健康カプセル！ゲンキの時間 2024年10月20日 最新！睡眠科学で眠りの悩みを解決！
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TVTranscript
00:00The night is getting longer and longer in the fall.
00:06Everyone, are you sleeping soundly?
00:10I can't sleep at night.
00:13I can't sleep.
00:15I wake up right away.
00:17I wake up when I sleep for a few hours in the middle of the night.
00:20When I wake up in the morning, I feel like my body is getting tired.
00:26Many people are worried about their sleep.
00:31If you have a problem with your sleep,
00:34not only will your performance in the daytime decrease,
00:39but the risk of heart disease and stroke will be 2.1 times.
00:44In addition, the risk of dementia will be 2.9 times higher.
00:52Mr. Sakurai of Tsukuba University,
00:55who studies the world's top level of sleep,
01:02I found a substance called olecine.
01:06I found this, and my understanding of sleep mechanisms has deepened in recent years.
01:14The discovery of olecine, a substance related to sleep,
01:18is said to be an important discovery, including the Nobel Prize winner.
01:23By understanding the function of olecine and the internal clock,
01:27we can solve the problem of sleep.
01:31So this time, based on the latest sleep science,
01:35we will solve the problem of sleep.
01:41A thorough examination of the state of the brain with a brainwave detector.
01:48Everyone tends to do it.
01:50NG behavior that worsens sleepiness.
01:53In addition, how to sleep soundly, as found in the latest research?
01:58I want to know this.
02:00You need to lower the temperature of the brain.
02:02About 1 degree.
02:0323 to 25 degrees is the best.
02:07A simple hypnotic technique that can be done from tonight.
02:12It is better for sleep to live like this.
02:19Health Capsule.
02:21Genki no Jikan.
02:24Good morning.
02:26The theme of the morning is,
02:27Bad sleepiness.
02:28Wake up in the middle of the night.
02:30Improved by the latest research.
02:32The problem of sleep.
02:35Mr. Sakashita.
02:36Do you have a problem with sleep?
02:38I'm fine now.
02:40I used to sleep a lot.
02:43When I woke up, I didn't feel tired.
02:48Do you have a problem?
02:49I have a problem.
02:50I can sleep anywhere.
02:52When I didn't sleep much at night,
02:54I used to take a nap.
02:57Ms. Kurihara.
02:58Do you have a problem?
02:59I have a problem.
03:00Basically, I have a good mood.
03:02I wake up immediately with a little sound.
03:06I can sleep right away.
03:08I have a cat.
03:10When the cat moves, I wake up with a sound.
03:15Do you have a problem with sleep?
03:18Yes.
03:19The person who will explain today is
03:22Mr. Sakurai, a specialist in sleep research.
03:24Nice to meet you.
03:25Nice to meet you.
03:27Mr. Sakurai.
03:28I think sleep helps you get tired.
03:32What other roles do you play?
03:34I fix memories.
03:40I get rid of waste.
03:44I get rid of amyloid beta,
03:48which is one of the causes of cognitive impairment.
03:52I also take care of my immune system.
03:56I see.
03:57Sleep is such an important role.
04:01The Ministry of Health, Labour and Welfare recommends
04:04sleeping for more than 6 hours.
04:07However, half of people in their 40s and 50s
04:10only sleep for less than 6 hours.
04:13This is the result of the survey.
04:19Let's open today's health capsule table.
04:23Is it okay to use a smartphone before going to bed?
04:27What is the method to get a good night's sleep?
04:32Today's guests are Mr. Sakurai,
04:34Ms. Suzuranuki and Mr. Iwamoto,
04:37who have a problem with sleep.
04:40Nice to meet you.
04:42You have a problem with sleep.
04:44Ms. Suzuranuki, what is it?
04:47I have a bad sleeping habit.
04:49I can't sleep well when I'm in bed.
04:51Do you do that every day?
04:53Yes, every day.
04:55I can't sleep well when I think about it.
04:58How about you, Mr. Iwamoto?
05:00I have a bad sleeping habit every day.
05:04I feel like I'm not sleeping well.
05:07You feel like you're not sleeping well.
05:09Yes, I always feel like I'm spacing out.
05:13I see.
05:15Everyone has a problem with sleep.
05:19In order to solve it,
05:21we conducted a test to measure the brain wave during sleep.
05:30The brain wave is the most important indicator.
05:33If you look at the brain wave,
05:35you can see what the state of sleep is like.
05:40There are REM sleep and non-REM sleep in the state of sleep.
05:47This is repeated alternately.
05:52This is a general measurement of sleep.
05:55The vertical axis is the stage of sleep.
05:57The horizontal axis is the time of sleep.
05:59The top is the state of awakening.
06:01The bottom is REM sleep.
06:03The bottom is non-REM sleep.
