I'm thrilled to talk about a topic close to my heart, and likely yours too: SLEEP. An article about Dakota Johnson( Hollywood Actress) sleeping 14 hours a night got me wondering. My initial reaction was one of disbelief – doesn't that much sleep leave her feeling sluggish? This piqued my curiosity about the science of sleep, leading me to a fascinating video featuring a renowned Japanese sleep scientist named Masashi Yanagisawa.
He debunked some myths and shared insights from his extensive research on sleep. He challenged the common belief that we need only 7-8 hours of sleep, suggesting instead that we should sleep as much as our body demands. Given our busy lives and various stresses, achieving this can be tough, and I totally get that struggle. This newsletter is for everyone trying to find that elusive good night's sleep, whether you're a parent, dealing with stress, financial worries, or a challenging job. Let’s explore some tips on improving the sleep quality.
First things first, the most important thing to address here is that he is incredibly handsome and gives me some Richard vibes from the "Friends" sitcom. Anyway, I’m saying this because my hubby doesn’t read my newsletter, but in any case, I hope he does so he also grows a mustache, lol. Anyway, let's focus on the topic of today. First of all, who is Masashi Yanagisawa?
Professor Masashi Yanagisawa, a distinguished figure in the realm of sleep research, has made notable contributions to the field. In addition to his scientific endeavors, he leads S'UIMIN Co., Ltd., a company dedicated to enhancing sleep through various products and resources. On his website, he offers a comprehensive 12-point guide to improve sleep quality. Before delving into these tips, let's explore some fascinating aspects of his influential work.
Professor Yanagisawa is widely celebrated for his groundbreaking discovery of the hormone orexin, also known as hypocretin. Orexin plays a crucial role in regulating wakefulness, appetite, and arousal. A deficiency in orexin is closely linked to the sleep disorder narcolepsy, particularly Type 1 narcolepsy, which is characterized by excessive daytime sleepiness, sudden loss of muscle tone (cataplexy), sleep paralysis, and hallucinations. People with this type of narcolepsy have a significantly reduced number of orexin-producing neurons in their hypothalamus. The discovery of orexin and its functions has not only advanced our understanding of sleep regulation but also opened new avenues for potential treatments for sleep disorders and conditions involving energy metabolism.
In another groundbreaking achievement in 1988, Professor Yanagisawa discovered endothelin, a peptide produced by endothelial cells in blood vessels. As a powerful vasoconstrictor, endothelin plays a vital role in controlling blood flow, blood pressure, and overall cardiovascular system health. This discovery has profoundly influenced our grasp of cardiovascular physiology.
Your sleep quality is influenced by both your sleeping environment and lifestyle habits. By mastering a few key techniques, you can significantly improve your sleep. Let's now explore the 12 tips for enhancing sleep quality.
1. Understand Sleep as a "Point Deduction" System
"Point Deduction" is a metaphorical way to understand how certain behaviors or factors can negatively impact the quality of your sleep. Think of your sleep quality as starting with a perfect score or full points. Each time you engage in an activity or are exposed to an environment that is detrimental to good sleep, points are deducted from this score, leading to poorer sleep quality. Therefore, the key to better sleep is identifying and eliminating the factors that negatively impact it (reducing point deductions).
2. Soften the Lighting in Living and Dining Areas
It's beneficial to keep the lighting in your living and dining rooms on the softer side. Think of the ambiance of a dimly lit, cozy restaurant. Using warm, indirect lighting can create a relaxing atmosphere. While bedroom lighting is frequently discussed in relation to sleep improvement, the lighting in your living room, where you spend time before bed, is equally important. It's noted that homes in Japan often have brighter lighting compared to other countries, so reevaluating your living room's lighting could be key to better sleep.
3. Smartphone Use Before Bed Depends on Usage
The common belief is that using a smartphone before bed is harmful, but it's not always detrimental to sleep. Modern smartphones allow you to adjust screen brightness or activate blue light filters to minimize sleep disruption.
