Tanya Dutt

Why You Might Be Taking Too Long To Fall Asleep- 7-Step Nighttime Routine For Relaxing Sleep

Why You Might Be Taking Too Long To Fall Asleep (Credit: Canva)

When your head hits the pillow at night, do you easily drift into peaceful slumber, or do you find yourself tossing and turning, consumed by worries? How you experience your nights can offer valuable insights into your overall health. 

The time it takes for your body to transition into a restful state is known as "sleep latency." While this time frame varies between individuals, sleep experts have established general guidelines for optimal rest. 

According to the National Sleep Foundation, it should ideally take around 15 to 20 minutes to fall asleep for a healthy individual. Falling asleep too quickly or too slowly, however, can signal underlying issues.

Kristen Casey, a licensed clinical psychologist specializing in insomnia, suggests that while falling asleep within 15-20 minutes is optimal, numerous factors can influence sleep latency. From stress to health issues, many uncontrollable factors may interfere with one's ability to fall asleep. 

Maintaining proper sleep hygiene is one of the best ways to ensure a regular, restorative <span>sleep cycle</span>. According to Jeff Kahn, CEO and co-founder of Rise Science, implementing a consistent routine is critical for good sleep. Simple habits such as sticking to a regular sleep schedule, avoiding caffeine 12 hours before bedtime, limiting late-night meals and alcohol consumption, and keeping your bedroom cool, dark, and quiet can all enhance sleep quality.

Engaging in some physical activity before bed has also been found to improve sleep, though it’s important to balance the intensity and timing of your workouts to avoid overstimulation.

<h2>Falling Asleep Too Quickly: Causes and Risks</h2>

If you fall asleep as soon as your head hits the pillow, this might seem ideal, but it could indicate other problems such as exhaustion or "junk sleep." 

Dr. Dave Rabin, a neuroscientist, warns that falling asleep too quickly may be a sign of burnout or exhaustion, which could stem from overwork, stress, or an excessive sleep drive (the body's intense need for sleep). While sleep is essential, too much "junk sleep" — sleep that lacks depth or quality — can lead to health issues like obesity, heart disease, and depression. If you find yourself regularly falling asleep too fast, it may be beneficial to consult a healthcare professional to rule out underlying causes.

<h2>Struggling to Fall Asleep: Causes and Solutions</h2>

On the other hand, if you lie awake for hours, this could be a sign of insomnia, chronic pain, or other psychological or medical conditions. Anxiety, depression, and even irregular schedules can contribute to poor sleep latency.

Catherine “Katie” Yu, a psychiatric mental health nurse, emphasizes the importance of consistency in your sleep routine. If you are dealing with frequent insomnia, experts recommend creating a stable bedtime routine, limiting caffeine and alcohol, and seeking morning sunlight to regulate your circadian rhythms.

Both falling asleep too fast and too slow can disrupt your overall mental health. Difficulty falling asleep has been linked to depression, anxiety, and other mental illnesses. In these cases, sleep experts suggest seeking therapy to help identify and address the root cause of sleep issues.

<h2>7-Step Nighttime Routine to Induce <span rel="noindex">Relaxing Sleep</span></h2>

A calming pre-sleep routine can work wonders for achieving quality rest. Here are seven steps you can try before bed:

