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From [Vivinavi] Toyokawa

Make sure you sleep well よい眠りを心掛けましょう

This is Informatin of Energetic Life.
Today I will be talking about our internal clocks.

Have you been feeling sleepy during the day lately? It is said that this is because the autonomic nervous system becomes disrupted as the seasons change, making you more susceptible to fatigue.
It can also be hard to fall asleep or sleep soundly, which can disrupt your sleep rhythm.
Learn how sleep works, get your body in good condition (your internal clock), and make sure you get a good night's sleep!

[Body clock]
Your body has an internal clock that keeps a daily rhythm, and it resets itself when sunlight hits you right after you wake up. If this reset is delayed, your sleep rhythm will be disrupted.
Even if you go to bed late the night before, wake up as usual in the morning and first open the curtains to let in some sunlight.

■ Tips for adjusting your body clock
・Wake up no more than two hours later on weekends than on weekdays
・Eat breakfast every day
・Do light exercise during the day
・Finish eating at least two hours before going to bed
・Take a lukewarm bath one to two hours before going to bed
・Avoid looking at computer or smartphone screens before going to bed

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Source: Toyokawa City Hall Nursing Care and Elderly Affairs Division
Contact： kaigokorei@city.toyokawa.lg.jp
Tel ：0533-89-2105
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こんにちは！「いきいき元気メール」です。今回は「体内時計」についてお知らせします。

最近、昼間も眠気を感じることはありませんか？これは、季節の変わり目で自律神経が乱れ、疲労がたまりやすいためともいわれています。寝つきが悪くなったり、熟睡できなかったりして、睡眠のリズムが崩れることも影響します。
睡眠の仕組みを知り、体の調子（体内時計）を整えて、よい眠りを心掛けましょう！

【体内時計】
体には、1日周期でリズムを刻む体内時計が備わっており、起床直後の太陽の光を手がかりにリセットしていますが、このリセットが遅れると、睡眠のリズムが乱れてしまいます。前日の就寝が遅くなっても、朝はいつもと同じように起床し、まずはカーテンを開けて日光を採りいれましょう。

■体内時計を整えるコツ
・休日の起床は平日より2時間以上の差をつけない
・朝食を毎日食べる
・日中は軽い運動をする
・就寝2時間前までに食事を済ませる
・就寝1〜2時間前に、ぬるめのお風呂に入る
・就寝前に、パソコン・スマホなどの画面を見ない

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発信元：豊川市役所　介護高齢課
問合せ先：kaigokorei@city.toyokawa.lg.jp
TEL：0533-89-2105
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  • Posted : 2024/09/26
  • Published : 2024/09/26
  • Changed : 2024/09/26
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