Despite the fact that sleep plays a huge role in a person's life, there are many stereotypes and misconceptions associated with this topic. Until recently, specialists did not even have accurate information about why we sleep at all. Nevertheless, scientists manage to cope with common myths, it is already known that sleep has a beneficial effect on the immune system, balances hormones, lowers blood pressure, detoxifies the brain and much more. You no longer have to wonder if sleep is good; rather, it’s hard to find biological body function that doesn’t improve with proper rest. This is confirmed by thousands of studies. Nevertheless, every now and then there is another statement that is not based on any scientific evidence. Many of these misconceptions are associated with a lack of understanding of the significance of sleep,others were created by marketers. Let's deal with such misconceptions.
Myth: you can become a morning person
If you are interested in organizing time, you have probably come across the recommendation to get up early so that you can do as much as possible. The reality is much more complicated than such advice. There are a number of factors that affect chronotype, such as whether you can get up early or stay up late. It should also be borne in mind that the internal clock changes throughout life, they are affected by both sunlight and genetic predisposition. Research shows that it is possible to adjust the internal clock to some extent, but there are limitations. Some people simply cannot become a morning person or, conversely, an owl.
Myth: you can sleep less than seven hours a night
If you don't feel energized without a mug of coffee in the morning, you won't get enough sleep. If you want to determine how much sleep you need, allow yourself to fall asleep for a week when you are tired and wake up without an alarm. It turns out that most people take about seven to nine hours a night. Few people, for biological reasons, need more or can get by less, but the likelihood that you are one of them is small. People think they can get by with less sleep because over time they get used to sleeping five to six hours. In reality, diagnostics show that their health is impaired.
Promotional video:
Myth: The only consequence of a constant lack of sleep is fatigue
You feel tired, but that's okay, right? Unfortunately, this is completely different. Sleep has a huge range of health benefits. If you don't get enough sleep, your condition can be seriously affected - memory problems arise, the risk of cancer, depression and anxiety, heart disease and Alzheimer's disease increases.
Myth: Snoring is annoying but not a threat
If you snore constantly at night, even when you do not have a cold, you should definitely get a doctor's diagnosis. Snoring can signal that you are suffering from sleep apnea, a disorder that over time can lead to a number of other medical problems. It is caused by reduced air flow, which strains the heart and causes cardiovascular problems, and can also lead to weight gain. Fortunately, it is quite possible to cure this condition. People who have undergone treatment report that they began to feel much better in the morning.
Myth: you can get a good night's sleep
If you've been up late and up early all week, you might think you'll catch up on Saturday and Sunday. Unfortunately, a stable schedule is the best solution for your body. You can disrupt your body's natural rhythms even more if you try to make up for a lost weekend getaway. This makes it harder for you to fall asleep on weekdays. If you are completely exhausted and can sleep a few extra hours, still do not give up. This will not cure the problem in the long term and will not counteract the effect of lack of sleep, however research shows that it is better than suffering from overwork.
Myth: just using sleeping pills is enough
If you suffer from insomnia, it's understandable why pills might seem like a good solution. However, doctors note that medication-induced sleep cannot be considered natural, so it does not provide full recovery. There is even reason to believe that such a dream can be harmful to health. Research shows that some medications impair the connections in the brain related to cognitive abilities.
Myth: it's better to get up early to exercise than to sleep late.
Of course, exercise is extremely important for your health, and it also improves sleep. However, this does not mean that you can shorten your leisure hours for sports. You need adequate sleep so your body can rest and recover from exercise. You only get stronger when you rest. By itself, training is traumatic, recovering, the body becomes stronger.
Myth: you can swallow a spider in a dream
According to some, while you sleep, you may well swallow a spider or insect without even noticing it. Fortunately for people with arachnophobia, this is unlikely. During sleep, people make sounds and constantly move, which can scare off spiders.
Myth: insomnia simply means you cannot sleep
Trouble falling asleep is just one type of insomnia, but it's far from the only one. Others include the inability to fall asleep after waking up early, constantly waking up during the night, and even waking up feeling tired. It is very important to understand the problem in order to start moving towards a solution.
Myth: If you wake up in the middle of the night, you need to stay in bed
If you can feel relaxed, experts do recommend lying down. However, if you are nervous and completely unable to sleep, you should not even try. Try to get up and do something else, just stay away from overly stimulating activities like using your phone or watching TV. Try reading or drinking a mug of tea.
Myth: There is no harm in alcohol before bed
Alcohol might seem like a good idea, as it will help you fall asleep, right? Unfortunately, this common stereotype is only harmful to health. Research shows that drinking alcoholic beverages right before bed can help you fall asleep quickly, but the quality of sleep is significantly lower. Experts say that you should stop drinking alcohol a few hours before bed.
Myth: Melatonin Supplements Can Help Sleep
If sleeping pills are dangerous, it's worth using a "natural" remedy, isn't it? After all, the body produces melatonin, signaling when you are going to sleep! In fact, the research results are not very positive. First of all, melatonin supplements just don't help you fall asleep faster. Research has shown that the placebo effect provides the improvement. In addition, it should be understood that control over such additives is less stringent than for drugs, which means that they can be dangerous.
Myth: you can use your phone in "night" mode
Many people have heard that it is blue radiation that is dangerous, which is why special stickers on the screen and glasses appeared that reduce such light. In fact, it is better to give up gadgets altogether, otherwise sleep problems may still arise.
Myth: Some people don't dream
In fact, many simply do not remember their dreams, but they definitely see them. Scientists have proven that all people have dreams from time to time, and during different phases of rest. This helps the brain process the information it receives during the day.
Marina Ilyushenko