What is the most effective way to sleep? Compare junior high school students’ sleeping time to other countries.

Let me introduce 7 tips about “sleeping” such as how to increase the sleep time and the simplest way to have quality of sleep.

1. How many hours do you sleep? Tell me the minimum sleep time we must take!!

Japanese children are loosing their sleep time to do homework, cram school , lessons ,and video-games.And we noticed their sleep time is getting shorter and shorter. Lack of sleep lead secretion of growth hormone less. Please be secure to give your child enough sleep.

2. Organize sleep environment and enhance quality of sleep.

Quality of sleep is important as same as time of sleep. Create cozy environment and support you children’s quality of sleep. Bed and pillow need to have softness not to interfere circulation of blood. To maintain posture and easy to toss and turn, moderate hardness is also required.

Children are usually sweat during their sleep,you could prepare good ventalization,maintain clean by washing fabric.Ensure high quality of sleep for your children.

3. Early to bed, early to rise, lead a regular life

Early to bed, early to rise, lead a regular life lead to good quality of sleep, secreted growth hormone and melatonin. In addition, human have natural body clock and 1round equal to 25 hours.

The power of the morning sun fits natural body clock into 24 hours.When you wake up, take a shower of morning sunlight, exercise during the daytime,go to bed early at night will enhance your quality of sleep and lead secreted of growth hormone and melatonin.

It is also important to take meals 3times a day even when it’s your holiday. Just be careful not to change your life cycle and make sure to take enough sleep.

4. Do not take meal　just before you go to bed

When you take meal before going to bed, it will not digested in the stomach and that will cause you not secrete growth hormone firmly. Because food is remaining in your stomach, it also cause you not eat your breakfast.

So you need to finish eating 2hours before going to bed.

5. To take a bath and warm your body.

Human’s body temperature decrease before going to bed. In other words, we could say that it’s difficult to sleep if your body temperature won’t decrease. Take a bath 15 to 30 minutes before you go to bed. Warm your body a little sweaty will improve blood circulation and help dissipation of heat from inside of your body.
It is the best timing when your body temperature decrease and that will take you to deep sleep and ensure sufficient sleep time.

6. Let’s create a serene environment in the night time.

Melatonin secreted large amounts in the dark place and less in the bright place.Also, watching TV, looking at cell phone screen , playing games and PC before going to bed stimulates optic nerve and inhibits the secretion of melatonin.

Turn off the light or one dark light in the room to make the room dark as much as possible. Children will get frightened if you scold them before going to bed and it will prevent their sleep. Big noise will prevent their sleep as well.

7. Relationship between European, American and Japanese children’s sleep and height

Why westerners height is higher than Japanese? It is said the timing of puberty. Japanese children have earlier puberty compared to European children and that stops the growth of height.

Until junior high school, there are not difference between the height of European and Japanese.But when its turn to high school, Japanese stops growing however, European and American keep growing. Compare to Japanese children, western children sleep much longer in average.

> Required sleeping time in each ages

International comparison of junior high school students’ sleep hours.

Kazuhiko Fukuda from Fukushima University: International comparison of junior high school students’ sleep hours in the night.

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