Effects of sleep on health-Sleep is important for time but quality is more important!
here is data that Japanese sleep time is shorter than in Western countries, especially in women. According to data from the Ministry of Health, Labor and Welfare, one out of every five Japanese currently has some disability during sleep. Sleep that seems to be not only lacking time but also content. Moreover, lack of sleep is said to cause lifestyle-related diseases such as high blood pressure , diabetes , and arteriosclerosis .
So what is the actual state of our sleep? Let’s explore how to get the ideal sleep.
“Quality” of sleep is the most important point
According to a survey by the Ministry of Internal Affairs and Communications (* 1), the average sleep time for all ages in Japan is 7 hours 36 minutes for women and 7 hours 49 minutes for men. However, at the age of 35 to 39, when it was about to work, women were shortened to 7 hours 22 minutes and men 7 hours 24 minutes. The shortest sleeping time is 45 to 49 years for both men and women. In this age group, we can see that the sleeping time is quite short, 6 hours 48 minutes for women and 7 hours 18 minutes for men.
In addition, according to the OECD (Economic Cooperation Development Organization) study, the short sleep time of Japanese people stands out as shown in the table below. In addition, there are only countries other than Japan where Korea has less sleep time than men who sleep less than men .
So, if you have enough sleep, is your body resting enough? The answer is NO.
During sleep, “NREM REM” for deep sleep and “REM REM” for light sleep are repeated. During REM sleep, the muscles basically do not move, but the brain is active and dreaming. Repeat 4-5 times of non-REM sleep and REM sleep overnight. There are levels of non-REM sleep, and the first or second time you get the deepest sleep. In other words , if you reach deep sleep = non-REM sleep in about 3 hours after falling asleep, you can rest your brain and body, so you can get a sense of satisfaction when you wake up in the morning.
Growth hormones are secreted 2-3 hours after going to bed. It’s a big mistake if you think “It doesn’t matter if you don’t secrete growth hormone because your height doesn’t increase any more.” Growth hormone not only promotes “growth” but also helps “repair cells” and “recovers fatigue” . “Turnover”, which replaces skin = skin and visceral cells with new ones, is done by growth hormone. For this reason, some experts call growth hormones “rejuvenation hormones”.
At dawn, hormones called cortisol are secreted instead of growth hormone. Cortisol is a hormone that turns fat stored in the body into energy and begins to prepare the body to wake up. If the quality of sleep is not good, cortisol secretion will increase before the growth hormone is sufficiently secreted. Have you ever felt that your skin condition is not good the next morning when you felt that you had a lack of sleep ? It may be because growth hormone is not enough in the body.
What you need for a good night’s sleep
It is said that humans have a body clock, which is off 24 hours a day, so sleep is also affected. The biological clock has been said to be 24.5 hours or 24.2 hours, but the latest research has announced that it is 24 hours and 11 minutes. You may think that it is 11 minutes, but if you leave it alone, it will shift more than 1 hour in a week, and 4 hours or more in a month. By resetting this and combining it with 24 hours, the rhythm of life is born. And at night, melatonin, a hormone that promotes sleep, is secreted, so you can sleep well.
The most effective way to reset the body clock is to get the sun in the morning when you wake up. This will awaken the “parent clock” of the body clock. However, light does not reach the “child clock” deep inside the body. Therefore, to wake up the child clock, it is necessary to eat. It is better to have breakfast after taking the sun .
When you get back to the rhythm of the day, consider planning to sleep, bath, and eat.
Ideally, meals should be taken at least 3 hours before going to the floor, and the stomach should be rested before going to bed. For a good quality sleep, choose a meal that warms your body. People sleep well when high body temperature falls. For example, capsaicin contained in chili pepper has the effect of lowering the body temperature after raising it, so you should choose such ingredients.
Exercise should be at least 1 hour after dinner and at least 2 hours before going to bed. Moderate fatigue is a good partner for sleep. However, if you exercise just before going to bed, your body temperature will be too high and it will be difficult to fall asleep.
It is effective not to take a bath in the shower, but to slowly soak in warm water of about 40 degrees . Not only is it relaxing, but parasympathetic nerves predominate by opening blood vessels to dissipate the increased body temperature. And heat escapes from the extremities with improved blood flow, and it becomes easier to fall asleep as the body temperature falls. Light stretches such as stretching your wrists and ankles after taking a bath can be a good boost to good quality sleep.
