Myths about sleep: 7 misconceptions that prevent you from getting enough sleep

Introduction. Sleep is an integral part of our lives, but it is associated with many controversial beliefs. Some people believe that five hours of night rest is enough for health, while others believe that evening exercise has a bad effect on sleep quality. In an age of information overabundance, it is easy to get confused by recommendations and “popular wisdom.” In this article, we will discuss Seven common myths about sleep And we'll give you science-based advice on how to turn a night out into a real energy source.


Myth 1: An adult needs exactly 8 hours of sleep.
This is probably the most popular. stereotypeWe hear from generation to generation. In fact, each person has his own “biological norm”. According to somatic studies, most adults need 7 to 9 hours of sleep, but this is an average figure. Some people get enough sleep in 6.5 hours, while others need 9 or 10 hours to feel alert.

The main thing is to listen to your body. If you wake up on your own and feel a surge of strength, then you have slept enough. There’s no point in getting up early just because someone said “7 hours is the norm.”




Myth 2: “The older we get, the less sleep we need.”
Yes, in older people, sleep often becomes shorter and nighttime awakenings occur more often, but this does not mean that the need for rest naturally decreases. Researchers National Institute of Health Overall sleep volume and quality remain important for all ages. Another question is that our biorhythms change with age. In elderly people, the phase of deep sleep becomes shorter, but they tend to rest longer during the day. And if for an adult in the prime of life, afternoon sleep is usually not critical, then for the elderly it can become a physiological necessity.


Myth 3: Sleep deprivation can be compensated on weekends
It is generally assumed that "Good Sunday Sleep." It will make up for all the fatigue accumulated during the week. However, the body works on the principle of “regularity”. Chaotic schedules, when you sleep for 5-6 hours on weekdays, and on weekends for 10–11, often lead to failures of daily rhythms (circadian cycles). This can cause headaches, problems with concentration and even negatively affect mood.

It is much more effective to stick to the same sleep schedule throughout the week, trying to go to bed and get up at about the same time. Then the biological clock will adjust to a steady rhythm, and you will wake up alert without “oversleeping” on the weekend.


Myth 4: “Snoring is not dangerous, just loud”
Snoring is often perceived as curious, causing discomfort only to others. But in some cases, it can indicate more serious disorders, such as sleep apnea - short-term respiratory arrest. If snoring sounds very loud, and a person wakes up in the morning broken and tired, you should consult a specialist.

In addition, apnea can cause cardiovascular problems and increase the risk of hypertension. This violation should not be ignored: it is treated by lifestyle correction methods, breathing simulators or special medical devices (CPAP devices) that provide normal air supply during sleep.




Myth 5: “A glass of alcohol before bed helps you fall asleep”
Many believe that a glass of wine or other alcohol at night acts as a “natural sleeping pill.” However, the result may ultimately be the opposite. Alcohol does cause some drowsiness, but sleep quality usually suffers. Observations show that alcohol reduces the duration of the deep sleep phase and causes frequent awakenings closer to the morning, when its sedative effect ends.

If you want to relax before you go to bed, an alternative might be herbal (for example, chamomile), calm music or a warm bath. All this helps the body and brain go into sleep mode without side effects.


Myth 6: “Late exercise disrupts sleep”
It is commonly believed that physical activity in the evening “disperses” the body, making falling asleep difficult. But research American Association of Sleep Medicine They show that moderate or low-intensity training (for example, yoga, Pilates, light running) for 2-3 hours before going to bed does not worsen sleep, and sometimes even improve its quality. The only condition is to avoid high-intensity exercise (strength training, sprints) immediately before going to bed, because high levels of adrenaline and endorphins really make it difficult to fall asleep.


Myth 7: “Sleep is a waste of time, it’s better to work longer.”
In today’s world, the cult of productivity is often the cause. chronic. But research from Stanford University suggests that people who regularly sleep less than 6 hours become less efficient, make more mistakes, and risk undermining their health.

Physiologically, sleep is not just a “waste of time” but a “waste of time.” crucialThe brain “cleanses” neural connections, processes information and restores energy. Saving on sleep, we risk “getting out of action” much earlier and, in the end, still lose what we wanted to “win” by sacrificing a night’s rest.




How to sleep better: scientific life hacks

• Keep a constant schedule. It is ideal to go to bed and get up at the same time every day.
  
• Avoid bright lights before bedtime. Reduce your use of gadgets at least 30 minutes before going to bed.
• Watch the temperature in the bedroom. Cool room (about 18-20 ° C) promotes rapid sleep and quality sleep.
• Short daytime naps (siesta) – no more than 20-30 minutes. It can regain strength, but it won’t eat your sleep.
• Create a ritual before bed. A warm shower, quiet music or reading is a sign to the brain that it’s time to “switch off.”

Conclusion
A sound and full sleep is the basis of physical, emotional and intellectual health. Dispelling common myths, we can see that many of our ideas about night rest need to be adjusted. And although each person has his own “middle ground” in matters of sleep, general recommendations for sleep hygiene help most to feel a noticeable improvement in well-being in a few days.

Don’t let stereotypes stop you from getting enough sleep. Value your vacation as much as you value food, water and air. After all, a good sleep is not a luxury, but a prerequisite for a long and healthy life.




Glossary
Biorhythms
Cyclic changes in biological processes in the body (for example, circadian rhythms), which determine the period of activity and rest.
Circadian cycles
Daily fluctuations in physiological functions (sleep and wakefulness), depending on external factors (light, temperature) and the work of the “internal clock” of the brain.
sleep apnea
Breathing disorder during sleep, characterized by short-term respiratory arrests, which leads to a decrease in the quality of rest and during the day manifests itself in fatigue.
Deep sleep.
Sleep phase (stage N3, or delta sleep), in which the body recovers as much as possible and forms long-term memory.
CPAP
A device for constant positive pressure in the airways, used in the treatment of sleep apnea.