Reasons why sleepless nights are on the rise and three actions you can take to reduce them

"I can't sleep for some reason today." "I have to get up early tomorrow, so I need to go to bed early, but I can't sleep." Have you ever had such an experience? It's frustrating when you want to sleep but can't. However, you might be able to improve your insomnia by making small changes to your lifestyle and habits. In this article, we'll introduce ways to spend sleepless nights and things you shouldn't do when you can't sleep. By reading this article, you'll be able to sleep more soundly than before!

1. Many people experience sleepless nights

Did you know that due to sleep disorders, stress, and daily life, one in five adults in Japan suffers from sleepless nights? *1 This fact is surprisingly little known.

There is a record of a survey conducted in 2019 by a certain bedding manufacturer targeting 10,000 men and women aged 18 to 79 nationwide. As a result, approximately half of them were suspected of having insomnia. Furthermore, when comparing by age group, the 30s had the highest suspicion of insomnia, followed by the 20s.

I will explain why so many young people suffer from insomnia and what the causes of sleeplessness are.

2. What exactly causes sleeplessness?

The number of people in Japan suffering from insomnia is increasing year by year. As mentioned above, it is increasing not only among the elderly but also among younger generations. The reason for this may be related to the diversification of lifestyles.

As it is called a 24-hour society, we can now do anything we want at any time. This can easily disrupt our daily routines. Irregularities in our daily routines due to overtime work can also adversely affect sleep. In addition, with the spread of smartphones, we may watch videos for long periods of time or inadvertently keep in touch with friends late at night. While convenient, it can be difficult to control the time we spend on these devices.

Students often find themselves "doing tests or assignments while using their mobile phones" or "looking at their mobile phones and suddenly realizing it's morning."

2-1. Psychological stress in daily life

Psychological stress in daily life can also cause sleeplessness. It is common for psychological stress such as worries, irritation, and tension to affect sleep.

For example, imagine you have an important presentation at work tomorrow. Even when you go to bed, you're bound to think about various things and struggle to fall asleep. If you've had even one day where you couldn't sleep due to some mental burden, you'd naturally be worried. However, if you're able to sleep again after a while, I don't think there's any need to worry too much.

As a countermeasure, it is recommended to avoid using your brain as much as possible right before bed. Of course, it's hard to tell yourself not to think about anything. In such cases, I recommend reading a book that can be read monotonously. For example, books that are too exciting and make you want to know what happens next are not suitable. It might sound bad, but a slightly difficult and boring book might be better.

2-2. Excessive intake of alcohol and caffeine

Many people consume alcohol or caffeine during or after dinner. It is not uncommon for excessive intake of alcohol or caffeine to cause sleeplessness at night, and for this to continue chronically, leading to persistent insomnia. Caffeine is classified as a methylxanthine and acts on the central and peripheral nervous systems by blocking adenosine receptors. *1 Caffeine acts on the sympathetic nervous system, affecting wakefulness.

It also has a diuretic effect. These two effects often lead to sleep disorders. Be aware that it can cause difficulty falling asleep or shallow sleep due to its stimulant effect. If your sleep is shallow, you might wake up easily and then be unable to fall back asleep.

Many people think that "alcohol makes you sleepy." It is true that alcohol has a sleep-inducing effect. However, that doesn't mean you should drink a lot. While it's not recommended to drink slowly for a long time and then go to bed, taking a sip and closing your eyes to sleep can be considered a helpful aid for good sleep.

2-3. Smartphones, TVs, and sleep

How much do you use your smartphone in a day? Many people can't put down their smartphones for work emails or social media with friends and loved ones. However, smartphones are one of the biggest causes of insomnia.

As mentioned earlier, one of the causes of insomnia in young people is "using a mobile phone before bed," and the habit of looking at your smartphone before bed can also have a significant impact on your health and sleep. I will explain why smartphones cause insomnia and what kind of impact they have.

It is said that light stimulation from screens such as smartphones causes difficulty sleeping. However, more than anything, thinking about various things such as "How should I reply to this email?" or "They haven't replied yet" is considered to have a negative impact on sleep. Communicating with people has the effect of waking up the brain.

For example, in a large classroom or meeting with many people, you might only listen to others and get sleepy. Many people have probably had this experience. On the other hand, very few people get sleepy during a one-on-one meeting or when they are the presenter. That's how much talking with people activates the brain and promotes wakefulness.

SNS and emails on your smartphone are also a form of conversation. It's common to keep in touch with close friends even in bed. However, at that time, you might be overthinking various things, which could be counterproductive before sleep.

