What affects
"Quality of Sleep"?
Sleep disorders such as difficulty falling asleep, insomnia and waking up in the middle of the night unable to fall back to sleep. There are multiple factors that can affect the quality of one’s sleep but the most common cause of poor sleep is mental stress.
In today’s society, our brain is constantly consuming large volumes of information each day. In fact, the amount of information that a person processes each day today, is the equivalent of how much information a person would process in 1 entire year, 400 years ago. With that much data being processed through our minds, it’s easy for the brain to become tired and the mind to become exhausted and stressed.
There are millions of people who are unable to fully de-stress, which results in invisible stress unknowingly accumulating in their mind and body. Stress is a major factor in many physical and psychological conditions and when it comes to sleep, accumulated stress can lead to an imbalance of the autonomic nervous system⁽⁵⁾ resulting in poor sleep.
As a Sleep Therapist, I want to share these facts because I often wonder how many people think about stress and “brain fatigue” and how many know it is treatable? We accumulate stress every day both consciously and subconsciously. It is so important that we release this stress and treat our brain fatigue. As you read this, I hope learning that brain fatigue is treatable, will lead you to make some healthy changes in your day to day and ultimately lead you to a healthier and happier lifestyle.
A well balanced autonomic nervous system is the key to a good night's sleep and good health
What is the autonomic nervous system⁽⁵⁾?
The autonomic nerves control blood circulation, digestion and absorption, and thermoregulation 24 hours a day. The autonomic nervous system has 2 main division, the sympathetic nervous system and the parasympathetic nervous system.
Characteristics of sympathetic nerve and parasympathetic nerve
The sympathetic nervous system is responsible for actively stimulating the body, like increasing the heart rate by sending extra blood to the muscles. Or, sending a flood of hormones to boost the body’s alertness.
The parasympathetic nervous system restrains the body from overworking and aims to restore the body to a calm and composed state.
For better sleep quality it is recommended you stimulate the function of the parasympathetic nervous system 3 hours before going to bed, to help the mind and body get into a relaxed state. You can stimulate the parasympathetic nervous system by breathing through your diaphragm, slowing your breaths and slowing your heart rate.
What is "fascia ⁽⁶⁾"?
Fascia is the membrane that surrounds the muscles and is laid out throughout the body. It connects not only muscles but also internal organs and nerves and covers the whole body like a "bodysuit".
The human body is connected by fascia from the forehead to the back of the head, neck, back, hips, back of the feet, and heels.
If the fascia is distorted due to poor posture or stress-induced tension, it can compress the parasympathetic nerve and also lead to general pain and stiffness.
Massaging the head reduces pain and stiffness in the fascia of the head and neck. Because the fascia from the head and neck are also connected to the body, this leads to tension relief throughout, making the body feel lighter and more relaxed.
How to improve “Quality of Sleep”
To get a good night of quality sleep, you should aim to get as much deep sleep (non-REM sleep) as possible. Deep sleep is when your body repairs itself so the longer and deeper you sleep in this state, the better it is for your mind and body.
Good : Take a bath 90 minutes before bedtime
Bathing is an effective way to prepare your body for sleep. 90 minutes before bedtime is the key.
Good : Stretching before going to bed
Light stretching stimulates the parasympathetic nerves. The best time to do this is after taking a bath when the muscles are loose.
Avoid : Exposing to bright lighting after sunset
It's time to rest after dark. Bright lights indirectly suppress melatonin secretion. Exposure to blue light from TVs, smartphones and computers at night-time activates the brain and leads to disturbance of the autonomic nerves.
Avoid : Nightcap
There is no doubt that alcohol has a sleeping effect. However, alcohol also has the disadvantage of degrading sleep quality. When alcohol is broken down in the body, a substance called acetaldehyde is formed. Acetaldehyde interferes with sleep and has the effect of making sleep lighter. It is recommended to stop consumption of alcohol at least 3 hours before bedtime.
Avoid : Eating sugar just before going to bed
Hormones that promote anxiety and irritability are secreted when blood sugar levels fluctuate. Do not consume sugar close to bedtime to improve sleep quality.
More about Dry Head Massage
"Dry Head Massage" is called "Dry Head Spa" in Japan.
Invented and originated by the representative who built the popular store in Kyoto, Osaka, and Tokyo.
Based on a unique theory that specializes in the head, it has gained immense popularity in improving brain fatigue and beauty with their technique called, "21 no Shugi (21の手技)”
The head specialist qualification "Head Meister" has been certified by Dry Head Spa Association.
This technique was developed and refined over with the help of Japan’s top health care professionals, from diverse fields including: neuroscience, acupuncture, psychology, and massage therapy.
