To sleep well, shorten your sleep? Find out about sleep efficiency
Hello. Falling into happy sleep. Sleep Care Bedding, Dr.Friend.
Let's find out why we need to cut back on sleep to sleep better?
Have you ever heard of the word sleep efficiency? Sleep efficiency is the ratio of the amount of time you actually slept to the total amount of time you went to bed, and the calculation is as follows.
"Calculate my sleep efficiency"
(Total amount of time you actually slept / time you were lying in bed X 100%)
Shall we calculate it with an example? Dr. Kim was in bed at 9 p.m. tonight, but fell asleep at 1 a.m., and if he woke up at 7 a.m., what would Dr. Kim's sleep efficiency be?
Of the 10 hours it took Dr. Kim to get up from bed, he actually fell asleep for 7 hours, so his sleep efficiency is 70 percent. Just take a moment to calculate your sleep efficiency!
How did your sleep efficiency come out? If you're over 85%, you're sleeping very efficiently. People with less than 85% sleep efficiency probably have this kind of daily life, don't they? It's hard to open your eyes every morning, and you often feel tired in your daily life, right?
As you know, what's really important in sleep is to increase sleep intensity, or sleep efficiency, rather than increasing sleep time. No matter how long you lie in bed, you can feel constant fatigue when you wake up in the morning or during your daily life. Therefore, it is necessary to train to reduce the time spent lying down without sleeping by limiting sleep time. From now on, I'll explain how to increase your sleep efficiency, so make sure to follow along!
How to Improve Sleep Efficiency
First, delay your time in bed! I can't sleep now, but rather than trying to force myself to sleep while lying in bed, try reading or drinking tea that is good for sleep because you are really tired. who take a long time to fall asleep, it's similar to teaching the brain that if you spend more time lying down, you won't sleep even if you're lying down. Even if it's a little late to fall asleep, check the time you can quickly fall asleep without lying in bed until you can really sleep, and practice going to bed at that time!
The second one is wake-up time. Sometimes my eyes open earlier than usual, I'm glad if I can fall back asleep right away, but if you're having a hard time falling back asleep, don't force yourself to lie down to sleep again! Why don't you wake up at a time when your eyes are open and increase your sleep efficiency? If you can't fall asleep again and you spend longer lying down, it's like the sleep efficiency of the day decreases, so if you wake up earlier than usual, check that time and adjust your sleep time so that you can wake up when your eyes are open!
Third, minimize the intake of water, food, etc. at least an hour before going to bed. If you overeat or drink too much before going to bed, your digestive organs can be active during sleep, so you can wake up in the middle. Since it is said that the time you wake up can be reduced as much as you feel comfortable before going to sleep, why don't you start practicing it today?
Practice the three methods that we've learned so far to suit your situation and until the day when the average weekly sleep efficiency can exceed 90 percent! Doctor Friend's common sense of sleep will come back with more useful content!
Hello. Falling into happy sleep. Sleep Care Bedding, Dr.Friend.
Let's find out why we need to cut back on sleep to sleep better?
Have you ever heard of the word sleep efficiency? Sleep efficiency is the ratio of the amount of time you actually slept to the total amount of time you went to bed, and the calculation is as follows.
"Calculate my sleep efficiency"
(Total amount of time you actually slept / time you were lying in bed X 100%)
Shall we calculate it with an example? Dr. Kim was in bed at 9 p.m. tonight, but fell asleep at 1 a.m., and if he woke up at 7 a.m., what would Dr. Kim's sleep efficiency be?
Of the 10 hours it took Dr. Kim to get up from bed, he actually fell asleep for 7 hours, so his sleep efficiency is 70 percent. Just take a moment to calculate your sleep efficiency!
How did your sleep efficiency come out? If you're over 85%, you're sleeping very efficiently. People with less than 85% sleep efficiency probably have this kind of daily life, don't they? It's hard to open your eyes every morning, and you often feel tired in your daily life, right?
As you know, what's really important in sleep is to increase sleep intensity, or sleep efficiency, rather than increasing sleep time. No matter how long you lie in bed, you can feel constant fatigue when you wake up in the morning or during your daily life. Therefore, it is necessary to train to reduce the time spent lying down without sleeping by limiting sleep time. From now on, I'll explain how to increase your sleep efficiency, so make sure to follow along!
First, delay your time in bed! I can't sleep now, but rather than trying to force myself to sleep while lying in bed, try reading or drinking tea that is good for sleep because you are really tired. who take a long time to fall asleep, it's similar to teaching the brain that if you spend more time lying down, you won't sleep even if you're lying down. Even if it's a little late to fall asleep, check the time you can quickly fall asleep without lying in bed until you can really sleep, and practice going to bed at that time!
The second one is wake-up time. Sometimes my eyes open earlier than usual, I'm glad if I can fall back asleep right away, but if you're having a hard time falling back asleep, don't force yourself to lie down to sleep again! Why don't you wake up at a time when your eyes are open and increase your sleep efficiency? If you can't fall asleep again and you spend longer lying down, it's like the sleep efficiency of the day decreases, so if you wake up earlier than usual, check that time and adjust your sleep time so that you can wake up when your eyes are open!
Third, minimize the intake of water, food, etc. at least an hour before going to bed. If you overeat or drink too much before going to bed, your digestive organs can be active during sleep, so you can wake up in the middle. Since it is said that the time you wake up can be reduced as much as you feel comfortable before going to sleep, why don't you start practicing it today?
Practice the three methods that we've learned so far to suit your situation and until the day when the average weekly sleep efficiency can exceed 90 percent! Doctor Friend's common sense of sleep will come back with more useful content!