Introducing yourself to first-time visitors. ______

 Skin that brightens your expression can only be produced if you are happy in mind and body.

To prevent the condition from worsening, we recommend that people with sensitive skin in particular be checked.

I I suffered from atopic dermatitis caused by cosmetics , and I was suffering mentally and physically every day.

After that, I worked in product development at a major cosmetics company, and learned why my skin had become rough.

I'm confused by the surprising irritating and ineffective ingredients in organic and additive-free cosmetics out there...

Skincare is also high quality and environmentally friendly. Utilizing the ancient wisdom of coexisting with nature, we will create FRMA that also incorporates modern wisdom! From Ancient Times to now, the first product is cosmetics.

For a brighter look and a brighter life. FRMA cosmetics are a tool to help you live a happy life . This blog will explore hints for living each day in a happy mood .

Sharing is Caring, Caring is Touch, Touch is Love

My LinkedIn is here. If you have any business inquiries or questions, please feel free to contact me: https://www.linkedin.com/in/keiko-itakura-japan/

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Sleeping: What is good sleep? ─ What you need to know to improve your sleep

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Are you getting a good night's sleep every night?

"I'm tired but I can't sleep," "I feel sleepy during the day," "I wake up many times during the night"...The number of people who suffer from these problems is increasing every year.

 We have compiled information on typical sleep-related symptoms, treatments, and even tips for everyday life. We hope this will provide you with some tips for getting a good night's sleep.

Sleep is the foundation of beauty, health, and happiness.

Don't just tolerate the fact that you have trouble sleeping. If you notice any signs that concern you, start taking care of them early.

Restful sleep is the state of getting deep, high-quality sleep.

Getting a good night's sleep, waking up refreshed in the morning, and being able to be active and energetic during the day - that is what true sleep is.

Key points for a good night's sleep

Amount of sleep : The amount of sleep that suits you (7-8 hours for most people)

Sleep quality : Deep, uninterrupted sleep (no waking up, sound sleep)

Only when all of these are in place can your body and mind recover and you truly feel rested.

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Non-REM and REM sleep

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There are two cycles of sleep: non-REM sleep and REM sleep.

Non-REM sleep (deep sleep)

Time to rest your body. Growth hormone is secreted and cell repair progresses.

REM sleep (light sleep)

This is the time when the brain is active. Dreams often occur and this is involved in organizing memories and regulating emotions.

These two cycles alternate in a 90-minute cycle, repeating four to five times throughout the night. Because both have important roles to play, waking up during the night disrupts this rhythm, leaving you feeling tired.

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Daytime behaviors and diet that affect sleep

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How you spend your day is very important for good sleep.

1. Get some sunlight in the morning to reset your body clock

2. Avoid caffeine and alcohol in the evening

3. Eating late at night puts a strain on digestion and disrupts sleep.

4. Finish your exercise 2-3 hours before going to bed .

 

In addition, stress management and reviewing your diet can also help you get a good night's sleep.

for example,

• Tryptophan (bananas and soy products)

• GABA (germinated brown rice, etc.)

Foods containing it support the production of the sleep hormone melatonin.

 

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Treatments and approaches for better sleep

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Cognitive behavioral therapy ( CBT-I )

Psychotherapy that is effective for insomnia. By breaking the vicious cycle of "inability to sleep = anxiety" and adjusting your sleep and thinking habits, you can regain natural sleep. Recommended for those who want to improve their condition without relying on medication.

sleep hygiene education sleep diary Body movement monitor Stimulus Control Therapy Sleep restriction therapy Cognitive restructuring Relaxation techniques

Established cognitive behavioral therapy for insomnia There is a "stimulus control therapy" for insomnia. The patient was unable to sleep at night, so he compensated by Therefore, resting your body too much when awake can be a problem. In such cases, this stimulation control therapy Using the law can be effective.

Specific methods

Stimulus Control Therapy

Pre-bed ritual Make (Example: Taking a bath, Camomi Drinking hot tea) Create a clean and comfortable bedroom Keep a consistent wake-up time I only go to bed when I'm sleepy If you can't sleep, get out of bed I don't go to bed until I'm sleepy The bed is used only for sleeping I don't take naps

Sleep restriction therapy

Determine your average sleep time Decide when to stay in bed Keep a consistent wake-up time I don't take naps

Relaxation techniques

Creates a relaxed state of the body Relaxation techniques are used to relax the body It is a technique that creates a sense of relaxation and progressive muscle relaxation to treat insomnia. Relaxation techniques and deep breathing are used. 5 points on the body where muscles are easily strained (such as the legs) Repeat this process for about a second, then relax. Gradually tense and relax your entire body. Progressive muscle relaxation techniques such as It is also said that this makes it easier to fall asleep again. Breathing activates the parasympathetic nervous system. It is known that:

Exercise therapy

Light exercise such as walking, yoga, and stretching has been shown to improve the quality of sleep. Aerobic exercise in particular increases deep non-REM sleep and is also effective in relieving stress during the day.

