Good sleeping habits
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Description
Book Introduction
I search for ways to fall asleep early on my way to work, but I find myself nodding off within five minutes on the shaky bus, so it seems like it's not because I don't know how to fall asleep that I'm having trouble sleeping.
The problem wasn't how to fall asleep, but rather my attitude toward sleep.
Sleep is the best effort and investment you can make today to ensure you perform without regrets tomorrow.
Research papers showing that sufficient non-REM sleep during the first four hours of sleep, especially two deep sleeps, increases the chances of a basketball player making a shot and a surgeon succeeding in a surgery clearly show that sleep is not simply 'time wasted' but an 'investment' for tomorrow's self.
The time when I can be completely myself does not start after work when I am tired and exhausted, but from the moment I open my eyes in the morning.
And investing in sleep should begin the moment you open your eyes, not just a few hours before bed.
Humans are like cars without brakes; we can't just turn off our brain functions to sleep.
So, just as an airplane gradually lowers its altitude to prepare for landing, you need to develop the habit of ‘sleeping well.’
Only by abandoning the passive attitude of waiting for sleep to come and regulating bathing, meal times, and even brushing your teeth can you truly deserve a good night's sleep.
As always, there's no such thing as a free lunch, or even a free night's sleep.
The more precious something is, the more it deserves to be paid for.
Here, a clinician who has treated over 20,000 patients with sleep disorders has compiled the valuable knowledge he has gained from reflecting on his patients' and his own sleep habits into a single book.
I hope that this book, which gave me a good night's sleep, will bring happy nights to many others.
Translator: Kim Seong-hyeok
The problem wasn't how to fall asleep, but rather my attitude toward sleep.
Sleep is the best effort and investment you can make today to ensure you perform without regrets tomorrow.
Research papers showing that sufficient non-REM sleep during the first four hours of sleep, especially two deep sleeps, increases the chances of a basketball player making a shot and a surgeon succeeding in a surgery clearly show that sleep is not simply 'time wasted' but an 'investment' for tomorrow's self.
The time when I can be completely myself does not start after work when I am tired and exhausted, but from the moment I open my eyes in the morning.
And investing in sleep should begin the moment you open your eyes, not just a few hours before bed.
Humans are like cars without brakes; we can't just turn off our brain functions to sleep.
So, just as an airplane gradually lowers its altitude to prepare for landing, you need to develop the habit of ‘sleeping well.’
Only by abandoning the passive attitude of waiting for sleep to come and regulating bathing, meal times, and even brushing your teeth can you truly deserve a good night's sleep.
As always, there's no such thing as a free lunch, or even a free night's sleep.
The more precious something is, the more it deserves to be paid for.
Here, a clinician who has treated over 20,000 patients with sleep disorders has compiled the valuable knowledge he has gained from reflecting on his patients' and his own sleep habits into a single book.
I hope that this book, which gave me a good night's sleep, will bring happy nights to many others.
Translator: Kim Seong-hyeok
- You can preview some of the book's contents.
Preview
index
introduction
Translator's Preface
Prologue The Damage Light Sleep Does to You
Brain cells are sensitive to heat, so a 'cool down' every night is essential!
Japanese people have the world's lowest sleep hours.
The economic loss due to lack of sleep is $1,380!?
Are you perhaps in a state of 'mind wandering'?
If you feel dazed all day, you may have hidden insomnia.
Chapter 1: The Surprisingly Unknown Basic Habits for a Good Night's Sleep
01.
The busier you are, the more you focus on the first four hours of sleep.
02.
Above all, it is important to 'maintain the biological clock rhythm'.
03.
'Monday Syndrome' Can Be Prevented by Resetting Your Brain
04.
Deal with important tasks or decisions four hours after waking up.
05.
The morning sunlight turns on the 'sleep switch'
Chapter 2 How much sleep do you usually get?
06.
'My desk is a mess', 'I get irritated easily': If this is the case, you need to be careful!
