Health Trivia "Rest Room"

1 Is it true that sleep and lifestyle-related diseases have a relationship? !
2 Is it really effective to take a bath of about 40 ° C for good sleep? !
3 The 45-year-old sleep requires 6.5 hours of sleep? !
4 The human body rhythm is about 25 hours?
5 Is it true that sleeplessness is less effective in recovering from fatigue?
6 When the sleep is shallow, do you really want to get up late? !
7 Is it true that alcohol instead of sleeping pills is ineffective?
8 Is it true that overwatching your smartphone or computer before going to bed affects sleep? !

　That's true.
　Don't you breathe when you're sleeping? ？ "Sleep apnea syndrome", which causes poor breathing during sleep and stops breathing, increases the risk of hypertension, diabetes, arrhythmia, stroke, ischemic heart disease, and periodontal disease without treatment. Sleep apnea syndrome can develop or become severe due to overweight or obesity. It is important that you do not become obese to prevent sleep apnea syndrome.
　
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)

That's true.
Changes in sleep and body temperature are closely related. Changes in body temperature due to bathing have the effect of improving sleep, such as promoting sleep and increasing deep sleep. The following is the effect of bathing at a hot water temperature that is not too high at about 40 ° C at an appropriate time.
① Mental relaxation
② The body temperature rises lightly and the subsequent heat dissipation increases the deep sleep around 90 minutes after sleeping.
Alcohol also temporarily promotes sleepiness, but increases early awake and becomes shallower, prevents deep sleep, and reduces sleep.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)
　

That's true.
　The time you can actually sleep at night (= the amount of sleep per night) gradually decreases after you grow up. Night sleep time until early teenagers: More than 8 hours, 25 years old: About 7 hours, 45 years old: About 6.5 hours, 65 years old: About 6 hours ※For healthy and non-illness people, it decreases every 20 years at a rate of about 30 minutes. (There are individual differences.)
Lack of sleep reduces attention and work efficiency, and lowers productivity. In addition, lack of sleep causes physical complaints, anxiety, depression, and delusions of damage, and degradation of acknowledgement functions, which are important for maintaining mental health, such as emotional control, constructive thinking, and memory. Lack of sleep increases the secretion of stress hormone cortisol.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)
　

That's true.
　The internal clock, which controls the timing of awakening and sleep in a day, resets the sun's light immediately after waking up as a clue, and ticks the time of the day. It's about 25 hours. Keeping the time that wakes up even on holidays greatly leads to good sleep.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)

That's true.
　Be careful because sleeplessness disrupts your life rhythm, so it is less effective for recovering from fatigue! ! If you sleep until late on a holiday to eliminate sleep deficiencies, your body clock will not be adjusted by light and your life will become night-type, making it difficult to sleep at the night before work and wake up in the morning after the holiday. Leads to
　Lack of sleep reduces the metabolic activity of the frontal Maeno and cerebral periphery system, which controls emotions control and performance, and increases the secretion of stress hormones.
　If you are unable to secure the necessary sleep time at night due to work or living reasons, taking a short nap of less than 30 minutes early in the afternoon is effective in improving work efficiency due to drowsiness.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)

That's true.
　If you try to sleep without being sleepy, you will rather increase tension and make it harder to sleep. The sleeping time required by the body is more than 6 hours and less than 8 hours for adults, and if you spend more than 6 hours on the bed, you will gradually become less sleepy and wake up in the middle of the night. In order to adjust the body rhythm, as soon as you get up early and get up early, take the sun's light to reset your body clock.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)
　

That's true.
　Drinking has been shown to increase drowsiness in the short term. On the other hand, drinking reduces Lem sleep in the first half of sleep, and increases sleep in stage 1, which is shallow non-lem sleep in the whole sleep, especially in the second half of sleep. Drinking is not appropriate to improve the quality of sleep.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)

That's true.
　After entering the bed, you are passionate about mobile phones, e-mails, games, etc., and for a long time before going to bed, the stimulation of light stimulates awakening.
　In particular, melatonin, a hormone that promotes sleep, suppresses secretion when exposed to bright light.
　Let's refrain from one hour before entering the floor.
Reference: Health Bureau, Ministry of Health, Labour and Welfare Sleep Guidelines for Health Promotion 2014 (outside site)