06:06It is common to repeat non-REM and REM four or five times a night.
06:12Ms. Suzuranuki has a bad sleeping habit.
06:15We measured the brain wave during sleep.
06:21As you can see,
06:26compared to general sleep,
06:30she doesn't seem to be able to sleep at first.
06:33She has a bad sleeping habit.
06:35Can I ask you a question?
06:36Yes, please.
06:37It takes a long time to fall asleep after entering the futon.
06:43It takes two hours to fall asleep.
06:46I thought I was going to sleep.
06:49I thought I couldn't sleep.
06:52But I closed my eyes so that I wouldn't wake up.
06:58What is the mechanism for not falling asleep?
07:03We found out when we observed the state of sleep.
07:09Is it already dark?
07:12Yes, the room is pitch black.
07:17Then...
07:21She's doing something.
07:24She can't sleep.
07:27She always puts her smartphone next to the pillow.
07:33She can't sleep, so she plays with her smartphone.
07:37What does she watch?
07:39Videos.
07:43Then she puts her smartphone down and tries to sleep again.
07:5020 minutes later.
07:54She's watching videos again after 20 minutes.
07:56I can't sleep.
07:58You can't sleep if you watch videos.
08:00I can't sleep if I watch videos.
08:03Then she tries to sleep again,
08:06but she keeps looking at her smartphone.
08:11She finally fell asleep after two hours.
08:17Do you care about your smartphone?
08:21Yes.
08:22A lot of people do.
08:24When you look at your smartphone, the screen is bright.
08:28But when you look at the light, your body clock is off.
08:33When information comes in from your smartphone,
08:35you have to wake up.
08:39For example, if you have anorexia,
08:43it means you can't sleep.
08:48Anorexia is a brain substance secreted from the central nervous system of the brain.
08:56It works on the brain's awakening system
08:59and keeps the brain awake.
09:03In other words, thanks to anorexia,
09:06we can wake up during the day and work.
09:11On the other hand, at night,
09:14the amount of anorexia decreases,
09:17and we can't keep our brain awake,
09:20and we fall asleep.
09:25Anorexia also occurs when we are hungry,
09:29or when we enjoy something.
09:31Anorexia also occurs when we are emotional.
09:38Like Ms. Tsuzuranuki,
09:40when she looks at her smartphone before going to bed,
09:42she gets emotional.
09:45Anorexia continues to occur,
09:47and the brain is awake.
09:51That's why she can't sleep.
09:56It's hard not to look at your smartphone at all.
09:59I don't think I can stop looking at my smartphone when I go to bed.
10:03You don't have to go to bed, right?
10:05Oh, if you want to look at it.
10:07If you want to look at it, you can do it in the living room.
10:12You can darken the screen or switch to night mode.
10:15Does that make a big difference?
10:17It's better.
10:18Is it better to darken the screen?
10:21After you've seen enough,
10:23you can go to bed and go to bed.
10:27Oh, I see.
10:29The first way to get a good night's sleep.
10:32It's impossible to look at your smartphone in the bedroom
10:35because you get emotional and anorexia occurs.
10:40When you want to look at it,
10:41you can look at it in another room, such as the living room.
10:44It is important to pay attention to the brain
10:48when you go to bed.
10:52Is there any other way to pay attention to the brain?
10:55Yes, there is.
10:57You can change into pajamas.
10:59Oh, you can sleep in pajamas.
11:01Yes, it's a working mode when you're wearing clothes.
11:05Do you wear pajamas?
11:07When I go to bed,
11:09I try to wear something that has a soft texture
11:12or that I can wear and relax.
11:15Personally, if you wear pajamas,
11:17you can go to sleep.
11:21I see.
11:23In addition, the cause of anorexia
11:26was hidden in the condition of the room before going to bed.
11:31There is also the brightness of the room.
11:33But the room is dark, isn't it?
11:35Yes, it's dark when you go to bed.
11:37Before going to bed.
11:38Oh, it's bright.
11:40It's bright.
11:41This is already too bright.
11:43This is probably about 800 lux.
11:47Oh, really?
11:49If the room is too bright,
11:51the brain will feel that the time is wrong,
11:56so the internal clock will shift.
11:58How bright is the room?
12:01If possible, it's about XXX.
12:04About XXX.
12:06What is the brightness of a room that makes you sleep better?
12:10We will send you the time of energy
12:12with the support of COA,
12:14which supports your health.
12:19What is the brightness of a room that makes you sleep better?
12:25How bright is the room?
12:28If possible, it's about 200 lux or 100 lux.
12:33It's enough to read a book.
12:35It's enough to read a book.
12:37It's enough to read a book.
12:41What is the brightness of a room that makes you sleep better?
12:48Let's try it.
12:49Now, it's about 450 lux.
12:53Do you want to turn off the kitchen?
