It may not be an exaggeration to say that Japanese people are suffering from a serious lack of sleep. According to data published by the Ministry of Health, Labour and Welfare, one in five Japanese individuals has some form of sleep disorder. This means that Japanese people not only sleep less but also experience poor-quality sleep. This article summarizes the actions one should take to achieve high-quality sleep, along with its benefits and effects.
Quality Sleep Matters More Than Sleep Duration – Here’s Why
While the amount of time spent sleeping is important, the quality of that sleep is even more essential. Let’s take a closer look at why.
Japanese People Sleep Less Compared to Other Countries
According to data from the Ministry of Internal Affairs and Communications, the average sleep duration for Japanese people across all age groups is 7 hours 49 minutes for men and 7 hours 36 minutes for women. Based on OECD (Organisation for Economic Co-operation and Development) statistics, workers in many other countries sleep more than eight hours, clearly showing that Japanese people sleep less on average.
Particularly noteworthy is the situation among men and women in their 40s, often considered the prime working age, where women’s average sleep duration falls below seven hours—an extremely short amount of time.
Why Sleep Quality Matters More Than Duration
Simply securing a long sleep time does not guarantee good rest.
Sleep consists of two alternating patterns:
・Non-REM sleep (deep sleep)
・REM sleep (light sleep)
During sleep, these two cycles repeat about four to five times. During REM sleep, the body is resting but the brain remains active—this is when dreams occur. In contrast, non-REM sleep represents the deepest rest, and the first one or two cycles of non-REM sleep are said to be the deepest. In other words, to achieve high-quality sleep, it is essential to reach a state of deep non-REM sleep within about three hours after falling asleep.
Good and Bad Habits for Quality Sleep
Good Habits
・Get sunlight in the morning after waking up
・Finish dinner at least three hours before bedtime
・Take a bath in warm water around 40°C
・Do light stretching exercises
Bad Habits
・Irregular lifestyle
・Poorly balanced diet
・Excessive stress
・Overeating and overdrinking
・Using a smartphone before bedtime
Benefits and Effects of Quality Sleep
Maintains Hormonal Balance
Deep, restorative sleep helps regulate hormonal balance within the body.
Prevents Lifestyle-Related Diseases
Quality sleep contributes to the prevention of:
・Obesity
・Diabetes
・Hypertension
・Impaired glucose tolerance
・Cardiovascular disease
・Metabolic syndrome
Restore a Healthy Daily Rhythm
The quickest way to achieve quality sleep is to maintain a regular daily rhythm.
Start by making small, sustainable changes to your daily routine.
