Tag: restful sleep

Why Sleep Matters in Big Ways

Published on by Nikken

Achieving deep, restful sleep is essential to maximizing our well-being and daily performance. Sleep is a personal matter and what serves as adequate sleep for one can be completely insufficient for another. Nonetheless, sleep issues can affect people of all ages and impact many parts of our lives.

The Sleep Foundation1 compiles data regarding sleep habits and performance. Some of the statistics are truly daunting:

• Insufficient sleep has an estimated economic impact of more than $411 billion each year in the United States alone.

• 4.8 of 10 workers say they are regularly tired during the day, and 7 of 10 say they are tired when their work day is done.

• Up to two-thirds of adults occasionally experience insomnia symptoms. 10-15% of people experience chronic insomnia, which persists over multiple months. Women are 40% more likely to have insomnia than men. 55% of nurses say they experience insomnia.

• One study estimates the annual cost of workplace errors and accidents linked to insomnia at $31.1 billion in America.

• Drowsy driving is responsible for more than 6,000 fatal car crashes.

• About 57% of men, 40% of women and 27% of children snore in the U.S. Up to 70% of snorers have been diagnosed with sleep apnea.

• Obstructive sleep apnea (OSA) affects around one billion adults worldwide, with 80-90% of cases going undiagnosed. A 10% increase in body weight may make us six times more likely to have OSA.

Research2 shows that what we eat and drink can make it easier or harder to get the sleep we need:

• Drinking more than two servings of alcohol per day for men and more than one serving per day for women can decrease sleep quality by 39%.

• On average, adults in North America snack before bedtime 3.9 nights each week. Adults who snack on seeds and nuts before bed sleep an average of 32 minutes more than those who snack on chips, crackers, or pretzels.

• Eating within two hours before bed is linked to later bedtimes, trouble falling and staying asleep and obesity.

• 71% of SleepFoundation.org survey respondents drink coffee every day. Of these, 70% think caffeine has an impact on their sleep. Top issues reported by caffeine-drinkers are sleepiness, fatigue and insomnia, with 30% experiencing anxiety.

Daylight Saving Time in North America has a big impact on people’s sleep patterns. Generally speaking, it’s easier to transition in the autumn when we gain an hour but our circadian rhythms still need to adjust. In the week after the November time change, people experienced 115% increase in difficulty falling asleep, 103% increase in excessive daytime sleepiness, 64% increase in difficulty staying asleep and 34%increase in sleep dissatisfaction.3

Throughout the month of October, Nikken is offering 20% off our Kenko sleep products (except for the Kenko PowerSleep Mask) plus free ground shipping. The Makura Sleep Packs are already priced with a 10% discount, but we’re adding another 10%, so you still get 20% off plus free ground shipping. Take advantage of this sale to transform every bedroom into the perfect sleep environment!

1, 2, 3 https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics#:~:text=at%20$31.1%20billion-,View%20Source%20.,almost%2020%20million%20children%20snore

Do Men Have Special Sleep Needs?

Published on by Nikken

An important part of people’s health is how they sleep. Too often people awaken from sleep feeling unrested and tired, exactly the opposite of what sleep is expected to accomplish. Although all nature’s creatures require restful sleep, the amount and the timing may vary greatly. With humans, there are some aspects specific to men.

Individual sleep requirements are different from person to person, but on the average, most adults are said to need seven to eight hours each night in order to feel alert and rested.1 According to sleep experts at the University of California-Los Angeles (UCLA), many men simply do not realize they are not getting enough restful sleep. The reason is that sleeplessness with men is so common that they believe it to be the norm. In other words, men get used to being tired and rather than trying to rectify the situation, believe it’s supposed to be that way and they need to put up with it.

The result of not getting enough sleep on a regular basis is functioning at less than optimal levels of energy and focus. Some signs of not getting enough sleep (in both men and women) include:

•          Low energy levels during the day.

•          Difficulty paying attention in meetings.

•          Lack of motivation, trouble moving from task to task.

•          Bad temperament—irritability, grouchiness.

