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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.
08:22Many people do.
08:24But when you look at your smartphone,
08:26the screen is bright.
08:28When the light enters your eyes,
08:30the body clock shifts.
08:32When 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
08:51secreted from the central nervous system of the brain.
08:56It works on the brain's awakening system
08:59and keeps the brain awake.
09:03By working on anorexia,
09:06we can wake up during the day and work.
09:11On the other hand, at night,
09:14the amount of anorexia decreases.
09:17You can't keep your brain awake,
09:20and you get sleepy.
09:25Anorexia is also secreted
09:27when you're hungry,
09:29or when you see something and enjoy it.
09:31It's also secreted when you're emotional.
09:37Like Tsuzuranuki,
09:39when he looks at his smartphone before going to bed,
09:42he gets emotional.
09:45Anorexia is secreted,
09:47and the brain is awake.
09:51That's why he 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 sleep.
10:03You don't have to go to bed.
10:05If you want to look at your smartphone.
10:07If you want to look at your smartphone,
10:09you can do it in the living room.
10:12You can turn the screen dark,
10:14or switch to night mode.
10:16Does it make a big difference?
10:18It's better.
10:19It's better to turn the screen dark?
10:21After you've finished looking at your smartphone,
10:23you can go to bed
10:26and go to bed.
10:29The first way to sleep soundly.
10:32You can't look at your smartphone in the bedroom
10:35because you get emotional and anorexia.
10:40When you want to look at your smartphone,
10:42you can look at it in another room.
10:45It's important to pay attention to your brain
10:48when you go to bed.
10:52Is there any other way to pay attention to your brain?
10:55Yes, there is.
10:57Like changing into pajamas.
10:59Do you sleep in pajamas?
11:01Yes, I do.
11:04Do you wear pajamas?
11:06I wear pajamas that are soft
11:08and comfortable to wear.
11:10I wear pajamas when I go to bed
11:12or when I take a bath.
11:14I see.
11:15Personally, I like pajamas
11:17that make me feel like I'm going to bed.
11:20I see.
11:24The reason for anorexia
11:26was hidden in the condition of the room
11:28before going to bed.
11:31There is also the brightness of the room.
11:33But you make the room dark.
11:35Yes, I make it dark when I go to bed.
11:37Before going to bed.
11:39It's bright.
11:40It's bright.
11:41This is already too bright.
11:43This is about 800 lux.
11:47Is that so?
11:49If it's too bright,
11:52I feel like the time is wrong
11:54in my brain.
11:56So I shift my body clock.
11:58How bright is the room?
12:01If I can,
12:03it's about XXX.
12:06What is the brightness of a room
12:08that makes you sleep better?
12:12Genki no Jikan is
12:14sponsored by KOWA
12:16to support your health.
12:22What is the brightness of a room
12:24that makes you sleep better?
12:28How bright is the room?
12:31If I can,
12:33it's about 200 lux or 100 lux.
12:36It's enough to read a book.
12:38It's enough to read a book.
12:41How bright is the room
12:43between 100 and 200 lux?
12:48Let's try it.
12:50It's about 450 lux.
12:53Let's turn off the kitchen.
12:57The kitchen is...
12:58Has it changed?
12:59It's about the same.
13:00It's a little different.
13:02It's about 430 lux.
13:04How about the living room in the middle?
13:07It's about 75 lux.
13:11It's about 75 lux.
13:13It's enough to read a book.
13:16How about the light in the middle?
13:20It's about 117 lux.
13:23It's about 117 lux.
13:25It's enough to read a book.
13:27It's enough to read a book.
13:29It's enough to read a book.
13:31It's enough to read a book.
13:34The second way to sleep well.
13:36If you can't sleep well,
13:38the brightness of the room
13:40should be enough
13:42to read a book
13:44before you go to bed.
13:47My living room is quite bright.
13:50There are a lot of LEDs in the room,
13:53so there's a lot of blue light.
13:55If you can adjust it,
13:57you can make it dimmer.
13:59The more blue light there is,
14:01the stronger the effect on the body clock.
14:03I see.
14:06Next, Mr. Iwamoto
14:08who feels drowsy during the day.
14:12This is the result of the measurement
14:14he got in advance during his sleep.
14:19Mr. Iwamoto, is there any problem?
14:22If you look at this,
14:24you can see that the first week
14:26of REM sleep is very long.
