10 wrong things about sleep that you thought were good


10 wrong things about sleep by Researchers of NY





Let's talk about 10 wrong things about sleep. What they thought about the dream can be nothing more than an impossible dream.





Many of us have notions about sleep that, in fact, have little basis and can even be harmful to our health, according to researchers at the School of Medicine at Langone Health University of New York, who conducted a study published on Tuesday in the journal Sleep Health.





"There is a link between good sleep and our waking success," said the study's principal investigator, Rebecca Robbins, a postdoctoral researcher at the Department of Population Health at NYU Langone Health. "And yet, we often find ourselves discrediting myths, whether to the media, friends, relatives or a patient."





Robbins and his colleagues reviewed 8,000 websites to discover what we thought we knew about healthy sleep habits and then presented those beliefs to a carefully selected team of sleep medicine experts. They determined which were myths and then classified them by the degree of falsehood and importance to health.





Here are 10 very wrong and unhealthy assumptions that we usually make about sleep, an act in which we spend approximately one third of our lives or, if we live to 100, about 12,227 combined days.





Stop yawning It's time to put these erroneous dream myths to sleep.





1. Adults need five or less hours of sleep





"If you would like to have the ability to perform in the best possible way during the day, not be sick, be mentally strong, be able to have the lifestyle you would enjoy, how many hours do you have to sleep?" Asked the study's principal investigator, Girardin Jean-Louis, professor in the Department of Population Health.





"It turns out that a lot of people felt that sleeping less than five hours a night was fine," he said. "That is the most problematic assumption we find."





We're supposed to sleep between seven and 10 hours each night, depending on our age, but the US Centers for Disease Control and Prevention. UU They say that a third of Americans sleep less than seven hours per night. According to World Sleep Day statistics , lack of sleep threatens the health of up to 45% of the world's population.





"We have ample evidence showing that sleeping five hours a night or less, consistently, increases your risk of suffering adverse health consequences, including cardiovascular disease and early mortality," Robbins said.





In a longitudinal study of 10,308 British public officials published in 2007, researchers found that those who reduced their sleep from seven to five hours or less per night were almost twice as likely to die from all causes, especially cardiovascular disease.





Science has also linked lack of sleep with high blood pressure, a weakened immune system, weight gain, lack of libido, mood swings, paranoia, depression and an increased risk of diabetes, stroke, dementia and some types of Cancer.





2. It is healthy to be able to fall asleep "anywhere, anytime"





Falling asleep as soon as the car / train / plane starts to move is not a sign of a well-rested person, sleep experts say. In fact, it's the opposite.





"Falling asleep instantly anywhere, anytime, is a sign that you are not getting enough sleep and that you are falling into episodes of" micro-sleep "or mini-sleep," said Robbins. "It means that your body is so exhausted that every time you have a moment, you will begin to pay your sleep debt."





You feel drowsy from the accumulation of a chemical called adenosine in the brain, which develops throughout the day as night falls. Sleeping deeply reduces that chemical, so that when you get up, the levels are at their lowest level and you feel refreshed.





But the longer you stay awake and the less you sleep, the more your adenosine levels will increase, which is what is called a sleep load or a sleep debt.





Do you want to check your level of drowsiness? Look at the Epworth Sleepiness Scale and, if you're worried, consult a sleep doctor who can perform more extensive tests in a sleep lab.





3. Your brain and your body can adapt to fewer hours of sleep





People also believed that the brain and body could adapt and learn to function optimally with fewer hours of sleep. That is also a myth, experts say. This is because your body goes through four different phases of sleep to fully restore itself.





In stage one, you begin to sleep slightly, and in both, you disconnect from your surroundings, which is where you will spend most of your total sleep time. Stages three and four contain the deepest and most restorative sleep and dream state of REM, or the rapid eye movement sleep.





"During REM, the brain is highly reactive," Robbins said. "It almost seems that your brain is awake if we connect you to two more electrodes and we can monitor your brain waves."





REM can occur at any time during the sleep cycle, but on average, it begins approximately 90 minutes after you have fallen asleep. REM is when your body and brain are busy storing memories, regulating mood and learning. It is also when you dream. The muscles in the arms and legs are temporarily paralyzed during REM sleep, so you can not do what you dream or injure yourself.





Because a good night's sleep allows you to repeat your sleep cycle, you will go through several REM cycles, which represent approximately 25% of your total sleep time.





Another important stage of the dream is deep sleep, when the brain waves slow down in what is called delta waves or slow wave sleep. It is the moment when human growth hormone is released and memories are processed.





"The deepest stages of sleep are really important for the generation of neurons, the repair of muscles and the restoration of the immune system," said Robbins.





It is difficult to wake a person from a deep sleep. If you wake up, you may feel dazed and fatigued; Studies show that mental performance can be affected for up to 30 minutes.





4. The snoring, although annoying, is almost harmless





In your dreams, maybe. In fact, "loud and shrill snoring interrupted by pauses in breathing" is a symptom of sleep apnea, a dangerous sleep disorder that, according to the National Heart, Lung and Blood Institute , increases the risk of heart attacks , atrial fibrillation, asthma, high blood pressure, glaucoma, cancer, diabetes, kidney disease and cognitive and behavioral disorders.





