We’ve all heard someone say, “I’ll sleep when I’m dead.” Hey, I’m sure I’ve been guilty of saying that myself in the past. When something as simple as a good night’s sleep never seems to be available, it’s tempting to tell yourself you don’t need it. After all, thousands of people function perfectly on less than 7 hours of sleep, right? Wrong. That couldn’t be further from the truth.
If you continue to lack sleep more than necessary, it will have a negative impact on your health and make you more susceptible to heart disease. Diabetes mellitus, struggle with weight gainDevelop Alzheimer’s disease and it lowers your mood sexual desire and life expectancy. Still think it’s a good idea to put off getting enough sleep?
Take a look at five more myths about sleep that are very wrong.
Top 5 sleep myths
Sleep Myth #1: You can teach your body to survive with less sleep.
error. Our bodies require at least 7 to 8 hours of sleep per night. It’s okay to rest for an hour every now and then, but sleeping less than that can create sleep debt. Sleep debt also causes brain fog and irritability, and even if you don’t feel sleepy, your brain doesn’t function as well as it does when you get enough sleep.
Sleep Myth #2: You can make up for sleep deprivation on the weekends.
error. Sleep deprivation, or sleep debt, is the amount of time you miss out on sleep. This means that if he misses one hour of sleep each night, by the end of the week he will have accumulated five hours of sleep deprivation. Getting a good night’s sleep over the weekend can help you catch up on the sleep you’ve lost over the past week, but most people need more sleep on average. 4 hours of restorative sleep To make up for an hour of sleep deprivation. So if you miss an average of 1 hour of sleep over 5 nights in a row, you’ll need to sleep an additional 20 hours on the weekend to make up for it. Not likely. Plus, waking up at 6 a.m. on weekdays and sleeping until 10 a.m. on weekends disrupts your sleep rhythm, making Sunday night bedtime even more difficult.
Sleep Myth #3: It doesn’t matter when you sleep as long as you get 6-8 hours of sleep.
error. When you go to bed is important. If you go to bed before midnight, you will be more resilient than if you go to bed after midnight. You may have heard your parents or grandparents say, “One hour of her sleep before midnight is worth her two hours of sleep at midnight.” they are right. NREM sleep tends to dominate the sleep cycle from 8pm to midnight. However, as the night progresses, REM sleep begins, making a difference in the quality of your sleep. NREM sleep is deeper and more restorative than light, dream-filled REM sleep. While both are important, REM sleep helps consolidate memories and make decisions, while NREM sleep is the restorative part of the night, the healing and repair stage.
“The idea that you can learn to work at night and sleep during the day is that you can’t do that and be at your best,” said Dr. Matthew Walker, director of the Sleep and Neuroimaging Laboratory at the University of California, Berkeley. said. , Said time . The brain and body’s circadian rhythms, which regulate everything from sleep patterns to energy and hunger levels, tell the brain what kind of sleep you want. And when it comes to bedtime, no matter how hard you try to reset your circadian rhythm or change your schedule, there’s little room for adjustment. “These cycles have been established for hundreds of thousands of years. They don’t change in 30 or 40 years of professional life.”
Sleep Myth #4: Naps are useless and a waste of time
error. Naps aren’t necessary if adults sleep well and long enough during the night, but they can be very helpful in catching up on lost sleep. It also lowers the next level. stress and anxiety and strengthens the immune system.
The best time to take a nap is around 12:30pm just before lunch, or around 2pm during your post-lunch break. If it’s later than that, you may have trouble falling asleep closer to bedtime.
Also, keep your naps short. 10-20 minutes is ideal.The idea is to make your body stage 2 sleep In Stage 3, you feel refreshed in the morning after a full night’s sleep, but you may have a hard time waking up from Stage 3 sleep during a nap. And when you do wake up, you may feel groggy, delay the positive effects of a nap, also known as sleep inertia, or feel worse than you did before the nap.
Sleep Myth #5: Some people don’t dream.
error. Everyone dreams. In fact, most people have 4 to 6 dreams a night, depending on how long they sleep. Most dreams occur during the REM stage of sleep, which the body enters every 90 minutes. So while you may think you don’t dream, rest assured, you do. you just don’t remember them.
Why I can’t remember my dreams
How you wake up may have something to do with what you don’t remember.according to psychology todaywhen we wake up to an alarm clock, noradrenaline levels spike, and when noradrenaline levels are high, we forget.
Also, if you are really sleep deprived and fall asleep quickly, your brain won’t be able to recognize what’s next. Hypnosis. Hypnosis is basically a state between two states of consciousness, between wakefulness and sleep. You experience a state that is a mixture of some elements of sleep and some aspects of wakefulness. This is the process your brain goes through when properly shutting down for sleep (meaning 15-20 minutes or more). However, if you are so sleep-deprived that you fall asleep as soon as your head hits the pillow, your brain doesn’t get a chance to store these “early to bed, early to rise dreams.”
It’s time to re-prioritize sleep
So if you’re one of the many people who can’t remember their dreams and are trying to catch up on sleep on the weekends, thinking they can retrain their bodies to sleep less, then change your sleep habits. It’s time to adjust. Start by figuring out where you fall in the 7-9 hour sleep window per night.
Do you get a good 8 hours of sleep a night, or do you consider yourself one of the rare “lucky” people who get 6 hours? Not sure? He has one way of understanding it. “Go to bed at the same time every night for two weeks, and then tell yourself what time to wake up the next morning,” says scientist Paul Martin in his book. count sheep. “You may be able to make up for lost sleep the first few nights, but after that, your wake time will tell you how long your ideal night’s sleep is.”
Also, if you find that you need more sleep than expected to function, don’t get discouraged or think it’s a waste of time. The time you spend sleeping allows your body and mind to function at their best during your waking hours. You might spend a third of your life in bed, but the other two-thirds are much better.
Drop me a line and let me know how we became friends. And be honest. How many hours of sleep do you actually need to function compared to the number of hours you get each night?
You may also like: Good sleep hygiene is the key to better sleep
Related: Insomniac’s New Year’s Resolutions