{"id":28385,"date":"2024-07-15T06:00:00","date_gmt":"2024-07-15T10:00:00","guid":{"rendered":"https:\/\/restonic.com\/sin-categorizar\/7-myths-killing-your-sleep-5938"},"modified":"2024-07-18T15:12:45","modified_gmt":"2024-07-18T19:12:45","slug":"7-myths-killing-your-sleep-5938","status":"publish","type":"post","link":"https:\/\/restonic.com\/es\/blog-es\/7-myths-killing-your-sleep-5938","title":{"rendered":"7 Myths Wrecking Your Sleep"},"content":{"rendered":"

\"7This is no fake news \u2013 these old beliefs need to be put to bed for good!<\/h2>\n

In an era of so-called fake news, there are plenty of untruths that swirl around the topic of sleep. Commonly held beliefs get passed on from generation to generation as hard truths, which aren\u2019t necessarily based on scientific research and fact.<\/p>\n

In our modern world, there are a number of research institutes focused on sleep and sleep associations (like The Better Sleep Council) that have helped move our knowledge base forward. Scientists have confirmed that sleep plays a vital role in health\u00a0<\/a>and, contrary to what was once thought, it\u2019s not a time when the body is at rest. During sleep, our brains and bodies are busy doing critical repair and restoration work that keeps us functioning and healthy.<\/p>\n

With that in mind, we\u2019d like to highlight some of the enduring sleep myths that just won\u2019t go away \u2013 even though they should. Keep reading and let us know if you agree that it\u2019s time to retire these myths once and for all.<\/p>\n

Buh-bye! 7 enduring sleep myths that are keeping you from a good night\u2019s sleep<\/h2>\n

1. You need 8 hours of sleep a night<\/strong><\/p>\n

\"7It\u2019s a nice idea, but not always realistic. As Martin Reed, a certified clinical sleep health expert (CCSH) and the founder of\u00a0Insomnia Coach, says more than half of the US population\u00a0reports sleeping less than 7 hours on a regular basis. And\u00a0a panel of sleep experts from organizations, including the American Psychiatric Association, the American Academy of Pediatrics, the American Geriatrics Society and the American\u00a0Physiological Society, determined that a range of 6 \u2013 9 hours is appropriate for people between the ages of 26 and 64.<\/p>\n

\u201cThis myth of getting eight hours needs to be retired right now because it increases sleep-related anxiety \u2014 particularly for people who already struggle with sleep,\u201d says Reed. \u201cThe fact of the matter is, we often can\u2019t control how much sleep we actually get. It\u2019s impossible for us to force ourselves to sleep\u00a0<\/a>for a specific amount of time. When we\u2019re told that we all need 8 hours of sleep, we can be tempted to \u2018try\u2019 to get 8 hours of sleep. This immediately makes sleep more difficult. We can feel worried and anxious about our sleep (even if we\u2019re getting sufficient sleep for our own needs).\u201d<\/p>\n

Getting rid of the idea that we all need 8 hours of sleep every night can reduce the pressure many people with sleep issues put on themselves to reach a certain amount of sleep. As soon as this pressure is relieved, one obstacle to a good night of sleep is immediately removed.<\/p>\n

2. It’s helpful to fall asleep listening to music or with the television on<\/strong><\/p>\n

\u201cHave you ever fallen asleep and dreamt about characters on the show you fell asleep to?\u201d asks GinaMarie Guarino, a licensed mental health counselor from Psychpoint.com. \u201cA major sleep myth that many people mistakenly adopt is that it helps to have the television or music playing while you fall asleep. While it may help some fall asleep faster, it actually prevents your brain from having a restful sleep.\u201d<\/p>\n

This is because the lyrics or dialog keep the language centers of the brain activated, which keeps the brain and body alert to the conscious surroundings. This awareness prevents a full night’s sleep and is a major contributing factor to poor sleep and fatigue. If you need light or sound at bedtime, consider a mood lamp that changes colors, music without lyrics, or a white noise machine<\/a>. That way, your senses can be soothed to sleep but the language centers in your brain can relax, says Guarino.<\/p>\n

3. Snoring is harmless<\/strong><\/p>\n

Caitlin Hoff, a health & safety investigator with ConsumerSafety.org<\/a>, explains: \u201cMy own mother, in fact, believed this myth for years until, like many people who snore, she was diagnosed with sleep apnea.\u201d Snoring<\/a> is a common indicator of sleep apnea, a condition in which a person has difficulty breathing during sleep. Left untreated, sleep apnea can lead to cardiovascular problems and weight gain. A correlation has also been found between snoring and high blood pressure.<\/p>\n

\"74. Older adults don\u2019t need as much sleep<\/strong><\/p>\n

This sleep myth\u00a0<\/a>has persisted far too long. All adults need 6 to 9 hours of sleep for optimal health and safety. While older adults may have more sleep issues that keep them from those 7 to 9 hours, they are also more prone to take naps during the day to fill their quota. \u201cWhile older adults do sleep less, on average than young adults, it\u2019s not because they need less sleep,\u201d says Bill Fish, a certified sleep science coach with Tuck.com. Research<\/a>\u00a0shows that changes to the brain, and not a reduced need for sleep, actually cause age-related shifts to sleep patterns like fragmented sleep, sleeping less, and waking too early in the morning.<\/p>\n

5. Alcohol is an effective sleep aid<\/strong><\/p>\n

Hoff acknowledges that a glass of red wine or another nightcap has often been thought to help with easing into sleep. While the alcohol might put you to sleep, it will also disrupt your sleep cycles throughout the night. You\u2019re more likely to wake up a few hours after falling sleep on the nights that you drink alcohol before bed<\/a>.<\/p>\n

6.\u00a0\u00a0\u00a0Sleep more this week if you\u2019re going to be short on sleep next week<\/strong><\/p>\n

This is one myth that so many of us wish was true. While you can develop a sleep deficit by not sleeping enough, you can\u2019t invest in a sleep fund for future use or regain your lost sleep. Rather than sleeping late on the weekends to compensate for lost sleep during the week, it\u2019s much easier on your body to sleep the same amount every night of the week. We know, easier said than done\u2013but smart bedtime habits\u00a0<\/a>might help you find the balance you need for a healthy sleep schedule.<\/p>\n

7.\u00a0\u00a0\u00a0Stay up late, get tired, then go to bed<\/strong><\/p>\n

That\u2019s not a good strategy, according to Nicole Johnson, president\/owner, The Baby Sleep Site. \u201cIn my experience, that is the opposite of how our bodies work. Our bodies release hormones to fight fatigue (think of getting a second wind), so it will actually lead to poorer sleep to make yourself more tired. You will sleep more restlessly.\u201d Instead, she suggests going to bed about 30 minutes earlier than your normal bedtime to help your body ease gently into sleep, which will lead to a healthier night\u2019s sleep.<\/p>\n

If you\u2019re in a vicious cycle of being overtired<\/a>, breaking the cycle with a nap on the weekend can do wonders. Take a nap (even just 20-30 minutes) and head to bed earlier that night and you\u2019ll likely feel great the next day. That said, a regular nap, if you don\u2019t need more sleep, can leave you with insomnia. As with all things in life, balance is key to success.<\/p>\n

Rest well & wake up ready to go!<\/h2>\n

Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\n