- Yokohama-shi Top Page
- Hodogaya Ward Top Page
- Health, Medical Care and Welfare
- Health and Medical Care
- Health promotion
- Rest and Mind
- Do you have a good "rest"? ？
Here's the text.
Do you have a good "rest"? ？
Last Updated August 23, 2019
Rest
"Rest" is related to fatigue and stress, and has the following two aspects:
- "Rest,"
Recover the mental and physical fatigue caused by work and activities, returning to its original vigorous condition
- "Support,"
Develop a keen spirit toward tomorrow and improve physical, mental, and social health abilities
First of all, when fatigue is strong, you need to sleep well, recover mental and physical fatigue, and regain vitality.
Simply spending a relaxing time may not be a true "rest".
- Make time to relax and stare at yourself in a day
- Actively spend a week in hobbies, sports, volunteer activities, etc.
- During long vacations, adjust family relationships, mind and body, and prepare for the future
The above way of spending can lead to a true rest.
➡This is called "active rest."
First of all, after recovering mental and physical fatigue, be aware of "active rest" and using it well, you can take effective "rest" by using it well.
Sleep
Sleep necessary to recover mental and physical fatigue. Are you able to have a good "sleep"?
Modern life is full of the dangers of lack of sleep and sleep disorders, such as shift work, long commuting, studying for exams, night-time life using the Internet and games. Leaving sleep problems, such as industrial accidents caused by lack of sleep, depression and deterioration of lifestyle-related diseases due to chronic insomnia, can also hinder physical and mental conditions during the day.
Let's pay attention to the sleep that is essential to our health.
Let's try to get a good quality sleep!
Review your life schedule and lifestyle habits to ensure a good sleep.
I wake up at the same time every morning and get in the sun.
The drowsiness appears 14-16 hours after being exposed to the "light of the sun".
In order to sleep smoothly, it is important to have the time to bathe in the morning sun.
Don't get too bright light at night
When exposed to strong light at night, it interferes with the excitement of the autonomic nervous system and the secretion of melatonin (a hormone that encourages sleep), making it difficult to sleep.
One hour before entering the bed, you will be ready to sleep by diminishing your computer, smartphone, or TV, and make the room light a little darker.
Make exercise habits (about 30 minutes in the evening)
Deteriorates sleepiness due to lower body temperature of the body. Therefore, light exercise such as walking in the evening when the body temperature is rising to raise the body temperature, and then the body temperature decreases due to sweat, making it easier to sleep.
Bathing is taken in lukewarm water around 40 ° C.
People release heat from their hands and feet about 4 hours before they fall asleep and prepare for sleep, soaking in lukewarm water makes it easier to sleep as their body temperature drops. Conversely, bathing just before falling asleep or hot water (42 ° C or higher) interfere with sleepiness.
Avoid caffeine from 4 to 5 hours before going to bed
"Caffeine" has awakening effect. Its action is expressed in 30 minutes after intake and lasts for 4 to 5 hours. In addition, caffeine has a diuretic effect, which can cause awakening by urinary intent.
Avoid smoking an hour before bedtime
"nicotine" contained in tobacco activates the sympathetic nervous system and causes awakening action depending on its amount. Its action expresses immediately after inhalation and lasts for several hours.
Get an early consultation
If you can't sleep for more than two weeks, including holidays, or if you have symptoms such as lack of motivation, consult a specialist such as Psychiatry or psychosomatic medicine.
Sleep guidelines for health promotion 2014-12 sleep points ~
The Ministry of Health, Labour and Welfare has formulated the "Sleep Guidelines for Health Promotion 2014 - 12 Sleep Sleep" in order to improve sleep quality.
<12 Sleep>
- Good sleep, both body and mind healthy
- Moderate exercise, firm breakfast, sleepy and sharpness.
- Good sleep leads to lifestyle-related diseases prevention
- The feeling of rest by sleep is important for mental health.
- Depending on your age and season, sleep enough to avoid trouble with the drowsiness of the chisel.
- Creating an environment is also important for a good sleep.
- The younger generation maintains the rhythm of the body clock, avoiding the night.
- Working generations recover from fatigue and improve efficiency with good sleep
- The middle-aged generation has a good sleep with good exercise in the morning and evening, and moderate exercise.
- When you become sleepy, do not delay the time you wake up
- Be careful when you sleep differently
- Don't sleep, don't worry about it.
Ministry of Health, Labour and Welfare website Sleep Measures (outside site)
Be careful when living in a new life!
If the environment changes, such as when you start a new life, fatigue and stress are likely to accumulate, and especially good quality "rest" is required.
Please look at the overall lifestyle, including sleep.
Click here for the points.
Please have a good rest and spend your daily life lively.
Please take a look at other health information. ( To health promotion page)
For inquiries to this page
Hodogaya Ward Health and Welfare Division Health Promotion Section
Phone: 045‐334‐6344
Phone: 045‐334‐6344
Fax: 045‐333-6309
Email address: ho-kenkou@city.yokohama.jp
Page ID: 910-249-838