3. Recommended ways to spend a sleepless night

Many people who suffer from sleepless nights still can't sleep even if they try various things. And don't you find that the more you try to sleep, the harder it becomes? For those who can't sleep, I'll introduce "recommended ways to spend a sleepless night."

If you make the following suggestions a habit, you can prevent insomnia, improve your lifestyle, wake up feeling refreshed, and feel less tired in the morning. Please refer to them.

3-1. Relax with music and scents

Listening to music and relaxing scents before bed can have a positive effect on sleep. Listening to music is one way to relax before bed. If the music you like too much, you might get too engrossed in it, so classical music is one of the recommendations.

However, not all classical music will necessarily make you feel calm. In recent years, CDs focusing on sleep have also appeared, so I hope you will try them. While scent preferences vary from person to person, lavender scent is expected to have a relaxing effect.

In recent years, various scents that are expected to have relaxing effects have appeared. It is also recommended to try to find something that suits you. However, both music and scent are highly individual. If you try it once and feel "I fell asleep quickly last night" or "I feel refreshed this morning," then cherish that feeling.

3-2. Foods and drinks good for sleep

If you have trouble falling asleep or wake up in the middle of the night, why not try some sleep-improving drinks and foods before bed? There are no drinks that will put you to sleep immediately after drinking them, but there are drinks that can improve sleep quality and lead to deeper sleep.

Chamomile tea is a typical drink. It has not been accurately verified, but it has existed for hundreds of years and is still said to be effective, so it is worth trying.

Also, melatonin, which promotes sleep and regulates the body's internal clock, is known to be produced from a substance called tryptophan. Therefore, it is also recommended to eat fish, meat, and soy products that contain tryptophan.

3-3. Stimulate pressure points for good sleep

Acupressure points, said to be countless in the human body, are called "Keiketsu" in oriental medicine. It is believed that stimulating them improves the circulation of qi and blood when there are abnormalities in the five Zang organs and six Fu organs.

Each acupressure point corresponds to a specific internal organ or body part. Stimulating these points transmits the stimulation to the corresponding body part, thereby alleviating the discomfort causing insomnia when stimulating acupressure points for good sleep.

Generally, the acupressure points said to be good for insomnia are "Rōkyū" and "Shitsumin."

When you lightly clench your hand, press "Rōkyū," located in the palm of your hand, midway between the tips of your index and middle fingers, with a slightly firm pressure. "Rōkyū" is said to govern mental functions, and stimulating it can relax the whole body and induce a tranquil mood.

"Shitsumin," located in the center of the heel of your sole, can not only be pressed but also stimulated by warming it with moxibustion or a hot water bottle. "Shitsumin" is said to be effective for insomnia caused by minor worries.

For insomnia countermeasures, dim the lights and do this while taking deep breaths 30 minutes to 1 hour before going to bed. Exhale slowly and deeply while pressing the pressure point, and gradually release the pressure as you inhale slowly. Repeat each about 10 times. Good sleep requires relaxing the brain, so don't be too concerned with the exact location of the pressure point; gently stimulate any comfortable spots with light pressure.

What you do after waking up is also important for a good night's sleep!

To get good sleep, increasing wakefulness during the day is also effective. Eating breakfast is important for wakefulness. Many people know that breakfast plays a role in raising body temperature, regulating the day's rhythm, and providing energy to start activities.

Soups can raise body temperature, which may lead to even greater benefits.

Also, "chewing" is effective in creating a sense of rhythm in the day. There are even reports that chewing affects sleep and behavioral patterns. Chewing is also said to have a positive effect on memory, so try to be mindful of it!

Exercise, of course, is an effective way to promote daytime alertness. You don't need to run until you're drenched in sweat. Even a moderate brisk walk is considered effective for daytime alertness.

Summary: Master how to spend a sleepless night

Even on sleepless nights, you can fall asleep if you spend them properly. Many people probably realize, "Oh, I was doing things that kept me from sleeping." If so, please be mindful of it next time. Here's a summary of this article:

• The causes of sleeplessness include stress and caffeine intake.
• What to do on a sleepless night: "Relax with music and scents," "Try foods and drinks effective for sleep."
• Avoid activities that make you use your brain before bed (such as using your smartphone).
• Consider promoting wakefulness in the morning, not just before bed.

Everyone experiences sleepless nights. Trying too hard to sleep will only make it more difficult. In such cases, instead of desperately trying to sleep in bed, try getting out of bed and reading a book until you feel sleepy. That's one option!