September 3, 2017 is Autumn “Sleep Day (World Sleep Day)”. Before and after sleep days, there are also events such as public lectures on sleep. Here are 12 tips to get rid of sleep problems and insomnia, and get better quality sleep, including the reasons and origins of sleep days.
what is sleep day
September 3rd is “Sleep Day”
There are many anniversaries in the world, but until 2011 there was no official sleep anniversary. Therefore, the Sleep Health Promotion Organization and the Japanese Society of Sleep Research cooperated to establish “Sleep Day” twice a year .
The first “spring sleep day” is March 18th . This day is designated as “World Sleep Day” by the World Society of Sleep Medicine, and it is becoming known to the general public in Europe and the United States. Another “Autumn Sleep Day” is September 3rd . This day was chosen from the ground match of “Gussuri”.
In fact, September 3rd is also known as “Bed Day” . It seems to be a ground match of “Good Sleep”. This day was advocated by France Bed Co., Ltd. and established by the All Japan Bed Industry Association in order to spread comfortable sleep on the bed.
The weeks before and after Spring and Autumn “Sleep Days” are “Sleep Health Weeks . ” During this period, I would like each person to look back on their sleep and gain correct knowledge about sleep. The Sleep Health Promotion Organization and the Japanese Society of Sleep Research provide public lectures and consultation services on sleep to help improve the quality of your sleep.
■Events and public lectures related to Sleep Day in 2017
Various events and public lectures will be held in connection with “Sleep Day” this year as well. I would like to introduce three of them.
” Nescafe x All Japan Bed Industry Association Sleep CafeAugust 31-September 9, 2017 (Ginza, Tokyo)
“ Sleep is a harmony of mind and body ” September 9, 2017 (Kudan, Tokyo )
“ Sleep education and prevention of dementia that makes you smile ” 2017 September 9 (Hiroshima Prefecture, Higashihiroshima City)
60% of people are not satisfied with their current sleep
Lack of sleep in summer is one of the causes of September diseaseIn 2011, Ajinomoto Co., Inc. conducted an awareness survey on sleep in connection with “Sleep Day”. The target audience is 90 office workers in their 20s to 40s in Tokyo.
When asked about their feelings of fatigue this summer, 30% of the respondents felt stronger than usual, 34% felt somewhat stronger, 27% said they felt the same as usual, and felt more tired than usual. 9% did not. This year seems to have been a more exhausting summer than usual. When asked about
the causes of fatigue, 53% said lack of sleep , followed by 22% stress caused by the earthquake and 12% loss of appetite. Due to lack of sleep, fatigue during the day was not fully recovered.
It seems that there were many people who could not sleep well compared to the previous year. 46% said they slept worse than usual, 44% said they slept the same as last year, and 10% said they slept better than last year. Although the average summer temperature in 2011 was lower than the previous year, it was the fourth highest in recorded history, so there must have been many nights when it was difficult to sleep. When asked how satisfied they were with their
sleep , 58% said they were unsatisfied . Since 26% of people are satisfied, there are more than twice as many people who are dissatisfied. In general surveys so far, 20 to 30% of people are dissatisfied with their sleep, so it can be seen that sleep this summer was quite harsh.
So how can we get a good night’s sleep?
12 ideas to improve your sleep
Let’s do what we can, little by littleIn 2001, the Ministry of Health, Labor and Welfare announced the 12 Guidelines for Dealing with Sleep Disorders compiled by sleep experts . If you do one of the 12 items that you haven’t been able to do one by one, the quality of your sleep will improve.
- Sleep time is enough for each person if they are not bothered by daytime sleepiness
Sleep is very personal. Don’t compare yourself to others, find a sleep schedule that works for you.
- Avoid stimulants and find your own way to relax before going to sleep
Avoid caffeine at least 4 hours before bed and cigarettes at least 1 hour before bed.
- Go to bed when you feel sleepy, don’t get too hung up on bedtime
If you can’t sleep in the futon, get out of the futon and wait until you get sleepy.
- If you are a light sleeper, try to go to bed late and wake up early
If you compress your sleep time by “sleeping late → waking up early”, you will have more deep sleep.
- Watch out for severe snoring, breathing stoppage, twitching in the legs, and restlessness during sleep.
If you have trouble sleeping, see a sleep disorder specialist as soon as possible.
- Nightcap instead of sleeping pills cause insomnia
Alcohol interferes with sleep quality, and a nightcap can lead to alcoholism.
- Sleeping pills are safe when used exactly as directed by your doctor.
If you do not take or stop taking sleeping pills according to your doctor’s instructions, you may experience unexpected side effects.
- get up at the same time every day
A consistent wake-up time helps regulate the rhythm of your internal clock. Even on weekends and holidays, get up by two hours after your weekday wake-up time.
- Good sleep with light
In the morning, the strong light of the sun will wake you up refreshed, and at night, the dark and warm lights will make you sleepy.
- Three regular meals, regular exercise habits
Breakfast wakes up the body clock in the stomach. Eating late at night disrupts your biorhythm, so eat lightly.
- If you take a nap, take it for 20-30 minutes before 15:00.
Short naps are effective against afternoon sleepiness.
- If you feel sleepy during the day even after getting enough sleep, consult a specialist.
If you suddenly feel sleepy while driving a car or doing something important, we recommend that you see a doctor as soon as possible. I wrote more about
We hope that two sleep days a year will benefit your health. Please review your lifestyle little by little from what you can do to regain good sleep and health.