1. Turn off screens 30-60 minutes before bed to help your brain wind down.

2. Lower lighting in your home to signal to your body that it's time to sleep.

3. Engage in calming movements to relax your muscles and mind.

4. Try breathing exercises to reduce stress and calm the nervous system.

5. Write down any lingering thoughts or worries to clear your mind for sleep.

6. A warm cup of caffeine-free tea can soothe your body and mind.

7. Play calming sounds to help your body ease into sleep.

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circadian rhythm

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When your head hits the pillow at night, do you easily drift into peaceful slumber, or do you find yourself tossing and turning, consumed by worries? How you experience your nights can offer valuable insights into your overall health. The time it takes for your body to transition into a restful state is known as "sleep latency." While this time frame varies between individuals, sleep experts have established general guidelines for optimal rest. According to the National Sleep Foundation, it should ideally take around 15 to 20 minutes to fall asleep for a healthy individual. Falling asleep too quickly or too slowly, however, can signal underlying issues.Kristen Casey, a licensed clinical psychologist specializing in insomnia, suggests that while falling asleep within 15-20 minutes is optimal, numerous factors can influence sleep latency. From stress to health issues, many uncontrollable factors may interfere with one's ability to fall asleep. Why Sleep Hygiene MattersMaintaining proper sleep hygiene is one of the best ways to ensure a regular, restorative sleep cycle. According to Jeff Kahn, CEO and co-founder of Rise Science, implementing a consistent routine is critical for good sleep. Simple habits such as sticking to a regular sleep schedule, avoiding caffeine 12 hours before bedtime, limiting late-night meals and alcohol consumption, and keeping your bedroom cool, dark, and quiet can all enhance sleep quality.Engaging in some physical activity before bed has also been found to improve sleep, though it’s important to balance the intensity and timing of your workouts to avoid overstimulation.Falling Asleep Too Quickly: Causes and RisksIf you fall asleep as soon as your head hits the pillow, this might seem ideal, but it could indicate other problems such as exhaustion or "junk sleep." Dr. Dave Rabin, a neuroscientist, warns that falling asleep too quickly may be a sign of burnout or exhaustion, which could stem from overwork, stress, or an excessive sleep drive (the body's intense need for sleep). While sleep is essential, too much "junk sleep" — sleep that lacks depth or quality — can lead to health issues like obesity, heart disease, and depression. If you find yourself regularly falling asleep too fast, it may be beneficial to consult a healthcare professional to rule out underlying causes.Struggling to Fall Asleep: Causes and SolutionsOn the other hand, if you lie awake for hours, this could be a sign of insomnia, chronic pain, or other psychological or medical conditions. Anxiety, depression, and even irregular schedules can contribute to poor sleep latency.Catherine “Katie” Yu, a psychiatric mental health nurse, emphasizes the importance of consistency in your sleep routine. If you are dealing with frequent insomnia, experts recommend creating a stable bedtime routine, limiting caffeine and alcohol, and seeking morning sunlight to regulate your circadian rhythms.Both falling asleep too fast and too slow can disrupt your overall mental health. Difficulty falling asleep has been linked to depression, anxiety, and other mental illnesses. In these cases, sleep experts suggest seeking therapy to help identify and address the root cause of sleep issues.7-Step Nighttime Routine to Induce Relaxing SleepA calming pre-sleep routine can work wonders for achieving quality rest. Here are seven steps you can try before bed:1. Turn off screens 30-60 minutes before bed to help your brain wind down.2. Lower lighting in your home to signal to your body that it's time to sleep.3. Engage in calming movements to relax your muscles and mind.4. Try breathing exercises to reduce stress and calm the nervous system.5. Write down any lingering thoughts or worries to clear your mind for sleep.6. A warm cup of caffeine-free tea can soothe your body and mind.7. Play calming sounds to help your body ease into sleep.

why you might be taking too long to fall asleep- 7-step nighttime routine for relaxing sleep

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In India, every year on July 1, National Doctor’s Day is celebrated. This day aims to recognize the efforts and the tireless service of doctors. 

However, the day is much rooted in history. The day is celebrated on July 1 to commemorate the birth anniversary of Dr Bidhan Chandra Roy. Born in Patna, he was a physician, practicing in Kolkata and also served as the Chief Minister of the state of West Bengal. He is also a recipient of the Bharat Ratna. 

It was in 1991 when the Government of India, to honor Dr Roy’s contribution in public health care, declared his birth anniversary as the day devoted to doctors. 

He was born on July 1, 1882, and passed away on the same date in 1962. His legacy also includes founding significant medical institutions like the Indian Medical Association (IMA), and the Medical Council of India (MCI). 

