수면의 중요성

수면은 신체 기능, 기억력, 면역 체계에 영향을 미치며 신체적, 정신적 웰빙에 매우 중요합니다. 숙면은 전반적인 건강에 필수적입니다.

### 신체적, 정신적 건강을 위한 수면의 중요성
* 😴 수면은 생존에 필수적이며 **신체 기능과 건강을 유지하는 데 도움**이 됩니다.
* ⏳ "매일 비슷한 삶을 살기 위해서는 **잠자는 동안 우리 자신을 회복**해야 합니다."
* 🧠 기억과 관련된 중요한 뇌 기능이 **수면 중에 발생**하기 때문에 **수면은 기억 기능에 필수적**입니다.
* 면역 기능은 수면과도 밀접한 관련이 있으며, **수면 부족은 면역 체계를 약화**시킬 수 있습니다.
* 😌 정신 건강을 위해 **수면은 감정 조절과 같은 과정에 매우 중요**합니다.
* 🛌 매일 아침 정해진 시간에 기상하는 등 **건강한 수면 습관**은 매우 중요합니다.
* 📱 빛이 멜라토닌 분비를 방해할 수 있으므로 **자기 전에 휴대폰과 같은 기기를 보지 않는 것**이 가장 좋습니다.
* 💤 숙면을 취하고 몸과 마음을 건강하게 유지하며 **낮 동안 효율적으로 생활하는 것이 훨씬 더 유익**합니다.

Why do we need to sleep? Why is sleep important? Sleep is important for survival. In order to maintain our physical functions and health, we need to do various things. In a way, in order to live similar lives every day, we need to recover ourselves while sleeping. Recovering helps to maintain body temperature, conserve energy, and has actual physiological effects. Then, it is related to memory function. When we talk about memory, it is easy to think that everything we learn needs to be stored, but we need to discard what is not necessary, keep what is important, and store it in long-term memory. These important functions occur while we sleep in our brain. Furthermore, our immune function is related to this. If we don't sleep well and keep engaging in activities, we may easily catch a cold because our immune system weakens. In fact, in experiments, it has been shown that, uh, sleep...

When you don't sleep well, even if you get vaccinated for things like hepatitis or the flu, antibodies don't form well, and immune function is impaired. Also, for mental health, things like emotion regulation are actually processed during sleep. Sleep plays a very important role both physically and mentally in our lives. I think I'm okay if I sleep for about 7 hours. It seems good. How about you, Yoonwoo? If I sleep for 7 to 8 hours, I don't feel any discomfort at that time. It's not difficult to fall asleep, wake up in the middle of the night, or wake up early in the morning. Sometimes I go to the bathroom in the middle of the night, but it's not difficult to fall back asleep after going to the bathroom.

While you are sleeping, do you snore like this or maybe wake up because your legs are uncomfortable or do you have something that bothers you? What should be there now? No, what should be there? What should be there? When we ask about the habits of patients regarding sleep in general, I don't know about snoring. Mr. Na Kyung-hoon sometimes snores a lot when he's tired, but I don't know if I snore or not, so I don't know. Yes, when I look at it, there doesn't seem to be a big problem with Mr. Yoo Jae-suk's sleep, but there is a possibility that he may have a deviated septum, so in case of the seriousness of this deviated septum, how should we see it? For example, if someone sleeps with you and sees you snoring, they may know to some extent. But if someone says that this person is snoring and disturbing my sleep because of their snoring, it's a moderate level of problem when sleeping in the same room.

I can hear snoring sounds coming from another room. When someone mentions severe snoring, it usually means that observation of snoring above a certain level is needed. Getting evaluated at a hospital is also an option. Alright, how about you, Mr. Shrimp? Actually, it's a bit difficult for me to fall asleep. What time do you usually go to bed? Normally, I eat around 7 p.m. and then usually have a late-night snack. After dinner and the late-night snack, the biggest concern for me, when I see it as a friend, is that I tend to rely on alcohol to fall asleep. Yes, that's right. The days when I drink alcohol, I sleep well. But for example, on the day before a recording day like today, when I don't drink, it takes a little longer to fall asleep. Do you wake up in the middle of sleeping? Yes, I do.

