{"id":946,"date":"2020-08-26T19:00:18","date_gmt":"2020-08-26T10:00:18","guid":{"rendered":"https:\/\/ichikaraeikaiwa.com\/blog\/?p=946"},"modified":"2020-08-26T19:03:12","modified_gmt":"2020-08-26T10:03:12","slug":"sleep-hygiene","status":"publish","type":"post","link":"https:\/\/ichikaraeikaiwa.com\/blog\/sleep-hygiene\/","title":{"rendered":"\u3010\u82f1\u8a9e\u591a\u8aad\u3011Sleep Hygiene \uff5e\u7761\u7720\u306e\u8cea\u3092\u4e0a\u3052\u308b\u65b9\u6cd5\uff5e"},"content":{"rendered":"

\"\u3050\u3063\u3059\u308a\u5bdd\u3066\u3044\u308b\u5973\u306e\u5b50\u3068\u8a18\u4e8b\u306e\u30bf\u30a4\u30c8\u30eb\u300c\u30b9\u30ea\u30fc\u30d7\u30cf\u30a4\u30b8\u30fc\u30f3\u300d\"
\n\u3069\u3046\u3082\u3069\u3046\u3082\u3001\u6614\u7761\u7720\u306e\u8cea\u304c\u9177\u304b\u3063\u305f\u3044\u3061\u304b\u3089\u82f1\u4f1a\u8a71\u306e\u30d2\u30ab\u30ea\u30ce\u3067\u3059\u3002<\/p>\n

\u4eca\u9031\u306e\u82f1\u8a9e\u8a18\u4e8b\u3067\u306f\u3001\u3053\u305310\u5e74\u3067\u6ce8\u76ee\u304c\u3060\u3044\u3076\u9ad8\u307e\u3063\u305f\u826f\u3044\u7761\u7720\u306e\u305f\u3081\u306e\u30b9\u30ea\u30fc\u30d7\u30cf\u30a4\u30b8\u30fc\u30f3\u306b\u3064\u3044\u3066\u66f8\u304d\u307e\u3057\u305f\u30021\u56de\u8a18\u4e8b\u3092\u8aad\u3093\u3067\u307f\u3066\u81ea\u5206\u306e\u529b\u3067\u610f\u5473\u3092\u63a8\u6e2c\u3057\u3066\u304b\u3089\u3001\u4e0b\u306e\u30dc\u30c3\u30af\u30b9\u3092\u958b\u304d\u3001\u7406\u89e3\u3092\u6df1\u3081\u3066\u3044\u304d\u307e\u3057\u3087\u3046\u3002<\/strong><\/p>\n

Do you sleep well at night? If it is difficult for you to sleep, you should try improving your sleep hygiene. Hygiene means things that you do every day to stay healthy, such as cleaning your house and washing your hands. Similarly, sleep hygiene means things that you do every day to sleep better. So how do you improve your sleep hygiene? I will tell you a few ways.<\/p>\n

First, get up at the same time every day and go to bed when you feel tired. Second, stop using your TV, smartphone or computer at least one hour before you go to bed. Third, use your bedroom only for sleeping. If you do not have a bedroom, then stay away from your bed while you are awake. Fourth, do not drink tea or coffee after 3pm. Finally, have a bedtime routine. For example, always take a bath or write in your journal before you go to bed. If you do the same thing before sleeping every day, this will tell your body that it is time to sleep.<\/p>\n

There are many other things that you can do to improve your sleep hygiene, but these are a good start.<\/p>\n

\n\u5358\u8a9e\u306e\u610f\u5473<\/b><\/summary>\n

hygiene – \u885b\u751f
\nsimilarly – \u540c\u3058\u3088\u3046\u306b\u3001\u985e\u4f3c\u3057\u3066
\nsmartphone – \u30b9\u30de\u30db
\nat least – \u6700\u4f4e\uff5e\u3001\u305b\u3081\u3066
\nawake – \u8d77\u304d\u3066\u3044\u308b
\nbedtime – \u5bdd\u308b\u6642\u9593
\nroutine – \u7fd2\u6163\u3001\u30eb\u30fc\u30c6\u30a3\u30f3
\njournal – \u65e5\u8a18<\/p>\n<\/details>\n