While it's important to manage the light from your phone, as mentioned earlier, the type of content you consume can also impact your sleep. Stimulating activities, like rapidly scrolling through social media, engaging with posts, or watching short, thought-provoking videos, can excite the brain and affect sleep quality. However, using your smartphone to view relaxing content, such as calming videos or cute animal pictures, can actually aid sleep, provided you're mindful of the light emitted. Be cautious with the information and stimulation you receive from your smartphone before bedtime.
4. Bedroom should be dark and quiet
Focus on eliminating external light with blackout curtains and minimize noise, as even subtle sounds, particularly human voices, can disrupt sleep. While listening to music can help you fall asleep, it's best to set a timer to turn it off to avoid overstimulation.
Maintaining a steady, comfortable temperature is key. Using air conditioning continuously, especially during extreme weather, can greatly improve sleep quality. The benefits of a good night's sleep often outweigh concerns about electricity costs. Professor Yanagisawa practices this himself, using multiple thermo hygrometers at home to ensure an optimal sleeping environment.
5. Avoid Using Alcohol as a Sleep Aid
In Japan, there's a concept known as a "nightcap," where many people drink alcohol to help them sleep. While alcohol can initially hasten sleep onset due to its sedative effects, it often disrupts deep sleep and increases the likelihood of waking up during the night. Moreover, the more you rely on alcohol to sleep, the less effective it becomes, leading to a dependency that's detrimental to both sleep and overall health.
If you're struggling with sleep, consider using sleeping pills instead of alcohol. Contrary to common perceptions, sleeping pills can be more effective and safer than alcohol for inducing sleep. Professor Yanagisawa, who enjoys alcohol himself, advises drinking it only around dinner time. This timing ensures that most of the alcohol is metabolized by bedtime, minimizing its impact on sleep.
Establish a Personalized Sleep Routine
Develop a pre-sleep routine that signals to your body it's time to sleep. Engaging in a specific habit each night can train your brain and body to recognize that it's time to wind down and fall asleep. The right routine varies from person to person. Some might find stretching helpful, while others may prefer listening to music or enjoying aromatherapy.
Relaxing activities like watching calming videos or reading can also promote sleepiness. However, it's important to choose content that relaxes rather than stimulates the brain. Professor Yanagisawa has a unique approach: he reads dull academic papers to induce sleepiness. If this idea intrigues you, consider trying it out – a really boring paper or book that might just do the trick in making you feel sleepy.
Go to Bed Only When Sleepy
Only head to bed or into your futon when you actually feel sleepy. Lying in bed awake can lead to anxiety about not being able to sleep, potentially causing insomnia. While lying down can rest your body, it doesn't help your brain recover unless you're sleeping.
If you wake up during the night and struggle to fall back asleep, start with slow, deep breaths under the covers. If sleep still eludes you after some time, consider getting up briefly. Return to bed when you feel sleepy again. This approach helps create a sleep "conditioning" where your bed is associated with sleep.
The often-suggested sleep window of 22:00 to 0:00 doesn't suit everyone. Your ideal sleep time depends on your individual needs. If you're not sleepy by 22:00, don't force yourself to go to bed.
Dreams Can Boost Stress Tolerance
Many believe that frequent dreaming during sleep impacts sleep quality. However, most people experience vivid dreams during REM sleep, and if you think you don't dream, it's likely you just don't remember them. The key difference is in dream recall.
Interestingly, there's a theory suggesting dreams act as a rehearsal for real-world scenarios, enhancing stress tolerance. Research indicates that individuals who dream more frequently tend to recover quicker from conditions like PTSD and trauma.
So, if you're concerned that dreaming might be affecting your sleep quality, try to view it positively. Dreaming could actually be bolstering your ability to handle stress.