12:57If you turn off the kitchen...
12:58Has it changed?
12:59Yes, the sound has changed.
13:00Oh, it has changed a little.
13:02It's about 430 lux.
13:04And the living room in the middle.
13:07It's about 75 lux.
13:11Oh, it's about 75 lux.
13:13It seems that it can be a little brighter.
13:16It's about 100 lux.
13:17What about this?
13:18It's about 117 lux.
13:24It's about 117 lux.
13:25It's about this much.
13:28It's about this much.
13:29It's better to live with this much.
13:32I see.
13:34The second way to sleep well.
13:36If you can't sleep well,
13:39you should prepare to sleep with the brightness of the room
13:42so that you can read a book as much as possible 2 or 3 hours before you go to bed.
13:48My living room is quite bright.
13:50The current light has a lot of LEDs,
13:53so there's a lot of blue light.
13:56If you can adjust it, you can make it dimmer.
13:59The more blue light there is, the stronger the effect on the clock.
14:03I see.
14:06Next is Mr. Iwamoto, who says that he gets sleepy in the middle of the day.
14:13Here is the measurement result of his sleep.
14:19Mr. Iwamoto, do you have any problems?
14:22If you look at this alone,
14:24the REM sleep of the first week is very long.
14:29I see.
14:31Do you have any dreams?
14:33I have a lot of dreams.
14:36Do you have nightmares?
14:37I have a lot of nightmares.
14:38Nightmares?
14:39Yes.
14:40I often get chased.
14:45Compared to general sleep,
14:48Mr. Iwamoto has a long REM sleep.
14:53He often has nightmares during REM sleep.
14:57He also has nightmares of being chased by something.
15:01It is said that he has nightmares during REM sleep.
15:05I see.
15:06If you actually observe Mr. Iwamoto's REM sleep,
15:12He's moving.
15:13He's moving.
15:14Maybe that's why he's sleeping.
15:17It's like whether he's sleeping or not.
15:22He was in a state of being chased by something.
15:26In addition, Mr. Iwamoto also had a problem with non-REM sleep.
15:33Non-REM sleep is a sleep that is deeper than REM sleep.
15:39There are three levels of deep sleep.
15:43Non-REM sleep is the deepest sleep.
15:48Mr. Iwamoto has only one non-REM sleep in a night.
15:53It was found that he couldn't sleep well.
15:58Why can't he get a deep sleep?
16:02Let's observe how he sleeps.
16:09He found a problem with the environment in his bedroom.
16:17What time is it now?
16:19It's past 11 o'clock.
16:23I heard a beep.
16:24A fan?
16:25Yes, a fan.
16:26What about the air conditioner?
16:27I don't like the air conditioner.
16:30So, a fan.
16:31A fan.
16:32It's already 2 or 3 o'clock.
16:35I'm hungry.
16:38I can't turn on the air conditioner.
16:41Mr. Iwamoto doesn't like the air conditioner.
16:44He seems to have a hard time sleeping.
16:51I wake up when I can't sleep.
16:55It's hot.
16:59It was still hot on this day, so the room temperature was 28 degrees.
17:04He woke up because he couldn't sleep.
17:08How about you, Mr. Iwamoto?
17:10The room temperature is too high.
17:13I need to lower the temperature of my brain by 1 degree.
17:17My brain temperature goes down and I sleep.
17:19I maintain the low temperature, so I can sleep.
17:24When the temperature is 28 degrees, the heat accumulates.
17:29That's why I can't sleep.
17:31In Mr. Iwamoto's case,
17:33the high room temperature during sleep hindered him from deep sleep.
17:38This led him to feel drowsy during the day.
17:45So, how high is the room temperature for a good night's sleep?
17:51It's about 23 to 25 degrees.
17:53That's low.
17:55It's pretty low.
17:57It's low.
17:59It's low.
18:00It's low, but there's a thing called thermotherapy.
18:05The body tries to maintain a constant body temperature.
18:09That's how much you can maintain a constant body temperature without any effort.
18:14Effort means sweating,
18:17enlarging the blood vessels,
18:19and releasing heat.
18:21Even if you don't do that,
18:23you can stay comfortable at about 24 degrees.
18:27If you turn on the air conditioner,
18:29you'll be able to sleep better.
18:33The third way to get a good night's sleep is room temperature.
18:39Adjust the room temperature from 23 to 25 degrees.
18:43If you have a cold, make sure to cover yourself with a blanket.
18:49In addition,
18:50you should be aware of the cold season.
18:53It's a surprising habit that makes your sleep quality worse.
18:56And what is the NG action during the day?
19:00You don't have to do it.
19:06You should be aware of the cold season.
19:09It's a surprising habit that makes your sleep quality worse.
19:14Normal people try to sleep with socks on,
19:18but they can't do heat dissipation.