He left Patna in June 1901 and came to Kolkata to study at the Medical College and Hospital. While at medical school, he came upon an inscription which read, "Whatever thy hands findeth to do, do it with thy might.” These words became his inspiration to come. 

He then left for Britain in February 1909 and after he returned he joined the Provincial Health Service. 

Alongside his private medical practice, he wasn’t above stepping in as a nurse when needed. Medicine, for him, wasn’t just a profession—it was a lifelong calling. He taught at the Medical College and Hospital in Kolkata, and later, at institutions we now know as NRS Medical College and R.G. Kar Medical College. He also served as the first president of the Cardiological Society of India, leading it from 1948 to 1950.

But for Roy, health wasn’t just about hospitals and textbooks—it was the foundation of a free and thriving nation. 

He believed that India’s dream of swaraj, or self-rule, would never be fulfilled unless its people were physically and mentally strong. That belief drove him to help shape medical education and establish critical institutions like the Jadavpur T.B. Hospital, Chittaranjan Seva Sadan, Kamala Nehru Memorial Hospital, Chittaranjan Cancer Hospital, and the Victoria Institution. The Chittaranjan Seva Sadan, a hospital for women and children, opened in 1926 because of his efforts.

He was also Mahatma Gandhi’s personal physician—and more than that, a trusted friend.

In 1925, Roy entered politics and ran as an independent candidate from Barrackpore for the Bengal Legislative Council. He defeated none other than Surendranath Banerjee, the “Grand Old Man of Bengal.” Though he ran independently, Roy often aligned himself with the Swaraj Party. That same year, he raised an early alarm about pollution in the Hooghly River, calling for studies and preventive measures—well ahead of his time.

By 1928, he had joined the All India Congress Committee. A year later, he took part in the Civil Disobedience Movement in Bengal. Pandit Motilal Nehru, recognizing his leadership, brought him into the Congress Working Committee in 1930. But the colonial government cracked down hard—declaring the committee illegal and jailing Roy along with several others on August 26, 1930. He was held at Alipore Central Jail.

During the Dandi March in 1931, many Congress leaders from the Calcutta Corporation were imprisoned. At the party’s request, Roy remained free to keep things running. He served first as Alderman of the Calcutta Corporation and then as Mayor from 1931 to 1933. Under his leadership, the city saw improved roads, better lighting and water supply, free education, free medical care, and a systematic approach to funding hospitals and dispensaries.

When Rangoon fell to Japanese forces in 1942 and panic gripped Calcutta, Roy was the Vice-Chancellor of the University of Calcutta. As fear of bombings loomed, he arranged for air-raid shelters so that classes could continue safely and also provided relief for students, teachers, and university staff.

<h4>Why Is It Important To Observe This Day?</h4>

Roy’s compassion has become the foundation of those in the medical service. The day thus brings attention to the healthcare professionals. It also asks a very important question: Who heals the healer? 

This question compels one to wonder how those who work under immense pressure to save life manage the stress? Dr Dilip P Bhanushali, President of the IMA pointed out in his address speech at the Times Network India Health Summit on the importance of taking care of healthcare workers, especially in the face of on growing violence against doctors. 

This day, thus reminds people of how doctors prioritize other lives, often neglecting theirs The day, thus, works as a reminder to care for those who care for us. 

