodical exercise brings about a deep sleep   It is important to having breakfast to waking of heart and body, if you have midnight snack, don’t eat much   Each person differ from type of sleep, energy in daytime is the barometer of comfortable sleep There are sleep hours which suited yourself and you don?t worry about that you can?t sleep 8 hours If you pass too much for a long time in a bed, a feeling of a sleep will decrease As the years passed sleep hours is short     You make comfortable sleep yourself The caffeine ingestion after supper worsens falling asleep “A nightcap instead of a hypnotic” worsens the quality of sleep Environment of keeping unpleasant sound and light, invention of bedding which suited yourself   Before sleeping, relaxation of yourself, the enthusiasm you want to sleep make the head clear Relaxed a little reading, music, a scene, a stretch, etc. After becoming sleepy automatically, you go to bed. You are bent to sleeping have quite the opposite effect of what you are intended It is easy to go to in more tepid bathing   When you awake, you take in light, so a biological clock is switch-turned on You should rise at the same time every day Early rising leads to going to bed early If you pass in the bed till late on a holiday, a morning of the next day will become hard   It lets the sleeping of an afternoon go past Refreshment of short nap. If you take a nap, it will be 20~30 minutes of ago 3:00 pm The nap after evening is influenced sleep of night A long nap causes blank   A specialist is consulted with on a sleep deficit A sleep deficit is the sign of “illness of the body or heart” If you can’t sleep early when you go to bed and aren’t asleep and are terribly sleep if you asleep, you need special attention The intense snore and leg of itches and gnashing your teeth is special attention     Copyright (c) . The Japan Dietetic Association All rights reserved