Reveiw own Living
Try to lead a regular life
・It is considered optimal for 13-18 year olds to sleep 8-10 hours.
・You should take a bath one hour before going to bed to improve the quality of sleep. As your body temperature drops, you will feel more sleepy.
・Just before going to bed, stretching, aromatherapy, and other relaxing activities will help you fall asleep quickly.
Nutritionally balanced diet
For this purpose, it is important to divide diets into "main dishes," "side dishes," "staples," and "others".
Main dishes, such as meat, fish, eggs, and soybeans, are sources of protein. Side dishes are vegetables, mushrooms, and seaweed, which provide vitamins, minerals, and dietary fiber.
Staple foods, such as bread, rice, and noodles, are sources of carbohydrates, while other foods, such as fruits and yogurt, serve as nutritional supplements.
Take a long bath
The recommended temperature is around 38 degrees Celsius in summer and 40 degrees Celsius in winter.
This will warm the entire body, relieve tension in the nerves and muscles, and increase the parasympathetic nervous system.
When the parasympathetic nervous system is heightened, blood vessels dilate, blood pressure decreases, heart rate decreases, muscles relax, and sweating is suppressed.
This reduces the sympathetic nervous system and allows the body and mind to relax.
Review commuting routes to work and school
Trains, especially during crowded hours, cause great stress.
Close proximity to others, smells peculiar to trains, temperature differences, and the suffocating feeling of enclosed spaces are all causes.
Shift the time of the train - Choose a car far from the escalator - Stand near the door so you can get some fresh air is the solution to this
Creating and working with
It is a stress-relieving method that is also used by psychiatrists. By immersing oneself in the work, it is easy to eliminate the stress of thinking!
You can easily enjoy making sweets, handicrafts, origami, etc.
Show one's emotions
Crying, laughing, and expressing emotions increase the parasympathetic nervous system.
In addition, tears shed when you are moved can regulate the independent nervous system and activate serotonin.
The autonomic nervous system is responsible for controlling the body's life-sustaining functions.
When disturbed, it can cause dizziness, nausea, and a variety of other negative effects. Serotonin plays a role in mental stability.
Exercise frequently
Even light exercise releases serotonin and endorphins, which relieve stress.
Endorphins have the effect of elevating mood and providing a sense of well-being. They also relieve pain and distress.
Moderate exercise also makes it easier to fall asleep. And it lowers the risk of insomnia and other problems.
Aerobic exercise that can be done for long periods of time, such as walking, running, or swimming, is especially suitable.
Use five senses
Using the five senses well leads to relaxation.
For example, in the case of the visual sense, too much stimulation of the brain,
such as action/horror films, can cause stress. And watching videos of animals or looking at things in nature such as the sky, flowers, trees, etc. can be relaxing.
For the sense of smell, a diffuser or aroma stone can be used to create a space where you can relax.
Get enough sleep
Sleep is very important for good health. Sleep alternates between non-REM and REM sleep. It is important to relax just before going to bed and not to think once you are in bed. Thinking will make it even more difficult to fall asleep. If you are unable to fall asleep, simply getting out of bed and closing your eyes can help your brain rest.
Find hobbies and pastimes
Hobbies and pastimes can relieve stress. Things that anyone can do, such as listening to music, going to a sauna or spa, can also relieve stress.