doctors day

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national doctors day

doctors day 2025

india doctors day

In India, every year on July 1, National Doctor’s Day is celebrated. This day aims to recognize the efforts and the tireless service of doctors. However, the day is much rooted in history. The day is celebrated on July 1 to commemorate the birth anniversary of Dr Bidhan Chandra Roy. Born in Patna, he was a physician, practicing in Kolkata and also served as the Chief Minister of the state of West Bengal. He is also a recipient of the Bharat Ratna. It was in 1991 when the Government of India, to honor Dr Roy’s contribution in public health care, declared his birth anniversary as the day devoted to doctors. Who Was Dr Bidhan Chandra Roy?He was born on July 1, 1882, and passed away on the same date in 1962. His legacy also includes founding significant medical institutions like the Indian Medical Association (IMA), and the Medical Council of India (MCI). He left Patna in June 1901 and came to Kolkata to study at the Medical College and Hospital. While at medical school, he came upon an inscription which read, "Whatever thy hands findeth to do, do it with thy might.” These words became his inspiration to come. He then left for Britain in February 1909 and after he returned he joined the Provincial Health Service. Alongside his private medical practice, he wasn’t above stepping in as a nurse when needed. Medicine, for him, wasn’t just a profession—it was a lifelong calling. He taught at the Medical College and Hospital in Kolkata, and later, at institutions we now know as NRS Medical College and R.G. Kar Medical College. He also served as the first president of the Cardiological Society of India, leading it from 1948 to 1950.But for Roy, health wasn’t just about hospitals and textbooks—it was the foundation of a free and thriving nation. He believed that India’s dream of swaraj, or self-rule, would never be fulfilled unless its people were physically and mentally strong. That belief drove him to help shape medical education and establish critical institutions like the Jadavpur T.B. Hospital, Chittaranjan Seva Sadan, Kamala Nehru Memorial Hospital, Chittaranjan Cancer Hospital, and the Victoria Institution. The Chittaranjan Seva Sadan, a hospital for women and children, opened in 1926 because of his efforts.He was also Mahatma Gandhi’s personal physician—and more than that, a trusted friend.In 1925, Roy entered politics and ran as an independent candidate from Barrackpore for the Bengal Legislative Council. He defeated none other than Surendranath Banerjee, the “Grand Old Man of Bengal.” Though he ran independently, Roy often aligned himself with the Swaraj Party. That same year, he raised an early alarm about pollution in the Hooghly River, calling for studies and preventive measures—well ahead of his time.By 1928, he had joined the All India Congress Committee. A year later, he took part in the Civil Disobedience Movement in Bengal. Pandit Motilal Nehru, recognizing his leadership, brought him into the Congress Working Committee in 1930. But the colonial government cracked down hard—declaring the committee illegal and jailing Roy along with several others on August 26, 1930. He was held at Alipore Central Jail.During the Dandi March in 1931, many Congress leaders from the Calcutta Corporation were imprisoned. At the party’s request, Roy remained free to keep things running. He served first as Alderman of the Calcutta Corporation and then as Mayor from 1931 to 1933. Under his leadership, the city saw improved roads, better lighting and water supply, free education, free medical care, and a systematic approach to funding hospitals and dispensaries.When Rangoon fell to Japanese forces in 1942 and panic gripped Calcutta, Roy was the Vice-Chancellor of the University of Calcutta. As fear of bombings loomed, he arranged for air-raid shelters so that classes could continue safely and also provided relief for students, teachers, and university staff.Why Is It Important To Observe This Day?Roy’s compassion has become the foundation of those in the medical service. The day thus brings attention to the healthcare professionals. It also asks a very important question: Who heals the healer? This question compels one to wonder how those who work under immense pressure to save life manage the stress? Dr Dilip P Bhanushali, President of the IMA pointed out in his address speech at the Times Network India Health Summit on the importance of taking care of healthcare workers, especially in the face of on growing violence against doctors. This day, thus reminds people of how doctors prioritize other lives, often neglecting theirs The day, thus, works as a reminder to care for those who care for us. 

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When Group Captain <span>Shubhanshu Shukla</span> became the first Indian to board the International Space Station (ISS) as part of the Axiom Mission-4, he carried with him not only national pride but years of medical preparation and personal discipline. 

Space travel is as much about the body and mind as it is about engineering and exploration. 

Here's a deep dive into how astronauts safeguard their wellbeing before, during, and after their missions — and why every step is critical.

Astronauts begin their journey long before liftoff. Months — sometimes years — ahead of the mission, they are paired with flight surgeons (physicians with specialized training in space medicine) who monitor and manage their health meticulously. In Shukla’s case, the Indian Air Force appointed Dr. Punyashlok Biswal as his designated physician, offering continuity of care throughout his space journey, as reported by NDTV. 

