KEIKO Beauty Column 1-41. 12 Cardinal Rules for Quality Sleep

KEIKO Beauty column by Keiko Iwanaga, a beautician with over 40 years of experience. Collaboration with Dr.Oike opens a new frontier of beauty.


1-41. 12 Cardinal Rules for Quality Sleep


We’ve heard a lot of people say 8 hours of sleep is good, but busy business people don’t have that much time to sleep!
People may say like this.

If you can’t make it to 8 hours, why not at least try to improve your sleep quality?


At the end of the book of Dr.Walker introduces the National Institutes of Health’s “Rules for Good Sleep”.


1. Go to bed and wake up at the same time every day

2. No exercise before bedtime.

3. No caffeine and nicotine, especially in the afternoon.

4. No alcohol before going to bed.

5. Not eating and drinking a lot late at night

6. Avoid taking medications that delay or interfere with sleep as much as possible

7. No naps after 3 p.m.

8. Relax before bedtime.

9. Take a hot bath before going to bed.

10. Keep the bedroom dark and the room temperature low and free of distractions such as devices.

11. Get the right amount of sunlight during the day.

12. Get up if you can’t fall asleep in bed, do something relaxing, and then go back to bed when you’re sleepy.


Most of tips are heard somewhere,

but Dr.Walker says that “1” is the most important in the 12 rules.


Even if you can’t get eight hours of sleep every day, it’s a good idea to start by setting a bedtime and wake-up time.


The most important part of your health is sleep, first and foremost, rather than diet and exercise.


A good night’s sleep is essential to good health.

Walker’s theory of the importance of sleep is not based on the three pillars of sleep, diet, and exercise,

but on the idea that sleep is the basis of everything, followed by diet and exercise.


That’s why the Japanese title of his book is “Sleep is the most powerful solution”.


He also says that sleeping pills and drinking alcohol bring you “fake sleep” which is not real sleep.


How much better do you feel by being aware of the 12 cardinal rules?

It’s worth a try right away.



Sleep disturbance.
Beware of phones and computers at night.




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