On the topic of sleep, myths and misconceptions abound. There have long been disagreements over how much sleep is the right amount and whether cheese really does give you nightmares or not. If you want to unveil the truth on these pressing matters, we suggest you keep reading.
Myth #1: All you need is 5 hours of sleep per night
Whilst no magic number of hours to sleep applies universally, experts from the National Sleep Foundation recommend that adults sleep for around seven to nine hours per night. One in four million people can get away with fewer hours of sleep due to a genetic mutation that enables them to sleep for shorter periods and still feel well-rested the following day. Still, these people are the exception, and you should work on getting between seven and nine hours to feel fresh and alert and be healthy in the long run.
Myth #2: Your brain shuts down when you sleep
On the contrary, the brain remains busy and active when you’re asleep. As we know, there are different sleep stages, the most well-known being rapid eye movement (REM). During REM sleep, brain activity actually increases to a level not dissimilar to when you’re awake.
The changes to brain activity whilst asleep are thought to be part of the reason that sleep is crucial for memory, thinking and processing emotions. As such, there is no “shutting down” of the brain when we fall asleep.
Myth #3: Snoozing your alarm allows you to get extra meaningful sleep
Hitting snooze at least once when it’s time to wake up is something many of us are guilty of virtually every day. Far from the Hollywood movies where the protagonist bops their alarm clock silent and springs out of bed, most of us tap the snooze button to afford ourselves an extra 10 minutes of precious rest.
But do these extra minutes actually serve us? The answer is no: fragmented sleep generally isn’t restorative, so hitting snooze is not the answer to getting more meaningful sleep – you may as well just get up.
Myth #4: Hours-long naps make up for lack of sleep at night
As a general rule, daytime napping is not advised as it could harm your chances of sleeping well at night. Of course, if you haven’t slept well, the occasional nap can be a good idea to restore alertness and may not affect how you sleep that night. When well-executed, a nap can actually provide as much energy as two cups of strong coffee, with longer-lasting effects and none of the unnatural side effects that caffeine can induce.
If you are scheduling a nap during the day, allow no more than 30 minutes. Within 20 minutes, your nervous system will hibernate, recharging the whole body. Surpass 30 minutes, and you may fall into a deep sleep, which explains why many people wake up feeling groggy from a long nap. If you suffer from insomnia and experience daytime sleepiness, it is still best to avoid napping, as this will only perpetuate insomnia at night.
Myth #5: Cheese gives you nightmares
The age-old myth so many of us were told by our parents is that cheese gives you nightmares. However, there is a lack of evidence to substantiate this. Cheese (especially when paired with crackers) has actually been contested as a good pre-bedtime snack because it is packed with a natural sleep aid, Calcium. Calcium contains tryptophan – an amino acid used by the body to produce melatonin (the hormone that induces sleep).
Myth #6: The time of the day doesn’t matter
As long as you sleep for a good number of hours at some point, it doesn’t matter when you do it, right? Wrong! Studies show that the timing of sleep is important, and the best time is during nighttime hours when it is dark. This is so that the body’s circadian rhythm can be aligned with its environment. Circadian timing determines sleep quality, mental state, metabolism and cardiovascular health, among other aspects of our health.
Myth #7: Lots of movement in your sleep is bad
Minor body movements are entirely normal and occur when most people sleep. Generally, movements during sleep only pose a concern if they are a chronic issue, if they are harming you or a partner or if they are causing you to sleepwalk.
Myth #8: If you can’t sleep, you should lay there until you can
When you can’t get to sleep, the natural instinct is to toss and turn and lay there staring into the darkness, waiting to be overcome by sleepiness. However, experts recommend against doing this.
In case you haven’t fallen asleep within 20 minutes and are struggling to, it is thought that getting out of bed to do something relaxing in a low-volume and dimly-lit setting is better than merely lying there. Of course, this doesn’t mean using your phone or other electronic devices, as these emit blue light, which awakens you more. Once you feel ready, try going back to bed. Experts posit that your bed should be associated with sleep, which could be jeopardised by feelings of frustration if you simply lay there shuffling around and feeling uncomfortable.
Myth #9: Lighting doesn’t matter
Lighting does have an effect on the way we sleep. If you’re someone who can’t be in complete darkness, it may be worth training yourself with the gradual dimming of your environment, as even low light can make you more sensitive to waking up and, in turn, be detrimental to your circadian rhythm.
Aside from the above, you also risk eye strain by having too many lights blazing while you sleep. Oddly, one 2019 study published in the JAMA Internal Medicine journal has even discovered a link between sleeping with lamps on and considerable weight gain.
So, it will make a difference to your overall health and well-being to sleep in an environment that is as good as pitch black.
Bottom line
Hopefully, some of the most common myths around sleep have been dispelled in this post. Getting regular, quality sleep is crucial, so it is equally crucial to understand how we can achieve that, to facilitate a lifetime of days bookended by good sleep.
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