2024-04-04 06:00:55
In this article, we uncover and analyze various myths about sleep, in light of what scientific research tells us.
Last update : 05 avril, 2024
You shouldn’t sleep with the TV on, don’t go to bed after having dinner… Many of us have heard or read some of these myths about sleep that make us think.
Rest hours are essential to be able to recover after a long day and fill us with energy. But, with so much information, we often doubt what is correct when it comes to sleep.
Although these beliefs seem innocent, for some people they cause concern. There will even be many who will perform actions that will affect their rest, instead of promoting health.
There are many myths about sleep. Some have a basis of truth. Below we will examine and analyze them, weighing them in light of scientific research.
1. You should not sleep more than eight hours
We need seven to nine hours of sleep, no minutes more or less. According to’Office of Disease Prevention and Health Promotion des États-Unis7 hours is the healthy minimum for an adult.
Therefore, you don’t have to sleep exactly eight hours. If you run out or go a little too far, that’s not a bad thing.
Falling into anxiety or anxiety to control sleep times can lead to a disorder called orthosomnia. So be careful of this obsession.
2. Interrupted continuity
An idea that distresses some people is having interruptions in sleep continuity and not sleeping 8 hours in a row. This is not necessarily serious. Indeed, during the night we have micro-alarm clocks for brief seconds. But then we go back to sleep and we don’t even remember it.
At these times, the body adjusts to avoid numbness. Sometimes we fall back into sleep without realizing it. As long as it doesn’t take too long to return to sleep, a small wake-up call won’t affect rest too much.
However, according to various studies, microarousals may be associated with obstructive apnea and other sleep disorders. They could therefore be a symptom of care if they are very frequent. Micro-arousals are common in some older people.
Also read: How to create a suitable sleeping environment?
3. The myth of sleeping beauty
Among people who like to sleep, there is an unfounded belief that these extra hours will allow them to live longer or healthier lives. Indeed, research says the opposite.
Too much sleep can be just as harmful as too little sleep. Excess sleep is often associated with early mortality, reliance on self-medication and various health problems.
This increases the risk of cardiovascular diseases. Because by sleeping more, people do less physical activity. Additionally, it involves eating at odd hours, which in turn contributes to metabolic disturbances.
4. The adjustable schedule among the myths about sleep
In addition to the number of hours and continuity of sleep, it is important to maintain a regular bedtime schedule. That is to say, go to bed and get up almost always at the same time, even on weekends.
Some people think that if you go to bed late one day, but get the prescribed eight hours of sleep, everything will be fine. However, changing schedules is not beneficial, since the body must then readjust. Especially among adolescents, studies indicate that the lack of regular schedules is reason enough to change the circadian rhythm.
5. Make up for lost time
Some people deprive themselves of hours of sleep during the week, precisely to be able to fulfill all their obligations. And then, on weekends, they sleep a little more, in order to “make up for lost time”.
But it doesn’t work like that. Sleeping more one day doesn’t help you make up for the sleep you lost on another. It’s like eating twice as much on Sunday because you barely ate anything during the week.
The consequences of a lack of sleep are not only linked to deterioration of health (obesity, high blood pressure, immune system disorders). They also affect concentration and professional and academic performance.as well as mood.
6. Sleep Myths: Napping
As with the previous point, the same principle applies to napping. If we didn’t sleep well the night before, a nap can help us rest. However, lost hours are not recovered.
There is also the opposite myth, that if you sleep in the afternoon, you won’t sleep at night. In general, a short nap is considered good for the body. Although it is recommended that it does not exceed half an hour. According to studies, long naps are associated with inadequate sleep hygiene.
7. TV or no TV
Before going to sleep, television does not relax, quite the contrary. Several surveys suggest that the habit of using electronic devices ( smartphones and TV) before bed should be reduced to improve the quality of rest. So, watching television in the evening, lying down, just before going to sleep, is not the best for good sleep hygiene.
8. Snoring is one of the sleep myths
Someone who snores may appear to be deeply, if not peacefully, asleep. However, those around you (partner, children, roommates) will not think the same thing.
Moreover, snoring may not be so harmless for most individuals. It is often associated with sleep apnea, according to studies.
9. Sleep Myths: Alcohol
When it comes to drinking a glass of alcohol before bed, there are unsubstantiated opinions defending it. Many claim that it is beneficial, relaxes and de-stresses.
But, on the other hand, research shows that Sleep problems are more common among alcoholics. The substance contributes to insomnia and a decrease in total rest time.
10. Does sleeping little shorten our lifespan?
Studies have determined that there is a strong correlation between sleep and a person’s overall physical and psychological health. Therefore, lack of sleep is associated with weight gain. As well as various health disorders, such as high blood pressure, stress and cardiovascular disease.
Sleep duration has even been linked to longevity. According to scientific journals, those who sleep less than 7 hours a day increase the risk of premature death for each remaining hour of their nightly rest.
Rest is important, beyond the myths about sleep!
Getting a quality, continuous, calm and restful night’s sleep can be a frustrated desire for many. The number of people suffering from sleep disorders is increasingaccording to National Sleep Foundation.
On the other hand, not sleeping well has a certain number of consequences, which are not at all positive:
Fatigue.Stress.Obesity.Anxiety.High blood pressure.Poor ability to concentrate.Poor academic and professional performance.
Therefore, it is essential to make efforts to try to get enough sleep, in quantity and quality. In other words, we must be well informed and not believe in myths about sleep which, far from helping us, harm us.
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