Reference: 2023-01-21; https://mbp-japan.com/jijico/articles/32307/
Modified and translated by CFJA
Be careful how you sleep during the transition period of physical strength.
Looking only at the data on changes in melatonin and plasma proteins, you might have the impression that physical functions have declined, but in fact, between the ages of 35 and 60, which is after the transition period, the body is able to maintain a stable physical condition. As long as you do not take on an unhealthy lifestyle, you can live stably in your health between the ages of 35 and 60. From a different perspective, the key is how to spend the transition period between the ages of 25 and 35. In other words, it is important to build up a strong body as much as possible between the ages of 18 and 24, which is before the transition period.
Between the ages of 25 to 34, you are busily working and do not have enough time to rest. Therefore, the biggest problem during this period is the amount of sleep one gets. If you do not get enough sleep, the amount of melatonin secretion will decrease more than usual, contributing to lack of sleep which will speed up aging much more.
We need 7.5 to 8 hours of sleep per day. In other words, we need to sleep about 49 to 52 hours in a week. Even if you are sleep deprived one or two days a week, it is possible to make up for that lack on weekends by sleeping more hours than on weekdays. It is a good idea to get enough sleep while taking advantage of holidays in a short period. However, if this condition continues for a long period of time, we believe that the body’s mechanisms will become deranged as the opportunity to make up for it is less possible. We believe that if a person is sleep deprived on weekdays for more than three months, he or she will become a reservoir of disease. In addition, those who sleep less than 5 hours a day will find it difficult indeed to make up for the lack of sleep on their days off. It is very important to try to get a good sleep on weekdays regularly as well. If you don’t have time to sleep, just taking a nap for a few minutes can make a big difference. Another important factor to consider when sleeping is your position. The best position to sleep in is on your back to prevent aging.
Late night bathing and eating interfere with good sleep.
Fourteen to sixteen hours after waking, melatonin is secreted and deep body temperature drops, causing drowsiness. In order to get enough sleep, it is desirable to go to bed around 10:30 to 11:00 p.m.
When we talk to people who complain of short sleep or shallow sleep, we often hear that they cannot fall asleep immediately after getting into bed or that they wake up soon after getting into bed. When we ask them about their lifestyle, we find that
- Eating dinner or drinking alcohol after 10:00 p.m.
- Take a shower or bath around 11:00 pm.
- Exercise around 11:00 pm.
Many people do things that excite their bodies during the time when they are sleepy, such as looking at displays such as smartphones, computers or games before bedtime excites the brain. These activities can interfere with sleep. Before bedtime, you need your brain and organs to rest from the state of working. In the case that you have trouble falling asleep after bedtime, you can improve the quality of your sleep and get a deeper sleep if you try to relax before bedtime.