서울대병원 수면전문의가 추천하는 수면 유도법. 푹 자고 싶다면 자기 전에 이 '3가지'만 따라세요. (이유진 교수 2부)

We probably have that experience. I have to go to bed at 3 o'clock, but I have to get up at 7 o'clock to go to work. Then I sleep during the day. When I sleep, I can't sleep at night. And I don't get enough sleep. People have a lot of thoughts and beliefs that don't help sleep. Some people say that you can sleep only for 4 hours. Insomnia is more than 60% more likely to have mental illness and coexistence. Also, if you don't get enough sleep, the hormone that stimulates appetite goes up. So it's actually related to obesity. So having enough sleep will be the basis of your body and mind's health. So sleeping is... People who sleep a lot are lazy. If you sleep a lot, you'll get fat. In fact, insomnia is more likely to be related to obesity. If you don't get enough sleep, the hormone that suppresses appetite goes down. The hormone that stimulates appetite goes up. So it's actually related to obesity. Also, for those who are obese, sleep apnea is very common. So sleep quality goes down again. Some people say that you can sleep only for 4 hours. It's said that 4 hours of sleep is enough for us to survive. We can't just live. We have to live well and be healthy. So physical health, mental health, smart, cognitive health, depression, and mental illness. If you want to live a healthy life, you have to sleep more. So the average sleep time recommended by the American Sleep Foundation is... In the case of healthy adults, I recommend 7 to 8 hours. So having enough sleep will be the basis of your body and mind's health. It's easy to think that you don't do anything when you sleep. But when you sleep, you have to charge your cell phone to use it during the day. So our body and mind have to be charged while we sleep. If you are stressed, of course, you will be upset. If you're worried, not being able to sleep can be a sign that you're alive. However, it's called constant insomnia. When you're stressed, you can't sleep. So, for example, you borrowed money from someone. He's upset that he didn't pay back the money. Constant insomnia starts. This person's sleeping habits get worse. Why? I couldn't sleep last night, so I'm going to sleep a lot today. So I lie down a lot. The time you spend in bed without sleeping gets longer. I keep checking how much I slept with a watch. I lie down more in bed in the morning and wake up late. These bad habits come together. Insomnia becomes chronic. So one day, a month or two later, He paid back the money. But my insomnia is still going on. One of the very important reasons for chronic insomnia is My insomnia and drowsiness are inactive partners. It's called conditioning. There's a lot of time you can't sleep in bed. That's how you get that active conditioning. So when these people watch TV in the living room, If you lie down to sleep in bed, You're more likely to experience sleeplessness. It's because of the condition of chronic insomnia patients. So the process of treatment is Conditioning, each condition. It's a work that deconditions or deconditions. It's complicated to say, but it's simple. If you can't sleep in my bed, come out. Come out and stay for 10 to 20 minutes. Go back in and ask for sleep. If you still can't sleep, come out. So in the end, the time you lie down in bed It's almost equal to the actual time you sleep. That's one of the important factors in cognitive behavioral therapy. The first is to wake up early in the morning at a fixed time. I always wake up at a certain time. I don't get up well after 7 o'clock even if I'm late. I always wake up between 6 and 7 o'clock. And then I try to do a lot of activities during the day. So when I'm in the emergency hospital, I try to walk a lot of stairs. I try not to drink a lot of caffeine. It's not good to get your body and mind excited before you go to sleep. Eat dinner, relax, relax, relax. It's falling asleep. There's no way to shorten the relaxation time. So I'm not giving you an insomnia pill. I want to do something. If you do that in the evening, don't do any extreme exercise. It's helpful to do relaxation training like abdominal breathing and meditation at night. That's what I'm saying. We probably have that experience. I arrived home after driving late. I think I'm going to sleep soon because I'm tired. I can't sleep because I can't calm down. It's similar. So ideally, It's better to finish exercising at least 4 hours before you go to bed. So in the case of insomnia patients, I tell them to exercise when the sun is up. Especially in the morning, Take a walk for 30 minutes to an hour. Exercising when the sun is up. In terms of the rhythm of the week, It's very helpful for sleep. You can't get up or wake up even if the alarm goes off. You have to sleep more usually. You're not getting enough sleep. Or the rhythm of the week is quite delayed. In the same case, you fall asleep late. Actually, you have to get up when you go to work. You're not getting enough sleep. You wake up in the middle. So for those of you who have this delay in the rhythm of the week, It's common to lack sleep. It's also common to have insomnia. Because you have to get up at 3 o'clock to fall asleep. I have to get up at 7 o'clock to go to work every day. Then I fall asleep during the day. When I fall asleep, I can't sleep at night. And then I don't get enough sleep. There are cases where this vicious cycle repeats. If you want to do something, When the sun comes in the room, It's a little hard to sleep. So the sun rises early. If you turn off the blind early in the morning, It'll be a little easier to get up in the morning. So why do we have a tendency to wake up a little more in the morning in winter? Because the sun rises late. There are a few main components of cognitive treatment. First, as I said, it's called stimulation