Items that support good quality sleep
Bedding is also an important point for improving the quality of sleep.
For example, you can often get a good night’s sleep by choosing a pillow that matches your physique . If the top of the head is too high, the neck may drop, which may cause stiff shoulders and snoring. If the jaw is raised, it may cause snoring and mouth breathing. There are an increasing number of shops where bedding manufacturers actually measure and provide pillows that fit the height of an individual, so you can try it.
There is also a way to change the mattress. The mesh mattress, which is often used by athletes, is perfect for people with high metabolism and people who are hot. Also, because it is easy to roll over, it leads to a good sleep. However, because it is too breathable, people with cold symptoms should be careful.
I want to pay attention to pajamas. The most suitable for pajamas is a thin cotton that absorbs sweat well. It’s better to replace it with a little fuzzy when it’s cold. However, if you wear a thick coat and sleep, it may be difficult to roll over, so you may not be able to sleep well. Also, if you wear socks repeatedly, blood flow will stagnate , so it will not warm up. For people with cold, it is safer to avoid wearing them repeatedly.
A loud alarm clock that suddenly cuts off your sleep rhythm is counterproductive for a pleasant awakening. Now that you have an excellent sleep meter, why not try it? The feature of attention is that it will sound an alarm at an easy time to wake up at any time between the set time and 60 minutes ago. With regard to this function, experts studying sleep have been evaluated as “reasonable” and “refreshing awakening”. It also measures your sleeping time, the time it takes you to fall asleep, and how you wake up in the middle of the night, so you can see your sleep status.
You can also use herbal teas such as chamomile and herbal medicine. An increasing number of people use the amino acid “glycine” for rest. In any case, finding an item that matches you will lead to a good night’s sleep.
Increasing number of people with disabilities during sleep
Recently, many symptoms related to sleep have become a problem.
When you hear “Sleep Apnea Syndrome” , many people have the image of “fat middle-aged men”. However, the number of women who are thin is increasing.
In most cases, it is said that the fat neck meat is caused by blocking the airways during sleep. However, even a thin person can block the airway because the lower chin is heavy. In the first place, the lower chin has large bones and a heavy tongue. When lying on its back, its chin lowers and blocks the airways, causing sleep apnea syndrome. If you repeat apnea, the oxygen concentration in the blood may drop by around 30%. Then blood pressure suddenly increases and blood flow becomes faster. As a result , injuries such as infarction may occur in the heart and brain, which can be life-threatening .
CPAP therapy is widely used as a treatment method, where a mask is attached to the nose and air is sent to the airway during sleep. There is also a mouthpiece that keeps the lower jaw above the upper jaw.
“Sleep-related eating behavior disorders” are common in women and are unconsciously eating food and drink during sleep. The following two causes are considered.
The state where the child can sleep is left unhealed until adulthood, and it changes to eating behavior.
The stress of everyday life explodes while sleeping and changes to eating behavior.
In addition to opening up the cupboard and refrigerator to take out food, it may even cook. Combined with sleepwalking, you might go shopping at a convenience store late at night. The problem is that you don’t have control over your behavior, and you suffer. It is said that there are cases of depression in severe cases .
At this time, there is no definitive treatment. However, in the case of secondary disorders associated with other sleep disorders, priority is given to the treatment of the sleep disorder that caused it. If stress is considered to be the cause, priority is given to stress reduction.
There have been many reports of injuries caused by “REM sleep behavior disorder” to the person himself / herself or sleeping next door.
Originally, during REM sleep, the muscles of dreams are designed not to move. However, it is a failure that occurs when the system that prevents the muscles from moving does not work for some reason and the muscles move. Therefore, the body will move as you dream. If you ’re looking at a nightmare, you ’ll react to your opponent, waving your hand up, fighting, or actually running away. As a result, the number of people who are sleeping next to them is getting injured, and the person himself / herself crashes into a wall or glass window .
The main causes of REM sleep behavior disorder are said to be neurotransmitter impairment and stress due to aging of the brain, excessive drinking, and most are men over 50 years old. Although there are drug-based symptomatic treatments, there is currently no established method for treating the root.
In addition, sleep quality may worsen due to “restless leg syndrome”.