I feel like I sleep for about 30 minutes in actuality. When I wake up, I feel like I slept for about 30 minutes. If I didn't sleep, if I didn't sleep, when I wake up, I think, What is this? What is this? So, at that time, how did I set the alarm? If I have to wake up at 7 a.m., I set the alarm around 4:30 a.m., right? If you wake up at 4:30 a.m., you think, Is it 7 a.m.? You could sleep a little more. Sorry, you could sleep a little more. Oh, sorry. So, you fall asleep again. Oh, you don't do that. There are quite a few people who can relate to this. You wake up at 4:30 a.m. and think it's 7 a.m. You can sleep a little more. You can sleep a little more. Oh, sorry. So, when you wake up after feeling like you slept for 30 minutes, it means you don't feel refreshed. When you wake up abruptly, you know that feeling of being refreshed is different. Instead of feeling refreshed, you think, Oh, I want to sleep more. I want to sleep more. But you can't fall back asleep, and alcohol helps you fall asleep. When we drink alcohol, we get a bit drowsy, right?

On days when you drink a lot, you might wake up feeling hungover and have trouble sleeping, so your heart feels restless. If you keep drinking like that, it can affect your sex drive. You used to drink about half a bottle, but now you need to drink a whole bottle. Some people become dependent on alcohol in this way. When you look at the pros and cons, alcohol is a negative factor for sleep. It actually has a bad influence and lowers the quality of sleep. Professor, in addition to that, what was just mentioned, in fact, many people are really concerned about insomnia. Yes, even after trying various methods, if it doesn't work, the truth is, you need some help. That's right. When we diagnose insomnia, there are several criteria we use. It could be having difficulty falling asleep, waking up frequently in the middle of the night, or waking up too early in the morning.

There may be various reasons, and if this continues more than three times a week for over three months, when it starts to interfere with daily life during the day, commonly due to lack of sleep, being busy, and so on, if the distinction between insomnia and insufficient sleep is that even though there is enough time and opportunity to sleep well, when such symptoms occur, we diagnose insomnia. As people get older, the prevalence of insomnia increases. There isn't much that can be very helpful, actually, having healthy sleep habits is extremely important. Among them, waking up at a fixed time every morning is crucial. Insomnia patients tend to think they can't sleep well at night, so they tend to stay up late and try to sleep more in the morning.

Getting up at a fixed time doesn't mean opening your eyes but getting out of bed. Because waking up is something I can't control, but going to bed at a certain time, turning off the lights, sleeping, and getting out of bed at a certain time are things I can control behaviorally. So, we should talk about what we can control. Next, not looking at the clock in the middle. Sometimes, when I meet people with insomnia, some have red digital clocks in their rooms, some have phones, and now we have various devices. When you check the time with your phone, but if you keep looking at your grades, you won't be able to sleep, right? If you keep checking your grades, you won't be able to sleep, right? Oh, our grades keep us awake. Yes, it's natural. It's natural. But what I mean is, if you keep calculating how much you slept, Oh, I slept this much time until tomorrow morning.

So, I keep feeling pressured psychologically as if I'm being chased, so as you mentioned, it's really necessary for me to seek help from medical institutions or professionals, or there are parts that can really change through my own efforts. Also, there are aspects related to sleep. Yes, yes. Therefore, these habits are not insignificant. People actually improve just by waking up at the same time, putting away their watches, and doing these things. Some people improve just by reducing coffee intake and correcting these habits. For mild cases, well, as you mentioned, there used to be those who counted sheep before going to sleep, starting with one sheep, two sheep, three sheep, up to five thousand sheep. It's similar. It's not about waiting for sleep to come, but rather diverting our focus elsewhere a bit, which is paradoxical in the treatment of insomnia.

