Why it is important to rest your body and get enough sleep

Hello.
I am Tomoko Takatori.

As a training instructor, I provide communication training for companies, and utilizing my experience in a pharmacy, I am also involved in hospitality consulting for medical institutions.
Additionally, for individuals, I conduct courses on "Methods for conditioning your mind and body to make yourself happy."

In the past, there were times when I would work while feeling dazed from lack of sleep.

But you know,when you cut back on sleep,

・You cannot concentrate, and productivity drops
・You become irritable and lose your composure
・Your immunity decreases, making you more susceptible to illness

After repeated experiences, I have since made it a point to ensure I get enough sleep, especially when I am busy.

Why is it important to rest your body and get sleep? When I looked it up, sure enough!
It was written like this.

By sleeping, you are repairing and recovering what was damaged while you were awake.The repair of the heart, blood vessels, muscles, and cellular functions, as well as the removal of waste products from the brain, also take place while we are sleeping.

As women have likely experienced, when you are sleep-deprived, your skin condition
deteriorates immediately, doesn't it...
It is not just your skin; your internal organs and brain are suffering damage in the same way.

If you are sleep-deprived, what happens is that
not only do you face heart disease, diabetes, stroke, and lowered immunity,
but surprisingly,it is a fact that you will gain weight!.

Why is that?

If you do not sleep, insulin secretion worsens, causing blood sugar levels to rise, which leads to diabetes.
Furthermore,research results show that if you do not sleep, the hormone 'leptin,' which suppresses overeating, is not produced, leading to weight gain
.

I conduct a course for individuals called 'Methods for Aligning Your Mind and Body to Make Yourself Happy,' but for those who are busy and sleep-deprived, even if they change their diet or exercise, it is difficult to see results.

It might seem like staying awake longer would burn more calories,
but it is a fact that not sleeping makes you gain weight.

Also, while we are sleeping, we are cultivating

・Motivation
・Judgment
・Creativity
・Attention
・Decision-making ability

We are nurturing these 'things necessary for remembering, learning, and executing.'

When you become sleep-deprived, not only do the above functions decline, but it also becomes difficult to control your emotions.

Besides that, what happens if sleep deprivation continues?

It is said that if you stay awake for 17 hours or more, your blood alcohol concentration becomes equivalent to 0.05%, and if you stay awake for 19 hours or more, it reaches a level equivalent to driving under the influence, making it impossible to drive safely... It's scary, isn't it?

So, what is the best amount of sleep?

Of course, it depends on the person, but there are many theories that 7 hours is best. Short sleep is not good, but
long sleep is also a no-go. According to a survey conducted at the University of California, San Diego in 2002, data showed that both people who sleep for short periods and people who sleep for long periods had a 1.3 times higher mortality rate after 6 years.

In that survey, the group with the lowest mortality rate was those who slept for 7 hours.

And, just as important as the amount of sleep is the quality of sleep, isn't it?

This is famous, so many of you may already know it.

Also, what is important is

・Keep your bedtime and wake-up time consistent
・Finish bathing at least 90 minutes before going to bed
・Finish eating 2 to 3 hours before going to bed

it seems.
This is because if your core body temperature remains high, your sleep will be shallow, and it takes about 90 minutes for your body temperature to return to normal after bathing.

I tend to take a bath right before going to bed, so even though I think I need to be careful about that,
I haven't been able to put it into practice.

Another thing I "think I should stop doing but can't quite manage" is
using my smartphone before bed.

How about you all?

Recently, various infectious diseases are spreading again, and it's hot, so
I want to get high-quality sleep and boost my immunity.