[Taisho Pharmaceutical Co., Ltd.] Tropical nights that make it hard to sleep… How can you efficiently restore your brain and body through sleep?
*Taisho Pharmaceutical Co., Ltd.*
Press release: August 26, 2024
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Tropical nights that make it hard to sleep… How can you efficiently recover your brain and body through sleep?
*[Supervised by a doctor] Food, environment, and mindfulness for good quality sleep*
The record heat is making it difficult to sleep at night. Ensuring a comfortable night’s sleep on hot summer nights may be a problem for many people.
In July 2024, Taisho Pharmaceutical Co., Ltd. (Headquarters: Toshima-ku, Tokyo, President: Uehara)
According to a survey conducted online by Shigeru Shigeru among 1,000 men and women in their 20s and older nationwide, they were asked what they do to get a good night’s sleep on summer nights. (519 people), “Leave the fan on” (304 people), followed by “Dark the lights” (235 people), “Leave a regular life” (181 people), and “Leave a fan on late at night.” (235 people). “I don’t eat” (155 people) was the top 5 item.
According to Dr. Akiko Yamashita, a neurologist and MD, to ensure a good night’s sleep on hot summer nights, it’s recommended to eat the right food, maintain an appropriate environment, and adopt a relaxing routine.
Introducing a good sleep technique that incorporates mindfulness thinking, supervised by a doctor.
* [Supervisor] Dr. Akiko Yamashita, physician, neurologist, and medical doctor*
Josuikai Medical Corporation Imamura Hospital, Department of Neurology/Representative of Mindful Health Co., Ltd.
Born in Tosu City, Saga Prefecture. After graduating from Kawasaki Medical University in 1999, he joined the Department of General Medicine. In 2001, joined the Department of Neurology, Fukuoka University Hospital. 2005
Studied abroad at Mayo Clinic Jacksonville Department of Neurology in Florida and researched Parkinson’s disease. 2006 Movement Disorder Received the young researcher award at an international academic conference. In 2007, he became a director of Josuikai Imamura Hospital and worked as a neurologist. 2016
Established Mindful Health Co., Ltd. He advocates a health method called the “Seven Approach,” which is centered around seven elements: mindfulness, well-being, nutrition, exercise, sleep, de-dependence, and habit formation. Currently, he is active in multiple fields including medical treatment, industrial medicine activities, YouTube streaming, and writing.
His books include “Mindfulness is the most powerful drug” (Surr), “Breathing to lose weight” (Futami Shobo), “This way you can sleep soundly without waking up in the middle of the night” (Kyoei Shobo), and “Stay young and energetic until you die”. “How to eat wisely to survive” (Asa Publishing), “The Trap of Bad Habits” (Fusosha Shinsho), “A Book to Quit What You Can’t Quit” (Shogakukan), etc. * “Bathing in the morning sun” is the basis for normalizing the body clock and hormone secretion *
You can adjust your body clock by doing light exercise such as walking while soaking up the morning sun. Open your windows and soak up the morning sun, especially before the sun rises, preferably around 9 a.m. It is most ideal to soak up the sun for about 15 minutes in the morning, so taking a walk during the cooler hours is also recommended. *Eating and nutrition for good quality sleep*
In order to get a good night’s sleep, consciously consuming specific nutrients and taking supplements may be effective.
* Meal timing *
Eating plenty of protein in the morning is thought to promote melatonin production at night. It is a good idea to have a light dinner and avoid eating a full meal. Avoid high-fat meals at night. It puts a strain on your stomach and intestines when you sleep, reducing the quality of your sleep.
* Good and bad things to drink before going to bed *
Avoid drinks containing caffeine before bed. However, even though it contains caffeine, Gyokuro green tea contains theanine, which counteracts the stimulant effect of caffeine, so it is said that if taken in moderation, it will not disturb sleep. Warm, non-caffeinated herbal teas are recommended, and cold drinks can be a burden on the stomach and intestines, so avoid them.
Alcohol temporarily induces drowsiness, so some people drink it to help them sleep, but avoid drinking a nightcap as it can interfere with deep sleep. Alcohol reduces the quality of your sleep, making you more likely to wake up during the night.
* Nutrients and ingredients effective in improving sleep quality * * Promotes recovery from brain fatigue * (*) * Glycine: *
Glycine is said to have the effect of promoting sleep by dilating blood vessels and regulating body temperature. In particular, it is one of the key ingredients for recovery from brain fatigue. A deficiency may cause insomnia. Foods that contain a lot of glycine include shrimp, crab, scallops, beef tendon, chicken cartilage, and pig’s feet.
Glycine is actually sometimes used as a preservative in onigiri sold at convenience stores.
