Sleeping quality and quantity is considered important due to the effectiveness to our health, mental health, and performance. Here you can quickly read the reasons and facts of its importance.


『Roles of sleep』
・Physical and mental recovery
・Information processing and memory consolidation
・Stress relief
・Assist skin turnover
・Obesity prevention
・Enhance physical and mental performance

Our body need 6-8 hours of sleep and the quality of your sleep especially the 3 hours after falling asleep is essential.

『Scary facts to be aware』
ーLow satisfaction from sleeping increases the risks of deathー

The satisfaction after waking up feeling you have slept well and rested, is extremely important. The survey investigated in America resulted that between 40-64 years old working generations analyzed to be increasing risks of death caused by having less than 5 hours of sleep and low satisfaction from sleeping.
【Countermeasures】
Avoid eating just before going to sleep and skipping a breakfast can greatly improve the results.

ーIncreased risks of obesity and decreased abilities of academic achievementsー
According to the data focused on children resulted that lack of sleeping hours causes increased risks of obesity and also, decreased abilities of academic achievements.
【Countermeasures】
It is important to create the right lifestyle as eating and sleeping habits, as well as exercising for more than 1 hour a day. Use of smart phone is recommended less than 2 hours a day.

ーJapanese people are short sleepers compared to worldー

OECD (Organization for Economic Co-operation and Development) has investigated on worldwide sleeping hours under 33 countries in 2021. Sleeping hours have great effect to healthy life expectancy and levels of well-being.
【Countermeasures】
To be more focused on secure the necessary sleeping hours would lead to your healthy long life and satisfying well-being. It is not just to sleep for 3 hours, it is "the quality of first 3 hours after falling asleep" is the most important factor. Therefore, it is essential to get a long enough amount of time to sleep.

ーTo improve the quality of the first 3 hours after falling asleepー
≪Morning≫
・To get sunlight even while taking deep breaths for a few times

≪During a day≫
・Suitable exercise in between afternoon and before evening
(Light stretching is effective before going to bed)

≪Evening≫
・Having a dinner and drinking alcohol at least 2-3 hours before going to bed

・Taking a bath under 40 degrees for 15-20 minutes at least 1 hour before going to bed
・Create your own routine such as wearing favorite pajamas to help you falling asleep easily
(Everyday routines would help you to switch your mind to fall asleep)

≪Taking a nap≫
・The best napping time is noon to 15 o'clock for 15-30 minutes
※Lay on a sofa, couch, or reclining chair, and even facing down on a desk can be effective to rest but it is important NOT to lay your body down fully flat and stretched out
※Taking a nap with your body fully flat and stretched out, and taking a long nap can affect your night sleep and physical and mental performance after waking up from the nap

≪Usage of smart phone before bed≫
・It may be difficult not to touch your smart phone. Therefore, it is recommended to set it in night mode and use blue light cut cover to reduce damage to your eyes

・Choose relaxing contents


We are busy for work and private. Therefore, we must think and schedule our sleeping habits again to stay healthy and happy.