Shatkahon24.com desk
Many misconceptions about sleep can negatively impact our rest. Here’s a closer look at some of the most prevalent myths—and the truths behind them.
1. You Can “Catch Up” on Sleep on the Weekend
– Truth: While sleeping in on weekends can provide some temporary relief, it can’t fully counteract the effects of sleep deprivation. This practice often disrupts your circadian rhythm, making it challenging to fall asleep on Sunday night.
2. Everyone Needs 8 Hours of Sleep
– Truth: Sleep requirements differ from person to person. Although 7–9 hours is the general recommendation, some people thrive on as little as 6.5 hours, while others may need up to 9 or even 10 hours.
3. A Nightcap Helps You Sleep Better
– Truth: Although alcohol might make you drowsy initially, it interferes with REM sleep and leads to more awakenings during the night, ultimately degrading sleep quality.
4. If You Can’t Sleep, Stay in Bed Until You Do
– Truth: Staying in bed while awake can cause your brain to associate that space with wakefulness. Instead, it’s better to get up and engage in a relaxing activity—like reading under low light—until you feel sleepy again.
5. Watching TV or Using Your Phone Helps You Fall Asleep
– Truth: The blue light emitted from screens can disrupt melatonin production, making it more difficult to drift off. Even using “night mode” doesn’t entirely eliminate this issue.
6. Older Adults Need Less Sleep
– Truth: Sleep needs remain consistent with age; older adults still require 7–8 hours of sleep. However, they may face challenges that disrupt their sleep due to health conditions or shifting sleep patterns.
7. Snoring is Harmless
– Truth: While occasional snoring is normal, persistent loud snoring can indicate sleep apnea, which is linked to serious health risks such as heart disease and stroke.
8. Exercising at Night Ruins Sleep
– Truth: While vigorous exercise just before bedtime might be too stimulating for some, moderate evening exercise can actually enhance sleep quality for many people.
9. You Can Train Yourself to Need Less Sleep
– Truth: Chronic sleep deprivation builds up over time and can lead to cognitive decline and health problems. Your body cannot simply be trained to function well on 4–5 hours of sleep in the long run.
10. More Sleep is Always Better
– Truth: Consistently getting more than 10 hours of sleep is associated with increased risks of depression, diabetes, and cardiovascular issues. It’s important to find a balanced amount of sleep that works for you.
References:
- Sleep Foundation
- NPR’s Life Kit
- National Institutes of Health (NIH)
- Stanford University
- University Hospitals