19:20The blood vessels open,
19:23and heat is released from there to lower the temperature of the brain.
19:26So if you wear socks,
19:28the heat won't escape,
19:30and you'll have trouble lowering the temperature of your brain.
19:36So you should sleep with socks on?
19:38You should sleep with socks on.
19:41It's a NG to sleep with socks on.
19:44Even if you have a cold,
19:46you should take them off when your feet are warm.
19:50It's going to get cold.
19:52When it's too cold,
19:54is it better to keep the temperature up?
19:57Yes.
19:58If it's cold, you can use a blanket.
20:01I see.
20:02There's no problem with that.
20:05It's good to sleep with socks on.
20:08That's important.
20:11In order to sleep well at night,
20:13you should be aware of the NG action during the day.
20:17Here are the ingredients for the next health capsule.
20:20Open!
20:22What are the NG actions you do during the day,
20:25especially when you're taking a break from work?
20:29First, Tsuzuranuki-san,
20:31who had a bad hangover from looking at his phone before going to bed.
20:35Here is his daily schedule.
20:38In fact, he had a habit of having a bad hangover during the day.
20:43What did Sakurai-sensei point out?
20:46He takes a long nap.
20:48What?
20:49For an hour?
20:50He's taking a nap.
20:52Yes, he's sleeping for an hour.
20:54If you don't take a nap, you'll be able to sleep right away at night.
20:58He's sleeping here, so he can't sleep at night.
21:01That's right.
21:03Tsuzuranuki-san has been taking a nap for about an hour,
21:07which is also linked to his bad hangover.
21:13I've heard that it's better to take a nap.
21:17In my case, people who don't get enough sleep are my base.
21:22So it's better not to sleep at night?
21:24Yes, it's better not to sleep at night.
21:26How long should I take a nap?
21:2920 minutes.
21:3020 minutes?
21:31If you take a nap until N3,
21:33you'll have trouble sleeping at night.
21:37If you take a nap for more than 20 minutes,
21:39you'll fall into the deepest state of non-sleep sleep, N3.
21:43When you wake up, you'll feel drowsy,
21:45your body will feel dull,
21:47and you'll have trouble sleeping at night.
21:53Take a nap when you don't get enough sleep,
21:56and try to wake up within 20 minutes.
21:58I see.
22:03Next is Mr. Iwamoto, who hasn't been able to sleep deeply.
22:08In fact, a certain habit has led to his poor sleep quality.
22:14Do you know what the problem is?
22:23Mr. Iwamoto, who hasn't been able to sleep deeply.
22:26In fact, a certain habit has led to his poor sleep quality.
22:31Do you know what the problem is?
22:37Coffee break is when you drink coffee.
22:40I like coffee.
22:42I drink coffee from morning to night.
22:44How long does caffeine last?
22:48Caffeine has the ability to block adenosine,
22:51which induces sleep,
22:54and it has an awakening effect.
22:56Another thing is that caffeine takes a long time to break down in the body.
23:02It takes about five hours to break down.
23:05That long?
23:07Caffeine, which is contained in coffee,
23:09hinders the work of adenosine, which leads to sleep,
23:13and makes it difficult to feel sleepy.
23:17In addition, caffeine has an individual difference in breaking down,
23:21but it is said that even after 3 to 7 hours, half of it remains.
23:26If the effect of caffeine is halved in 5 hours,
23:30Mr. Iwamoto drinks coffee around 7.30 p.m.
23:34Even at midnight, he was affected by caffeine,
23:37which made his sleep quality worse.
23:41It's better not to drink coffee after 6 p.m.
23:44After 6 p.m.?
23:46I see.
23:48To get a good night's sleep,
23:50don't drink coffee after 6 p.m.
23:54Also, caffeine is contained in black tea and green tea,
23:58so be careful.
24:01I think there were a lot of NG codes,
24:03but is there anything you should do during the day?
24:06What I should do?
24:08I should exercise during the day.
24:11If I exercise properly, I can sleep at night,
24:15and if I sleep well at night, I can exercise during the day.
24:19So I should exercise.
24:21That's the most important thing.
24:23Tennis.
24:24I can sleep well when I play tennis.
24:26I move my body when I play tennis.
24:29I use my brain a lot when I exercise.
24:31I don't think you need to exercise as hard as an athlete.
24:36Instead of an escalator, use stairs.
24:41Try to exercise like that.
24:44Is that okay?
24:46I think it's okay.
24:48Thank you very much, Mr. Sakurai.
24:50Thank you very much.
24:53Next time, we'll talk about diabetes.
24:58The latest technology reveals the reason for diabetes.
25:02I'm very excited right now.
25:05I'm very excited.
25:08And how to get out of diabetes.
25:13See you next week.
25:18Genki no Jikan was brought to you by KOWA.