So, don't try too hard to sleep. There may be a way to explain it partially, but I don't recommend it. So, what do you think, Professor? When you lie down, the pillow is in the living room. When you feel sleepy, you go to bed, right? Then you sleep. You don't think about anything special, right? Yeah, yesterday I tried to sleep well, but I couldn't sleep well. There are days like that, right? Yesterday, now, how do you think Yoo Jae-suk looks in person? How is the real person? Anyway, I was curious. So, what do you think? Is the real person better? Are you better standing? Mr. Yoo Jae-suk looks quite good in person, right? It means he's cute. No, until before going to bed, many people watch various things like SNS or videos on their phones. I heard that it's not good for sleep.

Yes, that's correct. About two hours before we fall asleep, a substance called melatonin is secreted from the brain, and the blood levels start to rise. When there is light, the secretion of melatonin is suppressed, but when it gets dark, the secretion increases. However, if we look at our phones or tablets, we are exposed to a lot of light, which can disrupt the normal flow of melatonin. Therefore, it's best not to look at your phone before going to bed. Reading a book is okay, but keep it at a distance. It's fine to watch TV from afar as well. It's not good to stimulate your body and mind about four hours before bedtime. So, avoid things that excite you. If you get too stimulated, you may have trouble falling asleep. This is how you can improve your sleep quality.

Some truths. Once the professor appears [MUSIC], just closing your eyes for the first time has the effect of falling asleep [MUSIC]. Yes, one, two, three, no, just closing your eyes now has no effect, and there is no effect of falling asleep. Yes, yes, that's correct. Now, the second question. Um, if you sleep in one and a half-hour increments, can you minimize fatigue? Yes, one, two, three, why did the phrase one and a half hours come up? When we think about it, assuming that we sleep normally for about 7 to 8 hours in a regular night's sleep, after falling asleep, we go through the phases of non-REM sleep, stages 1, 2, 3, deep sleep, then after falling asleep, the first REM sleep lasts for about one and a half to two hours, then we go back to non-REM sleep, then to REM sleep again. We go through this cycle about 4 to 6 times a night while sleeping, and each time, we can slightly wake up.

Every time you wake up completely, it actually ruins your sleep more now, so this XXX Triple X from 10 p.m. to 2 a.m. is the golden time for sleep, so it is good to go to bed during this time. One, two, three, this is the middle. I think I need to explain this a bit now because in the deep sleep, the REM sleep stage 3, our growth hormone is released a lot, so, and our deep sleep is actually called the recovery sleep, and it is responsible for various functions during sleep, including important functions. [MUSIC] Therefore, practically, in a way, there are morning types and evening types, each with their own rhythm, so the idea that you must sleep at that time is actually a somewhat questionable answer. So, the fourth one, covering yourself with a heavy and thick blanket helps with deep sleep.

I feel like this is close to EK. It's not necessarily set in stone like that. I cover myself up to my ankles with bedding, but I feel a bit stuffy, so I put my feet out a bit when I sleep. I sleep with my legs spread out a bit, and I just wear panties. I feel like taking off my panties almost. Sometimes in the morning, when I video call, I used to sleep with no top on, no matter what I wore. Actually, as long as I feel comfortable, that's what matters. People often ask me what mattress to use, what kind of blanket to use, what about the lighting, what to wear to bed, what to eat, and so on. In fact, the environmental aspect is about feeling comfortable.

You can just feel that kind of clothes or environment. Next, when you listen to ASMR sounds, you can sleep deeply. These sounds and such things are quiet, and I like spaces without much light. Some people actually listen to places like ASMR to fall asleep, but in reality, they wake up in the middle of the sound. So, I don't really recommend it, but if you really need it because you are so anxious, just set an alarm to turn off automatically after about 20 minutes. How about that? How about concentrating on sleeping deeply? In the end, sleeping deeply on weekends after spending weekdays like this is a way to clear the sleep debt accumulated in your body. It's a process of clearing the sleep debt that has built up. It's inevitable to sleep deeply to some extent.

To maintain my health, I need to do that, but actually, if I push myself too much, this rhythm gets messed up again, right? Yes, then on Mondays, isn't that Monday blues? On Mondays, I don't feel well. My rhythm is messed up. Experiencing such phenomena, ideally, even on weekdays, it's good to live while getting enough sleep. Oh, I didn't know this was related to sleep. Anyway, debts need to be repaid, difficult debts to repay, and there are studies showing that not repaying certain physical results well. It's important to sleep well usually. Let's charge our phones. We should charge our phones at night so that we can use them for calls and everything all day long. Like that, our bodies and minds also need time to recharge. I always maintain my daytime life like this.