14:29Oh, I see.
14:31Do you have any dreams?
14:33I have a lot.
14:35Do you have nightmares?
14:37I have a lot.
14:40I get chased.
14:45Compared to normal sleep,
14:48Mr. Iwamoto's first REM sleep
14:50is longer.
14:53During REM sleep,
14:55he has a lot of dreams.
14:57He is also said to have
14:59nightmares of being chased
15:01by something during REM sleep.
15:05In fact,
15:07if you observe Mr. Iwamoto
15:09during REM sleep,
15:11he moves a lot.
15:13I wonder if he is sleeping well.
15:16I wonder if he is sleeping or not.
15:21He was chased by something.
15:26In addition, Mr. Iwamoto
15:28also had problems with non-REM sleep.
15:32Non-REM sleep is
15:34sleep that is deeper than REM sleep.
15:40There are three levels of deep sleep.
15:43Non-REM sleep is the deepest sleep.
15:48Mr. Iwamoto
15:50has only one non-REM sleep
15:52in one night,
15:54and he has not been able to sleep well.
15:58Why can't he sleep well?
16:02Let's observe Mr. Iwamoto
16:04during REM sleep.
16:09He has problems with the environment
16:11in his bedroom.
16:17What time is it now?
16:19It's past 11 o'clock.
16:22I heard a beep.
16:24Air purifier.
16:26What about the air conditioner?
16:28I don't like the air conditioner,
16:30so I use a fan.
16:32It's been two or three years.
16:34It's hot,
16:36and my head hurts.
16:38It's hot because you don't turn on the air conditioner.
16:40I see.
16:41Mr. Iwamoto says he is not good at the air conditioner.
16:44He seems to have a hard time sleeping.
16:50I think I will wake up
16:52if I don't sleep well.
16:55It's hot.
16:59It was still hot on this day,
17:02so the room temperature was 28 degrees.
17:05He woke up because he had a hard time sleeping.
17:09How about you, Mr. Iwamoto?
17:11The room temperature is too high.
17:13I need to lower my brain temperature
17:15by about 1 degree.
17:17My brain temperature goes down and I sleep.
17:20My brain temperature goes down,
17:22so I sleep.
17:24When the temperature is 28 degrees,
17:26the heat accumulates.
17:29That's why I have a hard time sleeping.
17:34In Mr. Iwamoto's case,
17:36the high room temperature
17:38hinders deep sleep
17:41and makes him feel drowsy during the day.
17:46How good is the room temperature
17:48for deep sleep?
17:52It's about 23 to 25 degrees.
17:55That's pretty low.
17:57It's pretty low.
17:59It's low,
18:01but there is a thing called
18:03thermo-thermal rejuvenation.
18:05The body tries to maintain a constant body temperature.
18:08That's how much you can maintain
18:10a constant body temperature
18:12without any effort.
18:14By effort, I mean sweating,
18:17enlarging the blood vessels,
18:19and releasing heat.
18:21Even if you don't do that,
18:23you can comfortably sleep
18:25at about 24 degrees.
18:27If you turn on the air conditioner,
18:29you can sleep well.
18:33The third way to sleep well is
18:35the room temperature.
18:39Adjust the room temperature
18:41from 23 to 25 degrees
18:43If you have a cold,
18:45make sure you cover yourself well.
18:49Also,
18:50you should be careful
18:52about bad sleeping habits
18:54in the coming cold season.
18:56What are the bad things
18:58you should do during the day?
19:00You don't have to do it.
19:06You should be careful
19:08about bad sleeping habits
19:10in the coming cold season.
19:14Normal people
19:16try to sleep with socks on,
19:18but they can't do thermo-thermal rejuvenation.
19:21The blood vessels open,
19:23and heat is released
19:25to lower the brain temperature.
19:27If you wear socks,
19:29the heat won't escape,
19:31so you'll have trouble
19:33lowering the brain temperature.
19:37So you should sleep with socks on?
19:39Yes.
19:41You shouldn't sleep with socks on.
19:43Even if you have a cold,
19:45you should take them off
19:47when your feet are warm.
19:50It's going to be cold soon.
19:52When it's too cold,
19:54is it better to raise
19:56the temperature to some extent?
19:58Yes.
19:59If it's cold,
20:01you can use a futon,
20:03so it's not a problem.