07.
If you stop looking at your smartphone before bed, your sleep quality will 100% improve.
08.
You should not brush your teeth right before going to bed.
09.
Regardless of age, if you have worries, you wake up early.
10.
The Real Reason You Go to the Bathroom So Many Times in the Middle of the Night
11.
'Falling asleep as if fainting as soon as you lay down' is the brain's scream
Chapter 3: New Habits for a Better Sleep
12.
'Sleep Stretching' before bed is effective.
13.
Getting enough sleep strengthens your immune system.
14.
When working overtime and taking a nap, make sure to close the blackout curtains.
15.
If your physical condition continues to be poor, use 'Sleep Tech'
16.
As blood vessels recover each night, blood pressure decreases.
17.
It's true that 'if you don't sleep, you gain weight'
Pick up! Find the bedding that's right for you.
Chapter 4: Habits for Creating a Sleepy Mind
18.
Know the 4 Reasons You Can't Sleep
19.
REM sleep, which occurs in the latter half of sleep, reduces stress.
20.
Use the "Declaration Effect" to wake up refreshed.
21.
When I can't sleep, I calmly write down the things I "hate."
22.
If you can't fall asleep, it's best to get out of bed.
23.
You don't have to worry about nightmares either.
Chapter 5: How to Beat Daytime Sleepiness
24.
It's overwhelmingly better to go to bed early than to work late into the night.
25.
A proper nap can dramatically restore your brain.
26.
Combat afternoon drowsiness by reviewing your lunch menu.
27.
On days when you have to wake up early, sleep as usual and reduce your sleep time.
28.
Know your chronotype: whether you're a morning person or an evening person.
Pick up! Using Sleep Notes
Chapter 6: Small 'Sleep Habits' That Make Falling Falling Easier
29.
If you change your breakfast to Japanese food, you will naturally feel sleepy at night.
30.
3 Amino Acids That Boost Your Recovery While You Sleep
31.
Decide when to take a bath by calculating backwards from the time you want to sleep.
32.
Wearing socks to bed makes it difficult to sleep well.
33.
Check the indoor temperature in the bedroom
34.
Easily release body heat in the 'large' posture
35.
A single cigarette right before bed can keep your brain awake for hours.
36.
Once you're over 40, completely change your sleeping habits.
Conclusion
10 Messages for a Restful Sleep to Reflect on Every Night Before Bed
Translator's Preface
Prologue The Damage Light Sleep Does to You
Brain cells are sensitive to heat, so a 'cool down' every night is essential!
Japanese people have the world's lowest sleep hours.
The economic loss due to lack of sleep is $1,380!?
Are you perhaps in a state of 'mind wandering'?
If you feel dazed all day, you may have hidden insomnia.
Chapter 1: The Surprisingly Unknown Basic Habits for a Good Night's Sleep
01.
The busier you are, the more you focus on the first four hours of sleep.
02.
Above all, it is important to 'maintain the biological clock rhythm'.
03.
'Monday Syndrome' Can Be Prevented by Resetting Your Brain
04.
Deal with important tasks or decisions four hours after waking up.
05.
The morning sunlight turns on the 'sleep switch'
Chapter 2 How much sleep do you usually get?
06.
'My desk is a mess', 'I get irritated easily': If this is the case, you need to be careful!
07.
If you stop looking at your smartphone before bed, your sleep quality will 100% improve.
08.
You should not brush your teeth right before going to bed.
09.
Regardless of age, if you have worries, you wake up early.
10.
The Real Reason You Go to the Bathroom So Many Times in the Middle of the Night
11.
'Falling asleep as if fainting as soon as you lay down' is the brain's scream
Chapter 3: New Habits for a Better Sleep
12.
'Sleep Stretching' before bed is effective.
13.
Getting enough sleep strengthens your immune system.
14.
When working overtime and taking a nap, make sure to close the blackout curtains.
15.
If your physical condition continues to be poor, use 'Sleep Tech'
16.