To do that, you need time to recover and recharge, just like when you attach a power bank to your phone, it's unsettling to keep doing that, right? So, I hope you don't waste too much time sleeping. It's much more beneficial to sleep well, stay healthy in body and mind, and live efficiently during the day.

[#유퀴즈온더블럭] 잠 잘 못 자는 사람들 필수 시청! S대병원 수면의학센터장이 알려주는 수면 골든타임에 대한 진실😴

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신체적, 정신적 건강을 위한 수면의 중요성

수면은 신체 기능을 유지하고 에너지를 보존하며 체온을 조절하는 데 매우 중요합니다.

또한 기억력 강화와 면역 기능에도 중요한 역할을 합니다.

또한 수면은 감정을 처리하고 정신 건강을 유지하는 데도 중요합니다.

심한 코골이는 병원에서 진단을 받아 심각도를 확인해야 할 수 있습니다.

잠들기 위해 알코올에 의존하는 것은 의존성을 유발하고 수면의 질에 부정적인 영향을 미칠 수 있습니다.

불면증은 잠들기 어렵거나 밤에 자주 깨거나 이른 아침에 깨는 증상을 기준으로 진단하며, 다른 방법으로 효과가 없는 경우 전문가의 도움이 필요할 수 있습니다.

건강한 수면 습관으로 불면증 관리하기

불면증은 수면이 지속적으로 방해받고 일상 생활에 지장을 주기 시작할 때 진단되며, 나이가 들수록 유병률이 증가합니다.

기상 시간을 일정하게 정하고 시계를 보지 않는 습관을 들이면 행동적으로 수면을 개선하는 데 도움이 될 수 있습니다.

일부의 경우 의학적 개입이 필요할 수 있지만 카페인 섭취를 줄이는 등 수면 습관을 개선하는 것도 가벼운 불면증 관리에 큰 영향을 미칠 수 있습니다.

취침 전 활동이 수면의 질에 미치는 영향

취침 전 휴대폰이나 태블릿에서 나오는 빛에 노출되면 멜라토닌 분비가 방해되어 수면의 질에 영향을 줄 수 있습니다.

잠들기 약 4시간 전에는 흥미진진한 동영상을 시청하는 등 몸과 마음을 자극하는 행위는 피해야 합니다.

비렘수면과 렘수면을 포함하는 수면 주기는 밤새 1.

5~2시간 단위로 일어나며, 최적의 휴식을 위해 7~8시간의 수면을 취하는 것이 중요합니다.

전반적인 건강을 위한 숙면의 중요성

밤 10시부터 새벽 2시까지의 시간은 깊은 수면과 성장 호르몬 분비에 매우 중요한 시간입니다.

사람마다 수면 리듬이 다르기 때문에 모든 사람이 이 시간대에 잠을 자야 한다는 생각은 의문입니다.

숙면을 위해서는 옷, 침구, 조용하고 어두운 공간 등 환경적 편안함이 중요합니다.

ASMR은 일부 사람들에게는 깊은 수면에 도움이 될 수 있지만, 소리 중간에 잠에서 깨게 할 수도 있으므로 항상 권장되는 것은 아닙니다.

주말에 숙면을 취할 수 있는 시간을 따로 마련하는 것은 수면 부채를 갚는 데 도움이 될 수 있으며 전반적인 건강에도 중요합니다.

전반적인 건강을 위한 양질의 수면의 중요성

좋은 수면 습관을 유지하는 것은 전반적인 건강과 생산성을 위해 매우 중요하며, 심지어 "월요일 블루스"를 느끼는 데에도 영향을 미칩니다.

수면 부채를 갚는 것은 신체적 웰빙에 중요하다는 연구 결과도 있습니다.

휴대폰을 충전하는 것처럼 우리의 몸과 마음도 재충전할 시간이 필요하며, 건강하고 효율적인 삶을 위해 양질의 수면이 중요하다는 점을 강조합니다.