This is the book about how to sleep well. The information is highly based on scientific study. The author of this book is a Japanese psychiatry professor at Stanford University. This book first published in 2017. It has sold over 300,000 copies in Japan.
The detail in Japanese is here.
Recently, I am a little bit anxious about the future, considering the situation now. Covid-19 makes us scared, and politics seem to be not working, but I don't have any plans against the condition. I was net-surfing every night and trying to find answers, but finally, I found myself not to be able to sleep. Then I tried many sleeping methods, and the plan in this book worked very well for me. Now I am sure that the basement skill to survive this unstable world is good sleep.
Interesting points of this book are,
・Golden 90 minutes
・Body temperature control
・Nightcap
Golden 90 minutes
What is "Golden 90 minutes"? It is the first 90 minutes of your sleep. You can sleep at the deepest level in this phase, so whether you sleep well in this phase or not severely relates to your total sleep quality. If you want to get Golden 90 minutes, you have to know Body temperature control for inducing sleep:
Body temperature control
Body temperature control is one of the critical methods for sleeping. You can sleep well if your core body temperature and skin temperature get closer. You should take a 40℃ bath ninety minutes before your sleeping time. If Core body temperature raised, it will surely get lower after that automatically and finally get closer to skin temperature.
Nightcap
You can see the exciting story of an opera singer who drinks a vodka before sleep, but alcohol also has a diuretic effect, so it is recommended to drink adequately. About 180 ml of sake, a hundred minutes before sleeping, is preferred. I thought most study about sleeping doesn't recommend alcohol before sleep, so it is a surprising suggestion.
→Further Read
I also try to check Healthline and Harvard Health Publishing every day.I recommend a Japanese blog called "Paleolithic Man."If you can read Japanese, please try to read it because most articles are based on evidences of the latest study, surprisingly.