The inside of the foot feels hot or numb, or the insect crawls. In many cases, symptoms appear when it does not move. As a result, sleep is disturbed, drowsiness occurs during the day, and it interferes with daily life .
It is thought to be caused by a decrease in function or inheritance of the neurotransmitter dopamine, or abnormalities in iron metabolism, but it has not been identified.
Although it is different from sleep at night, “Narcolepsy”, which is attacked by unbearable sleepiness in the daytime, has recently become a hot topic.
Regardless of whether you slept well the day before, whether you’re at work or school, whether you’re in a situation where you’re nervous, sleepiness strikes. Moreover, it happens several times a day, every 1-2 hours, so it is difficult to deal with.
It is thought to be caused by a deficiency of orexin, a kind of neurotransmitter, in a protein in the brain (*). It is often relieved by taking regular sleep and taking a nap within 30 minutes in a planned manner, and drug treatment with sleep-inducing agents such as CNS stimulants is also performed.
Most of these symptoms are difficult to improve if left alone. If you have any problems with your daily life, we recommend that you visit a specialist such as a sleep clinic or sleep clinic.
In any case, good quality sleep is the basis of a healthy life. First of all, let’s aim at better sleep by knowing your sleep condition and thinking about the environment that suits you.
Preventing high blood pressure and diabetes with good sleep
The effects of hidden sleep deprivation
Vol.99 Preventing high blood pressure and diabetes with good sleepWe spend a third to a quarter of our lives on “sleep”. That’s why everyone wants to have a good sleep.
What about it in practice? According to the “Sleeping Questionnaire”, 36% of people are sleeping well, and the remaining 64% are not sleeping well or are awakened in the middle, giving them a satisfactory sleep. (* 1).
In general, if you are unable to sleep well and become sleep deprived, your head may become blurred or your body movement may become dull. As a result, there are many people who have experienced mistakes at work, sleepiness during the day, or injuries.
Did you know that in addition to these symptomatic symptoms, the effects of sleep deprivation also occur in the body without being aware of it? It is a symptom of insulin resistance.
Recent domestic and international studies have shown that lack of sleep increases insulin resistance and is closely related to the onset and exacerbation of hypertension and diabetes . According to a report by a Dutch researcher, insulin resistance increases even after only one night’s sleep deprivation, and it is also drawing attention in Japan (* 2).
So what does insulin resistance mean?
Know the effects of sleep deprivation to prevent high blood pressure and diabetes.
(* 1) Questionnaire survey by Ryohin Keikaku Co., Ltd. “MUJI Living Quality R & D Laboratory” Sleep well (35.93%), not sleep well (23.16%), sometimes wake up (20.50%), wake up early in the morning (9.78%), wake up with noise (5.57%), wake up in the bathroom many times (2.06%), Bad sleep (1.72%).
(* 2) Research report by Leiden University Medical Center in the Netherlands (Esther Donga et al.). It has long been pointed out that lack of sleep is likely to be related to impaired glucose tolerance, but for the first time in the world warned that lack of sleep overnight would mimic insulin sensitivity (increased insulin resistance).
What is insulin resistance?
Insulin resistance is a state where insulin is secreted but cannot be used effectively .
When we eat, glucose (glucose), the energy source, is carried through the blood and absorbed into the cells. At this time, it is a protein called glucose transporter type 4 (Glut4) that promotes absorption into the cell, and it activates when stimulated by insulin.
However, for some reason, even with insulin, Glut4 stimulation may not be transmitted well, and glucose uptake into cells may be reduced. It is an insulin-resistant state, and glucose that is not absorbed increases in the blood, resulting in high blood sugar levels.
Many types of diabetes are thought to be affected by insulin resistance.
So how does insulin resistance relate to high blood pressure?
If insulin is not effective and glucose absorption is not successful, more insulin is supplied from the pancreas, resulting in a vicious cycle (compensated hyperinsulinemia). Then, the renin-angiotensin system and sympathetic nerves related to blood pressure increase are activated, and sodium is easily stored in the kidney.
These combined actions increase blood pressure, but it has been pointed out that angiotensin II, a kind of renin-angiotensin hormone involved in vasoconstriction, is particularly affected (* 3).
In fact, about half of all hypertensive patients have insulin resistance. Also, the higher the insulin resistance, cardiac hypertrophy and carotid vascular hypertrophy, plaque (of the vessel wall Cobb) form susceptible to such, it only arteriosclerosis , more heart diseaseIt has also been found to increase the risk of stroke.