"Sleep apnea is extremely stressful," Robbins said. "These patients sleep and then wake up again and again; Then they fight against sleep all day because they are very tired. It is also very poorly diagnosed. We believe that it affects around 30% of the population and about 10% is diagnosed. "





5. Drinking alcohol before bed helps you fall asleep





Do you think that a drink before going to bed will help you fall asleep and stay asleep? Keep dreaming.





Alcohol can help you fall asleep, but that's where the benefits end, Robbins said. Instead, it catches you in the lighter stages of sleep and "dramatically reduces the quality of your rest at night."





"Keep getting rid of the quick eye movement and the deeper stages of sleep, which causes you to wake up without feeling recovered," Robbins said.





6. Can not you sleep? Stay in bed with your eyes closed and try





You must admit that it makes sense: how can you fall asleep if you're not in bed trying to do it? However, sleep experts say that keeping counting sheep for more than 15 minutes is not the smart thing to do.





"If we stay in bed, we will begin to associate bed with insomnia," Robbins said. She compares it to "going to the gym and standing on a treadmill and doing nothing".





Actually, Robbins said, a healthy sleeper takes 15 minutes to sleep. If you're tossing and turning in bed much longer than that, you should get up, change the environment and do something meaningless: "Keep the lights down and fold the socks," he suggested.





Some people also believe that it is very refreshing for their body to lie on the bed with their eyes closed but not sleep. No. That is another impossible dream, experts say.





7. It does not matter what time of day you sleep





Sleep experts say that is another myth that can negatively affect your health.





"We recommend that people have a regular sleep schedule because it controls what we call the biological clock, or circadian rhythm, of the body," Jean-Louis said. "That controls all the body's hormones, body temperature, diet and digestion, and sleep and wake cycles."





When your internal clock and the outside world are outdated, you may feel disoriented, mentally cloudy and sleepy at times when you need to be functioning at optimal levels. Just think about what happens when you travel through time zones or when daylight saving time comes into play.





The studies shift workers who work at odd hours and live out of sync with their normal biological rhythm, they show that they have an increased risk of heart disease, ulcers, depression, obesity and certain cancers, as well as a higher rate of accidents and injuries in the workplace due to a slower reaction rate and poor decision making.





8. Watching television in bed helps you relax





Okay, we all do it, or check our laptop or smartphone before going to sleep at night. Unfortunately, that prepares us for a bad night.





"These devices emit a bright blue light, and that blue light is what tells our brain to be alive and alert in the morning," Robbins explained. "We want to avoid blue light before going to bed, from sources such as a TV or your smartphone, and do things that relax you."





According to the National Sleep Foundation , blue light affects the release of melatonin, the sleep hormone, more than any other wavelength of light. Watching television or using an electronic device within two hours before bedtime means that it will take you longer to fall asleep, you will have less sleep or REM sleep, and even if you sleep eight hours or more, you will wake up feeling dizzy.





If you or your children can not make that two-hour cut due to night work or work tasks, experts suggest lowering the brightness of the screen or installing an application that can heat the screen to sunset colors. Red and yellow have higher wavelengths and do not affect melatonin.





9. Hitting the "snooze" button on the alarm clock is great! No need to get up immediately





Raise your hand if you press the "snooze" button. Why would not you do it, right?





"Resist the temptation to slumber, because unfortunately, your body will go back to sleep, a very light and low quality dream," said Robbins.





As the end of your dream nears, your body will probably approach the end of its last REM cycle. Press the repeat button, and the brain falls back into a new REM cycle. Now, when the alarm sounds a few minutes later, you will be in the middle, not at the end, of that cycle, and you will wake up stunned and remain that way for a longer time.





Do you have problems to get rid of the habit of the wake button? Put the alarm on the other side of the room, so you have to get out of bed to turn it off.





And no, you can not tell Google or Alexa to turn it off. That's cheating.





10. Remembering your dreams is a sign of a good dream.





"That's a myth, because we all experience dreams four to five times a night," said Jean-Louis. "And we do not remember them because we have not woken up or interrupted our sleep."





A study conducted in France showed that people who frequently remember their dreams have greater brain activity in the brain's information processing center. They also woke up twice more often during the night and were more sensitive to sounds when they slept and were awake.





"Now, I'll tell you if you have a dream with a strong emotional context, it may come back for something like two o'clock in the afternoon, when you have free time to relax," said Jean-Louis. "Sometimes, something could trigger that. But if it's a strange worldly dream, most of us who sleep well do not remember it. "





More myths





The research team found more myths that we tend to accept as fact, said Jean-Louis, as "sleep more is always better" (no, you can really sleep too much and damage your health), "taking a nap in the afternoon can solve insomnia "(actually, if you sleep enough to get into a REM cycle or deep sleep, you can ruin your body clock even more) and" it's better to have a warm room than cold "(no, you sleep better in cooler temperatures).





Which means that we could all use a little education about good sleep hygiene, a set of habits that will form and prepare you for a healthy sleep. The National Sleep Foundation has advice , as do the CDC. After all, there's no amount of caffeine that can help you deal with the adverse consequences of getting enough sleep, nor can you train yourself to adjust to lack of sleep, Robbins said.





"The dream is a highly active process," he said. "It's crucial, really, to restore the body and, in fact, it's the most efficient and effective way to do it."





Sweet Dreams!




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