4 Tips to get a better sleep naturally

 

 

こんにちは、JEEPA認定英会話コーチのジョーンズ由美です。

皆様、如何お過ごしですか?
こちら、メルボルンでは今週雹が降りましたよ。
屋根に雹が叩きつけられた音がとても大きくて、穴が開かないか心配になりました。
次の朝、屋根には特に破損箇所もなく、無事な様で安心しました。ほっ(^^♪
さて、今日は以下の写真について、見て行きましょう。
3Allow your body to prepare for sleep naturally.
体が自然に睡眠の準備をできるようにする。
Keep a routine
The body gets used to falling asleep at certain times, try get your body into a healthy routine and stick to it.
On weekends, the time you wake up shouldn't differ more than 1.5 hours from your regular wake up times
during the week.
習慣を維持する
体が、特定の時間に眠りにつくのに慣れ、健康的な習慣を身につけ、それを持続する。。
週末に目を覚ます時間は、週の半ばの定期的な目覚めの時間から1.5時間以上変えるべきではないでしょう。
Exercise during the day
Regular cardiovascular exercise during the day, particularly in the morning or early afternoon,
can help deepen sleep.
It is not recommended to exercise within the 2 hours before bedtime.
日中の運動
一日のうちの定期的な心臓血管運動、 特に朝や午後早くは、 睡眠を深めるのに役立ちます。
就寝前の2時間以内の運動はお勧めではありません。
Understand the effects of caffeine
Coffee, tea, cola, energy drinks, some soft drinks and chocolate contain caffeine.
your body will find it more difficult to fall asleep if there is caffeine in your system 4-6 hours before bedtime.
カフェインの効用を理解する。
コーヒー、紅茶、コーラ、エナジードリンク、いくつかのソフトドリンク、チョコレートは
カフェインを含みます。
体は、就寝前の4-6時間、体中のシステムにカフェインがある場合、
眠りにつくことがより困難になります。
Avoid napping during the day
If you take regular or long naps throughout the day, it will make it harder to fall asleep at night,
because you will not have worked up enough sleep pressure or tiredness.
日中は昼寝を避けましょう。
定期的な、または長時間の昼寝は、睡眠圧や疲れが十分に働らかないため、
夜、眠りにつくのが難しくなります。
毎日の習慣付が健康には大切なんですね。
私は健康のために天気が良ければ、毎日、犬の散歩を30分しています。
歩くことは身体にとても良いそうですよ。
オーストラリアは割と健康重視のお国柄なので、こういった情報は良く目にします。
ありがたいことです❣
それでは、来週は↑のパンフレットの右半分を見ていこうと思います。
最後まで、お読み頂きありがとうございました。
Have a nice weekend!
See you next week
Yumi Jones

 

 

Hello, I'm Yumi Jones, jeepa certified English conversation coach.

 

I hope you’re all well. The weather has been a bit crazy here in Melbourne recently.

The other night we had a big hail storm and some places had snow – which is rare here.

The sound of hail hitting the roof was so loud that I was worried that it might create holes!

The next morning, I checked everything and there was no damage, so I was relieved that it was okay.

 

Well, let's take a look at the following pictures today.

3 Allow Your Body to Prepare for Sleep Naturally.

Here’re some tips to help make sure that the body is prepared for sleep naturally.

 

Keep a Routine

The body gets used to falling asleep at certain times,

so try get your body into a healthy routine and stick to it.

On weekends, the time you wake up shouldn't' be different by more than 1.5 hours from your regular wake up times during the week.

Exercise during the day

Regular cardiovascular exercise during the day, in the morning or early afternoon, can help deepen sleep.

It is not recommended to exercise within 2 hours before bedtime.

 

Understand the Effects of caffeine

Coffee, tea, cola, energy drinks, some soft drinks and chocolate contain caffeine.

Your body will find it more difficult to fall asleep if there is caffeine in your system 4-6 hours before bedtime.

 

Avoid napping during the day

If you take regular or long naps through the day, it will make it harder to fall asleep at night because you will not have worked up enough pressure to sleep or tiredness.

 

Daily habits are important for health, aren't they?

I walk my dogs for half an hour every day if the weather is fine.

It is said that walking is very good for your health.

Australia is a health-conscious country, so I often see this kind of information.
Thank you, Australia❣

 

Let's take a look at the right half next week.

 

Thank you for reading until the end. 

Have a nice weekend!

See you next week (^^)/

Jones Yumi