As blood vessels recover each night, blood pressure decreases.
17.
It's true that 'if you don't sleep, you gain weight'
Pick up! Find the bedding that's right for you.
Chapter 4: Habits for Creating a Sleepy Mind
18.
Know the 4 Reasons You Can't Sleep
19.
REM sleep, which occurs in the latter half of sleep, reduces stress.
20.
Use the "Declaration Effect" to wake up refreshed.
21.
When I can't sleep, I calmly write down the things I "hate."
22.
If you can't fall asleep, it's best to get out of bed.
23.
You don't have to worry about nightmares either.
Chapter 5: How to Beat Daytime Sleepiness
24.
It's overwhelmingly better to go to bed early than to work late into the night.
25.
A proper nap can dramatically restore your brain.
26.
Combat afternoon drowsiness by reviewing your lunch menu.
27.
On days when you have to wake up early, sleep as usual and reduce your sleep time.
28.
Know your chronotype: whether you're a morning person or an evening person.
Pick up! Using Sleep Notes
Chapter 6: Small 'Sleep Habits' That Make Falling Falling Easier
29.
If you change your breakfast to Japanese food, you will naturally feel sleepy at night.
30.
3 Amino Acids That Boost Your Recovery While You Sleep
31.
Decide when to take a bath by calculating backwards from the time you want to sleep.
32.
Wearing socks to bed makes it difficult to sleep well.
33.
Check the indoor temperature in the bedroom
34.
Easily release body heat in the 'large' posture
35.
A single cigarette right before bed can keep your brain awake for hours.
36.
Once you're over 40, completely change your sleeping habits.
Conclusion
10 Messages for a Restful Sleep to Reflect on Every Night Before Bed
Detailed image
Into the book
What is ‘deep sleep’ in the first place?
If you think that you can just sleep when you're sleepy, you're very mistaken.
Without realizing it, I might end up in a state where I can't fully utilize my abilities.
In fact, it is not easy to define what it means to ‘sleep well’.
To put it in extreme terms, when you live your daily life to the best of your ability, you could say, "I'm sleeping well = I'm recharging properly."
It has already been proven that if we can successfully create this state, our body and mind will recover sufficiently and our performance will improve.
To achieve this, it is most important to learn good sleep behaviors and make them a habit.
You may feel burdened by the word habit, but there is nothing difficult about it.
Please rest assured that the methods introduced in this book are immediately actionable.
If you put into practice the methods that work for you in your daily life, anyone can definitely get a good night's sleep.
If these days accumulate, 'your life will change'.
I truly believe in the possibility of such sleep.
Sleep is not just a simple 'routine', but a 'life habit' that allows us to develop our abilities.
Take a deep breath and start living your life in earnest.
Author: Ryutaro Shirahama
If you think that you can just sleep when you're sleepy, you're very mistaken.
Without realizing it, I might end up in a state where I can't fully utilize my abilities.
In fact, it is not easy to define what it means to ‘sleep well’.
To put it in extreme terms, when you live your daily life to the best of your ability, you could say, "I'm sleeping well = I'm recharging properly."
It has already been proven that if we can successfully create this state, our body and mind will recover sufficiently and our performance will improve.
To achieve this, it is most important to learn good sleep behaviors and make them a habit.
You may feel burdened by the word habit, but there is nothing difficult about it.
Please rest assured that the methods introduced in this book are immediately actionable.
If you put into practice the methods that work for you in your daily life, anyone can definitely get a good night's sleep.
If these days accumulate, 'your life will change'.
I truly believe in the possibility of such sleep.
Sleep is not just a simple 'routine', but a 'life habit' that allows us to develop our abilities.
Take a deep breath and start living your life in earnest.
Author: Ryutaro Shirahama
--- From the text
GOODS SPECIFICS
- Date of issue: October 24, 2025
- Page count, weight, size: 184 pages | 120*180mm
- ISBN13: 9791170683483
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