•          Inability to awaken when the alarm goes off.

•          Sleepiness when behind the wheel— as dangerous as texting while driving.

Work demands are considered to be the primary causes of men’s lack of sleep. UCLA findings state that men’s perceptions of their work-life demands often stop them from seeking the needed amount of restful sleep. For example, many men have full work schedules, and for lifestyle balance, they go to the gym regularly to work out. They may also go to sports events, work on projects around the house and help with the kids if they have families. Single men may socialize with their single friends or be on a dating schedule. In other words, in addition to an already full work schedule, men often tend to overlook the need for rest in favor of pursuing more activities that only add to their fatigue.

Another aspect that deters some men from obtaining enough sleep are certain behaviors or habits. Statistically men consume more alcohol, nicotine and caffeine—each of which can disrupt healthy sleep patterns. Big meals and exercising close to bedtime are other sleep disruptors. Men also are known to keep irregular sleep schedules, often going to bed and waking up at different times rather than adhering to a more constant routine. This irregularity can disrupt the internal body clock from producing sound sleep. The antidote to this is to keep the internal clock set at the correct time by sleeping and rising at consistent times daily—this involves not sleeping in late on non-work days. The healthier alternative is to go to bed earlier at night when feeling tired rather than pursuing additional activities. Although men seem to be good nappers, too long a nap may cause more sleeplessness at night, so sleep experts advise keeping naps to less than one hour, and taking them early in the afternoon.

Sleep disorders are pervasive globally, but men suffer from some specific ones more often than others. These are:

•          Obstructive sleep apnea (OSA)2: Men are twice as likely as women to have OSA, which is caused when the tissue in the back of the throat collapses during sleep. The tongue falls back and blocks the airway to cause a temporary pause in breathing that can wake you up or disturb sleep. Primary signs of OSA are loud snoring, snorting and gasping. Many men with OSA are unaware they have it, and since snoring is so often accepted as a norm, the dangers go untended. Sleeping on the side and losing weight sometimes alleviates the condition but severe cases require medical intervention.

•          Narcolepsy3: Extreme sleepiness during the day can cause people to suddenly fall asleep even when eating, walking or driving. This condition requires medical treatment to help produce more normal patterns of being asleep and awake.

•          Delayed sleep phase disorder (DSP)4: As the name implies, sleep is delayed from normal hours. Usually the delay is for two or more hours, resulting in very late nights and difficulty waking in the morning. DSP may be caused by continually going to bed very late at night and causing the timing of the body’s clock to be thrown off, preventing the ability to fall asleep at an earlier or more acceptable hour. To correct DSP, avoid bright lights in the late afternoon and evening and make sure your sleep environment is dark. Then get as much bright sunlight in the mornings and early afternoons to set the body clock right.

•          Jet lag disorder and shift work disorder5: Jet lag is something most people experience when they travel between time zones after spending more than a few days in one and entering into another. The internal body clock doesn’t have time to adjust to a new location right away due to the speed of the travel, making it hard to sleep well. The same thing holds true for people who work rotating, early-morning or night shifts, confusing the body when you try to sleep when the body expects to be awake. The result is trouble sleeping and fatigue.

Kenko Sleep Technology takes what nature provides in the form of magnets, tourmaline and reflective fibers to provide a cocooning effect, relaxation, temperature regulation and calmness for a great night’s sleep. For a special opportunity to purchase a select group of Kenko Sleep products at extraordinarily decreased prices, contact your Nikken Consultant.

1, 2, 3, 4, 5 https://www.uclahealth.org/medical-services/sleep-disorders/patient-resources/patient-education/sleep-and-men

More Than Enough

Published on by Nikken

May is Mental Health Awareness month and the theme for 2023 is “More Than Enough.” The National Alliance on Mental Illness states this is an opportunity for all of us to come together and remember the inherent value we each hold — no matter our diagnosis, appearance, socioeconomic status, background or ability.1

What does “more than enough” mean? Each individual has different expectations for personal behavior and achievements, and how realistic those expectations are, can make the difference between being mentally healthy or not.

