Medical Articles

The Long Autumn Nights

11.10.2026

In Japan, we are beginning to feel the arrival of autumn. When we think of autumn, we often hear phrases such as “the season for sports,” “the season for reading,” “the season for food,” and “the season for the arts.” There is also a Japanese expression, aki no yonaga, which means “the long autumn nights.” As the summer heat fades and the nights gradually become longer, it is the perfect time to enjoy a good book, listen to music, or simply relax with a drink. The expression generally refers to the period from around September to November.

Enjoying the longer evenings can be wonderful, but it is also easy to get carried away and stay up later than usual. Before we know it, we may end up getting less sleep than we need. Compared with people in many other countries, Japanese people tend to have relatively short sleep times, and this has become an even more noticeable trend in recent years. One possible reason is the widespread use of smartphones. Many people may find themselves staying up late scrolling through social media or playing online games. However, exposure to bright light before bedtime can keep the brain alert when it should be preparing for sleep. As a result, it may become harder to fall asleep, and our sleep may become lighter and less restful.

When a lack of sleep continues, the effects go beyond simply making it harder to manage our daily lives and work. Poor sleep has also been linked to the development or worsening of various health conditions. Feeling tired during the day can reduce our activity levels and make us less likely to exercise, which may lead to weight gain. Over time, insufficient sleep may also increase the risk of conditions such as diabetes and high blood pressure.

If you often feel sleepy during the day, it may be a sign that you are not getting enough sleep. Why not try some exercise, such as yoga or jogging, and give yourself a little more time to sleep? There are also some simple things you can do before bedtime: put your smartphone away, dim the lights, take a few slow, deep breaths, enjoy a warm drink, and organize your thoughts by making a simple plan for the following day. These small steps can help your mind and body wind down and make it easier to transition into sleep.

In the Philippines, where seasonal changes are not as noticeable, autumn may feel like a distant concept. But whenever this season gives you a chance to think about Japan, why not take a moment to slow down and make some time to care for both your body and mind?

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