June, a Month of Restless Nights—For Better Sleep | Kiyoka Nozue, Dean of the Faculty of Nursing and Medical Care
2024.06.11
June is here. It's a season when high humidity and temperatures make it difficult to sleep. Sleep is very important for resting the mind and body, improving work and study efficiency, and stabilizing mood, but the number of people suffering from insomnia has been increasing in recent years. As I continue my research on remote nursing to improve sleep and mental health, I would like to share some tips for better sleep so we can get through this season together.
Insomnia is a condition where you don't get satisfactory sleep despite having enough time to do so, which interferes with daytime activities. This includes difficulty falling asleep (sleep onset insomnia), waking up frequently (sleep maintenance insomnia), waking up too early in the morning (early morning awakening), not feeling well-rested (non-restorative sleep), and experiencing daytime sleepiness, which reduces concentration and attention. Humans have an internal body clock that regulates sleep and wakefulness, creating a regular sleep rhythm by mobilizing the autonomic nervous system and hormones to make us feel sleepy and go to bed at night, and wake up naturally in the morning. Therefore, it is important to get moderately tired during the day, maintain a regular lifestyle, and prepare your sleep environment and your mind and body. Here are some tips for better sleep: ① get regular, moderate exercise; ② keep your bedroom dark and quiet; ③ maintain a comfortable temperature and humidity in your bedroom; ④ get some sunlight when you wake up in the morning; ⑤ eat a regular diet and avoid drinking too much fluid before bed; ⑥ limit caffeine intake to before 3 p.m.; ⑦ avoid alcohol before bed or during the night; ⑧ quit smoking; ⑨ try not to worry in bed; and ⑩ don't try too hard to fall asleep. All of these seem simple, but they can be quite difficult to follow.
When insomnia persists, it's easy to fall into a vicious cycle where the fear of not being able to sleep causes tension, which in turn makes it even harder to sleep. However, if your sleep time is a little short but it doesn't interfere with your daytime activities, it's okay. But if insomnia causes daytime fatigue, loss of motivation, or decreased concentration that interferes with your activities, you should consult a specialist. Conditions such as sleep apnea syndrome or depression may be underlying causes.
Sleep is very important for both physical and mental health. If you have concerns about your sleep, why not try the tips mentioned above?