Two methods for my personal sleep routine (sleep temperature, exercise): Daehyun Hightech electric heated mattress, walking 10,000 steps

It seems that many people are suffering enough from sleep deprivation to make it a theme of longevity.

Until recently (about two years ago), I also frequently woke up while sleeping, and if I went to bed after midnight, I could never fall asleep. I suffered from a strange phenomenon where I would stay awake all night with wide-open eyes.
Since about two years ago, I have been consistently practicing two things simultaneously, and since then, my worries and struggles with sleep have disappeared. I would like to share my experience.

 

Among the two
First is the bed temperature control.
Since our country experiences four distinct seasons, the temperature difference between summer and winter is quite extreme.

We are trying to keep the sleeping environment temperature constant.

It's not difficult or grandiose.. I simply lay a commonly available electric heating mat {in my case, Daehyun Hitech MCT-015W} on the bed and set it to the same temperature (around 26-27°C) about 10 minutes before falling asleep almost year-round. (Not needed in summer)
After doing various things and lying down, ah!!~~ the warmth that feels just right makes my heart happy.. (It's simple, right?)

 

The second is exercise.
Almost all office workers are overwhelmed with work during the week and indulge in alcohol...
Eventually, I get up, wash my face, and repeat the cycle of morning, work, drinking, and going home, while on holidays I just lounge around all day~~
You can't think about exercise... I saw this as one of the causes.
Coincidentally, walking events have increased a lot since around 2021-2023.

 

(Part of 10220~2023)

In July 2022, I saw an event at Hana Bank where I would receive 100 won if I walked 10,000 steps daily (300,000 steps per month). I started following the event after seeing a chart that displayed my steps, and I have continued ever since. This morning, I also walked 10,000 steps. I always start walking at 6 a.m. without fail, walk for 1.5 hours, then go to work, maintaining a routine as a working professional.

 

Huh?! Just one day?
Shall I try? I started my morning walk of a thousand steps by chance.~~
It started like that, and at first it was hard to get up and physically tiring, but now it has become a habit.
You may have seen posts where I verify my daily 10,000 steps in the morning with photos, without much explanation.
Even when it rains, when the weather is cold, or during typhoons, I have filled the parking lot of the apartment by walking, and I have continued until today.
It will be two years on July 15th of this year.

 

(2024)

I confidently say... I haven't missed a single day, and there hasn't been a day I walked less than 10,000 steps.
Even during the holidays when I go to the countryside, I don't stop walking. I even go to the golf course occasionally, almost walking the entire course, and I reach about 10,000 steps. Haha ^^~

 

Results?
As I continued, I felt my thighs becoming firmer, and I lost about 5 to 6 kilograms within the first few months, and now that weight has been maintained.
If I want to lose weight again, I should walk more or exercise more intensely.
However, since I feel light and healthy, I don't want to do that. I plan to just maintain this pattern and walk about ten thousand steps.
After walking, there are no specific restrictions on meals or food.

And I don't know if it's correct to say it's a byproduct of the effect, but I have passed through the anxious COVID period without difficulty, and I haven't caught a single common cold that was spreading.
It's not bragging; even when I go to the golf course and hit the ball with a drive, I try to go a little further than others...
The important thing is that from now on, I will truly have restful sleep.
It's not to the point of exhaustion, but I think it's enough to be considered basic exercise.

It's medication, a sleep aid device. While you might receive various other types of assistance,
Among many methods, I believe that maintaining the temperature of my bed and walking around while doing basic exercises are my personal sleep (deep sleep) tips.
Since there are no issues with sleep and basic exercise is maintained, it seems that health is also being preserved as a secondary benefit.

 

What is the secret to walking without any missed days that everyone struggles with?

It's simple. Set your phone alarm to go off at 5:30 a.m. for a departure at six in the morning.
At six o'clock, after rinsing my mouth, drinking water, and using the bathroom, I inevitably burst out the front door.
The important thing here is not to think or decide whether to rest for a day, consider the day of the week, or the weather. Instead, I walk every day at 6 o'clock, setting a mechanical time for 365 days without thinking or judgment.
At that time, I go out without thinking, and then a typhoon comes, making it difficult to walk outside, so even if I do it in the parking lot, I always walk at least 10,000 steps.

I'm not sure if anyone has seen it, but today I posted a message in the next room about walking 15,558 steps today (started counting a month or two ago). This room is for the 10,000 steps walking challenge.

Please take a moment to think before making your decision at that time...
Don't try to cheat and just aim to fill your phone's step count to 10,000~~ This is my sleep tip and my personal health secret..

What kind of useful tip is this??

That's right, there are no special tips, but they are effective.

Now I am proficient and walking ten thousand steps easily, as if chewing gum.
Let's all stay healthy.

I'm not sure if it's just my opinion, but I believe there are no special methods for health management.

Eating three meals a day, not skipping meals, walking a full ten thousand steps daily, faithfully doing the basics well (행(동)실(천).....)

This seems like a secret to good sleep and health, if it can be called a secret.

It's a short spring during the year that's good for exercising.

Let's all stay healthy.