Extend your healthy life span with deep sleep: The Importance of Sleep and Good Sleep Habits

Prologue: Behind the Scenes on the Closeness of Sleep and Health

Deep sleep is like the magic key in our health. Let's embark on a journey to explore the role of sleep and its impact on our health. As night falls and we surrender to sleep, the profound process is a silent miracle for our bodies and minds.

As the phrase "healthy life expectancy" resonates, the key to this may lie in deep sleep. The benefits of sleep go beyond mere rest. The enigmatic adventures we experience in our dreams and the physical processes behind them are worth delving into for their impact on our health.

In this journey, Reverse Age City will explore the subtle connection between sleep and health and reveal how deep sleep contributes to a healthy life span. A night wrapped in a cozy comforter can begin a quiet preparation for our health. Join us as we contemplate.

1. Importance of good sleep

The Difference Between Quality and Quantity of Sleep

Sleep quality is important not just because of the amount of time spent asleep, but because of the profound impact its quality has on physical and mental health. Deep sleep facilitates the process of repairing and recharging the brain and body. During this period, the release of growth hormones is stimulated and immune function is strengthened. Mental refreshment also takes place, contributing to stress reduction and emotional stability. Better sleep quality also improves performance and alertness during the day and reduces fatigue. In other words, we believe that good sleep is the foundation for a well-balanced body and mind and for building a rich life.

Health Problems Caused by Insufficient Sleep

Lack of sleep is the silent enemy of our health. When poor quality sleep or lack of adequate time for sleep accumulates, it can seriously affect the body and mind. Immune function is impaired, which reduces resistance to colds and infections and increases cardiovascular risk. Cognitive decline occurs, increasing the likelihood of problems with memory and learning. In addition, emotional instability and increased stress sensitivity can affect mental health. Insufficient sleep can also lead to distractions and slower reaction times in daily life, increasing the risk of accidents and other problems. Adequate sleep, both in terms of quality and quantity, is essential to building a healthy life.

Health Benefits of Good Sleep

Good sleep is the key to good health. Refreshing the mind and body improves immunity, reduces stress, provides psychological stability, strengthens memory, and extends healthy life. These benefits of good sleep inject a sense of vitality and satisfaction into your daily life.

2. Physiology of Sleep

Cycles and Phases of Sleep

This is a bit of a nitpick, but let me explain the cycles of sleep. Sleep proceeds in a cyclical cycle and is primarily divided into REM (Rapid Eye Movement) sleep and non-REM sleep. Non-REM sleep is divided into three phases, beginning as light sleep and gradually moving into deep sleep. In the first stage, muscles relax, but soon sleep deepens and heart rate and breathing stabilize. The deepest stage of non-REM sleep is the third stage, where the body undergoes repair and growth. REM sleep is the dreaming stage, during which the brain is actively working. These cycles repeat approximately every 90 minutes, several times throughout the night. The body and brain achieve proper rest when these cycles are in harmony.

※Meaning REM?　:

REM is an abbreviation for "Rapid Eye Movement" and is called "rapid eye movement" in Japanese. REM refers to a specific stage in the sleep cycle, usually occurring during dreaming. Below is a perspective on the meaning of REM.

Dream stage: REM is the stage during which dreams occur frequently and is the time of day when the brain is active. Dreaming is associated with emotional processing and enhanced learning, and this stage forms an essential part of dreaming.

Muscle Paralysis: During REM, most of the skeletal muscles are usually paralyzed. This is called REM muscle paralysis. This paralysis serves to prevent the dream from being experienced in reality.

Memory consolidation: REM contributes to the formation and consolidation of long-term memory. As the brain processes the content of the dream, information is organized and learning is facilitated.

Emotional regulation: REM is also involved in emotional processing. It reduces the effects of stress and emotional events and promotes psychological stability.

Overall, REM is an important part of the sleep cycle in which the body and brain perform necessary rest and regeneration and is an essential component of healthy sleep.

Does kinbaku occur during REM?