The Week.in reports that in the final weeks before launch, astronauts enter a tightly controlled quarantine. According to space analyst Girish Linganna, as was told to the Week.in, this isolation isn't just protocol — it's protection. 

Infections like the common cold could threaten an entire mission. The ISS is a sealed environment with limited medical supplies, where even a minor illness can compromise experiments, affect crew performance, or force an early return to Earth.

<h4>Physical Conditioning and Mental Fortitude</h4>

Training includes intense physical conditioning and simulation drills. Astronauts must meet demanding benchmarks for strength, endurance, agility, and aerobic fitness to ensure they can function in a microgravity environment. Mental preparation is equally crucial. NASA assesses candidates for resilience, adaptability, and communication skills as early as the selection phase. Crew members are also trained in self-care and team dynamics — vital skills when you’re isolated 400 kilometers above Earth.

Astronauts like Shukla don’t travel alone — at least not medically. Flight surgeons remain connected throughout the mission, conducting weekly telemedicine check-ins to monitor everything from sleep quality to cardiovascular performance. These physicians act as both doctors and confidants, forming years-long relationships with astronauts. As Dr. Brigitte Godard of the European Space Agency told NDTV, “They are like family physicians.”

Each astronaut's physiological response to microgravity is unique. While Shukla initially experienced space motion sickness — a common side effect in early days of spaceflight — his extensive background as a fighter pilot made him more resilient. With monitoring and proper support, these symptoms are manageable, especially on short-duration missions like Ax-4.

<h4>Physical Fitness In Microgravity </h4>

Microgravity weakens bones and muscles due to the lack of physical stress normally exerted by gravity. To counteract this, astronauts exercise for approximately 2.5 hours each day. They use devices like the ARED (Advanced Resistive Exercise Device) to simulate weightlifting, a treadmill (T2), and the CEVIS bike for cardiovascular fitness. These workouts help preserve muscle mass, maintain bone density, and support motor coordination — all vital for safe movement and return to Earth.

Nutrition in space serves a dual purpose: physiological support and psychological comfort. NASA’s Space Food Systems Laboratory creates meals that are both nutrient-rich and enjoyable. Astronauts also receive care packages and can request familiar foods — a small but significant way to boost morale. Their dietary intake is carefully tracked using digital tools, and samples of blood and urine are analyzed throughout the mission to ensure optimal nutrient levels.

Long-term isolation, confined quarters, and the lack of natural stimuli can weigh heavily on astronauts’ mental health. NASA provides behavioral support, including access to psychologists, video conferencing with loved ones, and team-building activities. These efforts are designed to sustain emotional resilience and interpersonal harmony in space.

Once back on Earth, astronauts don’t just walk away from the mission — literally. The effects of weightlessness linger, including muscle weakness, balance issues, and reduced cardiovascular capacity. Recovery begins immediately with medical evaluations and a customized reconditioning program. NASA’s Astronaut Strength and Conditioning Specialists (ASCRs) design plans that rebuild agility, strength, and motor skills.

Each astronaut's recovery timeline is different. While most regain preflight fitness within 45 days, others may need extended rehabilitation. Progress is carefully tracked using pre-mission benchmarks, ensuring each individual returns to full function — and readiness for future missions.

