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Blog 053 8/22/2021 夜眠れない？

夜眠れない？

夏の疲れ、暑気あたりでしょうか、なんとなく眠りが浅い、眠れない。

寝ても眠りが浅いと聞くことがあります。

お体の調子が悪いことがない人でもありますね、そんな時。仕事のこと、育児のこと、アレヤコレヤなんとなく考えてしまったり、お昼間に合った嫌なこと、失敗したことを思い巡らしてしまうこと、ありますね。

そこで提案です。

あまり熱いシャワーやお風呂は避けて、温めですませます。好きな音楽を聞いてゆったりと入ることをお勧めします。そしてお風呂上がりにはあまり冷たいものを飲まずに・・・水が一番です。ビールもいいのですがアルコールは体の水分をさらにとって体外に出すことになるそうです。ビールを飲んだらやはりその後にお水を補給して十分トイレへ行ってくださいね。そうでないと夜中にトイレに行きたくなり目を覚まします。

そしてキャンドルを前に少しゆっくりする時間を持つのもIdeaです。好きな香りとともに本を読んだり、ミュージックを聴いたり、リラックスです。

あるいはボディーローションをお好きな香りのものをえらんでお肌のお手入れとともにリラックスできます。

3つ目のIdeaは枕やシーツにお洗濯のあとやお休み前に　”シュッ”、ラベンダーの香りがいいという評判ですね。仕事のことや明日の予定などは棚に上げてゆったりとこの香りの枕に顔をうずめて見てください。

Kaori Cafeからの提案でした。