Book Review:"Answers to the Questions About Sleep: Learn More! Try It Yourself!! Twelve Tips for Better Sleep"

Monthly Hodanren

No. 1419, April 2024

Editors (Supervisors):

Masako Ohkawa, MD, PhD

Director, Sleep Health Promotion Organization

Kiyohisa Takahashi, MD, PhD

Director, Center for Psychiatry and Neuroscience

Published by Life Science Publishing Co., Ltd.

A5 size, 164 pages, 2019, Price: ¥1380 (plus tax)

This book is supervised by Dr. Masako Ohkawa, Director of the Sleep Health Promotion Organization, and Dr. Kiyohisa Takahashi, former Director of the organization. It is a collaborative work written by leading specialists in sleep science and sleep medicine, including Dr. Makoto Uchiyama, President of the Japanese Society of Sleep Research, together with experts representing a wide range of fields in sleep medicine.

The central message of the book is succinctly expressed in the opening words of the Preface: "Good-quality sleep relieves today's fatigue and generates the energy needed for tomorrow." This statement encapsulates the entire purpose of the volume.

In Chapter I, "Why Do We Sleep?", the editors begin by asking readers, "Have you ever wondered why sleep is so important?" They then explain the positive biological and social significance of sleep. The chapter notes that in ancient times people often remained awake because they feared attacks by nocturnal animals, crop damage, poor public security, or thieves. This historical perspective reminds readers of Dr. William Dement's "family sleep origin hypothesis," illustrating how human sleep has continually been shaped by changes in society and the environment.

Before the table of contents, the book presents the Japanese Ministry of Health, Labour and Welfare's Sleep Guidelines for Health Promotion 2014 as "Twelve Tips for Better Sleep." Chapter II, "Reconsidering Your Sleep: The Twelve Sleep Guidelines," explains the scientific evidence underlying these recommendations in language that is both accessible and conversational. Each topic is discussed by specialists in the relevant field. The chapter also includes practical guidance on creating an optimal sleep environment and introduces the basic knowledge necessary to recognize sleep disorders that warrant consultation with a medical professional.

Chapter III, "Essential Knowledge About Sleep," addresses many of the questions that concern people experiencing sleep problems in their daily lives. Topics include aging and sleep, the relationship between sleep and dementia, the appropriate use and discontinuation of hypnotic medications, the effectiveness of dietary supplements, non-pharmacological treatments for insomnia, sleep management for shift workers, protecting sleep during natural disasters, and the role of exercise in promoting healthy sleep.

Another attractive feature of the book is the series of short "Sleep Trivia Columns," which provide enjoyable reading while conveying useful scientific information. These columns address familiar questions such as: Why do children need sleep to grow? How are sleep and growth hormone related? Can breakfast help children wake up earlier? Do people who "need very little sleep" really exist? Can we make up for lost sleep? How much do animals sleep? Can simple homemade sleep aids improve sleep? Why do we sleep poorly when traveling? What is the relationship between sleep and memory? How much does insufficient sleep cost Japanese society? What helps us wake up feeling refreshed? How should we relax before bedtime? What are sleepwalking, REM sleep behavior disorder, narcolepsy, and nightmare disorder? How should we seek professional help for sleep problems?

These columns address the kinds of simple questions many people have asked themselves at one time or another. Some offer practical advice that readers can immediately apply, while others provide interesting scientific facts that stimulate conversation. Together they reflect the diverse expertise and personalities of the contributors.

At a time when Japan faces major social challenges such as work-style reform and the prevention of death from overwork (karoshi), this book serves as a timely public education resource. It warns against the widespread erosion of healthy sleep caused by excessive smartphone use, shift work, and alcohol consumption before bedtime, while advocating what might be called a "reform of sleep habits."

The book is highly recommended for parents raising growing children, professionals in education and public health, occupational health and safety personnel in the workplace, and healthcare providers working in long-term care facilities or home-care settings.

Looking ahead, it is hoped that this volume will serve as a catalyst for greater public awareness of sex and gender differences in sleep medicine, including the effects of the female reproductive cycle on sleep, as well as sex differences in depression, dementia, obstructive sleep apnea, and other sleep disorders. It would also be valuable to strengthen collaboration with the International Institute for Integrative Sleep Medicine (WPI-IIIS) at the University of Tsukuba, a world-leading center for basic sleep research, to develop evidence-based recommendations on school start times and the operating hours of after-school educational institutions that better promote healthy sleep.

Director, Kayukawa Clinic, Yuhei Kayukawa, M.D. >