(* 3) Based on research reports by Sapporo Medical University and President Kazuaki Shimamoto. Insulin resistance is closely related to the metabolic syndrome , but it has been pointed out that the incidence of hypertension is high.
Sleep deprivation and hypertension / diabetes
Several data have been reported abroad that show that lack of sleep is associated with high blood pressure and diabetes.
According to a research report by the Columbia University Medical Center in the United States, the incidence of hypertension was 12% for middle-aged people aged 32 to 59 years who had a sleep time of 7 to 8 hours, while those with a sleep time of 5 hours or less Then, it has doubled to 24% (* 4).
This report shows that lack of sleep is a risk factor for high blood pressure, but at the same time, this report shows that people who sleep 5 hours or less are obese, have little exercise, have strong daytime sleepiness, and have a high heart rate. It is also pointed out that there is a trend.
In addition, a research report by the University of Chicago Medical Center found that insulin resistance was 82% higher in diabetic patients when comparing normal sleep groups and low sleep quality groups. ※Five). It has also been pointed out that people with poor sleep due to lack of sleep are more difficult to control blood sugar.
In addition to the aforementioned research report from Leiden University in the Netherlands (insulin resistance increases even when sleep deprivation overnight), these data indicate that insulin resistance is mediated between sleep deprivation and hypertension / diabetes mellitus. It is being clarified that
In Japan, there are many people who complain of insomnia among patients with high blood pressure and diabetes, so “good sleep” is attracting attention as an important issue for future treatment and prevention.
(* 4) Research report by Columbia University Medical Center (James E. Gangwisch Associate Professor). A follow-up study of the relationship between sleep time and the development of hypertension in 4810 people. According to the survey, there is no significant difference between the ages of 60 and over.
(* 5) Report from the University of Chicago Medical Center (Associate Professor Kristen Knutson). A group of patients with poor sleep quality has reported that morning blood glucose levels are 23% higher and fasting blood glucose levels 48% higher.
A device to eliminate lack of sleep
There are many people who devise such as changing pillows to sleep soundly. The “questionnaire about“ sleep ”” introduced in Chapter 1 also shows that more than half (54%) have made some sort of ingenuity.
Among them, the ones that are considered to be effective are: “Exercise in the daytime, do light stretches before going to bed, do not eat late at night, darken bedroom lighting, take a bath, firmness of the pillow ”Be careful”.
In general, the basic conditions for sleep are a decrease in body temperature and secretion of a sleeping substance (melatonin) .
Our body temperature decreases at night, but it is said that it has the purpose of lowering the temperature of the brain and resting. In fact, the first half of sleep is devoted to brain rest, and the second half is devoted to body rest.
Therefore, if you exercise strongly before going to bed or eat a midnight snack, your body temperature will not drop and you will tend to fall asleep. Therefore, it can be said that it is reasonable to make the night exercise lightly stretchable (it has a relaxing effect) and not eaten late at night.
Another basic condition, the sleeping substance melatonin, is a hormone that induces sleep, but it also resets the body clock. Melatonin control not only helps you sleep better, but also refreshes the next morning.
Melatonin is secreted at night, but as seen in questionnaires, it is more likely to be secreted when exposed to sunlight during the day, exercise and walks. In addition, if the lighting is bright even at night, the amount of secretion decreases, so it is better to darken the lighting in the living room as well as in the bedroom, but just before bedtime.
Tryptophan (a kind of amino acid), which is a raw material for melatonin, is abundant in bananas, eggs, fish, and soybeans. It is also important to have these foods firmly because aging decreases melatonin secretion. Don’t forget that
“good sleep” is a prevention of high blood pressure and diabetes, and why don’t you review your sleep?
One cause of insomnia is worries and stress. If you think before going to bed, your brain activity will increase, and you will tend to become sleepless or light sleep. When such a condition persists, the use of sleeping pills is an option. Some people may find it scary when they use sleeping pills. Recently, however, an increasing number of sleeping pills have the effect of calming brain excitement and have few side effects such as addictive. There are many cases where sleeping pills are prescribed for insomnia caused by anxiety and pain due to diabetes. Depending on your symptoms, let’s talk first with your doctor.