The adage ‘sleep is the best medicine’ did not arise for nothing. You need to sleep well to maintain your physical and mental health.
Research results are coming out one after another that sleep disorders are related to increased risk of obesity, diabetes, and heart disease, as well as cognitive and memory decline in old age and accelerated brain aging.
The number of people with sleep disorders in Korea is increasing. According to the National Health Insurance Corporation, 1,240,597 people received treatment for sleep disorders last year. It is a 24% increase from 4 years ago when there were less than 1 million people.
The general recommended sleep time is 7 to 9 hours. But more important is the quality of sleep.
Although everyone needs different amounts of sleep, there are a few simple tips everyone can use to get better sleep, according to Dr. Virend Sommers, a cardiologist and sleep disorders expert at the Mayo Clinic in the US.
He emphasizes that quality is more important than quantity when it comes to sleep, and that the key is to sleep while completely blocking out light.
Dr. Somers told Medical Express, a medical information media outlet, that “it is best to keep complete darkness in the bedroom,” and that light from TVs, laptops, smartphones, and LED displays should be blocked.
“It is best to avoid bright light and not look at your cell phone. “This is because light from cell phones can affect melatonin levels.” Melatonin is a hormone that regulates sleep.
Recently, researchers at Flinders University in Australia published a study in the Proceedings of the National Academy of Sciences showing that exposure to high levels of light while sleeping at night increases the risk of death by 21 to 34 percent.
Other studies have found that nighttime light exposure is associated with the prevalence of Alzheimer’s disease.
To prevent light from seeping into the bedroom, it is recommended to close blackout curtains or wear a sleep mask.
Dr. Somers also recommends reducing stimulation to the body to achieve quality sleep.
“Reduce alcohol, exercise less, reduce light, reduce external stimulation. It is best to minimize these things about two hours before bed. The bedroom is a space for making love and sleeping. “It is not a good idea to use it as a workspace.”
Exercise can help improve sleep. However, it is explained that exercising right before going to sleep can increase the level of arousal and interfere with sleep.
Previously, in 2022, the World Sleep Society released 10 tips for quality sleep.
△ Maintain regular bedtime and wake-up times △ Nap within 45 minutes △ Refrain from drinking and smoking 4 hours before bed △ Refrain from caffeine 6 hours before bed △ Avoid overeating or stimulating substances 4 hours before bed Refrain from eating foods with a lot of sugar, and only eat simple snacks when you are hungry. △ Exercise regularly, but avoid right before going to bed. △Create a comfortable and comfortable sleeping environment △Find a comfortable temperature for sleeping and ensure good ventilation △Block out noise that disturbs sleep and keep the lighting as dark as possible △Use the bed only for sleeping and sex, but for work or watching TV, etc. Avoid doing it, etc.
Park Hae-sik, Donga.com reporter [email protected]
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Interview Between Time.news Editor and Dr. Virend Sommers on the Importance of Quality Sleep
Time.news Editor: Welcome, Dr. Sommers! It’s a pleasure to have you with us. Let’s dive into the crucial topic of sleep. Your expertise highlights that quality of sleep outweighs quantity. Can you elaborate on why this distinction is so significant?
Dr. Virend Sommers: Thank you! Absolutely. While the general recommendation is to get between 7 to 9 hours of sleep, it’s how restorative that sleep is that truly matters. Quality sleep allows for essential processes like memory consolidation and biological repair. If your sleep is fragmented or of poor quality, you can experience cognitive impairments and decline in physical health, regardless of the number of hours.
Editor: That’s fascinating. The rise of sleep disorders in Korea is alarming, with over 1.2 million people seeking treatment last year. What do you think are the primary factors contributing to this increase?
Dr. Sommers: Various lifestyle factors are at play here. Increased screen time, particularly before bed, is one significant contributor. The blue light emitted by devices hinders melatonin production, which is crucial for regulating sleep. Poor sleep hygiene, like consuming caffeine late in the day or having irregular sleep schedules, also exacerbates the problem.
Editor: You mentioned the importance of a dark environment for sleep. What strategies would you recommend for individuals struggling with light exposure at night?
Dr. Sommers: I strongly advocate for creating a sleep sanctuary. Using blackout curtains or wearing a sleep mask can help block unwanted light. Additionally, reducing exposure to screens at least two hours before bed is vital, as it minimizes stimulation that can disrupt the natural wind-down process.
Editor: It sounds like a holistic approach is necessary for better sleep hygiene. In your opinion, how important is the connection between sleep and physical health, particularly with conditions like obesity, diabetes, and heart disease?
Dr. Sommers: The connection is profound. Studies indicate that poor sleep can lead to imbalances in hormones that regulate appetite, like ghrelin and leptin, which can lead to overeating and weight gain. Furthermore, chronic sleep deprivation is linked to insulin resistance, increasing the risk of type 2 diabetes and cardiovascular diseases. Therefore, optimizing sleep can significantly impact overall health outcomes.
Editor: With that in mind, could you share some practical tips for our readers on how to improve their sleep quality?
Dr. Sommers: Certainly! Here are a few essential tips:
- Maintain a regular sleep schedule by going to bed and waking up at the same time every day.
- Limit naps to 45 minutes and avoid napping too late in the day.
- Avoid stimulants like caffeine or nicotine at least 4-6 hours before bed.
- Create an optimal sleep environment—make sure your bedroom is cool, quiet, and dark.
- Reserve your bed for sleep and intimacy only, discouraging activities like work or watching TV in that space.
Editor: Those are incredibly actionable tips! Lastly, for anyone out there who may be struggling to adopt these changes, do you have any encouraging words for them?
Dr. Sommers: Absolutely. It’s essential to remember that improving sleep is a journey. Start small—implement one or two tips at a time. The benefits you reap from quality sleep will extend beyond just feeling more rested. They can lead to improved mental clarity, emotional stability, and better health. Small changes can lead to significant results.
Editor: Thank you so much, Dr. Sommers, for sharing your insights with us today! It’s clear that prioritizing sleep quality can profoundly influence our well-being.
Dr. Sommers: Thank you for having me! Let’s continue to spread awareness about the importance of good sleep hygiene. It truly is the best medicine.