Vipassa Yoga is a form of meditation. The sleep of people who practice yoga that incorporates The results were compared with those of normal adults who did not practice yoga. As a result, The average percentage of slow wave sleep in people aged 50-60 is In normal adults, this is about 5%. More than 10% of normal adults Almost equal to the average for those aged 0-39 I realized that practicing yoga like this is It may also be possible to rejuvenate sleep, and further research is needed. I'm looking forward to it.

Reference: The Science of Sound Sleep, published by Nikkan Kogyo Shimbun

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What is insomnia?

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 Insomnia is a condition in which you experience symptoms such as "wanting to sleep but not being able to," "waking up several times during the night," or "waking up early in the morning and not being able to fall back asleep," which continue to interfere with your daytime life.

What causes insomnia?

• Stress and anxiety (work and relationships)

• Poor lifestyle habits (staying up late, using smartphones too much)

• Physical illness or side effects of medication

• Changes in circadian rhythms due to aging

Temporary insomnia can happen to anyone, but if it lasts for more than a few weeks, you should be careful. Chronic insomnia can have major effects on the mind and body, such as reduced concentration, weakened immunity, and mental imbalance.

 

Tips for countermeasures

• Avoid smartphones and television before bed

• Time to calm your mind

• Avoid caffeine and alcohol

• Maintain consistent wake-up and bedtimes

• Light stretching

• meditation

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Excessive daytime sleepiness - could it be sleep apnea?

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"I slept well last night, but I still feel very sleepy during the day" or "I find myself dozing off during meetings"...Have you ever had this experience?

This may be due to sleep apnea syndrome (SAS).

What is sleep apnea syndrome (SAS)?

This is a condition in which breathing stops repeatedly while sleeping. This significantly reduces the quality of sleep, and even if you get enough sleep, your body is unable to recover.

 

Key Signs

• loud snoring

• Sleep apnea

• Headache when waking up in the morning

• Extreme daytime sleepiness

• Poor concentration, irritability

 

It is most common in middle-aged and elderly men, but can also occur in women and younger people.

 

Is it dangerous to leave it alone?

Yes. SAS is known to increase the risk of high blood pressure, heart disease and stroke.

Daytime sleepiness and decreased concentration can also lead to accidents at work or while driving, so early detection and treatment are very important.

 If you're interested...

First, consult a sleep clinic or internal medicine doctor. Diagnosis is possible with a simple test (some can be done at home). Treatment generally involves the use of a specialized device called a CPAP (Continuous Positive Airway Pressure) device.

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Narcolepsy

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A neurological disorder in which people suddenly become extremely sleepy during the day. It is also characterized by "cataplexy," in which weakness occurs in response to heightened emotions (such as surprise or laughter). It often occurs in people in their adolescence and twenties.

 

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Circadian rhythm sleep disorder (disruption of the body clock)

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When our body clocks are thrown off due to a nocturnal lifestyle, overseas travel, or shift work, we experience symptoms such as "I want to sleep but I can't" or "I can't wake up in the morning." This is especially common among young people.

 

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Restless legs syndrome/periodic limb movement disorder

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This condition causes discomfort such as restlessness and tingling in the legs, making it difficult to fall asleep. The periodic movement of the legs can make sleep shallow, leading to daytime sleepiness.

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The relationship between overseas travel, sleep, and skin care

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While traveling abroad is fun, many people suffer from jet lag.

• Sleep rhythm is disrupted

• Skin irritation and weakened immunity

• Chronic fatigue remains

To prevent jet lag, you can take measures such as gradually adjusting your living hours to local time before traveling, or making sure to get plenty of morning sunlight when you arrive.

We have received messages from customers who say that FRMA skincare was a great help while traveling.

There are also some points to consider when it comes to skin care.

Growth hormone, which is secreted during deep sleep, is the key to beautiful skin. Don't forget to take measures against dryness and stay hydrated while traveling.

We spend one-third of our lives sleeping.

This time is not just a rest, but a time to reset your body and mind.

Taking care of your sleep is the same as taking care of yourself.

Instead of "Why can't I sleep?"

Why not try making some small improvements, asking yourself, "How can I sleep more comfortably?"

May your night be a little gentler and warmer than today.