(*) Recovering from brain fatigue refers to improving the quality of sleep. * Taurine that promotes recovery from physical fatigue: *
In addition to glycine, ingesting taurine can be expected to improve the efficiency of physical fatigue recovery. Taurine is a nutrient that has been shown to have the potential to help muscle recovery and relieve fatigue. *) conducted an evaluation of the relationship between changes in physical fitness over an 8-year period and estimated taurine intake in people aged 40 and over, and found that those with a higher estimated taurine intake were able to maintain leg muscle strength. Masu. In addition, it is known to improve liver function and support recovery from internal organ fatigue. Taking taurine is thought to promote recovery throughout the body during sleep.
If you can’t get rid of your fatigue by sleeping, we also recommend actively consuming seafood that contains taurine (especially squid and octopus).
Many supplements that improve sleep quality have glycine as their main ingredient, but glycine is not only said to help the brain and nerves rest, but it is also known to have an effect on cells in organs such as muscles. If it also contains taurine, we can expect a mutually synergistic approach to the brain and body.
*Domoto T, Kise K, Oyama Y, Furuya K, Kato Y, Nishita Y, Kozakai R, Otsuka R.
Association of taurine intake with changes in physical fitness among community-dwelling middle-aged and older Japanese adults: An 8-year longitudinal study.
Front Nutr. 11:1337738, 2024. doi: 10.3389/fnut.2024.1337738.
* GABA calms excited nerves: *
GABA is a type of amino acid called γ (gamma)-aminobutyric acid, which originally exists in the brain and spinal cord of mammals and plays a role as a neurotransmitter. It has the effect of suppressing the sympathetic nervous system, which becomes dominant during activity, relieving psychological stress and promoting smooth sleep. It is abundant in grains, vegetables, and fruits, such as germinated brown rice, tea, cacao, tomatoes, and kimchi.
* Proteins that make neurotransmitters *
Protein, which can be ingested from meat, vegetables, soybeans, etc., is an important nutrient for producing neurotransmitters. Among the components that make up proteins, essential amino acids such as tryptophan, tyrosine, and phenylalanine create neurotransmitters that are essential for transmitting nerve activity.
Tryptophan is a component of serotonin. Serotonin regulates the secretion of noradrenaline and dopamine, and a deficiency tends to lead to depression and anxiety disorders, and it has been suggested that it is related to sleep disorders such as insomnia. Tryptophan is found in large amounts in dairy products, soybean products, fish, nuts, bananas, eggs, and wheat germ.
* Vitamin B6 essential for serotonin synthesis: *
Along with tryptophan, vitamin B6 is also required for the synthesis of serotonin. Vitamin B6 is found in large amounts in brown rice, beef, pork, chicken liver, and lean fish.
* Vitamin B12, which helps the normal functioning of the cranial nerves: * To get a good night’s sleep, it is necessary to stabilize the autonomic nervous system, and normal functioning of the cranial nerves is essential for this. Vitamin B12 supports this function. Vitamin B12 is found in large amounts in shellfish such as clams and red clams, as well as beef, pork, and chicken liver.
* Iron, which is said to be essential for making dopamine: * Dopamine, a neurotransmitter, is mainly distributed in muscles and brings about cheerfulness and energy. If dopamine is secreted well and you are active during the day, you will feel sleepy at night and will be able to fall asleep naturally. Dopamine is synthesized from the components phenylalanine and tyrosine, and iron is used in the process. Iron is divided into two types: heme iron and non-heme iron. Heme iron is found in large amounts in beef, pork, chicken liver, beef, red shellfish, sardines, bonito, tuna, etc., while non-heme iron is found in lentils, natto, and other foods. It is found in large amounts in edamame, komatsuna, hijiki, fried tofu, and salad greens. * Lactucopicrin: *
Lactucopicrin, a component found in lettuce, is known to have the effect of promoting sleep. Eating lettuce especially at night can help you fall asleep better. In the story of a famous British rabbit character that everyone knows, there is a line that goes, “After eating lettuce in the field, he fell asleep,” and this may actually be the effect of Lactucopicrin! ?
* Shigoka that can be taken as supplements or Chinese herbal medicine: * “Shigoka” is a herbal medicine made from the rhizome of the Ezokogi plant. Eleutheroside, the main active ingredient in Shigoka, reduces levels of the stress hormone cortisol and promotes the body’s natural relaxation. This makes it easier to fall asleep and promotes deep sleep.
* “Mindfulness eating” reduces stress and does not put strain on the stomach and intestines *
A recommended way to eat that reduces stress and doesn’t put a strain on your stomach is a meditation using food called “mindfulness eating.” Take a break from looking at your smartphone or thinking about other things while eating, and focus on eating. In the United States, it is also used to treat obesity and diabetes.
Here we will explain how to do it using fish sashimi as an example, which is rich in nutrients such as taurine and protein that are recommended for a good night’s sleep.
After checking your current level of hunger while being conscious of your stomach, shift your consciousness in the order of “eyes → hands → scent → tongue → throat → mouth movements → ears → mind → imagine a story → taste freely.”
