Hello. I’m Iizuka, the editor-in-chief of the occupational health WEB media “Samponavi”. The season has come when people say “I don’t remember the dawn of spring”, but in March there is “Sleep Health Week”, and spring is also a good season to think about sleep. Not getting enough sleep can lead to risks such as illness, so take this opportunity to learn about sleep. Do you properly deal with sleep time? ■ Appropriate sleep time “depends on the person” According to a survey by the Ministry of Health, Labor and Welfare
working men and women sleep most often “6 hours or more and less than 7 hours”. The result is. So, it seems that the optimal sleep time for humans is 6 to 7 hours, but that is not the case. The optimal sleep time varies from person to person, so there are times when you say “I’ve slept for ○ hours but I’m sleepy” or “I’ve only slept for ○ hours but I’m not sleepy”. Of course, this sleep time may vary depending on your physical condition, stress, and degree of tiredness of the day, but let’s start by knowing the optimal sleep time for you. * Source: Ministry of Health, Labor and Welfare “Report on the results of the 2018 Health Survey ■ Sleep deprivation poses various risks and illnesses.” Tomorrow, you’ll be a little sleepy at work. ” Isn’t there a lot of danger and risk of illness in lack of sleep? For example, loss of attention due to drowsiness can cause occupational accidents such as accidents and injuries at work. In addition, the relationship between sleep deprivation and lifestyle-related diseases has been clarified, and it is said that lack of proper sleep causes obesity, hypertension, diabetes, etc. In order to prevent injuries and illnesses, do not underestimate “sleep deprivation” and try to secure an appropriate amount of sleep. ■ “But I can’t sleep …” What should I do to get a good night’s sleep? It can be difficult to get enough sleep when you work every day, so try to improve your sleep quality. To get a good night’s sleep, be aware that “it’s easy to get rid of it, but you shouldn’t do it before you go to bed.”
● Behaviors that should be avoided before falling asleep
・ Coffee after dinner: Avoid drinks containing caffeine, such as coffee and green tea, from 4 hours before falling asleep.・ Drinking before sleep: It is a mistake to say, “I can sleep better if I drink it.” Alcohol makes you sleep lighter, so refrain from nightcaps.・ Use your smartphone before falling asleep: You tend to use your smartphone while sleeping, but do not use it before going to bed because the light from the screen awakens your brain. * Reference: Ministry of Health, Labor and Welfare “Sleep Guidelines for Health Promotion 2014” On the other hand, in order to get a good night’s sleep, wake up at a fixed time every morning and eat breakfast. And it is important to create a daily rhythm, such as exercising moderately. ■ If you continue to have insomnia, consult an expert. If you are not just lacking sleep due to your lifestyle, but if you are concerned about tomorrow’s work and cannot sleep, or if you are thinking and staying up until morning. You may have a sleep disorder, so please consult an industrial physician or specialist. It is said that lack of sleep affects not only your body but also your mental health, so be careful.
Editor-in-chief of “Samponavi”, a human resources and occupational health media
After working as an editor in charge of producing an occupational health magazine (published by an administrative agency) in his previous job, he joined Mstage Co., Ltd., a major industrial physician introduction and occupational health service company. As the editor-in-chief of the personnel and occupational health media “Samponavi” operated by the company, he disseminates information on corporate health management and occupational health.
Personnel / Occupational Health Media “Samponavi”
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