\n\u65e5\u672c\u8a9e\u3067\u5185\u5bb9\u7406\u89e3\u3092\u30c1\u30a7\u30c3\u30af\uff01<\/strong><\/summary>\n

\u3053\u306e\u8a18\u4e8b\u306e\u5185\u5bb9\u306b\u3082\u3063\u3068\u3082\u5f53\u3066\u306f\u307e\u308b\u7269\u3092\u4ee5\u4e0b\u306e\uff14\u3064\u306e\u3046\u3061\u304b\u3089\uff11\u3064\u9078\u3093\u3067\u304f\u3060\u3055\u3044\u3002<\/strong><\/p>\n

\u4ee5\u4e0b\u306e4\u3064\u306e\u3046\u3061\u3001sleep hygiene\u3092\u6539\u5584\u3059\u308b\u305f\u3081\u306e\u65b9\u6cd5\u3068\u3057\u3066\u6319\u3052\u3089\u308c\u3066\u3044\u306a\u3044\u306e\u306f\u3069\u308c\u3067\u3057\u3087\u3046\u304b\uff1f
\nA) \u6bce\u65e5\u540c\u3058\u6642\u9593\u306b\u8d77\u304d\u308b\u3053\u3068\u3002
\nB) \u5bdd\u308b\u76f4\u524d\u306b\u30b9\u30de\u30db\u3092\u4f7f\u308f\u306a\u3044\u3053\u3068\u3002
\nC) \u7d05\u8336\u3068\u30b3\u30fc\u30d2\u30fc\u3092\u98f2\u307e\u306a\u3044\u3053\u3068\u3002
\nD) \u5bdd\u308b\u524d\u306b\u6bce\u65e5\u540c\u3058\u884c\u52d5\u3092\u53d6\u308b\u3053\u3068\u3002<\/p>\n<\/details>\n

\n\u82f1\u8a9e\u3067\u5fc5\u8981\u306a\u60c5\u5831\u3092\u63a2\u3059\u7df4\u7fd2\u3001\u30b9\u30ad\u30e3\u30cb\u30f3\u30b0\uff01<\/strong><\/summary>\n
    \n
  • When should you go to sleep?<\/li>\n
  • What should you do in your bedroom?<\/li>\n
  • Why should you have a bedtime routine?<\/li>\n<\/ul>\n<\/details>\n
    \n\u548c\u8a33<\/strong><\/summary>\n

    \u3042\u306a\u305f\u306f\u591c\u306b\u3088\u304f\u7720\u308c\u307e\u3059\u304b\uff1f\u3082\u3057\u5bdd\u308b\u3053\u3068\u304c\u96e3\u3057\u3044\u306e\u306a\u3089\u3001\u7761\u7720\u885b\u751f\u3092\u6539\u5584\u3057\u3066\u307f\u305f\u307b\u3046\u304c\u3044\u3044\u3067\u3059\u3002\u885b\u751f\u3068\u306f\u3001\u5bb6\u3092\u6383\u9664\u3059\u308b\u3053\u3068\u3084\u624b\u3092\u6d17\u3046\u3053\u3068\u306a\u3069\u3001\u5065\u5eb7\u306a\u72b6\u614b\u3092\u4fdd\u3064\u305f\u3081\u306b\u6bce\u65e5\u3059\u308b\u4e8b\u3092\u610f\u5473\u3057\u307e\u3059\u3002\u540c\u3058\u3088\u3046\u306b\u3001\u7761\u7720\u885b\u751f\u306f\u3088\u308a\u826f\u304f\u7720\u308b\u305f\u3081\u306b\u6bce\u65e5\u3059\u308b\u3053\u3068\u3092\u610f\u5473\u3057\u307e\u3059\u3002\u3067\u306f\u3001\u3069\u3046\u3084\u3063\u3066\u7761\u7720\u885b\u751f\u3092\u6539\u5584\u3057\u307e\u3059\u304b\uff1f\u3044\u304f\u3064\u304b\u65b9\u6cd5\u3092\u304a\u4f1d\u3048\u3057\u307e\u3059\u3002<\/p>\n

