The Stanford Method for Ultimate（Japanese）anese）(Grok)

To-Do List for Practicing "Stanford Method of Sleep"

This app for Japanese only.

The "Stanford Method of Sleep" is a scientifically backed approach to achieving high-quality sleep, proposed by Dr. Seiji Nishino, a researcher at the Stanford University Sleep Research Center. Based on his studies, this method provides knowledge on how to secure high-quality sleep even in a short period and efficiently recover from fatigue.

Key Points of the Stanford Method of Sleep

1. Prioritize the "Golden 90 Minutes"
The quality of sleep is determined by the first 90 minutes (the deepest part of non-REM sleep).
By achieving deep sleep during this period, the overall sleep quality improves.

2. Take a Bath 90 Minutes Before Bedtime
Soaking in 40°C (104°F) water for 10–15 minutes raises your core body temperature.
As your body cools down naturally, it helps you fall asleep more smoothly.

3. Create a Pre-Sleep Routine
Establish relaxing habits, such as light stretching or reading before bed.
Avoid using smartphones or PCs before sleep, as blue light reduces sleep quality.

4. Optimize the Sleeping Environment
Keep the room temperature between 18–26°C (64–79°F) and humidity between 40–60%.
Use blackout curtains or an eye mask to make the room as dark as possible.

5. Get Morning Sunlight
Expose yourself to sunlight as soon as you wake up to reset your internal clock.This improves sleep quality at night.
By following these steps, you can improve your sleep efficiency and overall well-being.

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