The author sometimes suffers from kinbaku. When I was younger, I seemed to have nightmares, unable to distinguish between dreams and reality, and would make loud noises in the middle of the night. During REM, most of the skeletal muscles are usually paralyzed. They call this "REM muscle paralysis". The paralysis of the muscles prevents engrossing movements from occurring and keeps the dream from acting out in reality. This phenomenon is generally said to occur to ensure physical safety because the movements being experienced in the dream are not transferred to the corresponding muscles. Often, the feeling that a ghost was on my body and holding me down appeared with the dream. I have recently stopped having such dreams and the golden shackles.

Role of REM and non-REM sleep

REM and non-REM sleep are complementary. In non-REM, body repair progresses and growth hormone is released. REM is the dream stage, where the mind is organized and learning is enhanced. The two alternate in a balanced manner, promoting a healthy body and mind." Non-REM sleep contributes to body repair and growth. REM sleep is the dream stage where the mind is organized and learning is strengthened. The two are mutually complementary, and their alternating repetition promotes a healthy body and mind, and contributes to improved adaptation to daily life.

The Effects of Sleep on the Brain and Body

Sleep has profound effects on the brain and body. During deep sleep, the brain organizes information and strengthens memories, promoting psychological stability. At the same time, the secretion of growth hormones is stimulated and cellular repair progresses. Good sleep strengthens the immune system, balances stress hormones, and restores harmony to the body and mind. This leads to improved creativity and performance during the day and reduced chronic fatigue.

3. How to cultivate good sleeping habits

Establishing a Regular Sleep Schedule

A regular sleep schedule is the foundation of healthy sleep. Going to bed and waking up at the same time each day helps regulate the body's internal clock and establishes a stable sleep cycle. This promotes deep sleep, improves daytime energy and alertness, and supports overall health.

How to Create a Comfortable Bedroom Environment  

Creating a comfortable bedroom environment is essential for quality sleep. Specific points to consider include

Darkness and quiet: A dark environment promotes melatonin secretion, and a quiet place supports restful sleep. Use curtains or blinds to block out light and, if necessary, earplugs to create a quiet environment.

Comfortable bedding: Choose a comfortable mattress and pillow, and use a comforter appropriate for the season. Bedding that is easy to thermoregulate and provides adequate support is important.

Temperature: The temperature in the bedroom should be comfortable. Usually 16 to 20 degrees Celsius is appropriate. A lower body temperature makes it easier to fall asleep.

Limit wireless devices: Limit TVs, smartphones, and other digital devices in the bedroom. Blue light emitted from these devices interferes with melatonin secretion.

Relaxing lighting: Use soft lighting before bedtime, and incorporate lighting that creates a relaxing atmosphere in the bedroom.

Combining these elements will make the bedroom a relaxing place to sleep and ensure a good night's sleep.

Proper use of digital devices

Today is the age of the smartphone. Proper smartphone usage is directly related to sleep and health. Avoid your phone one hour before bed and use the night mode that blocks blue light. Do not bring it into the bedroom and use a separate alarm clock if you need an alarm. Away from digital devices helps the normal secretion of melatonin, which leads to better sleep.

*Melatonin:

Melatonin is a body hormone whose secretion is stimulated by darkness and regulates the sleep cycle.

4. Relationship between proper diet and sleep

How diet affects sleep

Eating is directly related to sleep. Avoid heavy meals 2-3 hours before bed and prefer light meals that aid digestion. Caffeine and alcohol consumption should also be avoided. Protein and tryptophan-containing foods (chicken and nuts) are good choices before bed. A balanced diet contributes to quality sleep.

Foods for Sleep and Foods to Avoid

Foods good for sleep:.

Foods containing tryptophan: Tryptophan is converted to serotonin and promotes relaxation. Chicken, milk, nuts, etc.

Calcium: found in milk and yogurt, calms nerves and supports sleep.

Magnesium: Spinach, nuts and seeds relieve tension and promote good sleep.

Foods to Avoid

Caffeine: Coffee and tea are stimulants and should be avoided before bed.

High-fat foods: slow digestion and can cause stomach discomfort.

Spicy foods: may cause increased stomach acidity and discomfort.