    \u307e\u305a\u7b2c\u4e00\u306b\u3001\u6bce\u65e5\u540c\u3058\u6642\u9593\u306b\u8d77\u304d\u3001\u7720\u304f\u306a\u3063\u305f\u6642\u306b\u5bdd\u307e\u3057\u3087\u3046\u3002\u7b2c\u4e8c\u306b\u3001\u5bdd\u308b\u524d\u6700\u4f4e1\u6642\u9593\u30c6\u30ec\u30d3\u3084\u30b9\u30de\u30db\u3001\u30d1\u30bd\u30b3\u30f3\u3092\u4f7f\u3046\u3053\u3068\u3092\u6b62\u3081\u307e\u3057\u3087\u3046\u3002\u7b2c\u4e09\u306b\u3001\u5bdd\u5ba4\u3092\u5bdd\u308b\u305f\u3081\u3060\u3051\u306b\u4f7f\u3044\u307e\u3057\u3087\u3046\u3002\u5bdd\u5ba4\u304c\u306a\u3051\u308c\u3070\u3001\u8d77\u304d\u3066\u3044\u308b\u9593\u306f\u30d9\u30c3\u30c9\u306b\u8fd1\u5bc4\u3089\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002\u7b2c\u56db\u306b\u3001\u5348\u5f8c3\u6642\u4ee5\u964d\u306f\u304a\u8336\u3084\u30b3\u30fc\u30d2\u30fc\u3092\u98f2\u307e\u306a\u3044\u3088\u3046\u306b\u3057\u307e\u3057\u3087\u3046\u3002\u6700\u5f8c\u306b\u3001\u5bdd\u308b\u524d\u306e\u30eb\u30fc\u30c6\u30a3\u30f3\u3092\u6301\u3061\u307e\u3057\u3087\u3046\u3002\u4f8b\u3048\u3070\u3001\u6bce\u65e5\u5bdd\u308b\u524d\u306b\u5fc5\u305a\u98a8\u5442\u306b\u5165\u308b\u304b\u65e5\u8a18\u3092\u66f8\u304d\u307e\u3057\u3087\u3046\u3002\u5bdd\u308b\u524d\u306b\u540c\u3058\u3053\u3068\u3092\u6bce\u65e5\u3059\u308c\u3070\u3001\u8eab\u4f53\u306b\u5bdd\u308b\u6642\u9593\u3060\u3068\u4f1d\u3048\u307e\u3059\u3002<\/p>\n

    \u3053\u308c\u3089\u306e\u4ed6\u306b\u3082\u7761\u7720\u885b\u751f\u3092\u6539\u5584\u3059\u308b\u305f\u3081\u306b\u3067\u304d\u308b\u3053\u3068\u304c\u305f\u304f\u3055\u3093\u3042\u308a\u307e\u3059\u304c\u3001\u3053\u306e\uff15\u3064\u306f\u3044\u3044\u30b9\u30bf\u30fc\u30c8\u3067\u3059\u3002<\/p>\n<\/details>\n

    \n\u7b54\u3048<\/strong><\/summary>\n

    \u5185\u5bb9\u7406\u89e3\u30c1\u30a7\u30c3\u30af \u2192<\/strong>
    \nC) \u7d05\u8336\u3068\u30b3\u30fc\u30d2\u30fc\u3092\u98f2\u307e\u306a\u3044\u3053\u3068\u3002\uff0815\u6642\u524d\u306a\u3089\u98f2\u3093\u3067\u5927\u4e08\u592b\u3067\u3059\uff09<\/p>\n

    \u30b9\u30ad\u30e3\u30cb\u30f3\u30b0 \u2192<\/strong>
    \nWhen should you go to sleep?<\/strong>
    \n[You should go to sleep] when you feel tired.<\/p>\n

    What should you do in your bedroom?<\/strong>
    \n[You should] sleep [in your bedroom].<\/p>\n

    Why should you have a bedtime routine?<\/strong>
    \n[Because] if you do the same thing before sleeping every day, this will tell your body that it is time to sleep.<\/p>\n<\/details>\n


    \n\u3044\u304b\u304c\u3067\u3057\u305f\u304b\uff1f<\/strong><\/p>\n

    \u4eca\u65e5\u7d39\u4ecb\u3057\u305f\u65b9\u6cd5\u306e\u4e2d\u3067\u3059\u3067\u306b\u3057\u3066\u3044\u308b\u4e8b\u304c\u3042\u308a\u307e\u3057\u305f\u304b\uff1f<\/p>\n

