Adults should sleep at least six hours per day, with lack of sleep causing different health risks for each age group, according to the latest edition of sleep guidelines compiled by the Health, Labor and Welfare Ministry.
The 2023 edition of “Sleep Guidelines for Health Promotion” — revised for the first time since 2014 — presents various recommended lengths of sleep by age group.
The guidelines advise adults to sleep six hours or more a day. Using their days off to try and make up for lack of sleep during the weekday can incur the risk of damaging their health, it also said. As well, the report recommended nine to 12 hours of sleep for elementary school students, and eight to 10 hours of sleep for junior and senior high school students. On the other hand, the elderly are cautioned to not spend more than eight hours in bed sleeping or taking naps for long hours as that increases the risk of death.
Sleep deprivation among children has been reported to lead to obesity, depression and poor academic performance, the report pointed out, and provided recommended amounts of sleep by age group in detail. For example, 11-14 hours for children age 1 to 2, and 10-13 hours for children age 3 to 5. The report also noted that children should not make it a habit to stay up late at night or sleep late in the morning.
Aerobic exercise, such as walking, and taking a bath one to two hours before going to bed will help people fall asleep better, according to the guidelines. Keeping the bedroom as dark as possible will also help people sleep well.
In addition, the report stated that daily caffeine consumption should be less than 400 milligrams, roughly equivalent to four cups of coffee, and people should refrain from eating just before going to bed.
Japanese people sleep an average of seven hours and 22 minutes a night, the shortest among 33 countries surveyed by the Organization for Economic Cooperation and Development in 2021. Since sleep deprivation increases the risk of cerebral and cardiovascular diseases and depression, the health ministry decided to provide a standard for sleep improvement.
Keeping the bedroom as dark as possible will also help people sleep well. In addition, the report stated that daily caffeine consumption should be less than 400 milligrams, roughly equivalent to four cups of coffee, and people should refrain from eating just before going to bed.
The ministry is recommending that adults aim to sleep a minimum of six hours a day, while infants up to the age of two should get between 11 and 14 hours every day, elementary school children up to 12 hours and junior and senior high pupils between eight and 10 hours every night.
"There has been speculation about the reasons for why people in Japan sleep less, but there is no definitive, scientific answer," he told DW. "My theory is that it is linked to Japan's fundamental values and work ethic, perhaps best summed up in the phrase, 'time is too valuable to be spent sleeping.
Cut down on screen time: Put down electronic devices at least half an hour before bedtime and avoid clock-watching. Limit naps: Naps should last no longer than 30 minutes and should be taken earlier in the day. Get active: Exercise regularly, spend time outside, and seek out sunlight in the morning.
The findings reveal that elementary school sixth graders averaged 7.9 hours of sleep, while students in their third year of junior high school averaged 7.1 hours, and those in their third year of high school averaged 6.5 hours. Students slept fewer hours as they entered higher grades.
But a recent government report from Japan has found that more than 45% of the country's workers are sleeping less than six hours per night. And 10% are sleeping less than five hours. The report is called The 2023 White Paper on Measures to Prevent Karoshi, etc.
Japan, a destination very far away from one of the most reputable San Diego mattress stores, is one of the most sleep-deprived countries in the world. The average citizen only obtains 6 hours and 35 minutes of rest per night.
In contrast to western nations, the Japanese eat a lot of seaweed, fresh vegetables, fermented soy, rice, and seafood. Ample amounts of phytochemicals, vitamins, and minerals undoubtedly make a difference in terms of mortality.
Moon breathing is a popular relaxation method among yogis, who believe that it improves the sleep cycle. If that doesn't work, Harvey also recommends trying out the same technique, but alternating nostrils.
Fuminf*ckyu (不眠不休) Literal translation and kanji breakdown: Fuminf*ckyu breaks down to 不 (non-), 眠 (sleep), 不 (non-) and 休 (rest), making it easy to read as “no sleep, no rest.”
Getting only six hours of sleep each night is considered a poor sleep schedule that can result in sleep deprivation and lead to poor mental health and potential sleep disorders. You can survive on six hours of sleep but that would not be good for your long-term health.
So why do people think they are able to function optimally on 6 hours of regular sleep? This is because of a natural human phenomenon known as 'renorming'. Renorming means that we are only able to compare how we feel today to how we felt yesterday or the day before.
Sleeping less than seven hours every night without catching up can lead to chronic sleep deprivation, which increases the risk of a number of health issues, the experts note. Even one night without enough rest can impact the body the following day.
One such study found that the countries with the shortest sleep duration include Singapore, Japan, South Korea, and Hong Kong, where the average sleep duration is around 6-7 hours per night. This is likely due to the fast-paced, high-stress lifestyles and demanding work schedules in these countries.
This statistic illustrates the results of a survey conducted in 2018 about the average wake up time on working days in Japan. The survey revealed that the majority of respondents in Japan, over 35 percent, tend to wake up at around 6am on weekdays, while only 0.8 percent reported to get up at 11am.
The average life expectancy in Japan in 84 years, according to the Organisation for Economic Co-operation and Development (OECD)1, Japanese women can expect to live to the age of 87 — six years more than their counterparts in the United States. Japanese men can expect to live to 81 — five years more than their American ...
In Japan, the practice of taking short naps at work, known as "inemuri," is culturally accepted under specific circ*mstances. Inemuri, or sleeping while present, is often seen as a sign of dedication and hard work, reflecting an individual's commitment to their job.
In Japan, napping at work is acceptable. Japan is a well-known country for its hard culture and hard work. There, the term “inemuri” is also popular, which means sleeping at work. Inemuri is one of the ways chosen by the Japanese workers to show their earnestness and dedication to their work.
Go to bed at the same time each night and get up at the same time each morning, including on the weekends. 2️⃣ If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature. 3️⃣ Limit your use of electronic devices, such as TVs, computers and smart phones, before sleeping.
Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
