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While yawning is often associated with being sleepy or bored, I'm sure many of you have experienced "uncontrollable yawning" or "frequent yawning" even when you don't feel sleepy.
Some of you might even be worried, thinking, "Could this be a sign of illness?"
This article explains the causes and prevention methods for uncontrollable yawning, not only from the perspective of natural physiological phenomena but also from the perspective of underlying medical conditions.
The Role of Yawning
Yawning refers to the act of taking a deep breath for several seconds while opening the mouth wide, and it is said that people yawn about 7 to 8 times a day.
The prevailing theory is that yawning has an awakening effect, helping to wake us up, and also plays a role in increasing blood flow to send fresh blood to the brain.
Conversely, yawning is also said to occur when transitioning from wakefulness to sleep, or to have a relaxing effect by releasing tension.
In other words, while many aspects of yawning's role are still not fully understood, it is believed to act as a switch that changes the brain's state, such as wakefulness, sleep, tension, and relaxation.
Causes of Yawning
In reality, the exact cause of yawning has not yet been clearly elucidated.
Among the theories considered most plausible is that yawning occurs when the paraventricular nucleus, located within the hypothalamus (a part of the brain that regulates the autonomic nervous system), issues a command.
So, at what times does yawning typically occur?
Sleep Deprivation
Yawning is thought to occur when the brain switches from a sleeping state to an awakened state. Because yawning produces beta waves, which are associated with wakefulness, yawning when sleep-deprived helps to shake off sleepiness.
It also tends to occur easily at times when you absolutely cannot fall asleep, such as while driving or in a meeting. This is thought to be the brain's way of trying to shift from a sleepy state to a more alert state.
Furthermore, people often feel sleepy when they are bored, so yawning is common in boring situations.
Lack of Oxygen
If you're yawning even when not sleepy, your brain might be experiencing a lack of oxygen. A lack of oxygen in the brain means that you're not taking in enough oxygen through breathing, and the brain isn't receiving enough oxygen.
The oxygen concentration in the ambient air is usually about 21% (*). When many people gather in a crowded train or a closed room, the oxygen concentration becomes lower, and breathing tends to become shallow. While this is not an issue for short periods, it can lead to a state of oxygen deficiency over longer periods, which is believed to be a cause of yawning.
Lack of oxygen is not uncommon and can happen to anyone. Also, the amount of yawning can increase due to physical conditions such as anemia or motion sickness.
Yawning allows for a greater intake of oxygen, so it can be considered a physiological phenomenon that attempts to compensate for a lack of oxygen.
*Reference: Prevention of Oxygen Deficiency and Carbon Monoxide Poisoning | Ministry of Health, Labour and Welfare
Brain Temperature Regulation
Furthermore, there is a theory that yawning cools the brain by drawing in air through the mouth and nose, thereby regulating its temperature.
The optimal brain temperature is around 37 degrees Celsius, but if the brain's temperature rises due to stress, anxiety, or poor physical condition, it can lead to functional impairment. It is said that yawning becomes more frequent to prevent this.
What is "raw yawn"?
In addition to regular yawns that occur when you are sleepy, which are said to have effects such as lowering brain temperature and promoting brain alertness, there is also something called a "raw yawn" that occurs even when you are not sleepy.
Raw yawns often occur when you are feeling tense or unable to concentrate.
Since the cause of yawning is not fully understood, the cause of raw yawning is also unknown, but one theory suggests that, unlike yawns that relieve sleepiness, raw yawns may be a sign of illness.
Is raw yawning a sign of illness?
If you are not sleepy but frequently experience "raw yawns," it could be a sign of illness. If you have any of the corresponding symptoms and feel that your "raw yawns" have suddenly increased, you may be on the verge of developing an illness or may already have one, so please seek medical attention immediately.
Cerebral Infarction (Stroke)
Cerebral infarction is a disease in which blood vessels supplying oxygen and nutrients to the brain become blocked, causing damage to the brain.
Since different parts of the brain have different functions, the symptoms vary depending on the affected area, but generally, symptoms such as motor and sensory paralysis of the limbs, difficulty speaking, impaired attention, and dizziness occur.
Brain Tumor
A brain tumor is a disease where a tumor develops inside the skull.
Because the tumor compresses the brain, it can cause various functional impairments, leading to similar symptoms as a cerebral infarction. Furthermore, brain tumors can make blood vessels more prone to blockages, increasing the risk of concurrent cerebral infarction.
Anemia, Low Blood Pressure, Angina Pectoris
The brain maintains its normal function through oxygen and nutrients carried by the blood.
Therefore, conditions such as anemia (a state where the blood lacks red blood cells), low blood pressure (a state where blood does not circulate sufficiently due to a drop in blood pressure), and angina pectoris (a state where the coronary arteries surrounding the heart narrow, making blood flow difficult) can cause abnormalities in the brain. Generally, symptoms include pale mucous membranes of the eyes and nails, lightheadedness, fatigue, and shortness of breath.
While anemia and low blood pressure can sometimes be tolerated, it is important not to leave them untreated and to seek improvement.