20:05It's just right
20:07to put it on.
20:10To get a good night's sleep,
20:12you need to be careful
20:14about what you do during the day.
20:16Here are the ingredients
20:18of the next capsule.
20:20Open!
20:22What are the bad things
20:24you do during the day
20:26when you're taking a break from work?
20:29First,
20:30Tsuzuranuki-san
20:31had a bad night's sleep
20:33because he looked at his phone
20:35before going to bed.
20:38In fact,
20:39he also had a habit
20:41of having a bad night's sleep.
20:43What did Sakurai-sensei point out?
20:46He takes a long nap.
20:48What?
20:49One hour?
20:50He's taking a nap, isn't he?
20:52Yes, he's sleeping for an hour.
20:54If you stop taking a nap,
20:56you can sleep right away at night.
20:58He's sleeping here,
21:00so he can't sleep at night.
21:03Tsuzuranuki-san
21:04has been taking a nap
21:06for about an hour,
21:08which is also a sign
21:10of a bad night's sleep.
21:13I've heard that
21:15you should take a nap.
21:17That depends on
21:19how much sleep you have.
21:21So you shouldn't sleep at night?
21:23No, you shouldn't.
21:25I see.
21:26How long should you take a nap?
21:28About 20 minutes.
21:3020 minutes?
21:31If you go to bed at night,
21:33you'll have a bad night's sleep.
21:36If you take a nap for more than 20 minutes,
21:39you'll have the worst
21:41possible night's sleep.
21:43You'll feel dizzy
21:45and tired.
21:47You'll have a bad night's sleep.
21:53You should take a nap
21:55when you need to sleep
21:57and wake up within 20 minutes.
21:59I see.
22:01Next,
22:03Mr. Iwamoto
22:05couldn't get a good night's sleep.
22:09In fact,
22:11one habit
22:13led to a bad night's sleep.
22:15Can you guess
22:17what the problem is?
22:23Mr. Iwamoto
22:25couldn't get a good night's sleep.
22:27In fact,
22:29one habit
22:31led to a bad night's sleep.
22:33Can you guess
22:35what the problem is?
22:37Do you drink coffee
22:39instead of coffee break?
22:41I like coffee.
22:43I drink coffee
22:45from morning to night.
22:47How about caffeine?
22:49Caffeine blocks
22:51the adenosine
22:53that induces sleep.
22:55It has an awakening effect.
22:57Caffeine
22:59takes a long time
23:01to break down.
23:03It takes 5 hours to break down.
23:07Caffeine in coffee
23:09hinders
23:11the adenosine
23:13that induces sleep
23:15and makes you feel sleepy.
23:17Caffeine
23:19takes 3 to 7 hours
23:21to break down
23:23even though
23:25caffeine in coffee
23:27takes 5 hours to break down.
23:29Mr. Iwamoto
23:31drank coffee at 7.30 p.m.
23:33He was affected by caffeine
23:35at midnight
23:37and had a bad night's sleep.
23:41It's better not to drink coffee
23:43after 6 p.m.
23:45I see.
23:47To get a good night's sleep,
23:49don't drink coffee
23:51after 6 p.m.
23:54Caffeine is also
23:56in black tea and green tea.
23:58Be careful.
24:00You've done a lot of
24:02bad things.
24:04Is there anything
24:06you should do in your day?
24:08I should do something
24:10in my day.
24:12If I do something in my day,
24:14I can sleep at night.
24:16If I sleep at night,
24:18I can do something in my day.
24:20That's the most important thing.
24:22Tennis.
24:24I can sleep well
24:26when I play tennis.
24:28I use my brain a lot
24:30when I exercise.
24:32I don't have to exercise
24:34as hard as an athlete.
24:36I try to use stairs
24:38instead of escalators.
24:40I try to exercise
24:42as much as I can.
24:44Is it okay to exercise?
24:46Yes, I think so.
24:48Thank you for your time today.
24:50Thank you very much.
24:54Next time,
24:56we'll talk about diabetes.
24:58We'll find out
25:00how to get rid of diabetes.
25:02I'm so excited.
25:04I'm so excited.
25:08We'll also find out
25:10how to get out of diabetes.
25:14Have a good day
25:16and see you next week.
25:18This program is brought to you
25:20by KOWA,
25:22supporting your health.