control. Incomplete insomnia patients. My insomnia and awakening have become partners. Conditioning. It's a way to relieve that conditioning. If possible, I only spend time sleeping in bed. It's a way to make my bed and sleep partners again. That's the stimulation control. The second is sleep restriction. It's a way to reduce the amount of sleep. Timing bed. It's a way to reduce the time you're lying in bed. It's a way to increase efficiency. It's a little bit of a sleep deprivation. It's a way to increase the power you can get sleepy. In fact, the most powerful sleeping pill is the sleep restriction. The more you don't sleep, the more sleepy you are. You can't beat it. And the third is relaxation. Before you go to bed, you can do abdominal breathing. You can do things like progressive muscle relaxation. There's a relaxation method like this. All three of them I've told you are actions. Another thing is cognitive. What's cognitive is that patients don't help much with sleep. You have a lot of thoughts and beliefs. For example, you have to sleep for eight hours. I heard you were healthy, but I couldn't sleep for eight hours. I'm in trouble. I have to sleep. And then, for example, I made a mistake while I was working. It's all because I couldn't sleep last night. That's how you regulate it. Then your expectations for sleep increase. You get obsessed with sleep. Correcting cognitively incorrect things. These processes. Also, educating and pointing out healthy sleep habits. These are the components of insomnia's cognitive treatment. In fact, insomnia's cognitive treatment is usually four to eight times. I go to the hospital once a week. I write a sleep diary. I get a sleep time prescription. I keep these habits well. It's a very big treatment. It's a great treatment. There are two things. First, there are cases where the effect of treatment appears a little slowly. If you want to have an effect, you have to wait two or three weeks. That time is too hard. So at that time, we temporarily use the medicine together. There are cases where they cut off the medicine later. Like I said, once a week. There are people who come short about four times. There are people who come longer. Oh, I don't have time and I'm busy. I can't do it. There are people like this. So these days, digital treatments. Digital treatment device. Insomnia's cognitive treatment. It's moving it to the app. It's been developed. There are two treatments that have been approved by the FDA. This is now designated as an innovative medical device. It's a stage where we're going to start the intermediate stage. Everyone's going to use it. There's a possibility that you'll have to wait a little bit. There will be apps that point out healthy sleep habits. It doesn't have a therapeutic function. In fact, this is a method of treatment. Because I moved it to the app as it is. Just like when the new drug was developed. I've done all the clinical trials. Whether it's safe or effective. I've proven it. That's enough. So this is for a lot of people. If you want to go as far as you can actually use it. In the real world. We need to check what the actual patients are like. It's at the beginning of the process. Another way of cognitive treatment. You worry a lot before you go to bed. I had this today. I should have done this. You're worried. So I'm going to use all my worries. Fold it up and put it in the drawer. In a way, it means to fold your mind. Some symbolic behavior. These things are also cognitive treatments. It's one of the ways to do it. For those of you who have that. It's not that default is sleeping. Some fundamental perception of sleep. In Greek Roman mythology, the god of sleep is Hypnos. The god of death is Sanatus. They're brothers. In a way, sleeping is... I thought it was very close to death. It was an ancient perception. So the living activity. I thought the state of being stopped was sleep. In that sense, sleep is very... It's a manual concept. So people didn't do much research on sleep. The reason why sleep medicine is now in full swing. In the 1950s, a professor at Chicago University. It's called dream sleep. It's called REM sleep, which is commonly known to you. I found it. He's doing research. To his graduate student. He's going to observe his child. I observed the child. He's sleeping with his eyelids covered. The student observes his eyes moving regularly. So the professor made him keep observing. He's so sick of it that he's starting to put on a play. This student. Actually, I'm going to record REM sleep and find out. But REM sleep is... Our consciousness is in sleep. Some of our body's biological signals. And the brain is very active. It's an ironic state. So, ah! Sleeping is not manual and stopped. People find out that they're doing something active. That's how we develop a lot of research on sleep medicine. I did an animal experiment a long time ago. I lived longer when I didn't eat anything. I didn't sleep perfectly. The animals died very quickly. So now, if we can't sleep, we can die. That's what they're saying. In fact, in human experiments, I don't think there was any research that went that far. And then I tell my patients that they're supposed to sleep. If we don't go to the pool and give it strength, It's like floating in the air. If you live well during the day and your body and mind are healthy, I'm telling you that you're supposed to sleep. We sleep and wake up. It's a hypothesis that it's a two-step model. It's adjustable. The first one is called Process S. The longer you stay awake, the longer you stay awake. Sleep pressure. Sleep pressure goes up. You're sleepy, right? And then the second one. There's a clock that controls the rhythm of our body. So it's a 24.2-hour cycle. It's a signal to wake up. So I go back to that cycle. Maybe two or three days. I can't