Photo = Getty Images Korea. 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, last year, 1,240,597 people received treatment for sleep disorders. 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 food or foods with a lot of sugar, and only eat simple snacks when 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. △ Avoid any substances that interfere with sleep. Block out noise, keep the lighting as dark as possible, use the bed only for sleep and sex, and avoid using it for work or watching TV.
Park Hae-sik, Donga.com reporter pistols@donga.com
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