The National Alliance on Mental Illness puts expectations into perspective, so that each of us can feel “more than enough.” They state, “We want every person out there to know that if all you did was wake up today, that’s more than enough. No matter what, you are inherently worthy of more than enough life, love and healing. Showing up, just as you are, for yourself and the people around you, is more than enough.”2

Since mental health impacts every aspect of our lives, we can consciously make an effort to maintain a balanced outlook. Setting mental health goals may be helpful in feeling better overall. Here are some mental health goals that we can choose to set:

•          Manage stress. Not all stress is “bad,” because sometimes stress is simply a feeling of urgency that compels us to get things done in a timely way. However, if we have 10 things to accomplish and we place equal importance on them, our stress levels are sure to skyrocket. Managing stress means prioritizing tasks and even saying no to some of them or extending our self-imposed timeframes.

•          Speak kindly to yourself. We generally think about how to express ourselves to our family members, teachers, friends, employers, acquaintances and business partners, etc. before actually speaking. On the other hand, we generally don’t screen what we say to ourselves. Each of us has an inner voice (sometimes loud, sometimes soft) that we converse with. For mental health’s sake, we need to conscientiously speak kindly when talking to ourselves. Throw out any tendency to self-blame or overly criticize—mistakes make us human and what’s done is done—we have to learn to move on. The faster we can do so, the better our mental state.

•          Get moving. It doesn’t have to be “exercise” per se. It can be walking the dog, practicing dance moves, stretching or parking the car farther away when shopping. The symbiotic relationship between the brain and the heart is one of nature’s special gifts: get the heart pumping faster through movement and the brain starts feeling better! Movement is counterintuitive for people who are feeling blue, but if the first baby step is taken to get up and about, the blues can eventually be dispelled. On the other hand, if you’re a competitive athlete, it’s okay to have a slow day and do a little less without berating yourself. Regardless of the level of movement you choose, KenkoTherm® wraps offer you the type of support that gives you confidence.

•          Commit to getting restful sleep. How many times do we wake up feeling tired because we haven’t had a restful night’s sleep? Even once a week is too often. The human mind simply cannot function at its best without sleep. Ask any mother of a newborn how her brain is doing and hear about brain fog! The Kenko Sleep System is designed to provide you with the comfort and support that helps you obtain a restful night’s sleep.

•          Connect with nature. Even if it’s 10 minutes a day, make it a point to experience the outdoors. Whether it’s walking barefoot through the sand on a beach or wiggling your toes in the grass in a yard, take personal time in a natural space without electronics or manmade interruptions. Do this every day, even when it’s raining. It is guaranteed to make a difference in your mental health. to When you are indoors, use the KenkoGround® that was inspired by nature.

Make “more than enough” part of your daily self-care routine and enjoy your best life!

1, 2 https://authenticallydel.com/mental-health-goals/

Do You Know Your Purpose?

Published on by Nikken

The age-old question on the meaning of life may never be fully answered, but individually, each of us can find a purpose. Our purpose or where we find our meaning in life and living does not have to be earth-shattering. In other words, our life purpose doesn’t have to be heavy and burdensome. It can be in finding small pleasures. It can be in performing services and kindnesses, intentionally or whenever the opportunity arises. And, it is ongoing and changes as we inevitably transform through the various stages of life.

The search for meaning and purpose is tied to the quest for happiness. Every culture has its own path for this lifelong journey. The Japanese have clearly defined this journey as ikigai—a way to find purpose, joy and fulfillment in daily living.

Hector Garcia, co-author of Ikigai: The Japanese Secret to a Long and Happy Life, explains ikigai as “the intersection of what you are good at and what you love doing.”1 Ikigai is seen as the convergence of four primary elements: your passion, your mission, your vocation, and your profession. Put another way, the four elements are what you love, what the world needs, what you are good at, and what you can get paid for. When these four elements are in balance, life is believed to have meaning, purpose and joy.2

Okinawans have the highest number of centenarians in the world, and their interpretation of ikigai translates to “the happiness of always being busy.”3 Their meaning of life is discovered through daily actions and to choose one’s attitude in any given set of circumstances—to choose one’s own way.4

It also is rooted in the principle of ichariba chode, a local expression that translates to “treat everyone like a brother, even if you’ve never met them before.”5 This behavior of kindness toward one and all is found also in the Golden Rule as quoted by Jesus in the Sermon on the Mount.