    \u3061\u306a\u307f\u306b\u3001\u3053\u306e\u4e2d\u3067\u79c1\u304c\u4e00\u756a\u304a\u52e7\u3081\u3059\u308b\u306e\u306f\u5348\u5f8c\u306b\u304a\u8336\u3084\u30b3\u30fc\u30d2\u30fc\u3092\u98f2\u307e\u306a\u3044\u4e8b\u3067\u3059\u3002<\/p>\n

    \u79c1\u306f\u5143\u3005\u30df\u30eb\u30af\u30c6\u30a3\u30fc\u3092\u6c34\u306e\u3088\u3046\u306b\u98f2\u3093\u3067\u3044\u305f\u4eba\u3067\u3001\u5bdd\u308b\u4e8b\u304c\u5acc\u306a\u3050\u3089\u3044\u5bdd\u4ed8\u304d\u304c\u60aa\u304b\u3063\u305f\u3067\u3059\u3002\u3057\u304b\u3057\u590f\u306e\u3069\u771f\u3093\u4e2d\u306b\u65e5\u672c\u306b\u4f4f\u307f\u59cb\u3081\u305f\u3089\u3001\u6691\u3059\u304e\u3066\u304a\u6e6f\u3092\u6cb8\u304b\u3059\u6c17\u306b\u306a\u308c\u305a\u3001\u6c17\u3065\u3044\u305f\u3089\u30df\u30eb\u30af\u30c6\u30a3\u30fc\u3092\u5b8c\u5168\u306b\u98f2\u307e\u306a\u304f\u306a\u3063\u3066\u3044\u307e\u3057\u305f\u3002\u305d\u3057\u305f\u3089\u3044\u3064\u306e\u9593\u306b\u304b\u6bce\u65e5\u3050\u3063\u3059\u308a\u5bdd\u308c\u308b\u3088\u3046\u306b\u306a\u308a\u307e\u3057\u305f\u3002\u30ab\u30d5\u30a7\u30a4\u30f3\u306f\u4fae\u308c\u307e\u305b\u3093\u3088\uff5e<\/p>\n

    \u305d\u308c\u3067\u306f\u3001\u4eca\u9031\u306e\u30e9\u30a4\u30c6\u30a3\u30f3\u30b0\u8ab2\u984c\u3067\u3059\u3002
    \nWhat is your bedtime routine?
    \n\u30b3\u30e1\u30f3\u30c8\u6b04\u306b\u82f1\u8a9e\u3067\u3069\u3046\u305e\u66f8\u3044\u3066\u307f\u3066\u304f\u3060\u3055\u3044\uff01<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    \u3069\u3046\u3082\u3069\u3046\u3082\u3001\u6614\u7761\u7720\u306e\u8cea\u304c\u9177\u304b\u3063\u305f\u3044\u3061\u304b\u3089\u82f1\u4f1a\u8a71\u306e\u30d2\u30ab\u30ea\u30ce\u3067\u3059\u3002 \u4eca\u9031\u306e\u82f1\u8a9e\u8a18\u4e8b\u3067\u306f\u3001\u3053\u305310\u5e74\u3067\u6ce8\u76ee\u304c\u3060\u3044\u3076\u9ad8\u307e\u3063\u305f\u826f\u3044\u7761\u7720\u306e\u305f\u3081\u306e\u30b9\u30ea\u30fc\u30d7\u30cf\u30a4\u30b8\u30fc\u30f3\u306b\u3064\u3044\u3066\u66f8\u304d\u307e\u3057\u305f\u30021\u56de\u8a18\u4e8b\u3092\u8aad\u3093\u3067\u307f\u3066\u81ea\u5206\u306e\u529b\u3067\u610f\u5473\u3092\u63a8\u6e2c\u3057\u3066\u304b\u3089 […]<\/p>\n","protected":false},"author":1,"featured_media":954,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[4,32],"tags":[36],"_links":{"self":[{"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/posts\/946"}],"collection":[{"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/comments?post=946"}],"version-history":[{"count":9,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/posts\/946\/revisions"}],"predecessor-version":[{"id":955,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/posts\/946\/revisions\/955"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/media\/954"}],"wp:attachment":[{"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/media?parent=946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/categories?post=946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ichikaraeikaiwa.com\/blog\/wp-json\/wp\/v2\/tags?post=946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}