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shubhanshu shukla

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axiom 4

When Group Captain Shubhanshu Shukla became the first Indian to board the International Space Station (ISS) as part of the Axiom Mission-4, he carried with him not only national pride but years of medical preparation and personal discipline. Space travel is as much about the body and mind as it is about engineering and exploration. Here's a deep dive into how astronauts safeguard their wellbeing before, during, and after their missions — and why every step is critical.Prep Before LaunchAstronauts begin their journey long before liftoff. Months — sometimes years — ahead of the mission, they are paired with flight surgeons (physicians with specialized training in space medicine) who monitor and manage their health meticulously. In Shukla’s case, the Indian Air Force appointed Dr. Punyashlok Biswal as his designated physician, offering continuity of care throughout his space journey, as reported by NDTV. The Week.in reports that in the final weeks before launch, astronauts enter a tightly controlled quarantine. According to space analyst Girish Linganna, as was told to the Week.in, this isolation isn't just protocol — it's protection. Infections like the common cold could threaten an entire mission. The ISS is a sealed environment with limited medical supplies, where even a minor illness can compromise experiments, affect crew performance, or force an early return to Earth.Physical Conditioning and Mental FortitudeTraining includes intense physical conditioning and simulation drills. Astronauts must meet demanding benchmarks for strength, endurance, agility, and aerobic fitness to ensure they can function in a microgravity environment. Mental preparation is equally crucial. NASA assesses candidates for resilience, adaptability, and communication skills as early as the selection phase. Crew members are also trained in self-care and team dynamics — vital skills when you’re isolated 400 kilometers above Earth.Monitoring Health in Real-TimeAstronauts like Shukla don’t travel alone — at least not medically. Flight surgeons remain connected throughout the mission, conducting weekly telemedicine check-ins to monitor everything from sleep quality to cardiovascular performance. These physicians act as both doctors and confidants, forming years-long relationships with astronauts. As Dr. Brigitte Godard of the European Space Agency told NDTV, “They are like family physicians.”Each astronaut's physiological response to microgravity is unique. While Shukla initially experienced space motion sickness — a common side effect in early days of spaceflight — his extensive background as a fighter pilot made him more resilient. With monitoring and proper support, these symptoms are manageable, especially on short-duration missions like Ax-4.Physical Fitness In Microgravity Microgravity weakens bones and muscles due to the lack of physical stress normally exerted by gravity. To counteract this, astronauts exercise for approximately 2.5 hours each day. They use devices like the ARED (Advanced Resistive Exercise Device) to simulate weightlifting, a treadmill (T2), and the CEVIS bike for cardiovascular fitness. These workouts help preserve muscle mass, maintain bone density, and support motor coordination — all vital for safe movement and return to Earth.Ensuring NutritionNutrition in space serves a dual purpose: physiological support and psychological comfort. NASA’s Space Food Systems Laboratory creates meals that are both nutrient-rich and enjoyable. Astronauts also receive care packages and can request familiar foods — a small but significant way to boost morale. Their dietary intake is carefully tracked using digital tools, and samples of blood and urine are analyzed throughout the mission to ensure optimal nutrient levels.Mental and Emotional SupportLong-term isolation, confined quarters, and the lack of natural stimuli can weigh heavily on astronauts’ mental health. NASA provides behavioral support, including access to psychologists, video conferencing with loved ones, and team-building activities. These efforts are designed to sustain emotional resilience and interpersonal harmony in space.Postflight RehabilitationOnce back on Earth, astronauts don’t just walk away from the mission — literally. The effects of weightlessness linger, including muscle weakness, balance issues, and reduced cardiovascular capacity. Recovery begins immediately with medical evaluations and a customized reconditioning program. NASA’s Astronaut Strength and Conditioning Specialists (ASCRs) design plans that rebuild agility, strength, and motor skills.Each astronaut's recovery timeline is different. While most regain preflight fitness within 45 days, others may need extended rehabilitation. Progress is carefully tracked using pre-mission benchmarks, ensuring each individual returns to full function — and readiness for future missions.

What Is The 'Japanese Way' Of Leading A Healthy Life?

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If one has to look at the data of old-age dependency ratio, Japan, very clearly stands as an outlier. Whether or not it is great for their economy, the truth one cannot deny is the healthy lifestyle they swear by, which has enabled a longer life expectancy. It is in Japan where this ratio is highest in the world, which means people older than 64 are living a long life. 

Dr Martin Juneau, MD, FRCP, writes that among the G7 countries, Japan has the highest life expectancy at birth. For Japanese men, the average age is 81.1, whereas Japanese women live up to an average age of 87.1 years.

