Overall, you don't seem to have any major sleep problems. Continue to maintain a regular daily routine and appropriate sleep environment to prevent sleep debt from accumulating.

You may already be practicing some of these, but we recommend keeping the following points in mind to further improve your sleep.
● To lower your core body temperature at bedtime, take a bath 90 minutes before going to bed to slightly raise your core body temperature before bedtime, then lower it when you go to sleep.
● For breakfast, choose foods that require chewing to promote wakefulness.
● Avoid light from mobile phones and TVs before bedtime, and expose your face to sunlight upon waking to reset your body clock.

Maintain a healthy life by continuing to get good sleep.

Finally, while the amount of sleep each person needs varies, it is known that getting less than 5 hours of sleep can lead to decreased immunity, various health risks, and obesity. Try to get at least 5 hours of sleep every day.

Brain Sleep also provides various other information that can help improve sleep quality. Please take a look!

While there are no apparent problems during sleep, there seem to be significant issues with your sleep environment and habits. The quality of sleep improves by maintaining a consistent daily rhythm. In addition, sleep can also be improved with a few daily considerations. For example:


● It is important to lower your core body temperature at bedtime, so finish bathing 90 minutes before going to bed, and slightly raise your core body temperature before bed so it lowers by bedtime.
● Choose foods that require thorough chewing for breakfast to promote waking up the body.
● Avoid the light from phones and TVs before bed, and expose your face to sunlight when you wake up to reset your body clock.
These are just a few examples.

Try to maintain a regular lifestyle, going to bed and waking up at roughly the same time each day in a quiet, dimly lit room.
Brain Sleep offers various other tips to improve sleep quality. Please take a look!

It seems you have accumulated a considerable amount of sleep debt. Sleep debt refers to a "gradual accumulation of sleep deprivation every day," which is essentially "sleep borrowing." Sleep debt cannot be easily repaid by simply catching up on sleep during weekends. It is extremely important to ensure sufficient sleep time on weekdays and to be mindful of preventing sleep deprivation from accumulating daily. According to one experiment, "two weeks of 6 hours of sleep leads to the same level of cognitive performance decline as staying awake for one night, and after one week of 4 hours of sleep, cognitive performance declines to the same level as staying awake for two nights."

If it's difficult to improve your daily routine, even a slight change in your sleep habits can improve sleep quality and alleviate sleep debt. For example:
● It is important to lower your core body temperature at bedtime, so finish bathing 90 minutes before going to bed, and slightly raise your core body temperature before bed so it lowers by bedtime.
● Choose foods that require thorough chewing for breakfast to promote waking up the body.
These are just a few examples.

Try to maintain a regular lifestyle, going to bed and waking up at roughly the same time each day in a quiet, dimly lit room.

Finally, while the necessary amount of sleep varies from person to person, it is known that getting less than 5 hours of sleep can lead to decreased immunity, various health risks, and obesity. Try to ensure at least 5 hours of sleep every day.

Brain Sleep offers various other tips to improve sleep quality. Please take a look!