sleep and work. I'm really going to sleep for 48 hours from today. When I go home and sleep, I wake up at the time I always wake up. I go to the bathroom, I eat, and I go back to sleep. That kind of alerting signal. It's a regular thing. So, for example, the PD and I. There's no light in the cave. I threw away my cell phone without a watch. They don't give you food regularly. Just as much as you want to eat. Even if you live in a place without a time keeper, We live about 24 hours. That's the existence of a biological clock. It's a biological clock called Process C. So Process S and Process C. The two are in harmony. We control our sleep and wake up. In fact, we need to know the principles of this sleep and wake up. You need to treat patients. You can use medicine or reduce those things. That's why I tell my patients every time. I say this. If you're awake, you'll sleep well at night. I always tell you not to be anxious. There's a principle like that. And then we say we sleep 8 hours a day. When you live 24 hours, You sleep about a third of the time you live. The time I charge my body and mind while I sleep. It's healthy, but it's very influential. It's more influential than you think. I don't know if it's going crazy. But I'm very careful when I talk about this. Because I'm more of a sleep disorder than a healthy person. I see a lot of patients. Most of the time, people with insomnia say, What if I can't sleep? I'm in trouble. There are a lot of people who are worried about this. So I'm going to make them feel at ease. I do a lot of these things. I have high expectations for sleep. If you have a strong obsession to sleep, Rather, sleeping feels like a test. It's harder to sleep. Most of the time, insomnia patients do that. I think I'm a sleep medicine major. I'm telling you this. There are some careful parts. Some people wonder what impact it will have on the patients. From the perspective of sleep medicine, It's quiet, dark, and comfortable. Most of the people who listen to ASMR, Those who are anxious about the time to sleep. That's what a lot of people do. I keep thinking about something. You're anxious. That's why you're listening to that. In fact, it's like a hearing stimulus. I can hear the sound. It doesn't help you sleep that much. I'm always comfortable with it. There are people who say they listen. In the case of such people, After 15 to 20 minutes, You have to turn it off. Actually, after you fall asleep, Because of that sound, There are times when you wake up ironically. It's not that time is absolute. That's what I'm talking about. For example, Let's say we sleep 6 to 7 hours a day. There's a stage of sleep in a day's sleep. The biggest stage of sleep is It can be divided into non-REM sleep and REM sleep. Non-REM sleep can be divided into 1st, 2nd, and 3rd stages. The 3rd stage of non-REM sleep is really deep sleep. It's a sleep you don't know even if you go over. REM sleep is what most people dream of. There are many stages of non-REM sleep in the first half of sleep. Deep sleep. That's why people say 10 to 2 o'clock. That's when deep sleep comes out. The 3rd stage of non-REM sleep that you don't know even if you go over. It's recovery sleep. It's good for memory. There's a lot of growth hormone. Children grow well. It compensates for the damage to the body. Because of these things, I'm probably talking about the early stages of sleep. So in the first half of sleep, There are a lot of deep sleep in the 3rd stage of non-REM sleep. In the second half of sleep, There are a lot of REM sleep that you dream of. Most women are 1.5 to 2 times more likely to have breast cancer than men. There may be many reasons for that. Insomnia is more than 60% likely to coexist with mental illness. Especially, mental illnesses such as depression and anxiety are more likely to occur in women. On the other hand, Insomnia patients have a lot of depression. In many cases, insomnia patients are 6 times more likely to have breast cancer than non-REM patients. There's a study that says that. So, mental illness and insomnia are very incompatible. There are a lot of things that coexist together. If you treat both of them hard, I think you can get the best outcome. So, sleep has several important functions. The first is the function of maintaining our immunity. So maybe I couldn't sleep. I've been working for a week or two. I caught a cold. I've had a sore mouth. You'll have these experiences. In some studies, I got rid of sleep. Even if I get a vaccine, I don't get a sore throat. There are research reports like this. So, sleep is very important for our immune system. Next, it strengthens the memory. It's not good for us to do three things at a time. In fact, you have to sleep enough. You can save long-term memories. You have to sleep well. The things we've studied in our brains are remembered well. And then these memories are related to the long-term memories I had. We remember each other. You have the ability to solve the application problem. You have to sleep well. Especially in deep sleep. It has a very important effect on our memory. It also processes emotions and things like that. There's something so upsetting. I was so angry that I was panting. I took a deep breath. Oh, well, I don't know if I'm that angry. Experiences where emotions are processed. Anyway, the function of maintaining the permanence of our body and mind is the function of sleep. As I told you, The rhythm of the day and the pressure of sleep are controlled by sleeping and waking up. Maybe we're leaving our bodies to the waves of life. I don't even know if I'm living. Don't be too afraid of the waves. Don't try to go against it too much. Regularly When the sun is up, I'm awake. When the sun goes down, you can rest comfortably and sleep. I want you to leave yourself to the rhythm of the day.