During the rainy season, the number of people who have trouble sleeping tends to increase due to the influence of low pressure.
However, sleep problems caused by atmospheric pressure can sometimes be improved by leading a regular life, exercising moderately, and even massaging your ears.

Here we will introduce some solutions to sleep problems that occur during the rainy season, as well as music that will help you sleep comfortably, so please take a look.

1. To "regulate the autonomic nervous system," first lead a "regular life"

The autonomic nervous system regulates all internal organs, including blood vessels, regardless of your will.
It is responsible for controlling the body's respiratory and digestive systems, as well as regulating body temperature.

If you avoid staying up late or sleeping in too early, and get some sunlight when you wake up to reset your body clock, your autonomic nervous system will function better. However, on the other hand, you should be careful because an irregular lifestyle can make you more susceptible to the effects of low pressure.

Therefore, if you can regulate your autonomic nervous system by living a regular life, you will be less likely to experience sleep problems caused by low pressure.

2. Be careful not to use the air conditioner too much

During the rainy season, it gets hot and humid and we have more opportunities to use air conditioners.
However, using air conditioning too much can reduce the body's natural ability to regulate temperature, which can lead to poor health and morning fatigue.
Therefore, using the air conditioner in moderation can be effective in improving the quality of your sleep.

This type of poor health caused by air conditioning is called "air conditioner sickness."

To prevent air conditioner sickness, it is important to keep the temperature difference between indoors and outdoors within 5 to 7 degrees. Therefore, it is recommended to set the air conditioner temperature at around 27 degrees. [Note 1]

[Note 1] Osaka Prefectural Medical Association: Health Information: Air Conditioner Disease

3. Do moderate exercise and stretching

Moderate exercise and stretching will help balance your autonomic nervous system, which will help reduce sleep problems caused by low pressure.

Light exercise stimulates the sympathetic nervous system, promoting sweating and metabolism. Also, resting after exercise stimulates the parasympathetic nervous system, promoting a favorable switch in the autonomic nervous system.

Why not try walking or swimming once a day?

4. Check the weather forecast and be prepared

If you check the weather forecast in advance, you can prepare for bad weather and low pressure. You can also approach sleep by going to bed earlier or using aromatherapy to relax and help you fall asleep.

You can view changes in atmospheric pressure on the Japan Meteorological Agency's website and in some apps, so be sure to take advantage of this information.

By the way, it seems that changes in the body are more likely to be seen when the pressure drops by about 5 hectopascals, so this may be a good guideline to use.

5. Press and massage your ear acupressure points

It is said that pressing and rubbing the acupressure points behind the ears, called Atamakyoin and Kankotsu, can help alleviate symptoms caused by low pressure. If you can reduce headaches and dizziness, it will be easier to get a good night's sleep.

Also, headaches and dizziness are more likely to occur when blood flow around the ears is poor, so we recommend massaging your ears by rotating them or pinching the top and bottom of your earlobes and folding them in from the middle.

Two Music Options to Help You Sleep Well

To get good sleep even in low pressure, it is also effective to relax your brain.

When you are relaxed, alpha waves are generated in the brain, and listening to pleasant music is known to induce alpha waves.

Healing music promotes the generation of alpha waves

Healing music includes natural sounds such as the sounds of the ocean and birdsong, as well as music box performances and classical music.

The song has no lyrics, which helps promote restful sleep, and the slow tempo makes it easy to generate alpha waves (seen in the brain when relaxed), so it's recommended to listen to it before going to bed.

Listening to healing music will help you relax and sleep better.

"1/f fluctuation" synchronizes with heart rate and breathing for relaxation

"1/f fluctuations," which are not regular sounds but have a fluctuating rhythm, are also effective for comfortable sleep.

"1/f fluctuations" can be found in sounds such as rain, a babbling breeze, and the like, and can also be found in healing music as well as in nature.

The human body has the same rhythm, such as heartbeat and breathing, so listening to music that contains "1/f fluctuation" can feel soothing.

Listening to music that contains 1/f fluctuations before going to bed will have a soothing effect and help you sleep better.

Can you improve your sleep problems caused by low pressure?

In the coming season, low pressure may cause sleep problems.
However, sleep problems caused by atmospheric pressure can be improved by leading a regular life and getting moderate exercise.

Listening to healing music that includes "1/f fluctuations" is also effective.
Listening to healing music can have a relaxing effect, which can lead to a good night's sleep.

If you have trouble falling asleep or sleeping soundly, please refer to this.