Sleep Apnea Syndrome (SAS)
Sleep Apnea Syndrome (SAS) is a condition where breathing temporarily stops or becomes shallow during sleep.
During sleep, a lack of breathing or shallow breathing causes a drop in oxygen levels, leading to a state of oxygen deprivation for both the brain and body, thus impairing sleep quality. Consequently, even if you ensure enough sleep and believe you are sleeping soundly, your brain may not be getting enough rest, leading to an unnoticed state of sleep deprivation.
If you experience frequent yawning or unbearable daytime sleepiness, it's a good idea to review your bedding and sleep environment. Improving sleep quality can help alleviate sleep apnea syndrome and potentially lead to more satisfying sleep.
Other
In addition to the four diseases mentioned above, conditions such as migraines, heatstroke, motion sickness, and menopausal symptoms can also increase the frequency of "raw yawns."
Do not dismiss it as just a "raw yawn"; if you have any of these symptoms, please consult a medical institution.
Preventative Measures for "Raw Yawn"
For some people, frequent "raw yawns" can affect their daily lives. In such cases, there are primarily five ways to prevent "raw yawns."
- Sleep
- Moderate Exercise
- Deep Breathing
- Iron Intake
- Consult a Medical Institution
Sleep
The most common cause of frequent yawning is sleep deprivation. Even if you don't feel sleepy, you might actually be sleep-deprived.
If you lack sleep and feel drowsy during the day, try to extend your sleep duration or take a nap. This is because there's a close relationship between sleep deprivation and daytime performance; it's said that "two weeks of 6-hour sleep is equivalent to the brain performance of an all-nighter."
However, even if you ensure sufficient sleep time, there are cases where poor sleep quality leads to sleep deprivation. Conversely, if sleep quality is high, you can efficiently rest your body and brain even with less sleep, maintaining a clear head the next morning. This can lead to benefits such as increased concentration and a stable mental state without irritability, contributing to better work performance.
Unsuitable bedding or an uncomfortable sleep environment can reduce sleep quality. Therefore, consider using pillows and mattresses that promote deep sleep, and pay attention to your bedroom environment.
For tips on choosing pillows and mattresses, please refer to the articles below.
How to Choose a Pillow to Improve Sleep Quality: Criteria for Making a Regret-Free Choice
Wake Up Refreshed?! How to Choose the Right Mattress to Improve Your Quality of Life
Moderate Exercise
Staying in the same position for extended periods due to desk work or gaming can lead to poor blood circulation, preventing oxygen from reaching all parts of the body, which then causes yawning. To promote blood flow, stand up frequently and incorporate stretching or light exercise.
Incorporating moderate exercise into your daily life to relax your muscles can also improve your sleep, helping to alleviate sleep deprivation.
Deep Breathing
Deep breathing allows you to take in more oxygen, making it effective in preventing yawns caused by lack of oxygen.
Slowly inhale through your nose as your belly expands, and slowly exhale through your mouth as your belly contracts. Repeating this abdominal breathing about 10 times can help oxygen circulate throughout your body and alleviate the state of oxygen deficiency.
Since breathing tends to become shallow when you are concentrating on something, try to incorporate this during breaks from work.
Iron Intake
When iron is deficient, the amount of "hemoglobin," which is responsible for transporting oxygen in the body, decreases, making one prone to anemia. Anemia can lead to symptoms such as headaches, fatigue, stiff shoulders, shortness of breath, and dizziness, as oxygen does not adequately circulate to all cells in the body. To prevent anemia, consciously consume iron-rich foods.
The target iron intake for adult men is said to be 7.5mg to 1mg per day. This equates to about 100g of chicken liver or 200g of clams. If it's difficult to get enough through diet, consider taking iron supplements or tablets.
However, excessive iron intake can have adverse effects, so aim for the appropriate amount.
There are two types of iron: "heme iron," which is easily absorbed by the body, and "non-heme iron," which is less absorbed. To get a sufficient amount of iron, it is important to consume both in a balanced way.
Additionally, absorption is said to increase when consumed with foods containing protein and vitamin C.
Foods rich in heme iron include dried sardines, liver, shijimi clams, asari clams, scallops, and oysters, while foods rich in non-heme iron are said to be komatsuna (Japanese mustard spinach), edamame, mizuna (Japanese mustard greens), spinach, sunny lettuce, and broccoli.
Consult a Medical Institution
If yawning does not improve after trying the methods described above, consulting a neurosurgery or neurology department is also an option.
If you are concerned about symptoms other than yawning, such as dizziness, numbness in your limbs, unsteadiness, or slurred speech, a brain disorder may be present.
Perhaps you are not getting enough deep sleep?
While yawning has various roles and can potentially be a sign of illness, the first step is to focus on addressing sleep deprivation.
Recently, more people are prioritizing sleep quality over sleep duration. If your sleep quality is poor, you might inadvertently be sleep-deprived even if you think you're sleeping soundly.
Therefore, it is necessary to create a sleep environment that allows for deep sleep. Adjust the temperature and humidity of your bedroom, and use bedding that promotes deep sleep.