Living with Active Wellness certainly is one facet of pursuing ikigai. Staying active keeps us busy and helps keep stress at bay. Eating healthy foods in moderation and getting restful sleep are behaviors that help us to live well. Caring for ourselves and being strong enough to care for others is living to serve. We may do these things unconsciously, but when we become conscious of what we do on a daily basis, purpose and meaning unfold more clearly.  

At Nikken, Humans Being More training teaches that meaning is often found in our mission in life, in what we do to develop ourselves and to serve others. Humans Being More posits that our purpose in life is to be and become the very best version of ourselves. Purpose and meaning is thus found through doing and being.

The next Humans Being More training is on January 30, 2021 at 10 AM Eastern to 2 PM  Eastern. Your host will be Barb Satterwhite and the online class will be led by Jeff Isom, Chancellor of Nikken University. Simply go to the Nikken shopping cart and look under Training and Development to register.

1, 2 https://medium.com/thrive-global/ikigai-the-japanese-secret-to-a-long-and-happy-life-might-just-help-you-live-a-more-fulfilling-9871d01992b7

3, 4, 5 https://showmedamani.com/2020/05/20/book-review-ikigai-the-japanese-secret-to-a-long-and-happy-life/

Do You Have a Sleep Disorder?

Published on by Nikken

Sleep disorders are conditions that disturb our normal sleep patterns. Sleeping is a complicated biological process where we are unconscious but the brain and body are still actively functioning. These continuous bodily functions help us stay healthy. When we don’t get enough restful sleep, we feel tired, but even worse, it can affect our physical and mental well-being. Restful sleep is one of the most important facets of Active Wellness.

The term “sleep disorder” refers to conditions that affect sleep quality, timing, or duration and impact a person’s ability to properly function while they are awake. These disorders can contribute to other medical problems, and some may also be symptoms for underlying mental health issues.1

Over four decades, more than 100 specific sleep disorders have been identified and complex methodologies categorize them based on causes, symptoms, physiological and psychological effects, and other criteria.2 However, most sleep disorders can be characterized by one or more of the following four signs:

  • Trouble falling or remaining asleep
  • Difficulty staying awake during the day
  • Imbalances in circadian rhythm that interfere with a healthy sleep schedule
  • Being prone to unusual behaviors that disrupt sleep

Some fairly common types of sleep disorders are insomnia, sleep apnea, restless leg syndrome (RLS), hypersomnia and parasomnia.3 According to general estimates by the Sleep Foundation, 10 to 30% of adults live with some form of insomnia. Most of us have experienced some form of insomnia—either having difficulty falling asleep or staying asleep. Chronic insomnia occurs when sleepers experience symptoms at least three times per week for at least three months. Insomnia lasting less than three months is known as short-term insomnia.

Sleep apnea is ubiquitous and presents more of a problem, because left untreated, it could lead to serious health issues. It’s not only a sleep disorder but also a breathing disorder where the sleeper stops breathing for 10 seconds or more. There are various forms of sleep apnea, but each warrants checking in with a health practitioner for possible treatment.

Restless leg syndrome causes the sleeper to waken from an urge to move the legs or simply twitching from an irritating sensation, while hypersomnia causes extreme sleepiness during the day, to the point of not being able to function.

Parasomnia is a collective term for unusual behaviors that occur prior to sleep, during sleep, or during the transition period between sleep and waking. These behaviors can occur during different stages of sleep. Sleepwalking and night terrors are examples of parasomnia, as are talking or eating while asleep.

