We’ve all experienced the effects of a bad night’s sleep. Grogginess, tiredness, and moodiness that come from not getting enough sleep can impact your day. Chronic bad sleep can have much worse symptoms like increased risk of heart disease, high blood pressure, and strokes.
There is a ton of information out there on sleep—how much you need, what qualifies as “adequate sleep,” and what to do if you’re not getting enough of it. How do you know what’s true and what’s false? Here are some of the top myths about sleep.
Myth: Many adults can get by with as little as five hours of sleep a night
In a study on sleep published by the National Library of Medicine, experts said that adults of any age are recommended to get between seven and nine hours of sleep a night. Anything less than that can cause grogginess, brain fog, and moodiness. If inadequate sleep becomes chronic, it can have lasting effects like weight gain, depression and mental health issues, cognitive impairment, and cardiovascular issues.
That’s bad news for people who think you can “get used to” sleeping less than five hours every night. According to the same study, the negative effects of sleeping continue to get worse the longer you go without sleep.
Myth: If you have difficulty falling asleep, it is best to stay in bed and try to fall back to sleep
If you’re laying in bed at night unable to sleep, experts agree that the best thing to do is to get up and return to bed only when you’re tired. If you’re not asleep within 15 minutes of heading to bed (or waking up in the middle of the night), get up and try to get your mind off sleep. Trying to force yourself to sleep can cause anxiety or stress, which can lead to sleeping even less. Instead, try a relaxing activity like stretching, meditation, or breathing exercises to get your mind off sleep. You can also try focusing on something boring to lull yourself into sleepiness.
Myth: Hitting the snooze and going back to bed in the morning is better than getting up when the alarm first goes off
Some people believe that that extra bit of sleep after their first alarm goes off in the morning is much more beneficial than getting up when your alarm goes off. However, sleep experts say that interrupted sleep (like waking up and falling back asleep again) is not as effective as uninterrupted sleep. Studies have shown that sleep fragmentations have similar symptoms to getting a bad night’s sleep—they could cause decreased mental flexibility and moodiness.
Myth: Insomnia at night and tiredness during the day are typical sleep symptoms of aging
Experiencing a bad night’s sleep and its subsequent symptoms once in a blue moon is not unusual, no matter your age. But chronic bad sleep could be an underlying symptom of something more. Lifestyle changes as we age, like getting less exercise or retiring, can cause bad sleep. However, things like anxiety, insomnia, sleep apnea, and other sleep-related issues can be precursors for worsening health issues. Extreme tiredness during the day and the inability to sleep at night be cause for concern. According to a study by The American Academy of Neurology, poor sleep quality could be tied to larger health issues, like early cognitive decline. If you or a loved one feel exceptionally tired all the time, it might be time to reach out to a professional.
Looking to improve your sleep? Here are some quick tips:
- Make your bedroom a haven for sleep. Use black-out curtains to block light. Reduce noise to a minimum and make sure that all screens are turned off at least a half hour before you go to bed.
- Create a bedtime routine. Set a regular bedtime and stick to it. Try a relaxing activity at least a half hour before you lay down. Read a book, listen to calming music, or do some meditation and/or light stretching.
- Get up and out of bed if you have difficulty sleeping. If you’re having trouble falling asleep, get up and try a relaxing activity before you lay down again. Only go back to bed when you’re feeling tired again.
- Get up as soon as your alarm goes off in the morning.
- Don’t be afraid of naps, but keep them short—between 20-30 mins.
Lastly, seek out a professional if you’re suffering from chronic inadequate sleep.
Source: IlluminAge
