Presently there are many day to day sagas about sleep. We regularly perceive them and many of as encounter with them repeatedly. Occasionally they can be crowned as “old wives tales,” but additionally sometimes the waves of incorrect information can be grave otherwise menacing. The National Sleep Foundation has composed this list of frequent myths about sleep, and the certainty that eliminate them.
1. Snoring is a common problem, especially among men, but it isn’t harmful.
While snoring perhaps not harmful for most people, it could be a symptom of a life intimidating sleep disorder known as sleep apnea, mostly if it is followed by severe daytime sleepiness. Sleep apnea is designated by pauses in breathing which blocks air from flowing into or out of a person’s airways while he is sleeping. People with sleep apnea awaken often during the night gasping for air to breath. The breathing halts reduce blood oxygen levels, which can force the heart and cardiovascular system, and expand the risk of cardiovascular disease. Snoring on a often or day to day basis has been directly correspond with hypertension. Obesity with a large neck can donate to sleep apnea. Sleep apnea is treatable; men and women, who snore loudly, typically if pauses in the snoring are noted, should consult a physician right away.
2. You can “cheat” on the amount of sleep you get.
According to Sleep experts all adults required between seven and nine hours of sleep every night for optimum output, well-being and protection. When we failed to get adequate sleep, we collect a sleep debt that will be hard to “pay back” if it becomes too big. The arising sleep deprivation has been connected to health issues such as obesity and high blood pressure, uncooperative mood and behavior, declined productivity, and safety problems in the home, on the job, and not to mention on road.
3. Turning up the radio, opening the window, or turning on the air conditioner are effective ways to stay awake when driving
These “examples” are ineffective and can be very dangerous for a person who is feeling drowsy or sleepy while driving. If you’re really feeling tired while driving, the best option is to pull off the road in a safe rest area and take a nap for not less than 15-45 minutes. Caffeine rich drinks can help overcome drowsy state for a brief period of time. Although, it takes about 30 minutes before the effects kicks in. The best prevention for drowsiness while driving is a good night’s sleep before you commencing the journey.
4. Teens who fall asleep in class have bad habits and/or are lazy
Sleep experts says that teens need at least 8 to 10 hours of proper sleep every night, similar to an average of 7 to 9 hours each night for most adults. Biological clocks of their body also keep them awake later in the evening and its keep them sleeping later in the morning substantially. Infect, largely schools start their classes early morning, when a teenager’s body wants to go to sleep. As a final outcome, many teens arrive to school with too sleepy to learn, which not their fault is at all.
5. Insomnia is characterized by difficulty falling asleep
Struggling to fall asleep is one of four symptoms mostly related with insomnia. The others comprise awake too early and not able to descend back to asleep, frequent awakenings, and waking up feeling without proper rest. Insomnia could be a symptom of a sleeping disorder or other medical or psychological/psychiatric issues, and can be treated in most cases. As per National Sleep Foundation’s 2002 poll on sleep in America, 58 percent of adults in America found at least one symptom of insomnia in the previous year. Meanwhile insomnia symptoms comes to light more than a few times in a week and hamper a person’s daytime functions, the symptoms should be highlighted to a physician or experienced medical practitioner.
6. Daytime sleepiness always means a person isn’t getting enough sleep
Extensive daytime sleepiness is a condition in which a person experience drowsy during the day and has an urge to go to sleep when he/she should be fully awake and active. The condition, which can occur even after getting enough nighttime sleep, can be a sign of an underlying medical symptom or sleep disorder named as narcolepsy or sleep apnea. These issues often treatable and a visit to doctor is needed. Daytime sleepiness might be threatening and place a person at risk for drowsy driving, getting injury, and future illness and can hamper mental abilities, emotions, and execution.
7. Health problems such as obesity, diabetes, hypertension, and depression are unrelated to the amount and quality of a person’s sleep
Studies bring us a interrelation between the quantity and quality of one’s sleep and many health troubles. For example, inadequate sleep affects growth hormone excretion which is connected to obesity; as the amount of hormone excretion decreases, the possibility for weight gain rises. Blood pressure usually falls during the sleep cycle; although, interruption in sleep can adversely affect this normal decrease, prime to hypertension and cardiovascular difficulty. Research has also revealed that inadequate sleep hampers usage of insulin by body, which may lead to onset of diabetes. Further and new scientific studies are showing links between poor and insufficient sleep and disease.
8. The older you get, the fewer hours of sleep you need.
Sleep experts endorse a span of 7 to 9 hours of sleep for the average adult. Our sleep patterns change as we age, but amount of sleep we need generally doesn’t change that much. Older people may wake more often throughout the night time and may even get less good night sleep, but their sleep requirement is not less than that of younger adults. Cause they might sleep less during the night, but tends to sleep more during the day. Nap planning for daily routine can be beneficial in elevating mindfulness after the person awakens.
9. During sleep, your brain rests.
The body rests while sleep, still, the brain remains active, gets “rejuvenate,” and regulate many body functions like breathing. When we sleep, we basically drift between two sleep states, REM (rapid eye movement) and non-REM, in 90-minute cycles. Non-REM sleep compose of four stages with notable features, spanning from stage one drowsiness, when person can be easily awakened, to “deep sleep” stages three and four, when waking up is more troublesome and where the part positive and restorative effects of sleep takes place. Yet, even in the deepest non-REM sleep, our minds can still undertaking information. REM sleep is an active sleep where dreams happen, breathing and heart rate increase and become asymmetrical, muscles relax and eyes move all around under the eyelids.
10. If you wake up in the middle of the night, it is best to lie in bed, count sheep, or toss and turn until you eventually fall back asleep.
Waking up in the middle of the night and unable to move back to sleep is a indication of insomnia. Relaxing imagination or thoughts might help to instigate sleep more than counting sheep, which some research suggests can be more sidetrack than relaxing. Whichever method is used, most specialist agree that if you unable to fall back asleep within 15-20 minutes, you need to leave bed, go to another room and do some relaxing activity like listening to music or reading. Return again to bed when you feel sleepy. And stay away from watching the clock.