Modified and translated by CFJA
3. Time zones for proper sleep
In today’s 24-hour active planet, there is a sense that the time of day when people are sleeping is becoming more irregular with the spread of the internet. “早寝早起 Hayane-Hayaoki” is a Japanese proverb. It means “early to bed, early to rise”. “早起きは三文の得 Hayaokiha Sanmon’notoku“ is also a Japanese proverb. It’s like “The early bird catches the worm”.
So, if you sleep eight hours a day, when should you sleep? The internal organs gradually try to rest after 8 pm. After 10 pm, it is time for complete rest. The body wants you to “lie down”. If you strain your internal organs all day long and late into the evening, your body will quickly age because it drains your vital energy. Therefore, you need to sleep and get rid of the day’s fatigue.
These are more suitable times to wake up feeling refreshed the next day.
• Newborns (under one month old) ; sleep throughout the day.
• Infants (one month to under one year old) ; between 7pm and 7am.
• Infants (one to three years old) and school-aged children (three to six years old) ; between 7.30 pm and 6.30 am.
• Primary school students; from 8pm to 6am.
• Junior high school students; from 9pm to 6am.
• High school students and above; from 10pm to 6am.
• Adult; around 10 pm – 5 am.
It is ideal for the body to be in a state of sleep or lying down during the above times.
It takes about 30 minutes to an hour for the body to fall into a deep sleep and work on removing fatigue from the body. When you wake up, you will similarly take about 30 minutes to an hour to shift into shallow sleep. This means that six hours of deep sleep is necessary for proper sleep. If that six hour of deep sleep takes place during the above time period, it is considered proper good sleep. If you are a working person, you should ideally be in bed by 10.30 pm, and if you go to bed by 11.00 pm, it should only be on occasion and not every night.
Today, many young people play late into the night, but lack of sleep interferes with the normal development of the body and mind. It can create a strain in the mind, and unhealthy thoughts can lead to anti-social behaviour.
In our view, depending on the number of hours of sleep you get, even if you are sleeping 6-7 hours a day, the time of day when you are resting is very important.
• If you sleep after 11pm, you are feeling tired and uncomfortable.
• If you sleep after 12am, the person will live with some physical pain or other painful symptoms.
• If you sleep after 1pm, you are living with the possibility of being ill somewhere in their lives.
If you have a long commute or work long hours, and you cannot go to bed early, we recommend that you close your eyes for a few minutes and take a short break during the day. Just closing your eyes for a few minutes and sitting still can relieve a lot of fatigue and help your body to remain healthier.