Sleep disorders can be caused by health issues including heart, lung, nerve and pain conditions. They can also be caused by depression and anxiety, certain medications, caffeine, alcohol, irregular schedules, aging and even genetics. It’s best to check in with a health practitioner, just to be on the safe side.

When going to sleep, make sure your bedroom is quiet, dark and relaxing, and at a comfortable temperature. The Centers for Disease Control and Prevention recommend removing all electronic devices from the bedroom.4

From November 1 through December 31, 2020, the discounted Nikken “Cozy Winter” Packs not only help you to reap the health benefits of a good night’s sleep but also to expand your Global Wellness Community when you share it with others.


1, 2  https://www.sleepfoundation.org/sleep-disorders

3 https://medlineplus.gov/sleepdisorders.html

4 https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Sleep Better to Work and Feel Better

Published on by Nikken

What a difference a good night’s sleep can make! We work better, feel better and consciously or not, we treat people better when we’re well rested. In fact, the importance of sleep continues to be a hot topic. Nikken has been advocating for restful sleep with the help of advanced magnetic technology way before it became one of the primary focuses of Active Wellness practitioners!

Just how important is sleep for Active Wellness and overall health? In a 2018 study, Mayo Clinic scientists found that sleep deprivation increases the likelihood of age-related memory loss.1 This follows a 2017 study that linked poor sleep to higher levels of other biological markers associated with age-related brain conditions.2 Another 2018 study even determined that one sleepless night alone can be damaging, leaving behind harmful protein debris in your brain.3

The National Sleep Foundation’s (NSF) annual Sleep in America® poll shows Americans feel sleepy on average three times a week, with 62% trying to “shake it off” as their primary response. Those who feel sleepy five to seven days a week report especially high rates of irritability (52 percent), headaches (40 percent), and feeling unwell (34 percent). The Sleep in America poll found when people feel sleepy, more Americans say it’s generally because they’re not sleeping well enough (55 percent) as opposed to not having enough time to sleep (44 percent).4

To help achieve restful sleep, The National Sleep Foundation advises us to focus on maximizing comfort and minimizing distractions:

•            Use a high-performance mattress and pillow, such as the KenkoNaturest® Custom Pillow. This helps with comfort and the support of the spine to avoid achy muscles and joints.

•            Choose quality sheets and blankets. Again, this is to help with comfort and maintenance of suitable temperatures throughout the night. The Kenko® Dream Comforter is ideal to snuggle under during cool nights.

•            Avoid light disruptions. Excess light exposure can throw off sleep and circadian rhythm. Use blackout curtains or a comfortable sleep mask, such as the Kenko PowerSleep Mask, to block out light.

•            Keep noise to a minimum. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to block abrasive sounds when you want to sleep.

•            Make sure the room temperature is not too hot or cold by using heaters, fans and air conditioning as necessary. Researchers have found that sleeping in a cooler environment of around 65 degrees Fahrenheit is conducive to restful sleep.5

From November 1 through December 31,2020, the discounted Nikken “Cozy Winter” Packs not only help you to reap the health benefits of a good night’s sleep but also to expand your Global Wellness Community when you share it with others.

1 D. Carvalho et al. Association of Excessive Daytime Sleepiness with Longitudinal Β-Amyloid Accumulation in Elderly Persons Without Dementia JAMA Neurology. Vol. 75, June 2018. doi: 10.1001/jamaneurol.2018.0049.
https://jamanetwork.com/journals/jamaneurology/article-abstract/2674279

2 Sprecher KE et al. Poor sleep is associated with CSF biomarkers of amyloid pathology in cognitively normal adults. Neurology. 2017 Aug 1; 89(5): 445-453.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5539733/

3 Shokri-Kojori E et al. Β-Amyloid accumulation in the human brain after one night of sleep deprivation. PNAS April 24, 2018. 115 (17) 4483-4488;
http://www.pnas.org/content/115/17/4483

4 https://www.sleepfoundation.org/press-release/nsfs-2020-sleep-america-poll-shows-alarming-sleepiness-and-low-action

5 https://www.sleepfoundation.org/articles/healthy-sleep-tips