NATURA
- Aug 23
- 5 min read

The Science of Sleep

This time, I looked into sleep. 😴😴

Are you all getting enough sleep?

According to the 2023 survey by ResMed Sleep Spot, which studies sleep worldwide, the data covering 12 countries shows that Japan 🇯🇵 ranks lowest with an average sleep time of 6.5 hours, while Brazil 🇧🇷 ranks first with 7.8 hours, a gap of 1.3 hours. 😂😂

Moreover, 60% of Japanese people are dissatisfied with their sleep quality, citing economic and mental health concerns as factors that negatively impact their sleep. 🥲

Unfortunately, as more people worldwide live in urban areas, sleep deprivation due to health and economic issues is expected to accelerate. 🥲🥲

[Reference]

https://sleepspot.resmed.jp/sleep-health/world-sleep-day-2023

Sleep is a crucial process for maintaining human brain function and health. Both sleep quality and sleep duration are important, and the best sleep duration is generally said to be 7 hours. Sleeping less than 7 hours is considered short, and sleeping more than 7 hours is considered long. ✨✨

Humans have a circadian rhythm gene, and the optimal sleep duration varies from person to person. Some people are night owls, while others feel sleepy earlier and are morning or afternoon types. However, unlike the past, modern living conditions, with constant exposure to light from smartphones and house lights, have turned people into night owls, pushing their bedtime later. If you sleep past midnight (24:00), even night owls are considered to be staying up late!

The importance of sleep quality cannot be overstated.

Occasionally, there are people who claim to be short sleepers, but American research shows that only 4 in 100,000 people (0.004%) are true short sleepers. These individuals can function without performance deterioration on less than 6 hours of sleep without napping or consuming coffee. Short sleepers are determined by a genetic mutation that influences their circadian rhythm. If normal people try to mimic this, their performance might suffer. Hence, unless you can function perfectly on less than 6 hours of sleep without naps or coffee, it’s recommended to get 7 hours of sleep daily. ✨✨

Research on sleep duration indicates that for every hour less than 7 hours of sleep, the risk of dementia and Alzheimer’s increases, and the hippocampus, which governs memory, shrinks. This leads to a decline in all brain functions.

Furthermore, poor sleep quality significantly increases the risk of various diseases like diabetes, myocardial infarction, and depression. 🥲🥲

For night shift workers, disruption in serotonin secretion before sleep increases cancer risk, as shown by the International Agency for Research on Cancer (IARC). ✨✨

Additionally, poor sleep quality lowers brain function to the level of being drunk during the day, killing concentration and motivation. 😂😂

Therefore, it’s crucial to maintain proper sleep habits: wake up when the sun rises and go to bed early when it sets. Non-short sleepers should aim for 7 hours of sleep daily to maintain their quality of life!

Sadly, the human brain consumes a quarter of our total calories even when we’re idle all day, indicating our heavy dependence on brain function. To maintain the complex brain functions that distinguish us from other organisms, adequate sleep is essential. Unlike fish, humans have incredibly complex brain functions, and sleep deprivation only diminishes our quality of life. ✨✨

If sleep were unnecessary, many people would live without it, but since humans still sleep, it’s clear that sleep is essential. ✨✨

Additionally, sleep deprivation during growth periods is purely detrimental. Young people, especially those studying or playing sports, must be aware that their concentration and cognitive functions may decline, impacting their performance. ⚠️

Here are some tips for better sleep quality: ✨✨

Even though many people work at night and face modern stress, which unknowingly degrades sleep quality, there are effective measures to prevent this.

[Nap]

Human sleep has a rhythm. By managing this rhythm well, you can achieve the best sleep in a short time. ✨✨

• 20-minute nap: relieves mental fatigue.

• 45-minute nap: relieves mental and physical fatigue.

[Eat breakfast]

The human body clock is said to be 25 hours, and late nights can disrupt it. Breakfast helps reset this rhythm. Studies show that consuming protein and glucose in the morning effectively resets the body clock. A hearty breakfast can be beneficial. ✨✨

[Get sunlight in the morning]

Even busy people should try to get some sunlight by walking or other activities to regulate their circadian rhythm. ✨✨

[Food]

Foods rich in protein, such as fish, contain serotonin precursors like B6 and tryptophan, which help produce melatonin. Eating these foods is beneficial. ✨✨

Bananas also contain a balanced amount of tryptophan and B6. ✨✨

[Take supplements]

If sleep quality remains poor, supplements like melatonin and L-theanine can help. ✨✨

How was this? ✨✨

Until science advances to the point where a 30-minute nap or a pill can fully restore brain function, it’s best to get proper sleep. ✨✨

Thank you for reading. Have a great day! ✨✨

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