9. REM Sleep is Crucial
REM (Rapid Eye Movement) sleep is an essential component of our sleep cycle. Previously, REM sleep was considered light sleep due to the brain's active state during dreams. However, it's now recognized as vital for processing and forgetting memories, and for solidifying memories related to physical activities and work.
Recent studies have shown that blood flow to the brain increases during REM sleep, facilitating active exchange of substances in the brain and removal of waste products. Research also suggests that insufficient REM sleep can elevate the risk of dementia and reduce life expectancy in older adults. It's important to note that REM sleep predominantly occurs in the latter part of the sleep cycle. Therefore, ensuring adequate total sleep time is key to achieving sufficient REM sleep.
10. Consider Measuring Your Sleep Quality
It's a wise idea to get your sleep quality tested at least once, as it's challenging to assess it accurately while you're unconscious. People often have misconceptions about their sleep; some who think they aren't sleeping well might actually be getting quality rest, while others who believe their sleep is fine could be suffering from undiagnosed sleep disorders. S'UIMIN offers a home-based "brain wave sleep measurement" service. Sleeping with electrodes attached to your head, you can get a detailed assessment of your sleep quality, comparable to tests conducted in hospitals. Understanding your sleep quality accurately can be a significant step in finding the most effective way to improve your sleep.
11. Mastering the "Power Nap"
If you're struggling with insufficient sleep, a practical solution is to take a short nap during the day, often referred to as a "power nap," lasting about 15-20 minutes. This brief rest can help reduce sleepiness and enhance brain function. However, it's crucial to keep your nap under 20 minutes.(This is very hard for me, I end up an hour and feeling pretty sluggish afterwards) Sleeping longer can lead you into deeper sleep stages, resulting in grogginess upon waking. Also, aim to nap before 2 pm to avoid disrupting your nighttime sleep, which could exacerbate sleep deprivation.
When taking a nap, prepare your environment to facilitate relaxation without fully lying down, as this might make it harder to wake up. Consider using earplugs and an eye mask for a more effective rest. Learning to nap efficiently can rejuvenate your mind and leave you feeling refreshed.
12. Prioritizing Sleep in the Century of Longevity
Sleep is more than just rest; it's a cornerstone of overall wellness, especially in an era where lifespans are extending to 100 years.
Inadequate sleep goes beyond mere tiredness. Studies have linked poor sleep to an increased risk of heart disease and mental health issues like depression. Furthermore, sleep deprivation can heighten appetite, leading to overeating, obesity, and related health problems. Essentially, insufficient sleep is a major obstacle to effective dieting.
Adequate sleep is crucial for enhancing daily life and improving your Quality of Life (QOL). In Japan, there was once a belief that sacrificing sleep for work was virtuous. However, to excel in our jobs and lives, we must prioritize sleep. For Professor Yanagisawa, sleep is akin to a mortgage – a non-negotiable, essential part of the day.
Let's embrace the importance of sleep and link it to wellness in this century of longevity.
If you're interested in exploring further, there's a short video below where viewers have asked questions and received responses on YouTube:
Reference:
Yanagisawa, M. (n.d.). Sleepy Mouse Project. Retrieved from https://sleepymouse.jp/yanagisawa/
Nicolas Vignon-Zellweger, Susi Heiden, Takashi Miyauchi, Noriaki Emoto (2012). Endothelin and endothelin receptors in the renal and cardiovascular systems. Retrieved from Science Direct: DOI link.
Suimin Co. (n.d.). Sleep Column Index. Retrieved from https://www.suimin.co.jp/column_index
Suimin Co. (n.d.). 12 Tips for Better Sleep. Retrieved from https://www.suimin.co.jp/column/MY12
Suimin Co. (n.d.). Improvement Plan. Retrieved from https://www.suimin.co.jp/improvementplan
Medical Xpress. (2017). Orexin as a potential drug for treating septic shock. Retrieved from https://medicalxpress.com/news/2017-02-orexin-potential-drug-septic.html
