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For a comfortable sleep, a pillow environment that allows your neck to rest is essential, but this time we will focus on sleeping posture to maintain a deeper sleep.
We learned some sleep tips that will make you say, "What!? Was that wrong?" from Dr. Shuori Yamada, director of the 16th Orthopedic Clinic, who studies and provides guidance on sleeping posture with an unprecedented approach, such as developing original pillows.
Is it bad to sleep still and prim?
Since ancient times, "bad sleeping posture" has been considered "bad for the body and bad manners." Perhaps because of this, some people say, "I am well-behaved and don't toss and turn" or "I wake up in the same position as when I went to sleep," but this is not necessarily a good thing.
The key to a comfortable sleep is "how comfortably you can toss and turn."
Humans are vertebrates with a spine. The nerves in the spine can only rest during sleep when the body is lying down, but keeping still, not just the neck but the entire body, does not mean these nerves are resting. Being able to toss and turn freely and sufficiently on the pillow and futon without resistance in both the neck and body is what allows the nerves to rest and leads to deep sleep.
Therefore, people who sleep in a still, same position may want to be aware that their sleeping posture might be uncomfortable.
Also, people who wake up feeling unrested may not be able to toss and turn freely, so they need to review their sleeping environment.
Materials with low friction that allow free movement are important
When it comes to creating an environment where you can toss and turn freely, many people may associate it with making the mattress or futon harder. However, that's not all. I've summarized a few key points.
Measure 1: Futons and mattresses should be neither too hard nor too soft.
Some people think that harder bedding is better, but this is not always the case. The lower back sinks the most, so it's important to choose a bedding that doesn't let that part sink into a "V" shape and allows you to comfortably roll over without any discomfort.
Measure 2: Sheets and sleepwear should be made of materials that don't cling.
During the cold season, many people wear fleece or brushed sheets and pajamas for warmth. However, these are not actually highly recommended.
This is because fleece and brushed materials have high friction, preventing you from moving your body freely in bed. If possible, opt for sheets and pajamas made of smooth materials like silk or satin. Materials that allow you to move as if "swimming" in bed are important for deep sleep.
Measure 3: Put the blanket on top of the duvet, not inside!
How do you use your blanket in the cold season? Most people probably layer it between their skin and the duvet.
However, if the blanket is inside the duvet, it will cling to your body and hinder your ability to toss and turn. For easy tossing and turning, it's best to layer the blanket on top of the duvet, as the outermost layer. It has also been found that this actually provides better insulation. The surface that touches your skin should be a material that doesn't cling easily, such as a down comforter.
Tips for a Good Night's Sleep: Bedding and Sleepwear Edition
- Futons and mattresses should be neither too hard nor too soft.
- Choose sheets and sleepwear made of materials that don't cling.
- Place the blanket on top of the duvet, not inside.
