We all have our little tricks and rituals for getting to sleep at night, at least I do. But some of those strategies can backfire if they’re based on widespread myths about how to get a good night’s sleep instead of the scientific facts about what really works best. Here are five common sleep myths and why you should cross them off your list:
Myth: Reading or watching television in bed helps you unwind.
Fact: You may have heard that this is a bad strategy because it can be too stimulating, but there’s a more urgent issue: overexposure to light at night. The light you need to read by or even the light from the TV screen can suppress production of melatonin, the hormone essential to our sleep-wake cycle produced by the pineal gland in the brain only in the dark, says Rubin Naiman, Ph.D., a sleep specialist, author and clinical assistant professor of medicine at the University of Arizona’s Center for Integrative Medicine. What’s more, light at night has been linked to an increased risk of breast cancer.
Myth: A glass of wine or other alcoholic drink can relax you before bedtime.
Fact: Sure, that evening glass of wine may promote sleep, but as you snooze, the relaxing effects of the alcohol wear off making it more likely that your sleep will be disrupted. Alcohol can inhibit refreshing REM sleep, the stage during which dreams occur, leading to “REM rebound” later, with nightmares and trouble sleeping, Cleveland Clinic reports. As a result, the next day you’re sleepy, tired and less alert.
Myth: Being tired the next day is the worst consequence of not sleeping.
Fact: Declining sleep times in the United States have been linked to the obesity epidemic, which in turn is leading to type 2 diabetes, heart disease and a long list of health problems. What’s more, insufficient sleep can lead to excessive daytime sleepiness, mood changes and an increased risk for auto accidents and work-related injuries. A 2005 study published in the Archives of Internal Medicine found that, except for the severely obese, body mass index (BMI) increased as sleep time declined.
Myth: Exercising in the evening will tire me out and help me sleep.
Fact: Exercise can promote a good night’s sleep, but not when you work out within three hours of going to bed, according to the National Sleep Foundation. Then, it’s likely to raise your body temperature and make you more alert. However, a study published in the December 2011 issue of Mental Health and Physical Activity found that exercising for at least 150 minutes a week (not before bedtime) increases sleep quality by 65 percent compared to those who don’t exercise.
Myth: You can make up for skimping on sleep on weekdays by sleeping late on weekends.
Fact: Sleeping late on weekends just disrupts your circadian rhythms, much like jet lag does, leading to more sleeping problems, says Dr. Naiman. The National Sleep Foundation recommends having a consistent sleep and wake time seven days a week. Following a relaxing routine before going to bed will make it easier to doze off quickly—and get the refreshing rest you need for good health.
Do you think you’re getting enough sleep?
CONNECT THE DOTS
To learn how to create an environment conducive to sleep, check out this advice from the National Sleep Foundation. Here’s some good information on the amount of sleep we need. Learn about insomnia here. For more sleep related information, visit these additional Healthymagination pages: “Sleeping Problems: Too Wired to Rest,” “Snooze Control: New App Tracks Sleep Habits,” and “Natural Solutions for Snoring.”
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