The reason, Juneau writes, is because of fewer deaths from ischemic heart disease and cancers, particularly breast and prostate cancer, which is common among women and men at an older age, respectively. 

Japan’s low mortality rate is largely due to a diet low in red meat, rich in fish, soy, tea, and a notably low obesity rate—4.8% in men and 3.7% in women. In contrast, Canada’s 2016 obesity rates were 24.6% for men and 26.2% for women. Obesity raises the risk of heart disease and several cancers.

It is thus no surprise that Japan makes it to the list Blue Zones, a termed coined by author Dan Buettner, who studied the areas of the world where people lived exceptionally long lives. He called them the "Blue zones", because when Buettner and his colleagues were searching for these areas, they drew it with a blue circles around them on the map.

Japan's Okinawa is one of the five regions that makes it to the list.

<h4>The <span rel="noindex">Japanese Walking</span></h4>

Also known as <span>Interval Walking Training</span> or the <a href="https://www.healthandme.com/fitness/japanese-walking-is-the-new-low-impact-fitness-trend-for-healthy-heart-article-151802566" data-type="tilCustomLink">Japanese Walking</a> is a safe and sustainable way to improve your fitness without going to the gym. 

It is developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.

Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.

Japanese people have made it a habit to drink <a href="https://www.healthandme.com/nutrition/why-do-the-japanese-drink-vinegar-before-their-meals-article-151339723" data-type="tilCustomLink">vinegar </a>before every meal as a healthy tonic. On an average, a Japanese person drinks 15 to 30 ml, which is around 1 to 2 tablespoons of vinegar. They dilute it in water right before the meal.

Vinegar contain acetic acid that helps in increasing the production of digestive enzymes and stomach acid. This can also help break down food more effectively. There are studies too that show that acetic acid can improve insulin sensitivity and reduce blood sugar spikes that happens right after you consume your meal.

There are other benefits to drinking vinegar. It also helps to boost your metabolism and promote weight loss. Research also suggests that acetic acid can increase fat burning and reduce fat storage. 

Japanese people are known for following a healthy routine. It does not have to be rigorous, but what is important for them is the consistency with which you follow it. 

Some of the <a href="https://www.healthandme.com/health-wellness/10-timeless-beauty-lessons-from-japanese-skincare-rituals-article-151274760" data-type="tilCustomLink">habits </a>they follow as a day-to-day life are:

<ul><li>Picking fresh from the market</li><li>Using different methods of hydration, including drinking tea, which fulfills the intake of antioxidants </li><li>In Japan, skincare is not luxury, they pay special attention to hydrating their skin</li><li>Prioritising sleep</li><li>Eating fermented food that keeps their guts healthy</li></ul>

The Okinawan mantra to a healthy diet is<em> </em><a href="https://www.healthandme.com/health-wellness/the-blue-zones-what-we-can-learn-from-the-worlds-longest-lived-people-article-151111188" data-type="tilCustomLink"><em>Hara Hachi Bu</em></a><em></em>, which stands for eating only 80% of your diet. It was founded 2500-year ago by Confucianism. It is said before the meal to remind people to stop eating when they are stomach are 80% full. The study mentions that the "20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it." The study by Buettner also found that the people in the Blue Zones eat their smallest meal in the late afternoon or early evening, and then, they do not eat any more the rest of the day.

<h4><span rel="noindex">Reiki Healing</span></h4>

While it is not to be substituted as a cure to diseases or illness, or even as a therapy, this complementary therapy can be used alongside conventional medical treatments. 

It is a Japanese form of energy healing where practitioners channel universal life force energy to promote relaxation, reduce stress, and potentially aid in healing. It involves placing hands lightly on or near the body to transfer this energy, aiming to balance the body's energy and facilitate well-being. Reiki is considered a complementary therapy, not a replacement for conventional medical treatment. 

