Science Proves That Sleep is the Best Medicine

We grew up hearing the saying, "You must go to bed early and wake up early."

However, once we actually become adults, we work late, cling to our smartphones,

toss and turn with too many thoughts, and eventually force ourselves to open our eyes at the sound of the alarm.

If mornings like this continue for several days, it feels as though something is amiss in both body and mind.

That feeling is not just a figment of your imagination.

Sleep deprivation actually affects the entire body.

Immunity, memory, emotional regulation, weight, and even skin.

Sleep is not simply 'time to rest,' but the most important time for the body to repair itself and reorganize.

Then why are we unable to sleep like this? Is it?

Things that disrupt modern people's sleep

The causes of sleep disturbance can be broadly summarized into four categories.

Blue light from smartphones before bed, coffee drunk in the afternoon,

endless thoughts, and irregular sleep times.

If even one of these applies, the quality of sleep is bound to decline.

In particular, blue light is much more powerful than you might think.

Just looking at a smartphone for 30 minutes right before bed suppresses the secretion of melatonin (the sleep hormone) for up to 3 hours.

A situation occurs where the body says it needs to sleep, but the brain mistakes it for daytime.

The same goes for caffeine.

The caffeine in a cup of Americano drunk at 2 PM is half It takes 5 to 7 hours for it to decrease. When you try to fall asleep at 11 PM, caffeine still remains in your body. What happens to your body if you don't sleep? There is a reason why even one night of poor sleep makes you irritable, unable to concentrate, and constantly crave sweets the next day. Sleep deprivation affects the entire body, from the brain to the skin. Of particular note is immunity. According to research, people who sleep 6 hours or less a day are three times more likely to catch a cold than those who sleep 7 hours or more. Sleep is immunity. Also, during sleep, an appetite-stimulating hormone called 'ghrelin' It increases, and the satiety hormone called 'leptin' decreases. This is the reason why you feel particularly hungry and binge eat the day after a lack of sleep. So, how many hours should you sleep? Many people say, "I'm fine with just 5 hours of sleep." However, sleep researchers call this "adapting to sleep debt." In reality, the body is already paying the price, even if you are unaware of the lack. Recommended sleep time based on dry food (general expert recommendations) Adults: 7–9 hours per day Sleep quality: As important as the amount — the percentage of deep sleep is key Sleep cycle: in 90-minute increments Repeat 4~5 times

REM sleep: Increases in proportion as dawn approaches — the earlier you go to bed, the better

Even if you sleep for 8 hours, if you wake up frequently or lack deep sleep,

your body will not fully recover.

If you fall asleep between 2 and 3 AM, the 'composition' of your sleep changes even if the total duration is the same.

Here is why going to bed early is important.

Things you can start doing tonight

It doesn't have to be grandiose.

One small change alters your sleep, and sleep alters your entire day.

💡 TIP 1. Put down your smartphone 1 hour before bedtime

The most effective, yet the thing you least want to do.

Instead, read a paper book or light Try replacing it with stretching.

Blocking blue light alone can advance your sleep start time.

💡 TIP 2. Fix your wake-up time

Fixing your wake-up time before your sleep time is the key to restoring your circadian rhythm.

Let's keep weekends within an hour of weekdays.

💡 TIP 3. Cut out caffeine after 2 PM

Replace coffee with decaffeinated coffee or herbal tea.

You might feel sleepy in the afternoon at first, but

after 2-3 weeks, the evenings will feel much more comfortable.

💡 TIP 4. Make the bedroom a dedicated sleep space

Get TV, smartphones, and work-related items out of the bedroom.

Making the brain learn that the bed is a 'place to sleep' It is important.

💡 TIP 5. Keep naps under 20 minutes.

If you need a nap, do it before 3 PM and do not exceed 20 minutes.

Anything longer than that interferes with nighttime sleep.

Finally — let's allow ourselves some sleep.

For too long, we have equated sleeping little with 'diligence.'

In a culture where saying "I only slept 4 hours because I was busy" is used as proof of conscientiousness,

sleeping well can somehow feel like a lazy thing.

But it is okay to think differently now.

Sleep is not a waste of time, but an investment.

The concentration, stamina, and mood the day after a good sleep are often much better than the results of working all night the day before. There are many.

Let's not steal the time for our bodies to heal themselves.

Tonight, let's try going to bed just 30 minutes earlier than usual.

Leave your smartphone out of bed, turn off the lights, and close your eyes.

That time when you don't have to do anything is actually the time to do the most important things.

💬 How many hours do you usually sleep?

If you have trouble falling asleep or feel tired even after sleeping, try this now.

If you suffer from severe Monday blues, please read the previous post as well 😊

※ The sleep figures in this post are for general reference only; please consult a specialist if you suspect a sleep disorder.

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