Meal Timing Considerations

Meal timing also affects sleep. Avoid large meals 2-3 hours before bed; a light dinner is ideal. It is important to have a moderate snack before bed to minimize stomach discomfort and avoid hunger before bedtime while digestive activity is going on. A well-balanced meal and proper timing will promote quality sleep.

5. Balance between stress and relaxation

Stress and Sleep Disorders

Stress is a major cause of sleep disturbances. Mental and physical tension prevent restful sleep, while anxiety and worry cause nighttime awakenings. Conversely, lack of sleep decreases stress tolerance, creating a vicious cycle. Stress management and relaxation practices promote healthy sleep.

Relaxation Techniques and Their Effects on Sleep

Gentle relaxation techniques can have a miraculous effect on sleep. Deep breathing, meditation, and soothing music calm the mind and lead to a restful night's sleep. The body and mind resonate, and quality sleep comes gently."

Sleep relaxation techniques are ways to ease tension and relax the mind and body before bedtime. Specific techniques include

Deep breathing: Breathe deeply and slowly from the belly and exhale to relieve tension.

Importance of Stress Management

Meditation: promotes mental stability by sitting in a quiet place, focusing attention on the breath and the senses, and quieting the mind.

Progressive Muscle Relaxation: a technique that focuses attention on one part of the body at a time, releasing tension.

Music and nature sounds: Listening to soothing music and nature sounds helps to relax and promote restful sleep.

Together, these techniques create a comfortable sleeping environment and support quality sleep.

6. Moderate exercise and sleep

Sleep relaxation techniques are ways to relieve tension and relax the mind and body before bedtime. Specific techniques include

Deep breathing: Breathe deeply and slowly from the belly and exhale to relieve tension.

Meditation: Sitting in a quiet place, focusing attention on the breath and the senses, and quieting the mind to promote mental stability.

Progressive Muscle Relaxation: This technique focuses attention on one part of the body at a time, releasing tension.

Music and nature sounds: Listening to soothing music and nature sounds helps to relax and promote restful sleep.

Together, these techniques create a comfortable sleeping environment and support quality sleep.

Summary: Reinventing Sleep Habits and Improving Healthy Life Expectancy

1. moderate exercise promotes deep sleep: the rise and rapid fall of body temperature produces a natural drowsiness, leading to a better quality of sleep.

2. sleep cycle maintenance: regular exercise regulates the body's internal clock and establishes a regular sleep cycle. Strengthens biological rhythms. 3.

3. reduction of anxiety and stress: Exercise promotes the release of endorphins, which reduces stress and anxiety. Relaxation and better sleep. 4.

4. prevent sleep disturbances: Moderate exercise reduces the risk of insomnia and sleep disturbances. Good health care leads to good sleep.

5. evening exercise with caution: late night strenuous exercise is counterproductive. Cool down and relax. Continuous exercise contributes to sleep and overall health.

Health Quiz:.

1. What should be avoided to promote quality sleep?

2. Which of the following is true about the effect of exercise on sleep?

3. Why is strenuous exercise late at night counterproductive?

4. What is the mechanism by which moderate exercise reduces anxiety and stress?

5. Explain the link between body clock maintenance and sleep cycles.

健康クイズ回答：

1. late night strenuous or stimulating activities, bright lights and digital devices.

2. Moderate exercise produces natural sleepiness through a rise and rapid fall in body temperature and promotes quality sleep.

3. Intense exercise late at night causes a rise in body temperature, which interferes with relaxation and conversely makes it more difficult to fall asleep.

4. Exercise promotes the release of endorphins, which in turn reduces anxiety and stress.

5. Regular exercise regulates the body's internal clock, establishing a regular sleep cycle and strengthening biological rhythms.

References　

See also:

Matthew Walker: Sleep research authority and professor of psychology at the University of California, Berkeley, author of "The Brain That Sleeps Well: All the Latest Sleep Science".

Michael W. Smith: Sleep and health expert and author of The Complete Idiot's Guide to Better Sleep. He is a professor at California State University, San Francisco.

Clete A. Kushida: Dr. Kushida is an authority on sleep medicine and past president of the American Academy of Sleep Medicine. Professor of Medicine at Stanford University School of Medicine.