Japanese walking

Japanese way of life

Interval Walking Training

Japanese drink vinegar before meal

Healthy Japanese way of life

Blue Zone Okinawa

Okinawa Japane

Reiki Healing

If one has to look at the data of old-age dependency ratio, Japan, very clearly stands as an outlier. Whether or not it is great for their economy, the truth one cannot deny is the healthy lifestyle they swear by, which has enabled a longer life expectancy. It is in Japan where this ratio is highest in the world, which means people older than 64 are living a long life. Dr Martin Juneau, MD, FRCP, writes that among the G7 countries, Japan has the highest life expectancy at birth. For Japanese men, the average age is 81.1, whereas Japanese women live up to an average age of 87.1 years.The reason, Juneau writes, is because of fewer deaths from ischemic heart disease and cancers, particularly breast and prostate cancer, which is common among women and men at an older age, respectively. Japan’s low mortality rate is largely due to a diet low in red meat, rich in fish, soy, tea, and a notably low obesity rate—4.8% in men and 3.7% in women. In contrast, Canada’s 2016 obesity rates were 24.6% for men and 26.2% for women. Obesity raises the risk of heart disease and several cancers.It is thus no surprise that Japan makes it to the list Blue Zones, a termed coined by author Dan Buettner, who studied the areas of the world where people lived exceptionally long lives. He called them the "Blue zones", because when Buettner and his colleagues were searching for these areas, they drew it with a blue circles around them on the map.Japan's Okinawa is one of the five regions that makes it to the list.So, how do Japanese stay healthy?The Japanese WalkingAlso known as Interval Walking Training or the Japanese Walking is a safe and sustainable way to improve your fitness without going to the gym. It is developed by Japanese researchers to target cardiometabolic health in older adults, IWT blends short bursts of brisk walking with periods of slower recovery walks — making it an ideal choice for people across age groups and fitness levels.Unlike traditional walking, which is usually done at a steady pace, IWT alternates between fast and slow intervals. The recommended protocol involves five sets of 3 minutes of brisk walking followed by 3 minutes of slower walking, totaling 30 minutes of exercise. This is typically done five days a week.Vinegar Before MealsJapanese people have made it a habit to drink vinegar before every meal as a healthy tonic. On an average, a Japanese person drinks 15 to 30 ml, which is around 1 to 2 tablespoons of vinegar. They dilute it in water right before the meal.Vinegar contain acetic acid that helps in increasing the production of digestive enzymes and stomach acid. This can also help break down food more effectively. There are studies too that show that acetic acid can improve insulin sensitivity and reduce blood sugar spikes that happens right after you consume your meal.There are other benefits to drinking vinegar. It also helps to boost your metabolism and promote weight loss. Research also suggests that acetic acid can increase fat burning and reduce fat storage. A Healthy RoutineJapanese people are known for following a healthy routine. It does not have to be rigorous, but what is important for them is the consistency with which you follow it. Some of the habits they follow as a day-to-day life are:Picking fresh from the marketUsing different methods of hydration, including drinking tea, which fulfills the intake of antioxidants In Japan, skincare is not luxury, they pay special attention to hydrating their skinPrioritising sleepEating fermented food that keeps their guts healthyEating HabitsThe Okinawan mantra to a healthy diet is Hara Hachi Bu, which stands for eating only 80% of your diet. It was founded 2500-year ago by Confucianism. It is said before the meal to remind people to stop eating when they are stomach are 80% full. The study mentions that the "20% gap between not being hungry and feeling full could be the difference between losing weight or gaining it." The study by Buettner also found that the people in the Blue Zones eat their smallest meal in the late afternoon or early evening, and then, they do not eat any more the rest of the day.Reiki HealingWhile it is not to be substituted as a cure to diseases or illness, or even as a therapy, this complementary therapy can be used alongside conventional medical treatments. It is a Japanese form of energy healing where practitioners channel universal life force energy to promote relaxation, reduce stress, and potentially aid in healing. It involves placing hands lightly on or near the body to transfer this energy, aiming to balance the body's energy and facilitate well-being. Reiki is considered a complementary therapy, not a replacement for conventional medical treatment. 

what is the 'japanese way' of leading a healthy life?

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