First, imagine that today you are eating fish for the first time, and check with your eyes what the sashimi looks like. Pick up the sashimi with your chopsticks, feel its weight, texture, and aroma, and mentally verbalize the sensations that come to mind, such as “It’s shiny” or “The fat looks delicious.”
At first, it’s best to taste it as is without adding anything such as soy sauce. For the first bite, put the sashimi on your tongue and taste it without chewing. Once it has softened to a certain extent, swallow it and feel it in your throat. If it’s hard and you can’t swallow it, don’t force yourself to swallow it; take small portions at a time. When you dip the soy sauce on it and bring it to your mouth for the second time, you will feel the movement of the sashimi being chewed and ground between your upper and lower teeth, and you will hear the sounds that come from the movements inside your mouth. As you eat, notice the feelings and thoughts that arise, such as delicious, fresh, wanting to eat more, liking it, not liking it, being full, etc. Next, visualize the story of the sashimi fish. For example, you can see fishermen dragging fish caught in their nets in the vast ocean, unloading them, and sorting them, or seeing boxes full of live fish on ice, and the fishermen carrying the boxes to market. Fish catches have been decreasing recently, making fish an increasingly valuable food source. We can always go to the supermarket and buy fresh fish to eat, but this is not something we take for granted and is something we are very grateful for. Enjoy the fish with gratitude for the efforts of the fishermen and for their healthy bodies.
For the third sip, feel free to do whatever you want, using all your five senses to feel the aroma, taste, sounds, sensations in your mouth, and thoughts that come to mind. Focus on your food and yourself and enjoy the taste. Then, take two or three breaths and enjoy the aftertaste, and the eating meditation is over.
* How to prepare your sleep environment *
Adjusting your sleep environment is also essential for quality sleep. Create a comfortable sleeping environment by paying attention to the following points.
* Room temperature and humidity *
On summer nights, it is ideal to keep the room temperature between 16 and 25 degrees. Additionally, it is recommended that the humidity be controlled within the range of 40-70%. Too high humidity causes discomfort and can easily disrupt the autonomic nervous system.
* How to choose bedding *
For bedding, choose materials that feel comfortable to the touch and make you feel relaxed. Materials that absorb sweat easily, such as linen or cotton sheets, are suitable. Silk is a natural material, but it is not recommended because it has low moisture absorption and is easily sticky. When it comes to colors, light blue can be said to have a relaxing effect.
*Lighting*
It is thought that it is better to have a completely dark room for optimal sleep. Brain waves are affected by even a small amount of light, so sleeping in a completely dark environment promotes alpha waves.
* scent*
Using relaxing scents such as lavender can help stabilize your brain waves and help you sleep better. It is also important to choose a scent that you like.
* Mindfulness-based pre-sleep routine to get a good night’s sleep * We will explain a recommended pre-sleep routine that incorporates mindfulness methods.
It is recommended to take a bath with lukewarm water (40 degrees Celsius) 2 hours before going to bed. When you go to bed, your core body temperature naturally drops, making it easier to fall asleep. Avoid soaking in hot tubs.
If your emotions run high right before bed, your brain will wake up and your sleep will be shallow. It is important to be quiet and take time to relax an hour before bed. The blue light from computers and smartphones wakes up your brain, so we recommend spending your time writing in a diary under a light or having a calm conversation with your family.
What I would like you to practice after getting under the covers are body scans and breathing techniques, which are related to mindfulness. A body scan is a meditation that focuses on the sensations in your body. You scan your body with your conscious mind, just like you would with a CT scan. Do this for about 10 minutes before going to sleep. By noticing which parts of your body are tense and relaxing those areas, you will be able to get rid of fatigue and get more efficient sleep.
Close your eyes, focus on your breathing, and breathe slowly. Please be careful to exhale slowly. By slowly expelling carbon dioxide, the carbon dioxide concentration in the body is kept constant, leading to relaxation.
Then, turn your attention to your left big toe. Next, turn your attention to your index finger, middle finger, and so on. Then, raise your awareness to the arches, heels, and ankles. Imagine the breath you inhale flowing from your mouth to your left foot.
Then, slowly bring your attention back up, focusing on each part of your foot. Once you reach your calves, shins, knees, thighs, and pelvis, shift your awareness to the big toe of your right foot, and as with your left foot, slowly move your awareness from your toes to your pelvis.
Then, focus your attention on the area just below your belly button and feel your stomach rise and fall as you breathe. Raise your consciousness slightly higher and feel your back hitting the futon. Next, turn your attention to your lungs and heart, and then your shoulders. From there, move your attention up to your palms, forearms, upper arms, shoulders, neck, and throat, then to your face, mouth, nose, eyes, ears, and the top of your head.
Imagine there is a gaping hole at the top of your head, and when you inhale, energy enters through it, and when you exhale, energy comes in through your feet and exits through the top of your head.
A regular lifestyle and an awareness of relaxing and maintaining your nerves and body will improve the quality of your sleep. Please try it out.